Author Archives: Jenni Eicher
Author Archives: Jenni Eicher
When looking over my cookbook recipes and the new recipe creations, they are not only full of flavor, but I’ve found that putting a meal in a bowl makes life easier. So here’s a few oldies but goodies AND a few new ones you need in your life.
This is my latest creation and I just ADDED a new blog post with the recipe.
Simply Rooted Salad:
I needed something light and filling for a late night of work. This salad did the trick! I felt full and satisfied and didn’t have to worry about my body fighting to digest my late dinner while sleeping. (recipe below)
I love this go-to bowl for when I have a little more time in the morning or as a great snack. I top it with some dried fruit (no sugar added) like figs and my favorite grain-free granola.
I took my simply flavorful sheet pan fajitas and went low carb. I created this lime-cilantro cauliflower rice instead. (recipe below) It makes these fajitas even easier to eat the next day. Meal Prep WIN!
Simply Rooted Salad Heat oven to 400 degrees Roast beets, wrapped in foil for 50-60 minutes Add sliced carrots to the pan, sprinkled with salt, pepper and avocado oil and roast for 25 minutes Compile salad and add fresh pepitas and 1 tablespoon of Drew’s Italian dressing. Lime Cilantro Cauliflower Rice Add coconut oil and the riced cauliflower to a large skillet on medium-high heat. Cook for 5 minutes, adding a dash of salt and pepper along the way. Add the coconut milk and let simmer for 10 minutes until fully absorbed into the cauliflower. Add the juice of 1 lime and cilantro and continue to cook for 5 minutes.
Simply Rooted Salad
Heat oven to 400 degrees
Roast beets, wrapped in foil for 50-60 minutes
Add sliced carrots to the pan, sprinkled with salt, pepper and avocado oil and roast for 25 minutes
Compile salad and add fresh pepitas and 1 tablespoon of Drew’s Italian dressing.
Lime Cilantro Cauliflower Rice
Add coconut oil and the riced cauliflower to a large skillet on medium-high heat.
Cook for 5 minutes, adding a dash of salt and pepper along the way.
Add the coconut milk and let simmer for 10 minutes until fully absorbed into the cauliflower.
Add the juice of 1 lime and cilantro and continue to cook for 5 minutes.
When I gave up grains, dairy and processed foods a few years ago, I was surprised on what foods I actually missed eating. While I didn’t missed the processed foods, I missed a good juicy burger. And especially today, you can find places that use quality ingredients. But still I know all the sauces are full of sugar and fries high in calories and fat. So why no recreate a burger that I can enjoy throughout the week without feeling guilty?
In my cookbook, I have a BBQ meatball recipe that was inspired by a bun-less burger I tried to make. The problem with that burger was never
A few weeks ago I created another burger with a smashed sweet potato for the bottom bun. Full of flavor once again, it had so many steps to make and was a mess to eat.
So I’m learning, that if it’s going to be messy, why not use all those components and make it a salad? Finally, I nailed it! (I’m just realizing I did forget to add the bacon…but clearly I didn’t miss it.)
So enjoy this Loaded Burger Bowl. It will fill you up and help to satisfy that craving without any real guilt. All components can be made during meal prep and complied when you’re ready to eat!
So grab a fork and dig in!
Components can be made in advance and much of this will all be timed together, but here are some tips:
Components can be made in advance and much of this will all be timed together, but here are some tips:
I created this Moroccan Lentil Soup last week because I wanted something that was light in general, but full of flavor and still filled me up. The secret? Keeping it simple. The split pea lentils with the spice profile made for this perfect creation that was satisfying without being too much. It was the perfect lunch. And with all of this blustery, cooler weather, it warmed me up from the inside out.
The reason it is so filling is the lentils. Full of protein, they are a great substitute for meat in a soup. Mix it up! While I’m not vegan or vegetarian, it doesn’t mean I can’t enjoy that food too. Pair this soup with one of my Brekkie Biscuits or Salads as it will make the perfect combo. If you like this flavor profile you will LOVE my Morrocan Chicken for a bit heartier meal.
Last week I also hosted a cooking class for a family who wanted meal prep tips. The couple, along with their teenage daughter, found it easy to make the Moroccan Chicken and soup. We paired the chicken with a side of quinoa and Balsamic and Bacon Brussels. All were a hit and ready for the week.
A great option for all chocolate lovers any time of day for a snack, greek yogurt topping, or even as a dessert. The chia seeds add protein to each bite and better yet, it is simple and quick to make, ready for all levels of experience.
Found on page 35 of the Limited/Deluxe Editions of Take Back Your Kitchen
This salad is light and zesty. Perfect warmed up or fresh from the fridge.
Found on page 54 of the Limited/Deluxe Editions of Take Back Your Kitchen
Nothing says Fall weather like squash and apples. And this soup has it all. Full of flavor, spice and creamy as can be, this soup is satisfying from first to last bite.
