Spiced Beef Stew with Cabbage, Butternut Squash & Sweet Potato

The weather has been chillier and damp the past few days, so this hearty, tasty, fall-spiced one-dish meal has been a sufficient belly warmer. Full of butternut squash, white sweet potato, red cabbage, ground beef, and flavorful spices, it’s a winning combination. Perfect for fall, in my opinion.

Also, this probably comes as no surprise, but the flavors are even more abundant the next day and the texture becomes a bit creamy too. The creaminess is a result of the squash breaking down more when reheated and stirred. The sweet potato holds together more since it’s starchier, but probably adds a dose of its own creaminess as well. Regardless, it’s legit.

Meanwhile, catch me next Wednesday, October 18 on KATU Afternoon Live! I’ll be making my pumpkin spice chocolate clusters that I shared last week. Stay tuned!

Cheers and enjoy!

Ingredients:

  • 2 lb grass-fed ground beef
  • 1-2 tsp grass-fed ghee, butter, or other fat of choice
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 medium red cabbage, chopped
  • 1 medium butternut squash, peeled and chopped into cubes
  • 1 medium sweet potato, peeled and chopped into cubes
  • Splash of chicken broth, homemade or high-quality store-bought
  • 1 Tbsp apple cider vinegar
  • 2.5 tsp ground turmeric
  • 1.5 tsp cumin
  • 1/2 tsp cinnamon
  • Pinch of cayenne
  • 2 tsp sea salt, plus more to taste, if needed
  • Black pepper, to taste

Directions:

  1. Melt ghee or other fat of choice in a large pot over medium heat. Add the onion and garlic, and sauté a couple minutes. Then, add the ground beef and cook until browned, about 5-7 minutes, breaking up the pieces with a spatula as needed.
  2. Next, add the cabbage and 1 tsp sea salt. Stir, cover, and cook over medium-low heat for 5-7 minutes.
  3. Add the butternut squash, sweet potato, broth, vinegar, turmeric, cumin, cinnamon, cayenne, remaining 1 tsp sea salt, and black pepper. Stir, cover, and cook for 10 minutes.
  4. Check sweet potatoes and squash with a fork and if need be, cover and cook for another 3-5 minutes. Taste and adjust sea salt, pepper, and spices as desired.

Yields: 6 servings

 

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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

 

Spanish “Rice” and Chicken Bowl

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Spanish rice is something I enjoyed growing up and a recipe I kinda forgot about until recently. My mom used to make my Great Aunt Leona’s recipe and baked it inside of bell pepper halves. I was never a fan of the bell pepper part as a kid, but loved the rice. I’m sure this recipe would work well stuffed and baked inside a bell pepper too, but I didn’t opt for that since bell peppers really do not agree with me (or my husband). You could just add some bell pepper to the pan if you want that flavor, but don’t want to bother with the baking part. Then, everything still stays in one pan!

Meanwhile, mark this recipe as an easy weeknight go-to. It’s a complete meal that comes together quickly and tastes marvelous. And, again, it’s all in one pan. I hope you enjoy this twist on Spanish rice and if you do, give me a shout-out in the comments or on social media!

Cheers!

Ingredients:

  • 1 Tbsp grass-fed ghee, butter, or other fat of choice
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 boneless skinless chicken breasts, cut into 1-inch pieces
  • Sea salt and black pepper, to taste
  • 1 Tbsp homemade vegetable bouillon
  • 1 tsp chili powder
  • 16 oz bag cauliflower rice
  • 1 cup unsweetened, no salt added tomato sauce (I used this one)
  • 1/2 cup cherry tomatoes, sliced in half
  • Dried oregano, to garnish

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 pepper. Continue to cook chicken for several minutes, until browned.
  2. Reduce heat to medium-low and add the cauliflower rice. Season to taste with a bit more sea salt and pepper.
  3. While cauliflower is cooking, combine the tomato sauce, chili powder, and homemade vegetable bouillon in a small bowl. After the cauliflower has cooked for a couple minutes, add the tomato sauce mixture and cook for another 1-2 minutes.
  4. Lastly, add the cherry tomatoes and stir. Remove from heat and garnish with dried oregano.

Yields: 2-3 servings

Chicken Sweet Potato Noodle Bowl

This recipe is simple good, and makes for an incredibly quick and easy meal. And, all in one dish too. It also features homemade vegetable bouillon powder and will leave you with leftovers to store in your pantry (so you can easily make this recipe again!). The homemade bouillon came about because I wanted a concentrated broth flavor, but didn’t want to add a ton of liquid. In my quest, I realized that there are no high-quality bouillon cubes/powder out there (at least not that I’ve seen), so plan B was to make my own. It is incredibly easy to make too.

