Lunch

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Slow Cooked Shredded Chicken

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Chicken is an excellent source of lean protein, plus it’s versatile and easy to cook with. You can add it to stir frys, tacos, soups, have it grilled, roasted, poached, slow cooked, and seared in a pan. During shelter in place, this Slow Cooked Shredded Chicken recipe has become a weekly staple in our household. With it, we almost always create brown rice taco bowls with whatever ingredients we have on hand, like beans, sauteed greens, avocado, and salsa. While it takes a little time to make (though it’s very hands-off), the amazing flavor it produces is completely worth the effort!

When buying chicken, look for organic and/or pasture-raised because those chickens are never introduced to hormones or antibiotics and are given space to roam. There’s a lot of confusion about packaging lingo and if you want to know more, check out the first two links in “Sources and Additional Reading” at the bottom of this post.

Ingredients:

  • 4 boneless, skinless chicken breasts, salted and brought to room temperature (an assortment of chicken pieces will also work - including legs, thighs, etc…)

  • 1 yellow onion, diced

  • 4 cloves of garlic, minced

  • 2 ½ tsp cumin

  • 1 ½ tsp chili powder

  • 1 tsp salt

  • 2 cups chicken broth

  • 2 tbsp olive oil


Instructions:

served as part of a taco bowl

served as part of a taco bowl

  • Preheat oven to 325 degrees F.

  • In a Dutch oven, saute onions with a pinch of salt in olive oil over medium heat until soft, about 8 minutes.

  • Add garlic, cumin, chili powder, and remaining salt and stir for a minute.

  • Add the chicken breasts and chicken broth and bring to a simmer. Then cover with Dutch oven with a lid and place in the oven for 1.5 hours.

  • Remove from the oven and shred chicken with two forks. 

    * IF you have a slower cooker, throw all the ingredients in there and cook on low for 6-8 hours or on high for 3-4.

    *Serving suggestions: Top a brown rice bowl with this shredded chicken or use it as a filler for tacos!

Here are some health benefits of including chicken in your diet:

  • Chicken is an excellent source of protein, which we need to build muscles, to build and repair tissues, and to make enzymes and hormones.

  • Chicken is abundant in selenium, which is essential for hormone health, a healthy metabolism, thyroid function, and immune functioning.

  • Eating chicken (and meat in general) helps boost our Vitamin B6 intake, which we need to keep blood vessels and metabolism functioning well and our energy levels high.

  • Chicken has both tryptophan and Vitamin B5, which create a calming effect in our body and can be helpful in reducing stress.


Sources and Additional Reading:

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Sweet Potato and Quinoa Veggie Burgers

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I made these veggie burgers the other night with some pantry ingredients and sweet potatoes and they were SO delicious, flavorful, and filling. Even my husband, who was not too psyched about the idea of veggie burgers, was super into these! This recipe is easy and quick - perfect for a Meatless Monday or any day you feel like cooking without meat. And I am loving having the leftovers heated up for lunch this week!

Quinoa is cooked frequently in our household, as it’s a gluten-free grain/seed that is high in protein, high in fiber, and is a great source of antioxidants. To read more about the health benefits, check out my recipe for Savory Quinoa Breakfast bowl on my website!

Ingredients:

(makes 4-6 “burgers”)

  • 1 large sweet potato

  • 1 can of cannellini beans, rinsed and drained

  • 1 cup of cooked quinoa

  • 1 egg, whisked

  • 2 garlic cloves, minced

  • 1 shallot, minced 

  • 1 tsp cumin

  • ½ tsp smoked paprika 

  • ½ tsp chili powder

  • ½ tsp salt

  • ¼ tsp pepper

  • 2 tbsp avocado oil

Directions:

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  • Preheat the oven to 425°F. Poke the sweet potato in a few places with a fork and place on a baking sheet. Roast until tender when pierced with a fork, about 45 minutes. Let rest until cool, then peel.

  • In a mixing bowl, mash the sweet potato. Add the cannellini beans and continue mashing to make a rough mixture. Add in the egg, quinoa, garlic, shallot, cumin, chili powder, paprika, salt and pepper and stir to combine. Use your hands to make 4-6 patties.

  • In a large pan over medium heat, warm avocado oil. Add the patties and cook for about 5 minutes per side or until golden brown.

