Roasted Brussels Sprouts and Cauliflower Soup

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This soup…

  • healthy…check
  • filling…check
  • gluten free…check
  • filled with nutrition…check
  • delicious…check, check, check

The other day, I was craving both roasted vegetables and soup, so I decided to combine the two.  This stuff is GREAT!  The taste of roasted veggies in a yummy creamy soup!  I settled on using brussels sprouts and cauliflower (because it is what I had in the fridge), and these two veggies are packed with nutrition.  Check out these pins listing the health benefits of these two cruciferous vegetables:

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I just love looking up the health benefits of various ingredients in the recipes I make.  It makes me feel so good about putting it in my body!  Let’s get to the recipe!

ROASTED BRUSSELS SPROUTS AND CAULIFLOWER SOUP

Ingredients:

  • 1 Tbsp. olive oil
  • 1 large head of cauliflower, cut into small florets
  • 1 lb. brussels sprouts, washed and halved
  • 1.5 tsp. organic butter
  • 3/4 cup chopped shallots
  • 1 garlic clove, minced
  • 3 cups vegetable or chicken broth
  • 3/4 tsp. sea salt

Directions:

1.) Preheat the oven to 425 degrees.  Line a large baking sheet with parchment paper.  Place the prepared brussels sprouts and cauliflower on the baking sheet and drizzle with olive oil. Roast on the bottom shelf of the oven for 25 minutes.

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2.) In a large saucepan, melt the butter over low/medium heat.  Add the shallots and cook for 5 minutes.  Add the garlic and cook for an additional minute.  Add the broth and allow to simmer for 5 minutes.  Set aside 1 cup of the roasted veggies, and add the rest to the pot.  Simmer for about 2-3 minutes.

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3.) Transfer the soup to a food processor (you may have to do this in batches).  Add the salt, then process on high until the soup is smooth.

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4.) Transfer the soup to bowls and top with the veggies you set aside before serving.

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Easy peasy, and super yummy!  Enjoy! 🙂

Apple Cinnamon Raisin Oatmeal Bites

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My new love interests are these yummy no bake apple cinnamon raisin oatmeal bites!  Holy cow, these things are YUMMY!  They remind me of an oatmeal cookie, but SUPER good for you!  All of the ingredients have various health benefits, but let’s focus on the fresh apple in these guys!

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Look at all those health benefits, and that’s just one of the great ingredients in these yummies!  It’s a really good thing that these are good for you, because believe me, you will not be able to eat just one…or two…or a whole batch. 🙂

APPLE CINNAMON RAISIN OATMEAL BITES

Ingredients

  • 2 1/4 cups gluten free old fashioned oats
  • 3/4 tsp. cinnamon
  • 1/2 cup + 1 Tbsp. almond butter
  • 1/3 cup raw honey
  • 1 tsp. alcohol free vanilla
  • pinch of sea salt
  • 1 large apple, shredded and squeezed in a dish towel to get out as much moisture as possible
  • 1/3 cup raisins

Directions

1.) In a large mixing bowl, stir together the oats and cinnamon.

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2.) In a small sauce pan, combine the almond butter, honey, vanilla, and sea salt over low heat.  Stir until smoothly combined (no globs of almond butter)

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3.) Add the almond butter mixture to the oat mixture, and stir to combine completely (don’t be afraid to use your hands on this to make sure it is mixed together completely).

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4.) Add the apple and raisins.  Stir to combine completely.  Use your hands to create bite size balls.  Let sit in the fridge for at least 1/2 an hour to set.

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SO YUMMY!

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7Enjoy! 🙂

Slow Cooker Italian Chicken and Rutabaga

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Get ready for the easiest dinner recipe ever!  Don’t worry, it’s super tasty and good for you too!  There’s just a few easy steps when it comes to making this dish, and the slow cooker does the rest for you.  It’s awesome!

It’s also just got two main ingredients, which makes it really easy on digestion.  One of those ingredients is rutabaga, one of my absolute favorite veggies – with good reason!

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Every time I go grocery shopping and get rutabagas, the person checking me out always has to ask what type of vegetable it is and how I use it.  Personally, I think the rutabaga deserves so much more recognition!  With all of these obvious nutritional and health benefits, I think it should be included in everyone’s diet to some extent.  Also, if you’re ever looking for a substitute for potatoes, rutabagas are it!  They cook practically identically to potatoes, and their texture is extremely similar.  They are a bit sweeter in taste than potatoes, but I haven’t found a single recipe that they don’t taste delicious in!

Alright, let’s get to it!

SLOW COOKER ITALIAN CHICKEN AND RUTABAGA

Ingredients:

  • 1.25 lbs. boneless and skinless chicken breast
  • 3 medium sized rutabaga, peeled and chopped into 1 inch-pieces
  • 2 Tbsp. olive oil
  • 1 Tbsp. Italian seasoning blend
  • 1 tsp. garlic granules
  • sea salt and pepper to taste

Directions:

1.) Place the chicken breast and prepared rutabaga in a large mixing bowl.  Drizzle with the olive oil, and sprinkle with the Italian seasoning and garlic granules.  Stir and toss to coat completely.  Transfer to the bed of a slow cooker.

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2.) Cook on low for 4-6 hours until the chicken is cooked through and the rutabaga is fork tender.  Transfer to plates and season with sea salt and pepper.

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Told you it was ridiculously easy!  Enjoy! 🙂

Superfood Breakfast Oatmeal

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Okay, get ready for one of the yummiest and healthiest breakfast options EVER!  Every single ingredient in this oatmeal is classified as a superfood, and on top of that this specific combination that I came up with goes together perfectly!

Because of all of the super foods in this bowl, it has all of the following health and nutrition benefits:

  • Loaded with antioxidants
  • High in fiber
  • Heart-healthy
  • Plenty of protien
  • Good for healthy cholesterol levels
  • Aids in healthy brain function
  • Good for digestion
  • Healthy dose of zinc
  • Great for vision
  • Aids in detoxification
  • Anti-inflammatory
  • Immune boosting
  • Good for the skin

This is just to name a few!  The list can go on and on from here because of the plethora of amazing goodies in this food!

As with most oatmeal recipes, this is extremely easy to throw together, so it’s perfect for someone, like myself, that doesn’t want to have to do too much thinking early in the morning before they’ve had their breakfast! Let’s get to it!

SUPERFOOD BREAKFAST OATMEAL

Ingredients (makes 2 servings):

  • 1/2 cup water
  • 1/2 cup almond milk plus more for topping
  • 2-3 large carrots, shredded
  • 1/2 cup gluten-free rolled oats
  • 3 Tbsp. almond butter
  • 1/4 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • stevia or raw honey to taste
  • 1 tsp. vanilla
  • 1 Tbsp. chia seeds
  • 2 Tbsp. shredded coconut
  • 1/4 cup pumpkin seeds (I used roasted and salted (with sea salt) pumpkin seeds)
  • 1-2 cups fresh blueberries

Directions:

1.) Heat 1/2 cup water and 1/2 cup almond milk in a medium sauce pan over medium high heat until it begins to boil. Add in the oats and the carrots. Allow to continue to boil until a lot of the liquid has cooked off (about 5 minutes or so).

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2.) Remove from the heat and add the almond butter, cinnamon, nutmeg, stevia (or honey), vanilla, chia seeds, and coconut. Stir to combine completely. Fold in the blueberries and pumpkin seeds.

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3.) Transfer to a bowl and top with almond milk to serve.

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Wa-la! A nutritious and delicious breakfast treat!  Enjoy! 🙂

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! 🙂