Latest Health News in Crofton - Nutritional Healing Center

Chicken Adobo Meal Prep

5/15/2019

INGREDIENTS

8 chicken legs about 2 pounds
5 cloves garlic minced and divided
1 cup Coconut Aminos
2 tbs olive oil divided
1 1/2 cup Water
1 tbsp peppercorns
3 bay leaves
1 tbsp white wine vinegar

For Serving

4 cups riced cauliflower cooked
4 cups green beans steamed

INSTRUCTIONS

Add chicken, half of the minced garlic, and the coconut aminos to a container, and let marinate for 1 hour, or up to overnight.
In a skillet, add 1 tablespoon olive oil, and then remove chicken from marinade and brown chicken on all sides on medium high heat for 7-10 minutes.
Remove browned chicken from pan. Add remaining 1 tablespoon olive oil, and remaining half of the minced garlic, and saute garlic for 2-3 minutes to begin to brown.
Add the chicken back into the pan with the garlic, and pour on the remaining marinade. Add water, whole peppercorns, and bay leaves, and bring to a simmer. Reduce heat, and add a lid, and continue simmering the chicken for 20 minutes until the chicken is cooked through.
Serve with cauliflower rice and green beans for a Whole30 version of a classic Filipino meal.

Recipe and photo from Meal Prep On Fleek

20 Minute Paleo Thai Almond Butter Turkey Meatballs

5/13/2019

INGREDIENTS

1 pound ground turkey breast
Garlic Powder to taste
onion powder to taste
Ground Ginger to taste
3/4 cup coconut milk full fat
1/2 cup Almond Butter
2 tbsp red curry paste
1 tbsp coconut vinegar
1 tbsp Coconut Aminos
1/8th tsp liquid stevia (or 1 tbs coconut sugar)
squeeze fresh lime juice

INSTRUCTIONS

Preheat oven to 425 degrees F
Mix together all Thai Almond Butter sauce ingredients
Place 1/4 cup sauce in the bottom of a cast iron skillet
Mix together all ingredients for meatballs and roll into desired size meatballs (do not overmix or the meatballs will become dense)
Place meatballs into cast iron skillet
Top with remaining sauce
Bake for ~12 minutes or until meatballs just cooked through
Serve over cauliflower rice with shredded carrots, chopped almonds and cilantro

Recipe and Photo from Meal Prep on Fleek

Baked Shrimp Salmon

5/8/2019

Ingredients

2 lbs fresh salmon fillets
1 lb large shrimp, uncooked
3 Tbsp oil (olive or canola)
1/2 lb asparagus
1 large lemon, sliced
1 stick unsalted butter, sliced

Seasoning-

1 ½ tsp ground paprika
2 tsp table salt
½ tsp ground black pepper
2 tsp garlic powder

Instructions

Devein shrimp and remove the tail, if desired. Trim ends of asparagus.
Preheat oven to 425°F.
Combine all ingredients for the seasoning.
Cut salmon into four or five equal parts.
Arrange salmon and asparagus on a large baking sheet. Season salmon and asparagus (there will be leftover seasoning). Add lemon and butter slices to salmon and on the asparagus. Drizzle with oil. Bake 5 minutes.
Meanwhile, season shrimp and toss to coat.
Add shrimp to baking sheet, spread out evenly. Add leftover butter and lemon over shrimp. Return to oven. Bake another 7-9 minutes, until shrimp and salmon are fully cooked.
Pour the butter juices over the salmon, shrimp and asparagus.
Serve immediately.

Recipe and Photo from Valentina's Corner

Apple and Sweet Potato Chicken Sheet Pan Dinner

5/7/2019

INGREDIENTS

1 large sweet potato, cut into ¾ inch pieces (about 3 cups)
2 cored apples, cut into ¾ inch pieces (I used Gala)
1 medium red onion, peeled and cut into ¾ inch pieces
2 tablespoons coconut oil
1 teaspoon salt
1 teaspoon chili powder
½ teaspoon fresh or dry thyme
½ teaspoon allspice
1 pound chicken thighs

INSTRUCTIONS

Preheat the oven to 375 degrees F.
Mix the spices together in a small bowl.
Coat the potato, apple, and onion in coconut oil.
Sprinkle half of the seasoning mixture onto the vegetables and mix to coat.
Spread the vegetables and apple mixture into a single layer on a lined 13x18 inch sheet pan.
Season both sides of the chicken with the other half of the seasoning mix.
Place the chicken on top of the vegetables.
Roast in the oven for 25-30 minutes until sweet potatoes are tender and chicken is cooked through.
Serve immediately.