  • Serve burgers on buns or over a salad. I recommend serving with some fresh avocado and dijon mustard!

NOTE: These are veggie burgers and are more delicate than a meat-based burger. Try to be gentle with them and recognize they might fall apart a little.

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Brown Rice Bowl with Sweet Potatoes, Broccoli, and Peanut Sauce

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Peanut butter is an American classic. Who didn’t grow up with PB+J as a household staple?! While peanut butter and jelly is still a favorite of mine, I love using this creamy ingredient when baking or to add some richness to a dish, in the form of a flavorful sauce. Peanuts are given a hard time these days and there are many misconceptions around whether they are healthy or unhealthy for us. Peanuts (and peanut butter) are legumes (in the same family as beans, lentils), not nuts. They can be a healthy addition to our diets, but it’s important to consider quality when shopping for these ingredients. Most peanut butters out there contain added ingredients like hydrogenated oils and sugars, which can cause inflammation and weight gain. If shopping for peanut butter, look for organic peanut butter with only one ingredient: peanuts.

Here is a simple recipe that can be adapted however you like! If you have other fresh veggies on hand, like peppers, spinach, asparagus (whatever it may be), feel free to swap those in instead! You can also just make this sauce and use it as a dipping sauce for chicken, beef, or spring rolls. I personally love how both the brown rice and peanut butter have a nutty flavor profile, but feel free to swap our brown rice for a grain of your choosing (quinoa, Farro, buckwheat)!

Ingredients:

(serves 4)

  • 1 ½ cups of brown rice

  • 2 sweet potatoes, cut into ¾ inch cubes

  • 1 large head of broccoli, cut into florets

  • 4 zucchini, cut into ¾ inch cubes

  • 3 tbsp avocado oil

  • Salt and pepper to taste

Peanut sauce Ingredients:

  • ½ cup creamy or crunchy natural peanut butter

  • 2 tbsp coconut aminos (or soy sauce)

  • 2 tsp honey

  • 2 tbsp fresh squeezed lime juice

  • 2 cloves of garlic, pressed

  • 3 tbsp warm water


Directions:

  • Prepare brown rice according to package instructions.

  • Preheat oven to 400 degrees F. Toss sweet potatoes with half of the avocado oil, salt and pepper. Roast on a baking sheet for about 45 minutes, flipping about halfway.

  • With 20 minutes left of roasting for the sweet potatoes, toss broccoli and zucchini with the remaining avocado oil, salt and pepper. Roast for 20 minutes.

  • While veggies roast, prepare the peanut sauce. Add more water and lime juice if necessary to reach a smooth consistency.

  • Once veggies are cooked, create brown rice bowls topped with vegetables and peanut butter sauce! 

Health Benefits of Peanut Butter:

  • Peanuts/peanut butter are a high-protein food, making them a great option for a post-workout snack (to build and repair muscles) or for a midday snack that fills you up between meals

  • Half the fat in peanut butter is comprised of oleic acid, which is a health monounsaturated fat (also found in olive oil). It also contains linoleic acid, an essential omega-6 fatty acid. It’s important to keep in mind the importance of balancing our omega-6 intake with omega-3 foods.

  • Peanut butter is high in antioxidants, which can help our bodies fight oxidative stress.

  • The high amounts of unsaturated fats, vitamin E, and B vitamins found in peanut butter are beneficial to improving brain health!


Sources and additional reading:

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Avocado Stuffed with Crab Salad

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We are lucky to have amazingly fresh Dungeness Crab in San Francisco, and it is something I try to take full advantage of! Fresh crab meat is delicate and sweet, and just so satisfying! We got some fresh crab meat this week and decided to throw together an incredibly simple dinner in about five minutes. It’s perfect for a weeknight meal when you want something healthy, yet you don’t have time to do a lot of prep!

Ingredients:

(serves 2)

  • ½ lb of fresh crabmeat

  • ¼ cup plain greek yogurt

  • 1 ripe avocado, halved and pitted

  • Juice from 1 lemon

  • Salt and pepper to taste

  • Optional - fresh parsley for garnish

Directions:

  • In a small bowl, mix together crabmeat, greek yogurt, lemon juice, salt and pepper. Taste and adjust seasonings if needed.

