Simple Supper Friday: Tropical Chicken Salad
Tropical chicken salad.
I finally cracked open the macadamia nut oil AND macadamia nuts I brought back from Hawaii. The nuts were really tempting to open right away, but we ate a lot of them during our trip and they’re expensive, so I held off. I never really buy them here because of the price-tag, but when in Hawaii, I take advantage of it. They’re still expensive, but better than the prices on the mainland. The oil was a really good deal though. I think I paid $6.99 for a 12.7 oz bottle at the Whole Foods in Honolulu.
This salad makes for an easy lunch or dinner, or heck…even breakfast! It’s refreshing and summer-y, with flavors reminiscent of Hawaii. I ate mine on top of massaged kale (see #3 here for instructions), but romaine, mixed greens, or spinach work as well. Sure, you can eat it plain, but I recommend something leafy and green.
Hope you all have a lovely weekend! I have TONS of homework to do this weekend, so that’s what’s in store for me. On the bright side, this term is nearing the end!
Ingredients:
- 1 lb cooked boneless skinless chicken breasts, shredded
- 1/4 – 1/3 cup homemade macadamia nut oil mayo
- 3/4 cup fresh pineapple, chopped
- 1/4 cup macadamia nuts, chopped
- Sea salt and pepper to taste
- Torn raw kale (stems removed) or romaine, for serving
Directions:
- In a large bowl, combine the shredded chicken, mayo, pineapple and macadamia nuts. Mix well and season to taste with sea salt and pepper.
- Serve atop of raw massaged kale (see link above) or romaine. Other leafy greens work as well.
Yields: 3-4 servings
For the macadamia nut oil mayonnaise:
- 1 pastured egg
- 1 Tbsp apple cider vinegar
- 1/4 tsp ground mustard
- 1 cup macadamia nut oil
- Sea salt and pepper to taste
- Add the egg, vinegar and mustard to the blender, and blend. Once mixed together, slowly and I mean SLOWLY, pour in the macadamia nut oil and only pour little bits at once! If you are not patient and pour too much or go too fast, your mayo will not emulsify.
- Once your mayo is creamy and has emulsified, add sea salt and pepper to taste. Pour into a jar and store in the refrigerator.
Yields: 1 cup
Simple Supper Friday: Turkey Cabbage Stew with Multicolored Carrots
Turkey cabbage stew with roasted multicolored carrots.
Another week of school down (hooray!), and I must say, this week went by extremely fast. I’m okay with that too. As much as I’m trying to enjoy the process, I’m really ready for this term to be over. Being busy definitely helps the time fly by though. Full-time school, part-time fitness coaching, part-time freelance writing, blogging, treat making at the food cart, working on a project with Jason Seib, and life. I may even be taking on another project, which will be determined later today. I might be burning the candle at both ends a tad, but it’s awesome to be a busy little bee. I’m learning so much, especially about myself, and I feel ready for the next big thing.
Meanwhile, the sun is shining bright today and it’s a high of 60 degrees. I’ve already had a chance to enjoy the sunshine a little bit, but I’m hoping to get outside later for a walk. I have tons to do, but 60 and sunny is a great excuse to take a break.
Happy Friday all!
Ingredients:
- 1 lb ground turkey thighs
- 2 cloves garlic, minced
- 1/2 tsp fat of choice (I used grass-fed tallow)
- Sea salt and pepper to taste
- 1/2 head cabbage, chopped
- 1/4 tsp cardamom
- 1 tsp chili powder
- 2-4 Tbsp chicken broth
- 1/4 – 1/2 cup full-fat coconut milk
Directions:
- While your carrots are roasting (see instructions below), get started on the stew. In a large pan over medium heat, melt your fat of choice. Add the garlic and saute about 20-30 seconds, or until fragrant. Next, add the ground turkey and season to taste with sea salt and pepper. Be sure to break up the ground meat a bit with a spatula.
- After several minutes, when the meat is nearly done browning, add the cabbage, cardamom, chili powder, broth and coconut milk. Mix well and continue to simmer over medium-low heat for several minutes. Adjust seasonings and liquid as needed.
