Chicken and Broccoli

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Oh my goodness, this chicken and broccoli dish is SO yummy!  This is one of my hubby’s favorites that I make!  With broccoli and chicken being its main ingredients, it’s super healthy for you, and it’s really easy to make even though it tastes like you slaved away for hours making it (don’t worry, it will be our little secret!).

The sauce for this dish is made from ginger, garlic, arrowroot, and coconut aminos.  Coconut aminos tastes exactly like soy sauce, but it is somewhat healthier for you.

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The above pin links to a site that explains some of the benefits of coconut aminos vs. soy sauce.  Some of those are as follows:

  • Coconut aminos are soy-free, so if you have a soy sensitivity, this is an excellent alternative
  • Coconut aminos are non-GMO certified, whereas some soy sauces contain GMOs
  • Soy is subject to cross-contamination of gluten.  There is no possibility of this with coconut aminos, so if you’re gluten free, this should be your go to replacement for soy sauce
  • Coconut aminos have approximately 73% less sodium than soy sauce
  • Soy sauce contains phytoestrogens which can lead to estrogen dominance in women causing various diseases.  Coconut aminos contains no phytoestrogens, so it is safe for women, men, and children
  • Soy is high in goitrogens, which are thyroid inhibitors that inhibit the thyroid from utilizing iodine properly.  Coconut aminos are free of goitrogens

Of course, if you buy 100% organic, non-GMO soy sauce, you avoid a lot of the bads that can be in soy sauce, but with coconut aminos, you don’t have to worry about it at all.  Not only that, but coconut aminos seriously taste amazing!

Okay, now that we’re up to speed about coconut aminos, let’s get to this recipe!

CHICKEN AND BROCCOLI

Ingredients (make 4-6 servings)

Sauce:

  • 1 cup coconut aminos
  • 5 garlic cloves, minced
  • 2 tsp. fresh ginger, minced
  • 1 tsp. sardine juice (water from a sardine tin)
  • 1 Tbsp. arrowroot powder

Chicken and Broccoli

  • 1 Tbsp. coconut oil
  • 3/4 red onion, chopped
  • 1.5 lbs. boneless and skinless chicken breast, cut into bite size pieces
  • 5-6 cups of broccoli florets
  • 1/4 cup water
  • 3 green onions, sliced (dark green parts discarded)
  • sea salt and pepper, to taste

Directions

1.) In a small bowl, mix together the coconut aminos, garlic cloves, ginger, and sardine juice.  Set aside while you cook the chicken and broccoli.

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2.) In a large frying pan, heat the coconut oil over medium heat.  Add the onion, and sauté until soft.  Add in the chicken and cook until the chicken is completely cooked through and a bit browned.  Transfer the onion and chicken mixture to a bowl.

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3.) Place the same pan you just emptied the chicken and onion out of back over medium heat, and add the broccoli and 1/4 cup of water to the pan.  Cover and steam for 3-4 minutes, then remove the cover and let the water cook off.  Transfer the broccoli to the same bowl the onion and chicken is in.

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4.) Place the same pan back over medium-low heat.  Add the prepared sauce to the pan and slowly heat the sauce.  Very slowly, add in the arrowroot powder, and stir.  The sauce will thicken up considerably.

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5.) Add the broccoli, chicken, and onion mixture back to the pan, and stir to coat with the sauce.

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6.) Transfer to bowls or plates.  Season with sea salt and pepper, to taste.  Top with the green onions and serve.

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Get ready to have your mouth full of deliciousness, and your body full of nutrition!  Enjoy! 🙂

 

Rutabaga Dill Breakfast Casserole

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Oh my gosh!  I made this casserole for breakfast this morning, and I am still thinking about it now because of how good it was!  I LOVE dill and I LOVE rutabaga, so putting those two things together in this casserole made for taste and nutrition royalty!

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Ah!  I love knowing that I’m starting my day with something SUPER healthy!  So many nutrients from all the healthy ingredients, and a nice punch of protein from the eggs in there to get you through till lunchtime without feeling hungry.

Another thing that’s fun about this casserole is that I beat the egg whites to make them nice and fluffy and folded them in right before putting in the oven.  This makes for a light, fluffy, and delicious texture!  You’re gonna love this stuff!

FLUFFY RUTABAGA AND DILL CASSEROLE

Ingredients

  • 2.5-3lbs of rutabaga, peeled and chopped
  • 3 Tbsp. coconut oil
  • 1 Tbsp. fresh dill, finely chopped
  • 1/4 tsp. paprika
  • 4 eggs, separated
  • Sea salt, to taste

Directions

1.) Preheat the oven to 375 degrees and lightly spray a 1.5 qt. casserole dish with olive oil.  Place the rutabaga in a sauce pan, cover with water, and bring to a boil.  Cook for about 10 minutes, or until the rutabaga is fork tender.  Drain in a strainer.

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2.) Place the rutabaga and coconut oil back in the pan, and use a masher to mash the rutabaga.

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3.) Add the egg yolks, dill, and paprika.  Stir to combine.

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4.) Beat the egg whites until they form stiff peaks.

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5.) Fold the beaten egg whites into the rutabaga mixture.

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6.) Lightly pile into the prepared 1.5 qt. casserole dish, and bake in the oven at 375 degrees for 30-35 minutes, until lightly browned.

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Allow to cool in the dish for 5 minutes, then use a knife to cut into slices.  Season with sea salt and pepper and serve.

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Super Healthy and Easy Sardine Salad

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I was in a super big hurry for lunch today, so I needed something healthy and quick…cue salad of some sort.  I grabbed some various veggies that were in the fridge and decided on a boiled egg and sardines for the protein sources.  Threw it all on a plate, drizzled with some olive oil, sprinkled with some lemon juice, and wa-la!  A super healthy and easy lunch that I put together in less than 5 minutes.  Extra bonus?  It was delicious!

Considering it’s loaded with veggies, we already know that it’s loaded with nutrients, but did you know that the eggs and sardines are good for a lot more than just protein?!  These two protein packed ingredients are also packed with loads of nutrients and health benefits!

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With all those goodies and the nutrients the veggies provide, it’s obvious that this salad is a fantastic lunch option.  Plus, like I said…less than 5 minutes!!!

SUPER HEALTHY AND EASY SARDINE SALAD

Ingredients

  • 2-3 cups of chopped arugula
  • 1 cup chopped radicchio
  • 1/2 cup shredded carrots
  • 2 Tbsp. chopped parsley
  • 1 can boneless and skinless sardines
  • 1 boiled egg, sliced
  • 1/2 Tbsp. olive oil
  • Sprinkle of lemon juice
  • Sea Salt, to taste

Directions:

Layer the arugula, radicchio, carrots, parsley, and sardines.  Drizzle with olive oil and sprinkle with lemon juice.  Add the slices of boiled egg and season with sea salt.

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Easy, healthy, quick, and delicious!  Enjoy! 🙂

Minimalist D.I.Y. Inhale/Exhale Wall Art Craft

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Guys, we recently moved to Granger, Indiana!!!  This is the closest that the military has ever placed us to my hometown of Grand Rapids, MI, so I am super excited to be closer to friends and family (under two hours!!!)!

Anyway, our last place was a two-bedroom, 1 living room small little place, and our new place is a 4 bedroom, living room and family room, much bigger place. Needless to say, I have been knee deep in boxes, and furnishing and decorating this place has become quite the task! It’s an older house, and we are renting, so I’m limited with what I can do with the place, but I’m going for a minimalist vibe with a bit of bohemian style mixed in there.

Today, after finishing up another bedroom, I noticed that I wanted something simple to hang at the end of the hallway. I went on Pinterest to look at different ideas, and I got sidetracked, as I usually do on Pinterest, by some cool looking tattoos on there. Then I came across this one:

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And BAM! Inspiration struck. I grabbed a couple of 12″ x 12″ blank white canvases that I had in one of my craft boxes that had yet to be unpacked, a pencil, some black acrylic paint, and some toothpicks. That was all I needed to make this cute little wall hanging for the end of the hallway. I love how it turned out. White canvases on white walls. Super simple, but looks perfect with the decorating theme I’ve been going with throughout.  After creating this gem, I decided that I needed to share it with you all, because it is a super easy craft, and it really looks great!