  • Fill the avocado halves with crab salad and garnish with parsley (optional)

* Serving suggestion: You will have leftover crab salad. I recommend making a simple salad with mixed greens, olive oil, lemon juice and sea salt and topping that with another scoop of the crab salad. 


Health Benefits of Crab:

  • Crab meat is high in phosphorus, which is essential for bone and teeth development.

  • It’s an excellent source of Omega-3s, an essential fatty acid, which is anti-inflammatory and can balance cholesterol levels.

  • Crab meat is an excellent source of copper, a mineral that helps with iron absorption and boosts blood circulation throughout our bodies.

  • It’s an excellent source of vitamin B12, which our bodies need in order to produce healthy red blood cells. 

  • It’s low in calories, yet it’s still an excellent source of protein and healthy fats (omega 3s).

Sources and Additional Reading:

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Roasted Carrot Ginger Soup

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This soup requires so few ingredients, yet it packs a ton of flavor! By roasting the carrots, they carmelize and add even more depth and complexity to this soup. Adding a little coconut milk adds richness and creaminess. I highly recommend doubling this and storing leftovers in the fridge or freezer for a quick weeknight meal!

Ingredients:

(serves 2)

  • 8 medium/large carrots, halved and quartered

  • 3 cups vegetable broth

  • 1 tbsp coconut oil

  • 1 tbsp avocado oil 

  • 1 yellow onion, chopped

  • 3 garlic cloves, minced

  • 1 tbsp chopped fresh ginger

  • ¾ cup coconut milk

  • Salt and pepper to taste

Directions

  • Preheat oven to 400 degrees

  • Toss carrots with avocado oil and a couple pinches of salt and pepper. Roast in the oven for 25 minutes, or until caramelized and tender.

  • Once carrots are almost finished in the oven, melt the coconut oil in a large sauce pan or dutch oven over medium heat.

  • Add onion, a pinch of salt and cook for about 8 minutes (stirring occasionally) or until onions are soft and translucent.

  • Add garlic and ginger and cook for another 2-3 minutes, stirring frequently

  • Add the roasted carrots and vegetable broth. Bring to a boil and then reduce heat to a simmer for about 5 minutes. Add in coconut milk and stir.

  • Blend in a blender or use an immersion blender until smooth. Taste and add salt if needed.

  • Optional - garnish with pumpkin seeds

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Miso Ginger Mushroom Soup

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I had lots of mushrooms laying around this week, so I whipped up this delicious Miso Ginger Mushroom Soup for lunch yesterday. It was perfect for the chilly, foggy fall day we were having in San Francisco. You read all about the benefits of mushrooms my “Mushroom and Thyme Quinoa” post, but there are some other seriously nutrient-dense ingredients in this soup, like ginger, which is a powerful antioxidant, aids in digestion, and helps prevent inflammation. Also, there’s miso, which is a fermented food and helps to restore beneficial bacteria (probiotics) in our gut. This soup takes about 15 minutes and has only a small handful of ingredients. Enjoy!

Ingredients

(serves 2)

  • 4 cups vegetable or mushroom broth

  • 3 tbsp red or white miso paste

  • 2 cups shiitake mushrooms, thinly sliced

  • 2 cups spinach or kale leaves (roughly chopped)

  • 1 tbsp grated (or minced) fresh ginger root

  • 2-3 cloves of garlic, minced

  • 1 tbsp sesame oil

  • 1 tsp tamari or soy sauce

  • Salt and pepper to taste

Directions:

  • In a medium sized pot, heat sesame oil over medium heat. Add garlic and ginger. Cook for about 2-3 minutes, stirring often, or until softened. Add broth and bring to a boil. Reduce to a simmer.

  • Ladle about ½ cup of the broth into a small bowl. Add the miso paste and tamari (or soy sauce) and whisk to combine. Return to the soup pot and stir. 

  • Add mushrooms to the soup pot. Cover the pot and simmer for 5-10 minutes or until the mushrooms are cooked through. Add spinach (or kale). Turn off the heat, but keep the lid on for 2-3 minutes, or until spinach is wilted. Serve.

