Butter Chicken with Cauliflower Rice

 
 

If you thought eating healthy meant letting go of your most beloved indulgences, you were vert wrong.

Here is a cleaned up version of an all-time take-out favourite: Butter Chicken. And it's just as flavourful and creamy as your nearest takeaway.

This recipe is:

  • Dairy-free

  • Egg-free

  • Gluten-free

  • Soy-free

  • Sugar-free

  • Candida diet-friendly

  • Low glycemic

Serves 4

Time: 30 minutes

Ingredients:

  • 2 Chicken Breast

  • 2 tbsps Extra Virgin Olive Oil

  • 2 Yellow Onion (diced)

  • 2 Garlic (cloves, minced)

  • 2 tbsps Ginger (grated)

  • 4 tbsps Tomato Paste

  • 2 tsps Paprika

  • 1 tbsp Curry Powder

  • 2 tsps Garam Masala

  • 1 tsp Sea Salt

  • 1 tbsp Chili Powder

  • 1/4 cup Water

  • 1 cup Organic Coconut Milk (full fat)

  • 1 head Cauliflower

  • 1/2 Lime (juiced)

Directions:

Dice your chicken into cubes and set aside.

Heat olive oil in a large skillet over medium heat. Saute your onion, garlic and ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli powder. Cook for 1-2 minute or until fragrant.

Add diced chicken and stir until cooked through, about 5-7 minutes. Add in the water and loosen the paste.

Stir in coconut milk and reduce to simmer for about 5 minutes.

Meanwhile, create your cauliflower rice by adding the florets to the food processor. Process until the cauliflower has a rice-like consistency.

Squeeze lime juice on cauliflower rice and transfer into a bowl.

Remove from heat and ladle butter chicken over cauliflower rice. Enjoy!

Suggestions:

Vegan or Budget-Friendly - Skip the chicken breast and replace with chickpeas, lentils or beans.

No Coconut Milk - Use Greek yogurt instead.

No Cauliflower Rice - Serve over brown rice or quinoa instead.

More Veggies - Add chopped cauliflower, sweet potatoes, peas, broccoli, baby spinach or chopped kale. Or serve it with a salad.

Storage - Refrigerate in an air-tight container for up to 2 - 3 days.

Healthy Jalapeño Poppers (My Favourite Keto Snack)

 
 

These poppers check all the boxes and, trust me, you won't be able to stop popping them into your mouth once you've tried them.

This healthy Jalapeño Poppers recipe is:

  • soy-free

  • egg-free

  • gluten-free

  • nut-free

  • sugar-free

  • low glycemic

  • nightshade-free

  • ketogenic

  • grain-free

Serves 2

Time: 30 minutes

Ingredients:

  • 6 jalapeno peppers

  • ¾ cup goat cheese

  • 6 slices prosciutto (sliced in half)

Directions:

Preheat the oven to 400F / 200C

Wash and dry the jalapenos. Cut them in half lengthwise and remove the seeds. Stuff each half with goat cheese (about 1 tablespoon per half).

Wrap each jalapeno with prosciutto and place on a baking sheet lined with parchment paper.

Bake for 15 to 17 minutes, until the prosciutto is crispy. Allow them to cool slightly before serving. Enjoy!

Recipe By Jaclyn Irwin of HolisticFoodie.com

Winter Buddha Bowl

 
 

If there is one thing I love to make it’s bowls. Bowls for breakfast, lunch and dinner. All day, everyday. They are just so easy to throw together and can pack a mean nutritional punch when done right. “Buddha Bowls” are basically just bowls made up of veggie scraps - whatever you’ve got on hand. They are the perfect way to use up any veggies you have sitting in the fridge.

This Warm Winter Buddha Bowl is....

  • Dairy-free

  • Egg-free

  • Gluten-free

  • Nut-free

  • Soy-free

  • Sugar-free

  • Vegan

  • Vegetarian

Serves: 4

Time: 40 minutes

Ingredients:

  • 1 head Cauliflower (cut into florets)

  • 1 Carrot (chopped into 1 inch rounds)

  • 1 Beet (chopped into 1 inch pieces)

  • 1 Turnip (chopped into 1 inch pieces)

  • 1 Parsnip (chopped into 1 inch pieces)

  • 1 can Chickpeas (drained and rinsed)

  • 1 cup Quinoa (uncooked)

  • 4 tbsp Tahini

  • 3 tbsp Extra Virgin Olive Oil

  • 1 Lemon (juiced)

  • 1 Garlic (clove, minced)

  • 1/4 tsp Sea Salt

  • 4 cups Kale Leaves

Directions:

Preheat oven to 420.

Place cauliflower florets, carrots, beet and turnip in a large mixing bowl (toss beets separately if you want to keep the lighter veggies clean). Season with sea salt and pepper and drizzle with a splash of extra virgin olive oil. Toss well. Line a large baking sheet with parchment paper and spread vegetables evenly across. Bake in oven for 30 minutes.

Meanwhile, place 1 cup quinoa in a saucepan with 1.5 cups water. Place over high heat and bring to a boil. Cover with lid and let simmer for 12 to 15 minutes or until all water is absorbed. Remove from heat and fluff with a fork.

Place the kale in a bowl and massage with a bit of extra virgin olive oil. Season with sea salt. Place in frying pan over medium heat and saute just until wilted. Transfer into a bowl.

Pour your chickpeas into the same frying pan (which should still be lightly greased from the kale) and saute until slightly browned.

Assemble your Buddha bowl by placing quinoa in the bottom of a bowl and arranging roasted winter vegetables, sautéed kale and warm chickpeas on the top. Drizzle desired amount of dressing over the bowl.

Dressing:

Combine tahini, extra virgin olive oil, lemon juice, minced garlic and sea salt together in a mason jar. Add 3 tbsp warm water. Shake well and set aside.

Enjoy!

Tropical Matcha Smoothie

 
 

Almost tastes like a matcha piña colada with the hint of pineapple! Add vanilla protein powder for an extra boost.

Ingredients:

  • 1 Zucchini (chopped and frozen)

  • 1 cup Pineapple (fresh or frozen)

  • 3 cups Baby Spinach

  • 2 tsps Green Tea Powder (Matcha)

  • 1/4 cup Hemp Seeds

  • 2 cups Unsweetened Almond Milk

Method:

Place all ingredients in a high speed blender until desired consistency. Enjoy immediately.

Serves 2

Berry and Greek Yogurt Smoothie

 
 

The perfect start to a morning, this smoothie will keep you fuller for longer due to it’s high protein content. The flax seed also provides Omega 3 fats which your body will thank you for.

Ingredients:

1/2 cup Plain Greek Yogurt

1 tbsp Raw Honey

1 Banana (frozen)

1 cup Frozen Raspberries

1 tbsp Ground Flax Seed

1 cup Water

Method:

Add all ingredients to a high-speed blender and blend until very smooth.

Pour into a glass and serve immediately.

Black Bean and Sweet Potato Burritos

Meal Prep Sunday is a must in our family. We get everyone involved in the process and incorporate as much laughter as possible. Sometimes the preparation is more fun than the dinner, but it’s all about creating a positive experience in the kitchen. Today, I’d like to share a great family recipe: Black Bean & Sweet Potato Burritos.

These can be prepped ahead, stored in the freezer and enjoyed as a breakfast, lunch, dinner or snack. They can be defrosted in minutes in the microwave, or made crispy by reheating them in the oven. They are also affordable, nutritious and incredibly delicious.

 
 

Black Bean & Sweet Potato Burritos

Total Time: 45 minutes 
Serves: 12

Ingredients:

  • 6 large sweet potatoes (peeled and sliced)

  • 2 tbsps extra virgin olive oil

  • 2 medium yellow onion (diced)

  • 4 garlic cloves (minced)

  • 4 cups cooked black beans

  • 1 cup fresh or frozen corn

  • 1 green bell pepper (diced)

  • 1 cup water

  • 1/4 cup dijon mustard

  • 2 tsps cumin

  • 3 tbsps tamari

  • 1/4 tsp sea salt (or more to taste)

  • 10 brown rice tortillas (11 inches)

Directions:

  1. Bring a pot of water to a boil. Place sweet potatoes in a steamer over boiling water and cover. Let steam for 7 minutes, or until tender. Mash with a potato masher.

  2. Meanwhile, heat oil in a medium skillet and sauté the onion and garlic until soft. Set aside.

  3. In a bowl, add black beans and mash with a potato masher. Mix in the sauteed onion and garlic, corn, bell pepper, water, mustard, cumin and tamari until thoroughly combined. Season with salt as needed.

  4. Divide the mashed sweet potato and black bean mixture evenly between the tortillas and fold into burritos.

  5. If eating immediately, heat the burritos in the oven at 350 F / 177 C for 10 to 12 minutes or until warmed through. Wrap the remaining burritos in foil and freeze in a freezer-safe bag. See notes section for instructions on how to reheat.

Notes:

  • Reheat in the oven at 350 F / 177 C for 30 minutes from frozen (or less if already defrosted), then unwrap and return to the oven for another 10-15 minutes for a crispy wrap (optional).

  • Reheat in the microwave by removing the foil from defrosted burritos and microwaving for 1 to 2 minutes (times will vary depending on the power of your microwave).

  • Make it spicy by adding more chilli powder, cayenne pepper, hot sauce and/or sliced jalapeno.

  • Serve them with Greek yogurt, sour cream, feta cheese, tomatoes, avocado and/or salsa.

  • If you don't have brown rice tortillas, you can use any type of tortilla instead.

  • You can use refried beans to save yourself some time.

Blueberrry Maca Smoothie

 
 

This smoothie is easily digestible, portable, and adaptable to whichever types of produce you have on hand.

Maca powder is a great source of vitamins and nutrients. It has been shown to boost mood, increase sports performance and endurance and improve learning and memory.

INGREDIENTS

  • 1 Cup almond milk

  • 1 T maca

  • 1/2 Cup frozen blueberries

  • 1 banana

  • Sprinkle with been pollen

METHOD

Place all ingredients in a high powered blender and blend to desired consistency.

Maca Magic

 
 

Maca has been highly regarded for centuries as a miracle food so it’s no surprise I’ve included it in this recipe.

Along with the cocoa and hemp seeds, this smoothie will give you the protein and vitamin burst your body needs.

INGREDIENTS

  • 1-2 Bananas

  • 1 Cup almond milk

  • 1 Cup water

  • 2 Tbsp hemp seeds

  • 2 Tbsp cocoa

  • 1 Tbsp maca

  • 1/2 tsp vanilla

METHOD

Blend all ingredients in a high speed blender until you have reached your desired consistency.

Green Monster Smoothie

We are always struggling to find new ways to eat our greens, so here’s a fast and easy way to start the day off with a healthy dose. If you’re new to the green smoothie world, I suggest you start off by adding baby spinach because of its a gentler taste but I encourage you to experiment with kale, romaine or other leafy greens too.

INGREDIENTS

  • 1 Cup almond milk

  • 1 Cup spinach or kale

  • 1 frozen banana

  • 2-3 ice cubes

  • 1 Tbsp almond butter

  • 1 Tbsp chia seeds

  • vanilla and cinnamon to taste

METHOD

Blend all ingredients in a high powered blender until smooth.


Energy Balls

These delicious energy balls will take you less than 10 minutes to make and can be frozen for a quick snack on the run. I recommend doubling the recipe as I guarantee they won’t last long!

INGREDIENTS

  • 2 Cups of Medjool dates

  • 1/4 Cup of warm water

  • 1/4 Cup coconut flour

  • 1 Cup shredded coconut

  • 1/4 Cup hemp seeds

  • 2 Tbsp raw cacao nibs

  • 1/4 Cup chopped almonds

DIRECTIONS

  1. Place the dates and warm water into a food processor and process until smooth.

  2. Place date mix into a bowl and fold in the remaining ingredients

  3. Shape into balls and roll in the shredded coconut

  4. keep in the freezer until needed

This recipe makes approximately 12 balls.