• Chicken and Spiced Apples Recipe

    Eating healthy isn’t too hard when you eat meals like this. This delicious chicken and spiced apple dish is the perfect sweet and fresh meal for anytime of the day. It pairs nicely with a side of greens and sweet potato or brown rice. Try it for dinner tonight!

    3755410 credit: eatingwell



    • 2 apples, peeled and thinly sliced
    • 1 tablespoon lemon juice
    • 1/4 teaspoon ground cinnamon
    • 2 teaspoons olive oil, divided
    • 1 1/8 teaspoons herbes de Provence, divided (OR mix 1 tablespoon each of dried thyme, rosemary, oregano, marjoram and savory in a small jar)
    • 1/2 teaspoon salt
    • 1/4 teaspoon freshly ground pepper
    • 1 1/2 pounds boneless, skinless chicken breasts, trimmed
    • 1 cup reduced-sodium chicken broth
    • 1 teaspoon freshly grated lemon zest



    Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture. Heat 1 teaspoon oil in a large skillet over high heat. Add the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Once cooked, add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sauteed apples side of brown rice and greens.

  • One Pan Cajun Chicken Recipe

    You can never have enough one pan dinner recipes, right? Especially this time of year when it is beautiful outside and you don't want to waste time cleaning up! This is a spicy dinner but you can definitely adjust it to suite your taste. Add more cajun seasoning for a spicier version and add less if you don’t like too much heat.



    • 5 chicken breasts
    • 2 lbs sweet potatoes, diced into 1-inch pieces
    • 4 Tbsp olive oil, divided
    • 1 bell pepper, diced into 1-inch pieces (or half of 2 colors)
    • 1/2 medium red onion, diced into 1-inch pieces
    • Chopped fresh parsley, for garnish (optional)
    • Salt and freshly ground black pepper


    Cajun seasoning ingredients:

    • 2 1/2 tsp paprika
    • 2 tsp garlic powder
    • 2 tsp salt
    • 1 1/4 tsp dried oregano
    • 1 1/4 tsp dried thyme
    • 1 tsp onion powder
    • 1 tsp freshly ground black pepper
    • 1/2 - 1 tsp cayenne pepper, to taste



    • Whisk all cajun seasoning ingredients together in a small bowl or toss together well in a small resealable bag. Preheat oven to 425 degrees. Place chicken on a large rimmed baking sheet and drizzle and rub 1 Tbsp of the olive oil evenly over thighs. Sprinkle with cajun seasoning to taste (~ 1 Tbsp total). Rotate to opposite side and drizzle and rub tops with another 1 Tbsp olive oil. Season with cajun seasoning to taste (I did 1/2 Tbsp).
    • Toss potatoes with 2 Tbsp olive oil and season with cajun seasoning to taste (I did 2 tsp) and toss. Transfer potatoes to baking sheet placing them around chicken thighs. Roast in preheated oven 20-25 minutes then remove from oven and add bell pepper and red onion over potatoes and toss, then return to oven and roast about 10 - 15 minutes longer until chicken is golden and cooked through and potatoes are tender (you can broil during last few minutes to help brown a little more if desired). Serve warm sprinkled with parsley and season with salt and pepper to taste as desired.
  • Baked Acorn Squash Bowl Recipe

    I am completely obsessed with acorn squash, so any recipe that includes them, I'm in! Perfect timing too, because fall and winter veggies are about to be in season!! If you're not excited for the cold weather, at least the squash is good! (Right?!?! Being positive) This recipe in particular is stuffed with mushroom, carrots, and greens beans. So simple to make and so delicious. You can eat the leftover stuffing separate or stuffed in another squash.

    *Recipe makes enough for stuffing 3 squash!

    stuffed-acorn-squash-_thumb1 pc: making thyme for health


    • 3 medium-size acorn squash
    • 2 cups cooked brown rice
    • 1 shallot, minced
    • 8 ounces mushrooms, thinly sliced (I used shiitake)
    • 10 ounces green beans, chopped
    • 2 large carrots, peeled and diced
    • 1 cup chopped leafy greens (spinach, kale, etc)
    • 1/2 teaspoon garlic powder
    • salt & pepper to taste



    • Preheat the oven to 375°F and then grease the bottom of a baking dish. After you wash the squash, slice off a small piece of the pointed bottom so that it’s can stand up on its own. Next, slice off the top low enough to see where the seeds start. Using a spoon, scrape out the seeds and any loose strands of squash. Afterwards, lightly rub the inside of the squash with oil and then transfer to the baking dish. Bake in the preheated oven for 45 minutes to an 1 hour. (The inside should be soft when you poke it with a fork.) While this is cooking, start cooking the vegetables by heating the remaining olive oil in a large pot over medium heat. Add the shallot and cook for 2-3 minutes, until fragrant. Then add the mushrooms, carrots and green beans. Sprinkle them with salt and garlic powder then cover with a lid and cook for 5-7 minutes. Add in your choice of leafy greens and stir until wilted. Once cooked, add brown rice to the pot with the vegetables and stir to combine.  Serve immediately and enjoy!
  • Dijon Mustard Whole Roasted Cauliflower Recipe