Found on page 69 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Filling and satisfying is the perfect description for this soup. Approved by families with young kids and even picky eaters, this soup will not only satisfy your taste buds but give your body a dose of nutrition.
Found on page 70 of the Limited/Deluxe Editions of Take Back Your Kitchen.
This hearty soup has a kick that will tantalize your tastebuds. Paired with avocados and plantain chips will make your meal complete.
Found on page 73 of the Limited/Deluxe Editions of Take Back Your Kitchen.
A quick and easy meal for any day of the week. Change up the veggies with your own favorites as the spices do the trick.
Found on page 75 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Fajitas are one of my favorite meals when I eat out. Why not have this healthier variation at home and enjoy these throughout the week. Once you taste their flavor, you won’t want fajitas from any restaurant!
Found on page 76 of the Limited/Deluxe Editions of Take Back Your Kitchen.
My family used to have weekly tacos but as I try to moderate my carbs, this is the perfect solution. Using lettuce wraps let you focus on the filling or even stuff a few bell peppers for a full meal.
Found on pages 78-79 of the Limited/Deluxe Editions of Take Back Your Kitchen.
These stuffed squash recipe is the is the perfect way to start the fall season. It will warm you from the inside out.
Found on page 80 of the Limited/Deluxe Editions of Take Back Your Kitchen.
The secret to this recipe is choosing the right BBQ sauce. True Foods and other paleo based sauces are lower in sugar and free of additives.
Found on page 82 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Another favorite growing up was spaghetti. I loved my pasta and bread but even when you eat those ingredients in moderation, they tend to have hidden sugars. Using spaghetti squash instead of noodles allows you to fill up on the meat sauce and your portion increases. Bonus: you get a serving of veggies.
Found on page 84 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Not only do I like to eat clean, but I am careful about the amount and source of carbs I consume daily. These cauliflower rice dishes are so full of flavor. So save your complex carbs for another meal and pile up a serving or 2 of these dishes.
Found on pages 86-87 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Take a trip to the Caribbean with these light and flavorful tacos.
Found on page 89 of the Limited/Deluxe Editions of Take Back Your Kitchen.
That Salmon though!My favorite quote from my friend Melissa who had tasted this recipe for the first time.
Found on page 93-95 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Need something new to add to your own recipe index? This recipe will do the trick! It’s full of that perfect blend of sweet and savory spices.
Found on page 96 of the Limited/Deluxe Editions of Take Back Your Kitchen.
This decadent meal will feel like a cheat but with wholesome ingredients you don’t need to feel guilty.
Found on pages 98-99 of the Limited/Deluxe Editions of Take Back Your Kitchen.
The flavors of this dish will change your flavor pallet forever. Dig in and take a trip to another world.
Flavor is not missing from this recipe but over-whelming amounts of sodium are. Replacing soy sauce with coconut aminos is the perfect trick to keep all the flavor of regular stir fry.
Found on page 102 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Flavor is not missing from this recipe but over-whelming amounts of sodium are. Replacing soy sauce with coconut aminos is the perfect trick to keep all the flavor of regular stir fry.
Found on page 103 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Breakfast for dinner? Brunch? Dessert? Any way you have them, these pancakes will not only fill you up, but they won’t cause inflammation and aren’t hidden with sugar.
Found on page 107 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Using plant-based flours as the base of these muffins means on the best quality ingredients. And who doesn’t love lemon blueberry! Light and fresh these muffins won’t disappoint.
Found on page 108 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Using plant-based flours as the base of these muffins means on the best quality ingredients. Don’t worry, you don’t taste the zucchini, only the chocolate. They are kid approved too!
Found on page 109 of the Limited/Deluxe Editions of Take Back Your Kitchen.
One of my favorite flavor combos, these caramels are made from honey. So while it should still be enjoyed in moderation, you can feel better about each bite.
Found on pages 110-111 of the Limited/Deluxe Editions of Take Back Your Kitchen.
The perfect recipe for a special occasion like Valentines Day, Fourth of July or a Wednesday night.
Found on page 112 of the Limited/Deluxe Editions of Take Back Your Kitchen.
My grandma Ruth was known for her chocolate chip cookie recipe. Friends were always asking me for it. It was the hardest recipe for me to give up when I went grain free. I finally recreated her recipe, making them double chocolate this time, because WHY NOT? Their cake-like consistency will satisfy any craving.
Found on page 105 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Not only is this sauce used for one of my power bowls, but it makes the perfect Monday night dinner. Why Monday? Because Monday’s can be bland but this quick and flavorful dish will bring it back to life.
Found on page 101 of the Limited/Deluxe Editions of Take Back Your Kitchen.
Found on page 67 of the Limited/Deluxe Editions of Take Back Your Kitchen.
In need of a cheesy fix, but want to avoid the dairy? Try these cauliflower bites. They are the perfect snack or side dish for a satisfying meal.
Found on page 63 of the Limited/Deluxe Editions of Take Back Your Kitchen.