- Once done, serve into bowls and top with roasted carrots.
For the roasted carrots:
- 1 bunch multicolored carrots (about 5-7 carrots), chopped into 1/2″ pieces
- 1 Tbsp fat of choice, melted (I used a combo of grass-fed tallow and ghee)
- Sea salt and pepper to taste
- Preheat oven to 375. On a baking sheet, toss carrots with fat of choice, and season with sea salt and pepper. Roast for 30 minutes or until tender and slightly browned.
- Serve atop of turkey and cabbage mixture.
Yields: 3-4 servings
Simple Supper Friday: Taco Kale Salad with Skirt Steak
Taco kale salad with skirt steak.
Wahoo! I made it through another busy week, got some assignments out of the way, and passed my skinfold practical (2 practicals down in that class, 3 to go, plus a midterm and final project). A little bit of relief feels so good, and I can’t express how excited I am when Friday rolls around each week, even if I still have things to do. Life is definitely great, but man, it’s hectic! I can’t help but count down the weeks until this term is over, especially because I get to go home to Michigan during my spring break, but at the same time, I try to remind myself to take things one day at a time. It’s not always easy, but again, I try.
Anyway, in regards to this recipe, it is fantastic! The part that makes it extra special is the rubdown that the kale gets. Yes, rubdown, massage, whatever you want to call it, but the kale gets some up-close and personal attention. Doing so softens the kale, seasons it and draws out more flavor. This technique works great with cabbage too, which is a nice alternative if you don’t have kale on hand for this recipe. Additionally, you can use ground meat or chicken instead of skirt steak, but I highly recommend the steak if you have access to it. Skirt steak is one of my favorite cuts, as it’s tender, easy and quick to cook, and extremely flavorful.
Ingredients:
- 1 lb skirt steak, preferably grass-fed, cut into 1/4-inch pieces
- 1/2 Tbsp grass-fed ghee or fat of choice
- 2 Tbsp organic taco seasoning blend (no sugar or additives)
- Sea salt and pepper to taste
- 1/4 cup chicken broth
- 1-2 Tbsp fresh lime or lemon juice
- One bunch of kale, stemmed and torn into pieces
- Avocado slices
- Fresh salsa (I like the Wildwood/Emerald Valley brand, medium spice)
- Avocado oil for drizzling
- Cilantro for garnish, optional
Directions:
- In a large skillet over medium-high heat, melt the ghee. Next add the skirt steak, and season with sea salt and pepper. Reduce heat to medium, and add the taco seasoning. Saute for a couple minutes, and then add the lime or lemon juice and chicken broth.
- Continue to cook for a minute or two over medium-low heat. You’ll know it’s done when the meat is browned and the liquid has thickened up a bit.
- Meanwhile, add the torn kale pieces to a large bowl. Shake sea salt all over the kale and then massage (yes, massage) the salt into the kale with your fingers for 1-2 minutes. This will help soften the kale and bring out more flavor.
- Dish up the massaged kale into each person’s bowl and top with some of the taco seasoned skirt steak. Drizzle with avocado oil and top with fresh salsa. Garnish with avocado slices and cilantro, if using.
Yields: 3-4 servings
Simple Supper Friday: Indian-Style Turkey Stew
Indian-style turkey stew, served over steamed kale.
I don’t know about all of you, but it’s been one heck of a week for me. I honestly felt like I didn’t have enough time in the day to get everything done, and was tempted to give life a call and say that I wasn’t going to show up. It’s funny, because my yoga teacher said this exact same thing yesterday morning, and mentioned that she was tempted to call in and find a sub, because she wanted a break from life. But, she didn’t…she showed up anyway and shared her honesty. She remembered the bigger picture, and the notion that when we show up on the days we feel like throwing in the towel, we often have the richest experiences.
Everything she said was so reminiscent of my week. I was drowning in assignments, studying, writing, work and projects, and wanted so badly to stop everything. I wanted a reprieve. Instead, I moved forward and did the best that I could, knowing that giving up was not an option. What good w0uld it do, and how would it benefit me? I have goals and aspirations, but challenges and struggles are always going to present themselves. It’s part of the process, and how I face these challenges is reminiscent of my character. This journey is not meant to be easy, and this week especially, I needed that reminder from my teacher to embrace it.
