Tag: recipe

Slow Cooker Chicken & Black Bean Taco Soup

Slow Cooker Chicken & Black Bean Taco Soup

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 

Mango Avocado Salsa Shrimp Lettuce Wraps

Mango Avocado Salsa Shrimp Lettuce Wraps

Mango Avocado Salsa Shrimp Lettuce Wraps Serves 4 Ingredients: 2 heads Boston or butter lettuce (leaves pulled apart) For the mango salsa: 2 mango, diced 2 avocado, diced ½ cup red onion, diced ½ cup red bell pepper, finely chopped 1 jalapeno, finely diced 1/3 

Zoodle Carbonara

Zoodle Carbonara

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 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!

Lemongrass Chicken Vermicelli Bowl

Lemongrass Chicken Vermicelli Bowl

Lemongrass Chicken Vermicelli Bowl Ingredients: 1 lb chicken thighs, boneless, skinless 1/2 ounce lemongrass, peeled, chopped into large pieces 3 tablespoons fish sauce, divided 1/4 cup lime Juice, divided 1/4 cup coconut sugar, divided 1 tablespoon avocado oil 2 tablespoons tamari 8 ounces Rice Vermicelli 

Grilled Mediterranean Chicken Kabobs

Grilled Mediterranean Chicken Kabobs

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 

Rainbow Lettuce Wrap with Spicy Mango Dressing

Rainbow Lettuce Wrap with Spicy Mango Dressing

Rainbow Lettuce Wrap with Spicy Mango Dressing

Serves 4

Vegetable Ingredients:
1 1/2 cups purple cabbage, thinly sliced
1 red bell pepper, thinly sliced
1 medium carrot, shredded
2 stalks green onion, thinly sliced
1 head romaine hearts, large leaves separated, washed and dried
2 avocado, diced
2 teaspoons sesame seeds
1/4 cup cilantro

Dressing Ingredients:
1 small mango, chopped
3 tablespoons water
2 tablespoons apple cider vinegar
1 small garlic clove, minced
1/2 teaspoon red pepper flakes
1/8 tsp pink Himalayan salt

Directions:
1. In a large mixing bowl combine the cabbage, bell pepper, carrot and green onions. Toss to combine and set aside.

2. Add the mango, water, apple cider vinegar, garlic, red pepper flakes and sea salt to a food processor and blend until smooth.

3. To assemble the lettuce wraps, divide the cabbage mixture between the romaine leaves and garnish with avocado, sesame seeds, cilantro and spicy mango dressing. Serve immediately and enjoy!

Notes:
Leftovers: Refrigerate veggies, dressing and toppings in separate airtight containers for up to five days. Assemble lettuce wraps just before serving
Serving Size: One serving is approximately two lettuce wraps. Each lettuce wrap is approximately 2/3 cup veggie filling and 2 tablespoons of dressing.
Additional Toppings: For extra crunch add sliced almonds or pumpkin seeds.
More Protein: Add cooked chicken, shrimp or tofu.

{Rachel’s Suggested Wine Pairings}

Off-Dry Pinot Blanc from Alsace
Gewurztraminer from Alsace
Riesling Trocken from Pfalz, Germany

January 2022 Meal Plan

January 2022 Meal Plan

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 

Grilled Watermelon & Honeydew Salad

Grilled Watermelon & Honeydew Salad

Grilled Watermelon & Honeydew Salad Ingredients: 1/2 medium honeydew melon, peeled, seeds removed, cut into wedges 1/4 medium seedless watermelon, cut into wedges 1 1/2 tablespoons extra virgin olive oil 1/4 teaspoon Pink Himalayan salt 1 1/2 teaspoons balsamic vinegar 1/3 cup mint leaves, torn 

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies
Serves 12

Ingredients:

1 1/2 cups almond flour
1 1/2 teaspoons baking powder
3 tablespoons coconut oil (melted)
3 tablespoons maple syrup
1 teaspoon vanilla extract
2 tablespoons unsweetened almond milk
1/3 cup organic dark chocolate chips (or semi-sweet)

Directions:

1. Preheat oven to 350ºF and line a baking sheet with parchment paper.

2. Combine the almond flour and baking powder together in a mixing bowl. Mix well. Then add in the remaining ingredients and mix again.

3. Plop the dough onto the baking sheet using a heaping tablespoon. Use the palm of your hand to gently form and flatten the cookies. Or keep it fun and just do plop cookies!