Optional:

  • Add cooked soba or udon noodles just before serving

  • Add cooked shredded chicken or cubed tofu just before serving

  • Top with scallions and red pepper flakes

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Mushroom and Thyme Quinoa

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By adding together the mushrooms, broth, and thyme, this will take your quinoa dish to the next level! It requires only a handful of ingredients, but the taste is rich and satisfying. When cooked, mushrooms embody an umami, savory flavor as well as a hearty, meaty texture. Because of the added mushrooms in this dish, it will fill you up and keep you satisfied. I also love serving this with roasted chicken, making sure to spoon the juices from the chicken right on top!

Ingredients 

(serves 4 as a side)

  • 1 cup quinoa, rinsed and drained

  • 2 ½ cups chicken (or vegetable) broth

  • 1 pound of assorted mushrooms, like shitake and crimini, thinly sliced

  • 1 tbsp chopped fresh thyme leaves and 4 sprigs of thyme

  • 1 tbsp grass fed butter or ghee

  • 1 tbsp olive oil

  • Salt and pepper to taste

Directions:

  • Add the quinoa, 2 cups of chicken broth, and 4 sprigs of thyme to a pot. Bring to a boil and reduce to a simmer until quinoa is cooked, about 12-15 minutes. Remove thyme stems and set aside.

  • While quinoa cooks, heat butter and olive oil in a large saucepan over medium heat. Add mushrooms, a heavy pinch of salt, and chopped thyme. Toss and stir. After five minutes, add in ½ cup of chicken broth. Saute until mushrooms are cooked and tender, about ten more minutes. 

  • Add mushrooms (and all of the cooking liquid) and quinoa in a large serving bowl. Toss to combine and serve.



Health Benefits of Mushrooms:

Served with juicy chicken and a seasonal salad

Served with juicy chicken and a seasonal salad

  • Mushrooms contain compounds that are antimicrobial and antiviral, making them powerful immune system boosters

  • They are a great source of B vitamins, which help support adrenal function and turn nutrients from food into usable energy 

  • Mushrooms are one of the few food sources with vitamin D, which helps us to absorb calcium and strengthen bones

  • Certain mushrooms, like reishi, are adaptogens, and help reduce levels of cortisol, which can help alleviate stress and anxiety

  • They contain anit-cancer compounds that help protect against oxidative stress and prevent tumor formation



Sources and additional reading:


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Butternut Squash and Cauliflower Soup

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This nourishing and warming soup couldn’t be easier to make. Butternut squash adds a nutty flavor here and the coconut milk adds the perfect amount of creaminess. I love the warming spices of cinnamon and cumin, and when paired together, it brings about a subtle spiced earthiness flavor. My recommendation is to make a big batch of this soup and have leftovers for lunches! 

Ingredients:

(serves 4)

  • 1 medium butternut squash, peeled and chopped into ¾  inch pieces 

  • 1 head of cauliflower, chopped into florets

  • 1 yellow onion, diced

  • 3 cloves garlic, minced

  • 3 cups chicken (or vegetable) broth

  • 3/4 cup coconut milk 

  • 2 Tbsp coconut oil

  • 1/4  tsp ground cinnamon

  • ¾  tsp ground cumin

  • Salt and pepper to taste

  • ¼ cup raw pumpkin seeds, toasted (for garnish)

Directions:

  • Heat a large pot over medium heat. Add coconut oil, onion, and and a pinch of salt. Cook for about 10 minutes, stirring every so often, until onions are softened.

  • Add the garlic and cook until fragrant, about 1 minute.

  • Add cauliflower, squash, and broth. Bring to a boil and then simmer until vegetables are cooked through and are easily pierced with a fork, about 15 minutes. 

  • Add coconut milk, cinnamon, cumin, salt, and black pepper. Stir to combine.

  • Use an immersion blender or blender and blend until smooth. Taste and adjust seasonings if needed.

  • Garnish with a drizzle of olive oil, toasted pumpkin seeds, and a sprinkle of flaky sea.

Optional: Roast the butternut squash and cauliflower before adding to the soup. I made it both ways and didn’t feel that the roasting added that much extra flavor, but it’s up to you!

