Sweet & Spicy Chicken

J Walden

by Rachel Maser – CleanFoodCrush

modified by eatlivefit.net

Ingredients

  • 2 lbs. boneless skinless chicken breasts, tenders, or thighs, cut into 1” bite sized pieces
  • 1/3 cup gluten free flour
  • 2 tsp fresh grated garlic, or garlic powder
  • 2 tsp fresh grated ginger, or ginger powder
  • 2 Tbsps sesame oil
  • 1 large red bell pepper, diced
  • 1 large carrot, diced small
  • 2 green onions or scallions, finely sliced
  • 1 tsp red pepper flakes, or to taste
  • sea salt and fresh ground black pepper, to taste about 1/4 teaspoon each

For the sauce:

  • 1/4 cup coconut aminos, Bragg’s liquid aminos, or low sodium soy sauce
  • 1/2 cup chicken bone broth
  • 2-3 Tbsps raw honey (depending on your sweetness preference)
  • 1 tsp garlic powder, or fresh grated garlic
  • 1 tsp favorite hot sauce (optional)
  • 1/2 tsp ground ginger, or freshly grated
  • 1/2 tsp apple cider vinegar
  • tiny pinch of sea salt

Instructions

  1. In a large ziplock bag or glass bowl add chicken, flour, garlic powder, ginger powder, sea salt and pepper.
  2. Seal the bag and toss chicken pieces to get all chicken pieces nicely coated.
  3. In a small bowl, combine and whisk together your ingredients for the sauce. Set aside.
  4. Heat your sesame oil in a large skillet over medium heat.
  5. Add coated chicken and cook until golden on all sides, but not entirely cooked through, about 3-4 minutes, creating a crispy crust on the chicken.
  6. Stir in bell peppers and carrots and continue to cook until veggies soften a bit.
  7. Pour your sauce over top of the chicken and veggies, bring it all to a boil, then reduce the heat and simmer until chicken is cooked through and sauce thickens up a bit, about 3-4 minutes.
  8. Sprinkle with green onions/scallions and enjoy
Green Machine Smoothie

Green Machine Smoothie

J Walden

Green Machine Smoothie

Struggling to get all your veggies and fruits in each day? Start out with several servings with a breakfast smoothie full of antioxidants and vitamins. It is creamy and not too sweet!

Ingredients:

  • 2 cups Spinach or Kale
  • 1 cup chopped fresh pineapple (substitute frozen or canned pineapple, drained)
  • 1 cup Milk or Coconut Milk
  • 1 tbsp Honey (optional)
  • 1/2 tsp ground Turmeric
  • 1 banana, frozen or fresh

Directions:

Combine all in blender and mix until smooth. Serve with garnish of pineapple if desired.

yield – 2 servings

recipe by: Parade Magazine published 9/19/2021 edited by eatlivefit.net

Tips to Reducing Added Sugars

J Walden

If you, like me, are tempted by your sweet tooth, especially when trying to reduce your “Covid19 lbs.,” here are some wonderful tips from a That Sugar Film blogger I read regularly. I would only add to make sure your protein intake is high enough through the day to ward off cravings. Without further introduction, dive in below.