In the mood for a snack? These hummus recipes are perfect for this mid-day snack. Paired with fresh veggies or grain free crackers, this protein packed snack will keep you going until dinner.
Found on pages 60-61 of the Limited/Deluxe Editions of Take Back Your Kitchen.
These power bowls are perfect to prevent that mid afternoon crash. They are not only full of power proteins, but packed with flavor. Dig in to either the Smoky Chicken or Thai Chili Salmon.
Found on pages 55-56 of the Limited/Deluxe Editions of Take Back Your Kitchen
I love these salads because they are versatile. You can change out any ingredient for another within that flavor profile. Prep once to have a few meals ready to go. They are filling, satisfying and full of flavor. All salads include prep (about 30-45 minutes) that you can leave alone while you work on other meals. Multi-tasking at it’s best!
Found on pages 51-53 of the Limited/Deluxe Editions of Take Back Your Kitchen
This has been a crowd favorite for the last year now! Easy to prep ahead and pop in the oven the morning of your brunch, event or just any ol’ day. Make it in advance and take it with you so you have full fuel throughout your day.
Found on page 47 of the Limited/Deluxe Editions of Take Back Your Kitchen
I love the flavors of this recipe! Its a little more decadent overall, but a perfect weekend morning brunch with leftovers to make the first half of your week smooth sailing.
Found on page 46 of the Limited/Deluxe Editions of Take Back Your Kitchen
Need something heartier to get you through the morning? This recipe is easy to make in advance so you can grab and go when you’re busy.
Found on pages 43-45 of the Limited/Deluxe Editions of Take Back Your Kitchen
Need a quick on the go breakfast idea? How about a mid day craving fix? These “cookies” are full of the right kind of fuel to get you to that next meal without all those unnecessary additives.
Found on pages 38-39 of the Limited/Deluxe Editions of Take Back Your Kitchen
These are the perfect substitute for bread. While sweet potatoes are still a carb, they are lower on the glycemic index and paired with your favorite topping, so delicious!
Found on page 36 of the Limited/Deluxe Editions of Take Back Your Kitchen
A year ago I was connected with the producer of SA Live, a local TV show that brings the community of San Antonio together. At this point I was just starting to write a few of my own recipes and trying to get my name out there. Little did I know that one year later I would be a published author!
I honestly didn’t think I had it in me then as I am a home cook who has taught myself how to make healthy eating a lifestyle. It was time to dump the fad rollercoaster diets. Now that I’ve adopted clean eating habits, I have balance in my life. I enjoy the occasional meal out but find ways to make flavors come to life with my recipes and still keep it from draining my bank account or adding inches to my waistline.
After my first appearance on SA Live, I started to believe I had something to share. And that’s when it clicked! The recipe ideas kept coming and I continued to better my practice. It takes grit and risk to take your dreams from an idea to reality and I am so thankful for the support and opportunities I’ve been blessed with this last year.
To learn more about my food philosophy, take a few moments to watch these segments from the January 2nd show. Consider how you and those closest to you, can make these small and meaningful changes.
I’d love to hear from you in the comments below:
What is one manageable step you’re going to take this month to create a new healthy habit in your life?
Personally, I need to get my water intake back up! 1/2 of my body weight in ounces is the magic trick. I plan to track my ounces on my monthly habit tracker that is included in my book. Have you got your copy yet? There are so many helpful resources, not just the recipes, to help you finally get off the rollercoaster and take small steps to a healthier you.
Have you got your copy yet? There are so many helpful resources, not just the recipes, to help you finally get off the rollercoaster and take small steps to a healthier you.
Any of these smoothies is the perfect option for someone who tends to skip meals. While a smoothie is not a full meal in itself, each is filled with superfoods and nutrients to wake your body from the inside out.
Found on pages 31-33 of the Limited/Deluxe Editions of Take Back Your Kitchen
I love my dog! His name is Max and he is a rescue. While he’s the biggest sweetheart, he is super skittish. Random things make him jumpy. One day he loves something, the next day he is scared of it.
(insert heartfelt awwweeeee here)
Since I am a new dog mommy, I wanted to give him food as clean as I eat. And while I still stand by that principle, I soon learned from my vet and further research, that a grain-free diet can lead to heart disease for dogs. Check out this article from the NY Times for more info.
Needless to say, I have stepped back from grain-free and focus on only giving Max REAL ingredients. After the release of my cookbook, (which is on sale right now) I decided to embark on making new recipes. So clearly Max was first on my list! However, I’m not sure I’m up for creating a dog food, so treats it is for him. After my research, I decided to choose flour, choosing whole wheat and the best quality so it’s still easy on his tummy. The first variation was almost too easy to make and he inhaled it. So I also created a variation to freshen his breath. Let’s be honest, all dogs could use this one. And again, the treats didn’t disappoint.
So take a few minutes this weekend to make this simple treats for your fur baby. They will love you even more for it.
