Stuffed Acorn Squash

Happy Thanksgiving! The holiday season is in full swing, and our decorations are already up! We have never decked the halls pre-Turkey Day...first time for everything, I suppose. 

I hope your Thanksgiving preparations are well underway. If not and you need some inspiration (or perhaps will be cooking the rest of the weekend), check out this delicious acorn squash from my intern Macy!

Ingredients:

4 acorn squash cut in half and seeds removed
Olive oil spray
1 cup uncooked quinoa/brown rice mixture (you can use one or the other)
1 1/2 cups reduced sodium chicken broth
1/2 lbs of organic lean ground turkey
1/2 tbsp olive oil
1/2 large white onion, diced
1 clove of garlic, minced
2 large carrots peeled and chopped
2 stalks of celery, chopped
1/3 C tomato sauce
2 sage leaves, chopped
Parsley, for garnish

Instructions:

Preheat oven to 350°F. Spray the cut side of squash with olive oil and season with salt and pepper. Place in a baking dish and add 1/4 cup water to the bottom of the pan. Cover and bake for 50 minutes. Uncover and bake an additional 10 minutes. Remove from oven and allow to cool before serving. Meanwhile, cook quinoa/brown rice in chicken broth according to package directions.

While the quinoa/brown rice is cooking, brown ground turkey in a sauté pan then set aside.

Add olive oil to the pan and add the onion and garlic. Sauté 1 minute, add the celery, carrots salt and pepper to taste; cook until vegetables are soft, about 8 to 10 minutes.

Add tomato sauce and sage to the pan, stirring 5 minutes, then cook covered for about 2 minutes. Return the ground turkey and the cooked quinoa/brown rice to the sauté pan and mix well. 

Fill the cooked squash and enjoy!

*M*

GF Peanut Butter Dark Chocolate Bars - Revamped

My all-time favorite baked good is this delicious gluten-free peanut butter chocolate chip cookie.  It can be made with different types of mix-ins (including dark chocolate, peanuts, or dye-free chocolate candies - instead of M&Ms) stuffed with peanut butter cups, or can be made into bars by pressing into a baking dish.  I like them because they're simple (everything is in increments of "2") and I always have the ingredients on hand, but they always contained regular ol' brown sugar.

Until now.

Enter coconut sugar.  

Coconut sugar is made from the sap of the coconut plant.  It is less processed than brown sugar, has more nutrients, and may have a lower glycemic index.  Should we be putting coconut sugar on everything?  No.  But it's better than brown sugar, and since this is my favorite dessert I'm thrilled to have a slightly healthier alternative that works just as well.

My Karve FUEL Challengers went nutso about this treat on Saturday as we practiced eating mindfully and intentionally.  I am ever so happy to indulge their chocolate and peanut butter combo craving.

Peanut Butter Dark Chocolate Bars

Ingredients:

2 cups smooth peanut butter
2 cups coconut sugar
2 eggs
2 tsp. baking soda
1 1/2 - 2 cups dark chocolate chips or chocolate chunks - try Enjoy Life brand 

Instructions:

Cream peanut butter, coconut sugar, eggs and baking soda until smooth.  Stir in chocolate.  

Press into an 8x8 baking dish and bake at 350 degrees for ~30-35 minutes or until slightly browned.

So.  Good.

Enjoy!

*M*

Crockpot Chicken Tikka Masala

I love crockpot cooking.  Prep it, set it, and when you come home it's ready for go-time and makes your house smell like you cooked all day.  I also love Indian food, so this crockpot Indian chicken tikka masala recipe, adapted from Cooking Classy, was something I looked forward to making all week.

This recipe calls for canned tomato sauce.  I'm not a huge fan of canned foods, mainly because most of them have BPA (bisphenol-A) in the lining that can seep into food.  BPA is a known endocrine disruptor that is "linked to male infertility, diabetes, heart disease, aggressive behavior in children," etc. according to Rodale News, so I try to avoid it if possible.  However, sometimes it's inconvenient to make your own tomato sauce or tomato paste, so choosing BPA-free cans is a better option.  

Two brands that I regularly buy because they make BPA-free cans are Muir Glen and Eden Organics.  You can find them at Whole Foods, Sprouts, and potentially stores.

This recipe contains a decent amount of cream.  I bought organic pasture cream, which is made from milk from grass-fed cows, but that doesn't take away the heaviness of it.  You can use less cream than indicated or try adding more yogurt at the end, which is what I did.  However, since my husband isn't a huge yogurt fan, he didn't like the tanginess it added.  If I made this again, I would just use a little less cream than indicated (1/2-3/4 cup).

