Cooked Greens and Chicken Salad

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Okay, I’ll start by saying this salad is DELICIOUS.  However, even if this didn’t taste as great as it does, I would still force myself to eat it, because it is SO incredibly good for me!  This is jam-packed with folate, which is great for anyone with the MTHFR gene mutation (which is surprisingly common!  I have it, and it is estimated that about 50+% of the population has it!).  Yeah, yeah, yeah, so it’s good for that, but it doesn’t end there!

I’ve been looking for ways to incorporate dandelion greens into my meals, because they are SO good for you!  They have a bitter taste, so it can be hard to find meals that they go well with, but they lend themselves perfectly to this dish!  The following pin links to a site that lists some great health benefits of these greens, and you will see why it is a good idea to incorporate these guys when possible!

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Some of their health benefits are as follows.

  • high in calcium and iron
  • antioxidant packed
  • reduce risk of cancer, MS, cataracts, and strokes
  • high in minerals
  • extremely detoxifying and cleansing for the liver

And that just touches the surface!  Between the cleansing properties of dandelion greens and the chelating properties of the cilantro, this is a great salad for cleansing your system!

So, I really don’t need to tout this salad anymore, because once you try it, the taste will be enough for you to want to keep trying it!  the fact that it is SO good for you is just the icing on the cake!

COOKED GREENS AND CHICKEN SALAD

Ingredients: makes 3 servings

  • 1 lb. chicken breast
  • 1 Tbsp. olive oil
  • 1/2 red onion, chopped
  • 1/2 tsp. garlic powder, divided
  • sea salt, to taste
  • 3/4 cup chopped cilantro
  • 3 cups chopped dandelion greens
  • 3 cups chopped kale (rough stems removed)
  • 6 cups baby spinach
  • plain greek yogurt for serving, optional

Directions

1.) Bring a large pot of water to a boil.  Add the chicken, and cook for 40 minutes.

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2.) Remove the chicken from the pot and cut into bite size pieces.  Heat the olive oil in a large frying pan over medium heat.  Add the onion and cook for 3 minutes.  Add the chicken, cilantro, and 1/6 of a teaspoon of garlic powder.  Sprinkle with sea salt and cook until the chicken is slightly browned (about 5-7 minutes).  Place the chicken on a plate and set aside.

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3.) In the frying pan you just used, place the kale and dandelion greens over medium heat.  Add 1/6 tsp. of garlic powder and sprinkle with sea salt.  Cook until completely wilted. Add to the plate with the chicken.

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4.) Once again, using the same pan, add the spinach to the pan and heat over medium heat.  Add 1/6 tsp. of garlic powder and sprinkle with sea salt.  Cook until the spinach is slightly wilted.

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5.) Split the spinach up among three plates.  Top with the chicken mixture, kale and dandelion greens that you set aside.

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If desired, you can top this with some plain greek yogurt or sprinkle with a bit of lemon juice, but it’s great on it’s own too.  This makes for a super easy meal, and as I explained, it is SOOOOO good for you!  Enjoy! 🙂

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! 🙂

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! 🙂

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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Perfectly Poached Eggs

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I’ve finally nailed down a process for poaching eggs that results in perfectly poached eggs every single time! I am CRAZY about eggs! Scrambled, boiled, fried, poached…you name it, I LOVE it!  Which is a good thing, because eggs have TONS of great health benefits!

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Of course, you can overdo a good thing, so it’s best to limit eggs to a 6 per week maximum for women and and 8 per week maximum for men.  But if you’re staying within these limits, then you are reaping some huge benefits from these tasty little guys!

Now, back to this poaching process.  It took me a while to figure it out, but what I’ve found is that if you oil the pan first, and then add a bit of apple cider vinegar and sea salt before sliding the eggs into the pan, it somehow makes those eggs come out perfect every. single. time!  So, let’s get to it!

PERFECTLY POACHED EGGS

Ingredients:

  • 2 eggs
  • 1/2 Tbsp. apple cider vinegar
  • 1/4 – 1/2 tsp. sea salt
  • olive oil spray

Directions:

1.) Spray a small sauce pan with olive oil spray, then fill 3/4 of the way full with water.  Place over medium/high heat, and bring to a boil.  Reduce the heat to low/medium, so the water is at a simmer, add the apple cider vinegar and sea salt, and then place a large spoon in the pan.

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2.) Crack your eggs into a small bowl, then use the bowl to gently slide the eggs into the simmering pan over the spoon. Do NOT stir or mix or anything like that.

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3.) Carefully remove the spoon, and place a cover on the pan.  Cook for 3 minutes.

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4.) Use a slotted spoon to remove the eggs from the water.

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5.) Transfer to a plate or on top of some veggies, and season as desired.

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PERFECT!  Enjoy! 🙂