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Low GI Asian Dinner

Sheet Pan Stir Fry

Ingredients:
3 boneless, skinless chicken breasts, trimmed and cut into 1 inch pieces

1 red bell peppers, cut into strips

1 1/2 cups trimmed green beans

1 1/2 cups baby carrots

Marinade Ingredients:
1/3 cup soy sauce
2 T rice vinegar
2 T  maple syrup
1 T sesame oil
1/2 tsp. garlic powder

Combine marinade ingredients and por them into a gallon zip-top bag. Trim the chicken breasts and cut into pieces at least 1 inch square. Put the chicken into the bag and pour in the marinade. Let chicken marinate in the fridge for at least 4 hours.

 

When you’re ready to cook, cover a large baking sheet with foil, then put it in the oven and let the pan get hot while the oven heats to 425F. Drain the marinated chicken well. Remove the hot baking sheet from the oven and spread the chicken out over the surface (so pieces are not touching). Put the vegetables around the chicken and bake for 20 minutes.

Slaw with Asian Quinoa Dressing

Ingredients

1 tsp sesame oil

1/3 cup dry white quinoa

scant 2/3 cup chicken stock

1 Tbsp almond butter

2 Tbsp Thai chili sauce

3 Tbsp maple syrup

3 Tbsp soy sauce

3 Tbsp lime juice

2 1/2 Tbsp sesame oil

1/2 cup chopped cilantro

Heat a small saucepan over medium heat. Add sesame oil and rinsed quinoa. Toast quinoa, stirring frequently, for 2-3 minutes, then add stock. Bring to a boil over medium-high heat. Then reduce heat to low, cover and cook for 18-20 minutes (or until liquid is absorbed). Once cooked, fluff with a fork and set off of the heat.

Next prepare dressing by adding all ingredients to a small mixing bowl and whisking to combine. Add in quinoa.

Pour dressing over a bag of coleslaw in a bowl and stir to combine.

Stuffed Poblanos – 2 net carbs per pepper

Ingredients:

4 poblano peppers
1 T butter
1T olive oil
1/4 yellow onion, minced
1 red bell pepped, chopped
salt
garlic powder
1/4 lb 80/20 ground beef
4 oz cream cheese
1 cup shredded cheddar cheese

Directions:

Roast the poblanos (directions here)

While they roast, melt butter in a skillet. Add olive oil. Saute onion and pepper for 5 minutes.

Add beef and cook until browned.

Peel and seed poblanos.

Add cream cheese and cheddar to the beef mixture and combine.

Add 1/4 of stuffing to each pepper.

Bake at 350 for 15-20 minutes until cheese is melted.

Natural Immune Boosting Balm

Use this lotion on the feet or chest to help naturally boost the immune system. Clove, Lemon, Rosemary, and Eucalyptus oils are all believed to have immune stimulating properties.

Ingredients

1/2 cup olive oil
1/4 cup coconut oil
1 teaspoon Vitamin E oil
5 drops clove essential oil
5 drops lemon essential oil
2 drops rosemary essential oil
2 drops eucalyptus essential oil

Directions

Combine ingredients in a glass jar.
Fill a medium saucepan with a few inches of water and place over medium heat.
Put a lid on the jar loosely and place in the pan with the water.
As the water heats, the ingredients in the jar will start to melt. Stir occasionally to incorporate. When all ingredients are completely melted, pour into another jar for storage.

High Protein Vegan Pumpkin Muffins

The protein in these muffins is more than doubled by using spelt flour instead of all-purpose flour. Replacing the eggs with chia seeds also makes these a great source of fiber. The recipe I modeled this from called for 3 cups of white sugar! I swapped that for 1/2 cup of dark brown sugar and 1/2 cup of honey.