Before getting to the simple process of creating this masterpiece (can I call it that?…oh well, I just did), a couple of notes:

  • You can use any phrase for this, and the design can be whatever you want. I just liked the inhale/exhale thing because, for one, I was feeling overwhelmed with all of the moving festivities, so it was a nice reminder, and also because I got inspired by the tattoo I saw on Pinterest.
  • I did white canvas on white walls, but you can easily paint the canvas any color you would like first, and then once it dries do the lettering over it…I think a light grey canvas with white lettering would look pretty rad!
  • I did my lettering free-hand, but you could also use a stencil of some sort to do this too. You can usually find some pretty cool wording stencils for various popular phrases.

Okay, let’s do this!

EASY D.I.Y. MINIMALIST INHALE/EXHALE WALL ART CRAFT

Materials needed:

  • two 12×12 blank white canvases – I got mine on Amazon a while back here.
  • a pencil
  • black paint
  • toothpicks (one for each color you are using)

Directions:

1.) First, you simply use your pencil to draw the lettering onto the canvases. If you are using the same design as I did, place the two canvases next to each other so they line up, then draw the line connecting the inhale and exhale from one canvas to the other so you know where to draw “exhale” on the second canvas so the line lines up when you hang them.

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2.) After you’ve drawn your design on the two canvases, dip your toothpick in the black paint, and slowly and carefully trace over the pencil drawing on the canvas until the whole drawing is now painted on your canvases. This is the trick to making it look quite precise – use a toothpick instead of a paintbrush!

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3.) Allow the paint to dry, and wa-la! You are done, and you have a super cute and simple wall hanging that looks great in any room! When you hang them, do so so that the line from the first canvas to the second canvas lines up.

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Told you it was super easy, but seriously – so cute, right? Enjoy! 🙂

Sautéed Chicken and Cabbage

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Okay, so this is a SUPER simple dinner to make, but guys, oh my gosh, is it ever delicious!  It is a HUGE hit every time I make for dinner (for me included, because not only does it taste delicious, it’s SO easy to make!).

This dish makes for an awesome meal.  The cabbage, along with the other veggies tucked in there, provide a ton of healthy nutrients and benefits.

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On top of that, the chicken in there provides a perfect pack of protein that makes this a super complete meal that leaves you feeling satisfied and your belly happy.

Let’s take a look at the recipe!

SAUTEED CABBAGE AND CHICKEN

Ingredients: (makes 2-4 servings)

  • 1 Tbsp. olive oil
  • 1 lb. boneless and skinless chicken breast cut into very small pieces
  • 1 small cabbage, chopped into very short thin strips (as if you were making coleslaw)
  • 2 carrots, peeled and shredded
  • 2 tomatoes, finely chopped or pureed
  • 1 Tbsp. paprika
  • 2 bay leaves
  • 3/4 cup chicken stock (or you can use water)
  • sea salt and pepper, to taste
  • optional toppings (fresh parsley or a dollop of plain greek yogurt)

Directions

1.) In a large frying pan, heat the olive oil over medium heat.  Add the chicken and sauté for 7-10 minutes until cooked through.

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2.) Add the cabbage and paprika to the frying pan.  Stir to combine and cook for an additional 5-7 minutes.

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3.) Add the tomato, carrots, bay leaves, and chicken stock to the frying pan.  Cover and cook for 25-30 minutes until the stock is completely absorbed, and no liquid is remaining.

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4.) Transfer to a plate and season with salt and pepper to serve.  If desired, top with a dollop of plain greek yogurt and fresh parsley.

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Wait until you sink your teeth into this stuff!  SO tasty and good for you!  Enjoy! 🙂

Zucchini and Carrot Breakfast Cookies

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Nothing makes me happier than cookies for breakfast.  No, wait, that’s not true – cookies for breakfast with hidden veggies?  Even better!  These cookies are super great for you, and you won’t believe the fact that there are veggies in there, but I assure you there are!  These guys are loaded with zucchini and carrots, which gives them tons of health benefits!

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All that in a delicious cookie!  But guess what, that’s not all!  Every single ingredient in these is good for you!  With ingredients such as quinoa, oats, almond butter, bananas, raw honey, and cinnamon, you’re not only getting a mouth full of deliciousness with each bite, you’re also getting a mouthful of health!  Oh, and as always, they’re gluten free!

