Superfood Chicken and Vegetable Soup

3 spiced chicken veggie soupThis chicken soup packs a powerful punch and makes me happy. It is incredibly nourishing and healing thanks to the bone broth, veggies, and spices. It even has a dose of medicinal reishi mushroom powder. I was fortunate to receive a bag of reishi mushrooms from friends that grew and dried them, so made my own reishi powder (note: the dry container for the Vitamix works awesome for this). If you’re unfamiliar, know that reishi mushrooms are great for overall wellness, stress relief, immune support, and more. It is a great addition to chicken soup, but don’t fret if you don’t have it. You can easily omit it from the recipe or find it HERE. Also, if you’re wondering, it doesn’t really have any noticeable flavor either.

If you’re pressed for time, know that you can use pre-cooked or leftover chicken breasts (or rotisserie chicken) and skip cooking it in the broth. It’ll do the trick, but I do recommend cooking the chicken fresh in the broth, if you can. It’s more flavorful and tender, which makes it easy to shred into the soup. I find that it stretches further too because of how much it breaks up.

Cheers and enjoy!

Ingredients:

  • ~2 lb boneless skinless chicken breasts
  • 8-10 cups chicken bone broth, preferably homemade, plus more if needed
  • 2 bay leaves
  • 2-3 tsp grass-fed ghee or other fat of choice
  • 2 large carrots, chopped
  • 2 celery stalks, chopped
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 large sweet potato, peeled and cubed
  • 1/2 tsp ground ginger
  • 1.5 tsp ground turmeric
  • 1 Tbsp reishi mushroom powder, optional (find HERE)
  • 1/2 lemon, juiced
  • 1 bunch Italian kale, chopped
  • Sea salt and black pepper, to taste
  • Filtered water, to taste, if needed

Directions:

  1. Add the chicken breasts, broth, and bay leaves to a large stock pot. Make sure there’s enough broth to cover the chicken completely. Bring to a boil and then simmer over medium-low heat for 30-60 minutes or until chicken breasts are very tender.
  2. Once done, remove chicken from pot and set aside to cool. Drain the broth into a separate pot or large bowl, and set aside for later. Be sure to remove the bay leaves as well.
  3. Next, add the ghee to the stock pot and melt over medium heat. Add the onion, celery, and carrot, and sauté a few minutes. Then, add the sweet potato and garlic, and season to taste with sea salt and black pepper. Sauté a couple minutes more.
  4. Shred the cooled chicken and add back to the pot with the broth. If needed, add a bit more broth and/or filtered water. Then, add the ground ginger, turmeric, lemon juice, and reishi powder, if using. Simmer over medium-low heat for about 10 minutes or until sweet potatoes are tender.
  5. Lastly, add the chopped kale and stir. Let cook 2-3 minutes more or until kale is slightly softened. Taste and adjust seasonings, as desired.

Note: the shredded chicken absorbs more broth after sitting overnight in the refrigerator. In this case, you may want to add more broth when reheating leftovers, but it’s just as tasty eaten as a thicker soup. It all depends on how brothy you want it.

Advertisements

Sheet Pan Spiced Chicken and Vegetables

One pan meals are pretty much my favorite. They’re simple, efficient, and most importantly, easy to clean up! I also love that ample leftovers are often a result. Plus, the options and flavor varieties are endless.

This recipe is loaded with everything you need: healthy fats, good-quality protein, healthy carbs, green veggies, and herbs/spices. Feel free to tweak the spice ratios to your taste and swap out any of the veggies based on preference or what you have on hand.

Meanwhile, I’ll be making this recipe TODAY on KATU Afternoon Live. I’ll be sure to share the replay link once it’s available, but if you want to tune in live, the show is on from 3-4pm PST.

Cheers and enjoy!

