Crustless Spinach Quiche

Do you love eggs? I do…from my head down to my legs! Over the years, eggs have gotten a bad wrap. But lets look at why eggs are eggs-ceptionally nutritious!  Think about it – one egg contains all the nutrients and building blocks needed to grow an entire baby chicken! They’re loaded with high-quality proteins, vitamins, minerals, good fats and trace nutrients. I love eggs because they’re cheap, clean protein source and can be easily adaptable. Eggs are great scrambled with lots of veggies, added in stir-fry, or in a quiche (like this one…)!

You’ll notice I leave out cheese like in most quiches and just sprinkle it with some Goat Cheese.

Crustless Spinach QuicheQuiche

5 large eggs
1 1/2 cups fresh spinach, chopped
1/2 medium onion, chopped
1 teaspoon minced garlic (1 clove)
1/2 cup almond or coconut milk
1/2 teaspoon baking powder
Sea salt, black pepper, and cayenne pepper to taste

1) Preheat oven to 350F.
2) Whisk eggs and coconut milk in a large mixing bowl. Add the other ingredients and whisk well.
3) Grease a 9″ pie dish (or other glass baking dish) with coconut oil and pour everything in.
4) Bake for 30 minutes or until cooked through in the center.

*You can experiment using other veggies or bacon. This is essentially a basic recipe.

Skillet Supper and Why You Should Eat Cabbage!

Hopefully you read my post, “Tight Budget? No Problem!” In that post, I discuss several ways to get more bang for your buck when buying healthy food. One of the suggestions, was cabbage. Cabbage costs less than 10 cents per serving and packs a big nutritious boost. Cabbage stimulates the immune system, provides anti-inflammatory properties, kills bacteria and viruses, prevents the growth of cancerous cells, protects against tumors, helps control hormone levels and improves blood flow. My favorite thing about cabbage is that it is a natural detoxifier because it contains an abundance of vitamin C (more than oranges!), fiber and sulfur – all help purify blood and remove toxins of free radicals and uric acid.

So…I bought a head of cabbage…then I made dinner! This dinner takes a little prep of dicing vegetables, but totally worth it! And, it’s a one pot (errr…skillet) dinner! This dinner easily fits into a Paleo/Primal lifestyle too!

Skillet Supperskillet supper

1 tablespoon butter (real butter, not margarine!)
2 teaspoons paprika
1 large onions, diced
1 lb. grass-fed ground beef
1/4 cup soy sauce or gluten-free tamari
1/2 cup water
1 green pepper, diced
3 stalks celery, diced
1/2 head cabbage, shredded
3 carrots, diced
Plenty of sea salt & pepper

Directions:

In a skillet, melt butter and add paprika, salt, onions and ground beef. Cook until beef is brown. Drain grease if needed, but keep a small amount in the pan, as this will be part of your sauce. If you drained the beef, add it back to the skillet.

Stir in soy sauce and water, then add veggies. Stir until well combined.Add salt & pepper to taste.

Reduce heat to low-medium heat. Cover and cook until veggies are softened (about 30 minutes).

Enjoy! I served this with Mashed Cauliflower Fauxtatoes!

Crockpot Coconut Chicken Curry

I loooooove Indian food. Actually, I just love ethnic food. All of it. I love the spice and the flavor that ethnic food embodies. With some leftover coconut milk from my last recipe, I thought “I could possible use this in chicken curry.” I was right. Last night, I threw a bunch of ingredients in my crockpot in about 10 minutes as I was running out the door for an appointment and when I came home I thought I had just walked into Sitar (my favorite Indian restaurant in TN). It was so quick and easy to throw together…the only thing missing was a big piece of Naan….sweet, sweet, carb-o-licious Naan.

Crockpots and Slow Cookers (essentially the same thing) are great for making healthy meals in a flash! I always recommend using one if time is a barrier to cooking. My parents have always used them to make dinners and almost any recipe can be made into a crockpot recipe.

Coconut Chicken Currycurry
(Serves 2…because we eat a lot!)