What do you do when you are burnt out, under a lot of pressure and feel like giving life a timeout (that worked on Saved by the Bell, but doesn’t work in real life, unfortunately)?
Meanwhile, here’s a quick and tasty recipe for your Friday. It features garam masala, a warm spice blend that I sadly forget about more often than not. Thankfully, my dear friend, Macala has reminded me about it’s loveliness on numerous recent occasions. It’s one of her favorites to add to ground meat, and I can definitely understand why. I even thought of her when using it in this recipe. Miss Macala, I appreciate you, in more ways than one!
Ingredients:
- 1 lb ground turkey thighs
- 1/2 Tbsp coconut oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1/2 tsp garam masala
- 1/4 tsp cardamom
- 1/4 tsp cinnamon
- 1/2 tsp cumin
- 1/8 tsp cayenne
- Sea salt and pepper to taste
- 1 14.5 oz can no salt added diced tomatoes
- 1/4 cup full-fat coconut milk
- 1-2 Tbsp grass-fed ghee or butter
- Steamed greens of choice for serving (I used kale)
- Cilantro for garnish, optional
Directions:
- Melt the coconut oil in a large pan over medium heat. Add the onion and garlic, and saute for a couple minutes. Next, add the ground turkey and break up the meat with a spatula.
- Season to taste with sea salt and pepper, and allow meat to brown for several minutes.
- Next, add the spices, diced tomatoes and coconut milk, and mix well. Continue to cook for a few minutes over medium-low heat, until mixture thickens up a bit. Then, mix in the ghee.
- Serve over steamed greens of choice (I recommend kale) and garnish with cilantro, if using.
Yields: 3-4 servings
Yes, that is bright, vibrant green grass in my backyard. You’d almost think it was spring.
Simple Supper Friday: Slow Cooker Apricot Chicken
Slow cooker apricot chicken, served atop mashed butternut squash.
Wow, what an exhausting, but good week! I am whooped and so glad that it’s Friday. I admit, I haven’t done the greatest with my sleep this week and part of it is due to poor planning. Sure, I had an extra busy week, but most of this falls back on me. I gladly take the blame. Yesterday was especially brutal on the tiredness scale, and I even took a cat-nap before going to work in the evening. I opted to get better sleep last night, put my computer away and got to bed at my preferred time. I’ve got to get myself back on track because things are only going to get more hectic!
Anyway, pull out your slow cooker for this one! With some simple prep and steps, you can have this in your slow cooker in no time, but remember to plan ahead for the cooking time.
Slow cookers really are my saving grace. Plus, I can’t get enough shredded meat. It’s my favorite.
Ingredients:
- 1.5 lb boneless skinless chicken breasts (or thighs)
- 2 tsp coconut oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2-inch piece ginger, grated
- 1/2 tsp cinnamon
- 1/8 tsp allspice
- Sea salt and pepper to taste
- 1 14.5 oz can no salt added diced tomatoes
- 1 cup chicken broth
- 3/4 cup unsweetened, unsulphered dried apricots, halved
Directions:
- Melt the 1 tsp of the coconut oil in a pan over medium heat. Season the chicken with sea salt and pepper, and add to the pan. Brown on both sides for a couple minutes. Then, remove from heat and set aside.
- In the same pan, melt the remaining 1 tsp of coconut oil. Add more if needed. Add the onion and saute a few minutes, until it becomes translucent. Stir in the ginger, garlic, cinnamon and allspice. Cook and stir for 30 seconds, or until fragrant.
- Add the tomatoes and chicken broth. Cook a few minutes longer, until heated through. Pour mixture into slow cooker and add the dried halved apricots. Place chicken on top of the mixture and cover.
- Cook on low for 5-6 hours or on high for 3-4.
- When done, shred the chicken with two forks and mix together.
- Serve atop vegetable of choice (kale, squash, etc.). I used mashed butternut squash.