Ingredients:

  • 1.5 lb boneless skinless chicken breasts, diced into large chunks
  • 1 yellow onion, diced
  • 2 large carrots, peeled and chopped
  • 1 medium-large sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped into florets
  • 3-4 Tbsp avocado oil
  • 2 Tbsp coconut aminos
  • 1 Tbsp apple cider vinegar
  • 4 cloves garlic, minced
  • 1 Tbsp dried oregano
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • Pinch of cayenne
  • Sea salt and black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.
  2. To a large bowl, add the onion, chicken, sweet potato, carrot, and broccoli. In a separate small bowl, whisk together the avocado oil, coconut aminos, apple cider vinegar, garlic, oregano, smoked paprika, cumin, cayenne, sea salt, and pepper. Pour mixture over chicken and veggies and stir well to coat.
  3. Pour chicken and veggie mixture onto prepared sheet pan and spread out in an even layer.
  4. *Bake in preheated oven for 35-40 minutes or until chicken is cooked through and sweet potatoes are fork tender. *Note if chicken is done before the vegetables (mainly the carrots and sweet potatoes), feel free to remove what’s done from the sheet pan and set aside while veggies finishing cooking.

Yields: ~4 servings

Turkey Butternut Squash Stew

This stew is the epitome of healthy comfort food. It’s the perfect antidote on a chilly day and full of nutritious ingredients to boot. I’ve made it a couple times already and love that we’re able to get a few night’s worth of meals out of it. It’s been wonderful with the damp, drizzly, and gray weather we’ve been having. It’s definitely going to be on repeat this winter.

On another note, we got our tree over the weekend — on a very rainy, wet day (we ate this stew for dinner that night). We went to a tree farm on Sauvie Island and picked out a little Douglas Fir. When I spotted the tree, I swear it had a beam of light shining down on it. It was so radiant and emitted such a glow. We instantly agreed on it too, even though we had intentions of getting a Grand Fir when we got to the tree farm. Anyway, the tree is perfect and the house smells lovely with its aroma. Lights are on, but we’re waiting to adorn it with ornaments until next week. We’ll be out of town tomorrow through Sunday and know the kitties might be too tempted by the shiny, hanging bulbs while we’re away! We have a friend checking in on them, of course, but they still end up with extra time to themselves. Anyway, if you want to get a glimpse of our little tree thus far and see me hauling it in the wagon, visit my Instagram page HERE.

Cheers and enjoy!

Ingredients:

  • 1-2 Tbsp grass-fed butter or ghee
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 lb ground turkey breast
  • 1 lb ground turkey breakfast sausage (I used New Seasons’s country sage turkey breakfast sausage)
  • 1 medium cabbage, chopped
  • 1 medium butternut squash, peeled, seeded, and chopped
  • 2 large carrots, diced
  • 1/4 – 1/2 cup good-quality chicken, turkey, or vegetable broth
  • 1 tsp poultry seasoning
  • 1/2 tsp dried sage
  • 1 bay leaf
  • Sea salt & black pepper, to taste

Directions:

  1. Melt butter or ghee in a large pot over medium heat. Add the onion and garlic, and sauté a couple minutes, until onion is translucent. Next, add the ground turkey breast and ground turkey sausage. Season to taste with a little sea salt and black pepper. Continue to cook meat for several minutes, until browned, breaking up the pieces with a spatula as needed.
  2. Next, add the cabbage, 1/4 cup of broth, and a bit more sea salt and black pepper. Stir, reduce heat to medium-low, and cover with a lid. Let simmer for 10 minutes.
  3. Add the butternut squash, carrots, poultry seasoning, dried sage, and bay leaf. Stir well. If need be or desired, add up to 1/4 cup more broth. Cover with lid and let cook for another 10 minutes or until squash and carrots are tender.
  4. Taste and adjust seasoning, as desired. Remove bay leaf before serving.

Yields: ~6-7 servings

Bean-Free Spiced Pumpkin Hummus

pumpkin hummus 2With the arrival of fall, I am turning more toward squashes and harvest produce for inspiration. As I said last week, I’m still not quite ready to dive into pumpkin spice everything, but I’m inching my way into the season with touches of cinnamon and winter squash (check out my harvest bowl recipe from last week if you haven’t). This recipe features both flavors, and makes for a lovely autumn twist on my original bean-free hummus recipe. Speaking of my other hummus recipe, I had been making repeated batches of it, but now, I’m switching it up and putting this one on repeat. It is incredibly tasty, though the other one is too!

