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Nutrition

Thoughts on the food we consume.

Curry Roasted Vegetable and Kale Salad

Posted by: Wendy Roche on Comments Off on Curry Roasted Vegetable and Kale Salad

By: Minimalistbaker.com

VEGETABLES

  • 4 carrots, cut into bite-size pieces (~ 2 cups or 156 g)
  • 2 Tbsp (30 ml) avocado or melted coconut oil, divided
  • Pinch each salt and pepper
  • 1 tsp curry powder (DIY or store-bought), divided
  • 1 red bell pepper, sliced (~1 1/2 cups or 120 g)
  • 1 small head broccoli, chopped (~2 cups or 180 g)

SALAD

  • 1 large bundle kale, stems removed, roughly chopped (~4 cups or 268 g)
  • 3 Tbsp (45 g) tahini
  • 2 Tbsp (30 ml) lemon juice
  • 1 Tbsp (15 ml) maple syrup
  • 1/2 tsp apple cider vinegar
  • 3-5 Tbsp (45-75 ml) water to thin
  • 1 cup cooked (198 g) brown or green lentils*

CURRY DRESSING

  • 2 Tbsp (30 g) green curry paste (DIY or store-bought)
  • 1 lemon, juiced (~30 ml or 2 Tbsp)
  • 1 Tbsp (15 ml) maple syrup, plus more to taste
  • Pinch each salt and black pepper
  • optional: 1 Tbsp (15 ml) olive oil
  • Water to thin

Instructions

  1. Preheat oven to 375 degrees F (190 C) and line a large baking sheet with parchment paper.
  2. Add carrots to a small mixing bowl with drizzle with 1 Tbsp (15 ml) oil, a pinch each salt and pepper, and 1/2 tsp curry powder. Toss to combine. Then arrange on the baking sheet.
  3. Roast for 12 minutes. In the meantime, add bell pepper and broccoli to the same mixing bowl and drizzle with remaining 1 Tbsp oil, salt, pepper, and 1/2 tsp curry powder. Toss to combine.
  4. Once the carrots reach the 12-minute mark, remove from the oven and increase heat to 400 degrees F (204 C). Add the peppers and broccoli to the pan. Then roast for 10-15 minutes more or until all vegetables are tender and slightly golden brown.
  5. In the meantime, add the kale to a large mixing bowl. In a separate small mixing bowl, add the tahini, lemon juice, maple syrup, and apple cider vinegar and whisk to combine. Thin with water 1 Tbsp (15 ml) at a time until thin and pourable.
  6. Pour dressing over the kale and massage with hands or tongs / serving spoons. Spread the kale over a serving platter or keep in mixing bowl for serving. Top with lentils and set aside.
  7. To make the curry dressing, use the same small mixing bowl from the tahini sauce and add the curry paste, lemon juice, maple syrup, salt, pepper, and oil (optional). Whisk to combine. Then add water until thin and pourable (see photo).
  8. Taste and adjust flavor as needed, adding more lemon juice for acidity, curry paste for intense curry flavor, salt for saltiness, or maple syrup for sweetness. Set aside.
  9. Remove roasted vegetables from the oven and add to the salad and lentils. Top with half of the curry dressing and serve with the remaining curry dressing. Garnish with fresh cilantro (optional).
  10. Enjoy immediately. Store leftovers in the refrigerator up to 3-4 days, though best when fresh.

Notes

*To keep this recipe simple, I used canned lentils which I rinsed and drained. But you could also opt to make your own – it just increases cooking time a bit.

*Nutrition information is a rough estimate for 1 of 2 servings calculated with all of the dressing and sauce but without the additional olive oil in the curry dressing. Recipe yields 2 entrée size portions, or 4 side/appetizer portions.

Nutrition Information

Serving size: 1/2 of salad with all of dressing* Calories: 667 Fat: 30.6 g Saturated fat: 3.7 g Carbohydrates: 85.7 g Sugar: 28.6 g Sodium: 752 mg Fiber: 20.8 g Protein: 21.1 g

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Almond Butter Chocolate Chip Cookies

Posted by: Kevin Martin on Comments Off on Almond Butter Chocolate Chip Cookies

Flourless Almond Butter Chocolate Chip Cookies

Only 6 ingredients needed to make them!

