THAI CHICKEN POWER BOWL


THAI CHICKEN POWER BOWL

INGREDIENTS
  • ½ cup cooked quinoa, cold or room temperature
  • ½ cup spiralized zucchini
  • 1 small carrot, cut
  • 1/4 cup red peppers, cut
  • 1 large celery, cut
  • 1/2 avocado, cubed
  • ¼ cup red cabbage, chopped
  • ¼ cup roasted chickpeas (recipe below)
  • 1/2 cup cooked shredded chicken
  • Cilantro for garnish
  • Juice of one lime
  • Simple Thai peanut dressing (recipe below)
 INSTRUCTIONS
  1. Top with cilantro, then squeeze the lime juice over the bowl. Add as much Thai peanut dressing as desired.
  2. ENJOY!

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GARLIC ROASTED CHICKPEAS

INGREDIENTS
  • 1 14oz can chickpeas
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon garlic powder
  • Salt and pepper to taste
 INSTRUCTIONS
  1. Preheat the oven to 400 degrees.
  2. Drain and rinse the chickpeas. Pat dry and place in a bowl.
  3. Mix together the chickpeas, oil, garlic powder, salt and pepper.
  4. Place the chickpeas in a single layer and roast for 20 – 25 minutes, or until a nice golden brown.
  5. Allow to cool completely at room temperature. You will have enough for a few more power bowls.

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THAI PEANUT DRESSING

INGREDIENTS
  • ½ cup creamy peanut butter
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons coconut amino sauce
  • 1 ½ tablespoons honey
  • 1 teaspoon ginger paste
  • ¼ teaspoon fish sauce
  • ¼ teaspoon cayenne pepper
  • 1 Large handful of cilantro, chopped
  • Salt and pepper to taste
  • Water as needed
 INSTRUCTIONS
  1. Place all of the ingredients together in a blender,except the water together and mix well.
  2. Slowly add the water to the peanut butter until it reaches a nice creamy consistency about the thickness of heavy cream.
  3. Store in an airtight container in the refrigerator for up to a week.

Grilled Shrimp Zucchini Noodles with Lemon Basil Dressing

20160919_190414If you have a garden, I’m sure you have a large amount of zucchini this time of year. One of my favorite thing to do with all the zucchini I have is turning those piles of never ending green squash into a delicious zucchini pasta dish. No, it does not taste “exactly” like pasta, but I actually think it taste better and hand-down healthier for you.  This dressing is also to die for and could definitely be added to many other dishes.

Grilled Shrimp Zucchini Noodles with Lemon Basil Dressing

Ingredients:
  • 2 cups fresh basil
  • ⅓ cup almonds, plus one more handful
  • 2 garlic cloves, chopped
  • 1 Large handful of fresh chives, chopped
  • ¼ teaspoon paprika
  • ½ cup olive oil, plus more as needed
  • 1 tablespoon red wine vinegar
  • 1 lemon, zested
  • 1 lb shrimp (26 – 30 count, peeled and de-veined)
  • 3-4 medium-sized zucchini
  • Salt & Pepper – to taste
  • ½ cup halved cherry tomatoes
Instructions:
  1. In a food processor add the basil, almonds, garlic, chives, paprika, ½ cup olive oil, red wine vinegar and lemon zest. Pulse on medium until evenly combined and smooth. Then add the handful of almonds and pulse 3-5 times. Season with salt and pepper as needed and set aside.
  2. Heat one tablespoon of olive oil over medium high heat. Add shrimp and season with salt and pepper. Cook shrimp for 6 to 8 minutes until fully cooked and pink, and add two heaping spoonfuls of the lemon basil dressing into shrimp and toss to combine. Transfer seasoned shrimp to a clean bowl and set aside.
  3. Using a spiralizer, push the zucchini through the spiralizer until it become noodles. Add zucchini noodles to the same pan used for the shrimp and sauté for 1 to 2 minutes over medium heat until just tender. Season the zucchini noodles with salt and pepper.
  4. Toss seasoned shrimp with the zucchini noodles and cherry tomatoes.
  5. Serve immediately and ENJOY!

