Golden Chicken (Four Ways)

Have you heard of Golden Milk? It is a blend of plant based milk, turmeric, maple syrup and black pepper. When I was introduced to it I loved the flavour and wondered how I could use the power of turmeric and this awesome flavour combo in a meal recipe. From this, “golden chicken” was born and has become a very common meal in our home.

You can make Golden Chicken four different ways: crockpot with boneless chicken thighs or breasts, oven with boneless chicken thighs or breasts, as a casserole dish, or as a stove top “one pot meal”.

Here are the three recipes:

Crock Pot (per 4-6 people): Combine 2-3 cups low sodium chicken broth with 1 tsp turmeric, 1 tsp. cinnamon, 1/4 cup honey mustard, 1/4 cup maple syrup, and 1 peeled and pressed clove of garlic (optional). Pour this mixture over 8-12 chicken thighs (boneless and skinless) or 4-6 chicken breasts (whole or diced). Cook on high for 1 hour and then turn to low for an additional 4-6 hours. Serve with quinoa or brown rice and your favourite fresh or roasted veggies!

Oven (per 4-6 people): Combine 1 cup of low sodium chicken broth with 1/2 tsp turmeric, 1/2 tsp. cinnamon, 2 Tbsp. honey mustard, and 2 Tbsp. maple syrup. Pour this mixture over 8-12 chicken thighs (boneless and skinless) or 4-6 chicken breasts (whole or diced). Cover and bake at 375F for about 45 minutes, or until chicken is cooked through and juices run clear. Serve with quinoa or brown rice and your favourite fresh or roasted veggies!

Casserole (per 4-6 people): Make as descried above but add 1 cup of dry brown rice, 1 additional cup of liquid, 1 cup of diced baby carrots, and 1 cup of mandarine oranges to the pan. Then allow for an extra 15-20 minutes of cooking time. Always check to ensure that everything is cooked through as ovens vary.

Stove Top (per 4-6 people): Combine 1 cup of low sodium chicken broth with 1/2 tsp turmeric, 1/2 tsp. cinnamon, 2 Tbsp. honey mustard, and 2 Tbsp. maple syrup. Set aside. Dice 4 chicken breasts and place into non-stick pan. Add a small bit of water and cook over medium heat until chicken is cooked through. Add broth mixture, 3 cups of cauliflower rice and 2 cups of diced vegetable of your choice (ie. diced carrots, peppers, peas, and corn).  Let simmer on medium heat for a few minutes then turn to medium low and cook until the broth as steamed off.

This is a wonderful dish to”cook once/eat twice” or cook enough for your family AND another family that could use help with meals.

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What is Celiac Disease and why is a Gluten Free Diet Essential for it ?

This is a question I am commonly asked as a dietitian. I have partnered with Americord to bring you answers to this controversial area.

First of all, let’s talk about what gluten is, then how it relates to Celiac Disease, and steps your family can make to accommodate a family member who has been diagnosed with this disease.

Gluten is a form of protein found in wheat, barley, rye, triticale, and many other grains  it is also found in many condiments via addition of grains such as most soy sauces, BBQ sauces, and salad dressings.

Celiac Disease (CD) which is an autoimmune disease which includes an allergy to gluten. If someone has CD, then it is essential they follow a strict gluten free diet. Even trace amounts of gluten can evoke a negative reaction. Individuals have usually had less than optimal vitamin and mineral absorption prior to diagnosis so it is always good to have a proper assessment done and determine if any supplements are advised to help with any deficiencies. In terms of food preparation, here are a few tips to keep your home GF if a family member is diagnosed with CD.

  1. Read ingredient lists well. Watch for words that indicate wheat, rye, barley, or any other grain that may contain gluten. A common one is “hydrolyzed wheat protein” in many salad dressings and other condiements. Even soy sauce contains wheat and a GF version must be used.
  2. Have a toaster that is dedicated to GF bread only. Label it and set it in a separate area than you regular toaster.
  3. Switch out wheat based pasta for rice pasta, lentil pasta, chickpea pasta, cauliflower rice, or spiralized zucchini
  4. Always have quinoa on hand that can be offered hot or cold.
  5. For oatmeal try Bob’s Red Mill GF steel cut oats. Their GF pancake mix, pizza crust mix and other mixes are also great options for a quick and easy meals
  6. For baking use a mix of GF flours as one kind alone may lead to a dense baked product but mixing a few together can be quite nice. If you are looking for a GF muffin recipe you could try this one that I have been making for years.
  7. If using luncheon meats, be aware of any fillers that contain gluten. 
  8. Offer lots of fresh fruits and vegetables as these are always free of gluten.
  9. Be sure to ask at restaurants if they offer GF options and if they ensure proper preparation techniques of these away from any products that contain gluten.
  10. If travelling, take your own GF snacks from home to ensure adequate nourishment along the way. We really like taking fruits, veggies, GF hummus, GoGoQuinoa biscuits, and BohoBars in our home.

