Balance Between Healthy Food, Fitness and Wine
Crispy Prosciutto and Leek Soup Ingredients: 1/2 teaspoon avocado oil 2 leeks, white and light green parts only; trimmed and roughly chopped 1/2 yellow onion, chopped 1/2 head large cauliflower head, cut into florets 4 cups chicken broth 1/2 teaspoon sea salt 4 ounces prosciutto, …
Zoodle Carbonara Ingredients: 1/4 cup cashews 2 tablespoons extra virgin olive oil, divided 8 ozs chicken breast, cubed 4 slices turkey bacon, cooked and chopped 1/2 white onion, diced 1 cup mushrooms, sliced 2 zucchini, medium, spiralized into noodles 2 tablespoons nutritional yeast 1/4 cup …
Serves 4
Ingredients:
1 lemon, juiced
1 tablespoon red wine vinegar
1 tablespoon dried oregano
2 tablespoons extra virgin olive oil, divided
1 lb chicken breast, boneless, skinless, diced into cubes
1 large zucchini
1 yellow bell pepper
1 cup red onion
2 cups cherry tomatoes
8 barbecue skewers
Salt/Pepper to taste
Directions:
1. Combine the lemon juice, red wine vinegar, oregano and 1/2 of the olive oil in a mixing bowl. Add in the cubed chicken breast and mix well. Place in the fridge and let marinate while you prep the vegetables, at least 20 minutes.
2. Dice the zucchini, yellow bell pepper, and red onion into large chunks. Toss in the remaining olive oil.
3. Slide the marinated cubed chicken, zucchini, yellow bell pepper, red onion and cherry tomatoes onto the skewers.
4. Preheat the grill to medium heat.
5. Grill the kabobs for 8 to 10 minutes per side or until chicken is cooked through.
6. Remove the kabobs from the grill and divide onto plates. Enjoy!
Notes:
Leftovers: Store covered in an airtight container in the fridge up to three days.
Serving Size: One serving is equal to approximately two kabobs.
Serve With: Rice, quinoa, grilled potatoes and/or tzatziki sauce. Add to leafy greens to make a salad.
Vegan & Vegetarian: Omit the chicken and use marinated tofu or whole mushrooms instead.
Wooden Skewers: If grilling with wooden skewers, be sure to soak them in water before using to avoid them catching fire on the grill.
{Rachel’s Suggested Wine Pairings}
Bandol Rosé
Assyrtiko from Santorini, Greece
Vermentino from Sardinia, Italy
Welcome to 2022! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week week meal plan for all of you for FREE! I get asked daily about recipes, meal plans and advice on …
Chopped Tahini Salad Ingredients: 1/4 cup tahini 1/3 cup water 1/4 cup chives Pink Himalayan salt & fresh ground black pepper 2 heads romaine hearts, chopped 1 medium cucumber, chopped 2 medium carrots, peeled and chopped 2 red bell peppers, chopped 2 cups broccoli, chopped …
Ingredients:
1 cup brown jasmine rice (uncooked)
1 1/2 tablespoons toasted sesame Oil (divided)
1 pound tofu (extra firm, drained and diced)
Pink Himalayan salt & fresh ground black Pepper (to taste, divided)
2 cups broccoli, chopped
1 cup purple cabbage, thinly sliced
1 medium carrot, diced
4 eggs, whisked
3 tablespoons tamari
3 stalks green onion, thinly sliced
Directions:
1. Cook the jasmine rice according to package directions.
2. Heat half of the sesame oil in a large non-stick pan over medium heat. Cook the tofu for about five minutes or until browned, frequently tossing. Season with salt and pepper and transfer to a bowl.
3. In the same pan, heat the remaining sesame oil over medium heat. Cook the broccoli, purple cabbage, and carrots until fork-tender, about five to seven minutes.
4. Slide the veggies to the side of the pan and add the eggs. Gently push the eggs back and forth with your spatula until scrambled and cooked through.