Green Machine Collagen Smoothie

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This smoothie is PACKED full of goodness that taste yummy and is great for your body. One of the ingredients that I added to this smoothie was Collagen Hydrolysate. Why would you put collagen in a smoothie? Well, here’s why –

  • Supports skin, hair and nail growth.
  • Promotes rapid cell growth producing synovial fluids to lubracate joints, then build tissue.
  • Can help tighten loose skin.
  • Can improve digestion since it naturally binds to water and helps food move more easily though the digestive track.
  • “Rumored” to help improve cellulite.
  • Easy digestible protein. 
  • Great source of the amino acids glycine, lysine and proline. 

It’s important that if you use any kind of collagen you get it from a good source. I would recommend using Great Lakes Gelatin -Collagen Hydrolysate

VZM.IMG_20160208_125339Green Machine Collagen Smoothie

Ingredients:

  • 1 cup of full fat unsweetened coconut milk
  • 2 tablespoons collagen hydrolysate
  • 2 large handfuls of organic greens (kale, spinach, chard)
  • 1 large organic celery rib
  • 1/2 organic cucumber – skin removed
  • 1 lemon, juiced
  • 1 inch ginger slice
  • 1 inch turmeric slice
  • 10 drops organic green leaf stevia
  • 1/2 handful mint leaves

Instructions:

Add all of the ingredients together to a blender and mix until smooth. Drink immediately and ENJOY!

Cucumber Sliders

DSC_0008These are good for those who love prepping their lunches or make a great option when you need some quick and easy. You can basically add whatever want to your sliders. I added shredded chicken, tomatoes, avocado and hummus. All of these ingredients created a good balance of fat, protein, carbs and your much needed greens.

Cucumber Sliders

Ingredients:

  • 1 Large Firm Cucumber – cut into 1/4 inch slices
  • Any fillers you want to add DSC_0006

Zucchini Crust Pizza

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Zucchini Crust Pizza

If you have a garden, now is the time of year that you might have an overwhelming amount of zucchini. This is actually a great thing because there are many ways to cook with zucchini. This recipe is extremely simple, but very good! This is another healthier version of pizza, skip the bread and try zucchini!

Ingredients:

  • 1 medium zucchini – sliced into 1/4 inch slices.
  • 1 tablespoon olive oil
  • 1/2 cup marinara sauce
  • Topping of your choice

Instructions:

  1. Pre-heat oven to 425 degrees.
  2. Place zucchini slices on a parchment lined cookie sheet.
  3. Using a brush spread the olive oil over each sides of the zucchini.
  4. Cook for 10-12 minutes, turning the zucchini over halfway.
  5. Take the zucchini out of the oven and layer the top of the slices with marinara sauce.
  6. Add another layer with any toppings you would like.
  7. Place zucchini back in the over and cook 5-7 minutes.
  8. Serve and eat right away.
  9. ENJOY!DSC_0005

Creamy Curried Cauliflower Soup

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My post yesterday was all about the nutritional properties of cauliflower. I also mentioned that I would post 3 or more delicious cauliflower recipe this week. So, here is recipe #1, it’s creamy and OHHH so yummy! It was really cold outside the day I made this soup which seemed to make it taste even better, soup always taste better on cold days, right? I ate the soup for leftover the next day and I found that it tasted even better the following day. This recipe does not take much of your time or effort to make, so give it a try this week.