Peanut Butter Biscuits:
Mix all of the ingredients on low until combined.
On a cutting board, parchment paper or Silpat, roll out the dough to 1/2 inch thick.
Using 2 or 3 inch dog bone cookie cutters (or your choice of shape) cut 12-16 biscuits.
Bake at 300 degrees for 30 minutes.
Let cool completely before letting your fur baby enjoy.
Ideally using a food processor, grind the oats.
Add the flour, parsley, and carrots and mix until combined. The parsley will turn the mixture green.
Add the melted coconut oil and egg to form a gummy-like dough.
Lightly dust a cutting board, parchment paper or Silpat with flour. Place the dough ball on it and roll out until it’s 1/2 inch thick.
Using 2 inch dog bone cookie cutters (or your choice of shape) cut 12-16 biscuits.
Bake at 325 degrees for 22-25 minutes.
Let cool completely before letting your fur baby enjoy.
these cookies were my absolute favorite during the Christmas season. They had all of my favorite components in 1 cookie: peanut butter and chocolate.
As a kid, my family would all bring cookies to Grandma’s on Christmas Eve. I was a cookie monster!!! But inevitably, I’d be in a cookie coma hours later. This will be my first holiday season where I’ve had a sweet treat that didn’t make me feel sick after and I LOVE it.
but why not have a balance that tastes the EXACT same as the regular recipe. I created this twist to keep the flavor without all the processed ingredients. I say: let the true flavors shine! While I’m not vegan, this recipe is also egg and dairy free. These cookies just had a better texture without the eggs. The Peanut Butter Blossoms have that perfectly fluffy cookie base with a powerful punch of peanut butter in every bite.
why peanut butter and not almond butter, know that I debated it. When I went strict paleo, peanuts were not included as they are a legume. Legumes are known to cause inflammation in the body. However, as I’ve added some healthy grains and legumes back into my diet, I recognized that while I still avoid peanut products on average as well as most legumes and grains, when peanut butter is raw, or freshly ground, it is okay to consume in smaller doses. Everything in moderation right?
You’ll notice I only use other plant-based products in my baking as well. I have the scoop in my book under Pantry Staples as to why I use these particular ingredients only when baking. In my book, I give you the ins and outs to clean eating with tips on how to find that balance, even through the holidays. So enjoy this holiday cookie one bite a time. I’ve already given the cookies to 3 different friends who couldn’t tell the difference between my variation and the original recipe.
If YOU are vegan, I recommend you try this recipe with my Chocolate Covered Caramels (pages listed below) featured in my cookbook, Take Back Your Kitchen
The caramels take the cookie up a notch in flavor profile and are just a great addition to your holiday sweets or are a great hostess gift. They are not filled with refined sugar, but rather honey instead. So if you’re going to indulge a little, indulge thoughtfully.
In a large bowl, sift your flours. This creates that light and airy texture in the final cookie. Add the baking soda and salt. Add the peanut butter, palm shortening, maple syrup, and vanilla and mix with a hand mixer or in a stand mixer until combined.
Roll into 1 ½ inch balls and coat each cookie in coconut crystals or sugar. Place cookies on a lined baking sheet. Using your thumb, press a small indent into the cookie as they will not spread during baking. This will be your placeholder for the dark chocolate kiss.
Bake at 350° for 7 minutes. Immediately place the dark chocolate kiss. Let cool for 5 minutes on the pan before placing on a wire rack to cool completely.
If using my Chocolate Covered Caramel recipe, which I highly recommend, make them a day in advance and keep in the freezer. Create a slightly wider indent the size of the candy mold. All the cookie to cool for 5 minutes first, then place on a wire rack to then insert the candy.
Afterthoughts: make the caramel separately. After the cookies come out of the oven, add the caramel only to the indent. Once the cookie has cooled for 5 minutes, drizzle the chocolate across. (not pictured)
After all my recipe testing and cooking for the final preparations for this cookbook, I needed a break from the kitchen. And since Thanksgiving is the perfect time to enjoy what others bring to the table, I went light on my contributions. While I normally limit my refined foods, grains, and dairy, I planned to enjoy small bites of all the goods that were shared. Life is about balance right!? And the meal didn’t disappoint. However, forgot to grab leftovers this Thanksgiving.
I did have a box of gluten-free stuffing that I planned to use and a bunch of random ingredients that created this flavor-packed leftover creation. So whether or not you have turkey day leftovers, you probably can create a variation of this recipe without having to buy much or even any ingredients at all. Take a few minutes to go to your pantry and fridge and see how you can make your own variation of skillet stuffing.
Take a pic and post on my facebook page so we can see what tasty combo you created!
When making this dish, keep ingredients in the same category with the same measurements while subbing out what you have. Dice the carrots, celery, and onion and saute them in your OVEN SAFE skillet for 5 minutes with the ghee. Add the cranberries, chicken sausage, and seasonings. Continue to combine for another 3 minutes. Finally, add the stuffing mix and raisins. Combine and pour the vegetable broth over the entire mix. Place in an oven heated to 375 degrees and bake for 20-25 minutes until the top is golden brown.
When making this dish, keep ingredients in the same category with the same measurements while subbing out what you have.
Dice the carrots, celery, and onion and saute them in your OVEN SAFE skillet for 5 minutes with the ghee. Add the cranberries, chicken sausage, and seasonings. Continue to combine for another 3 minutes.
Finally, add the stuffing mix and raisins. Combine and pour the vegetable broth over the entire mix. Place in an oven heated to 375 degrees and bake for 20-25 minutes until the top is golden brown.
When I say bacon, you say…YES! Eating clean doesn’t mean you have to cut out all rich foods, but it does mean you focus on the quality of your food. So when choosing meats like bacon that are high in fat, choose a brand that doesn’t have added preservatives (nitrates), sugars or other variations of corn syrup like Dextrose. I love Hemplers brand and the price is right!
This balsamic and bacon Brussels sprouts recipe is easy to whip up and sure to be a crowd pleaser. In fact, it is perfect for your Thanksgiving day feast! Ready in 20 minutes it can be cooked in the final push. Brussels sprouts used to be a vegetable with a bad rap, but that is no longer the case. These little green veggies are full of nutrients, antioxidants, Vitamin K and fiber.
When I created this recipe, I literally had some leftover bacon and my balsamic reduction all ready to go in the fridge. I would recommend making a larger batch of this reduction and using it as a healthier option for your salad dressing! It will save you time and pull the meal together! So cheers to something deliciously easy and may your Thanksgiving be filled with blessing too numerous to count!
Yields 1 cup
2 cup Balsamic Vinegar
Make a Balsamic Reduction by simmering 2 cups of balsamic vinegar on medium heat for 30 minutes. Set aside to cool. It will reduce to half the amount.
Balsamic Bacon Brussels
Cook the bacon on medium heat for about 2-3 minutes on each side. The bacon should not be fully cooked at this point.
Wash, trim and cut the Brussel Sprouts in half.
Remove the bacon from the pan and place on a few paper towels to drain. Soak up most of the grease, leaving on a little to cook the sprouts in. (These two steps are not only to reduce the oil, but mainly to keep the bacon crispy in the end without making the sprouts mushy.)
Place the sprouts, and a dash of salt and pepper to the pan and cook for about 3 minutes.
Dice the bacon.
Add the balsamic reduction and continue to cook for another 3-4 minutes.
Turn the heat up to high for 2 minutes to blacken the sprouts.
Reduce heat and add the bacon and cook for another 2 minutes.
Not a brussel sprouts fan? Try this recipe with fresh cut green beans. Either way, you won’t regret it.
Stuffed Acorn Squash
I love the flavors, aromas and produce during Fall, especially squash. Honestly, it’s one of the most versatile foods. It can act as a noodles for pasta, a bowl for stuffing or a side dish all on its own. It pairs with both sweet and savory flavors which makes it the perfect Fall dish. This stuffed acorn squash will fill you up and leave you satisfied. The burst of the tart cranberries paired with the sweet and crunchy apple and savory sausage makes for the perfect bite!
I originally created this recipe last year when wandering through the produce aisle. I realized that squash came in so many forms I hadn’t tried and I wanted see how this particular squash varied from butternut. Honestly, there isn’t much of a difference besides the outer shell containing its goodness. It’s slightly less sweet which makes it the perfect choice for this dish as the rest of the flavor combinations provide that aspect.
It’s definitely one of my go to recipes this season and a tried and true show stopper. I already plan to bring it as a side dish to a Friendsgiving this year and I’ll be sure to post those pics and any changes I might add to my Facebook Page: Take Back With Jenni.
Preheat the oven to 400°. Cut squash in half lengthwise and scoop out the seeds. Brush with melted ghee to lightly coat. Sprinkle with salt and pepper. Place the squash face down on a foil lined baking sheet and bake for 25-30 minutes. They should be mostly cooked through, so use a fork and prick them to check for firmness. The fork should go through the thickest portion with ease. While baking, slowly caramelize the onion. No added oil needed, just slowly sauté on low, stirring every few minutes. This will allow their flavor to fully come through. At the 10 minute mark, add of the cranberries, apples, and garlic. Continue to cook until everything is softened. My favorite parts is as the cranberries cook, you will hear them start to pop. Once everything is softened, about 20-25 minutes total time, add the sausage and cook for another 3-5 minutes along with the thyme, salt and pepper. Take the squash out of the oven and leave them facedown for 10 minutes to steam. Turn the oven to broil. Scoop out 1 giant spoonful of squash to allow for more stuffing. Place the stuffing into center of the squash, knowing you will have stuffing leftover, and add the cheese if you choose. Broil for 5-7 minutes. Make sure to turn the oven light on to see how they are coming along, avoiding burnt cheese.