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Roasted Carrot and Pumpkin Soup

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This is a comforting soup that delivers a powerful dose of beta-carotene from both the pumpkin and carrots. Our body converts beta-carotene into vitamin A, which helps promote healthy skin, an efficient immune system, and good eye health. This soup is so tasty and will warm and nourish you on a cool fall or winter evening. Roasting the carrots allows their natural sugars to caramelize, giving this soup a sweet and nutty flavor. I’ll often double this recipe so I have leftovers that I can easily reheat for weekday lunches and dinners. 

Ingredients

(serves 4)

  • 1 15 ounce can of pumpkin puree

  • 10 large carrots, peeled and halved lengthwise

  • 1 yellow onion, diced

  • 3 cloves of garlic, minced

  • 4 cups vegetable broth

  • 1 cup coconut milk

  • 2 tbsp avocado oil

  • 1 tbsp coconut oil

  • ½ tsp pumpkin pie spice (or cinnamon) 

  • Salt and pepper to taste


Directions

  • Preheat oven to 425 degrees

  • On a baking sheet, toss carrots with avocado oil, salt and pepper.

  • Roast for 35-40 minutes or until browned and tender

  • Once carrots are almost finished roasting (with about 10 minutes left), heat coconut oil in a large pot over medium heat. Add onions and a pinch of salt. Sautee until soft and translucent. Add the garlic and cook for about a minute, stirring frequently. 

  • Add in carrots, pumpkin, broth, and another pinch of salt. Stir and then bring to a simmer. 

  • Add in coconut milk and pumpkin pie spice. Stir.

  • Using an immersion blender or high speed blender (my preference), blend the soup ingredients until smooth. Taste and adjust seasonings if needed.

  • Optional: serve with a drizzle of coconut milk and toasted pumpkin seeds.

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Easy Gazpacho

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This gazpacho recipe couldn’t be simpler! All you need is a high powered blender, like a Vitamix, and you can have this soup ready to go in 5 minutes, seriously! It’s October, and somehow we are still getting delicious tomatoes in our CSA farm box and from the farm stands in and around San Francisco. Not complaining! Since we’ve also been having hot days and warm nights, I decided to try a gazpacho recipe, and it is perfectly tangy and refreshing. One thing to note: QUALITY of ingredients really matters here. When preparing a fresh, cold soup featuring fresh vegetables, it’s important to try to use organic, local, and ripe ingredients. You will definitely notice a difference in flavor.

You can try some yellow heirloom tomatoes and a yellow bell pepper if you want to try for a yellow gazpacho. When I first made this, I made the mistake of combining red and yellow tomatoes, with a yellow bell pepper, and while it still tasted great, the color was not appealing at all!

Ingredients:

(serves 4-6)

  • 1 small/medium cucumber, seeded and roughly chopped

  • 5 large ripe tomatoes, cored and roughly chopped

  • 2 garlic cloves, roughly chopped

  • 1 red bell pepper, cored and roughly chopped

  • 1 shallot, roughly chopped

  • 1/2 cup fresh basil leaves

  • 1/4 cup good quality olive oil

  • 3 tbsp red wine vinegar

  • 1 tsp fine sea salt

  • 1/2 pepper

Directions:

  • Place all ingredients in a blender and blend until smooth.

  • Chill the soup for about 1-2 hours before serving. Taste and adjust seasonings if needed.

  • Garnish with a drizzle of olive oil, fresh basil, cilantro, cherry tomatoes, or just have it plain!

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Butternut Squash Fall Harvest Salad

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While I love all types of squash, butternut squash is probably my favorite. There is something indescribably satisfying about the sweet and nutty flavor that feels so autumnal. Having some roasted butternut squash soup while sitting outside on a crisp fall afternoon admiring the fall foliage sounds like paradise to me :)

I enjoy butternut squash in all forms, whether it’s in a soup, simply roasted on its own, or part of a delicious salad such as my Fall Harvest Salad, pictured here. To be honest, the photo does not do it justice. This is one of my favorite recipes I’ve created - I want to make it again and again! Every bite is bursting with complexity of flavor and texture, with the sweet and nutty butternut squash, tart apples, creamy avocado, and crispy pumpkin seeds. The tangy dressing (and goat cheese if using) is the perfect binding ingredient, elevating the flavor profiles of each component to this salad. It’s hearty, filling, and full of health-boosting nutrients. This is sure to be a crowd pleaser!