Creamy Curried Cauliflower Soup

Ingredients:

  • 1/4 cup raw pumpkin or sunflower seeds
  • 3 1/2 cups unsweetened plain almond milk
  • 2 tablespoons olive oil
  • 1 1/2  tablespoons of chili powder
  • 1/4 teaspoon red pepper flakes
  • 2 teaspoons cumin
  • 4 teaspoons mild curry powder, more to taste
  • 1 cup chopped yellow onion
  • 3 cloves garlic, chopped
  • 5 -6 cups cauliflower florets (about 1 pound. You can use more cauliflower if you want the soup to have a thicker consistency)

Directions:

  1. Pre-heat the oven to 350 degrees. 
  2. In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon of curry.
  3. Spread out on a small parchment-paper-lined baking sheet and bake, tossing once or twice, until toasted. About 6 to 8 minutes; set aside.
  4. Heat 2 tablespoons of olive oil in a large pot over medium heat.
  5. Add the onion and garlic and cook, stirring occasionally, until soft, about 10 minutes.
  6. Add cauliflower, almond milk and the rest of the spices. Cover and simmer until cauliflower is very tender, about 30-40 minutes.
  7. Working in batches, carefully purée in a blender until smooth.
  8. Transfer to bowls, top with seeds and serve.
  9. ENJOY!!!DSC_0010

 

Why Should You Eat Cauliflower?

CauliflowerI love eating and cooking with this delicious and nutritious white beauty! Cauliflower has a subtle low-key flavor which might be boring by itself, but when added to other spices or paired with a dip, it seems to light up with flavor. I love using it as a substitute for many different dishes like pizza crust, hamburger buns, mashed potatoes, sauces and soups. I seriously think the possibilities are endless when in comes to using cauliflower.

So, why should you eat this stuff?

  • Cauliflower is a cruciferous vegetable – such as kale, broccoli and cabbage. These vegetables are great for cancer prevention because they provide powerful antioxidants and anti-inflammatory nutrients.
  • Cauliflower is a great detoxifier.
  • Cauliflowers is an anti-inflammatory. The anti-inflammatory properties come from the Omega-3 fatty acids and high levels of vitamin K.
  • Cauliflower is a wonderful source of vitamin C. 1 cup of steamed cauliflower provides about 90% of the recommended daily amount.
  • Cauliflower is an excellent source of folate & fiber. It has 9 grams of fiber for every 100 calories!
  • Cauliflower is a good source of choline, a B vitamin known for its role in brain development.

What kind of cauliflower should I cook with?

  • White cauliflower is the most common color you will find and it works great with all the recipes. You will also find a variety of different colors, each color will have a subtle flavor difference. Try using the different colors to make your dish even more colorful. With the different colors you will also find that each of them have a slightly different nutrient content due to its color.
  • Try these other colors – Purple, Orange and Green.
  • Purple – Cooks a little faster than white and has a slightly milder flavor. It’s color comes from anthocyacins, which is the same cancer fighting phytonutrients found in beets, blueberries and raisins. It is also higher in Vitamin A than white cauliflower. When you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.
  • Orange – Taste a little sweeter, milder and creamier than white cauliflower. Orange cauliflower has 25% more beta-carotene than white.  The human body converts beta-carotene into vitamin A (retinol) – beta-carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.
  • Green – A cross between cauliflower and broccoli. When it is cooked it taste more like broccoli.

Cauliflower Nutrition Facts

1 Medium Head (5-6 inches in diameter)​

Calories 146

Total Fat 1.6 g

Sodium 176 mg

Potassium 1,758 mg

Total Carbohydrate 29 g

Dietary fiber 12 g

Sugar 11 g

Protein 11 g

For the next week I will post 3 or more NEW cauliflower recipes for you to try! If you’ve never tried cooking with cauliflower before, it’s time for you to get out of your comfort zone and experiment with some of these recipes. If you just want to incorporate cauliflower into your diet without trying to make anything fancy, try eating it raw with humus, lightly steam it, roast it in the oven or lightly sauté it in olive oil or butter.DSC_0029 DSC_0022

Cauliflower Hamburger Buns

Cauliflower Mashed Potatoes

Roasted Vegetables

Garlic Rubbed Cabbage Steak

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This recipe is a simply and delicious way to cook cabbage. Some of you may be scared to try such a vegetable as cabbage, but find the right recipe and you will be blown away by how good it can taste. Cabbage is great eaten raw in salads or cooked. You can buy many different types of cabbage like – Green, Red, Savoy, Napa, and Bok Choy. For this recipe I would suggest using green or red cabbage.