In a sense, this recipe kinda reminds me of ramen noodles, mainly because of adding the concentrated seasoning to a bowl of “noodles.” I definitely ate my fair share of those back in the day, but really…who didn’t? They were super salty (and MSG-laden), brothy, quick, cheap, and yielded a huge bowl of noodles. I guess you could say this recipe is ramen noodles, but with a 360-degree, health-ifed turn! Anyway, all you need to know is that it is delicious. We ate ours with a side of steamed buttered broccoli and it was fantastic.

Cheers and enjoy!

P.S. I went back on KATU Afternoon Live yesterday and talked about my three popsicle recipes that I recently featured on here. Watch the replay of the segment HERE.

For the vegetable bouillon powder:

  • 1/2 cup large flake nutritional yeast (I like this brand)
  • 1 Tbsp dried minced onion
  • 1/2 Tbsp sea salt
  • 1 tsp granulated garlic or garlic powder
  • 1/2 tsp dried thyme
  • 1/2 tsp dried marjoram
  • 1/2 tsp paprika
  • 1/2 tsp celery seed
  • 1/2 tsp dried sage
  • 1/4 tsp ground turmeric
  • Black pepper, to taste

Combine all ingredients in a food processor or blender. Pulse until mixture turns into a fine powder. Store in an airtight container. You may have to experiment with ratios, depending on your taste, but I recommend 1-3 tsp to 1 cup boiling water to turn this into broth. Great to use as a powder for flavor too, as seen in the recipe below.

For the noodle bowl:

  • 1 Tbsp grass-fed butter or ghee
  • 1 medium-large sweet potato, spiralized into noodles (or buy a package of pre-noodled sweet potato)
  • 2 leftover boneless skinless chicken breasts, cubed or shredded
  • 1 Tbsp homemade vegetable bouillon powder (see recipe above)
  • Generous splash of water (about 3-4 Tbsp worth)
  • Sea salt and black pepper, to taste
  • 2 green onions, chopped

Directions:

  1. Melt butter or ghee in a large pan over medium heat. Once melted, add the sweet potato noodles and chicken. Sauté a few minutes.
  2. Next, add the homemade bouillon powder and a splash of water. Mix well to coat and sauté over medium-low a few more minutes. Add a little bit more water, if needed. Taste and season with a bit of sea salt and black pepper, if needed.
  3. Divide into bowls and garnish with green onions.

Yields: 2 servings

Warm Brussels Sprout Salad with Sausage, Apple & Walnuts

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This recipe was inspired by a Brussels sprout salad from Danielle Walker’s, Meals Made Simple cookbook. When I was home over the holidays, my mom and I were looking for a winter side dish recipe to take to my aunt’s for Christmas dinner. Upon looking through her copy of Danielle’s cookbook, we decided on the Brussels sprout salad recipe (had leeks, bacon and pomegranate seeds in it!). It ended up being a huge hit! Afterward, I knew I wanted to create my own variation and that it was a priority after getting back to Portland.

I went with the idea of this being a complete one-dish meal versus a side, but it could be served as a side, if desired. It’d be a great side for a holiday meal, actually! Surprisingly, this dish held up well the next day too, though I don’t recommend letting it sit in the fridge for too long. There are so many possibilities for a meal like this, so feel free to get creative and make it how you like it!

Cheers and enjoy!

brussels-sprouts-salad

Ingredients:

  • 1.5 lb Brussels sprouts, trimmed & shredded in a food processor or with a mandoline
  • 2 Tbsp grass-fed butter or ghee (or avocado oil if you don’t tolerate any dairy)
  • 1 leek, chopped (white part only)
  • 1 large clove garlic, minced
  • Sea salt and black pepper to taste
  • 1/3 cup chicken broth, preferably homemade
  • 1 pink lady apple, chopped
  • 1 12 oz package chicken apple sausage, sliced (I recommend Aidell’s or Applegate – both of which have 4 pre-cooked sausages in each package)
  • 1/4 cup chopped raw walnuts
  • Grated raw parmesan cheese for topping, if tolerated and desired

Directions:

  1. Melt butter in a large pan over medium heat. Then, add the leek, garlic, Brussels sprouts, sea salt and black pepper. Sauté about 5 minutes.
  2. Next mix in the chicken broth, apple and sausage. Add more sea salt and black pepper, if desired. Place lid on pan and let cook 5 minutes over medium-low heat.
  3. Remove from heat and stir in walnuts. Top individual serving with desired amount of Parmesan, if using. Serve warm.