    Another helpful tip for your upcoming Thanksgiving dinner - Dijon Mustard Whole Roasted Cauliflower. You can prep this ahead of time and leave in the refrigerator until ready to cook! Enjoy :)

    fn_whole-roasted-mustard-parmesan-cauliflower_s4x3-jpg-rend-sni12col-landscape pc: food network


    • 2 large heads cauliflower
    • 1 clove garlic, halved
    • 1/4 cup olive oil
    • 4 tablespoons Dijon mustard
    • Kosher salt and freshly ground black pepper
    • 1/2 cup fresh parsley leaves, roughly chopped
    • Lemon wedges, for serving



    • Position an oven rack in the bottom of the oven and preheat to 450 degrees F. Line a baking sheet with foil. Remove the leaves from the cauliflower, then trim the stem flush with the bottom of the head so the cauliflower sits flat on the prepared baking sheet. Rub the outside of each head with the cut garlic. Whisk together the oil, 3 tablespoons mustard, 1/2 teaspoon salt and a few grinds of black pepper in a small bowl. Put the cauliflower on the prepared baking sheet and brush the entire outside and inside with the mustard-oil mixture. Roast the cauliflower until nicely charred and tender (50 minutes to 1 hour) Let rest for a few minutes. Brush the outside of the roasted cauliflower heads all over with the remaining 1 tablespoon mustard and generously sprinkle with parsley. Cut the cauliflower into thick wedges and serve on plates with a sprinkle of salt and lemon wedges.
  • One Pan Autumn Chicken Recipe

    I love dinners where everything is cooked or baked together in one pan. They are so simple and quick, yet so delicious. This recipe is one that is sure to satisfy everyone in your family, especially the one who cooks it, considering there is only one pan to clean :).

    *Keep in mind, this recipe is cleanse-friendly. Just make sure you remove or add some of the ingredients below to fulfill your food plan requirements! - We love to substitute olive oil for no-sodium chicken stock for a lower fat option!*

    9-8-16 photo: cooking classy


    • 4 - 5 chicken breasts
    • 4 tbsp olive oil, divided
    • 1 1/2 tbsp red wine vinegar
    • 3 cloves garlic, minced
    • 1 tbsp each minced fresh thyme, sage and rosemary, plus more for serving
    • Salt and freshly ground black pepper
    • 1 large sweet potato (peeled if desired), chopped into 3/4-inch cubes
    • 1 lb brussels sprouts, sliced into halves
    • 2 Fuji apples, cored and sliced into half moons about 3/4-inch thick
    • 2 shallot bulbs, peeled and sliced about 1/4-inch thick
    • 4 slices turkey bacon, chopped into 1-inch pieces




    • Preheat oven to 450 degrees. Pour 2 Tbsp olive oil, red wine vinegar, garlic and herbs into a gallon size resealable bag, add chicken, season with salt and pepper then seal bag and massage mixture over chicken while working to evenly distribute herbs. Set aside and let rest while chopping veggies. Place sweet potato, Brussels sprouts, apples and shallot on a large rimmed baking sheet. Drizzle with remaining 2 Tbsp olive oil then toss to evenly coat and season with salt and pepper to taste. Spread into an even layer then set chicken over veggie/fruit mixture. Sprinkle bacon (separate any pieces that stick together) evenly over veggie/fruit mixture. Roast in preheated oven until chicken and veggies are golden brown, about 20-25 minutes. Sprinkle with more herbs and serve immediately.
  • Sweet Potato Shepherd's Pie Recipe

    Recipes that are healthy and can easily be doubled and stored in a freezer for later use are amazing. Especially when they are as delicious as this one I'm sharing tonight. It's a healthier version of a classic favorite, Shepherd’s pie.



    • Pie Filling:
    • 1 lb. ground turkey
    • 2 medium carrots, peeled and chopped
    • ½ green pepper, chopped
    • 1 small onion, chopped
    • 2 cloves garlic, chopped
    • ½ tsp. dried rosemary
    • ¾ tsp. chili powder
    • ¼ tsp. sea salt or to taste
    • ¼ tsp. black pepper
    • 3 oz. tomato paste (about 6 Tbsp.)
    • Sweet Potato Topping:
    • 2 medium sweet potatoes, peeled and cubed (~3 ½-4 cups cubed)
    • 1 Tbsp. coconut oil
    • ½ tsp chili powder
    • ¼ tsp. sea salt

    Pre-heat oven to 375 degrees. In a skillet on medium heat. Begin to brown ground tur key.
    Once beef is partially browned, add chopped carrots, onions, peppers and minced garlic.
    Cook on medium heat until carrots are soft, about 10 minutes. (You may begin making the topping while the meat filling cooks.) Once the carrots are soft, stir in tomato paste, seasonings, salt and pepper.
    For the topping: Steam or bake (at 375 degrees) the sweet potatoes until fork tender. Then add all of the topping ingredients to a food processor (or blender) and process until smooth. TRamsey the meat filling to a casserole dish and top the meat filling with the Sweet Potato Mash. Bake for 15 minutes. Remove from oven and serve.

