Recipes

RED SWEET POTATO CURRY

This red sweet potato curry makes an amazing comfort dish for dinner. It’s especially great for postpartum recovery and breastfeeding.  If you need a good way to  add complex carbs into your diet, try this recipe!

Ingredients:

• 2 tsp. coconut oil
• 1 white onion, diced
• 2 cloves garlic, minced
• 4 tbsp. Thai red curry paste
• 2 sweet potatoes, peeled and diced
• 14oz. (400g) can chopped tomatoes
• 1 cup (240ml) bone broth or vegetable stock
• ¼ cup (65g) smooth natural peanut butter
• ½ cup (120ml) canned coconut milk, light
• juice of 1 lime
• 3 cups (480g) cooked brown rice
• ¼ cup (30g) peanuts, chopped
• handful cilantro, chopped

Instructions:

Heat the coconut oil over medium heat in large pan. Add the onion and cook for around 5 minutes until soft.

Next add the garlic and red curry paste and stir well. Add the sweet potatoes, chopped tomatoes, bone (or vegetable) broth, and season with salt and pepper. Bring to a boil, then reduce the heat to medium-low and simmer for 30 to 35 minutes until the sweet potatoes are tender.

In a small bowl, whisk together the peanut butter and coconut milk. Pour into the pan and stir well to combine.

Remove from the heat, squeeze in lime juice, mix well and serve with the cooked rice. Garnish with the chopped peanuts and cilantro.

red sweet potato curry    red sweet potato curry

Recipes

SPICY CAULIFLOWER & CHICKPEA RICE BOWL

This makes a delicious light dinner for 2 thats packed with nutrition. You can double this recipe and save leftovers for lunches during the week too.

If you need more protein, top these bowls with grilled chicken or crispy tofu!

Ingredients:

• 1 medium cauliflower, broken into florets
• 14 oz. (400g) can chickpeas, drained
• 1 tbsp. olive oil
• 3 cups cooked brown rice

For the sauce:
• 2 tbsp. sriracha
• 2 tbsp. tamari
• 1/2 tbsp. maple syrup
• 2 tsp. apple cider vinegar
• 2 tsp. fresh ginger, minced
• 2 cloves garlic, minced
• 1 tsp. sesame oil
• 2 green onions, chopped
• ¼ cup (30g) peanuts, chopped

 

Instructions:

Preheat oven to 450°F (230°C) and prepare a baking dish or tray.

Break the cauliflower into bite-size florets and place them on the tray along with drained chickpeas. Drizzle with olive oil and season to taste with sea salt and pepper—bake in the oven for 20 minutes.

In the meantime, prepare the sauce by mixing all the sauce ingredients in a small bowl.

Once cauliflower and chickpeas are roasted, remove from oven and mix with the earlier prepared sauce.

Increase the oven temperature to broil, return the tray into the oven and cook for about another 5 minutes.

Remove from the oven divide between bowls and serve with a portion of rice.
   

Recipes

Hearty Beef and Veggie Chili

This chili is an all-time favorite at our house for two reasons: It’s incredibly easy to make and it’s delicious.

Oh, and it contains a huge helping of veggies in it, which makes my little nutrient-density-loving heart happy.

My kids love it topped with cheese and I love it served over brown rice or a sweet potato. We even eat it with Frito-style chips sometimes. It is also something that is super easy to freeze and thaw, so I almost always make a double or triple batch of it. This let’s us have a super fast meal on a weeknight if needed, that’s still super healthy.

Ingredients

  • 1 lb of high quality ground beef or bison
  • 1 can of diced tomatoes (no salt added)
  • 1 can of black beans
  • 1 can of garbanzo beans
  • 2 cans of pinto beans
  • 1 8oz can of diced green chilis (optional)
  • 16 oz of diced root veggies of your choice (for this, I love using the Healthy 8 veggie blend from Trader Joe’s. Here’s a copycat recipe in case you don’t have TJ nearby or need ideas)
  • 1/2 medium onion, diced
  • 1 TBSP olive oil
  • 2 TBSP chili seasoning
  • 16 oz organic beef bone broth

Instructions

Open all of the cans of beans, chilis, and tomatoes. Drain the water from the beans, but do NOT drain the tomatoes or chili.

In a large pot, heat the olive oil over medium heat and brown the ground meat, until it is cooked through. Add in the diced onion and stir occasionally until the onion softens and releases its water. Then add in the chili seasoning and stir until everything is evenly coated.

Add in the 16oz of chopped root veggies. Cover and cook until the veggies are softening (but not cooked through). If the veggies or meat is sticking to the bottom of the pan, you can add a few oz of the beef stock in this step to prevent that.

