grain-free

Creamy Chicken and Vegetable Stew

paleoinpdx4 Comments

I can’t seem to get enough one-dish meals. In fact, I’ve been making my slow cooker curried chicken stew on repeat (which can easily be made on the stovetop too) and while I’m still not sick of it, I wanted to mix up the flavors a bit.

With an initial idea and some flavor research, this recipe came together even better than I imagined. It has a lighter, spring flair to it and is abundant in flavor. The coconut milk makes it creamy, as does the starch from the sweet potato, after it cooks down. It’s wonderfully savory and satisfying, and loaded with vegetables and shredded chicken. I admit that from an appearance standpoint, it strongly resembles my slow cooker curried chicken stew, but I assure you, it’s quite different. I also opted to make this one on the stovetop too, but it could be made in the slow cooker, if desired. Anyway, I’m gearing up to make this recipe again soon and can’t wait!

Cheers and enjoy!

Ingredients:

  • 1 Tbsp grass-fed ghee or coconut oil
  • 1 yellow onion, chopped
  • 1 fennel bulb, chopped (save fronds for garnish, if desired)
  • 1-inch piece ginger, peeled and finely chopped
  • 4 cloves garlic, minced
  • 13.5 oz can full-fat coconut milk (I like this brand)
  • 1.5 cups chicken bone broth, plus extra if needed or desired
  • 1/2 large lemon, juiced
  • 2 tsp sea salt
  • 4 boneless skinless chicken breasts (about 2 lb worth)
  • 2 large carrots, peeled and chopped
  • 2 medium golden beets, peeled and chopped
  • 1 small-medium sweet potato, peeled and chopped (I used a white sweet potato)
  • 14 oz bag cauliflower rice
  • 1 bunch curly green kale, stemmed and chopped

Directions:

  1. Melt ghee or coconut oil in a large pot over medium heat. Add the onion and fennel, and sauté a couple minutes. Then, add the garlic and ginger, and sauté for 1-2 minutes more.
  2. Next, add the coconut milk, lemon juice, broth and sea salt. Stir well. Then, add the chicken breasts and bring to a simmer. Reduce heat to medium-low, cover (tilt lid, if needed), and continue to cook for 45-60 minutes.
  3. After 45-60 minutes, break up the chicken a bit with a wooden spoon or spatula. Then, add the beets, carrots, and sweet potato. Cover again and cook over medium-low heat for 15-20 minutes.
  4. Break up the chicken a bit more, if needed (it’ll start to break up on its own too). Then, add the cauliflower rice and kale. Stir well and add a bit more broth, if needed or desired. Cover and cook for another 3-5 minutes. Taste and adjust flavor as desired.

Yields: 6 servings

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Chocolate Matcha Avocado Pudding

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Chocolate avocado pudding is creamy, delicious, and whips together in a pinch, but surprisingly, not something I make very often. Honestly, I don’t even remember the last time I made it — I just know it’s been a long time. But, I had a leftover ripe avocado in my fridge after my KATU Afternoon Live segment the other day and got to thinking about how I wanted to use it (other than the obvious fact that it tastes amazing on top of everything). Somehow, chocolate matcha avocado pudding came to me and fortunately, I only needed one more avocado to make this recipe work. Everything else was already in my kitchen.

I’ve really taken a liking to matcha and love how it can be incorporated into treats as well. It tastes lovely with coconut and chocolate, so I figured it would take chocolate avocado pudding to the next level. And, I think it did. At the very least, it’s a nice way to mix things up a little!

If matcha is not your thing, it can easily be omitted from this recipe. Also, the great thing about this pudding is that while you’re making it, you can taste along the way. If you’re not sure about the matcha, start with one teaspoon and work your way up from there. Everything can easily be adjusted to your preference, so use this recipe as a baseline. Also, know that the matcha is not over-powering, bitter or strong, but adds a delicate grassy, green tea flavor. It’s magnificent!

Cheers and enjoy!Ingredients:

  • 2 large ripe avocados, quartered, pitted and peeled
  • Heaping 1/3 cup cocoa or cacao powder
  • 1 Tbsp + 1 tsp ceremonial matcha powder (I used this brand)
  • Pinch of sea salt
  • 3-4 Tbsp raw honey or maple syrup
  • 1/2 cup full-fat coconut milk
  • 2 tsp pure vanilla extract

Optional toppings for serving:

  • Unsweetened shredded coconut
  • Cacao nibs
  • Chopped almonds, cashews, pistachios, pumpkin seeds, etc.

Directions:

Place all ingredients in a food processor or high-powered blender and blend until smooth, scraping down the sides with a spatula as needed. Taste and adjust flavor to your liking. Serve as is or with any of the optional toppings. Store any leftovers in the refrigerator and eat within a few days.