Also, remember that consulting an RD upon diagnosis is a great idea. You can contact your local College or Dietitians to find one in your area. And as always, feel free to leave questions in the comment section below.

 

Almond Butter Chicken

Last week my boys were having bananas and almond butter as an after school snack and they asked if we could have almond butter with supper. I was already planning to make chicken but had planned on Chicken Feta Bruschetta. I love when the boys are involved in meal planning so I quickly agreed that including almond butter would be a great idea and through this recipe together. It was a huge winner all around and I decided it was definitely one worth sharing so here it is!

Ingredients (per 6-8 servings)

6-8 boneless, skinless chicken breasts

1 cup low sodium chicken broth (or water)

1/2 cup natural almond butter

1/4 cup low sodium soy sauce

1/4 cup honey or maple syrup

1 tsp. tumneric

1 tsp. garlic powder

Instructions

  1. Mix broth, almond butter, soy sauce, honey, and spices altogether.
  2. Place chicken in an oven safe dish and pour mixture over chicken. You may also wish to add a little extra broth or water around the edge of the pan for extra moisture.
  3. Cover chicken with lid or foil and bake at 375F for about 35-45 minutes (until chicken is cooked through and juices run clear.)
  4. Serve with any sides your family enjoys and put any leftovers away for quick and way lunches or suppers later in the week.

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Overnight Pumpernickel French Toast Bake

This hearty breakfast is perfect for a busy weekday morning or a relaxing weekend. Either way you can prep it the night before and just pop it in the oven when you wake up. L

Ingredients

6-8 cups of diced pumpernickel bread

2 cups coconut milk

3 cups cartoned egg whites

2 Tbsp. Maple syrup

1 Tbsp. Vanilla extract

1 Tbsp Cinnamon

Instructions

1. Place bread cubes into a large glass Pyrex.

2. Beat together coconut milk, egg whites, vanilla, maple syrup, and cinnamon. Then pour it over the bread pieces.

3. Cover pan with foil and place in the fridge for 4-24 hours.

4. When ready, bake at 350 F for about 45 minutes or until all the liquid has cooked through.

Serve with your favourite yogurt and fruit and a sprinkle of hemp hearts or blend with a smoothie such as the one pictured here which has coconut milk, frozen blueberries, spinach, banana, and hemp hearts  💜

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Until next time…stay healthy!

 

Vegan Chocolate Raspberry Muffins

To kick off the first day back to school/work routine I am sharing these moist and incredibly flavorful muffins. They are a source of antioxidants, probiotics, and omega3 fatty acids to help keep your family’s immune systems strong for cold and flu season! I used the new Sneakz Organic for an extra boost of nutrition. You can find more about it here.

Ingredients
1 cup whole wheat flour
1/2 cup Bobs Red Mill steel cut oats
2 scoops Sneakz Organic Chocolate Protein Powder
1/4 cup Manitoba Harvest hemp hearts
1 cup Silk coconut milk
1/3 cup unsweetened applesauce
1/4 cup Garden of Life coconut oil
1/4 cup honey (or coconut sugar)
1 banana
2 tsp. Cinnamon
2 tsp. Baking powder
1/2 cup fresh or frozen raspberries
1/4 cup pomegranate seeds (or other berry)

Instructions
1. Mash banana, then add honey, applesauce and coconut oil and blend until smooth. Set aside.
2. In another bowl mix together dry ingredients. Add in coconut milk and banana mixture and mix until moistened.
3. Add berries and pomegranate seeds then mix again and pour into muffin tin.

Bake at 375 F for 20-22 minutes

Crock Pot Thai Chicken Stew

I love making warm and nourishing meals in the winter time. This stew meets both of those goals perfectly and my boys all love it. This recipe is wonderful for a busy work day or a cozy weekend day. My kids love cutting veggies for soups and stews. For this tecipe they cut the peppers and green beans and measure the quinoa and rice. Getting them involved increases their interest in a meal every single time! I hope you and your family enjoy it too!