Yields: 4-5 servings
My sister bought me a couple of these beautiful plates for Christmas. The plates are Gmundner Keramik, ceramic handmade plates from the city of Gmunden in Austria. She said this company is known all throughout Europe, but naturally, the most popular in Austria. She also said this is probably the most famous design. It’s beautiful, isn’t it? Thanks again, Amanda!
Simple Supper Friday: Chicken Spaghetti Soup
Chicken spaghetti soup.
The night I made this soup, I asked Jesse what he wanted for dinner. He suggested spaghetti squash with meat sauce, but I told him I didn’t feel like spaghetti. We’d been having it for dinner quite a bit and I felt like I needed a break. What’s funny, is that the recipe I whipped up is basically a thinner and soupier spaghetti sauce with squash noodles mixed in. Hence the name, spaghetti soup. So, I ended up eating a variation of spaghetti anyway. I guess I must have wanted it unconsciously.
Ingredients:
- 1 lb ground chicken
- 1 Tbsp grass-fed ghee
- 1 medium onion, chopped
- 3 stalks celery, chopped
- 1 cup sliced crimini mushrooms
- 4 cloves garlic, minced
- 2 large carrots, grated
- 1.5 cups frozen kale
- 2 cups no-sugar added marinara sauce (I used Monte Bene Spicy Marinara)
- 1 26.4 oz box Pomi chopped tomatoes (or a 28 oz can)
- 2-3 cups bone broth (or decent store bought broth/stock)
- Sea salt and pepper to taste
- 2 tsp dried oregano
- 1/2 tsp Italian seasoning
- 2 tsp dried thyme
- Red pepper flakes to taste, optional
- 1/2 large cooked spaghetti squash, scraped into strands with fork
- Italian herb-infused olive oil for drizzling, optional, but highly recommended
Directions:
- Melt the ghee in a soup pot over medium heat. Add the garlic, onion and ground chicken. Saute a few minutes, breaking up the ground chicken with a spatula. Then, add the celery and mushrooms and continue to cook, until the meat is fully browned.
- Add the marinara sauce, tomatoes, frozen kale, grated carrots, broth and seasonings, and mix well. Bring soup to a simmer, then reduce heat to medium-low and let cook for 10-15 minutes, stirring occasionally.
- Add the cooked spaghetti squash strands and adjust seasonings if need be. Serve with Italian herb-infused olive oil drizzled on top, if desired.
Yields: 5-6 servings
Simple Supper Friday: Garlic Butter Noodles with Turkey and Broccoli
Garlic butter noodles with turkey and broccoli.
I love when random, unplanned and experimental recipes turn into successes. That’s what happened with this dish. I needed to make a quick dinner because it was getting late, but wasn’t hungry for some of our go-to meals, like spaghetti. I only had ground meat in the fridge and had everything to make sauce, but really wasn’t in the mood for tomato flavors. Alternatively, butter and garlic sounded good, but then again, when does that combination not sound delicious? It’s a classic. Plus, I hadn’t eaten much butter on this particular day, so it was time to change that.
Ingredients:
- 1 lb ground turkey thighs
- 2-3 Tbsp grass-fed butter
- *1 medium cooked spaghetti squash, scraped with a fork to make noodles
- 2 cups chopped broccoli florets
- Sea salt and pepper to taste
- 4 cloves minced garlic cloves, separated
- Pinch of red pepper flakes, optional
Directions:
- Heat a large pan over medium heat and add the ground turkey. If necessary, add a little fat to the pan. Break up the turkey with a spatula and let cook for a couple minutes.
- Next, add three of the minced garlic cloves and the broccoli. Season to taste with sea salt and pepper. Continue to cook for several minutes, until meat is browned. Once meat is cooked through, pour mixture into a bowl and set aside.
- In the same pan, melt the butter over medium heat. Add the one remaining clove of minced garlic and saute for about 30 seconds, or until fragrant. Reduce heat to low, and add the spaghetti squash strands, tossing with the butter and garlic.
- Add the meat and broccoli mixture to the pan and toss with the squash. Season to taste with more sea salt and pepper, if needed. Add red pepper flakes, if using.
