Roasted Spiced Chicken with Radishes

This is honestly such a quick and easy dinner to whip up. Roasting radishes tames the peppery flavor and brings out a subtle sweetness. These paired with spiced chicken and a side salad is, in my opinion, a perfect dinner. The prep only takes 5 minutes and you’ll only have to get one baking dish dirty. If you have the time, try roasting a whole chicken with radishes and potatoes, along with some rosemary and thyme. All the juices from the chicken will bring about an even more robust flavor.

Shown here with some sprinkled rosemary on top. Served with parsnip and potatoes mash and grilled asparagus. A side salad with radishes and avocado is in the background.

Ingredients: (Serves 2)

• 2 chicken breasts, bone-in and skin-on

• 1 bunch of radishes, trimmed and halved

• ½ tsp ground cumin

• ½ tsp garlic powder

• ½ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

• 3 tbsp avocado oil

Directions:

• Preheat oven to 425 degrees

• In a small bowl, mix together cumin, garlic powder, paprika, salt, and pepper

• Rub spice mixture all over chicken

• Add chicken to baking dish and scatter radishes all around

• Drizzle avocado oil all over radishes and chicken. Sprinkle radishes with salt and pepper

• Roast for 40 minutes of until internal temperature of chicken is 165 degrees F and juices run clear.

• Allow chicken to rest for 5-10 minutes before serving

Health Benefits of Radishes:

• Radishes are well known for their ability to help protect our liver, as they cleanse the blood of toxins and waste

• They are an excellent source of vitamin C, a powerful antioxidant

• They are rich in fiber, which aids in digestion and keeps you feeling full

• They are a good source of anthocyanins (a flavonoid), which can improve heart health and reduce the risk of heart disease

• Radishes and other cruciferous veggies (like kale, broccoli, and cabbage) have anticancer properties

Sources:

https://draxe.com/radish-nutrition/

https://www.curejoy.com/content/health-benefits-of-radish/

https://www.naturalfoodseries.com/13-benefits-radish/

https://www.nutrition-and-you.com/radish.html

Optional: Sear the chicken in a cast iron skillet and finish in the oven for a crispier skin

Ginger Lime Shrimp

I love cooking with ginger. Not only does it make your kitchen smell wonderfully aromatic, it adds spice, warmth, and overall great flavor when added to recipes. This shrimp recipe tastes elegant, bright, and fresh, yet it takes about 10-15 minutes to prepare, making it a perfect weeknight meal. I served it over black forbidden coconut rice with my roasted sesame broccoli (from last week’s post). Honestly, it was so delicious. I recommend making this when you need to spice up your regular weeknight meals or when you’re having friends over for dinner, but you don’t have time for a time-consuming dish. I gave my garlic and ginger a rough chop, but mincing will make it look a little more professional (and less rustic). Enjoy!

Ingredients: (serves 2)

• ¾ lb medium sized shrimp, peeled and deveined

• 2 tbsp avocado oil (or butter)

• 1 tbsp toasted sesame oil

• 2 cloves of garlic, minced

• 1 2 inch piece of ginger, peeled and grated

• Juice and zest from 2 limes

• 1 tablespoon tamari (or soy sauce)

• ½  cup of water

Directions:

• Mix together toasted sesame oil, lime juice, lime zest, tamari, and water in a bowl. Set aside.

• Place a large skillet over medium-high heat and add 1 tbsp of avocado oil.

• Add the shrimp to the pan.

• Cook for about 2 minutes a side or until cooked through (be careful not to overcook). Remove shrimp from the pan.

• Reduce heat to medium.

• Add 1 tbsp avocado oil, garlic and ginger. Cook for about 2-3 minutes, until fragrant but not browned. Stir frequently.

• Add water, lime juice, lime zest, sesame oil, and tamari and reduce until sauce has thickened, about 5 minutes, stirring every once in a while.

• Serve shrimp and sauce over soba noodles or coconut rice (see recipe)

Want to grill instead?

If grilling, mix together all ingredients but the shrimp and water. Add shrimp to marinade and let sit for about 30 minutes before grilling. Grill for about 2 minutes a side (or until cooked through).

