Chicken and Veggies in a Flash

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If you follow my blog at all, you know that I normally cook with fresh produce.  However, every so often, I’ll either be too busy or just feeling a bit lazy, and I want something super easy and quick without having to sacrifice nutrition.  This recipe meets this criteria perfectly!

I was actually hesitant to post this, just because it’s SO easy and simple.  However, it tastes great, and it is perfect when you just don’t have a ton of time to prepare dinner, so I decided to go ahead and put it on here!

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Of course, fresh veggies are always best, but frozen veggies are a close second.  You may have heard that frozen dinners aren’t good for you because of all the additives, etc.  Well, you heard right!  Processed frozen dinners are not good, however frozen veggies are just veggies that have been frozen.  There’s no added ingredients to make them any less healthy (of course, some frozen veggie packages do include other ingredients, so always check the label), so they are perfect for when you don’t have fresh veggies on hand…Especially when they are organic!  As an extra bonus, they are usually pretty cheap, so they’re a great bargain.

One more thing – this is a one pan meal, so clean up is a cinch!  Okay, enough touting frozen veggies (or secretly justifying this super simple recipe, so I don’t feel silly for posting it)!  Let’s talk recipe!

CHICKEN AND VEGGIES IN A FLASH

Ingredients: makes 2 servings

  • 1 large boneless and skinless chicken breast, chopped into bite size pieces
  • 1/2 cup chopped red onion
  • 1 bag of frozen vegetable medley of broccoli, cauliflower, and carrots
  • 1 Tbsp. Olive oil
  • 1/4 tsp. of each: garlic granules, dried basil, dried oregano, dried parsley, or you can just use 1 tsp. of Italian seasoning.
  • Sea salt and pepper, to taste

Directions:

1.) In a large frying pan, heat the olive oil over medium heat.  Add the chicken, seasonings, and onion and cook until the chicken is cooked through (about 7-8 minutes).

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2.) Add the frozen vegetables and a small amount of water (about 1/4 cup) to the frying pan.  Cover and allow to cook for 15-20 minutes until the vegetables are completely cooked.

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3.) Transfer to plates and season with sea salt and pepper.

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Told you it was embarrassingly easy!  But, hey, still super good for you and tastes delicious, and that’s what matters most!  Enjoy! 🙂

Zucchini and Veggie Fritters

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You guys are gonna love me for sharing this recipe!!!  I made these for breakfast the other morning, and they are to die for!  Plus, they are easy to make, and I don’t know about you, but I always like a nice easy breakfast since I’m not much of a morning person!

So, these fritters…not only are they so tasty, but they are also really good for you!  They are packed full of zucchini, peppers and green onion.  The following pins explain some awesome health benefits that each of these veggies provide!

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Yeah, so you’re getting all these health benefits in something that tastes amazing…ummmm, I’m sold!

ZUCCHINI AND VEGGIE FRITTERS

Ingredients

  • 2 cups grated zucchini (about 3 small zucchinis shredded)
  • 3/4 cup chopped red bell pepper
  • 3/4 cup chopped green onion
  • 1/2 cup brown rice flour
  • 2 tsp. dried thyme
  • 1/8 tsp. paprika
  • 1/4 tsp. sea salt
  • 2 large eggs
  • 3 Tbsp. olive oil
  • Plain greek yogurt

Directions

1.) Prepare your zucchini by shredding it, then place it in a fine mesh sieve over a bowl.  Sprinkle it with some sea salt and let it sit for 10-15 minutes.  After it has sat for that time, press down on the zucchini squeezing out as much moisture as possible.

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2.) In a medium mixing bowl, add the eggs and whisk until smooth.  Add the zucchini, bell pepper, onion, flour, thyme, paprika, and sea salt.  Stir to combine completely.

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3.) In a large frying pan, heat 1 Tbsp. of the olive oil over medium heat.  Add three large spoonfuls of the mixture to the pan (the mixture should make about 8 fritters total), and flatten with a spatula.  Allow the fritter to cook for 2-3 minutes on one side, then use the spatula to flip the fritter to the other side and allow it to cook for another 2-3 minutes on that side.  Transfer to a plate.  Repeat this process, for the rest of the mixture, until you’ve made all your fritters.

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4.) Transfer your fritters to a plate and top with a dollop of plain greek yogurt, if desired.

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Ah!  My new favorite!  YUM!  Enjoy! 🙂

Hearty and Healthy Cauliflower and Chicken Chowder

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I’m pretty sure I could eat this everyday for the rest of my life and be a happy camper!  Wow, this cauliflower and chicken chowder is tasty!  I was having a hard time figuring out what to make for dinner.  Grocery shopping day is tomorrow, so it’s slim pickings over here until then.  I went in the fridge and saw that I had cauliflower, onion, carrots, a little bit of goat cheese, a little bit of almond milk, and chicken.  Then I looked in my cupboard and saw garlic.  Poof!  Instant meal idea!