- Remove from heat and serve.
Yields: 4 servings
*If you’ve never cooked a spaghetti squash, it’s simple. I adhere to the following directions:
- Preheat oven to 375 degrees F.
- Cut spaghetti squash in half lengthwise and scoop out the seeds.
- Place cut side down on a baking sheet or roasting pan, and fill with about 1/4-inch of water.
- Bake in oven for 30-35 minutes. Be careful not to overcook or your strands will be mushy.
- Let cool and then scrape out the squash strands with a fork.
Garnish with extra red pepper flakes, if desired.
Simple Supper Friday: Carrot Ginger Chicken Soup
Carrot ginger chicken soup.
I formerly made this soup when I was a vegetarian, which I adapted from a Vitamix recipe. Now that I eat meat, I decided to revamp it with some animal protein. I used to make it with chickpeas, but as you know, I don’t eat beans anymore. This soup tastes delicious all by itself too, but I like one-dish meals and didn’t want to opt for my protein on the side. Plus, I love me a hearty bowl of soup!
Ingredients:
- 2 Tbsp grass-fed butter (coconut oil works too if you don’t do butter)
- 1 lb carrots, peeled and chopped
- 2 medium onions, sliced
- 1-inch piece fresh ginger, peeled and sliced
- 1 navel orange, peeled and separated into slices
- 1/4 inch piece of orange peel
- 1 lb cooked & shredded boneless skinless chicken breast
- 4 cups chicken broth (bone broth is ideal if you have some made)
- Sea salt and pepper to taste
- Pinch of cayenne
- 1/4 – 1/2 tsp ground coriander
- 2 cups chopped kale
The veggies can be chopped into larger pieces because the blender will take care of it.
The soup, whirling in the Vitamix.
Mixing in the kale.
- In a large skillet or soup pot, melt the butter over medium heat. Add the carrots, onions and ginger. Saute for 5-7 minutes or until onions are translucent.
- Add two cups of broth to the mixture and let simmer until carrots are soft.
- Add the orange slices, orange peel and cooked vegetable mixture to the blender. Blend for 30-60 seconds. Add remaining broth and blend again.
- Pour soup back into the pot over low heat. Add the cayenne, coriander, shredded chicken and kale. Season with more sea salt and pepper if needed and desired.
- Once the kale has softened down after a few minutes, the soup is ready.
Yep, that’s green grass in the background. Don’t be fooled though … it’s still cold here!
I know it’s not the prettiest, but it does taste really good!
Simple Supper Friday: Creamy Tomato Soup and Breakfast Sandwiches
Creamy tomato soup with a homemade breakfast sandwich.
The flavor of this soup instantly took me back to childhood. Growing up, I ate a lot of macaroni and tomato soup, made with Campbell’s condensed tomato soup, milk and elbow noodles. If it wasn’t macaroni and tomato, it was plain tomato soup with grilled cheese. It always tasted delicious and was definitely one of my kid comfort foods.
It’s funny, because my sisters and cousins all agreed that our Grandma Reilly’s macaroni and tomato soup tasted the best, but we didn’t know what tasted so special about it, other than the fact that it had really soft, overly-cooked noodles. Well, a few years back at a family get-together (probably Christmas or something), we told grandma that her soup always tasted better than anybody else’s and asked what her secret was. She replied, “I make it just like everybody else — a can of Campbell’s tomato soup, milk, macaroni and a little oleo,” (but it sounded she said a lil oleo).
We all laughed hysterically at the last ingredient and the fact that grandma said it as if we all knew to put oleo in the soup. You’d have to be part of my family to truly understand the humor in this. My grandma always used the word oleo for margarine and butter. I think it’s because one of the first margarine brands back in the day was actually called, Oleo. Does or did anybody else’s grandma call margarine and/or butter oleo?
I decided to make this soup on behalf of my friend Kim over at Healthy Foods to You. She posted a tomato soup and biscuit recipe the other day and the soup sounded so easy, that I decided I wanted to give it a go and add my own twist to it. Honestly, I didn’t change much, other than switching the order of things and adding a couple pats of “oleo” (grass-fed butter in this case) to the soup. I had to for my dear grandma, who passed away earlier this year. Plus, it’s butter … it makes things taste better.
