Latest Health News in Crofton - Nutritional Healing Center

Turkey & Sweet Potato Breakfast Hash

7/3/2019

INGREDIENTS

1 tbsp coconut oil or avocado oil
1 lb ground turkey
1 medium sweet potato, diced
1.5 cups brussels sprouts, halved
1 pink lady apple, diced
2 cups kale, chopped
2 tsp rosemary
2 tsp sage
1 tsp sea salt

INSTRUCTIONS

Using a large cast iron skillet, or a pan, cook the ground turkey on medium heat until cooked through, lightly seasoning with some of the seasonings (reserve the majority for later). Set aside, reserving some of the fat in the pan.
Add in the coconut/avocado oil and saute the sweet potato for 5 minutes, before adding in the brussels sprouts. Saute for another 15 minutes until the veggies have softened and crisped to liking.
Add in the diced apple and kale and saute for another 4-5 minutes or until slightly softened.
Reincorporate the ground turkey, and add the remainder of the seasonings. Stir until fully combined, and season further to taste.
Serve warm and enjoy!

Recipe and Photo from Unbound Wellness

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

One-Pan Sweet Potato Broccoli Chicken Bake

5/3/2019

INGREDIENTS

1 lb. boneless, skinless chicken breast or thighs, cubed
3–4 cups broccoli florets
1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
2/3 cup red onion, chopped
2 cloves garlic, minced
1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
3 Tbsp. chopped walnuts or nuts of choice*
1/3 cup olive oil or avocado oil
1 ½ tsp. Italian seasoning, dried
1/2 tsp. sea salt
¼ tsp. pepper

INSTRUCTIONS

Preheat oven to 375 °F.
Line a baking sheet with parchment.
On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil, add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and bake for 12 minutes.
After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for another 8 minutes. Then again remove from oven, toss once more and place back in oven without foil this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are soft.

Recipe and Photo from The Real Food Dietitians

Easy Healthy Cashew Chicken Sheet Pan Dinner

5/3/2019

Ingredients

4 cups Cauliflower, cut into florets
2 large Fresh Tomatoes, quartered (like Hot House tomatoes)
1 medium Red Onion, roughly chopped
2 tablespoons Coconut Oil, melted
1 tablespoon Yellow Curry Powder, plus 1/2 teaspoon, divided
Sea Salt and Freshly Ground Black Pepper
2/3 cup Roasted Cashews, (salted)
1 pound Boneless Skinless Chicken Breast, (4 small breasts)
1 large Egg White
2 cups Cucumber, thinly sliced and halved
Chopped Fresh Mint, for garnish
Minced Fresh Cilantro, for garnish

Directions

Preheat your oven to 425°F.
Place the cauliflower florets, quartered tomatoes and chopped red onion into a large bowl. Toss with the coconut oil and sprinkle with 1 1/2 tsp of the curry powder, reserving the rest for later, until well combined and the curry powder is evenly dispersed. Place on a large, rimmed baking sheet in one layer and sprinkle generously with salt and pepper.
Add the remaining curry powder, the cashews and a pinch of salt and pepper into a SMALL food processor (mine is 3 cups) and pulse until broken down, but leaving some cashews a little chunky for texture.
Dry the chicken breasts off and place the egg white into a shallow, sided plate. Additionally, place the cashews into a shallow, sided plate. Dredge a chicken in the egg white, gently shaking off any excess, and then press into the cashews. Flip and press the other side into the cashews, lightly pressing to adhere cashews both sides of the chicken.
Place the chicken breast onto a small cooling rack (one that fits on your sheet pan, and preferably one with legs so it sits over the veggies. This allows both sides of the chicken to cook and get crispy.) Repeat with the remaining breasts.
Place the cooling rack on top of the sheet pan, over top of the veggies, and bake until the chicken reaches an internal temperature of 165°F, which takes about 14-15 minutes.
Once cooked, toss the fresh cucumbers onto the pan, and garnish with mint and cilantro.
DEVOUR.