Preheat the oven to 400°.
Cut squash in half lengthwise and scoop out the seeds. Brush with melted ghee to lightly coat. Sprinkle with salt and pepper.
Place the squash face down on a foil lined baking sheet and bake for 25-30 minutes. They should be mostly cooked through, so use a fork and prick them to check for firmness. The fork should go through the thickest portion with ease.
While baking, slowly caramelize the onion. No added oil needed, just slowly sauté on low, stirring every few minutes. This will allow their flavor to fully come through. At the 10 minute mark, add of the cranberries, apples, and garlic. Continue to cook until everything is softened. My favorite parts is as the cranberries cook, you will hear them start to pop.
Once everything is softened, about 20-25 minutes total time, add the sausage and cook for another 3-5 minutes along with the thyme, salt and pepper. Take the squash out of the oven and leave them facedown for 10 minutes to steam.[caption id="attachment_4293" align="alignnone" width="576"] Easy to prep and perfect for leftovers.[/caption]
Turn the oven to broil. Scoop out 1 giant spoonful of squash to allow for more stuffing. Place the stuffing into center of the squash, knowing you will have stuffing leftover, and add the cheese if you choose. Broil for 5-7 minutes. Make sure to turn the oven light on to see how they are coming along, avoiding burnt cheese.
I love fall flavors, especially when they align with my clean eating habits. These grain-free pumpkin pancakes are rich and filling and do not disappoint!
The flours used in these pancakes, almond, coconut and arrowroot, might be new to your pantry. But as they are used in many of my recipes, I recommend them becoming staples in your pantry. So why plant-based products? It’s easy: you’ll feel better!
Even without a food intolerance to gluten, most pancake mixes are filled with preservatives. These preservatives have zero nutritional value, spike your blood sugar and are harder for the body to process. One thing I don’t miss at all about taking gluten out of my diet, is that awful bloated and lethargic feeling. However, these pancakes will fill you up and leave you satisfied without the fuss.
Fun Fact: I like to top my pancakes off with a few dairy-free or dark chocolate chips and toasted pecans. Just a tablespoon of pure maple syrup is enough to tickle those sweet taste buds. I promise these pancakes won’t disappoint!
In a large bowl, mash the banana and then whisk in all of the wet ingredients. Combine the dry ingredients in a medium bowl. Add the mixture to the wet ingredients and stir until batter. On a medium hot griddle or skillet, use a ⅓ c. to scoop the batter into 3-4 inch circles. This batter is slightly thick, so use the measuring cup to spread it out to ¼ inch thick. Cook for 4-5 minutes on each side until they are golden. Sprinkle with with a few dark chocolate chunks, crumbled toasted pecans and pure maple syrup!
In a large bowl, mash the banana and then whisk in all of the wet ingredients.
Combine the dry ingredients in a medium bowl.
Add the mixture to the wet ingredients and stir until batter.
On a medium hot griddle or skillet, use a ⅓ c. to scoop the batter into 3-4 inch circles. This batter is slightly thick, so use the measuring cup to spread it out to ¼ inch thick. Cook for 4-5 minutes on each side until they are golden.
Sprinkle with with a few dark chocolate chunks, crumbled toasted pecans and pure maple syrup!
I have had numerous conversations with clients who don’t seem to have any energy early morning. Most often it’s due to lack of fuel to keep going. So what is that fuel I’m referring to? Food! A natural and balanced meal can make or break the start of your day. But who has time for that? As I fill the final holes for my cookbook, I wanted to create a few variations of this recipe, a crustless quiche, with different flavor profiles. I started with an Italian variation and added a Mexican variation to the mix. This round, I upgraded the Italian variation (with bacon to begin) and decided to see what y’all thought.
Here’s why I love these quiches: They have the correct portions of veggies, proteins and healthy carbs to start your day right. They fuel your body and keep you going longer. Better yet, when short on time, I can serve up a portion for lunch or dinner too and feel completely satisfied.
So here’s the deal: There isn’t a recipe posted in this blog. BUT WAIT! You can still get this recipe. All you have to do is be within the first 30 people to subscribe to my blogs and email me. That’s it! I’ll send you this recipe to test. Once the first 30 have the recipe, this recipe won’t be available until my cookbook is published!
As this recipe is an upgrade, it also needs a test group! So, if you are part of the first 30 people AND you want to provide thoughtful feedback (by Sunday September 16th), I’ll send you the Mexican variation upon completion of the survey. So don’t waste any more time:
3. Create, Enjoy and Provide Feedback!
I LOVE one pan meals, especially when are naturally delicious. Often, these types of meals are loaded up with ingredients that are high in additives and sodium. Not this recipe! It uses a plant- based sauce called Coconut Aminos that will change your perspective on healthy food for good!