Vitamix doing its thing.
I wanted to add some protein to the meal, but didn’t want to add any meat to the soup to take away from its pure flavor, so decided to make one of my breakfast sandwiches for the side. I whipped up some almond flour biscuits, fried an egg in grass-fed butter and sliced some avocado. Wham, bam breakfast sandwich made!
Fresh almond flour biscuits out of the oven. This is my go-to biscuit recipe. This time, I even used fresh ground almond flour.
Ingredients:
- 1 28 oz can organic diced tomatoes
- 1/2 cup full-fat coconut milk
- 2 Tbsp grass-fed butter
- 1/2 tsp sea salt
- Pepper to taste
- Chopped fresh basil for garnish, optional
Directions:
- Pour the tomatoes into a large saucepan over medium heat. Add the butter, sea salt and pepper, and stir for a few minutes.
- Once the butter is melted and the tomatoes are heated through, stir in the coconut milk. Once incorporated, pour the entire mixture into the blender and blend on high for a couple minutes or until smooth.
- Pour the soup back into the pot to stay warm. Serve with chopped basil, if using and a breakfast sandwich.
I dunked my sandwich in my soup when I ate this. It was awesome.
Simple Supper Friday: Seared Flap Steak with Kale and Mustard Sauce
Seared flap steak with kale and mustard sauce.
I had a wonderful dinner the other night of flap steak with a creamy mustard sauce and a side of sautéed kale. I mentioned this in yesterday’s post, and as promised, am sharing the recipe.
This recipe definitely stands true to simple. The sauce whips up quickly and takes an easy meal to the next level, making it a bit more special. I can’t take credit for the sauce recipe — it comes compliments of Mark Sisson’s cookbook, Primal Blueprint Quick & Easy Meals. I can take credit for how I used it though.
For those unfamiliar, flap steak is a thicker variation of skirt steak. I recently discovered this cut at my neighborhood Whole Foods, and really enjoy it. I figured I’d like it since I love skirt steak so much, and I was right. It cooks fast, but takes a bit longer than regular ol’ skirt steak because it’s thicker. I have a tendency to call it flab steak, and then I catch myself. I think I just like calling it flab steak better. Flab steak does not equal flabby either!
Ingredients:
- 1 small shallot, sliced
- 2 Tbsp butter, preferably grass-fed or organic
- 1/2 cup chicken broth
- 1/4 cup full-fat coconut milk
- 1/2 cup Dijon mustard
- 1/2 Tbsp dried parsley or 1 Tbsp finely chopped fresh parsley
- 1 lb flap steak, preferably grass-fed (you can use skirt steak as an alternative)
- 1/2 – 1 Tbsp fat of choice (I used ghee)
- Sea salt and pepper to taste
- 1 bunch of kale, stemmed and chopped
Mustard sauce.
Directions:
- Melt the butter in a small skillet or saucepan over medium heat. Add the shallot and sauté a few minutes, until softened.
- Add the chicken broth and simmer for five minutes. Then, add the mustard and coconut milk and simmer for two minutes more. Stir in parsley and set aside. The recipe makes about 1/2 cup of sauce.
- Season flap steak with sea salt and pepper. Melt fat of choice in a large skillet over medium-high heat. Once pan is hot, add the flap steak and cook about five minutes each side for medium doneness. Keep a close eye on it though because the thinner ends will cook quicker. If you’re using regular skirt steak, go with three minutes per side. If you like it more done or rare, then adjust accordingly.
- Once meat is done, remove from pan and set aside to rest for 10 minutes before slicing.
- Meanwhile, add a bit more fat of choice to the pan that the meat cooked in, over medium-low heat. Add the kale and season to taste with sea salt and pepper. Sauté for a few minutes, until softened.
- Thinly slice the steak and serve alongside kale. Top the steak with the mustard sauce and enjoy.
Total time: 20-25 minutes
Yields: 2-3 servings (for us, it was 2 servings plus leftover sauce)
My meal, up close.