Ingredients:

    • 1 large egg
    • 1 cup (250g) almond butter or peanut butter, at room temperature or cold (not warm)1
    • 1/2 cup (90g) coconut sugar, lightly packed2
    • 1 teaspoon baking soda
    • optional and tasty: 1/2 teaspoon pure vanilla extract
    • 1 cup (190g) semi-sweet or dark chocolate chips or pieces of a bar (pro tip: make your own by melting down unsweetened and adding your own honey or other sweetener)
    • 1/2 cup unsweetened shredded coconut

Directions:

  1. Preheat oven to 350°F (177°C) and line two large baking sheets with parchment paper or silicone baking mats or spray liberally with coconut oil.
  2. In a medium bowl, whisk the egg until beaten. Mix in the almond butter, then the sugar, baking soda, and vanilla (if using). Mix everything together very well. Depending how thick and/or cold your almond butter is, you’ll have to use some arm muscles. Fold in the chocolate chips until combined.
  3. Scoop the dough, about 1.5 Tablespoons each, onto prepared baking sheet. Gently press down on the dough mounds with the back of a spoon. If you find the cookie dough balls are a little oily from your almond butter– mine usually are– blot each with a paper towel. If desired, press a couple chocolate chips onto the tops of each cookie dough mound.
  4. Bake for 10 minutes. The cookies will look very soft– that’s ok! For crispier cookies, bake up to 11-12 minutes. Sometimes I press a couple more chocolate chips into the tops of each cookie immediately after coming out of the oven. This is optional and only for looks.
  5. Allow the cookies to cool for 10 minutes on the baking sheet before transferring to a wire rack to cool completely. Cover leftover cookies tightly and store at room temperature for up to 7 days.
  6. Make ahead tip: Cookies freeze well up to 3 months. Thaw overnight in the refrigerator.
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One Pan Dinner: Balsamic Chicken with Roasted Vegetables

Posted by: Kevin Martin on Comments Off on One Pan Dinner: Balsamic Chicken with Roasted Vegetables

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Chicken and vegetables seasoned with sage, rosemary and balsamic vinegar, then baked in the oven. A delicious healthy meal-in-one.

INGREDIENTS:

  • 8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
  • 1 teaspoon kosher salt
  • fresh black pepper, to taste
  • coconut oil
  • 10 medium asparagus, ends trimmed, cut in half
  • 2 red bell peppers
  • 1 red onions, chopped in large chunks
  • 1/2 cup carrots, sliced in half long, cut into 3-inch pieces
  • 5 oz sliced mushrooms
  • 1/4 cup plus 1 tbsp balsamic vinegar
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, smashed and roughly chopped
  • 1 1/2 tablespoons fresh rosemary
  • 1/2 tbsp dried oregano or thyme
  • 2 leaves fresh sage, chopped

 

DIRECTIONS:

  1. Preheat oven to 425°F.
  2. Season chicken with salt and pepper. Grease 2 large baking sheets with coconut oil.
  3. Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer.
  4. The vegetables should not touch the chicken or it will steam instead of roast.
  5. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 2 thighs

  • Amount Per Serving:
  • Smart Points: 8
  • Points +: 10
  • Calories: 401
  • Total Fat: 17g
  • Saturated Fat: 3g
  • Cholesterol: 214mg
  • Sodium: 518mg
  • Carbohydrates: 15g
  • Fiber: 4g
  • Sugar: 2g
  • Protein: 48g

 

