Paleo Chicken Tenders & Fries

Paleo Chicken Tenders & Fries

Kid and adult friendly, these paleo tenders are to die for!  This is my healthified take on chicken nuggets and fries using only whole food based ingredients!  These tenders are a great meal prep recipe to bring for lunches on salads, veggie bowls, wraps, etc throughout the week.  The key to crisping the fries is using cassava flour and the purple japanese sweet potatoes (they have a purple skin with a white interior); they seemed to crisp up tremendously better than the orange guys.  This is a cute article I found showing the different types of sweet taters for those of you interested!

GLUTEN FREEDAIRY FREESUGAR FREE WHOLE 30PALEO

What you need:

For the fries:

  • 1 large organic Japanese sweet potato
  • 1-2 T cassava flour or corn starch
  • Sea salt and pepper to taste
  • Avocado oil

For the Chickys:

  • 1 pound organic chicken tenders
  • 1/3 cup coconut flour
  • 1 egg
  • 1 T unsweetened almond/coconut milk
  • 1 cup almond flour
  • 1/2 tsp each of sea salt and garlic powder
  • 1/4 tsp black pepper
  • pinch of cayenne pepper

How you do it:

  1. Preheat oven to 425°
  2. Chop ends off the sweet potato and then chop into fries (roughly 1/2-3/4 inch thick-think steak fries)
  3. Spread out fries on a lined baking sheet (I like these) and toss lightly with cassava flour (doesn’t need to be coated, just a light dusting)
  4. Let sit for 10-15 minutes and begin prepping the chicken
  5. Grease or line another baking sheet
  6. Use three shallow dishes: add the coconut flour to one, crack the egg and whisk with the milk in the second and add the almond flour + seasonings to the third
  7. Dip 1 chicken tender in the coconut four to coat, dip in egg and let any extra egg drip off and then coat in the almond flour mixture
  8. Add to lined baking sheet; repeat for all chicken tenders
  9. Wash hands and get back to sweet potatoes: toss in a few tablespoons of avocado oil and season with salt and pepper
  10. Add both baking sheets to the oven and set for 10 minutes
  11. Flip the chicken tenders after 10 minutes and toss the fries; set for another 5-10 minutes
  12. Remove chicken from the oven and continue to let the fries bake for another 10-15 minutes or until golden and crispy

Tips: I garnished with purple radish microgreens I found at my local farmers market-these are so nutrient dense and taste spicy like a radish! & roasted fennel (simply chopped, coated in oil and baked until tender)

I also like to serve with dijon mustard or my lemon tahini sauce

IMG_7794.JPG

IMG_7802

GFG Enjoy! Signature

Vegan Pea Walnut Pesto

Vegan Pea Walnut Pesto

I love a seasonal take on my favorite go-to recipes.  I often like to make my own pesto throughout the year however this recipe brings a touch of spring into my basic vegan pesto recipe.  Peas and arugula add beautiful natural coloring as well as a peppery/lemony kick to this recipe.  Thanks to one of my favorite blogger friends @Lexiborr for the recipe inspo here!

GLUTEN FREEDAIRY FREESUGAR FREE CANDIDA-FRIENDLY

What you need:

  • ½ cup thawed organic frozen peas (can use fresh)
  • 1 good handful of fresh organic arugula (roughly just over a cup)
  • 2.5 T raw organic walnuts
  • 2 cloves garlic
  • Juice of ½ lemon
  • 3-4 T olive oil (may need more or less depending on texture preference)
  • Salt and pepper

 

How you do it:

  1. Throw all ingredients into a food processor or Vitamix and blend on high
  2. Add olive oil as needed until reaching desired consistency (I like mine on the thicker side but some like thinner)
  3. Add salt and pepper to taste

Tip:

  • Stores well in a glass jar in the fridge for up to a week
  • I like to toss zucchini noodles (pictured) or lentil pasta in this sauce and add a plethora of extra veggies; this stores well for lunches throughout the week and can even be eaten cold
  • Leftovers? Use as a sauce on avocado toast or add a few tablespoons with a can a chickpeas to a food processor for a flavor packed take on homemade hummus!