Recipe and Photo from The Organic Dietitian

Easy VeGan Strawberry Cheesecake

4/24/2019

Ingredients
Filling

1 1/2 cup raw cashews
1/2 cup full fat coconut milk Use the solid "cream" part of the coconut milk that has surfaced to the top. Do not use the liquid. Make sure it's room temp.
1/2 cup maple syrup Room temp.
2 tablespoons coconut milk Room temp.
1/4 cup coconut oil melted
2 teaspoons vanilla extract
1/4 teaspoon sea salt

Crust

1 cup raw pecans
1/2 cup medjool dates

Strawberry Topping

1/4 cup strawberry preserves

Instructions
Crust

In a food processor, combine the ingredients for the crust until the dough sticks together and is mostly smooth. Don't over blend it! The crust is better when it is slightly coarse in texture.
Line an 8" by 8" baking dish with parchment paper. Press the crust dough into the baking dish then set aside.

Filling

Begin by soaking the cashews in boiling water for about 1 hour until they are soft. Once the cashews are soft, drain the water.
In a food processor, blend the cashews until they become a pulp.
Heat the maple syrup and coconut oil on the stove to room temperature. Then slowly incorporate the warm maple syrup and melted coconut oil into the cashews while blending. Puree this mixture until completely smooth!
Heat both coconut milks to room temperature (If they were refrigerated). Then combine with the cashew mixture.
Add the vanilla and salt to the filling and finish blending until 100% smooth. Then pour the filling over the crust.

Topping

In a blender or food processor, puree the strawberry preserves until they become a bright red liquid.
To make the swirls, pour four diagonal lines of strawberry liquid across the cheesecake. Then take a toothpick and drag it vertically across the top of the cheesecake. As you do this, it will drag the strawberry preserves into a retro pattern.
Freeze the cheesecake until it is solid. It will still be soft enough to eat, so you don't have to worry about over freezing it. Freezing times vary depending on the type of freezer, but I recommend freezing it for 3-5 hours.

Recipe and Photo from Paleo Gluten Free Eats

Paleo Sweet POTATO Tortillas

4/24/2019

Ingredients

1 1/2 cup mashed sweet potato
1/4 cup + 2 tablespoons tapioca flour
2 tablespoons + 2 teaspoons coconut flour
1/4 teaspoon salt
*optional spices to add: cinnamon, onion powder, garlic powder, paprika, cayenne

Instructions

Combine the mashed sweet potato, tapioca flour, coconut flour, salt, and any additional spices if desired. Mix well until a thick dough forms
Scoop out 1/4 cup of the sweet potato dough and roll into a ball, then place on parchment paper (grease paper lightly for best results) and flatten until very thin, with uniform thickness throughout
Heat a pan over medium heat (spray lightly with oil if pan is not non-stick). Once the pan is hot, carefully peel off the tortilla dough from the parchment paper and place into the pan. If the tortilla has any holes, quickly cover with a thin piece of extra dough over top and flatten slightly (being careful not to burn your fingers)
Heat roughly 2-3 minutes, until the tortilla starts to ‘bubble’ slightly, flip and cook an additional 2-3 minutes
Serve immediately or cool and store in the refrigerator or freezer for later use

Recipe and Photo from Physical Kitchness

Sweet Potato Curry with Cilantro Lime Cauliflower Rice

4/24/2019

Cauliflower Rice Ingredients:

1/2 head medium cauliflower, grated into rice
2 green onions, sliced
Juice of 1/2 lime
1/2 tablespoon coconut oil or ghee
1/4 cup cilantro, chopped
Himalayan salt to taste