So what are Coconut Or Coco Aminos? Naturally deriving from nature, they provide the same taste as soy sauce without all the sodium. In fact, on average they have 10 times LESS sodium per serving than soy sauce! So you get the added health benefit, but keep all the flavor. Another reason you should avoid soy sauce and soy-based products is because studies have shown that 95% of all SOY products are Genetically Modified and lead to hormone health issues, specifically in women’s bodies. For more info on soy, check out this video from Dr. Josh Axe. For more on this recipe, watch my first segment from SA Live from back in January where I make this recipe live!
More importantly, this recipe is packed full of flavor while still providing your balanced nutrition with lean proteins, veggies (nutrients) and healthy fats.
Cut chicken in small bite size pieces.
Melt coconut oil in a large pan.
Add the chicken and cook almost through.
(Option to drain any excess liquid.)
Add the sesame oil, cauliflower and carrots to chicken. Stir and then let steam for 5 minutes. (If subbing veggies, choose the veggies that take longer to steam at this point.)
Add the broccoli rabe and red pepper. Stir it all together and add the ginger, garlic and salt.
Pour in the Coconut Aminos and allow the veggies to cook, leaving a slight crisp. (about 10 minutes)
Garnish with your choice of toppings and dig in!
With summer slowly creeping to an end, I created these simple yet delicious Greek Yogurt Fruity Pops; a perfect way to cool down from the summer heat. They are perfect for that after school snack or even poolside.
With all the frozen treat options out there, this one is free of additives , chemicals, and that one ingredient that seems to be pumped in to EVERYTHING: High Fructose Corn Syrup.
It’s also a great way to get your kids involved in the process and gives them that choice they are seeking. I will say, if you have an overly sensitive sweet tooth, these will seem especially tart to you. If you absolutely must, add another tablespoon of Honey max!
Having a few batches in your freezer is the perfect way to beat this heat without busting that waistline.
Let me know what you think of this recipe in the comments below.
Slice the Fruit, then mash so the puree has large chunks of fruit.
Add the zest of 1 lime, lime juice, yogurt, and honey.
Combine it all together.
Pour into your choice of molds: I used 6 Silicone Popsicle Molds and a Mini Silicone Candy Molds. You could also use a 8 x 8 baking dish and cut into squares.
Freeze for a minimum of 6 hours then enjoy!
Need an easy way to fuel your morning? Try this smoothie bowl.
While beets may not seem like the obvious choice, they are full to the brim in antioxidants and promote so many other health benefits such as:
All of these things will lead to Weight Loss.
So before you roll you eyes or turn away from this mighty root veggie, throw it in that blender and give it a go!
For more information about the health benefits on beets, check out Dr. Axe’s website.
Need another breakfast idea? Check out this post for a delicious morning treat!
If you are not buying pre-cooked beets, it’s super simple and easy to prepare them in advance. Preheat your oven to 400 degrees. Wrap each beet in foil and place on baking sheet. Cook for 1 hour, or until softened. Allow to cool for 10 minutes. Rinse under cold water and the skin will rub off easily. Watch out as your fingers will soak up that gorgeous pink color, but you can wash it off immediately after. Store your cooked beets for up to a week in an air tight container.
Place the ingredients in the blender in the order listed through the almond milk.
Blend until smooth.
Pour into 2 bowls. Top each smoothie with a combination of the following and enjoy:
¼ cup grain free granola
1 T Hemp Hearts
1 T Chia Seeds
¼ cup fresh berries
It’s always fun to coin a phrase, like my new one: Take Back Your Kitchen.
But while the meaning is clear in my mind, I recognize it could mean something different to each person that reads it.
I grew up with a family of home cooks. We didn’t eat out a ton, except to West Salem’s best pizzeria; Walery’s Pizza. This is the place where I ironically ordered my famous burger: meat, ketchup and bun. Yep! I was THAT kid. Now if you just lost all faith in my judgment, fear not, I have grown up quite a bit. Life is about balance… so I do enjoy the occasional burger from Hopdoddy and I can make a mean plant based pizza at home. (food allergies are no joke!)
Wallery’s was more than a pizza joint! The arcade was the best!
Needless to say, as I grew older and learned my way around the kitchen, I realized cooking soothed me and allowed my creativity to shine. And the final outcome…oh so delicious!
I was shocked when other people commented on how odd it was to them that I cooked most of my meals. It seemed so taboo within my generation and more so over the last 5 years. But I still don’t understand the fuss of cooking at home. I’ve done the math and it definitely is cheaper. There are thousands of recipes that are guided with videos, pictures and 10 ingredients or fewer. And when chosen correctly, it’s better for your waistline.
So again, what’s the hangup? Lack of knowledge and education on how to make clean eating at home simple, cost and time effective, and delicious!
As a personal trainer, I have seen first hand how WHAT YOU PUT INTO YOUR BODY, aka your diet, directly correlates to your outcomes. I’ve had clients battling with under eating, overeating, and eating the wrong types of foods. So often, people are unaware of their day to day habits. It’s usually those habits that directly link to the overall success of any goal.