With cauliflower as one of the main ingredients in this recipe, it is SO good for you!

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I also did a little trick of putting half of the vegetables in a food processor once they were cooked and leaving half as they were.  This makes for a creamy but chunky texture that really hits the spot!  Oh!  And did I mention that this stuff is DELICIOUS?  Let’s see here, good for you, check! Delicious, check!  Super hearty and filling, check!  Super easy to put together, check!  I’m not seeing any negatives here, and neither will you once you try this stuff!

CAULIFLOWER AND CHICKEN CHOWDER

Ingredients:

  • 1 Tbsp. Coconut Oil
  • 1 red onion, finely chopped
  • 6 garlic cloves, minced
  • 1 cup carrots, finely chopped
  • 1 large head of cauliflower, chopped into small florets
  • 1 1/2 cups almond milk
  • 1 lb. boneless, skinless chicken breast
  • 1 tsp. oregano
  • 1/2 tsp. sea salt
  • 1/2 tsp. pepper
  • 4 ounces soft goat cheese (or you can use cream cheese if you don’t like goat cheese)

Directions:

1.) Bring a large pot of water to a boil.  Add the chicken, and cook for 50 minutes.  Remove the chicken from the water and shred into bite size pieces.  Set the chicken and the water you cooked the chicken in aside.

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2.) In a large pot, heat the coconut oil over medium heat.  Add the onion, carrots, and garlic.  Let simmer for a 3-5 minutes.  Add the cauliflower, almond milk, oregano, pepper, and sea salt.  Bring to a boil and let cook for about 15 minutes, until the cauliflower is tender.

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3.) Transfer 1/2 of the cooked vegetables to a food processor, leaving the other half in the pot.  Process on high until smooth.

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4.) Put the mashed vegetables back in the pot with the unmashed vegetables.  Add the chicken, goat cheese, and 1/2 cup of the water you cooked the chicken into the pot as well. Heat over medium heat and stir until the cheese is melted and all is combined into a creamy mixture of yumminess!  You can add more or less of the chicken water to get your desired consistency of chowder.

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5.) Transfer to a bowl.  Drizzle with some olive oil, if desired, and serve.

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The answer is yes, it’s as good as it looks!  Enjoy! 🙂

DIY Non Toxic Sunscreen and Bug Repellent Cubes

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So, the other day, I was getting ready to go for a hike.  I applied my homemade sunscreen and my homemade bug spray.

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As I was doing so, I got to thinking that it would be great if I could just do this in one step, because well, I’m lazy.  During my hike, I came up with the idea of making these sunscreen and bug repellent cubes, and I love them!  They’re so easy to make, and even easier to apply.  You simply rub it on your skin and massage in.  Wa-la!  You’re protected from both burning and bug bites!

The essential oils in these cubes are the same oils I use in my homemade natural bug spray.  They work great to keep the creepy crawlies away, and they are non-toxic as opposed to many of the chemicals in traditional bug sprays.

I’m not certain on the SPF of these.  It depends on how much Zinc Oxide powder you use in the recipe, but the ingredients of coconut oil, zinc oxide powder, and carrot seed oil all have SPF properties.  If I were to guess, I would say these bars are anywhere from 15SPF – 50SPF…yeah, that really narrows it down.

What I can tell you for sure is the following:

1.) It works!  I applied it before going for a 7 mile hike in the hot San Antonio sun today, and I stayed burn free and bug free the whole way!

2.) It’s natural and non-toxic!  All of the ingredients are not harmful like the chemicals in most store bought sunscreens and bug repellents.

I don’t know about you, but I’m sold!  I love this stuff, and I bet you will too if you give it a try!

Quick note before we get started – cleanup after making this can be a bit cumbersome, because the oil and shea butter can be hard to get rid of (great for the actual cube, because it won’t just sweat off right away, but not so great for cleaning it off of pans, etc.).  My suggestion is using a paper towel to wipe everything down right after you get your mold filled.  Then use hot water with soap to wash completely.  Basically, clean it before it dries…except the mold that the bars need to harden in, of course. 🙂

HOMEMADE SUNSCREEN AND BUG REPELLENT CUBES

Ingredients:

  • 1/3 cup extra virgin, unrefined coconut oil
  • 1/3 cup shea butter
  • 1/2 cup beeswax pellets
  • 2 heaping Tbsp. non-nano zinc oxide powder
  • about 5 drops of each of the following essential oils: lavender, rose geranium, white thyme, carrot seed oil, and citronella

Directions:

1.) In a small saucepan, heat the coconut oil, shea butter, and beeswax pellets over medium heat until completely melted.

