Balance Between Healthy Food, Fitness and Wine
Slow Cooker Chicken & Black Bean Taco Soup Serves 6 Ingredients: 1 1/2 lb Chicken Thighs, boneless and skinless 1/2 cup, Quinoa, dry and rinsed 1 1/2 cup Black Beans 3 tablespoons Taco Seasoning (I love Siete brand but use your favorite!) 1 can Fire …
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, …
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 unsweetened almond milk
1 garlic clove, minced
1 tablespoon, arrowroot powder
1 teaspoon Pink Himalayan salt
1 tablespoon Italian parsley, chopped
Directions:
1. Boil enough water to cover the cashews. Pour the water over the cashews and allow them to soak while you prepare the meat.
2. In a pan over medium heat, add half of the oil. Once heated, add the chicken breast and bacon and cook for 7 to 10 minutes or until cooked through. Discard the fat and set the bacon and chicken aside.
3. To the same pan, add the remaining oil, along with the onions and mushrooms. Cook on medium heat for 5 minutes or until soft.
4. While the mushrooms and onions are cooking, prepare the sauce. Drain the cashews and add them to a blender along with the nutritional yeast, almond milk, garlic, arrowroot powder and sea salt. Blend until smooth and creamy.
5. In the same pan as the onions and mushrooms, add the zucchini noodles, chopped chicken and bacon. Pour the sauce into the pan and mix well to combine. Keep everything in the pan until it is warmed through.
6. Divide between bowls and top with fresh parsley. Enjoy!
Grilled Mediterranean Chicken Kabobs 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 …
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 …
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
1 lb cooked chicken breast, chopped
Directions:
1. Add the tahini to a small bowl and stir in the water. Add the chives and season with salt and pepper to taste.
2. Divide the lettuce between bowls and top with cucumber, carrot, red pepper, broccoli, and chicken.
3. Pour the dressing over top and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
More Flavor: Serve with lemon wedges or add fresh lemon juice or maple syrup to the dressing.
Additional Toppings: Add other chopped veggies or fresh herbs.
No Cooked Chicken: Use cooked shrimp, salmon, or tofu instead.
No Chives: Use fresh parsley instead.
{Rachel’s Suggested Wine Pairings}
Sauvignon Blanc from Sancerre
Fiano di Avellino from Campania, Italy
Viognier from Northern Rhone
Tofu Veggie Fried Rice 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, …
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 sugar added
2 small sweet potatoes cut into 1-inch cubes
¾ cup water
1 Tbsp. chili powder
½ tsp. ground cumin
¼ tsp. ground paprika
½ tsp. sea salt (or Himalayan salt)
2 Tbsp. finely chopped flat leaf (Italian) parsley or cilantro (optional)
Directions:
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 …
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 tsp. ground black pepper
2 Tbsp. + 2 tsp. olive oil, divided use
2 cups 2-inch asparagus pieces
2 cups sliced zucchini
2 cups cooked quinoa (or cooked brown rice)
2 cups chickpeas (garbanzo beans), drained, rinsed
2 cups raw baby spinach
2 cups halved baby heirloom tomatoes (or cherry tomatoes)
2 Tbsp. hemp seeds
2 Tbsp. sesame (or black sesame) seeds
1 cup fresh sprouts
Directions:
Preheat oven to 425º F.
Line large baking sheet with parchment paper. Set aside.
To make dressing, place tahini, lemon juice, water, turmeric, maple syrup, hot pepper sauce (if desired), salt, and pepper in food processor (or blender); cover. Pulse to blend.
Slowly add 2 Tbsp. oil as food processor is running. Process until smooth and well blended. Set aside.
Place asparagus and zucchini on prepared baking sheet. Drizzle with remaining 2 tsp. oil; mix well. Spread evenly on baking sheet. Bake for 12 to 15 minutes, turning once, or until tender-crisp. Cool.
Divide quinoa, chickpeas, spinach, tomatoes, asparagus, zucchini, hemp seeds, and sesame seeds evenly between four bowls.
Drizzle evenly with dressing.
Garnish with sprouts.