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Mason Jar Salad

Posted by: Wendy Roche on Comments Off on Mason Jar Salad

SIMPLE MASON JAR SALAD

PREP TIME
10 mins
TOTAL TIME
10 mins
This salad is packed with nutrition, not to mention being a treat for the taste buds and a sight to behold!
Author: Beth Hornback | Eat Within Your Means
Recipe type: Salad
Serves: 1
INGREDIENTS
  • 3 T. raw almond butter
  • 1 T. unseasoned rice wine vinegar
  • ⅛ tsp. salt
  • 1 T. maple syrup
  • 2 t. toasted sesame oil
  • 3 cups mixed greens
  • 1 stalk celery, diced
  • 2-3 radishes, thinly sliced
  • ¼ green apple, thinly sliced and soaked in salted water to prevent browning
  • ⅓ cup walnuts
INSTRUCTIONS
For the Dressing
  1. Combine all ingredients in a tightly sealed container and shake until emulsified.
For the Salad
  1. Pour 2 tablespoons of dressing in the bottom of a wide mouth mason jar. Working from the bottom up, layer the apples, radishes, celery, and walnuts. Pack in the greens and seal the jar. Refrigerate until ready to eat. Keeps 3-4 days. When ready to eat, pour the contents of the jar into a large bowl. If the dressing has thickened up and will not easily pour out of the jar, add a tablespoon of warm water, seal the jar, and shake to thin out the dressing before adding to the salad. Toss the salad with the dressing and enjoy!
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Stuffed Acorn Squash

Posted by: Kevin Martin on Comments Off on Stuffed Acorn Squash

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 (photo credit: Stupic Easy Paleo)
Prep time: 
Cook time: 
Total time: 
Serves: Serves 3 to 4
Ingredients
  • 1 large acorn squash (preferably local) or another hard squash of your choosing
  • 1 pound (454 g) ground beef, pork, or turkey or combo of any
  • 1 yellow onion
  • 1 apple, any variety
  • 6 slices bacon (optional)
  • 1 tbsp fresh rosemary, chopped (or 1 tsp dried rosemary)
  • 2 tsp dried thyme
  • 2 tsp fennel seeds
  • 1 tsp ground sage
  • 1 tsp black pepper
  • ½ tsp cinnamon
  • ½ tsp sea salt
  • ¼ tsp nutmeg
Instructions
  1. Preheat oven to 375ºF (185ºC). Line a baking sheet or dish with foil or parchment paper or spray liberally with coconut oil.
  2. Cut the squash in half and scoop out the seeds. Place on the baking sheet and roast until the flesh is tender, approximately 45 minutes. Remove and allow to cool to the touch.  This step can be done up to 2 days in advance.
  3. Dice the apple and onion into medium-sized pieces. Slice the bacon into pieces.
  4. In a large skillet over medium heat, brown the bacon or add 2 T coconut oil. Add the onion and cook for 5-10 minutes until softened and translucent. Add the apples and cook for another 5-10 minutes. Remove the bacon / onion / apple mixture to a large bowl.
  5. In the same skillet over medium-high heat, brown the ground beef. (Note: If the beef has yielded a lot of fat and is not grass-fed, you may want to drain it before adding the spices and herbs). Add all spices and herbs: rosemary, thyme, fennel seeds, sage, pepper, cinnamon, salt and nutmeg. Pour the ground beef into the same large bowl. Stir to combine.
  6. When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the beef.
  7. Use a spoon to fill the squash boats with the beef mixture.
  8. Return the squash to the oven and bake another 15 minutes at 375ºF (185ºC) until everything is heated through.

Recipe adapted from Karen Reed of Positive Health Wellness

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Breakfast Simplified: Granola

Posted by: Kevin Martin on Comments Off on Breakfast Simplified: Granola

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Chocolate & Orange Granola (Grain Free)

Dry Ingredients:

  • 1 cup sliced almonds
  • 1 cup shredded coconut
  • 1 cup flaked coconut
  • ½ cup almond meal or flour
  • ¼ cup chia seeds
  • ¼ cup pumpkin seed or sunflower seeds or both
  • ½ cup unsweetened whey protein or egg white protein powder
  • ½ – ¾ cup coconut sugar (or to desired level of sweetness)
  • ¼ cup cocoa powder
  • 2 tablespoon dry orange zest
  • 1 tablespoon cinnamon

Wet Ingredients:

  • 1 large egg white
  • ¼ cup ghee or coconut oil (melted)
  • 1 oz water

Procedure:

  • Mix the dry ingredients in a bowl
  • Mix the wet ingredients in a bowl and whip
  • Add dry to wet and mix well
  • Place on a lined cookie sheet pan
  • Bake in a 300 degree oven for 20-30 minutes, half-way through, mix and turn the ingredients over.
  • Cool completely at room temperature, store in air tight containers
  • Serve with nut milk, milk or yogurt
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Clean Dessert Alert: Macaroons Bars!