Yields: 3-4 entree-size servings

Herbed Turkey Potato Stew

herbed-turkey-potato-stew

It’s been chilly, damp and drizzly in Portland lately. With weather like this, I want nothing more than a warm and hearty one-dish meal. To me, this one kind of tastes like a mixture of Thanksgiving and shepherd’s pie, and it’s straight up healthy comfort food. It’s an especially great meal to have after a hard training session since it’s full of good starchy carbohydrates. If you’re not a regular potato eater, add more sweet potato or use butternut squash instead. Make it what you need it to be for you and most importantly, enjoy!

Meanwhile, I recently got my personal training site up and running, which you can check out HERE. If you live in the Portland area and are looking to do personal training in NE (MLK and Alberta) or NW (near Pearl District/Nob Hill), be sure to hit me up. I am currently taking new clients!

And, on another note, I was on live TV last week! I had the opportunity to go on KATU Afternoon Live here in Portland and make my pumpkin caramel bars. It proved to be a lot of fun and looks as if I’ll be a guest again in the near future. Watch the replay HERE.

UPDATE: I also went on KATU Afternoon Live and made this recipe on November 23, 2016! Watch the replay HERE!

herbed-turkey-potato-stew-2

Ingredients:

  • 1 Tbsp extra virgin olive oil or grass-fed butter
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 lb ground turkey white or dark meat, or a combination of both
  • 2 Tbsp fresh tarragon, chopped (*or 1 Tbsp dried)
  • 1.5 tsp dried thyme
  • Sea salt and black pepper to taste
  • 1/2 – 2/3 cup good-quality chicken or turkey broth
  • 5 medium Yukon gold potatoes, scrubbed and cut into 1-inch pieces (peel if desired)
  • 1 medium white sweet potato, peeled and chopped
  • 1 cup fresh green beans, cut into 1-inch pieces
  • 1 12 oz bag frozen peas

Directions:

  1. Heat large pot over medium heat and add the olive oil or butter. Once heated, add the onion and garlic, and sauté 1-2 minutes. Next, add the ground turkey and season to taste with sea salt and black pepper. Continue cooking until the meat is mostly browned (about 5 minutes), breaking up the large pieces with a wooden spoon or spatula as needed.
  2. Next, mix in the yellow potatoes, sweet potato, broth and thyme. *Note: if using dried tarragon, add now. Add more sea salt and black pepper to taste. Stir well and reduce heat to medium-low. Cover pot with a lid and allow mixture to cook for 10-12 minutes, stirring occasionally.
  3. After 10-12 minutes, add the fresh green beans and frozen peas. If needed, add a bit more broth. Cover again and cook 5-6 more minutes or until potatoes and beans are tender.
  4. Stir in the fresh tarragon. Taste and add more sea salt and/or black pepper, if desired. Serve.

Yields: ~6 servings

 

Mexican Beef and Greens Bowl

IMG_3523

Happy Monday, everyone! I thought I’d welcome the week by sharing another current favorite recipe of mine (my spiced chicken stew being another current favorite — made that again yesterday). This meal is the perfect combination of spicy, meaty and a little creamy (thank you, mayo). The mayo is what turns this recipe from good to amazing, so don’t omit it. I know it might seem a little odd to add it to the mix, but it truly makes this recipe magical.

Enjoy!

Ingredients:

  • 2 lb grass-fed ground beef
  • 1/2 yellow onion, chopped
  • 1 large clove garlic, minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1 tsp sea salt
  • Black pepper to taste
  • 1.5 cups fresh green beans, trimmed and cut into 2-inch pieces
  • 2/3 cup fresh salsa, plus more to taste, if desired (I used medium)
  • 1 bunch green kale, stemmed and torn into pieces
  • 1/3 – 1/2 cup homemade avocado oil mayo or this brand if you don’t have any homemade on hand
  • Grated raw grass-fed cheddar and/or avocado slices for serving, optional

Directions:

  1. Warm a large pan over medium heat. *Add the ground beef and break up with a wooden spoon. Then, add the onion and garlic. (*I used 15% ground beef, so didn’t need to add any fat to the pan, but if you’re using leaner ground beef, you may need to melt some fat of your choice before browning the meat with the onion and garlic).
  2. Continue cooking the meat mixture and then add the cumin, chili powder, paprika, sea salt and black pepper. Stir to distribute the spices.
  3. Stir in the green beans and salsa. Continue to cook for a few minutes.
  4. When the beans have softened slightly, stir in the kale. Cook 1-2 minutes more or until kale has wilted down. Turn off the heat and stir in the mayo.
  5. Serve with grated raw grass-fed cheddar (or other high-quality cheese) and/or avocado slices, if desired.