Super Simple Baked Chicken Thighs

This recipe was actually created as I was preparing some chicken for Emery. I wanted her first exposure to chicken to be flavorful, not bland. I also wanted it to be quick and easy for me to prepare! If you’re making this for your babies or toddlers, just limit the salt on their chicken pieces. For me, I loved having this chicken sliced on top of greens for lunch. Filling, flavorful, and healthy!

Ingredients:

Emery enjoying her chicken, with roasted sweet potatoes and pureed black beans!

• 4 boneless, skinless chicken thighs 

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp cumin

• 1 tsp onion powder

• 1/2 tsp salt

• ¼ tsp pepper

Directions:

• Bring chicken out of the refrigerator 20-30 minutes before cooking

• Preheat oven to 400 degrees F

• In a bowl, combine garlic powder, cumin, onion powder, salt and pepper. Mix to combine. Add chicken thighs and olive oil and mix until chicken is covered in spices.

• Bake chicken thighs on a baking dish for 20-30 minutes (thin pieces should only take 20 minutes), or until the internal temperature is 165 degrees F. Let the chicken rest for a few minutes before serving.

Curry Roasted Cauliflower with a Coconut Yogurt Sauce

The warming spices in curry powder pair perfectly with roast cauliflower. In this dish, the spices from the cauliflower are balanced out by the cooling coconut yogurt. This is a healthy, nutritionally-dense side dish that you will not be able to get enough of!

Ingredients:

(serves 3-4 as a side)

• 1 large head of cauliflower, broken into florets

• 2-3 tbsp avocado oil

• 1 ½ tsp curry powder

• 1 tsp cumin

• Just shy of ½  tsp salt

• ¼ tsp black pepper

For the coconut yogurt sauce:

• 4 ounces coconut yogurt (my preference is cocojune)

• ⅛  tsp curry powder

• ⅛  tsp garlic powder

• ⅛  tsp cumin

• Pinch of salt 

• Pinch of black pepper

Directions:

• Preheat the oven to 425 degrees Fareinheit

• Whisk together avocado oil, curry powder, cumin, salt, and pepper. Then coat the cauliflower florets in the spice mixture.

• Roast for about 25-30 minutes, or until tender and starting to brown.

• Combine all ingredients for the coconut yogurt spread. Then serve cauliflower on top of the yogurt or with a dollop of yogurt on top!

Health Benefits of Curry Powder:

• The turmeric in curry powder has powerful antioxidants and has been shown to reduce inflammation.

• The cinnamon, cumin, coriander, and cloves in curry powder aid in digestion and can provide relief for stomach aches.

• Many spices in curry powder have anticancer effects, including turmeric, cumin, and coriander.

• Coriander and cumin have been shown to have antifungal and antibacterial effects .

• Turmeric may significantly reduce the risk of developing Alzheimer’s disease

Sources and additional reading:

• https://www.benenden.co.uk/be-healthy/nutrition/spice-of-life-7-surprising-health-benefits-of-curry-powder/

• https://www.livestrong.com/article/347582-what-are-the-health-benefits-of-curry-powder/

• https://www.healthline.com/nutrition/curry-benefits#How-to-add-curry-powder-to-your-diet 

Stuffed Sweet Potatoes with Chickpeas, Spinach, Tomatoes, and Feta

These Mediterannean-inspired stuffed sweet potatoes are a burst of flavor and make for a surprisingly filling and substantial meal. It’s a bright and colorful dish, loaded with nutrient-dense ingredients, and has a flavor combination of salty and sweet. They are stuffed with chickpeas, spinach, tomatoes, and feta cheese and really couldn’t be easier to prepare! 

Ingredients:

(serves 2)

• 2 medium sweet potatoes

• 1 cup canned chickpeas, rinsed and drained

• 2 cups spinach

• ¼ cup cherry tomatoes, diced

• 2 cloves of garlic, minced

• ½ yellow onion, diced

• 1 tsp cumin

• Salt and pepper

• 1 tbsp olive oil

To top:

• ¼ cup of crumbled feta

• ¼ cup of chopped parsley

• Balsamic glaze (optional)

Directions:

• Preheat oven to 400 degrees F. 

• Poke each sweet potato a few times with a fork and place them on a lined baking sheet. Bake for 45 minutes to an hour, or until tender.

• While sweet potatoes cook, heat a large skillet over medium heat and add in the olive oil, onion, and a pinch of salt. Cook until translucent (about 5-8 minutes). Add garlic and continue cooking for 2-3 minutes or until fragrant. Add chickpeas, cumin, salt and pepper. Stir to combine and cook for 10 minutes, or until chickpeas start to get a bit crispy.