4. Place in the oven and bake for about 15 minutes for soft cookies, or 15 to 20 minutes for crunchy cookies.

5. Remove from oven and let cool. Enjoy!

Marinated Veggie-Lentil Salad

Marinated Veggie-Lentil Salad

Marinated Veggie-Lentil Salad Ingredients: 1/4 cup apple cider vinegar 2 tablespoons extra virgin olive oil 1/2 teaspoon pink Himalayan salt or sea salt 1/2 teaspoon cayenne Pepper 2 cups broccoli (chopped into small florets) 1/2 English cucumber (diced) 1 cup matchstick carrots 1 yellow bell 

Blueberry Crumble

Blueberry Crumble

Blueberry Crumble Ingredients: 1/4 cup coconut oil 4 cups blueberries (fresh or frozen) 1 1/2 cups almond flour 1 cup pecans (chopped) 1/4 tsp sea salt 1/4 cup maple syrup Directions: 1. Preheat oven to 350ºF and grease a pie pan with a bit of 

4 Layered Mason Jar Salads

4 Layered Mason Jar Salads

Liven up that same old salad by layering those fresh ingredients into a mason jar! Perfect for your summer get-together or grab and go for lunch, these layered salad jars are jammed packed with flavor. Grab, go and enjoy!

Mason jars are useful for a lot more than just canning those summer vegetables. They are the perfect home for layered salads and help show off the beautiful colors of the salad ingredients. It’s like a beautiful summer garden in a glass!

All of the ingredients in the four Mason jar salads below are listed in layering order. Salad dressing suggestions are also given, but use any dressing you like! And the best part about creating Mason jar salads is that you can add any ingredients and create YOUR favorite salad!

Tips for layered salads:
Put the salad dressing on the bottom, separate from greens and lettuces, or just add the dressing right when you are going to eat it. Either way, shake that salad up and enjoy!
Put heavier items, such as tomatoes, on the bottom of the jars and end with the lightest item, such as lettuce or crumbled cheeses.

Caprese Mason Jar Salad
Serves 4

8 tablespoons of balsamic vinaigrette or pesto
10 ounces small fresh mozzarella balls
2 cups fresh baby spinach and fresh basil, leaves torn
2 cups assorted colored sugar plum tomatoes (red, yellow, orange)
2 cups cooked orzo pasta

{Rachel’s suggested wine pairing}
Try a Sauvignon Blanc or Pinot Grigio. Both wines pair nicely with this well-balanced salad consisting of creamy mozzarella and the high acidity in the tomatoes.

 

Cobb Mason Jar Salad
Serves 4

8 tablespoons of red wine vinaigrette, Ranch or French dressing
4 cups iceberg lettuce, chopped
2 cups chopped cooked chicken breast
2 cups chopped tomatoes
4 hard boiled eggs, sliced into circles
2 cups crumbled bacon
2 cups chopped avocado (tossed in lemon juice to prevent browning)
4 tablespoons green scallions, finely chopped
4 tablespoons crumbled blue cheese

{Rachel’s suggested wine pairing}
Pick a fresh and fruity wine to pair with this salad. Try a Sauvignon Blanc from Loire Valley, France or New Zealand.

 

Chunky Mediterranean Mason Jar Salad
Serves 4

8 tablespoons of red wine vinaigrette or Greek inspired dressing
2 cups red sugar plum tomatoes
2 cups chopped English cucumber
2 cups pitted Kalamata olives
2 cups fired-roasted red and yellow peppers, thinly sliced
2 cups red onion, chopped
2 cups crumbled feta cheese

{Rachel’s suggested wine pairing}
What grows together goes together! Try an Assyrtiko wine from Greece for something different! A Pinot Grigio, Pinot Gris or Sauvignon Blanc wine will also pair nicely with this salad.

 

Taco Mason Jar Salad
Serves 4

4 cups romaine lettuce, chopped
2 cups tomatoes, chopped
2 cups black beans
2 cups corn
2 cups ground turkey meat
2 cups shredded cheddar cheese
4 tablespoons green scallions, finely chopped
8 tablespoons of fresh salsa

For the taco Mason jar salad, add salsa on top and shake prior to eating instead of adding to the bottom of the jar.

{Rachel’s suggested wine pairing}
Since this salad has a spicy kick, try a Rose, such as a Bandol Rose, a Sauvignon Blanc from Loire Valley, France or California, an off-dry Riesling from Germany, or a Torrontes from Argentina.