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flairmagazineblog · 4 years ago

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Your Guide to Healthy Filling Dishes That Speak 'YUMMY'

Ever dreamed of getting the best of both worlds, a delicious and low-in calorie meal? We assure you that the plates in store will make you feel great, inside and out; because, in this article, you’ll find recipes of dishes that will make you have them guilt-free.

Roasted Salmon with Green Beans and Tomatoes

https://www.goodhousekeeping.com/foodrecipes/easy/a22749664/roasted-salmon-with-green-beans-and-tomatoesrecipe/

Veggies and Salmon is the perfect duo for a yummy yet healthy meal. It will not take as much time, maybe only 20 minutes but it will certainly look like a charming dish.

Ingredients

1 1/4 lb. skinless salmon fillet, then cut into 4 pieces

1 1/4 trimmed green beans

6 smashed cloves garlic

2 tbsp. olive oil

1/2 c. pitted kalamata olives

1 pt. grape tomatoes

Kosher salt

Pepper

Optional: 3 chopped anchovy fillets

For Serving: Greek yogurt

Steps

The oven should be heated to 218 Celsius degrees, toss the garlic, beans, onions, olives, and anchovies (if you chose to use them) with 1 tablespoon oil and 1/4 teaspoon pepper on a wide-rimmed baking sheet. Leave for 12 to 15 minutes, or until vegetables are tender and starting to brown.

Meanwhile, in a large skillet over medium heat, heat the remaining tablespoon of almond oil and should be seasoned with 1/4 teaspoon salt and pepper and cooked until golden brown and opaque throughout, leave for 4 to 5 minutes per side. Make sure to serve with vegetables and, If needed, yogurt.

Grilled Steak Tortilla Salad

https://www.goodhousekeeping.com/food-recipes/easy/a19855342/grilledsteak-tortilla-salad-recipe/

This recipe can feel most like getting the best of both worlds. The steak mixed in the salad with the unexpected kick of the jalapeños will instantly make you forget that you’re having a salad.

Ingredients

1 and 1/2 lb. skirt steak

1 tsp. chili powder

1 1/2 lb. plum tomatoes, then cut them into pieces

2 sliced scallions

1 thinly sliced jalapeño

2 tbsp. fresh lime juice

1 bunch arugula, thick stems discarded

1 c. fresh cilantro (coriander in English)

Kosher salt

Pepper

For Serving: Charred flour tortillas

Steps

Use the chili powder and ½ teaspoon each salt and pepper; to season the steak. Either broil or grill to the desired doneness, if you’re going for medium-rare, then leave for 3 to 4 minutes per side for medium-rare. Then let it rest before slicing.

Put together in a bowl the plum tomatoes, scallions, jalapeño, lime juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Then, toss with cilantro (coriander) and arugula; fold in steak.

Lastly, serve it with charred flour tortillas.

Traditional Chicken Curry

https://www.goodhousekeeping.com/food-recipes/a7386/chicken-curry/

Yes, we understand that having white rice make it to this list is surprising for you, but, yes, it can be a part of a healthy meal! The traditional chicken curry is only 220 calories so it is live proof. This Indian meal is savory, complex yet quick to prepare.

Ingredients

For the chicken

1 and 1/2 lb. boneless, skinless chicken breasts, cut into 2-inch chunks

1 c. low-sodium chicken broth

2 tbsp. olive oil

1 large onion

6 crushed with press cloves garlic

2 tbsp. finely grated peeled fresh ginger

1 finely chopped red chile

1 tbsp. garam masala

1 tbsp. ground coriander

2 tsp. sweet paprika

Kosher salt

Pepper

2 tbsp. tomato paste

1/4 c. plain full-fat yogurt

For Serving: Get plainer full-fat yogurt, cooked rice, and chopped cilantro

Steps

On medium-high, heat 2 tbsp of oil in a large Dutch oven.

Put on onion and leave to cook, while stirring occasionally, until it starts to change color.

Lessen heat to medium and then cook, while stirring occasionally again, until tender, from 3 to 4 minutes more.

Add in the garlic and chile, stir then cook for 1 minute.

Stir in the garam masala, ginger, coriander, paprika, and ½ tsp salt, and then cook while stirring for 2 minutes.

Stir in tomato paste and cook for another 2 minutes.

With ½ tsp each salt and pepper, season chicken, then add it to pot and cook, keep tossing occasionally, until it’s no longer pink, 5 minutes.

Add in the chicken broth and gently simmer, keeping it covered until the chicken is cooked for 6 to 8 minutes.

Stir in yogurt and lastly, serve over rice, preferably with sprinkled cilantro but only if desired.

Sausage-Stuffed Zucchini Boats

https://www.goodhousekeeping.com/food-recipes/a37551/sausage-stuffed-zucchini-boats-recipe/

We finally found a way where we can enjoy cheese without all the calories. You can also pair them with pasta for a tasty meal, which is such a surprising meal; cause it has only 350 calories.

Ingredients

4 small zucchini

2 links sweet Italian sausage (with casing removed)

1 small chopped onion

2 tsp. olive oil

1/4 tsp. salt

1 1/4 c. marinara sauce

1 c. shredded mozzarella

Chopped parsley

Optional: any pasta you prefer

Steps

Cut zucchini in half (lengthwise); scrape out and chop the flesh, leaving 1⁄4 inch shell.

In a 10-inch skillet, heat olive oil on medium-high. Add chopped zucchini, onion, sweet Italian sausage, and salt. Cook for 8 minutes, breaking up with the back of a spoon.

In a 3-quart baking dish, spread marinara sauce; arrange zucchini shells on top, cut sides up. Spoon sausage mixture into shells. Top with shredded mozzarella. Cover with foil; bake in 450°F oven for 30 minutes. Uncover; bake for 5 minutes. Garnish with parsley.

Serve with pasta.

Angel-Hair Pasta with Shrimp and Greens

https://www.foodnetwork.com/recipes/food-network-kitchen/angel-hair-pasta-with-shrimp-and-greens-3364818

This recipe can easily provide you with only 85 calories; as shrimp is a great source of protein and selenium, as well as being a powerful antioxidant. This meal will balance out carbs with the choice of shrimps.

Ingredients

3 tablespoons extra-virgin olive oil

4 cloves garlic, chopped

1-pint cherry tomatoes, halved

Kosher salt

8 ounces angel-hair pasta

8 cups chopped escarole, kale, and/or Swiss chard

1 pound medium shrimp, peeled and deveined

1/2 teaspoon red pepper flakes

Freshly ground pepper

1/2 cup fresh basil, chopped

Grated zest and juice of 1/2 lemon

Steps

Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs, adding the greens to the water. Drain and rinse under cold water; transfer to a large bowl.

Combine the shrimp, red pepper flakes, 1/2 teaspoon salt, and a few grinds of pepper in a medium bowl. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook until golden, about 1 minute. Add the shrimp and cook until pink, about 3 minutes per side. Add the tomatoes and cook, stirring often, until slightly softened, about 2 minutes.

Add the shrimp mixture to the bowl with the pasta along with the basil and lemon zest and juice; toss to combine.

Nouran Hassan

Your Guide to Healthy Filling Dishes That Speak ‘YUMMY’ was originally published on FLAIR MAGAZINE

0 notes

jesseneufeld · 5 years ago

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Whole30® Recipe Roundup

Eating well means different things to different people, but I think we can agree that it should always taste good. The recipes that follow happen to be aligned with Whole30® eating guidelines—but more importantly, they’re all meals and snacks I would eat anytime. If you’re planning your first Whole30 or you’re new to the Primal or keto styles of eating, the recipes below offer a variety of easy, flavorful options for you and your family. No sacrifices necessary.

Whole30 Breakfast Recipes

Curried Pork Frittata

This curried pork frittata is a high-protein and high-fat meal that’s perfect for brunch or dinner. It’s a frittata, basically, with added flavor from coconut milk, ground pork, curry powder, and fresh arugula. The texture is light and airy, and the flavor is rich and buttery.

Servings: 4–6 Time: 55 minutes

Ingredients

1 pound ground pork (450 g)

2 teaspoons curry powder, divided (10 ml)

6 eggs

6 tablespoons butter, melted and cooled to room temp (85 g)

3/4 cup coconut milk (180 ml)

½ teaspoon salt (2.5 ml)

2 large handfuls arugula

Learn how to make this recipe.