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2.) Remove from heat and add the zinc oxide powder and the essential oils.  Stir until the powder is completely dissolved.

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3.) Carefully spoon the mixture into a silicone mold.  My silicone mold is of 1 inch cubes, but  you could use any shape.  This recipe made 12 – 1 inch cubes.

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4.) Allow to harden completely.  You can put it in the fridge to speed things up, but it will harden pretty quickly regardless.  Once hardened, push the bottom of each mold to remove each cube.

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5.) Store in a cool place in a glass jar.  To apply, just rub onto skin and then massage in.

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Yeah, double protection in just one step!  Enjoy! 🙂

Broccoli Crust Root Veggie Pizza

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You’ve all probably heard of cauliflower crust pizza!  If not, I’ve got a great recipe for it right here, or you can click on the following pin that I created when I posted my recipe for cauliflower crust pizza a while back!

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Okay, but today, cauliflower is not the star of the show.  You see, I was craving pizza, but I didn’t have any cauliflower on hand to make a crust, so I decided “why not give another vegetable a try”?  Enter broccoli.  I had a head of broccoli in the fridge.  I knew it wouldn’t be enough for a whole pizza, so I just made a mini one, but if you double the recipe, it will easily make a normal sized pizza.  I was pleasantly surprised with how well it turned out!

Of course, you can top it with whatever you want, but I decided that since broccoli is a yummy cruciferous veggie, why not top it with a bunch of root veggies to cover all my bases.  The result is a pizza that is DELICIOUS and SO SO SO SO SO SO (get the picture?) GOOD FOR YOU!!!! It’s basically a bunch of veggies with a little cheese mixed in, but has been magically transformed into pizza…um, can you say heaven on a plate?

Alright, let’s get to it!

BROCCOLI CRUST ROOT VEGGIE PIZZA

Ingredients:

For the crust: (This makes about a half-sized normal pizza, double the recipe for a full size pizza)

  • 1 small head broccoli (about 2 cups riced broccoli)
  • 1 egg
  • 1.5 ounces soft goat cheese (if you don’t like goat cheese, you can use parmesan instead)
  • 1/8 tsp. sea salt
  • 1/4 tsp. garlic granules
  • 1/4 tsp. dried basil
  • 1/4 tsp. dried oregano
  • 1/8 tsp. dried parsley

For the toppings:

  • 1/4 cup chopped red onion
  • 1/4 cup chopped scallions
  • 1 large clove garlic, minced
  • 1/2 cup chopped rutabaga
  • 1/2 cup chopped turnip
  • garlic granules, dried basil, dried oregano, dried parsley, sea salt
  • 1/3 cup shredded cheese (I used a goat’s milk mozzarella, but it’s up to you what kind you want to use)

Directions:

For the toppings

1.) Preheat the oven to 400 degrees, and line a baking sheet with parchment paper. Place the rutabaga and turnips on the baking sheet and drizzle with a bit of olive oil.  Sprinkle with garlic granules, dried basil, dried oregano, dried parsley, and sea salt.  Bake in the oven at 400 degrees for about 30 minutes.

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2.) Heat a small bit of olive oil (about 1/2 tsp.) in a small frying pan.  Add the onion, shallots, and garlic.  Cook for about 3-4 minutes.

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For the crust

1.) Line a baking sheet with parchment paper.  Cut the broccoli into florets and place in a food processor.  Process on high until the broccoli has a rice like consistency.  Place the broccoli rice in a sauce pan, add a small bit of water, cover, and cook over medium heat for 3-4 minutes.

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2.) Transfer the broccoli to a dishtowel.  Allow to cool for a bit, then when it is at a reasonable temperature, wrap the dishtowel around the broccoli rice and squeeze out as much liquid as possible.  Place the broccoli back in the sauce pan and add the other ‘crust’ ingredients to the pan.  Stir to combine.  Place the mixture on the prepared baking sheet and form into the shape you would like your pizza to be.  Place in the oven and bake at 400 degrees for 10-15 minutes until the top is lightly browned.

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Putting the pizza together

1.) Top the crust with the onion, shallot, and garlic mixture, followed by the rutabaga and turnips.  Top with the shredded cheese.  6

2.) Place the pizza back in the oven and bake at 400 degrees for 5-10 minutes until the cheese is melted and bubbly.

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3.) Transfer to a plate, cut into slices and serve!