Ingredients:
5 boneless, skinless organic chicken breast halves or chicken thighs, cut into 1 inch pieces (about 3 lbs)
1/2 large yellow onion, finely diced
4 cloves garlic, minced
2 Tbsp freshly, finely grated ginger
1 jalapeno, stemmed, sliced in  half and seeds removed - I omitted but used extra cayenne
1 (29 oz) can tomato puree (BPA-free brand)
1 1/2 cups plain yogurt 
2 Tbsp extra virgin olive oil
2 Tbsp lemon juice
2 Tbsp Garam Masala
1 Tbsp cumin
1/2 Tbsp paprika
2 tsp salt, or to taste
3/4 tsp cinnamon
3/4 tsp freshly ground black pepper
1-3 tsp cayenne pepper - tailor to your spicy preference
2 bay leaves
1 cup organic heavy cream
1/2 tbsp organic cornstarch
Prepared long grain brown rice or Basmati rice
Chopped cilantro, for serving

1 bag of organic frozen peas, optional

Directions:

Assemble ingredients:

In a large mixing bowl combine chopped onions, minced garlic, grated ginger, sliced jalapeno, tomato puree, plain yogurt, olive oil, lemon juice, Garam Masala, cumin, paprika, salt, cinnamon, pepper and cayenne pepper.  Stir until combine.  

 

Pour half of sauce mixture into a large slow cooker then add in diced chicken followed then cover chicken with remaining sauce.  Add in 2 bay leaves.  Cover slow cooker with lid and cook on low heat for 8 hours (or high for 4 hours).  

I added a bag of organic frozen peas about an hour before serving so they would heat through.  Bonus veggies - and color.

In a mixing bowl, whisk together heavy cream and cornstarch, pour mixture into slow cooker and gently stir.  Allow mixture to cook 20 minutes while you prepare the rice. 

 

Remove bay leaves and sliced jalapeno and serve warm over rice and sprinkle with chopped cilantro.

 

I forgot to get cilantro so sprinkled with peanuts for some visual interest.

 

This dish is saucy and creamy, so it's best to serve with a crunchy, fresh salad.

YUM!  This was even better the next day when reheated over the stove.

Enjoy!

*M*
 

 

Quick and Easy Mexican Chicken Bake

I'm always looking for ways to save some time in the kitchen while also preparing yummy, healthy foods.  I made this recipe a few months ago and completely forgot to post it, but it was so good I can't help but share.  I found it on Fast Paleo's website while web searching healthy recipes for store-bought rotisserie chicken.  In case you were confused, this recipe is actually not Paleo because it contains dairy.  I'm not advocating a Paleo diet, but there are actually some pretty yummy recipes on this site.  (By the way, I think there are some compelling reasons to eat a more "paleolithic" diet - more vegetables/fruits, fewer processed grains/sugar - but I wouldn't take it as nutrition doctrine.  Consult with me if you have questions about your own nutrition needs.)

Anyway, back to the chicken cheese goodness.  I decided to make this because I had purchased an organic rotisserie chicken from Whole Foods.  Most grocery store-purchased rotisserie chickens are pumped full of salt and other preservatives and are often made from hormone-treated chickens.  For this reason, I only buy my pre-cooked rotisserie chickens Whole Foods.  They range in price from $8.99 to $11.99 (depending on if you purchase organic - the non-organic is certified humanely raised without hormones or antibiotics).  The best part?  I think they taste better than the ones from your run-of-the-mill grocery store.  

I used organic sour cream and raw organic cheese that I shredded with a fine grater.

Ingredients:

1 store bought organic rotisserie chicken

1.5 tablespoons cumin

1.5 tablespoons chili powder

1 tablespoon garlic powder

1 tablespoon cilantro, chopped (I used about 3 tablespoons)

Juice of 1 lime

1/4 cup sour cream

1/4 cup shredded cheddar cheese (I used about 1/2 cup)

Optional garnishes:
Shredded lettuce
Diced cherry tomatoes
Sliced avocado
Cilantro leaves
Sour cream

Instructions:

I didn't even think to take photos as I prepped the recipe, but it was turning out so delicious looking that I snapped a few shots mid-way through! Don't worry, it's really simple.

Preheat your oven to 375º. In a large bowl place the shredded chicken, spices, lime juice, sour cream, cilantro and salt and pepper to taste then mix well. Transfer to a lightly oiled baking dish and top with cheese.

 

 

Pop into the preheated oven for 15 minutes.  The cilantro will wilt a bit in the heat, but it lends a great texture and flavor.

Garnish the top with shredded lettuce, diced tomatoes, avocado slices and serve with a nice dollop of sour cream and your favorite hot sauce.  I topped mine with fresh tomatoes, salsa, and guacamole and served it with a mixed green salad made with various spring herbs and cabbage.

Try it the next time you buy a rotisserie chicken at the store - it's so easy and really delicious, both at the time you make it and for leftovers.

Enjoy!