Ingredients:Screen Shot 2014-11-09 at 4.04.52 PM

  • ¼ cup Chia seeds
  • ½ cup water
  • 2 cups spelt flour
  • 1 cup all-purpose flour
  • 1 tablespoon cinnamon
  • 2 teaspoons baking soda
  • 1 1/2 teaspoons salt
  • ½ C dark brown sugar
  • ½ C agave syrup (or clover honey for non-vegan)
  • 1 can (15 ounces) pumpkin puree
  • 1/2 cup olive oil
  • 1/2 cup orange juice

Directions:

In a small bowl, mix the chia seeds with the water as let sit for 10 minutes.

Place the rest of the ingredients in the bowl of a stand mixer. Add the soaked chia seeds.

Mix briefly until combined.

Fill each muffin tin about 2/3 full.

Bake at 350 for 25 minutes.

Falafel with Tzatziki Sauce

This is a delicious vegetarian snack or meal. It can also be served as a sandwich in warm pita bread. Both recipes (sauce and falafel) are better is made about and hour before served. Make sauce first, then let it chill while you make the falafel.

Tzatziki Sauce:

Ingredients

1 1/2 cups plain Greek Yogurt

1 tablespoon of lemon juice

1 garlic clove, chopped

1 medium cucumbers, seeded and chopped into large chunks

2 teaspoons salt

1 T finely chopped fresh dill

 

Directions:

Peel cucumbers, then cut in half lengthwise and take a small spoon and scrape out seeds. Slice cucumbers, then put in a colander, sprinkle on 1 T salt, and let stand for 30 minutes to draw out water. Drain well and wipe dry with paper towel.

Process all ingredients in food processor until well blended. Place in refrigerator for at least one hours before serving.

 

Falafel

Ingredients:

scant 2 cups chopped mild onion

1 cup lightly packed parsley leaves

1 cup lightly packed cilantro leaves

6 garlic cloves

1 can chickpeas, drained

1 teaspoon salt

2 teaspoons cumin

1 teaspoon coriander

2 teaspoons baking powder

½ cup all-purpose flour

Coconut oil, for sauteing

 

Directions:

Add the onion, parsley, cilantro, and garlic cloves to the bowl of a food processor and pulse just until they are finely minced. Remove the mixture to a large bowl and set it aside.

Add the chickpeas, salt, cumin, and coriander to the bowl of the food processor and pulse until they are well blended (not pureed).

Return the onion mixture to the food processor, along with the baking powder and flour. Process until you have a smooth mix that loosely holds together (for making balls).

Transfer the mixture to a bowl, cover it with plastic wrap and refrigerate it for 1 hour.

When ready to prepare, use a small scoop to form the mixture into balls (roughly 3 tablespoons per ball). Heat oil in a pan and sauté each falafel for 3 minutes on each side.

Serve with tzatziki.

Healthy Nuggets with the Texture Kids Want

Screen Shot 2014-06-27 at 8.31.26 AM

I invented these because my kids liked frozen, bagged chicken nuggets and fast food chicken nuggets (both GROSS). I tried a lot of methods to create homemade nuggets, but I could never fool them with small breaded pieces of whole chicken or ground chicken meat I purchase at the store. The texture was all wrong.

I finally hit on the texture they were looking for by putting whole pieces of chicken into the food processor. Who knew that with just three ingredients I could replicated the texture of the fast food nuggets that my kids wanted without compromising on quality ingredients?

Ingredients:

  • 3 partially frozen boneless, skinless chicken breasts (about 14 oz)
  • 1 C panko bread crumbs
  • 2 t salt

Directions:

Cut partially defrosted (but still somewhat icy) chicken into 1-inch strips.

Process the chicken in the food processor until it is finely chopped, almost pasty.

Divided processed chicken into walnut-sized balls (you can make bigger nuggets or even patties if you’d like).

In a small bowl combine panko and salt.

Press the panko-coated balls onto a cookie sheet sprayed with cooking spray.

Bake at 425 degrees for 10 minutes.

Servings: 6

Nutrition Information is for 1 serving (about 5 nuggets):

chicken nuggets