Health Benefits of Ginger:

• Ginger has been used as a natural remedy for nausea. If dealing with morning sickness, try having ginger tea or making a lemon ginger tonic.

• It has been shown to aid digestion, and it helps to reduce gas and bloating.

• It has antifungal properties and can help fight off yeast infections and athlete’s foot.

• Ginger has many anti-inflammatory properties and has been shown to help with joint pain and arthritis.

• It is antimicrobial and a powerful antioxidant, making it a useful natural remedy when fighting off a cold.

• It has been shown to help alleviate pain from menstrual cramps.

Sources and additional reading:

https://draxe.com/10-medicinal-ginger-health-benefits/

https://www.chinesemedicineliving.com/chinese-medicine/ginger-is-medicine/

http://acupunctureinthepark.com/food-therapy/twelve-things-you-need-to-know-about-ginger/

https://chopra.com/articles/8-incredible-health-benefits-of-ginger

https://www.boost-immune-system-naturally.com/health-benefits-of-ginger.html

Lemon and Fennel Roast Chicken Thighs

I am on a total fennel kick right now. When raw, it takes on a licorice, anise flavor, which for me, took some getting used to. Now I definitely enjoy it, and I’ll add thin slices of it to salads for an extra crunch, but I especially love roasting it because it takes on a sweet and satisfying flavor.

This roast chicken is the perfect dish to serve when you have people coming over. It takes just a few minutes to prep, and the flavor combination feels sophisticated and bright. The fennel softens and takes on a more delicate flavor, and the chicken stays nice and juicy, which is always a crowd pleaser. Try it over quinoa so you can take advantage of all the juices or with a side of roasted starchy, root vegetables. Enjoy!

Ingredients (serves 4)

• 8 bone-in, skin-on chicken thighs

• 2 medium bulbs of fennel, keep some of the fronds (set aside)

• 2 lemons

• 6 cloves of garlic, smashed and peeled

• ¼ cup of avocado oil (or olive oil)

• 4 sprigs of rosemary, finely chopped

• ½ cup chicken broth (or white wine)

• Salt and pepper to taste

Directions:

• Take chicken out about an hour before cooking

• Pat chicken dry with a paper towel, and season with salt and pepper (this helps the skin crisp up)

• Preheat oven to 400 degrees

• Slice the fennel bulbs into thin rounds and place on the bottom of the baking dish

• Slice one lemon into thin rounds and place on the bottom of the baking dish

• Place chicken on top of fennel and lemon slices

• In a small bowl, add the zest and juice from the remaining lemon. Mix with oil, rosemary, and garlic cloves. Pour mixture over the chicken

• Chop fennel fronds and add to the pan, in between chicken thighs

• Pour in chicken broth

• Bake for 40 minutes or until chicken is cooked through

Salmon with Miso Sauce

I always love ordering miso glazed salmon at restaurants and I’m consistently blown away by its depth of flavor. Like I mentioned before, cooking with miso seemed too foreign and overwhelming for me, but after reading all about how beneficial it is to introduce miso into our diets, I decided it was time to start cooking with it at home. Of course the first thing I wanted to make was salmon with miso, and ever since, it has been a favorite (quick and easy) weeknight dinner for me! I hope you love it as much as I do. P.S. the sauce is great not only for salmon, but to top other fish with or even simply as a dip for your crudite platter.

Served here with sweet potatoes, Swiss chard with zucchini and toasted almonds, and garnished with dill. It’s not my most beautiful and photographable dish, but it is delicious!

I was always super intimidated by this ingredient. I have no idea why, but it just sounded complicated. Really, it’s just another ingredient you can pick up from the store, and it will wow you with its delicious, umami flavor. Let’s not forget to mention its many powerful health benefits (which I will mention below). Miso is a paste made from fermented soybeans and has been an integral part of the Japanese diet for thousands of years. There are a few variations (red, white, yellow…), but my favorite is the white miso.