*M*

Grain-free Chocolate Chip Scones

As my regular readers and good friends know well, I'm a baker.  I learned to bake well before I touched a skillet or held a paring knife.  I love creating beautiful, sweet treats that fill my house with wonderful smells.  I can easily pull together traditional cookies, cakes, pastries, muffins, and breads, but I enjoy the extra challenge of making them healthier.  If I can get my husband, friends, and coworkers to enjoy more wholesome options and crave them as much as the "regular" version, I consider the recipe a success.

Greg and I really like scones.  They're delicious dipped in almond milk, coffee, or even a frothy cappuccino.  Most traditional scones are made with white flour and sugar, which can be inflammatory to the digestive tract and can raise blood sugar and insulin levels when eaten regularly, leading to increased disease risk over time.  These scones, adapted  from The Healthy Cooking Coach, are made with almond flour, which is basically almonds that have been ground to a fine consistency.  They also contain honey, a sweetener I prefer over refined sugar because it is a good source of minerals and antioxidants and has antimicrobial properties.  I loved this recipe because I already had all of the ingredients in my pantry!

Ingredients:

2 1/2 cups blanched almond flour (mine is from Trader Joe's)
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1/3 cup melted extra virgin coconut oil
1/4 cup honey
2 large organic eggs
1 cup coarsely chopped dark chocolate (I happened to have unsweetened baking chocolate and added some stevia to make up for the bitterness of the unsweetened chocolate)

Instructions:

Preheat the oven to 350°F. Line 2 large baking sheets with parchment paper

In a large bowl, combine the almond flour, salt, and baking soda. 

In a medium bowl, whisk together the grapeseed oil, agave nectar, and eggs.

Coconut oil

 

Stir the wet ingredients into the almond flour mixture until thoroughly combined, then fold in the chocolate. 

 

Drop the batter, in scant 1/4 cups 2 inches apart, onto the prepared baking sheets.

 

 

Bake for 12 to 17 minutes, until golden brown or a toothpick inserted into the center of a scone comes out clean. Let the scones cool for 30 minutes on the baking sheets, then serve. 

 

Check out who was helping me bake:

Miss Molly Malone was over for a play date

Enjoy!

*M*

Flourless Banana Bread

My husband loves banana bread, so when I came across this flourless banana bread recipe from one of my favorite sites - Spoonful of Sugar Free - I was excited to try it. At the same time, I was a bit skeptical: how can fruit, nuts, chia seeds and eggs make bread? I ended up becoming a believer after making this recipe and make it 2-3 times per month for my banana bread lovin' hubby. It's a low glycemic, whole food option that makes a complete meal - protein, fat, and "something from the ground" (the banana!).

I have made a few changes to the recipe. First off - and this is most important - it needs to be cooked longer than an hour. This bread can be too moist if it doesn't cook long enough. I also leave it out to sit overnight to "dry" out a bit. It sounds counter intuitive, but the second and third day are the best for this bread. Secondly, I stir in cocoa nibs for extra crunch and nutrients.

This recipe uses chia gel to draw the ingredients together. To make the gel, the recipe instructs you to combine 1 tablespoons of chia seeds with 9 tablespoons of water and wait for them to puff up (~20 minutes). You only need to use 3 tablespoons of this gel for the bread, but the recipe to make the gel makes more than 3 tablespoons, so you can either use it in a smoothie or just make less (try 2 tsp. chia seeds with 6 tablespoons water).

Ingredients:

3 ripe bananans

1/2 cup almond butter (can sub other nut butters too)

3 eggs

3 tablespoons ground flaxseeds

3 tablespoons chia gel (see above)

1/4 tsp. salt

1 tsp. baking powder

1 tsp. cinnamon

1 tsp. vanilla extract

Optional: 1/2 cup chopped walnuts

Optional: 1/4 cup cocoa nibs

Optional: stevia to taste

Instructions:

Chia seeds (pre-water):

Chia gel (after 20 minutes of soaking):

Preheat oven to 350 degrees. Mash bananas and mix all ingredients in a bowl.

Whole flaxseeds (ground are better, but my grinder wasn't working!):

Mmmm...cocoa nibs...

Pour the batter into a lightly greased bread pan or muffin tin. (I grease it with coconut oil.)

Bake for 60-75 minutes, or until toothpick comes out clean. Again, cooking it a bit longer (until the sides darken) prevents it from being too wet. The picture below shows a not-quite-done loaf, which is how I made it the first time. I keep it in another 10 minutes when I make it now.

Looks like bread with flour, eh?

The bread will rise in the oven but will sink when taken out. Let the bread cool for 15 minutes in the pan, which is necessary for the bread to set since it doesn't contain flour. Turn the pan over on a cutting board, slice, and enjoy! This is delicious slathered with a bit of peanut or almond butter, or maybe some pasture butter. You can also top it with smashed raspberries or sliced strawberries for a nutrient punch.

Enjoy!

*M*