What has been the most helpful in my client’s lives is the education on healthy eating habits and tips on small steps to create better ones. With this empowerment of creating one new habit at a time, they have seen total transform in their bodies and mindsets.
3 of my clients came to me with zero physical activity in their lives. Even though they were adding exercise to their new routine and seeing some results, they were frustrated with their overall outcomes after a few months. Once we dug deep into their individual habits;
they were able to refocus and the weight and inches began to fall off. Better yet they had more energy, less cravings, higher motivation and overall: MORE LIFE!
SO WHY: TAKE BACK YOUR KITCHEN?
Going back to the basics within your mindset surrounding food will change YOU from the inside out. You start to realize that healthy food doesn’t have to taste bad, cooking doesn’t have to be complicated, and eating out doesn’t have to RUIN your hard work.
Creating healthy habits is possible when taken one step at a time, but often the education is needed.
So if any of this relates to you, take a moment NOW to contact me. My at home 3 hour sessions and corporate events are the 1st step for your success!
My focus is for each individual to find tangible actions they can take to make those small changes that will add up to incredible results.
So contact me so I can create a personalized session just for you!
Are you ready to Take Back Your Kitchen?
This fish taco recipe and more was featured on SA Live Monday, July 30, 2018. To watch these links and to learn more about clean eating, click here! I start the show and my 2nd segment starts around 13 minutes. Let me know what you think and feel free to leave your questions below.
It doesn’t have to be Tuesday in my home for there to be tacos. In fact, I have intentionally created a chapter for my upcoming cookbook, Take Back Your Kitchen, just for tacos! And why not!? It’s a house-hold favorite and these fish tacos are sure to be crowd pleaser.
One of the biggest challenges when eating clean is flavor. The common myth is that if it is healthy, it is void of flavor. But I would beg to differ and I’ll prove it with these tacos.
Fresh ingredients in their purest form are bursting with flavor. It’s knowing the right flavor profiles and combinations to make that perfect mouth-watering bite. And that’s exactly what I’ve worked hard to create with this recipe.
Fish tacos quickly became a favorite of mine when I lived in the Seattle area and was surrounded with plenty of options. While they were usually considered a cheat meal for me, at least I knew the fish I was eating was fresh and wild caught. What I realized when I moved further away from that Northern Pacific coastline, was how challenging it was to get quality seafood. But I didn’t want to compromise the quality and here’s why. Wild caught fish are simply that, wild. They are not farm raised and pumped full of food that is genetically modified…aka, chemicals. But does it really make a difference? YES! Over time, everything we put in to our bodies makes a difference. Farm raised fish, the most popular and less expensive route, is fed with genetically modified food like corn, soy and high fructose corn syrup. If your food eats it…you’re eating it; plain and simple. All those additives and GMOs can cause inflammation in your body. Think about this; arthritis, heart disease and digestive problems are all linked to inflammation. Its just not worth it.
So how do you avoid the budget breaker when purchasing wild caught fish? Purchase your fish in bulk and frozen. The marinade and seasoning from this recipe will add flavor and prevent it from being dry.
Think before you buy and consume. Every small step you take to a healthier and cleaner diet, is well worth the effort.
Start with marinading the cod. Pour the lime juice, zest, wedges, oil and salt and pepper in a large plastic zip bag. Add the cod and marinade in the fridge for 30 minutes to 1 hour.
Create the dry rub by mixing all the spices together well. Feel free to double the recipe if you want to have it ready to go for later use. It stores well it a glass jar or spice container.
Next prepare the mango slaw. Pour the pre-packaged broccoli slaw mix (because why make it harder on yourself) and add the oil and lime juice to soften. Thinly slice your seeded jalapenos and red onion and add to the mix. Now here comes the STAR ingredient. The mango! Choose a mango that is between firm and overly ripe. It should smell mildly sweet. Using a sharp knife, slice the mango lengthwise right next to the pit. Repeat on the opposite side. Now score your mango by cutting 1/4 inch diagonal lines in both directions. This will create small 1/4 inch squares. Use a spoon to scoop out the mango right over the slaw to allow the juices to add to the flavor. Add a dash of salt and pepper and toss it all together. This slaw can be made the morning of to save you time later.
Creating the avocado cream sauce is simple. Mash your ripe avocados with a fork and mix in the rest of the ingredients. Continue to combine until they are well mixed and smooth.
Finally, I like to warm my tortillas on a griddle before grilling the fish. I keep them warm in a tortilla holder to allow them to get perfectly pliable.
Now its time for the main event! Take the fish out of the marinade and sprinkle the dry rub on both sides. I tend to be heavy handed as I like that burst of flavor and heat in each bite. Grill on medium-high heat for about 1-2 minutes per side if you’re using thinly sliced pieces as I did. Adjust your cooking time accordingly.
Assemble your tacos fish first, then the slaw, avocado cream and toppings.