IMG_7719

GFG Enjoy! Signature

 

Mint Pea Soup

Mint Pea Soup

This recipe screams springtime!  Although this combo of flavors may not be your first thought when making a pea soup it is packed with flavor and a great way to surprise your taste buds.  This recipe is thanks to one of my best friends who was inspired by the food on her recent trip to South Africa and we made this upon her return.  I love this served as an appetizer when trying to impress some guests 🙂 or it goes great with roasted chicken and veggies as a sauce to add a punch of flavor (I would recommend asparagus and roasted summer squash).  Peas are packed with fiber and a very good source of vitamin K-important for bone building and strength!

GLUTEN FREEDAIRY FREESUGAR FREE VEGAN

What you need:

  • 12 oz organic frozen peas
  • 1 small onion
  • 1 can full fat coconut milk
  • small handful of fresh mint
  • vegetable broth or water
  • coconut oil

How you do it:

  1. Chop and saute onion in a pan with 1-2 tsp coconut oil
  2. Once translucent, add frozen peas and cook until soft
  3. Add 1/2 can coconut milk and roughly 1/2-3/4 cup of broth or water and bring to just simmering
  4. Add handful of fresh mint, salt and pepper to taste and blend immediately (don’t let mint sit as it will brown as it heats up; use an immersion blender or a standard one-whatever you have!)
  5. Add more liquid as needed until pureed consistency
  6. Serve with a drizzle of olive oil (makes roughly 2-3 servings if using as a soup)

GFG Enjoy! Signature

IMG_7669.JPG

Tip: Store fresh mint in a jar filled with water in the fridge to boost shelf life; cover loosely with a ziploc or stasher bag as this helps it keep longer

Queso Sauce (Vegan/Nut-free)

Queso Sauce (Vegan/Nut-free)

Mexi Black Bean “Rice” Bowls

Mexi Black Bean “Rice” Bowls

Who doesn’t love Mexican?  I for one could eat mexican multiple days of the week and not get sick of it.  However, I’m always finding ways to recreate and healthify the typical mexican meal by replacing dairy and gluten for nutrient dense alternatives and making the meal more plant-based.  Although stripped of dairy and gluten; this is by no means stripped of the yums (or colors)!  This meal is also completely vegan however, sustainable meat of choice can be subbed in place of the beans if you don’t tolerate legumes well.  This recipe makes roughy 3 meals and is great for meal prepped lunches for the week!

GLUTEN FREEDAIRY FREESUGAR FREE CANDIDA-FRIENDLYVEGAN

What you need:

  •  1 large sweet potato
  • 1 head of organic cauliflower-riced
  • Avocado oil (multiple drizzles)
  • 1-2 cloves minced garlic
  • 1/2 organic green bell pepper-chopped
  • 1 can organic black beans
  • 1 T cumin
  • 1 tsp paprika
  • 1/2 organic purple cabbage head
  • Chimichurri sauce:
    • 1 handful each of fresh organic parsley and cilantro
    • 1/2 avocado
    • juice of 2 limes
    • 1 tsp garlic powder
    • extra avocado/olive oil to thin until desired consistency
    • salt and pepper

How you do it:

  1. Preheat oven to 375
  2. Wash sweet potato and chop into bite-sized pieces (can leave the skin on if well cleaned)
  3. Spread out potato chunks on a lined baking sheet tossed with avocado oil and seasoned with salt and pepper
  4. Bake sweet potato until fork tender; ~30-35 minutes
  5. While potatoes are baking; add avocado oil (~1-2 tsp) and cauliflower rice to a large saucepan on medium heat (I like to use a cast iron skillet to naturally boost my iron intake)
  6. Cook cauliflower rice on low/medium until cooked through ~7-10 minutes; add salt and pepper to taste
  7. In a small saucepan add: a drizzle of avocado oil, minced garlic and chopped green peppers; heat over medium
  8. Once fragrant, add entire can of black beans, cumin and paprika; increase heat to high. Once boiling, reduce to lowest heat and stir occasionally to keep warm until serving
  9. While beans are warming through, chop cabbage into shreds
  10. To make the sauce: add fresh herbs, avocado, lime juice, garlic powder to a food processor; process until smooth (add additional lime juice/avocado oil to thin out as needed); salt to taste

IMG_7337.jpg

11. Assemble bowls: cauliflower rice as the base, top with sweet potato, black beans, cabbage and a dollop of chimichurri

GFG Enjoy! Signature

Tips:

  • I like to use Eden Organics brand of black beans-this brand of beans pre-soaks and sprouts their beans to make them easier to digest
  • You can sub regular brown/basmati rice for the cauliflower rice if preferred; I recommend a sprouted variety (like this one) if you have trouble digesting grains
  • Those following a candida plan should make sure the beans/sweet potato do not amount to more than 1/2 cup cooked total; may consider adding meat/tofu to increase protein content

 

 

Coconut Chicken Curry

Coconut Chicken Curry

In need of a one pot gluten free/dairy free dinner recipe that also works great for meal prep for lunches throughout the week?  Wanting to throw everything in a crockpot and call it a day?  This recipe is your answer!  In addition, pungent spices and herbs make this dish extremely anti-inflammatory and great for fighting off colds and any winter sickness that seems to be hanging on.  Sub cauliflower rice for the rice/quinoa blend and this dish is Whole 30 and Ketogenic diet friendly as well!

GLUTEN FREEDAIRY FREE CANDIDA-FRIENDLYWHOLE 30

What you need:

  • 2 large raw organic chicken breasts
  • 3/4 cup canned lite coconut milk
  • 2-3 T minced garlic
  • 1 T fresh grated ginger root
  • 1 T curry powder
  • 1/2 T turmeric
  • 1/2 T paprika
  • 1 tsp salt (add more to taste)
  • pinch of cayenne
  • 1/2 cup chicken broth
  • 1 small yellow onion
  • 1 organic green bell pepper
  • 1 large organic carrot (peeled)
  • 1 medium organic zucchini
  • 1 head of organic broccoli
  • Generous handful of snow peas or green beans
  • 1 cup organic brown rice or quinoa (I like a mix of both)
  • chopped fresh cilantro-to garnish

How you do it:

  1. Chop raw chicken into bite sized pieces and layer into the bottom of a large crockpot
  2. Mix in a bowl: coconut milk and all spices; pour over chicken and then add chicken broth; stir to combine
  3. Dice onion and chop pepper, carrot, zucchini and broccoli into bite-sized pieces
  4. Add onion ONLY to crockpot with the chicken/sauce mixture
  5. Cover crockpot and set on high for ~1 hour
  6. Add all other veggies, stir and turn down to low; let cook another 2-3 hours (can keep on high for shorter cooking time instead)
  7. While crockpot is working away, rinse and drain the rice/quinoa and cook per instructions on bag
  8. Serve curry over rice and top with fresh cilantro; serve immediately

GFG Enjoy! Signature

Winter Greens Salad

Winter Greens Salad

This salad is a great last minute “I need to throw together something amazing to bring to the potluck” dish; it’s beautiful to look at and tasty to eat!  I love making my own dressing to avoid all of the junk that comes in the store-bought varieties.  The bright colors in this salad all offer different phytonutrients to help your body fight off everything from colds to cancer.  Pomegranate is one of the most potent natural antioxidants there is!

GLUTEN FREEDAIRY FREEPALEOWHOLE 30VEGANSUGAR FREECANDIDA-FRIENDLY

What you need:

  • 1 container of organic mixed greens
  • 1/2 cup pomegranate seeds
  • 1 medium delicata squash
  • 1/2 cup walnuts
  • 1-2 T avocado oil

For the Dressing:

  • 1 clove minced garlic
  • 1 T dijon mustard
  • 1/4 cup raw apple cider vinegar (I use Braggs for probiotic benefit)
  • 1/3 cup extra virgin olive oil
  • squeeze of half a lemon
  • sea salt and pepper to taste

How you do it:

  1. Preheat oven to 400
  2. Thoroughly wash the outside of the squash and cut off each end; cut in half lengthwise and scoop out seeds (you can save these for roasting to reduce food waste!)
  3. Cut the squash halves into roughly 1/2 inch slices and spread onto a baking sheet-toss with avocado oil and a smidge of salt/pepper
  4. Roast squash in the oven for about 15 minutes and then flip each half moon over; bake for another 10 minutes or until golden around the edges and soft on the insideIMG_7208
  5. Optional: Toast walnuts by pouring into a large shallow pan and cooking on low heat until fragrant; this happens quickly so make sure to keep an eye on it!
  6. Combine all dressing ingredients in a mason jar and shake to combine
  7. Add greens to a large bowl and toss in the dressing; top with delicata squash, pomegranate seeds and toasted walnuts; serve immediately!

GFG Enjoy! Signature