Whole30-Approved Breakfast Sausage

Finding breakfast sausage without sugar and other additives is not the easiest task. Thankfully, with a few simple spices, making your own Whole30 homemade breakfast sausage for skillets, egg bakes, or sausage patties is really easy! This simple but tasty recipe from our dear friend Paleo Bailey at the Whole Kitchen Sink proves that you can make your own breakfast sausage in 30 minutes with minimal ingredients.

Servings: 8 Time: 30 minutes

Ingredients

2 pounds ground pork

1/2 tablespoon salt

1/2 tablespoon fennel

2 teaspoons pepper

1 teaspoon dried sage

1 teaspoon garlic powder

Optional: 1/2 teaspoon crushed red pepper flakes

Learn how to make the recipe.

Spanish Fried Egg

Need something to accompany that Whole30 breakfast sausage? Why, a fried egg, of course. While this crispy-edged egg can stand alone, it’s also wonderful with a side of homemade sausage or as a topper for a kale salad, zoodles, or sweet potato toast.

Servings: 1 Time: 5 minutes

Ingredients

1 egg

3 tablespoons extra virgin olive oil, or enough to have about 1/8” in the bottom of the skillet

Salt

Learn how to make this recipe.

Sweet Potato Toast with Mashed Avocado and Egg

Millennials obsessed with avocado toast are on to something—it’s nutrient-rich, satiating, and finger-licking satisfying, but a no-go for Whole30-ers and Primal types that don’t eat toast. Swap the pre-sliced packaged bread for sliced sweet potatoes (cooked, mind you) and you can welcome this dish to the breakfast rotation. Add even more sustenance with an avocado- or olive oil-fried egg.

Servings: 4 Time: 30 minutes

Ingredients:

1 large sweet potato

2 tablespoons Primal Kitchen Avocado Oil

4 eggs

Salt and pepper to taste

1 avocado, mashed and spritzed with fresh lemon juice

2 teaspoons Trader Joe’s Everything but the Bagel Seasoning

1 tablespoon fresh cilantro leaves

1 tablespoon Primal Kitchen Extra Virgin Avocado Oil

Learn how to make this recipe.

Whole30 Lunch Recipes

Whole30 Instant Pot Ranch Chicken Tacos

The star of this show is the easy, zest Instant Pot chicken: A touch creamy, spicy, zesty, and herby, this chicken is seasoned simply with Whole30-approved taco seasoning and Primal Kitchen Ranch Dressing. Make the whole batch of chicken (it makes two pounds) and save the leftovers for easy protein for salads, omelets, spiralized and riced veggie bowls. To make tacos, pile a few pieces of diced ranch chicken on top of delicate bibb lettuce along with sliced avocado and grape tomatoes, and a spattering of chopped cilantro.

Servings: 8 Time: 25 minutes

Ingredients

Primal Kitchen Avocado Oil Spray

1 pound skinless, boneless chicken thighs

1 pound skinless chicken breasts

1-2 tablespoons Primal Palate Taco Seasoning

1 cup Primal Kitchen Ranch Dressing

Learn how to make this recipe.

Grilled Chicken Salad

Throw this Whole30 approved, keto-friendly, high-nutrient salad together in less than 10 minutes. If you plan to take it to work or to use as a make-ahead dinner, try stacking it in a large mason jar: Place the greens on the bottom, followed by the chicken, carrots, cucumbers, tomatoes, bacon, and seeds, and seasonings. Right before you’re ready to eat, shake onto a plate or salad bowl, top with sliced avocado, and drizzle on Primal Kitchen® Dreamy Italian Dressing.

Servings: 4 Time: 35 minutes

Ingredients

4 pieces boneless chicken

2 tablespoons Primal Kitchen Avocado Oil

1 teaspoon oregano

2 sprigs chopped rosemary

2 cups mixed greens

1 avocado (sliced)

1/3 cup cherry tomatoes

1/3 cup cucumbers

1/3 cup carrots

1/8 cup pumpkin seeds

1/4 cup bacon bits

Salt and pepper (to taste)

Primal Kitchen Dreamy Italian Dressing

Learn how to make this recipe.

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Turkey Pineapple Burgers in Lettuce Wraps

A lighter, slightly tropical take on the classic burger, this pineapple-topped turkey burger is flavored with coconut aminos and chili pepper flakes. It’s reminiscent of a Hawaiian-style burger topped with teriyaki sauce, but Whole30 Chef Sarah Steffens gave the classic recipe a healthy makeover so you get a similar flavor profile without any added sweeteners or soy.

Servings: 4 Time: 50 minutes

Ingredients

4 Applegate Organics® Turkey Burgers*

1 red or yellow onion, peeled and thinly sliced

4 pineapple rings

Sprinkle of chili pepper (optional)

1 Tbsp coconut aminos

1 Tbsp coconut oil

1-2 avocados, peeled and sliced

4 heaping Tbs. Primal Kitchen Classic Mayo (to garnish)

1 head of butter lettuce (torn as individual leaves)

Cilantro (to garnish)

Learn how to make this recipe.

*Applegate Organics turkey burgers are Whole30 compliant, but, of course, you can make your own turkey burgers from ground turkey and whatever Whole30 seasonings you like.

Avocado Chicken Salad

Don’t get us wrong—we adore our Primal Kitchen Mayo made with avocado oil—but, sometimes it’s nice to switch things up with a chicken salad recipe that gets its healthy fat and flavor from mashed avocado. Our friend Dani Spies at Clean & Delicious whipped up this easy eight-ingredient chicken salad that can be piled onto butter lettuce leaves, packed with zucchini or carrot chips for a workweek lunch, or served in cucumber boats (spoon out the seeds to make room for the chicken salad).

Servings: 2 Time: 15 minutes

Ingredients

1 heaping cup cooked chicken breast, cut into bite sized pieces

1 avocado, diced

1/4 cup diced celery

1/4 cup sliced scallions

1/2 diced jalapeno (remove ribs and seeds)

1 clove crushed garlic

2 tbsp. chopped cilantro

1-2 tbsp. fresh lime juice

Salt and pepper to taste

Learn how to make the recipe.

Spinach Deviled Eggs

If you love (and miss!) spinach-artichoke dip but want a keto-friendly, Whole30-approved option, these deviled eggs provide an out-of-the-box option that can be enjoyed without remorse. There’s no cheese in sight in this recipe, but it still has all of the creamy, rich flavor of the original dip. The egg whites provide an easy-to-hold package for delivering the flavorful filling, making this recipe perfect for a lunch to go. Pair with a simple green salad, some carrot and celery sticks, and a handful of olives or raw almonds for a tasty moveable feast.

Servings: 2 Time: 30 minutes

Ingredients:

3 hard-boiled eggs

3 tablespoons Primal Kitchen Mayonnaise

1/2 cup chopped spinach

1/4 cup chopped, marinated artichoke hearts

1 teaspoon Primal Kitchen Organic Spicy Brown Mustard

Garlic and onion powder to taste

Learn how to make the recipe.

Whole30 Dinner Recipes

youtube

Shortcut Whole30 Bolognese

You could slave over the stove, simmering three cuts of meat with red wine, aromatic veggies, and milk to make a traditional bolognese sauce, but you could also take a shortcut that slashes the ingredients and cook time in half and still end up with a meaty, stick-to-your ribs comforting dish that’s even Whole30 approved. We know which one we’d pick.

Servings: 8 Time: 40 minutes

Ingredients:

1 package pancetta, cubed (4 oz.)

1 pound grass-fed ground beef

1 white or yellow onion, diced

1 large carrot, peeled and diced

1 jar Primal Kitchen Roasted Garlic Marinara Sauce

Watch the video to learn how to make this recipe.

Sheet Pan Steak Fajitas

The whole point of sheet pan meals is to make life easier by delivering a flavorful, balanced meal to your table with very little cooking and cleanup involved. These sheet pan steak fajitas deliver on all counts. Strips of steak, bell pepper and onions served with avocado and salsa is a delicious mix of protein, colorful vegetables and healthy fat. Everything cooks together at the same time.

Servings: 4 Time: 40 minutes

Ingredients

1 pound flank steak, cut into ½-inch slices*

Juice of 1 lime

1/3 cup avocado oil

2 teaspoons chili powder

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon kosher salt

4 bell peppers, thinly sliced

1 red onion, thinly sliced

Learn how to make this recipe.

Salmon Steak Salad with Lemon Turmeric Vinaigrette

This recipe keeps it simple, without sacrificing flavor. Broiled salmon steaks are served over seared tomatoes and peppery arugula for a warm main course salad. The salad is dressed with invigorating Primal Kitchen Lemon-Turmeric Vinaigrette, adding bright citrus flavor and turmeric’s revitalizing health benefits.