Curry Ingredients:

2 medium sweet potatoes, cubed
1 medium zucchini, sliced
2 medium carrots, grated or chopped
1/2 head purple cabbage, sliced thinly
2 cups full-fat canned coconut milk (BPA-free)
1 cup bone broth or filtered water

1 tablespoon coconut oil or grass-fed ghee
1 teaspoon Himalayan salt
1 tablespoon curry powder
1 tablespoon ground ginger
1 tablespoon ground turmeric
1/4 cup fresh basil, chopped, to garnish
1/4 cup fresh cilantro, chopped, to garnish

Instructions:

Prepare sweet potato curry: In a large pot on medium heat, add oil or ghee. When heated, add sweet potato and carrots and saute until tender. (8-10 minutes)
Add ginger, turmeric, curry powder, and salt. When sweet potatoes and carrots are tender, add zucchini and cabbage.
Add bone broth and coconut milk and reduce heat to low. While curry simmers, prepare cauliflower rice.
In a separate pan, heat oil or ghee. Add riced cauliflower and saute for 2-3 minutes, or until tender. Remove from heat and add green onion, lime juice, and cilantro. Toss until well combined.
Serve sweet potato curry in bowls with cauliflower rice, garnishing with basil and cilantro.

Recipe from BareNutrition and Photo from Bulletproof

Red Cabbage Steaks

4/2/2019

INGREDIENTS

1 medium/large red cabbage
1 Tbsp olive oil
1 Tbsp garlic, chopped
1 tsp sea salt
1 tsp black pepper
1 cup balsamic vinegar

INSTRUCTIONS

Preheat oven to 425.
Slice the cabbage steaks ½ inch thick starting from the top all the way through the bottom (leave the core in).
Lay the ‘steaks’ on a baking sheet and sprinkle with olive oil, garlic, salt and pepper.
Bake at for 20-25 minutes
While the steaks are cooking heat the balsamic in a sauce pan over medium-high heat. Lightly simmer until mixture has reduced by half.
Start with drizzling a ¼ cup of balsamic reduction on the steaks and top with more if desired

Recipe from Jessi's Kitchen

Skillet Taco Cauliflower Rice

3/21/2019

INGREDIENTS:

1 lb 93% lean ground turkey
1 1/4 tsp kosher salt
1 tsp garlic powder
1 tsp cumin
1 tsp chili powder
1 tsp paprika
1/2 tsp dried oregano
1/2 small onion, minced
2 tbsp bell pepper, minced
3/4 cup water
4 oz canned tomato sauce (1/2 can)
4 cups uncooked riced cauliflower

For the toppings:

4 ounces avocado (1 small)
chopped cilantro
1 cup chopped lettuce
1/4 cup jarred salsa
lime wedges

DIRECTIONS:

Over high heat, brown the turkey in a large skillet breaking it into smaller pieces as it cooks, about 5 minutes.
When no longer pink add 1 teaspoon salt and the dry seasoning and mix well.
Add the onion, pepper, water and tomato sauce and cover.
Simmer on low for about 15 minutes.
Remove the cover and add the cauliflower, add 1/4 teaspoon salt and cook until tender, about 8 minutes.
Transfer to a plate and serve with avocado, lettuce, salsa and lime.

Recipe and Photo from Skinnytaste

Chicken and Avocado Soup

3/21/2019

Ingredients:

2 tsp olive oil
1-1/2 cups scallions, chopped fine
2 cloves garlic, minced
1 medium tomato, diced
5 cups reduced sodium chicken broth
2 cups shredded chicken breast (12 oz)
8 ounces (from 2 small) ripe hass avocados, diced
1/3 cup chopped cilantro
4 lime wedges
kosher salt and fresh pepper, to taste
1/8 teaspoon cumin
pinch chipotle chile powder (optional)

DIRECTIONS:

Heat a large pot over medium heat.
Add the oil, 1 cup of scallions and garlic. Sauté about 2 to 3 minutes until soft then add the tomatoes and sauté another minute, until soft.
Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15 minutes.
In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge.

Recipe and Photo from: Skinnytaste

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