1 lb boneless, skinless chicken breasts , chopped into cubes
1 onion, diced
5 cloves garlic, minced well
1 tablespoon ground ginger
1 tablespoon curry powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1 cup canned, full-fat coconut milk
1 package frozen peas & carrots
Sea Salt & Black Pepper to taste

Directions:
Toss chicken, onion, garlic, spices, and salt. Cover & cook on low for 3 hours, until chicken is cooked through.

Stir in coconut milk and peas & carrots until heated through (about 30-60 minutes).

I served this over quinoa instead of the typically Basmati rice. I sprinkled cinnamon in the quinoa as it was cooking to get a little sweet flavor going!

Baked Creamy Chicken Breasts

Growing up, a staple dinner in our home was boneless, skinless chicken breasts topped with cream of chicken soup. It was easy and convenient, plus it tasted pretty darn good! Now that eating real food is a staple in my own home, I have come to realize how bad the “cream of…” soups are for us. You can see from the label that the soup is preserved with monosodium glutamate (MSG). MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. These reactions include headaches, sweating, facial pressure, numbness and tingling, heart palpitations, chest pain, nausea, and weakness.  The other ingredients aren’t anything to be happy about either, but MSG is my main concern.

I wanted to recreate an old-time favorite, but with REAL ingredients. I did just that in my Baked Creamy Chicken Breasts. It is easy and so delicious!

Baked Creamy Chicken Breastschicken

4 Chicken Breasts
1 tablespoon extra virgin olive oil
1/2 yellow onion, diced
1/2 cup Full-Fat canned Coconut Milk
1/3 cup Chicken Broth
1 teaspoon Paprika
1 teaspoon Sea Salt
1/4 teaspoon garlic powder
Salt & Pepper

Directions
Preheat oven to 350.  Salt and pepper both sides of the chicken breasts and place in glass baking dish.

Heat olive oil in medium saute pan and add onions. Saute until onions are translucent.

Whisk in chicken broth, coconut milk, 1 teaspoon sea salt, and paprika (add black pepper if you desire). Bring to a boil, then reduce to a simmer and reduce slightly.

Pour mixture over chicken and bake for 40 minutes.

Chili Rubbed Pork Chops

These pork chops are SO simple it’s silly! Not only are they simple, they are delicious…with a capital D. I used thin, sliced boneless chops because they are more lean and only about 120 calories each. I only used spices, no sauce, to keep these as easy on the waistline as possible! The man in your life will love these!

Ingredients: 
4 thin, Boneless Pork Chops
Chili Powder
Seasoning Salt
Pepper
Non-stick Cooking spray

Directions: 
Preheat your oven to 350 degrees.

Spray a medium sized baking dish with non-stick cooking spray to coat evenly. Wash each chop and salt and pepper each side, then place in the baking dish. Sprinkle the top side of the chops with chili powder.

Bake for about 30 minutes or until the middle is no longer pink. 

Chorizo and Sweet Potato Enchiladas

Who’s ready for Cinco de Mayo? *Raises hand* Well, it’s not here yet, so go ahead and whip up a Margarita or grab an ice cold Corona and make these bad boys to hold you over until that glorious May day.These things will make your taste buds do the Macarena. So much flavor!

To see how to correctly fold your enchiladas…click HERE.
Ingredients:
2 small-medium sized sweet potatoes
1 lb chorizo
1 poblano pepper
5 taco sized multi-grain tortillas
1/2 tsp garlic powder
1 (10 oz) can enchilada sauce
1 cup shredded cheddar cheese
2 tbsp coconut oil
Peel the sweet potato and cut into small cubes. Remove the stem and seeds from the pepper and cut into 1/2 inch pieces. Heat oil in skillet and add sweet potato, garlic and poblano then cook on medium heat until softened. Squeeze the chorizo from it’s casing and add to skillet. Cook until browned (about 5 minutes).

In the meantime, preheat the oven to 375. Grease a large casserole dish with coconut oil. Add about 1/2 cup sweet potato/chorizo mixture to each tortilla, roll and fold ends in. Cover the folded enchiladas with enchilada sauce. Top with cheese mixture and bake for about 20 minutes.