Yields: 4 servings

Curried Avocado Egg Salad

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Easter may be over, but one thing probably remains — leftover colored hard-boiled eggs. I actually haven’t participated in this Easter tradition for a number of years now (this year included), so did not have any occupying my fridge. Instead, I opted to hard-boil a half dozen just for this recipe. For those of you with leftovers, you’re already ahead of the game.

Unlike traditional egg salad, this one uses avocado as a base instead of mayo. Now, I have nothing against mayo if it’s high-quality — either homemade with avocado oil (macadamia nut oil is delicious too) or Primal Kitchen brand in a pinch, but wanted to mix things up for this recipe. Plus, I know there are some people out there that actually don’t like mayo — crazy, I know! But, avocado is amazing and has quite the following as well.

In terms of spices, I had to go with a curry theme. I’ve been really into those flavors lately and knew it would be awesome for egg salad. So, there’s curry powder, turmeric, fresh ginger, and fresh cilantro in the mix — among other things. It’s fresh, flavorful, and has a wonderful chunky texture. I like it mixed into baby greens with a side of plantain chips, but there are many other ways to eat it. Choose your vehicle wisely!

On another note, I’ll be back on KATU Afternoon Live next Tuesday, April 10 and will be making my mighty green chicken salad. Stay tuned!

Cheers and enjoy!

Ingredients:

  • 1 large avocado, quartered, pitted and peeled
  • 1/2 lemon, juiced
  • 1 Tbsp coconut aminos
  • 1/2 dozen hard-boiled eggs, preferably pasture-raised, peeled
  • 1 small carrot, peeled and grated
  • 1-inch piece fresh ginger, peeled and finely grated
  • 1 Tbsp curry powder
  • 1/2 tsp ground turmeric
  • 1/4 tsp granulated garlic or garlic powder
  • Sea salt and black pepper, to taste
  • 2 green onions, chopped
  • 1/4 cup cilantro, roughly chopped

Directions:

  1. Place avocado quarters in a large bowl with the lemon juice and coconut aminos, and coarsely mash with a fork. Leave some chunks of avocado, if you like. Then, add the peeled hard-boiled eggs, and use a fork and knife to cut the eggs into the avocado mixture.
  2. One eggs are coarsely chopped and stirred into the mixture, add the carrot, fresh ginger, curry powder, turmeric, granulated garlic, sea salt and black pepper. Mix well with a fork. Lastly, stir in the green onion and cilantro.
  3. Taste and adjust seasonings, if desired. Serve over mixed greens, in a lettuce wrap or grain-free tortilla, or with sliced veggies and/or plantain chips.

Yields: ~3 servings

Slow Cooker Curried Chicken Stew

paleoinpdx3 Comments

This stew is becoming a new staple in my house. I’ve made it numerous times already and enjoyed it immensely each time. It kinda has that comforting chicken soup vibe to it and feels so good to eat. The chicken is slow cooked, tender, and easily shreds apart. The stew is well-spiced, flavorful, nourishing, and loaded with veggies. It’s the epitome of a perfect meal and has been especially nice on some of the chillier days we’ve been having. It may officially be spring, but it’s still cold! Plus, you really can’t beat curry, can you?

Meanwhile, did you catch my segment on KATU Afternoon Live from last Friday? If not, check it out HERE. I made my magic green muffins that I shared last week for St. Patrick’s Day. Check out that recipe HERE if you haven’t already.

Cheers and enjoy!

Ingredients:

  • 2 lb boneless skinless chicken breasts
  • 1 yellow onion, chopped
  • 1-inch piece ginger, peeled and finely chopped
  • 3 cloves garlic, minced
  • 2 Tbsp curry powder
  • 1 Tbsp paprika
  • 1 tsp ground turmeric
  • Sea salt, to taste
  • 13.5 oz can full-fat coconut milk (I like this brand)
  • 1 cup chicken stock or bone broth, preferably homemade
  • 1/2 lemon, juiced
  • 2 Tbsp coconut aminos (find HERE)
  • 2 medium sweet potatoes, peeled and cubed
  • 2 large carrots, peeled and chopped
  • 1 bunch Italian kale, chopped
  • 1 cup frozen peas

Directions:

  1. Place the chicken, onion, ginger, garlic, curry, paprika, turmeric, sea salt, coconut milk, broth, lemon juice and coconut aminos in the slow cooker. Cover and cook on high for 2 hours.
  2. Add the sweet potatoes and carrots to the slow cooker and let cook for another 2 hours. Break up and shred the chicken a bit, and then add the kale and peas. Let cook for another 20-30 minutes or until kale has softened a bit.
  3. Serve on its own or over cauliflower rice.