ZUCCHINI AND CARROT BREAKFAST COOKIES

Ingredients (makes 14 – 18 cookies depending on how large you make them – I ended up with 16 large cookies)

  • 3/4 cup almond butter
  • 1/3 cup raw honey
  • 1 large banana
  • 1 egg white
  • 1 whole egg
  • 1 1/2 tsp. alcohol free vanilla extract
  • 3/4 cups gluten free rolled oats
  • 3/4 cups quinoa flakes
  • 1 1/2 tsp. aluminum free baking powder
  • 1 1/2 tsp. cinnamon
  • heaping 1/4 tsp. nutmeg
  • 1/4 tsp. sea salt
  • 1 cup shredded zucchini, squeezed of moisture in a dish towel
  • 1 cup shredded carrots, squeezed of moisture in a dish towel
  • 3 Tbsp. chia seeds

Directions:

1.) Preheat the oven to 350 degrees and line a couple of baking sheets with parchment paper (you may only need one baking sheet – I needed two).

2.) In a large bowl, combine the almond butter, raw honey, banana, egg white and egg, and vanilla.  Stir and mash using a fork until well combined.

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3.) Add in the oats, quinoa flakes, baking powder, cinnamon, nutmeg, and sea salt.  Stir until well combined.

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4.) Fold in the zucchini, carrots, and chia seeds.

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5.) Spoon the dough onto the prepared baking sheets.

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6.) Bake in the oven for 15 – 19 minutes at 350 degrees.

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7.) Take out of the oven and allow to cool on the baking sheet for 5 minutes, then transfer to a plate or wire rack to let cool completely, then serve.

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Look at those!  Can you believe they make a great breakfast?!?

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So yummy!!!  Enjoy! 🙂

 

Meat Muffins with Sweet Potato Frosting

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Dinner that looks like dessert?  Why not!?  So, a while back, I had a hair analysis retest done and was told that I need to try to eat red meat once or twice a week based on the results.  You may be thinking that’s odd since red meat gets such a bad rap.  However, it’s actually got quite a few health benefits!

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The pin links to a site that explains the health benefits of eating red meat.  The key benefits are that it provides an excellent source of protein, zinc, iron, and vitamin B12.    My nutritional consultant says lamb is best, but a good organic grass-fed ground beef is good too.  Of course, just like anything else, moderation is key.  Personally, the reason why I probably don’t get enough red meat is simply because I prefer the taste of chicken or turkey, not because I believe it’s bad for me, so I decided to bite the bullet and try to fit in some red meat here and there…to your benefit, because I came up with these darling lil’ meat muffins with a sweet potato frosting because of it!

These are really simple to make, taste pretty amazing, and are great for you!  As a side note, if you are adamant about not eating red meat, you can also use ground chicken or turkey in this recipe, and the result is still yummers!    Let’s get to the recipe!

MEAT MUFFINS WITH SWEET POTATO FROSTING

Ingredients:

Muffins:
  • 1 lb. grass fed ground beef
  • 1 tsp. olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 egg
  • 1/2 tsp. sea salt
  • 1/2 tsp. dried thyme
  • 1/4 tsp. ground pepper
Topping:
  • 2 medium sweet potatoes, peeled and chopped into cubes.
  • 1 Tbsp. coconut oil
  • 1/4 tsp. sea salt
Directions:
1.) Preheat the oven to 350 degrees.  Place the ground beef in a mixing bowl and set aside.
2.) Heat the 1 tsp. olive oil in a small skillet over medium heat.  Add the onions and cook until they begin to soften.  Add the garlic and cook for 30-60 seconds more.
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3.) Remove from heat and add to the ground beef in the mixing bowl.  Add the egg, sea salt, pepper, and dried thyme.  Mix together with your hands until thoroughly combined.  Fill 8 wells of a muffin pan with the ground beef mixture.  Place in the oven and bake for 20-25 minutes until cooked through.
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4.) While the meat muffins are baking, steam the sweet potato until very tender (about 10-12 minutes).  Drain and place in a food processor.
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5.) Add the coconut oil and sea salt to the food processor and process on high until smooth.  Transfer to a plastic bag, and squeeze toward one corner so you will be able to use it as a piping bag.  Snip off the corner of the bag with a pair of clean scissors.
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6.) Once the muffins are done, take out of the oven, and transfer to a plate.
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7.) Use your plastic bag with the corner snipped off to pipe the sweet potato mixture on top of the muffins (or you can just spoon it on top of each muffin).
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8.) Sprinkle with some fresh thyme and sea salt and serve.
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So adorable!!!  Delicious too!  Enjoy! 🙂