Once the veggies have begun to soften, add in the diced chilis if you are using them. Mix thoroughly. Next, add in the diced tomatoes and all of the beans. Stir the mixture to evenly distribute.

Finally add in the remaining bone broth and bring the chili to a simmer. You can simmer in as little as 10 minutes, or wait up to two hours to serve if you keep it over very low heat. You can also add the chili to a crock pot at this point and cook on low heat for up to 6 hours.

If you made a double batch, separate half of the chili out to freeze once is it cooked. Wait until it is cooled to room temperature before placing in a freezer bag and freeze it flat for easiest storage and thawing.

Recipes

Egg Roll in a Bowl

In January, I participated in a nutrition challenge through my gym which was centered around the paleo diet. One of the best things about this challenge was picking up some new recipes that have since become staples in our house.

We absolutely love this “Egg Roll in a Bowl” recipe. It takes about 10 minutes to prepare from pulling the ingredients out of the fridge untill it is ready to eat. I love serving it over black rice (which you would leave out if you were eating strictly paleo). The best part of this recipe is that it is absolutely loaded with veggies, including the nutritional powerhouse cabbage.

We make this using extra firm organic tofu, but you can also make it using ground pork or turkey if you want to use meat. (I would recommend using meat over non-organic tofu to maintain the overall healthiness of the meal.)

Ingredients

  • 1 TBSP sesame seed oil
  • 2 TBSP avocado oil
  • 1 TBSP grated ginger (or 1/2 TBSP powdered ginger)
  • 3 TBSP rice vinegar
  • 3 TBSP coconut aminos (or substitute low-sodium soy sauce)
  • 1 TBSP fish sauce (optional)
  • 1 package of extra firm organic tofu (12-16 oz – if using a meat, 1 lb of ground pork or turkey)
  • 2 packages of shredded cabbage (a tri-color coleslaw blend with carrots added is what we like the best)
  • 2 cups of sprouts (optional)
  • 3-5 green onions, chopped
  • 1-2 TBSP sesame seeds

Instructions

Remove the tofu from the packaging. Using a kitchen towel (or paper towels), dewater the tofu by wrapping it in the towel and gently squeezing the block to remove the excess moisture. Slice the block into strips.

Heat the sesame seed oil and avocado oil in a skillet over medium high heat. Add the ginger to the oil and let it brown for about 30 seconds. Add the tofu and sauté for 1-2 minutes so that it browns slightly. The tofu strips may break during this, which is ok. (If you are using a ground meat, brown the meat until it is cooked through)

Add both packages of cabbage to the skillet. Add the rice vinegar, coconut aminos, and fish sauce. Cover the skillet and simmer for 3-5 minutes. (If you are using the sprouts, add them to the skillet after 3 minutes and recover.) While the cabbage is simmering, you can chop the green onions.

Remove the lid and turn over the veggies in the skillet so that the veggies on the top can absorb some of the sauce. Reduce the heat to low, recover and simmer for another 3-5 minutes.

Garnish with the green onions and sesame seeds. This can be served alone or over your favorite whole grain. Enjoy!

 

Recipes

Bison Burgers

It’s finally getting warmer outside and so we are firing up the grill as often as we can. I love grilling for so many reasons, but mostly because we get to enjoy the sunshine and the weather while keeping the kitchen clean and the house cool. While there are tons of things you can cook outside, I thought I would share my recipe for the classic item: burgers!

In order to make these a healthy meal, make sure you select the best quality meat that you can. 100% grass fed and finished ground beef is nutritionally superior to factory farmed meat. It had a higher ratio of good fat and minerals and tastes amazing as well. You can also select ground bison as your meat for another healthy option.

In addition to using a great meat, this recipe also uses ground flax seed as the binder to keep these burgers together. Flax seed is an excellent source of fiber and contains the Omega 3 fats that are often lacking in our diets. I hope you enjoy these as much as our family does!

Ingredients

  • 1 lb of high quality ground beef or bison
  • 1 egg
  • 1/4 cup ground flax meal
  • 1 TBSP dried onion

Instructions

Make sure the meat is completely thawed prior to beginning. In a large bowl, whisk the egg until it is well blended. Add the ground meat and mix together. Add in the ground flax and continue to mix until it is evenly distributed throughout the meat. Blend in the dried onion.

Separate the mixture into quarters. Roll 1/4 of the mixture into a ball, making sure that it is well pressed together. You can then either flatten the ball into a patty shape on wax paper, or use a patty shaper to create your burger patty. Continue this process for the rest of the meat.

Grill over medium heat for 3-5 minutes on one side, then flip and grill on the other side until you have reached the desired doneness.

These are great when served with grilled portobello mushrooms and a fun salad! Here’s a fun video of me making this recipe – full of bloopers and ametureness for your enjoyment.