Enjoy this hummus with veggie slices, plantain chips, grain-free tortilla chips, mixed into salads, on top of eggs, etc. There are many possibilities, so eat it however you like!

Cheers and enjoy!

P.S. I went back on KATU Afternoon Live on Tuesday, September 26 and made my harvest bowl recipe that I mentioned above. Watch the replay of my segment HERE.

pumpkin hummus

Ingredients:

  • 1 cup pumpkin puree (homemade or canned)
  • 1 cup zucchini, diced
  • 1/4 cup tahini
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp extra virgin olive oil
  • 1 clove garlic, minced
  • 1/2 tsp chili powder
  • 1/4 tsp cinnamon
  • 1/4 tsp cumin
  • Sea salt and black pepper, to taste
  • Raw pumpkin seeds to garnish, if desired
  • Extra drizzle of extra virgin olive oil to garnish, if desired

Directions:

Place all ingredients except the garnishes in the food processor or blender. Blend until smooth, scraping down the sides and blending again, as needed. Pour into bowl and garnish with a drizzle of extra virgin olive oil and pumpkin seeds, if desired.

Store in the refrigerator for up to a week.

Harvest Bowl with Creamy Maple Vinaigrette

harvest bowl 3Tomorrow is the official first day of fall and to commemorate, I threw together this lovely harvest bowl. It’s filled with cinnamon-roasted butternut squash, chicken breast, apple, pecans, and mixed greens, and is topped with a creamy, dairy-free maple vinaigrette. It is splendid and I can honestly say it’s my newfound love. I will definitely be making it over-and-over again for a while.

I wasn’t ready to go full-on pumpkin spice mode and all that jazz, but I had to honor where we’re at, so a little cinnamon, maple syrup, and some seasonal goodies did the trick. Pumpkin spice can wait until next month. I do enjoy fall, but I’d be lying if I said that I’m ready for summer to end. I really love summer…like a lot, but onward I go with the change of seasons, and I’m taking this harvest bowl with me!

In other news, I will be making this recipe on KATU Afternoon Live next Tuesday, September 26. UPDATE: watch the replay of my segment HERE.

Cheers and enjoy!close up harvest bowl

For the bowl:

  • 1 medium butternut squash, peeled and cut into cubes
  • 1 Tbsp avocado oil
  • 1.5 tsp cinnamon
  • Sea salt and black pepper, to taste
  • 3 cups leftover boneless skinless chicken breasts, shredded or cubed
  • 2-3 small Gravenstein apples or other variety of choice, diced
  • 1/3 cup raw pecan halves, roughly chopped
  • 5-6 cups mixed greens

For the maple vinaigrette:

  • 1/4 cup extra virgin olive oil
  • 1 Tbsp + 1 tsp pure maple syrup
  • Sea salt and black pepper, to taste
  • 1 Tbsp + 1 tsp fresh lemon juice
  • 3 Tbsp full-fat coconut milk (I used this brand, which is gum-free)
  • 1 tsp Dijon mustard
  • 1 tsp fresh thyme leaves

Directions:

  1. Preheat oven to 375 degrees F. Place butternut squash on large baking sheet and drizzle with the avocado oil. Season with cinnamon, sea salt and black pepper, and mix well. Bake in oven for 40 minutes, stirring halfway through. Set aside to cool once done.
  2. Add all the dressing ingredients to a mason jar and shake to mix. Alternatively, you can whisk it together in a bowl. If possible, make the dressing ahead of time to allow the flavors to marinate.
  3. Assemble the salad by dividing the mixed greens among three bowls. Then, divide the chicken, pecans, apples, and squash among the bowls. Just before serving, drizzle desired amount of dressing on top. Store any leftover dressing in the refrigerator for up to five days.

Yields: 3 servings

 

Citrus Herb Chicken & Veggie Bowl

Mark this as another delicious one-pan meal to add to your list of easy, healthy recipes. It’s a great go-to anytime, but especially on a busy day. One pan, a complete meal, reasonable number of ingredients, and lots of flavor. The citrus herb marinade really works its magic and takes this dish to the next level. You can find the marinade online at Thrive Market (get 25% off your first order HERE) or at Whole Foods.