Ingredients: (serves 4)

• 20-24 ounces of salmon

• 1 tbsp avocado oil

• Salt and pepper to taste

For the miso sauce:

• 2 tbsp white miso

• 1 tbsp rice vinegar

• 1 tbsp olive oil

• 1 tsp grated ginger

• 2 tbsp water

Directions:

• Preheat grill to about 400 degrees

• Season the salmon with salt, pepper, and avocado oil

• Brush grill grates with a bit of avocado oil (to prevent skin from sticking)

• Cook salmon, skin side down, for 10 minutes (or until desired doneness)

• Top with miso sauce and enjoy

* OR cook the salmon (bake or pan sear) to your preference, then top with miso sauce

Health Benefits of Miso

• Since miso is a fermented food, it restores beneficial bacteria (probiotics) in the intestines. This helps us better assimilate nutrients and aids in overall digestion.

• Miso contains antioxidant properties that reduce inflammation from free radicals and improve our immune systems.

• One antioxidant is the isoflavon Genistein, which has been shown to prevent cancers from growing and spreading.

• Miso is great source of iron, zinc, calcium, potassium, B vitamins (including B12)

• Miso is a complete protein (contains all essential amino acids)

Sources and Additional Reading:

https://www.care2.com/greenliving/10-benefits-and-uses-for-miso.html

https://www.onegreenplanet.org/natural-health/health-reason-miso-diet/

https://www.mindbodygreen.com/0-5563/3-Secret-Healing-Benefits-of-Miso.html

Lemony Grilled Chicken

Paired with sautéed Swiss chard, roasted potatoes and onions, and my Lemony Basil Pesto

This chicken recipe requires a simple marinade and then you can choose to grill, pan sear, or roast. I personally love the char that comes from grilling it, which helps seal in the moisture and adds great flavor. I personally love pairing this chicken with my Lemony Basil Pesto for a bright and bold taste!

I love cooking with lemon because the flavor-enhancing citrus fruit is also a nutritional powerhouse! Just remember, when zesting lemons or putting lemon slices into water, use organic lemons! You don’t want the pesticides and chemicals interfering with the health benefits.

Ingredients:

• 2 pounds chicken breasts (I prefer skin on for added flavor)

• 1/3 cup olive oil

• Juice of 2 lemons

• Zest of 2 lemons

• 4 cloves garlic, minced

• 1/4 cup chopped fresh basil (loosely packed)

• Salt and fresh ground pepper, to taste

Directions:

• Preheat grill

• In a large ziploc bag, combine olive oil, lemon zest, lemon juice, garlic, and basil.

• Salt and pepper both sides of chicken and then add to ziploc bag. Shake it up so the marinade covers chicken.

• Marinate for about 4 hours or overnight.

• Place marinated chicken on the hot grill for about 6 minutes a side (timing depends on thickness of chicken breasts) or until a meat thermometer reads 165 degrees Fahrenheit.

• Remove chicken from grill; cover and let rest for 5 minutes before cutting.

• Serve with lemony basil pesto and garnish with fresh lemons

Health Benefits of Lemons:

• Lemons are acidic, but once ingested, they are alkalizing and help to restore balance to the body’s pH.

• They are rich in vitamin C and flavonoids (antioxidants), which boost your immune system

• Lemons help detoxify your liver and flush out toxins

• Lemons help with digestion and the regulation of bowel movements

• They have anti-aging agents, helping our skin to look and feel younger

• They help our bodies to absorb the iron in foods, which many of us (especially vegetarians) are deficient in

Sources and Extra Reading:

https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

https://draxe.com/lemon-nutrition/

https://www.getthenewlife.com/blog/lemons-are-truly-a-superfood/

https://www.mindbodygreen.com/0-4769/Why-You-Should-Drink-Warm-Water-Lemon.html

https://www.zliving.com/beauty/anti-aging/lemon-anti-aging-friend-8565/

Lentils with Spiced Carrots and Cauliflower

This is a super easy weeknight meal that is packed with flavor! It is perfect for vegetarians and meat eaters too. I always make extra so I can add this to salads for leftover lunches.