Posted by: Kevin Martin on Comments Off on Clean Dessert Alert: Macaroons Bars!

1 cup shredded unsweetened coconut

½ cup almond butter

⅓ cup raw cacao powder

2 tablespoons coconut oil, melted

2 tablespoons raw honey

1 teaspoon vanilla extract

pinch of salt

¼ cup chocolate chips (We like Enjoy Life brand.)

Instructions

  1. mix all ingredients in a bowl until well combined
  2. using a 1½ tbsp cookie scoop, scoop the mixture onto a baking sheet lined with parchment paper
  3. bake at 350°F for approximately 10 minutes or until the bottom and edges of each macaroon start to turn darker in color
  4. place baking sheet over a wire rack and let macaroons cool
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Paleo Pot de Creme

Posted by: Kevin Martin on Leave a Comment

Valentine’s may be over, but our craving for chocolate is not! This rich, deep dark chocolate recipe satisfies that craving every time.

4 large eggs

1/2 cup honey

1 1/2 teaspoons vanilla extract

1 teaspoon cinnamon

6 ounces unsweetened chocolate, finely chopped

1 1/3 cups unsweetened coconut milk

Sea salt

————————————————————————————-

  1. Place the eggs, honey, vanilla and cinnamon extracts in a blender (or in a bowl and use an immersion blender), blend until smooth.
  2. Add chopped chocolate
  3. Heat the coconut milk in a small saucepan over medium-high heat, until it starts to simmer. (Take care not to let it boil.)
  4. With the blender running on low speed, pour the hot coconut milk over the ingredients and blend until the mixture is smooth and completely incorporated (or whisk briskly while pouring warm milk over chocolate mixture, to keep eggs from cooking)
  5. Pour the chocolate mixture into six (6-ounce) ramekins (you can also use custard cups or any other similarly sized dishes).
  6. Cook at 300 degrees for 10 min, then refrigerate for at least 5 hours.
  7. Sprinkle sea salt on top

Options: Top the pots de crème with coconut whipped cream, fresh raspberries, mint leaves, etc

 

 

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Grain Free Wrap & Tuna Recipe

Posted by: Wendy Roche on Leave a Comment

Missing your wraps?

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These 3 simple ingredients make a healthy and tasty wrap – coconut meat, coconut water, and coconut oil.
These raw, organic, grain free, coconut wraps can be found at health food stores and online at SunFood.com.

Here’s a great recipe to fill your new favorite wrap!

Tuna Wrap:
2 cans tuna in oil
1 – 10 oz. bag multi-colored shredded carrots
1 bunch roasted broccoli (or Brussel sprouts – pictured)
1/4 red onion, sliced thinly
Red bell pepper pesto
Salt and pepper to taste
Stir it up and put it in your coconut wrap!

Bell Pepper pesto can be store bought or you can make your own. Here’s a tasty and easy recipe:
1 jar roasted bell peppers (we like Trader Joe’s)
2 garlic cloves
2 Tb walnuts
Olive oil
1/2 cup fresh basil
Salt and pepper to taste
Place all ingredients in food processor, adding enough olive oil while it’s blending to reach desired consistency

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Caribbean Callaloo Stew (grain free)

Posted by: Wendy Roche on Leave a Comment

Cal stew

• 2 Tb coconut oil
• 1 onion, chopped
• 2 garlic cloves, chopped
• 1 pound spinach
• 1/2 teaspoon ground black pepper
• 1/4 tsp nutmeg
• 1/4 tsp fennel
• 1/4 tsp coriander
• 1 1/2 cup okra
• 6 cups chicken stock
• 1/2 pound crabmeat
• 1 can unsweetened coconut milk

Directions
1 Sauté onion and garlic in large stock pot. Add spices, followed by chicken stock, okra, and spinach. Cover, and bring to a boil. Reduce to a simmer and add crabmeat and coconut milk.
2 Salt and pepper to taste

Variations: add shredded chicken, shrimp, or other protein of your choice

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