Yields: ~6-7 servings

Carrots with Fennel, Ginger and Lemon

paleoinpdx2 Comments

These carrots are incredibly aromatic and exhibit a bit of a floral taste. The combination of lemon juice, crushed fennel seeds, and ginger create a beautiful flavor with the sweetness of the carrots. The flavor is definitely not for everyone, but if you like all of these ingredients, you’ll probably be a fan. If preferred, you can always add the ginger sooner to the pan to mellow it out more or opt for a lesser amount. I personally like the the fresh, vibrant ginger taste, but know it can be overpowering for some.

Also, make sure you don’t skip the step of crushing the fennel seeds. This allows the fragrant oils to be released and ultimately, creates more flavor. For those unfamiliar, fennel has a slight licorice-like flavor and is subtly sweet. It’s also a flowering plant in the carrot family, and native to the Mediterranean.

Meanwhile, combine this side dish with green veggies and protein of choice, and you’ve got yourself a complete meal. I even enjoyed adding a couple scoops of these to my big salad bowl I eat at lunchtime. It was delicious and a nice way to mix things up.

Cheers and enjoy!

P.S. – Tomorrow is my birthday and I’m feeling great about turning 33! It’s my auspicious year and a very exciting one to boot!

Ingredients:

  • 4-5 large carrots, peeled and sliced into ~1/4″ pieces
  • 1 Tbsp pasture-raised ghee or coconut oil
  • 1/2 tsp fennel seeds
  • 1/2-inch piece fresh ginger, peeled and finely chopped
  • 1/2 lemon, juiced
  • 1/2 tsp sea salt
  • Optional: 2-3 Tbsp fresh cilantro, chopped

Directions:

  1. Melt ghee or coconut oil in large pan over medium heat. Place the fennel seeds on a cutting board and slightly crush using heel of hand on the back of a chopping knife. Add to pan and toast 1-2 minutes, or until fragrant.
  2. Next, add the chopped carrots to the pan, along with the sea salt and lemon juice. Toss well and reduce heat to medium-low. Cover and cook 7-8 minutes or until carrots are tender, stirring occasionally.
  3. Lastly, add the fresh ginger and stir well. Cook for another couple minutes. Remove from heat and garnish with fresh cilantro, if using. Serve.

*Note: if you’re not big on ginger, you can add it sooner to mellow out the flavor or opt for a little less.

 

Strawberry Coconut Butter Cups

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It wouldn’t be Valentine’s Day without something chocolatey, right? To be honest, I don’t even really celebrate Valentine’s Day, but still like to have a little chocolate or sweet treat. So, I guess I celebrate a tiny bit. But, if you ask me, any reason is a good reason to eat chocolate. Valentine’s Day is the chocolate holiday though.

Meanwhile, melted dark chocolate, coconut butter, and freeze-dried strawberries come together in this combo to create a decadent, satisfying, and pretty sweet treat. Can’t beat the touch of pink for Valentine’s Day either! Use your favorite dark chocolate bar and adjust accordingly if you want the cups more or less sweet. Personally, I like really dark chocolate, but know that the darker stuff can be too bitter for some people.

Cheers and enjoy!

Ingredients:

  • 4-4.5 oz good-quality dark chocolate (I used a mix of 100% and 85%)
  • 1/4 cup coconut butter, melted (I used this brand)
  • 2 Tbsp ground freeze-dried strawberries (grind in a small blender, coffee grinder, or food processor)
  • Extra ground freeze-dried strawberries for garnish, optional

Directions:

  1. Line a mini muffin tin with paper liners and set aside. Melt chocolate in a double boiler over medium-low heat, being careful not to get any moisture in the chocolate.
  2. Remove from heat and spoon about 1 tsp of the melted chocolate into each liner. Place muffin tin in the refrigerator for chocolate to set. Meanwhile, place chocolate bowl back over pot of hot water to stay warm over low heat.
  3. While chocolate is setting, prepare the filling. In a small bowl, mix together the melted coconut butter and 2 Tbsp of ground freeze-dried strawberries. It will look crumbly, but keep mixing and smushing mixture down with a fork to work in the strawberry powder. Eventually, it smooths out some and is no longer crumbly. Know that it will not be drizzly and melty though.
  4. Remove muffin tin from fridge and scoop about 1 tsp worth of coconut mixture into each liner. Flatten mixture slightly with hands or back of spoon. Lastly, remove melted chocolate from heat and top with about 1 tsp more of melted chocolate. Place in fridge to set. After a few minutes or so, while chocolate is still tacky, garnish with extra freeze-dried strawberries, if desired. Place back in fridge to finish setting.
  5. Store in an airtight container at room temperature.

Yields: 12 strawberry coconut butter cups

Sheet Pan Spiced Chicken and Vegetables

paleoinpdx4 Comments

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