Top tips for reducing intake of added and free sugars

By Angela Johnson (BHSc Nut. Med.) modified by eatlivefit.net

  1. Understand added vs natural sugar
    Make sure you know the difference between added sugars and those naturally occurring in whole foods. Added and free sugars are ingredients added to food or drink products by the manufacturer, cook or consumer. Free sugars also include juices (and concentrates), honey, and syrups. Intake of added and free sugars should be limited. Naturally occurring (a.k.a. intrinsic) sugars are found in whole foods such as fruit, vegetables, whole grains, and dairy. They are bundled up with other nutrients such as water, fibre, vitamins, and minerals, which are beneficial to health and are a normal part of a healthy diet.
  2. Read the label
    Read product labels, checking the ingredient list for the many names for added sugars, as well as Nutrition Information Panel for total sugar content. Remember, 4.2 grams of sugar is 1 teaspoon, and we aim to limit added sugar intake to 6 teaspoons (25 grams) per day. More broadly, foods considered ‘low sugar’ are those that contain 5 grams or less of total sugar per 100 grams.
  3. Shop from the supermarket perimeter
    Focus your regular supermarket shop on these areas to supply the majority of your daily diet. This includes fresh vegetables, fruit, and other produce like dairy and meat. Pantry staples such as nuts, seeds, beans, eggs, tinned fish, and good quality olive and coconut oils may require an occasional middle aisle adventure!
  4. Eat mostly real, whole food
    If a majority of the food you consume each day is real, whole food, you are already eating a low sugar diet as there is little room left for the heavily processed, sugar-laden stuff. Have fun in the kitchen by playing with ways to make food flavourful sans the sweet stuff! But if you have something packaged, processed or loaded with sugar, enjoy it. Do not be hard on yourself, and eat something more nourishing for your next meal.
  5. Enjoy fiber, protein and healthy fats
    To help curb cravings, at each meal get in some whole food sources of fibre, healthy fat, and/or protein, like avocado, almonds, and free-range eggs. Such foods will leave you feeling fuller for longer and stabilise energy, lessening the likelihood of reaching for a quick sugary fix later on.
  6. Occasional processed and sugary food is okay
    Our bodies are incredibly resilient. Remember this when you find yourself having some added sugar. While some feel better off not having any at all, for most, a little ain’t going to break the health bank! Listen to your body and find your balance. If you feel like dessert when out with friends or some shortbread at the occasional workplace afternoon tea, enjoy the moment for what it is. More important is keeping added sugar from creeping into your diet insidiously each day. 
  7. Avoid sugary drinks
    The quickest and easiest way to cut down on added and free sugars is kicking the sugary drinks. Replace a bubbly soft drink with plain soda water infused with fresh citrus slices or berries with fresh herbs or spices such as basil or cinnamon. And if you really want a juice, enjoy one that is freshly pressed and watered down.
  8. Unwind
    Stress-eating is common, and often we reach for sugary foods for a mood boost. Undertake a stress-relieving activity that suits you, such as a guided meditation, deep breathing, a stroll, a yoga class, or having a cup of tea with a mate who makes you feel good.
  9. Keep hydrated
    If the body isn’t adequately hydrated, we are more likely to feel hungry, foggy-headed, or low in energy. This increases the likelihood of eating more food or reaching for foods and drinks high in added sugars for a quick pick-me-up. Grab your (reusable) water bottle and enjoy some H2O!
  10. Be kind to yourself
    If you do have a little more of the sweet stuff than intended, ditch the guilt (the stress around this can be just as damaging as the not-so-great food choice) and make the next food choice a better one!

The Bomb Brussel Sprouts

J Walden

Before you skip to the next post, give Brussel Sprouts another chance. I grew up in the generation of boiled only brussel sprouts and swore them off for years. Recently I tried broiling them and what a difference it makes. Give this recipe a try.

The Bomb Brussel Sprouts

Ingredients

2 cups whole brussel sprouts, washed

1/4 cup Parmesan Cheese

1 Tbsp Olive or Avocado Oil

Directions:

Cut each brussel sprout thinly from top to stem. Aim to get a thin as possible because the thinner each slice the crispier they will cook. Put all slices in bowl and drizzle evenly with oil. Place in oven friendly skillet (cast iron skillet is perfect) and spread out so evenly spaced. Place in 400 degree oven or toaster oven for 10-15 minutes or until desired crispness. Sprinkle with cheese and serve warm.

