Nutrition

5 Weeknight Paleo Dinner Recipes

5 Weeknight Paleo Dinner Recipes

Happy March and happy daylight savings time! Once it stays lighter outside, I love prepping dinner ahead of time and/or keeping the recipes nice and easy so I can spend more time outside in the sunshine. Below is a download link for 5 weeknight Paleo 

Balancing your Blood Sugar

Balancing your Blood Sugar

Maintaining balanced blood sugar levels is crucial for overall health and well-being, and nutrition plays a significant role in achieving this balance. Not only is nutrition important, factors such as sleep, stress and movement also play a role in balancing your blood sugar. Here are 

Slow Cooker Chicken Stew

Slow Cooker Chicken Stew

Slow Cooker Chicken Stew
Serves 6

Ingredients:
1 ½ lbs. boneless, skinless chicken thighs
1 tablespoon extra-virgin olive oil
Salt/pepper (to sprinkle on chicken)
1 large onion, diced
3 large carrots, sliced into ½ inch chunks
2 celery stalks, chopped
3-4 garlic cloves, minced
1 lb. baby potatoes, diced
2 cups chicken stock
½ cup white wine (pairing with Sauvignon Blanc works best!)
1 tablespoon Worcestershire
1 teaspoon balsamic vinegar
2 teaspoons fresh rosemary, chopped
2 teaspoons fresh thyme, chopped
½ teaspoon dried oregano
Sprinkle of salt/pepper
1 cup green beans, trimmed and chopped into 1-inch pieces
¼ cup flour
½ cup unsweetened almond milk (or your favorite milk!)

Directions:
1. Heat olive oil in large pan on stovetop to medium-high heat. Add chicken thighs to cover in single layer (be careful not to overcrowd), sprinkle with salt and pepper. Brown on each side for about 3 minutes, remove from pan and add to slow cooker. Repeat for all pieces of chicken thighs.
2. Add onion, carrots, celery and garlic to pan and brown for 5-6 minutes until soft. Add drizzle of white wine to scrape up all of the browned bits from the bottom of the pan. Add to slow cooker on top of chicken thighs.
3. Add diced potatoes, chicken stock, rest of white wine, Worcestershire, balsamic vinegar, rosemary, thyme, oregano, salt and pepper to slow cooker.
4. Cook on low for 6-8 hours, adding the chopped green beans for the last hour.
5. Once done, take 2 forks and pull apart the chicken thighs which will easily fall apart.
6. Take ½ cup of slow cooker stock/liquid and add to a bowl. Add the flour and whisk until well combined, then add your milk. Add back into slow cooker and turn to high for 15-20 minutes to thicken the stew.
7. Serve in bowls and enjoy immediately with your favorite glass of Sauvignon Blanc!

Recipe Notes:
Serve with: Crusty local bread, cornbread or homemade biscuits.
Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to one month.
Serving Size: One serving is equal to approximately two cups.
Additional Toppings: Lemon juice and/or fresh herbs.

End of February Meal Plan

End of February Meal Plan

I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to 

Simple Way to Build Meals

Simple Way to Build Meals

When you ‘train’ your body and mind to crave simple and nutritious meals, you will always feel satisfied. And when you learn to prepare your food in a way that supports your goals, life just becomes so much easier. The more elaborate and complicated you 

Apple Quinoa Salad with Roasted Chicken

Apple Quinoa Salad with Roasted Chicken

Apple Quinoa Salad with Roasted Chicken
Serves 4

Ingredients:
1 teaspoon toasted sesame oil
1 tablespoon extra-virgin olive oil
2 teaspoons smoked paprika
Sprinkle sea salt & black pepper
1 lb. chicken breasts
½ cup quinoa
4 cups favorite mixed greens: little gems, mixed greens, baby arugula
2 green apples, sliced
¼ cup fresh mint leaves
¼ cup toasted walnuts

Dressing:
1/3 cup tahini
¼ cup water
2 teaspoons honey
1 teaspoon toasted sesame oil
1 teaspoon apple cider vinegar (add more for a “tarter” dressing)
Salt and pepper to taste

Directions:
1. Preheat the oven to 425ºF and line a baking tray with parchment paper.

2. Add toasted sesame oil, olive oil, paprika, salt and pepper in a small bowl and mix to combine. Spread over the chicken. Bake in the oven for 22 to 25 minutes, or until the chicken is cooked through.

3. Meanwhile, cook the quinoa according to the package directions. Once cooked, fluff with a fork and let it cool.

4. Make the dressing by whisking the tahini, water, apple cider vinegar, toasted sesame oil honey together. Season with salt and pepper.

5. Thinly slice the cooked chicken. Divide the quinoa, arugula, apple, and chicken evenly between plates. Top with the dressing, mint and walnuts. Enjoy!

Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to two days.
Serving Size: One serving is equal to approximately three cups.
More Toppings: Add red onion, feta or goat cheese
Make it Vegan: Omit the chicken or use chickpeas, tofu, or tempeh instead.

Mushroom, Leek & Sausage Breakfast Casserole

Mushroom, Leek & Sausage Breakfast Casserole

Mushroom, Leek & Sausage Breakfast Casserole Serves 6 Ingredients: 1 tablespoon extra-virgin olive oil 1 small onion, diced 2 leek bulbs (white part), thinly sliced 8 ounces sliced mushrooms 6 ounce bag baby spinach 2 garlic cloves, minced 6 links or 4 patties chicken or 

Chocolate & Strawberry Yogurt Bark

Chocolate & Strawberry Yogurt Bark

Happy Valentine’s Day! ❤️ Today I have a protein packed healthy sweet treat or snack for you. Who doesn’t love chocolate 🍫 & strawberries 🍓? And what makes this recipe even better… enjoy with a yummy glass of Rosé wine! Hope your day is filled 

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi

Creamy Roasted Beef Tenderloin & Mushroom Gnocchi
Serves 4

Ingredients:
1 lb potato gnocchi
2 tablespoons extra virgin olive oil, divided
1.5 lb. beef tenderloin
1 medium yellow onion, chopped
4 cups cremini mushrooms, thinly sliced
2 cloves garlic, minced
1 ½ tablespoons arrowroot powder
2 cups beef broth
1 tablespoon plain Greek yogurt
¼ cup Parmigiano Reggiano, finely grated
¼ cup Italian parsley, chopped
½ cup microgreens

Directions:
1. Preheat the oven to 500 degrees. Line a sheet pan with aluminum foil. Place the beef on the sheet pan. Rub one tablespoon of olive oil over the beef tenderloin and sprinkle with sea salt and pepper. Roast the filet for 25 minutes exactly for medium-rare (20 minutes for rare and 30 minutes for medium to medium-well). Remove the pan from the oven, cover tightly with aluminum foil, and allow the beef to rest on the pan for 10 minutes then thinly slice.

2. Cook the gnocchi according to the package directions and set aside.

3. Heat the remaining olive oil over medium-high heat in a large skillet or cast iron. Cook the onions and the mushrooms for five to eight minutes, or until just tender. Add the minced garlic and cook for another minute.

4. In a small pot, add the beef broth to heat through. Take about ½ cup of the beef broth and add the arrowroot powder in a small bowl, stirring to combine. Add to the mushroom mixture and stir to combine. Add the rest of the beef broth and the Greek yogurt. Stir until the sauce thickens slightly.

5. Add the cooked gnocchi and the cooked beef. Toss gently to combine. Top with parmesan cheese, Italian parsley and microgreens. Enjoy!

Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is approximately 1 ½ cups.
Dairy-Free: Use coconut cream instead of yogurt and a plant-based cheese instead.

Key Ingredients to Support a Healthy Immune System

Key Ingredients to Support a Healthy Immune System

Key Ingredients to Support a Healthy Immune System Research shows that nutrition can help to up-regulate your innate and adaptive immune function, supporting your body’s ability to fight off pathogens. Nutrition also plays a large role in decreasing low grade, chronic inflammation. Because of bio-individuality, 

Sugar-Free Valentine’s Day Desserts Collection

Sugar-Free Valentine’s Day Desserts Collection

Happy Valentine’s Day! Here are 15 sugar-free, healthier sweet treats for you to make for your sweetheart this Valentine’s Day. This FREE Recipe Ebook includes the following recipes: Chocolate Strawberry Crunch Bites Raspberry Banana Ice Cream Dark Chocolate Covered Fig Bites Pomegranate Yogurt Bites Raspberry 

February Weekly Meal Plan

February Weekly Meal Plan

Happy February! I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to make grocery shopping a breeze. All of the meals in the plan focus on protein, fiber and healthy fats and are carefully crafted to keep you full, satisfied, and your body in fat burning mode. All of these recipes are *actually* delicious, comforting, and family-approved. This meal plan is for Monday through Friday so there’s room over the weekend to have leftovers or go out to eat.

This week’s meal plan includes the following recipes:

Blueberry Banana Protein Smoothie
Egg, Feta & Avocado Breakfast Tacos
Overnight Vanilla Protein Oats
“Lunch-Box”: Turkey Wraps with Almonds, Cucumbers & Blueberries
One-Pan Teriyaki Chicken
Italian Chicken & Rice Meal Prep Bowl
Mushroom & Beef Chickpea Pasta
Air-Fryer Teriyaki Salmon with Broccoli & Jasmine Rice

As always, I am available to create a personalized meal plan for you based on macros, your favorite foods and how often you want to cook each week. Just fill out my free 15 minute consultation form and we can determine what your individual macros should look like each week taking all of the guesswork out of exactly what you should be eating for you and your goals.

Enter your info below to download this FREE Weekly Meal Plan.

(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)