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So yummy!  And yes, it handles just like a pizza with a regular crust!

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Enjoy! 🙂

 

Cauliflower Irish Colocannon

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It’s St. Patrick’s Day week!  To celebrate I wanted to make some good old Irish Colcannon, and I was perusing Pinterest, and I came across the following pin.

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Wow!  This recipe looked so incredibly tasty.  However, small problem, I don’t eat potatoes…or a couple of the other ingredients.  So, I made some substitutions here and there, and came up with cauliflower Irish colcannon.  The result?  Amazingness and super healthiness! This dish is REALLY yummy, and makes for a perfect side with some grilled chicken, or something like that.  I actually whipped it up and ate it for lunch.

No matter how or when you decide to serve it, you will love it!

CAULIFLOWER IRISH COLCANNON

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/2 head green cabbage, cut into thin slices
  • 6 green onions, chopped – whites and greens included
  • 1/4 cup almond milk
  • 1/2 Tbsp. olive oil
  • 1/4 tsp. garlic granules
  • sea salt and pepper, to taste

Directions

1.) In separate pans, boil the cauliflower and cabbage.  Boil the cauliflower until very tender and boil the cabbage until tender.

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2.) Drain both.  Add the cauliflower back to the pan you boiled it in.  Add the almond milk, olive oil, garlic granules, sea salt, and pepper.  Use a masher to mash until smooth.

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3.) Add the cooked cabbage and the green onions, leaving a few green onions out for garnish.

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4.) Transfer to a bowl and garnish with green onion.

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Simple, yet so yummy!  Enjoy! 🙂

Cabbage Roll Casserole

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Get ready for a knock-your-socks-off dinner recipe!  I made this casserole that was inspired by cabbage rolls, and it turned out mag-ni-fique!  Of course, since it is inspired by cabbage rolls, it’s got plenty of cabbage in it providing TONS of health benefits!

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So, yeah, there’s that!  Now for the kicker!  I replaced the brown rice with cauliflower rice, so this dish also has all the health benefits of cauliflower as well!

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Some of the benefits listed and explained in the linked pin above are

  • Promotes heart health
  • Lowers Cholesterol
  • Improves immune system
  • Loaded with minerals
  • Reduces cancer risk

And that’s just to name a few!  Both cabbage and cauliflower are cruciferous veggies, and cruciferous veggies are SO good for you!

So, obviously, this dish is filled with nutrition.  Plus, the rest of the ingredients are just as packed with healthy benefits (tomatoes, onion, ground turkey…)  Now, if you’re worried about the taste, don’t be!  I added a couple tablespoons of brown rice flour during the cooking process, so you still get that “ricey” flavor that lends itself so well to cabbage rolls!  However, if you’re looking for grain free, you can leave the flour out.  I’ve actually tried it both ways, and both are equally delicious!

Okay, let’s get to it!

CABBAGE ROLL CASSEROLE

Ingredients

  • 1 small head of green cabbage, washed and chopped
  • 1 small head of cauliflower
  • 1 small red onion, chopped
  • 3-4 tomatoes, washed and chopped
  • 1 lb. ground turkey
  • 1 Tbsp. olive oil
  • 1 tsp. garlic granules
  • 1/2 tsp. onion powder
  • 1/4 tsp. dried thyme
  • 1/2 tsp. sea salt
  • 1/4 tsp. pepper
  • 2 Tbsp. brown rice flour (optional)
  • 2 cups shredded goat’s milk cheese (or cheese of your choice)

Directions

1.) Preheat the oven to 350 degrees.  Wash your cauliflower and chop into florets.  Place the florets in a food processor and process on high until it has a rice like consistency.  Transfer to a 9 x 11 baking dish and bake in the oven for 15-20 minutes at 350 degrees.  Set aside.

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2.) While the cauliflower is baking, place the cabbage in a large sauce pan and cover with water.  Bring the pot to a boil, and simmer until the cabbage is tender.  Drain the cabbage.

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3.) In a large frying pan, heat the olive oil over medium heat.  Add the onion and cook for 4-5 minutes until just starting to get tender.  Add the ground turkey and cook until browned.  Add the tomatoes and cabbage, brown rice flour, garlic granules, onion powder, sea salt, pepper, and thyme.  Cook for 4-5 additional minutes.

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4.) Add the contents of the frying pan to the cauliflower in the baking dish and stir to combine completely.  Top with the cheese.  Bake in the oven for 15 minutes, until the cheese is melted completely, at 350 degrees.

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Once out of the oven, it’s ready to go!  Season with sea salt and pepper and enjoy! 🙂

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YUMMY!  Enjoy! 🙂