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Garlic Rubbed Cabbage Steak

Ingredients:

  • I large head of cabbage
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon Worcestershire sauce
  • 4-5 garlic cloves – minced
  • Salt & pepper

Directions:

  1. Pre-heat oven to 400 degrees.
  2. Line baking sheet with parchment paper.
  3. In a bowl mix the olive oil, vinegar, Worcestershire sauce, and garlic.
  4. Cut cabbage into 1/2 inch thick slices.
  5. With a pastry brush evenly spread oil mixture on both sides of the cabbage.
  6. Sprinkle salt and pepper onto the cabbage.
  7. Cook in the oven for 30 minutes, then carefully flip the cabbage over to the other side and cook an additional 30 minutes.
  8. ENJOY!

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Squash Burrito Bowls

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This is one of my favorite dishes I made last week. It might seem strange to mix Mexican flavoring and squash together, but this combination was AMAZING! The best part about it was the leftover I ate at lunch for the next couple of days.

Beware….it’s messy, but SOOOO good. 

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Ingredients:

  • 1 large sized spaghetti  or butternut squash
  •  1 tablespoon coconut oil
  •  1 (14.5 ounce) can black beans, drained and rinsed
  •  1 (16 ounce) jar of salsa
  •  1-2 tablespoons coconut oil (or preferred cooking oil)
  •  1 large bell pepper or two small, cored and sliced
  •  1 large red onion, sliced
  •  2 cups corn kernels, frozen and defrosted or fresh
  •  1 cup fresh cilantro, finely chopped
  •  2 jalapeños, cored and sliced (optional)
  •  6 green onions, sliced (optional)
  •  1 teaspoon cumin
  •  salt & pepper
  •  1 cup shredded cheese (I use grass-fed cheese from Kerrygold)

Directions:

  1. Preheat the oven to 375°F and line a cookie sheet with parchment paper.
  2. Wash the squash and then slice off the stem at the top. Cut the squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub 1 tablespoon of coconut oil on the inner edges of the squash and then place each half face down on the baking sheet. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). The inside should scrape out easily when done.
  4. While the squash is roasting, prepare the filling by warming up the oil in a large pan over medium heat. Sauté the onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
  5. When the squash is done cooking, allow it to cool for a few minutes.
  6. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside the squash (black beans and corn, peppers and onion, salsa and cilantro). Top with the squash you scooped out and press down then add another layer of filling, repeat until the squash is filled.
  7. Sprinkle green onion and shredded cheese on top.
  8. Cook for another 20-50 minutes.

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Greens and Eggs Dish

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One of my healthy go-to lunches is a delicious blend of kale, chard, beets, avocados and 1-2 eggs. You have your greens, healthy fats and proteins. This meal also makes a great option for breakfast and dinner too.  This dish is so simple and easy to make, whether you’re in a hurry to get out the door in the morning or need a filling lunch during the day, this dish is a great option.

Ingredients

  • 1 1/2 cups chard or kale – chopped
  • 1/2 small beet – chopped into small pieces
  • 1/2 avocado
  • 1-2 eggs
  • 1 Tbsp olive oil
  • salt & pepper – to taste

Instructions

  1. Heat online oil in a pan on medium heat.
  2. Add greens, beets, salt and pepper.
  3. Cook for a couple of minutes until greens have become slightly wilted.
  4. Add 1-2 eggs and stir until eggs are completely cooked.
  5. Remove from pan and transfer onto a plate.
  6. Add avocados and Enjoy!!!