I love cooking with lentils because they’re highly nutritious and an excellent source of plant-based protein. They are super versatile and they add great texture and flavor to any meal. There are several different varieties, but they are all similar in their nutritional components. I prefer soaking lentils before cooking with them to increase their digestibility and to remove the lectins (which can cause inflammation and leaky gut). There will be more about the importance of soaking grains and seeds in a future post, but for now let’s focus on lentils!

Health benefits of lentils:

• They are a great source of protein and iron, making them a great vegetarian option

• They are high in folate and magnesium, which are essential for heart health

• They are high in manganese, B vitamins, zinc, and potassium

• They have high amounts of fiber, which is important for stable blood sugar levels and for healthy digestion

• They are high in polyphenols, which have important antioxidant and anti-inflammatory properties

Ingredients:

• 1 cup dried green lentils

• 2 cups chicken or veggie broth

• 1 bay leaf

• 1 head cauliflower, cut into florets

• 4 carrots, chopped into ¼ in. pieces

• 1 can chickpeas rinsed and drained

• 1/2 teaspoon ground cumin

• 1/4 teaspoon freshly ground black pepper

• ½ tsp salt

• 1/4 teaspoon turmeric

• 2 tbsp olive oil + more for finishing

• Feta to garnish

Directions:

• Preheat 425 degrees

• Rinse lentils thoroughly, and place in a medium pot with broth and bay leaf.

• Bring to a boil and reduce to a simmer. Simmer for 25 minutes (covered) or until just tender.

• Remove the pot from the heat, and keep covered for another 10 minutes.

• While lentils are cooking, mix cauliflower and carrots with cumin, turmeric, salt, pepper, and olive oil. Arrange on baking sheet and roast for 25-30 minutes.

• Mix lentils with cauliflower, carrots, and chickpeas- drizzle with good olive oil and top with feta crumbles.

Cauliflower and carrots roasted with spices

The finished product with a garnish of arugula

Grain Free Stuffing

For anyone who is eating gluten-free, paleo, or wants a healthier substitute for stuffing, this recipe is for you! It’s packed with the essential Thanksgiving flavors, like sage, rosemary, thyme, and garlic. It’s filling and will help make you feel “stuffed” with the starchy vegetables like sweet potatoes and parsnips. Finally, the fattiness from the sausage rounds out all the flavors to make this hearty stuffing the perfect pairing for your turkey dinner. Not to mention, it’s simple to make and you can prep it in advance to clear up some oven space!

Ingredients

• 1 lb of organic pork sausage without the casing, crumbled

• 3 large sweet potatoes

• 8-10 parsnips

• 2 yellow onions, peeled and diced

• 2 apples (honeycrisp or another tart variety), peeled and cut into cubes

• 5 stalks of celery, washed and cut into ½ inch pieces

• 6 cloves of garlic, minced

• 7-8 tbsp of olive oil, coconut oil, or avocado oil

• 1 tbsp dried sage (or 2 tbsp fresh)

• 2 tsp salt

• 1sp dried rosemary

• 1 tsp dried thyme

• 1 tsp dried oregano

• 1 tsp black pepper

Directions

• Heat oven to 375

• Wash and peel turnips; cut into ½ inch wide pieces

• Wash and dry sweet potatoes; cut into ½ inch wide pieces

• Coat the sweet potatoes and turnips in about half the oil and half the spices; then roast on two separate baking dishes so vegetables are in an even layer; roast for 45 minutes to 1 hour, until vegetables are soft when poked with a fork and a little browned

• When root vegetables are cooking, heat oil in a pan over medium heat

• Add sausage and stir; once browned, remove from pan into a bowl

• Add remainder of the oil and add onions and celery; stir and cook until softened

• Add remainder of the spices and apple and cook for 3-4 minutes

• Mix together ALL ingredients in a large bowl and serve immediately (or make ahead and warm in the oven before serving)

Roasted Butternut Squash and Red Onion

Another super simple and flavorful side to add to your Thanksgiving meal plan! Maybe you are sensing a pattern here; I love great tasting food, but I don’t feel the need to slave over a dish for hours and hours. My thoughts are, as long as you have high quality, local, and seasonal ingredients (as often as possible), you should only use a handful of other ingredients so as to highlight and enhance the flavors, rather than cover them up! That, and, there’s many other things I need to do throughout the day and can’t spend it all in the kitchen. Pretty sure that’ll resonate with most of you :)

For this side dish, any type of squash will work, but my favorite are butternut and delicata. The smooth, buttery flavor of the squash compliments the sweetness of the roasted onion. Not only does it taste great, but it looks great too!