Foods for good digestion

J Walden
With all the stress surrounding us these days it is more important than ever to keep ourselves healthy. A big part of that is keeping our bodies working their best. Digestion is a large part of supporting our immune systems, energy levels, and physical and mental strength. I found a comprehensive list of foods to encourage healthy digestion and foods to avoid. Here’s a cheat sheet:

Foods to add:
Probiotic rich-foods; kombucha, sauerkraut, kimichi, kefir, miso soup or miso paste
Prebiotic rich foods (this is what feeds your good gut bacteria) — Onions, Asparagus, Bananas, Jerusalem Artichokes, Dandelion Greens
Ground flax seeds — flax seeds are rich in fiber which can help to clean up your digestive tract PLUS ground flax seeds can help you to eliminate excess estrogen from the body
Apple Cider Vinegar — adding 1 tbsp of ACV into a few ounces of water and consuming this about 30 minutes before your largest meal can help to stimulate your digestive juices!
Water, about 80-100 ounces per day — If you get bored of drinking plain water all day, you can add lemon into your water. Take it up a notch and add lemon + a pinch of pink Himalayan salt — this mix is a hydrating powerhouse!!! Pink salt contains trace minerals and electrolytes that help keep your body hydrated, which in turn helps your digestion + skin + hormones

Moving your body via yoga, Pilates, strength training, or simply walking will all help to stimulate and support your digestion too!

Foods to avoid if you are having digestive issues (as they promote inflammation + gas + bloating)
Dairy
Gluten
Excess Sugar

Courtesy of Ciara Foy modified by eatlivefit.net
Apple, Cheddar, and Walnut Salad

Apple, Cheddar, and Walnut Salad

J Walden

Salads do not have to be boring. Here is a twist on some of my favorite ingredients just in time for Fall. 

Prep: 10 min
Servings: 4

1/4 cup Olive Oil
2 Tbsp. honey
1/4 cup apple cider vinegar
2 tsp. Dijon mustard
salt and pepper to taste

6 cups fresh spinach
1 honeycrisp apple, cored and cut into matchsticks
1 cup grated white cheddar cheese
1/2 cup chopped walnuts

Combine first 5 ingredients in container with lid. Shake to stir together.

In large bowl, combine spinach, apple matchsticks, cheddar cheese, and walnuts.

Place in refrigerator separately until ready to serve

When ready to serve, pour dressing overtop and toss to coat. Refrigerate any leftovers.

Per serving: 420 cal.  35g total fat, 9 g sat. fat, 0g trans fat, 20g carbs, 3 g fiber, 14g sugar, 12g protein

Clean Eating Shrimp Jambalaya

J Walden

Since we are all still staying at home and mostly cooking at home…I wanted to pass along a recipe I used last night.  You could substitute any protein source for the shrimp based on what you have in the house.  Stay safe and keep your nutrition in check these days!  More important than ever now to keep your immune system strong. 

Shrimp Jambalaya

recipe by: Dr. Gabe Mirkin, Drmirkin.com

1 pound shrimp
3 cups bouillon – low sodium
1 bay leaf
1 onion, chopped
1 green pepper, chopped
3 stalks celery, chopped
2 cloves garlic, minced
1 can (28 ounces) plum tomatoes, broken up
1 cup brown rice (uncooked)
1 tablespoon hot pepper sauce
1/2 teaspoon thyme
6 green onions, chopped
1/4 cup Italian parsley, chopped
Freshly ground black pepper

Peel the shrimp and set aside. Bring the shrimp shells, bouillon and bay leaf to a boil and simmer 20 minutes while chopping the vegetables. Strain the bouillon and return to the pot. Add the onion, pepper, celery, garlic, tomatoes, rice, hot sauce and thyme to the bouillon and simmer 45 minutes, or until the rice is tender. Stir in the shrimp, green onion and parsley and cook 2 to 3 minutes, or until the shrimp are pink and firm. Serve with ground pepper to taste.

4 servings

 

One final note, if you haven’t found Alton Brown’s (Good Eats) FB posts or You Tube posts about cooking from your pantry, you should check it out.  Look up Pantry Raid and Alton Brown.  Good laughs and creative recipes using common items in your pantry. 

Worth a look!