Ingredients

12-16 boneless, skinless Chicken thighs OR 4-6 boneless, skinless chicken breasts diced

1 cup sodium free chicken broth

3 Tbsp. low sodium soy sauce

3 Tbsp. honey mustard

1 Tbsp. puréed ginger (or 1 drop Doterra ginger essential oil)

1 Tbsp. puréed garlic (or 2 garlic cloves, peeled and minced)

1 Tbsp, honey

2 tsp. tumeric

2-3 peppers, diced

1 onion, diced

20-25 green beans, chopped into 1” length pieces

1 cup cooked red quinoa

3 cups cooked brown rice

1 cup diced pineapple (optional)

Instructions

1. Mix broth, soy sauce, honey mustard, ginger, garlic, tumeric, and honey together.

2. Place chicken thighs or diced chicken breast, peppers, and onions into crock pot and add broth mixture. Turn crock pot on low and start cooking. (You will need 5-8 hours of cooking on low overall.)

3. After 4 or more hours of letting the chicken cook (and ideally at least 1 hour before you plan to eat), open the crock pot to shred the chicken apart. I like to do it on a cutting board, but you can also do it with two forks right in the crock pot if you wish too. Once done this, add the green beans, cooked quinoa and rice, and mix everything together. Continue to cook on low until you are ready to eat.

Hope your 2018 started off with a wonderful family day.

Until next time…stay healthy!

 

BlackBerry Chia Pinwheels

One of my favourite holiday traditions is baking with my mom and kids. This week-end we took an old family recipe and made it dairy free by using coconut oil instead of butter. We also made it free of refined sugar and replaced some of the white flour with whole wheat and added a touch of omega 3 by replacing regular jam with chia jam. My mom was skeptical how they would turn out. I’m thrilled to report it was 100% successful. Here is the recipe.

Ingredients
1/2 cup whole wheat flour
1/2 cup unbleached white flour
1/2 cup Garden of Life Coconut Oil
1/2 cup coconut sugar
1 egg
1 tsp baking powder
1 tsp vanilla
1 tsp cinnamon
Several spoonfuls if blackberry chia jam (or your favourite chia jam/purée)

1. Blend all ingredients except the jam/purée and knead until it becomes a dough.
2. Place between two pieces of wax paper and roll into a rectangle. It takes a bit to get it all flattened out, but you will get there.
3. Remove the top piece of wax paper.
4. Add jam/purée in small amount spreading it into a thin layer to about 1/4” from the edges.
5. Using the bottom piece of wax paper to help you get started, roll the dough into a long roll.
6. Wrap it up in the wax paper and place in fridge for at least 4 hours. You can leave it there for up to 48 hours though.
7. When ready to bake, unwrap the roll and slice into 1/4” pieces. Place on cookie sheet or stone and bake at 325 F for about 18 minutes.

Until next time….stay healthy!

One Pot Zucchini Noodle Bruschetta

In case you missed it on my Instagram today, this amazing “one pot meal” had on 4 ingredients and took about 5 minutes to make.

Here is the recipe:
Sauté Spiralized Zucchini (aka #zoodles) with bruschetta mix. Once warmed through add a handful of Manitoba Harvest hemp hearts and a handful of pine nuts. Then serve. You could also make this with any other spiraled veg.

This is a veggie packed meal, high in flavor, antioxidants, and essential fatty acids!

Tip for little ones: I like to cut the zoodles up for my kids and add shredded cheese (Daiya Foods cheese for Clay since needs Dairy Free). It helps everything stick together a little easier. Hope your family loves this one as much as we do!

 

 

Our New “Main Squeeze”!

Did you know that we are all recommended to eat one dark green vegetable and one orange vegetable every single day? I don’t know about you but some days that is a hard goal for my kids to meet. Some days they gobble up their meal and other days they aren’t fussy on it. Smoothies and purees are a great ways to fill that gap. A handful of spinach or the addition of a little roasted sweet potato is easy when blended with other tasty foods. I love to offer them with a whole grain muffin at breakfast or for a refreshing after school snack. I have wanted to send them to school with my twins but up until recently I haven’t had a means to do so.

Over the past few weeks I have been making smoothies and purées in the evening, then filling our Original Squeezes and freezing them overnight. I add them to the twins lunches and according to my son Wes (who would live off smoothies if I let him) “they melt just enough to eat but not enough to be messy”. Yay! That is exactly what I was hoping for. I have included Wes’ favourite smoothie recipe near the end of this post.