Easy substitutions:

• You can swap the red onion for a yellow onion

• You can simply roast the squash with coconut oil and a sprinkling of cinnamon for a sweeter flavor profile

• You can try roasting the squash with apple, cinnamon, and sage as well!

Ingredients

• 1 medium/large butternut squash

• 1 large red onion

• 2 tbsp avocado oil

• 2 tbsp fresh rosemary (or 1 tbsp dried)

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Cut off ends of butternut squash and carefully slice the skin away

• Halve the squash, scoop the seeds, then cut into ¼ inch pieces

• Peel and halve the red onion; cut into ¼ inch wedges

• Drizzle with avocado oil

• Add salt, pepper, and rosemary

• Bake for 45 mins or until browned and soft when poked with a fork

Preparing the squash

Roasted and ready to be served

Accompanied here by grilled steak, chimichurri sauce, broccoli, rustic bread, and salad

Brussel Sprouts with Bacon, Lemon, and Capers

This Thanksgiving side is so quick to make, and so flavorful! It uses all the fall flavors, for a tangy and savory dish. The fat from the bacon adds a smoky and salty flavor that can’t be beat. It’s balanced by the acidity of lemon and capers for a full-bodied, yet guilt-free taste. There are many substitutions you can make to adjust the flavor and make it your own. For example, you can skip on the lemons and capers, and then garnish with fresh pomegranate seeds. You can also sub pancetta for bacon, or maybe even toss the end product in a light white wine vinaigrette! One thing to keep in mind is that this recipe serves about 4 people, so you might want to double it for a larger crowd!

Ingredients

• 15-20 medium sized brussel sprouts

• 4 strips of good quality bacon

• One lemon, halved

• 2 tbsp avocado oil

• 2 tbsp of capers, drained

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Chop ends off brussels and halve them

• Cut strips of bacon into ¼ inch slices

• Slice half of the lemon into wedges

• Assemble all ingredients in baking dish

• Drizzle with avocado oil

• Squeeze the juice of half a lemon over mixture

• Add salt and pepper

• Roast for 40 minutes

• Add capers

• Roast another 5 minutes or until sprouts and bacon look browned and crispy

Ready to go in the oven

Crispy, roasted, and ready to eat!

Mushroom Soup with Coconut Milk

Get ready for the simplest, yet most delicious mushroom soup. Perfect for a cozy fall evening in front of the fire, or really for anytime you are craving that umami flavor of mushrooms. I met the loveliest mushroom farmer at our farmer’s market a few weeks ago, with batches of fresh shiitake, enokitake, and chanterelles. I grabbed a few handfuls and brought them home. Sautéing mushrooms as a side simply with a little butter, olive oil, salt, and thyme is a great way to add flavor to a main course. You can also whip up this warming, nourishing soup in just a few minutes!

Mushroom soup topped with toasted pine nuts and fresh basil. Paired with prosciutto, sautéed spinach, and olives for a quick and flavorful lunch.

Ingredients

1 medium yellow onion diced

1 pound of mushrooms (a variety)

1 1/2 cups vegetable broth

1/2 cup coconut milk (full fat)

1 tbsp olive oil

1 tbsp ghee or butter

1 tsp fresh thyme (plus more for garnish)

salt and pepper to taste

Directions

Add the olive oil and butter to a pot over medium heat

Add in the onions and a pinch of salt - sauté until soft (about 7 minutes)

Add mushrooms and thyme and sauté until the mushrooms soften a bit (3-5 minutes)

Add vegetable broth and coconut milk and bring to a boil

Let soup simmer for about 10 minutes

Blend with an immersion blender or blender

Garnish with fresh thyme, a drizzle of coconut milk, and maybe some toasted pine nuts