  • 4 super simple lunchbox tips

    I wanted to share a few different ideas that you can cook up, store in the fridge, and bring to work for lunch! They aren’t necessarily recipes, however, they are really helpful tips to assist you make the transition and change the way you eat. All the ideas below are still irresistibly delicious, and yes, one more time, completely gluten-free!

    IMG_3169 Gluten-free choices!

    Tip #1: Make your own tacos!

    Pack seasoned taco meat (all-natural ground turkey or chicken), lettuce wraps (or corn tortillas - crispy or soft), guacamole, chopped olives, and salsa in separate little containers. Bring with you when you’re on the go, and hopefully you have a microwave handy. Warm up the meat and stuff your taco and BAM! For a low-fat version, skip the guac and olives and instead add lettuce, tomato, salsa, and beans!

    Tip #2: Baked Potato & Chili

    Who needs fattening cheese and sour cream when you can top a baked potato with turkey chili! Put the chili in a separate tupperware container for pouring on top at lunch time. The chili also works as a great a dip! For an even healthier version, stuff a sweet potato with chili!

    Tip #3: Kebabs

    Leftover chicken cubes or beef threaded with fresh fruit or roasted vegetables (apple, pineapple, onion, pepper, zucchini, cauliflower, etc.) makes for a fun finger-food lunch.

    Tip #4: Thai Curry Bowls

    Whip up an easy coconut-based curry the night before. Pack the curry sauce with meat and veggies in one container and a bowl of brown rice in another. Warm up for lunch and enjoy!

  • 6 Healthy Rice Cake Ideas

    Some people think rice cakes are “boring,” or that they are simply a “diet food.”  I look at those crunchy, salty treats as the perfect healthy snack option and can be loaded with some of the best toppings.  Rice cakes are one of the most versatile foods out there, so I decided to share with you a few simple ideas to satisfy your snack craving.


    Spicy Avocado:

    • 1 plain brown rice cake
    • 1/4 of a ripe avocado, mashed
    • sprinkle of red pepper flakes
    • sprinkle of sea salt
    • baby kale or arugula to garnish



    • 1 plain brown rice cake
    • sautéed spinach
    • 1 tbsp hummus
    • fried egg
    • sprinkle of salt and pepper


    Peanut butter banana & berry:

    • 1 plain brown rice cake
    • 1 TB of your favorite nut butter
    • banana slices and berries 


    Taco style:

    • 1 plain brown rice cake
    • Guacamole (optional)
    • black beans + brown rice mixed with salsa
    • fresh cilantro, chopped


    Chicken salad and cucumber:

    • 1 spoonful of our healthy chicken salad recipe (found in recipe tab)
    • cucumber slices
    • red pepper flakes


    Egg salad:

    • 1 plain brown rice cake
    • Spicy egg white salad (recipe found on ‘recipe’ tab of website)
  • Hearts of palm salad

    It is insane how good this salad is. If you never had hearts of palm, now is the time to try it! We recommend this salad as just a side dish, or on top of chicken or a salad. Make sure to make a little extra dressing if you plan on making a salad with it!

    AUGUST 31ST, 2016 photo credit: cook the story


    • 2 (14oz) cans of sliced hearts of palm, drained and rinsed
    • 1 medium tomato, finely chopped
    • 1/2 of a small white or yellow onion, very thinly sliced
    • 2 spring onions, finely chopped
    • 2 tbsp. red wine vinegar
    • 2 tbsp. olive oil
    • 2 tsp. fresh lime juice
    • 1/4 tsp. salt
    • Pinch of black pepper



    1. In a medium bowl combine the hearts of palm, tomato, onions and spring onions.
    2. In a small bowl combine the olive oil, vinegar, lime juice, salt and pepper. Pour it over the vegetables. Stir gently to coat. Serve.


  • Slow Cooker Hawaiian Chicken Recipe

    We love our low-carb lettuce wraps, and this Hawaiian chicken recipe makes them that much better! Best of all, it's made in a slow cooker, so minimal prep time is needed for this delicious recipe. It's really good served cold and in lettuce cups!

    Hawaiian chicken Photo Credit: Paleo Running Mama

    2 lb. chicken breasts
    ½ small onion, diced
    3 garlic cloves, minced
    8 oz. can crushed pineapple, slightly drained
    ⅓ cup coconut aminos
    1 lime, juiced
    ½ tsp. ground ginger
    ¼ tsp. red pepper flakes
    ½ tsp. sea salt
    ¼ tsp. black pepper
    Place chicken, onions and garlic in a slow cooker. In a small bowl, combine pineapple, coconut aminos, lime juice, ground ginger, red pepper flakes, salt and pepper. Stir to mix, and then add to slow cooker. Cook on low for 4-6 hours. Remove chicken from slow cooker and shred with two forks. Return chicken to slow cooker, stir to mix all ingredients, and set temperature to warm (or low) until ready to serve.

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