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Other days I have been sending various combinations of applesauce/fruit purees including the most amazing apple/sweet potato/date blend which is Clay’s favourite. More on that soon. But first, if you haven’t heard of the Original Squeeze before let me tell you a little more about it. Then I have a few yummy recipes to share with you! 

The Original Squeeze was the first portable Squeeze container on the market. It’s sleek design allows you to pour your choice of smoothie, yogurt, or purée inside for your child to enjoy. I am fascinated by the fact that they stand up straight!!! This was huge for me…no spills! They are freezer and dishwasher safe and free of toxins, BPA, pthalatea, PVC, and lead and are dishwasher safe. Not only are these incredibly useful, they also have a cute design and helped us cut down on the environmentally unfriendly applesauce pouches we had been purchasing. 

I have been looking for something like this for a long time and am thrilled to share it with you. If you have been on the hunt for a way to take veggie and fruit packed purees and smoothies to the park or school, look no further! The Original Squeeze is perfect for the task. The Original Squeeze is available on well.ca and Walmart.ca .

Now, as promised, here are a few of my kids favourite smoothie and fruit/veggie purees that help them meet those goals for green and orange vegetables. Keep an eye on my Instagram page for a giveaway coming soon and over the coming weeks for more smoothie and puree blends my boys love to enjoy from their Original Squeezes.

CHOCOLATE CHERRY COCONUT (aka Black Forest Cake Smoothie when I serve it to adults)

2 cups coconut milk (or less if you want a thicker smoothie)

1 cup chocolate coconut milk yogurt (I use the Yoso Brand)

1 banana

2 cups frozen cherries

1 large handful baby spinach

Blend and enjoy!

APPLE/SWEET POTATO/DATE PUREE

  1. Peel sweet potato and dice into small cubes (about 1/4″ thick) and place on baking stone or pan.
  2. Dice or thinly slice 2 apples and place on same stone or pan.
  3. Sprinkle with tumeric and cinnamon.
  4. Roast at 400 degrees F for about 25 minutes or until sweet potatoes and apples are softened.
  5. Place in food processor and blend with 1/4 cup pitted dates.

Note: If you have a Baby Brezza or another kitchen appliance that steams and blends, you can steam and blend all at once and skip with roasting process.

The addition of turmeric and cinnamon to this recipe are optional. They add antioxidant and blood sugar balancing benefits in addition to flavor; however, the puree is great without them too if you do not have them on hand.

As always, if you have any questions or comments, please feel free to comment here or send me a message through my Instagram feed. You can find out more about these squeezes and other amazing products from Elfe Juvenile Products on their website (www.elfe.com), Facebook page (https://www.facebook.com/elfejuvenileproducts/), and Instagram feed (https://www.instagram.com/elfejuvenileproducts/).

Until next time, stay healthy!

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Pumpkin Oatmeal Muffins

Autumn has so many wonderful traditions and one of my favourite is our annual visits to a local pumpkin farm. The boys love to pick out pumpkins for the front porch and a few for baking too. One of our favourite pumpkin recipes is pumpkin pudding which you can find here. Another is these pumpkin muffins…a true staple in our home during the fall months.

And if you don’t have a pumpkin farm near you where you can get fresh pumpkins to roast, not to worry, canned pure pumpkin works well too. Here is the recipe!

 

Ingredients:
1 and ¼ cup whole wheat flour
1 and ¼ cup steel cut oats
¾ cup unbleached all-purpose flour
¼ cup hemp hearts
2 tsp cinnamon
2 tsp baking powder
¼ tsp baking soda
1 cup coconut milk (or alternate milk of your choice)
¼ cup maple syrup or agave syrup
2 eggs
3 cups roasted pumpkin OR 1 can (796 mL) pure pumpkin puree
¼ cup unsweetened applesauce (or 1 banana mashed)
¼ cup canola oil or coconut oil
1 tsp. vanilla extract

Optional Ingredients:
½ cup crushed walnuts or pecans
½ cup raisins or dried cranberries

Instructions:
1. Combine all dry ingredients and make a well in the centre.
2. Combine all wet ingredients and pour into dry ingredients.
3. Add optional ingredients as you wish.
4. Mix together until moistened. Do not over mix.
5. Spoon batter into non-stick muffin pan.
6. Bake at 350° for 20-25 minutes.

Makes 18 muffins.

Here are a few more pics from the two trips we made to gather pumpkins this year…

 

 

Until next time…stay healthy!