• Add in the spinach and continue to cook until the greens are wilted (just a few minutes). 

• When sweet potatoes are ready, cut the center of the potatoes open and use a fork to gently mash the inside. Place a couple heaping spoonfuls of the chickpea mixture in the sweet potatoes. Top with cherry tomatoes, feta cheese, parsley, and a drizzle of balsamic glaze. 

Grilled Salmon Tacos with Guacamole and Mango Salsa

I am obsessed with these tacos! They are bright and colorful and loaded with powerful Omega-3s. The smooth and creamy guacamole, charred salmon, and zesty mango salsa makes this a fun, festive, and delicious summer meal! Plus, it’s really easy and quick to prepare!

Ingredients:

(serves 4)

For the salmon

• 1 1/2 lbs boneless salmon (wild-caught preferred)

• 1 tbsp avocado oil, plus more for grill (optional)

• 1 ½ tsp ancho chili powder

• 1 ½  tsp ground cumin

• 1 tsp salt 

• 1/2 tsp pepper

• 8 tortillas (I use Siete chickpea flour tortillas) 

For the guacamole:

• 3 ripe avocados

• Juice from one lime

• Salt to taste

For the mango salsa:

The guac and salsa!

• 2 ripe mangos, peeled, pitted, and diced

• ½ cup cherry tomatoes, quartered

• ¼ cup diced red onion

• 1/4 cup fresh chopped cilantro

• Juice from one lime

• Salt and pepper to taste

Directions:

• Preheat your grill to medium-high heat.

• While your grill heats up, whisk together avocado oil, chili powder, cumin, salt and pepper. Rub the mixture all over the salmon.

• Brush some extra avocado oil on the grill grates and then grill the salmon for about 4-5 minutes per side.

• While the salmon is cooking (or beforehand), prepare your guacamole and salsa. For the guacamole, mash the avocado with lime juice and salt. For the mango salsa, combine all ingredients in a bowl. 

• When salmon is finished cooking, heat your tortillas on the grill grates.

• Assemble tacos with the guacamole, salmon, and salsa and enjoy!

* Helpful Tip for grilling salmon - https://www.foodiecrush.com/best-grilled-salmon/ 

Health Benefits of Salmon:

• Salmon is one of the best sources of Omega-3 fatty acids, which boosts brain function, reduces inflammation, and lowers blood pressure.

• Salmon is one of the best food sources for Vitamin D, which we need for absorbing calcium and phosphorus and keeping a strong immune system.

• It is a rich source of selenium, a trace mineral needed to protect bone health and for healthy thyroid function.

• The Omega-3s and antioxidants in salmon can help keep skin healthy and bright.

• Salmon is high in essential B-vitamins, which helps turn food ingested into energy, reduces inflammation, and helps our brain and nervous systems to function optimally. 

Sources and Additional Reading:

• https://www.medicalnewstoday.com/articles/307811#nutritional-breakdown

• https://draxe.com/nutrition/8-salmon-nutrition-facts-proven-health-benefits/

• https://www.healthline.com/nutrition/11-benefits-of-salmon#section3

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/

Grilled Carrots with Lemon and Mint

This dish is sweet, smokey, and refreshing - a very interesting flavor combination that somehow works really well! When carrots are cooked, they release natural sugars, which we all know is delicious. To contrast the heat and sweetness of the cooked carrots, the acidity from the vinegar and lemon juice and the cooling properties from the mint create an absolutely sensational taste. This dish pairs perfectly with grilled lamb or fish and a simple herbed quinoa or farro side. Enjoy!

Ingredients:

(serves 4)

• 12 medium sized carrots, sliced in half lengthwise (or 8 large carrots, quartered)

• ½ cup fresh mint leaves

• 2 lemons, halved

• 3 tbsp olive oil

• 2 tbsp avocado oil (or another high heat oil)

• 1 tbsp red wine vinegar

• 1 tsp smoked paprika

• 1 tsp cumin

• Salt and pepper to taste

Directions:

• Heat the grill

• Coat carrots in avocado oil, salt and pepper

• Grill carrots for about 15 minutes (or until slightly charred and cooked through), turning every so often. 

• Grill lemon halves, flesh side down, for about 3-4 minutes (or until heated through)

• While carrots are grilling, combine olive oil, red wine vinegar, smoked paprika, cumin, salt and pepper. Whisk. 

• Remove carrots from the grill and arrange in a serving bowl or on a platter. While they cool, roughly chop the mint leaves.

• Squeeze juice from the grilled lemons all over the carrots and then toss with paprika and cumin dressing. Garnish with fresh mint leaves, a pinch of Maldon sea salt, and serve.

Optional: Add crumbled feta to this dish.