Servings: 4 Time: 20 minutes

Ingredients

5 to 6 ounces arugula (several big handfuls) (170 g)

2 to 4 salmon steaks, depending on the size (plan on about 8 ounces/226 g per person)

½ cup Primal Kitchen Lemon Turmeric Vinaigrette & Marinade (120 ml)

2 tablespoons Primal Kitchen Avocado Oil or extra virgin olive oil (30 ml)

16 ounces cherry tomatoes, halved (450 g)

Learn how to make this recipe.

Moroccan Chicken

Spice up the kitchen with this delicious Moroccan Chicken infused with anti-inflammatory spices and a rich combination of ginger, cinnamon, paprika, coriander, cumin, and Primal Kitchen Lemon Turmeric Vinaigrette & Marinade. Accompanied by crisp green beans and served over a bed of cauliflower rice, this exotic and well-rounded meal comes together in about an hour.

Servings: 4 Time: 1 hour

Ingredients

2 Tbsp Primal Kitchen Avocado Oil

1 onion, finely diced

3 garlic cloves, finely diced

1 Tbsp finely chopped ginger

1/2 teaspoon cinnamon

1 1/2 teaspoon paprika

1/2 teaspoon coriander

1/2 teaspoon cumin

1/4 teaspoon cayenne (optional)

4 bone-in chicken thighs (with skin on)

Salt

Pepper

1 14.5 ounce can diced tomatoes in juice

1 1/4 cup Primal Kitchen Lemon Turmeric Vinaigrette & Marinade

1 cup water

1/2 cup finely chopped cilantro

1 lemon, thinly sliced

2 cups green beans

1/4 cup finely chopped mint

Learn how to make this recipe.

Spicy Lemon-Garlic Shrimp Skewers

Shrimp skewers are a classic choice for grilling outdoors or indoors. Made in just 20 minutes, these simple shrimp skewers are gluten-free, paleo-friendly, and Whole30-approved. They make a fresh, citrusy, and slightly spicy topper for salad, cauliflower rice, or a bed of grilled asparagus. Our friends at Paleo Hacks graciously shared this quick-cook idea with us.

Servings: 2-3 Time: 20 minutes

Ingredients

1 pound medium shrimp, peeled and deveined, tail on

2 lemons, halved and sliced

1 tablespoon lemon zest

1 tablespoon chili flakes

3 garlic cloves, minced

1/4 cup fresh lemon juice

2 tablespoons fresh parsley, chopped

Salt to taste

Learn how to make this recipe.

What Whole30 recipes have been your go-tos? Share your favorites below, and thanks for stopping by today.

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The post Whole30® Recipe Roundup appeared first on Mark's Daily Apple.

Whole30® Recipe Roundup published first on https://drugaddictionsrehab.tumblr.com/

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lauramalchowblog · 5 years ago

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Whole30® Recipe Roundup

Whole30 Breakfast Recipes

Curried Pork Frittata

Servings: 4–6 Time: 55 minutes

Ingredients

1 pound ground pork (450 g)

2 teaspoons curry powder, divided (10 ml)

6 eggs

6 tablespoons butter, melted and cooled to room temp (85 g)

3/4 cup coconut milk (180 ml)

½ teaspoon salt (2.5 ml)

2 large handfuls arugula

Learn how to make this recipe.

Whole30-Approved Breakfast Sausage

Servings: 8 Time: 30 minutes

Ingredients

2 pounds ground pork

1/2 tablespoon salt

1/2 tablespoon fennel

2 teaspoons pepper

1 teaspoon dried sage

1 teaspoon garlic powder

Optional: 1/2 teaspoon crushed red pepper flakes

Learn how to make the recipe.

Spanish Fried Egg

Servings: 1 Time: 5 minutes

Ingredients

1 egg

3 tablespoons extra virgin olive oil, or enough to have about 1/8” in the bottom of the skillet

Salt

Learn how to make this recipe.

Sweet Potato Toast with Mashed Avocado and Egg

Servings: 4 Time: 30 minutes

Ingredients:

1 large sweet potato

2 tablespoons Primal Kitchen Avocado Oil

4 eggs

Salt and pepper to taste

1 avocado, mashed and spritzed with fresh lemon juice

2 teaspoons Trader Joe’s Everything but the Bagel Seasoning

1 tablespoon fresh cilantro leaves

1 tablespoon Primal Kitchen Extra Virgin Avocado Oil

Learn how to make this recipe.

Whole30 Lunch Recipes

Whole30 Instant Pot Ranch Chicken Tacos

Servings: 8 Time: 25 minutes

Ingredients

Primal Kitchen Avocado Oil Spray

1 pound skinless, boneless chicken thighs

1 pound skinless chicken breasts

1-2 tablespoons Primal Palate Taco Seasoning

1 cup Primal Kitchen Ranch Dressing

Learn how to make this recipe.

Grilled Chicken Salad

Servings: 4 Time: 35 minutes

Ingredients

4 pieces boneless chicken

2 tablespoons Primal Kitchen Avocado Oil

1 teaspoon oregano

2 sprigs chopped rosemary

2 cups mixed greens

1 avocado (sliced)

1/3 cup cherry tomatoes

1/3 cup cucumbers

1/3 cup carrots

1/8 cup pumpkin seeds

1/4 cup bacon bits

Salt and pepper (to taste)

Primal Kitchen Dreamy Italian Dressing

Learn how to make this recipe.

Turkey Pineapple Burgers in Lettuce Wraps

Servings: 4 Time: 50 minutes

Ingredients

4 Applegate Organics® Turkey Burgers*

1 red or yellow onion, peeled and thinly sliced

4 pineapple rings

Sprinkle of chili pepper (optional)

1 Tbsp coconut aminos

1 Tbsp coconut oil

1-2 avocados, peeled and sliced

4 heaping Tbs. Primal Kitchen Classic Mayo (to garnish)

1 head of butter lettuce (torn as individual leaves)

Cilantro (to garnish)

Learn how to make this recipe.

*Applegate Organics turkey burgers are Whole30 compliant, but, of course, you can make your own turkey burgers from ground turkey and whatever Whole30 seasonings you like.

Avocado Chicken Salad

Servings: 2 Time: 15 minutes

Ingredients

1 heaping cup cooked chicken breast, cut into bite sized pieces

1 avocado, diced

1/4 cup diced celery

1/4 cup sliced scallions

1/2 diced jalapeno (remove ribs and seeds)

1 clove crushed garlic

2 tbsp. chopped cilantro

1-2 tbsp. fresh lime juice

Salt and pepper to taste

Learn how to make the recipe.

Spinach Deviled Eggs

Servings: 2 Time: 30 minutes

Ingredients:

3 hard-boiled eggs

3 tablespoons Primal Kitchen Mayonnaise

1/2 cup chopped spinach

1/4 cup chopped, marinated artichoke hearts

1 teaspoon Primal Kitchen Organic Spicy Brown Mustard

Garlic and onion powder to taste

Learn how to make the recipe.

Whole30 Dinner Recipes

youtube

Shortcut Whole30 Bolognese

Servings: 8 Time: 40 minutes

Ingredients:

1 package pancetta, cubed (4 oz.)

1 pound grass-fed ground beef

1 white or yellow onion, diced

1 large carrot, peeled and diced

1 jar Primal Kitchen Roasted Garlic Marinara Sauce

Watch the video to learn how to make this recipe.

Sheet Pan Steak Fajitas

Servings: 4 Time: 40 minutes

Ingredients

1 pound flank steak, cut into ½-inch slices*

Juice of 1 lime

1/3 cup avocado oil

2 teaspoons chili powder

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon kosher salt

4 bell peppers, thinly sliced

1 red onion, thinly sliced

Learn how to make this recipe.

Salmon Steak Salad with Lemon Turmeric Vinaigrette

Servings: 4 Time: 20 minutes

Ingredients

5 to 6 ounces arugula (several big handfuls) (170 g)

2 to 4 salmon steaks, depending on the size (plan on about 8 ounces/226 g per person)

½ cup Primal Kitchen Lemon Turmeric Vinaigrette & Marinade (120 ml)

2 tablespoons Primal Kitchen Avocado Oil or extra virgin olive oil (30 ml)

16 ounces cherry tomatoes, halved (450 g)

Learn how to make this recipe.

Moroccan Chicken

Servings: 4 Time: 1 hour

Ingredients

2 Tbsp Primal Kitchen Avocado Oil

1 onion, finely diced

3 garlic cloves, finely diced

1 Tbsp finely chopped ginger

1/2 teaspoon cinnamon

1 1/2 teaspoon paprika

1/2 teaspoon coriander

1/2 teaspoon cumin

1/4 teaspoon cayenne (optional)

4 bone-in chicken thighs (with skin on)

Salt

Pepper

1 14.5 ounce can diced tomatoes in juice

1 1/4 cup Primal Kitchen Lemon Turmeric Vinaigrette & Marinade

1 cup water

1/2 cup finely chopped cilantro

1 lemon, thinly sliced

2 cups green beans

1/4 cup finely chopped mint

Learn how to make this recipe.

Spicy Lemon-Garlic Shrimp Skewers

Servings: 2-3 Time: 20 minutes

Ingredients

1 pound medium shrimp, peeled and deveined, tail on

2 lemons, halved and sliced

1 tablespoon lemon zest

1 tablespoon chili flakes

3 garlic cloves, minced

1/4 cup fresh lemon juice

2 tablespoons fresh parsley, chopped

Salt to taste

Learn how to make this recipe.

What Whole30 recipes have been your go-tos? Share your favorites below, and thanks for stopping by today.

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tenortower6-blog · 6 years ago

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The BEST Grilled Fajita Chicken

The BEST fajita marinade for grilled chicken breasts or thighs. Serve grilled chicken with your favorite fajita toppings!

It’s no secret I LOVE grilled chicken. Luckily my kids and husband love it too, so we make it often at my house! My “all-purpose” chicken marinade has been loved by so many of you and I’m so thrilled it’s been such a hit! 🙂

So today, we’ve got another all-star fajita chicken marinade and if you love chicken fajitas you are going to go nuts for this recipe! This chicken marinade recipe yields the most flavorful chicken and pairs great with rice, quinoa, tortillas, etc. and all your favorite fajita toppings! I also include instructions for grilling up some peppers and onions which I highly recommend throwing on the grill alongside the chicken. While everything is cooking out on the grill you can throw together some cilantro-lime rice (our favorite accompaniment for this chicken!) or gather some toppings (avocado or guac, pico de gallo, beans, fresh lime, etc.)

One of the reasons I love grilled chicken dinners like this one is that the steps are broken apart and it really feels like the dinner doesn’t take much prep time at all. You make the marinade and prep the chicken hours before and so when it comes time to finish dinner all you’ve got to do is assemble the toppings and prepare whatever base you want for the meal (rice, quinoa, etc).

The chicken breasts (or chicken thighs) are tossed with several ingredients and set aside in the fridge to marinate for a few hours. Most recipes tend to get better the longer you marinate, but this one is an exception. I’ve tried all different kinds of marinating times and around 2-4 hours yields the best end product. The acid from the lemons begin to “cook” or dry out the chicken if it’s left to marinate for much longer. Thighs will hold up to marinating longer and thighs are often preferred for grilled chicken because the meat will dry out less than chicken breasts. That said, my boys do not like thighs and so we usually stick to breasts for a family dinner 🙂

If you are grilling your chicken, make sure to slice (or pound) your chicken breasts into very even pieces before marinating. That way they’ve soaked up all the delicious flavor from the marinade and are right ready to go on the grill AND to cook evenly. The other “secret” to adding tons of flavor is to baste the chicken as you grill (you’ll remove some of the marinade to then brush it on the chicken later). Be generous with brushing on the marinade for a huge punch of flavor.

Our favorite toppings for this Grilled Fajita Chicken:

Guacamole/Fresh Avocado

Pico de Gallo

Sour Cream (we use fat-free to keep these healthier!) OR this sauce!

Lots of fresh lime

Fresh cilantro

Black beans (I like the Fiesta beans Bush’s makes!)

You can slice up the chicken and put it in tortillas

Serve it over cilantro lime rice/quinoa (recipe below)

Eat it as is!

Serve it over a salad with this dressing

Cilantro Lime Rice/Quinoa for the Fajita Chicken:

1 cup quinoa or rice and 2 cups chicken stock, chicken broth, or water

1 tablespoon butter

1 large lime (2 tablespoons juice and 1 teaspoon zest)

1/3 cup finely chopped cilantro

Salt and pepper, to taste

Bring 2 cups of stock to a boil over medium-high heat. Stir in the butter and rice (or quinoa) and return to a boil. Reduce the heat to low, cover, and simmer until the rice (or quinoa) is cooked through and tender. Stir in the lime juice, lime zest, cilantro, and salt + pepper to taste.

More Easy Chicken Dinners:

One Pan Parmesan Lemon Chicken and Green Beans

Italian Chicken and Veggies

Easy One Skillet Chicken Enchilada Pasta

For more delicious recipes, follow along on Pinterest, Instagram, Facebook, and YouTube 🙂

The Best Grilled Fajita Chicken

The BEST fajita marinade for grilled chicken breasts or thighs. Serve grilled chicken with your favorite fajita toppings!

Course: Dinner

Cuisine: Mexican

Keyword: fajita chicken

Servings: 4 servings

Calories: 262 kcal

Author: Chelsea

Ingredients

1 pound boneless skinless chicken breasts, large breasts sliced in half, pounded to even thickeness

4 tablespoons olive oil separated

1 large lemon (1/2 teaspoon zest, 2 tablespoons juice)

1 and 1/2 teaspoons EACH: dried leaf oregano (not ground oregano), seasoned salt, ground cumin

1 teaspoon garlic powder

1/2 teaspoon EACH: ground chili powder, paprika, crushed red pepper

2-3 large peppers (I like to do 1 red, 1 green, 1 yellow/orange)

1 yellow onion, sliced into thick rings

Optional toppings: pre-made guacamole, low fat or fat free sour cream, 1 can black beans (drained and rinsed), fresh lime, fresh cilantro (or green onions)

Serve over/with: charred tortillas, cilantro lime rice/quinoa (recipe in note section)

Instructions

Chicken and Veggies

Start by preparing the chicken. Remove excess fat; if using breasts, slice breasts in half and pound halves to even thickness (helps grill evenly!) In a large ziplock bag add the prepared chicken. In a small bowl, add 2 tablespoons olive oil, lemon zest and lemon juice, and the seasonings (1 and 1/2 teaspoons each of oregano, seasoned salt, ground cumin, 1 teaspoon garlic powder, 1/2 teaspoon each of chili powder, paprika, and red pepper flakes.) Whisk together until smooth. Remove 2 tablespoons of this mixture and set aside in the fridge. Pour the remaining mixture over the chicken and knead the mixture into the chicken. Place in the fridge for 2-4 hours (Don't marinate longer than 5 hours).

Preheat a grill to medium-high heat (about 450 degrees F.) Generously oil the grill (I drench a rolled-up paper towel in vegetable oil and, holding it with tongs, rub it over the grill grates. Don't skip this step.) Rub vegetable or olive oil over the peppers and onion rings. Sprinkle the peppers and onion lightly with salt and pepper. Place the veggies on one half of the grill.

Remove chicken from marinade and discard remaining marinade. Grill the chicken (on the other half of the grill) turning once halfway through grilling, about 4-6 minutes per side (until the thickest part of the chicken registers 165 degrees F.). Baste the chicken with the reserved 2 tablespoons of marinade as you grill and after flipping. Transfer the chicken to a plate and cover with foil. Allow the chicken to rest for a few minutes so the juices can re-distribute. Thinly slice the breasts. As you baste the chicken, flip the veggies too. Remove the peppers and onions when charred to your liking (about 10 minutes, turning every 3-4 minutes)

Put it Together

Thinly slice the cooked chicken, slice the peppers and onion. Serve in tortillas or over rice/quinoa. (Prepare cilantro lime rice/quinoa if desired -- recipe in notes section).

Add your favorite toppings such as guacamole, sour cream, cilantro and/or green onions, lime juice, and/or black beans, etc.

Recipe Notes

Cilantro Lime Rice/Quinoa

1 cup quinoa or rice and 2 cups chicken stock, chicken broth, or water

1 tablespoon butter

1 large lime (2 tablespoons juice and 1 teaspoon zest)

1/3 cup finely chopped cilantro

Salt and pepper, to taste

Source: https://www.chelseasmessyapron.com/the-best-grilled-fajita-chicken/

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badgerkick0-blog · 6 years ago

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The BEST Grilled Fajita Chicken

The BEST fajita marinade for grilled chicken breasts or thighs. Serve grilled chicken with your favorite fajita toppings!

Our favorite toppings for this Grilled Fajita Chicken:

Guacamole/Fresh Avocado

Pico de Gallo

Sour Cream (we use fat-free to keep these healthier!) OR this sauce!

Lots of fresh lime

Fresh cilantro

Black beans (I like the Fiesta beans Bush’s makes!)

You can slice up the chicken and put it in tortillas

Serve it over cilantro lime rice/quinoa (recipe below)

Eat it as is!

Serve it over a salad with this dressing

Cilantro Lime Rice/Quinoa for the Fajita Chicken:

1 cup quinoa or rice and 2 cups chicken stock, chicken broth, or water

1 tablespoon butter

1 large lime (2 tablespoons juice and 1 teaspoon zest)

1/3 cup finely chopped cilantro

Salt and pepper, to taste

More Easy Chicken Dinners:

One Pan Parmesan Lemon Chicken and Green Beans

Italian Chicken and Veggies

Easy One Skillet Chicken Enchilada Pasta

For more delicious recipes, follow along on Pinterest, Instagram, Facebook, and YouTube 🙂

The Best Grilled Fajita Chicken

The BEST fajita marinade for grilled chicken breasts or thighs. Serve grilled chicken with your favorite fajita toppings!

Course: Dinner

Cuisine: Mexican

Keyword: fajita chicken

Servings: 4 servings

Calories: 262 kcal

Author: Chelsea

Ingredients

1 pound boneless skinless chicken breasts, large breasts sliced in half, pounded to even thickeness

4 tablespoons olive oil separated

1 large lemon (1/2 teaspoon zest, 2 tablespoons juice)

1 and 1/2 teaspoons EACH: dried leaf oregano (not ground oregano), seasoned salt, ground cumin

1 teaspoon garlic powder

1/2 teaspoon EACH: ground chili powder, paprika, crushed red pepper

2-3 large peppers (I like to do 1 red, 1 green, 1 yellow/orange)

1 yellow onion, sliced into thick rings

Optional toppings: pre-made guacamole, low fat or fat free sour cream, 1 can black beans (drained and rinsed), fresh lime, fresh cilantro (or green onions)

Serve over/with: charred tortillas, cilantro lime rice/quinoa (recipe in note section)

Instructions

Chicken and Veggies

Put it Together

Thinly slice the cooked chicken, slice the peppers and onion. Serve in tortillas or over rice/quinoa. (Prepare cilantro lime rice/quinoa if desired -- recipe in notes section).

Add your favorite toppings such as guacamole, sour cream, cilantro and/or green onions, lime juice, and/or black beans, etc.

Recipe Notes

Cilantro Lime Rice/Quinoa

1 cup quinoa or rice and 2 cups chicken stock, chicken broth, or water

1 tablespoon butter

1 large lime (2 tablespoons juice and 1 teaspoon zest)

1/3 cup finely chopped cilantro

Salt and pepper, to taste

Source: https://www.chelseasmessyapron.com/the-best-grilled-fajita-chicken/

0 notes

wellpersonsblog · 6 years ago

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I’m Upgrading My Daily Diet, Here’s How

At the beginning of this year, I set the goal to get into the best shape of my life in 2019.

This meant a return to running. Building strength, muscle, and quickness through Muay Thai. And probably lifting some weights, too.

One thing it didn’t mean, I thought, was a change to my diet.

I was already eating 100% plant-based, and mostly whole foods, when I told Doug in a recent episode of No Meat Athlete Radio that I was grateful not to have to worry about my diet in order to achieve this goal.

Well, I was wrong.

Since then, in thinking next-level about what it’ll take for me to achieve my fitness goals and others this year (I set nine of them!), I’ve realized how important anything that affects my energy levels — and indeed, anything I do every single day — is.

Hence more closely examining my supplementation routine, my daily schedule, and of course, my diet.

Upgrading My Daily Meal Plan

After I joined a mixed martial arts gym and started Muay Thai last fall, I found myself (not surprisingly) hungrier than I had been before, and eager to make sure I was eating enough to recover from workouts and build muscle.

So I started eating everything. Still vegan, of course… but white flour, oil, salt — if it made food taste better and made me eat more of it, I was in.

Or rather, it was in. Me.

It worked, like I knew it would. I added a lot of muscle, quickly. But I was always bloated, and although, admittedly, the departure from healthy eating was fun, I knew I’d need to find a way to build muscle while still eating healthily for the long term.

I made two decisions:

1. Start cooking ahead of time, “for the freezer,” so that I’d always have a healthy, substantial meal at the ready.

The motivation here: I found myself eating junk around lunchtime after my workouts if I didn’t have leftovers from the previous night’s dinner. This is the time when I was most ravenous, and could rationalize anything as “good for post-workout refueling.” By always having a healthy meal available, I eliminated that issue.

(Previously I had been eating a big salad with beans for lunch, but I found this wasn’t enough calories once my workouts became intense.)

Cooking ahead of time — every few weekends, I knock out several double-batch recipes at once — has also freed up my wife and myself from cooking, for several nights a week.

Last year we did a good job of stocking quick meals we knew the kids would eat (frozen veggie burgers and falafel from Trader Joe’s, for example) to avoid the old “No way in hell we’re cooking tonight, let’s just order something.” But this year, instead of the greasy frozen food, it’s non-greasy frozen food I’ve made ahead of time.

Big win there. At the bottom of this post, I’ll share the two “for the freezer” recipes I happened to cook earlier this week.

2. Stop cooking with oil.

I stopped eating oil back in 2015, and lasted six solid months that way. I felt great and didn’t lose any weight like I had worried I would, but ultimately, I missed cooking with olive oil. So it slowly crept back into my diet (though I was much more careful with it than before).

But recently, motivated by a major heart scare my mom had, I decided that “it tastes good and I really like cooking with it” isn’t a good excuse.

It’s actually not the caloric density of oil that scares me — it’s what happens to oil when it’s heated (and worse, reheated), especially at the high temperatures we use for sautéing and frying. Oxidation, peroxidation, and the creation of mutagens that our bodies don’t recognize and that are linked to cancer.

I’m not really into that.

So I’ve once again cut the oil, with just a few exceptions.

My three allowances with oil:

1. I’m okay with drizzling unheated extra-virgin olive oil on salads, or other foods I might eat that traditionally involve a drizzle of oil at the table (pan con tomate is the only other example I can think of right now). This happens about twice a week, for me, and the amount is small (a teaspoon or so).

Like I said, it’s the heating of oil that most concerns me, so no major issue here.

Why the “extra-virgin” requirement? Because extra-virgin olive oil is the only oil I know of that, in some studies, has been shown not to cause arterial impairment in the hours following its consumption.

(There’s a lot of interesting and confusing research on this topic — some shows that red wine in combination with extra-virgin olive oil avoids arterial inflammation, while others suggest that even extra-virgin oil is harmful to the endothelial cells lining our arteries. Adding to the confusion, it’s not always clear whether the oil in the studies is heated in cooking or instead served raw.)

According to Dr. Greger, any protective effect of extra-virgin oil is because of the fact that “Extra-virgin olive oil retains a fraction of the anti-inflammatory phytonutrients found in the olive fruit, and so doesn’t appear to induce the spike in inflammatory markers caused by regular olive oil.”

So certainly not a whole food, but closer, perhaps, than other oils. And some of the evidence for how our arteries respond seems to support this.

2. I’m okay with simmering extra-virgin olive oil in tomato sauce over very low heat.

Partly because low heat is better than high (and olive oil is fairly stable due to low polyunsaturated fat content), partly because it’s a Blue Zones kind of thing to do, partly because I love cooking Italian food and consider it my mission to collect as many great sauce recipes as I can, and partly because of the way that extra virgin olive oil and tomatoes interact, when slow-simmered, to enhance the cancer-fighting properties of tomatoes. (I learned this from anti-angiogenesis pioneer Dr. William Li.)

3. If I’m out to eat, I don’t worry about it then.

You could argue these exceptions are excuses. So could I. They might be.

I’m okay with that.

My New Meal Plan

I used to eat like this:

Smoothie for breakfast.

Giant salad with beans and nut-based dressing for lunch.

A grain, a green, and a bean for dinner

Fruit for snacks

(You can get more details about this simple meal plan structure here. I like it because it makes it very easy for me to include my 7 Foods Worth Eating Every Single Day.)

But now, given that find myself wanting to eat an entire pizza at 11am after my workouts, I eat like this:

Smoothie for breakfast*

Beans and grains for lunch (leftovers, or from my freezer collection)

A medium-sized salad and a grain, a green, and a bean for dinner

Fruits, hummus and veggies, and cereal with almond milk for snacks

*I’ve added tart cherry juice to my smoothie recently, mainly for workout recovery. The other ingredients, most days, are flaxseeds, walnuts, bananas, and mixed frozen berries.

Oh, and I have a single cup of light-roast coffee each morning, and most nights a glass of wine or beer after dinner.

So there you have it. My 2019 meal plan. Until it’s time to change it.

‘For the Freezer’ Recipes

For some examples, or loads of fun playing along at home, here are two of the freezer meals I’ve cooked this week, both from my book No Meat Athlete, Revised & Expanded, Fair Winds Press, October 2018.

Note: I cook these recipes without the oil now, and when I’m cooking for the freezer, leave out anything that would work better as a last-minute garnish. This includes the last-minute garnishes (duh), greens wilted in a stew or soup, and sometimes seasonings, like the toasted spice blend in the curried red lentils recipe. Streamline, baby.

No nutrition info included here. I don’t pay attention to that stuff at all. It’s in the book though, because people leave bad reviews if you don’t put it in cookbooks. I tried it once.

Enjoy!

Simple Spanish-Style Stewed Beans in Tomato Sauce

1 can (14.5 ounces) fire roasted diced tomatoes (or whole peeled tomatoes and their juice, pureed)

2 large cloves garlic, minced

1 can (19 ounces) white beans, such as cannellini, drained

Salt and black pepper, to taste

Vegan Parmesan Sprinkle, for serving (recipe in book, but you can use this one instead)

Extra virgin olive oil (optional), for serving

4 slices rustic whole-grain or sourdough bread (optional), for serving

Add the entire contents of the tomato can and garlic to a medium skillet and bring to a simmer over medium heat. After 5 minutes of simmering, add the white beans.

Lower the heat to medium-low and cook, stirring occasionally to prevent the beans from sticking, for an additional 12 to 15 minutes, until the tomatoes begin to break down and most of the liquid has evaporated. If the pan gets dry too quickly, add a splash or water or two to allow the simmering to continue.

Add salt and black pepper to taste.

Serve topped with a few tablespoons of Vegan Parmesan Sprinkle and, optionally, a drizzle of extra-virgin olive oil, alongside toasted rustic bread.

Super Quick Red Lentils and Rice

2.5 cups red lentils, rinsed under cold water until it runs clear

6 cups water

1 teaspoon ground turmeric

1.5 teaspoons chili powder

1.5 teaspoons salt

2 tablespoons coconut or grapeseed oil [Note: I omit this now]

1 teaspoon fennel seed

1.5 teaspoons cumin seed

1.5 teaspoons dried marjoram or oregano

.25 teaspoon crushed red pepper flakes, more to taste

4 cups baby spinach

.5 cup fresh cilantro, chopped

Lemon juice, for serving

Hot sauce, for serving (optional)

6 to 8 cups cooked brown rice, for serving

Combine the lentil and water in a large pot and stir in the turmeric, chili powder, and salt. Bring to a boil over high heat and then reduce heat to medium and simmer, uncovered, stirring occasionally until the lentils are tender and the mixture is more or less homogeneous, 25 to 30 minutes. (Some of the lentils will dissolve completely while others will just barely hold their shape and provide some texture.)

When the lentils are about 2 minutes from being done, heat the oil in a separate pan over medium-high heat. [Again: I don’t do that part anymore, and instead just lightly toast the spices in a dry skillet.] Add the fennel and cumin seed, marjoram, mustard seed, and red pepper flakes and stir for a minute. Then pour the spice-and-oil mixture into the pot with the lentils, along with the baby spinach, and stir to combine and wilt the spinach.

Serve over brown rice, garnished with cilantro, lemon juice, hot sauce, and more salt to taste.

When reheating this dish (or if it sits for a while on the stove and begins to dry out), simply add some hot water and it will be like new again!

The post I’m Upgrading My Daily Diet, Here’s How appeared first on No Meat Athlete.

First found here: I’m Upgrading My Daily Diet, Here’s How

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geekade · 8 years ago

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Geekade Top Ten: Stock Your Spice Rack

You’ve graduated from ramen and mac n’cheese and Sriracha isn’t doing it for you anymore. But when you venture into the spice aisle, row after row of little glass bottles stare you down, each more gnomic than the last and each price tag suspiciously steep for an ounce of dried leaves or colorful powder, and you always slink out of there with nothing more than another set of those disposable McCormick’s salt and pepper shakers.

You deserve better. This list includes ten essential seasonings to keep your salt and pepper shakers company without breaking the bank. Most of them mix and match well, and appear (or can be substituted for more esoteric ingredients) in basic recipes. (You can substitute dried herbs for fresh, but dried herbs have a more concentrated flavor than fresh, so use less.) When you want to cook these seasonings will enrich your marinades and dry rubs; when you don’t they will punch up your frozen pizzas and jar sauces.

Foodies will tell you that herbs come from the leaf or stem of an aromatic plant, and spices come from their roots, bark, fruit, and seeds. This list includes both. Foodies will also tell you that you should buy spices whole and grind them just before using them. They’re not wrong, but unless your idea of a relaxing after a long day of work includes laboring over a spice mill, go ahead and buy pre-ground. I won’t tell on you if you don’t tell on me.

Without further ado, here are the top ten seasonings to start your spice rack:

#10. Celery salt – Celery salt is just what it says on the tin, a mixture of ground celery seed and salt. You know that bright, sharp, green snap of aroma fresh celery gives off when you bite or cut into it? Celery salt is that snap, dried and concentrated into the secret weapon for all your dry rubs, marinades, and broths. Used sparingly – you never want your food to taste of celery salt – it neutralizes gaminess in chicken, pork, and occasionally beef, perhaps most famously in the classic Chicago hot dog. If a recipe calls for fresh celery and you don’t have any on hand, a tiny bit of celery salt can cover for you. And if you like Bloody Marys – I understand such people exist – celery salt smooths out the acid and umami collisions between (*shudder*) tomato juice and Worcestershire sauce.

#9. Garlic powder – After a long day, one of the biggest obstacles between me and a home-cooked meal is the prospect of peeling and mincing garlic. (Yes, the blade-smash trick is excellent, but it doesn’t make mincing any less of a PITA.) I may love garlic, but I love being a lazy bastard more. Enter garlic powder: all the flavor of garlic and none of the fuss. This shelf-stable shortcut can help along marinades, sauces, and breading mixes, especially on those nights when you Really Just Can’t, and/or you belatedly realize that was the one thing you forgot to grab at the grocery store. I have swapped it into marinades that called for actual fresh garlic cloves and mixed it (along with Italian seasoning) into breadcrumbs for everything from chicken/eggplant parmigianas to breaded zucchini to stuffed mushrooms. It’s not quite as good as the real thing, but it’s still pretty damn good.

#8. Cumin – Cumin seeds come from a flowering plant related to parsley. They provide the pungent signature notes of chili and shakshouka and add an unmistakable and unmissable richness to spice blends. On those winter days when you are too cold and miserable to bother with anything, potato wedges or cauliflower pieces tossed with olive oil, salt, pepper, and cumin and roasted in the oven will warm the cockles of your grim and frozen heart.

#7. Coriander – Coriander seeds (technically a dried fruit, but who wants to buy “dried coriander fruit?”) are an enduring mystery to me, because I do not understand how it is possible for my arch nemesis, cilantro (aka coriander), to produce something so delicious and essential. Coriander is both earthy and fresh, with an almost lemony aroma that brings out the best in fish and chicken. It pairs well with cumin, with which it often appears in salsas, curries, and dry rubs. Alongside orange peels, coriander also traditionally flavors Belgian Witbiers, so you home brewers have an extra reason to keep some on hand.

#6. Chili – Every spice rack should have at least one kind of chili pepper, even if you don’t like spicy food. Chilis, bell peppers’ spicier cousins, are sweet, bright, occasionally smoky and always delicious. They enliven everything from goulash to roast chicken to toasted nuts. Mixed with salt, they make a savory rim for tequila- or mezcal-based cocktails. If you only have one chili powder, cayenne has a bright heat that’s welcome almost anywhere. The jack-of-all-trades chili, cayenne powder can heat up a stew, a plate of eggs, a batch of cornbread, or even a mug of hot chocolate. But if heat really isn’t your thing, grab a bottle of smoked paprika instead. Its smoky, mellow notes add a nice touch of chili flavor with almost no heat. I wouldn’t add it to cocktails or hot cocoa, but it’s still great in marinades, dry rubs, and stews. In a pinch, you can mix either cayenne or paprika (I do both, but I’m a capsaicin fiend) with cumin, coriander, garlic powder, and a little oregano or Italian seasoning for a quick chili powder.

#5. Crushed red pepper – You might be thinking that I already told you to get a chili pepper, but crushed red pepper flakes’ texture set them apart from their ground counterpart. If I told you, for example, to sprinkle cayenne or paprika on your pizza instead of crushed red pepper flakes, you would be well within your rights to get me blacklisted from every reputable pizza parlor on the Eastern seaboard. The fact that they’re more whole than ground chilis but small enough to require no extra work from you means you can sprinkle them directly on a dish (like pasta or frozen pizzas, which often need the help) or infuse them in another solution, like a salad dressing or a dipping sauce. If you’re not persuaded enough to buy a bottle, just stow those little pepper packets from the pizza place. One day you’ll need a little heat, and your palate will thank you.

#4. Bay leaves – The dried leaves of the laurel tree, bay leaves add a savory, grassy, faintly woody aroma to broths, soups, and stews. This is one herb to buy and use whole. A leaf or two will do for a whole pot of chili or chicken soup or braised pork shoulder or tomato sauce, and almost anything improved by braising or long simmering will benefit from the addition of a bay leaf. It is best to pick them out when you’re done cooking, though; they don’t soften, and much like tea leaves, they’re not something you actually want to eat.

#3. Italian seasoning – Despite the name, Italian seasoning has applications way beyond Italian cooking. A collection of savory herbs that go well with broths, meats, sauces, and stews – it usually includes oregano, thyme, basil, rosemary, and marjoram – Italian seasoning pre-mixes spices that frequently get used together anyway. You can often get away with using it any time a recipe calls for just one of the herbs it includes. Mixed with coriander, celery salt, and black pepper, it makes a decent chicken rub. With olive oil, balsamic vinegar, and Dijon mustard it rounds out a sweet and savory steak marinade. A few shakes can help along a jar of red sauce that leaves something to be desired or turn plain olive oil into a dipping sauce for bread or breadsticks. Italian seasoning is the spice rack equivalent of a pocket multitool: It gives you versatility in exchange for precision and specialization. In a perfect world you would buy your oregano, thyme, basil, and marjoram fresh and dry them from the rafters of your picturesque kitchen, snipping off bits as needed. In the real world you crack open a bottle of Italian seasoning and call it a day.

#2. Kosher salt – This is miles apart from the iodized salt sitting in your salt shaker. Iodized salt contains iodine, which can lend the salt – and any food you season with it – a vaguely metallic flavor. The metallic edge is negligible unless salt will play a defining role in a flavor profile, as it does in brines or when sprinkled directly on a good cut of meat or fish. Kosher salt comes in bigger grains and packs more salt punch by volume* than iodized salt, and the lack of iodine means a clean, unadulterated flavor. Less complex but also less expensive, it’s also a cheap but viable alternative to sea salt, which can get real pricey real fast. Once you try Kosher salt on a steak instead of iodized, you will wonder where it has been your whole life and you will never go back. *The two major brands, Diamond and Morton, produce different-shaped salt crystals. Morton’s are flatter, so a teaspoon of Morton Kosher salt is saltier, by volume, than a teaspoon of Diamond. Most recipes base their measurements on Diamond’s crystal size; if you’re using Morton, start with half the specified volume and adjust to taste.

#1. Cinnamon – Cinnamon is the sweet, fragrant, inner bark of a tree from the same family as the bay laurel. Although best known for spicing baked goods like apple and pumpkin pies, cinnamon is the flavor you never knew you always needed in a surprising variety of beverages and savory dishes. You can sprinkle it over grounds before brewing or directly into your cup for more flavorful coffee, or add it to hot cocoa alongside cayenne. It is essential for mulling cider or wine and pairs well with whiskey and brandy cocktails, either directly or simmered into a simple syrup. And a tiny dash added to beef or pork, as a dry rub or in a stew, produces a result as irresistible as it is inexplicable.

The secret to stocking your spice rack affordably is to avoid that supermarket aisle as much as possible (except for the Kosher salt, which has less pricing variance). The absolute cheapest way to maintain your spice rack is to purchase from a bulk supplier. This is easier than it sounds – even Target carries bags of bulk herbs and spices, mostly for $1-2 a pop. The second cheapest way to stock your spice rack is to start at Trader Joe’s and World Market, both of which price their seasonings very reasonably and package them in durable, reusable glass bottles. Buy the glass bottles once and you can refill them from bulk purchases pretty much forever.

Now go forth, and never eat bland food again.

#Food #articles

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thecoroutfitters · 8 years ago

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We’ve already discussed how to preserve many foods, and even entire meals, by canning them using either pressure canning or water bath canning. Canning entire meals in a jar provides both convenience and nutrition; both of which will be to your advantage in a survival situation.

The difference between the two types of canning is that any food that is low acid, which is most vegetables and all meats, needs to be pressure canned in order for the food in the jars to reach a temperature that will kill all microorganisms such as botulism that will make you sick.

The general rule of thumb is that you process pint jars for 60 minutes and quart jars for 75 minutes at 10 pounds of pressure for vegetable soups, and 75 minutes for pints/90 minutes for quarts for meats. Leave 1 inch of headspace in the jars.

If you’re canning something with dried beans, put them in a pan and cover them with a couple inches of water. Simmer for 2 minutes, then remove from heat and let them soak in the hot water for at least an hour. Bring back to a boil, remove from heat, drain, and add to the soup.

The general rule for canning soups is that you have half small cubed solids and half liquid. This may sound like a lot of liquid, but by the time the other ingredients absorb the water and swell, it will be nice and hearty.

You want that much liquid in the beginning so that heat can circulate evenly, but when it’s finished, you’ll find that it’s about 3/4 solids to 1/2 liquid. Just enough to soak some bread in!

Don’t Overcook

The main thing to remember when canning soups is that you don’t want to cook it until it’s mush. You lose both flavor and nutrients at that point. This means that you’ll likely pack everything into the jars nearly raw. You can make soup and then can it, but if you do that, just know that many of your veggies will be pretty soft, and some will cook away altogether.

Bring everything to a rolling boil for 5 minutes or so, just long enough to get everything good and hot, then pack it into your jars and process. Let it cook in the jars.

With the long cooking times, you may find that rice (not instant) is better in your recipes than pasta, which cooks to goo.

These lessons of yesterday will teach you the basic skills you need for survival cooking!

Sterilize and Clean Everything

This is the key to successful canning. Your jars need to be sterilized before you put food in them.

Do this by washing them in hot, soapy water. The same thing goes for all of the equipment that you use, including lids, rings, spatulas and anything else that will come into contact with the inside of the jar, or the food.

Video first seen on Marjorie Vangenewitt.

Now, without further ado, let’s get to the recipes!

And remember – you can adapt any of your favorite recipes so that you may can them and have your favorite meals anytime that you want.

Canning isn’t just about planning for the apocalypse. In fact, that’s just an added bonus. Canning is a means to preserve healthy food that you’ve grown yourself, so that you know what you’re putting in your body. If you have some left over, then even better!

5 Delicious Soups in a Jar

1. Italian Rustica

2 gallons tomato juice

3 cups cubed carrots

2 cups chopped green beans

2 pint canned tomatoes, rough chopped, not drained

4 stalks celery, chopped

1 medium onion, chopped

1 tablespoon teaspoon salt

1 tablespoon black pepper

2 tablespoons dried oregano

1 tablespoon rosemary

2 teaspoons thyme

1 bay leaf

3 tablespoons chopped or dried oregano

2 cups dried rice

Combine all ingredients except the rice in a soup pot. Bring to a rolling boil, then add the rice. Pack into jars and process. Yields about 12 quarts.

2. Ham and Bean Soup

2 gallons water

4 cups dried northern or cannelloni beans

4 cups chopped ham

2 tablespoons salt

1 tablespoon black pepper

Soak your dried beans as discussed above. Bring them to a boil, along with the salt, pepper and ham. Pack in jars and process accordingly. Yields about 12 quarts.

3. Beef Stew

4 pounds beef tips

2 teaspoons salt

1 tablespoon black pepper

1 tablespoon dried rosemary

1 tablespoon dried tarragon

1 medium onion, chopped

2 cups sliced carrots

4 medium potatoes, cubed

2 cups celery, diced

1 pint canned tomatoes, chopped

1 bay leaf

3 gallons beef stock

Braise beef tips with the onions and celery in a skillet just until rare but browned on all sides. Add all other ingredients and bring to a boil. Pack and process accordingly. Yields about 16 quarts.

4. Cabbage Stew

4 pounds ground meat, your choice

1 head cabbage, chopped

1 large onion, chopped

2 cups carrots, chopped

1 pint canned tomatoes, chopped

1 cup celery, chopped

3 gallons water

1 tablespoon salt

1 teaspoon black pepper

1 teaspoon garlic powder

1 teaspoon chili powder, or to taste

Brown your meat in a skillet and drain. Add it along with all other ingredients to your stockpot and bring to a boil. Process accordingly. Yields about 12 quarts.

5. Southwest Stew

3 cups white rice, not instant

1 large onion, diced

1 quart diced tomatoes with juice

4 pounds chicken breast, chopped

3 cups corn

3 15 oz. cans black beans, drained

2 tablespoon dried cilantro

2 packs taco seasoning

1 small can green chilis, diced

2 gallon chicken broth

1 teaspoon salt

Put all ingredients in a stockpot and bring to a boil for 5 minutes. Pack and process accordingly. Yields about 12 quarts.

All of these soups are both delicious and healthy, and fairly easy to prepare.

Do you wonder what where the cooking secrets that helped our grandfathers survived the Great Depression? Click the banner below to uncover them!

If you have any recipes that you’d like to share with us, we’d love to hear from you in the comments section below.

This article has been written by Theresa Crouse for Survivopedia.

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from Survivopedia Don't forget to visit the store and pick up some gear at The COR Outfitters. How prepared are you for emergencies? #SurvivalFirestarter #SurvivalBugOutBackpack #PrepperSurvivalPack #SHTFGear #SHTFBag

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jesseneufeld · 5 years ago

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Whole30® Recipe Roundup

Whole30 Breakfast Recipes

Curried Pork Frittata

Servings: 4–6 Time: 55 minutes

Ingredients

1 pound ground pork (450 g)

2 teaspoons curry powder, divided (10 ml)

6 eggs

6 tablespoons butter, melted and cooled to room temp (85 g)

3/4 cup coconut milk (180 ml)

½ teaspoon salt (2.5 ml)

2 large handfuls arugula

Learn how to make this recipe.

Whole30-Approved Breakfast Sausage

Servings: 8 Time: 30 minutes

Ingredients

2 pounds ground pork

1/2 tablespoon salt

1/2 tablespoon fennel

2 teaspoons pepper

1 teaspoon dried sage

1 teaspoon garlic powder

Optional: 1/2 teaspoon crushed red pepper flakes

Learn how to make the recipe.

Spanish Fried Egg

Servings: 1 Time: 5 minutes

Ingredients

1 egg

3 tablespoons extra virgin olive oil, or enough to have about 1/8” in the bottom of the skillet

Salt

Learn how to make this recipe.

Sweet Potato Toast with Mashed Avocado and Egg

Servings: 4 Time: 30 minutes

Ingredients:

1 large sweet potato

2 tablespoons Primal Kitchen Avocado Oil

4 eggs

Salt and pepper to taste

1 avocado, mashed and spritzed with fresh lemon juice

2 teaspoons Trader Joe’s Everything but the Bagel Seasoning

1 tablespoon fresh cilantro leaves

1 tablespoon Primal Kitchen Extra Virgin Avocado Oil

Learn how to make this recipe.

Whole30 Lunch Recipes

Whole30 Instant Pot Ranch Chicken Tacos

Servings: 8 Time: 25 minutes

Ingredients

Primal Kitchen Avocado Oil Spray

1 pound skinless, boneless chicken thighs

1 pound skinless chicken breasts

1-2 tablespoons Primal Palate Taco Seasoning

1 cup Primal Kitchen Ranch Dressing

Learn how to make this recipe.

Grilled Chicken Salad

Servings: 4 Time: 35 minutes

Ingredients

4 pieces boneless chicken

2 tablespoons Primal Kitchen Avocado Oil

1 teaspoon oregano

2 sprigs chopped rosemary

2 cups mixed greens

1 avocado (sliced)

1/3 cup cherry tomatoes

1/3 cup cucumbers

1/3 cup carrots

1/8 cup pumpkin seeds

1/4 cup bacon bits

Salt and pepper (to taste)

Primal Kitchen Dreamy Italian Dressing

Learn how to make this recipe.

Turkey Pineapple Burgers in Lettuce Wraps

Servings: 4 Time: 50 minutes

Ingredients

4 Applegate Organics® Turkey Burgers*

1 red or yellow onion, peeled and thinly sliced

4 pineapple rings

Sprinkle of chili pepper (optional)

1 Tbsp coconut aminos

1 Tbsp coconut oil

1-2 avocados, peeled and sliced

4 heaping Tbs. Primal Kitchen Classic Mayo (to garnish)

1 head of butter lettuce (torn as individual leaves)

Cilantro (to garnish)

Learn how to make this recipe.

*Applegate Organics turkey burgers are Whole30 compliant, but, of course, you can make your own turkey burgers from ground turkey and whatever Whole30 seasonings you like.

Avocado Chicken Salad

Servings: 2 Time: 15 minutes

Ingredients

1 heaping cup cooked chicken breast, cut into bite sized pieces

1 avocado, diced

1/4 cup diced celery

1/4 cup sliced scallions

1/2 diced jalapeno (remove ribs and seeds)

1 clove crushed garlic

2 tbsp. chopped cilantro

1-2 tbsp. fresh lime juice

Salt and pepper to taste

Learn how to make the recipe.

Spinach Deviled Eggs

Servings: 2 Time: 30 minutes

Ingredients:

3 hard-boiled eggs

3 tablespoons Primal Kitchen Mayonnaise

1/2 cup chopped spinach

1/4 cup chopped, marinated artichoke hearts

1 teaspoon Primal Kitchen Organic Spicy Brown Mustard

Garlic and onion powder to taste

Learn how to make the recipe.

Whole30 Dinner Recipes

youtube

Shortcut Whole30 Bolognese

Servings: 8 Time: 40 minutes

Ingredients:

1 package pancetta, cubed (4 oz.)

1 pound grass-fed ground beef

1 white or yellow onion, diced

1 large carrot, peeled and diced

1 jar Primal Kitchen Roasted Garlic Marinara Sauce

Watch the video to learn how to make this recipe.

Sheet Pan Steak Fajitas

Servings: 4 Time: 40 minutes

Ingredients

1 pound flank steak, cut into ½-inch slices*

Juice of 1 lime

1/3 cup avocado oil

2 teaspoons chili powder

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon kosher salt

4 bell peppers, thinly sliced

1 red onion, thinly sliced

Learn how to make this recipe.

Salmon Steak Salad with Lemon Turmeric Vinaigrette

Servings: 4 Time: 20 minutes

Ingredients

5 to 6 ounces arugula (several big handfuls) (170 g)

2 to 4 salmon steaks, depending on the size (plan on about 8 ounces/226 g per person)

½ cup Primal Kitchen Lemon Turmeric Vinaigrette & Marinade (120 ml)

2 tablespoons Primal Kitchen Avocado Oil or extra virgin olive oil (30 ml)

16 ounces cherry tomatoes, halved (450 g)

Learn how to make this recipe.

Moroccan Chicken

Servings: 4 Time: 1 hour

Ingredients

2 Tbsp Primal Kitchen Avocado Oil

1 onion, finely diced

3 garlic cloves, finely diced

1 Tbsp finely chopped ginger

1/2 teaspoon cinnamon

1 1/2 teaspoon paprika

1/2 teaspoon coriander

1/2 teaspoon cumin

1/4 teaspoon cayenne (optional)

4 bone-in chicken thighs (with skin on)

Salt

Pepper

1 14.5 ounce can diced tomatoes in juice

1 1/4 cup Primal Kitchen Lemon Turmeric Vinaigrette & Marinade

1 cup water

1/2 cup finely chopped cilantro

1 lemon, thinly sliced

2 cups green beans

1/4 cup finely chopped mint

Learn how to make this recipe.

Spicy Lemon-Garlic Shrimp Skewers

Servings: 2-3 Time: 20 minutes

Ingredients

1 pound medium shrimp, peeled and deveined, tail on

2 lemons, halved and sliced

1 tablespoon lemon zest

1 tablespoon chili flakes

3 garlic cloves, minced

1/4 cup fresh lemon juice

2 tablespoons fresh parsley, chopped

Salt to taste

Learn how to make this recipe.

What Whole30 recipes have been your go-tos? Share your favorites below, and thanks for stopping by today.

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