On a separate note, I am so excited for tomorrow because I’m going to see Jim Gaffigan live here in Portland! I can’t wait to laugh a lot, kick back, and spend quality time with Jesse and our close friends (we’re going with another couple). I won’t go into details, but life has been a bit heavy lately, so this comes at the perfect time. For those who don’t know, Jim Gaffigan is a comedian and one I’ve been wanting to catch live for a long time. My opportunity is finally here! Meanwhile, if you need a good laugh, check out some of his clips on YouTube.

Cheers and enjoy!

Ingredients:

  • 1 Tbsp grass-fed ghee or other fat of choice
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 boneless skinless chicken breasts, diced into 1-inch pieces
  • 1 medium sweet potato, peeled and chopped
  • 1 large broccoli crown, chopped
  • Sea salt and black pepper, to taste
  • 1/4 – 1/3 cup The New Primal Citrus Herb marinade (find HERE and get 25% off your first order)

Directions:

  1. Melt ghee in a large pan over medium heat. Add the onion and garlic, and sauté for a couple minutes. Then, add the diced chicken and season to taste with sea salt and black pepper. Continue to cook for about 5-6 more minutes, until chicken is nearly done.
  2. Add the sweet potato and stir. Reduce heat to medium-low and cover for 2-3 minutes. Then, add the broccoli and marinade, and more sea salt and/or black pepper, if desired. Cover again and let cook for 5-6 minutes, stirring occasionally.
  3. Check doneness of broccoli and sweet potato, and if need be, let cook a little longer.

Yields: 2 servings

 

Bean-Free Zucchini Hummus

The idea of zucchini hummus is nothing new to me, yet this is my first go at it. I’ve had cauliflower hummus before, which I remember liking, but I definitely like the zucchini-based version better. Zucchini has a neutral flavor and doesn’t need to be steamed beforehand, so it works extremely well and simplifies things. And, if you’re wondering about the no beans thing, keep in mind that it isn’t the beans (garbanzo beans, usually) that make hummus, hummus — it’s the tahini. This version has all the flavor of traditional hummus, minus the bloat. It’s less starchy too.

I have to laugh and reflect a little on the mention of the bloat thing because in my days as a vegetarian, there were numerous summers when my sister and I ate loads of homemade hummus. She was the skilled, creative hummus-maker and I always enjoyed the fruits of her labor. But, I consistently was left with a stomach ache afterward, yet I would continue to eat it day-in and day-out. Live and learn, right?

Meanwhile, I enjoyed this hummus with fresh veggies, sautéed greens, plantain chips, and even dolloped on top of eggs. There’s lots of ways to eat it!

Keep in mind, this hummus is a bit thinner than bean-based hummus because of the lack of starch. It will thicken a little after being in the refrigerator, but if you want your hummus to be thicker, feel free to experiment with ingredient ratios. But, know that even then, the texture will still be different.

*********

On a completely different note, please imagine rain drenching down on the massive Eagle Creek fire engulfing our beloved Columbia River Gorge here in Oregon (started by firecrackers during a no burn season). The fire has now covered 32,000 acres and is zero percent contained. It’s so smoky here in Portland and the city has been blanketed by ash “snow.” Really, there is just so much chaos going on in our country right now. Send the love and positive vibes, please!

Ingredients:

  • 3.5-4 cups zucchini, diced (peel if you like, but I left mine unpeeled)
  • 2 cloves garlic, minced
  • 1/2 cup tahini
  • 1/4 cup extra virgin olive oil
  • 1/3 cup fresh lemon juice (about 1 large lemon)
  • 2 tsp sea salt
  • 1/2 tsp smoked paprika
  • 1/4 tsp cumin
  • Black pepper, to taste

*Note: you can peel and add the garlic whole, but watch out for any pieces that miss the blade in the food processor. I had this happen before and ate a huge chunk of garlic!

Directions:

Add all ingredients to a food processor or high-speed blender, and blend until smooth. Scrape down the sides, if needed, and blend again. Taste and adjust seasonings, as desired. If you like, garnish with a drizzle of extra virgin olive oil and sprinkling of smoked paprika before serving.

Store in the refrigerator for up to a week.