🍴👩🏾🍳 This is a simple and delicious way to prepare any delicate white fish: haddock, pollock, snapper, or cod.
🥗 Pair with a salad and sweet potatoes for a complete meal.
✅ If possible, purchase wild-caught fish at the fish counter. Ask the fishmonger which is the freshest. :)
(Serves 4 people)
Preheat your oven to 400 degrees. Place the fish fillet(s) on individual pieces of parchment paper (large enough to envelop them).
Sprinkle the fish with salt and pepper and drizzle the lemon and olive oil over the top of it. Place the garlic and herbs on top of the fish.
In a small bowl, create an egg wash by beating together the egg with 1 tbsp water. Brush the egg wash around the edges of the parchment paper and fold the paper up and around each fillet to create separate packets, sealing together at the egg-washed edges.
Place packets on a sheet pan(s) and roast for 12-15 minutes, until the fish is cooked through. Serve hot in the parchment paper. So light, healthy, AND delicious!
👩🏾🍳 🍲 This is a completely different take on chicken noodle soup – it’s rich, creamy, and exotic. Oh, la la!
💡 TIP 1: Pick up some spiralized veggie noodles at the grocery store to cut down on prep time. This soup is especially good with sweeter vegetables like yellow squash or sweet potato.
✅ TIP 2: Make sure you SHAKE the can of coconut milk for a minute before opening to help incorporate the coconut “meat” into the liquid.
(makes 4 servings)
1 tbsp coconut oil
2 cloves garlic, minced
1 tablespoon fresh minced ginger
2 stalks lemongrass, tender white inner bulb only, finely minced
1 small yellow onion, minced
2 stalks celery, chopped
2 medium carrots, chopped
1 tsp turmeric
¼ tsp cayenne pepper
½ tsp sea salt, plus more to taste
1 (15-ounce) (425 gram) can full-fat coconut milk, well-shaken
4 cups (950 ml) low sodium chicken or vegetable broth
1 lb (455 gram) boneless, skinless chicken breasts
3-4 cups (300 to 600 grams) of spiralized vegetable noodles
2-3 tbsp lime juice
Dash of hot sauce
Melt the coconut milk in a large pot over medium-high heat. When it’s hot, add the garlic, ginger, lemongrass, onion, celery, and carrots, and sauté for 5-7 minutes, until the onion softens and begins to caramelize. Stir in the turmeric, pepper, and salt, mixing well to combine, and then pour in the coconut milk, broth, and chicken breast. Cover and bring to a boil. Once boiling, remove cover, reduce heat, and simmer for about 30 minutes. Remove the chicken breasts with a slotted spoon and place on a cutting board. Add the spiralized vegetable noodles to the pot to simmer. Using two forks, shred the chicken. Return the chicken to the pot and continue to simmer until the noodles are tender. Add the lime juice and hot sauce, and taste. Adjust seasonings, adding salt, pepper, or more hot sauce as needed. Serve and enjoy!
🥒🤩This surprisingly zesty recipe is a southern classic. It pairs well with barbecue and also makes a great burger topper!
✅If possible, use Vidalia onions (or another sweet variety) in this salad.
(Makes 4 servings)
Peel the cucumber and thinly slice it, placing it in a serving bowl. Slice the onion as thin as you can and add it to the cucumbers. In a small bowl, whisk together the vinegar and honey. Drizzle it over the cucumber mixture. Add the dill, salt, and pepper to the salad and toss to combine. Let the salad sit for 15-20 minutes and taste. Adjust any seasonings and stir. Serve and enjoy!
🍌🍉Sometimes you just want a sweet, cool, and refreshing treat. I’ve got a healthy one for you today.
It contains NO added sugars and will appeal to kids and grown-ups alike!
⭐The trick to freezing this so it doesn’t contain any ice crystals is to get as much air as possible out of the container!
Try using a 500 ml (about 2 cups) container. Or, freeze smaller amounts in an ice cube tray – and cover it securely with freezer-proof wrap.
Place all the ingredients in a high-speed blender or food processor and pulse until smooth. Scrape into a container and cover. Freeze for at least 2-3 hours and serve!
🥗 😋 This classic chicken salad recipe is a classic for a reason … it’s DELICIOUS.
🍏This version includes shredded chicken to make it a full meal. You also can use shredded turkey breast.
👉Try this for lunch this week!
(Makes 2 lunch-sized servings)
⅓ cup (35 grams) walnut halves
⅓ cup (50 grams) plain Greek yogurt
2 tbsp light or vegan mayonnaise
2 tsp Dijon mustard
1 tsp honey
¼ tsp salt
¼ tsp ground pepper
4 oz. (115 grams) shredded cooked chicken
1 tart apple, such as Granny Smith, chopped
1 cup seedless red grapes, halved
6-8 large leaves lettuce
Preheat the oven to 350ºF/175ºC.
Spread the nuts on a baking sheet and toast in the oven for 5-8 minutes, until they are lightly toasted. Cool and then crumble the nuts into smaller pieces. In a medium bowl, combine the Greek yogurt, mayonnaise, mustard, honey, salt, and pepper. Toss in the chicken, apple chunks, and grapes and make sure they are well coated with the dressing. Line two plates with 3-4 lettuce leaves each. Divide the salad mixture among the plates. Enjoy!
Coat a large baking dish with 1 tbsp of the olive oil. On the bottom of your dish, arrange lemon slices in a single layer.
Combine the remaining oil, lemon juice, garlic, salt, and pepper in a large bowl. Coat the green beans, potatoes and chicken in the oil mixture. Start by adding the green beans first. Toss to coat. Then, using tongs, remove the green beans and place them on top of the lemon slices.
Next, add the potatoes to the olive-oil mixture and toss to coat. Using your tongs again, arrange the potatoes over the green beans, along the inside edge of the dish. Last, coat the chicken in the oil mixture and place in your dish. Pour any remaining olive-oil mixture over the chicken.
Cook at 350°F for approximately 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm.
Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.
Roll into 12 bites and store in the fridge for up to a week.
Put a large, deep skillet over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions.
Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.
Sprinkle with salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate.
Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.
Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.
Serve the chicken with a nice crisp salad.
Preheat Oven to 350°. In an oven safe sauté pan, on medium heat, put olive oil and chicken in one layer and cook until slightly golden. (Repeat, if necessary). Lower heat and remove chicken from the pan. Add garlic, and cook for 10 seconds. Do not let the garlic burn. Add the wine and bring to a boil, scraping up any browned bits from the bottom of the pan. Add the broth. Simmer for 5 minutes and let the liquid reduce by 1/3.
Return the chicken to the pan, along with any juices. Add the crushed tomatoes, rosemary and parsley.
Place pan in preheated oven and cook for approximately 30 minutes until chicken is done and tender.
Check for seasoning. If you like, add Kosher or Sea Salt, optional.