Recipe and Photo from Food Faith Fitness

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

Spiced Paleo Sweet POtato Cookies

4/24/2019

INGREDIENTS

1 c. mashed sweet potato
1/4 c. coconut oil, melted and cooled slightly
1/3 c. honey (local is best)
3 organic or farm-fresh eggs
1/2 t. sea salt
1/4 t. ground nutmeg
1/2 t. ground ginger
1/8 t. ground cloves
1 t. ground cinnamon
1 t. baking soda
1/2 c. coconut flour (I like to make my own)

INSTRUCTIONS

Preheat oven to 350.
Place all ingredients in a blender, with dry ingredients on top, and puree until smooth.
Scoop rounded spoonfuls of dough onto a parchment-lined cookie sheet.
Bake for 25 minutes, or until cookies are golden-browned on top and spring back slightly when you touch them.
Devour.

Recipe and Photo from Raias Recipes

Twice Baked Sweet Potato Puffs

4/24/2019

Ingredients

3 pounds sweet potatoes washed and peeled
1/3 cup salted butter or ghee softened
2 tablespoons cashew milk or any milk you prefer
2 large eggs
3 tablespoons salted butter melted (for drizzling)
Additional salt to taste
Fresh parsley for garnishing

Instructions

Boil water in a large saucepan over medium heat.
Cut the potatoes into chunks and place the chunks in the boiling water. Allow the potatoes to boil for 15-20 minutes* or until the chunks are soft.
Drain off the water.
Add the butter and milk to the drained potatoes.
Use a hand mixer to beat the potatoes until the butter is completely melted and the potatoes are smooth.
Add the eggs and beat for an additional 1-2 minutes until the egg is completely mixed in.
Take a large disposable decorating bag and snip the tip off.
Place Wilton 1M tip inside the bag and push it into the cut off tip.
Fill the decorating bag with the sweet potato mixture.
Spray a baking sheet with coconut cooking spray.
Take the decorating bag, hold it perpendicular to the baking sheet and pipe a swirling mound of sweet potatoes. Continue until you've used all of the sweet potato mixture.
Drizzle the melted butter over the sweet potato swirls.
Bake at 425 degrees for 15 minutes.
Keep the oven rack in the same position. Turn the oven to high broil and broil for 2-3 minutes. Be sure to watch the sweet potato swirls carefully and take them out when they just barely brown on the edges.
Snip fresh parsley over the sweet potatoes if you desire. Add additional salt also if you'd like.

Recipe and Photo from Tastes of Flizzy T

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

Paleo Cabbage Roll in a Bowl

4/2/2019

INGREDIENTS

2 pounds grass-fed ground beef
1 teaspoon garlic powder
1 teaspoon salt
1 large onion, diced
1 15 oz can tomato sauce
1 14.5 oz can diced tomatoes
1/4 cup coconut aminos
1 teaspoon paprika
1 teaspoon oregano
1 large head of cabbage, core removed and chopped (about 16 cups chopped)

INSTRUCTIONS

Place the beef, garlic powder and salt in the instant pot and hit the "sauté" button. Cook until beef is browned, breaking the beef up and stirring as needed. This should take about 6 minutes.
Add in the onion, tomato sauce, diced tomatoes, coconut aminos, paprika, and oregano. Stir together, place the lid on, close the valve, hit the "manual" button and reduce the time to 10 minutes.
Once that is done, hit "cancel" quick release the pressure and remove the lid.
Add in the chopped cabbage, stirring it in so it all fits. Make sure it doesn't go over the max fill line. Place the lid back on, close the valve, hit the "manual" button, and reduce the time to 4 minutes.
Hit "cancel", quick release the pressure and stir it again.

STOVE-TOP INSTRUCTIONS

In a large stock pot, add the beef, garlic powder, and salt. Cook over medium heat until browned. Add in the onion, tomato sauce, tomatoes, coconut aminos, paprika, and oregano. Cover and cook until onion is tender, about 10 minutes. Add in the cabbage, stir, cover and cook until cabbage is tender and cooked down- about 10 minutes.

Recipe and photo from Real Food With Jessica

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Email: info@nutritionalhealingcenterllc.com
Address: 2135 Defense Hwy, Suite 1 Crofton, Maryland 21114

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