5. Add the rice over top of the eggs and break it up with your spatula. Add the tofu and tamari.
6. Gently stir until everything is well combined. Divide into bowls, garnish with green onions and enjoy!
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving equals approximately two cups.
No Tamari: Use soy sauce or coconut aminos instead.
Additional Toppings: Add mushrooms, or green peas.
{Rachel’s Suggested Wine Pairings}
Lambrusco di Sorbara from northern Italy’s Emilia-Romagna region
Off-Dry Riesling from Kamptal, Austria
Pinot Gris from Alsace, France
Tahini Honey Chicken Salad Serves 4 Ingredients: 2 tablespoons tahini 1 tablespoon raw honey, divided 1 lb boneless, skinless chicken thighs 1 tablespoon extra virgin olive oil 1/8 teaspoon Pink Himalayan salt 2 tablespoons sesame oil 2 tablespoons coconut aminos 1 teaspoon fresh squeezed lime …
Easy Turkey Chili Ingredients: 1 Tbsp. + 1 tsp. olive oil 1 lb. raw 93% lean ground turkey breast 1 medium onion chopped 1 medium red bell pepper chopped 1 (10-oz.) can diced tomatoes and chilies 1 (8-oz.) can all-natural tomato sauce no salt or …
Jamaican Coconut Shrimp and Cauliflower Rice
Ingredients:
24 raw medium shrimp, peeled, deveined, tails removed (approx. 12 oz.)
2 tsp. mild Jamaican jerk seasoning
2 tsp. extra-virgin organic coconut oil, divided use
3 cups cauliflower rice
¼ cup green onions, chopped
¾ cup green (or red) bell pepper, chopped
⅓ cup canned lite coconut milk
1 Tbsp. fresh cilantro, chopped
2 Tbsp. unsweetened shredded coconut
2 wedges fresh lime (for garnish; optional)
Directions:
Season shrimp with seasoning. Set aside.
Heat 1 tsp. oil in medium nonstick skillet over medium-high heat.
Add cauliflower; cook, covered, stirring occasionally, for 4 to 6 minutes, or until cauliflower is tender. Set aside and cover to keep warm.
Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.
Add green onions and bell pepper; cook, stirring frequently, for 3 to 4 minutes.
Add coconut milk; cook, stirring frequently, for 1 to 2 minutes, or until most of coconut milk is absorbed.
Add shrimp; cook, stirring occasionally, for 2 to 3 minutes, or until shrimp is firm and opaque.
Evenly divide cauliflower rice between two serving plates. Evenly top with shrimp, cilantro, coconut, and lime wedges (if desired).
Roasted Cauliflower Tacos Ingredients: 2 heads cauliflower 2 tablespoons avocado or coconut oil 3 teaspoons cumin 2 teaspoons chili powder 2 teaspoons paprika 1 teaspoon pink Himalayan salt For serving: 12-15 grain-free tortillas Lime wedges 1 jalapeno pepper, sliced 1 cup red cabbage, …
Buddha Bowl with Spring Vegetables Ingredients: Parchment paper 2 Tbsp. tahini (sesame seed paste) 3 Tbsp. fresh lemon juice 2 Tbsp. water ½ tsp. ground turmeric ½ tsp. pure maple syrup ¼ tsp. hot pepper sauce (optional) ¼ tsp. sea salt (or Himalayan salt) ¼ …
Healthy Kale Cobb Salad
Ingredients:
4 cups finely chopped lacinato kale
1 cooked chicken breast, chopped
2 hard-boiled eggs, sliced
4 slices turkey bacon, cooked and chopped
½ cup shredded carrots
½ cup shredded purple cabbage
½ cup grape tomatoes, halved
1 avocado, chopped
2 green onions, chopped (white and green parts)
1 teaspoon extra-virgin olive oil
Dressing:
1 teaspoon Dijon mustard
¼ cup red wine vinegar
½ cup extra-virgin olive oil
Salt/pepper to taste
Directions: