Paleo Chicken Broccoli “Rice” Casserole

Paleo Chicken Broccoli “Rice” Casserole

Paleo Chicken Broccoli “Rice” Casserole

This one is directly from Paleo Running Momma I have made this several times and it never disappoints! It has several steps so don’t be intimidated. I find it best to prep everything before firing up the stove. I used frozen and grated my own cauliflower rice, both came out equally well. I have used white and dark meat.

Ingredients

sauce:

  • 3 Tbsp ghee or rendered bacon fat

  • 1 med onion chopped

  • 4 cloves garlic minced

  • 2 Tbsp tapioca flour or arrowroot starch

  • 1 3/4 cups chicken bone broth

  • 1/2 cup coconut milk full fat

  • 1 Tbsp spicy brown mustard

  • 2 Tbsp nutritional yeast optional

  • 1/4 sea salt or to taste

  • 1/8 tsp black pepper or to taste

  • 1 tsp fresh minced sage leaves

  • 1 tbsp fresh minced rosemary

remaining ingredients:

  • 12 oz cauliflower “rice” - I purchase this already prepped to save time

  • 1 lb boneless skinless chicken breasts

  • 1 lb broccoli florets

  • 3 Tbsp avocado oil or olive oil, divided Sea salt and pepper

  • 1/2 lb nitrate free bacon sugar free for Whole30

Instructions

  1. Preheat your oven to 425 degrees. Place chicken on a baking sheet and coat with 1 1/2 Tbsp olive oil and sprinkle with salt and pepper.

  2. On a separate baking sheet lined with parchment paper, arrange broccoli and toss with 1 1/2 Tbsp avocado oil plus salt and pepper.

  3. Roast chicken for 20-25 minutes or until cooked through. Midway through, flip the chicken and for even roasting. Roast broccoli for 15-20 mins or until fork tender, stirring midway through.

  4. Once done, lower the oven temp to 400 degrees.

  5. While chicken and broccoli roasts, cook bacon until crisp in a large skillet, drain, and make the sauce:

  6. For the sauce, heat a medium saucepan over med heat and add the 3 Tbsp cooking fat. Add the onions, cook until translucent and fragrant, then add the garlic and continue to cook until soft, adjusting heat if necessary.

  7. Whisk the tapioca flour into the broth and add it to the pan, then immediately add the coconut milk, mustard and nutritional yeast, (if using), while whisking. Raise the heat and bring to a boil, stirring. Once boiling, lower to a simmer and continue to stir and cook for another minute, until nice and thick. Stir in salt and pepper to taste, add the fresh herbs. Stir in the cauliflower rice to soften, then remove from heat.

  8. Cut the chicken into bite size pieces, or shred, and arrange in a casserole dish, then add the roasted broccoli and the sauce/rice mixture, stir to evenly coat. Crumble the cooked bacon and sprinkle all over, then bake in the preheated oven for about 20 minutes, until heated through and cauli rice is soft. Serve hot and enjoy!

Roast Chicken AND Healthy Bone Broth

Roast Chicken AND Healthy Bone Broth

I’ve got a double-duty recipe for you today that’ll make you feel so squared away and organized you will blow your own mind!

And it only takes ONE POT – your slow cooker – and has the potential to save you serious $$$ if you ever use bone broth.

First: roast a chicken in the crockpot and then

Second: make healthy homemade bone broth in the same crockpot!

This roasted chicken is moist and succulent and makes a DELICIOUS meal – plus you’ll have a lot of leftovers!

I’m including a basic recipe but you can get fancy with it if you want – instead of using foil, make a base of chopped potatoes and carrots.

Slow Cooker Rotisserie Chicken

(makes about 8-10 servings)

5 lb (2.5 kg) whole chicken, giblets removed

2 tbsp Rotisserie Chicken seasoning

Make a “snake” or coil out of about 2 feet (65 cm) of aluminum foil – this will be used as a baking rack to keep the chicken elevated from the bottom of the slow cooker.

Rinse the chicken, trim away excess skin, and remove the giblets from inside the chicken (place the giblets in the refrigerator for use when making the bone broth). Place chicken on the foil inside the slow cooker breast side up and tie the legs together with kitchen twine if desired. Sprinkle with seasoning. 

Cover the slow cooker and cook for 5-6 hours on low until cooked through. It’s done when an instant-read thermometer stuck into the breast measures 165ºF (75ºC).

To crisp the chicken skin: Preheat your broiler and place chicken on a baking sheet. 

Place in the oven about 10 inches from the broiler, broiling for 4-5 minutes, or until crisp. 

Carve the chicken to serve with your favorite vegetables, reserving the bones/carcass.

Slow Cooker Bone Broth

NOTE: You can also make this using beef and turkey bones, or a combination.

  • Chicken carcass, meat removed.

  • Giblets

  • 4-5 carrots, roughly chopped

  • 4-5 celery stocks (with leaves) roughly chopped

  • 4-5 peeled garlic cloves

  • 1 large yellow onion, quartered

  • 2 tbsp apple cider vinegar

  • 8 cups (1.8 ml) water

  • 2 bay leaves

  • 1 tbsp sea salt

  • 1 tsp dried parsley and thyme

Put the bones, giblets, and chopped vegetables in the bottom of your 6-quart slow cooker. Add the apple cider vinegar and water, plus the bay leaf, salt, and spices.

Cover the slow cooker and cook on low 12-18 hours. Remove the bones and veggies from the crockpot and pour the remaining stock through a strainer, into a large bowl.

This broth can be kept in the refrigerator for a week or frozen for several months.

You can use this as a soup stock, a healthy warming drink, or a replacement for store-bought chicken broth in any recipes.

Are you going to give these a try? It’s surprising how simple these recipes are to make!

Mexican Breakfast Scramble

Mexican Breakfast Scramble

Oh, I’ve got a craving-buster recipe for you today that you are going to love.

It’s a breakfast recipe but it’s great for any time of the day.

That’s because it not only tastes great but has plenty of protein and fiber in it – which means it’s going to keep you feeling full and satisfied for hours.

Tip: you can swap out the feta for goat cheese if you don’t like feta. If you do opt for feta, check the label to make sure it’s made from sheep’s or goat’s milk (or a combo) – it’s delicious!

Mexican Breakfast Scramble

(Makes 4 servings)

  • 1 tbsp olive oil

  • 1 can of pinto beans, drained and rinsed

  • Juice of 1 lime

  • 2 big handfuls of spinach or kale

  • Hot sauce, to taste

  • 8 eggs, whisked

  • Splash of water (1-2 tsp)

  • Salt and black pepper to taste

  • 1⁄2 cup feta cheese

  • Salsa (optional)

  • Sliced avocado (optional)

In a medium pan over medium heat, heat the olive oil. When it’s hot, add the pinto beans, and cook until heated.

Add the spinach and lime juice, stirring until the greens are beginning to wilt, and add 1-2 dashes of your favorite hot sauce.

While the beans are cooking, crack the eggs into a bowl and add the water, whisking well. Season with salt and pepper.

When the greens are wilted, add the eggs to the pan and stir. When they are almost fully done, sprinkle the cheese over the top and continue cooking until the eggs are set.

Serve with optional salsa and avocado!

Leftovers will keep for a couple of days in the fridge, making this a great make-ahead breakfast.

I hope you enjoy this! It’s a delicious way to start your day.

Spicy Pumpkin Seed Pesto

Spicy Pumpkin Seed Pesto

Today I have a spicy recipe for you that’s delicious as a topper for grilled chicken, fish, burgers … and it’s also great stirred into veggies, beans, and pasta!

It’s proof that you can enjoy gourmet-style meals while eating a “clean” and healthy diet.

The bonus of eating healthy whole foods is that you feel great AFTER your meals, too – instead of weighed down and blah.

This recipe literally comes together in just a couple of minutes.

The pepitas (pumpkin seeds) add a surprising richness to this pesto. I prefer full-fat Greek yogurt in this, but you can use low-fat if that’s what you have on-hand.

You can easily adjust the heat level, too. A splash or two of sriracha will kick it up a notch, as well as including the jalapeno seeds. 

Spicy Pumpkin Seed Pesto

Serving size: 1 tablespoon

  • ⅓ cup (40 g) hulled pumpkin seeds (pepitas)

  • 1-2 garlic cloves

  • 2 jalapeno peppers, quartered with seeds removed

  • 1 cup (50 g) fresh cilantro

  • ¼ cup (56 g) plain Greek yogurt

  • 1 tsp lime juice

  • Hot sauce to taste

  • Salt and pepper, to taste

Toast the pumpkin seeds in a skillet over medium heat for 2-3 minutes, stirring frequently so they don’t burn. 

Add them to a food processor along with the other ingredients and blend. Taste and adjust the seasonings.

This keeps in the fridge for 2-3 days in an airtight container. 

Try it and let me know what you think!

Make it an amazing day

Steak Salad

Steak Salad

When you are eating for fat loss, a big salad is one of the best things that you can eat for dinner. It’s a wonderful blend of veggies that are high in fiber and you can top it off with a hearty serving of protein. Really any mixture of fresh veggies and lean, cooked meat will do. Try to keep your rotation of veggies and protein new and exciting.

Got leftover grilled flank steak? Here’s a vibrant mix of fresh veggies to serve it up with! For the dressing use a simple drizzle of olive oil, balsamic vinegar, and freshly cracked salt and pepper. Enjoy!

What you need
Servings: 4

1 head savoy cabbage, chopped
1 bunch fresh cilantro, chopped
1 red bell pepper, seeded and thinly sliced lengthwise
4 scallions, greens only, thinly sliced
6 radishes, halved and thinly sliced
½ cup fresh basil, chopped or torn
8 ounces grilled flank steak, thinly sliced

Instructions

1. Divide the ingredients between 4 salad bowls. Serve with your choice of dressing. Enjoy!

Nutrition
One serving equals: 391 calories, 14g fat, 14g carbohydrate, 7g sugar, 136mg sodium, 5g fiber, and 50g protein.

I hope that you get a chance to give this recipe a try this week

Courtesy of RealHealthyRecipes.com

Homemade Almond Butter

Homemade Almond Butter

A spoonful of homemade almond butter on banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples.

By blending your own almond butter at home you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

What you need
Servings: 20

3 cups roasted, unsalted almonds
¼ teaspoon sea salt
1 Tablespoon coconut oil

Instructions

1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

Nutrition
One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Sausage and Cabbage Comfort Soup

Sausage and Cabbage Comfort Soup

All too often the idea of making dinner at home comes with an overwhelming sense of dread. You think of the effort it will take and the mess that it will make. Not to mention, your family may not even like what you’ve slaved over, making the whole process a waste of time.

I’d like to suggest homemade soup as a wonderful meal that takes little time, makes little mess, and is sure to be a hit.

Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage.

Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals. Enjoy!

What you need
Servings: 20

1 ½ pounds mild Italian sausage, loose
1 large yellow onion, halved and thinly sliced
2 teaspoons garlic, chopped
4 medium carrots, peeled and sliced into ¼” rounds
1 head green cabbage, core removed and shredded
3 large tomatoes, diced
2 teaspoons sea salt (plus more as needed)
fresh ground black pepper (about 5 cracks)
1 teaspoon ground sweet paprika
8 cups chicken broth
Basil leaf to garnish *optional

Instructions

1. Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

2. Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition
One serving equals: 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

Courtesy of RealHealthyRecipes.com

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you! ~Trina

Sweet Potato Protein Muffins

Sweet Potato Protein Muffins

Sweet Potato Protein Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein.

Enjoy one as a nutritious breakfast or as an after-workout snack.

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

1 cup almonds (or almond flour)
10 dates, soaked in hot water for 10 minutes
1 cup baked sweet potato, skin removed
1 cup vanilla flavored protein powder
3 organic eggs
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon baking soda
pinch of sea salt

Instructions

1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.

2. Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.

3. Generously grease a 12-muffin tin with coconut oil. Divide the batter between the 12 muffin tins and bake for 15-20 minutes.

Nutrition
One serving equals 134 calories, 6g fat, 107mg sodium, 10g carbs, 2.4g fiber, 9g protein

Slow Cooker Turkey and Kale Soup

Slow Cooker Turkey and Kale Soup

Want to get fit and build your immune system? This delicious soup recipe is a fantastic way to eat a low calorie, high protein dinner filled with valuable vitamins and minerals.

There’s bone broth that’s rich in soothing, immune system supporting minerals. There’s fresh kale with magical healing properties. There’s tender meat for usable protein. There’s quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C. 

Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!

Courtesy of RealHealthyRecipes.com

What you need
Serves 16

2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
½ teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
¼ cup fresh parsley, chopped

Instructions

1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.

2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.

3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.

4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.

5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Nutrition
One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Egg Muffins

Egg Muffins

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

What you need
Serves 12

10 eggs
2 Tablespoons coconut cream
1 Tablespoon nutritional yeast
sprinkle of sea salt and black pepper
1 cup cooked ham, chopped
1/4 cup fresh chives, minced
1/4 cup red bell pepper, chopped

Instructions

1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.

2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.

3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutrition
One serving equals 89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!