Ingredients:

(Serves 4)

Served here with roast chicken

Served here with roast chicken

  • 1 medium butternut squash, peeled and cut into 3/4" cubes 

  • 1 large bunch of Tuscan kale, stemmed and leaves chopped

  • 2 cups arugula (about 1 large handful)

  • 1 apple, diced

  • 1 avocado, diced

  • ¼ cup raw pumpkin seeds

  • 2 tbsp avocado oil

  • ¼ cup goat cheese (optional) 

For the vinaigrette:

  • 3 tbsp fresh lemon juice 

  • 1 tbsp apple cider vinegar

  • 3 tbsp olive oil

  • 2 tsp Dijon mustard

  • 2 cloves garlic, smashed and peeled

  • Salt and pepper to taste

Directions:

  • Preheat oven to 425°F. 

  • On a baking sheet, toss squash with 1-2 tbsp avocado (or olive) oil, salt and pepper

  • Roast for 45 minutes, tossing once midway.

  • While squash is cooking, place pumpkin seeds on a small baking sheet and roast in oven for about 5 minutes, or until golden brown. Remove from oven and let cool.

  • Make dressing by combining garlic, Dijon mustard, apple cider vinegar, olive oil, lemon juice, ¼ tsp salt and ¼ tsp pepper in a jar. Shake to stir. Remove garlic cloves just before using.

  • In a large serving bowl, combine kale with ½ of the dressing. Massage kale with dressing for about 2 minutes or until kale starts to soften. Taste and add more dressing if needed. 

  • Once squash is cooled, add ¾ of it to the bowl, along with the apples, avocado, and arugula and mix all together. Add a little more dressing if needed. Top with pumpkin seeds and goat cheese (if using) and serve!

 

Tip #1: Double the salad dressing so you have it for the week!

Tip #2: With any extra butternut squash and pumpkin seeds, add them to a brown rice or quinoa bowl for lunch or dinner the next day!

Health Benefits of Butternut Squash:

  • One cup of butternut squash has over 400 percent of your Daily Value (DV) of Vitamin A, which benefits healthy eyesight and a healthy immune system

  • One cup of it contains about half of your daily dose of vitamin C, which supports our immune system and promotes healthier skin

  • Butternut squash promotes bone health with the high potassium and manganese content 

  • It contains significant amounts of vitamin B6, which is essential for the proper functioning of our nervous and immune systems. 

Sources and additional reading:

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Fig and Ricotta Crostini

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Just before being served at book club. The photos without the balsamic drizzle looked slightly better, but the balsamic really makes it!

Just before being served at book club. The photos without the balsamic drizzle looked slightly better, but the balsamic really makes it!

I love figs, but I honestly never tried a fresh fig until I moved to California. As a kid, I ate a lot of Fig Newtons, but I don’t think I had any clue what a real fig fruit actually looked like! A few years ago, I remember going into work one day and a co-worker had brought in a bowl of fresh figs from his fig tree, and I was obsessed. They are great to just snack on, but they are also amazing when paired with tangy and acidic flavors. Try making fig and goat cheese bites, add them to a salad with toasted nuts, or enjoy them over some greek yogurt with a drizzle of honey and sea salt for a satisfying dessert! 

Here is a super simple fig recipe that is a real crowd pleaser when served as an appetizer at a dinner party. It’s bursting with flavor, yet it couldn’t be easier to prepare! 


Ingredients

(serves 8)

  • 8 slices whole grain fresh bread, about ½-in. thick, grilled or toasted

  • 8 large ripe figs, thinly sliced

  • ½ cup whole-milk ricotta cheese

  • 3 tbsp aged balsamic vinegar

  • 3 tbsp good quality olive oil

  • Flaky sea salt, like Maldon

Directions

With the delicious balsamic drizzle :)

With the delicious balsamic drizzle :)

  • Grill or toast the bread slices

  • Once cooled, drizzle each slice with olive oil

  • Spread about 1 tbsp ricotta cheese on each slice

  • Sprinkle flaky sea salt on top

  • Top with fig slices

  • Drizzle with balsamic vinegar

Note: The amount of cheese, olive oil, balsamic, and figs that you top your toast with depends on the size of your bread and how topping-heavy you want to go! Enjoy :)

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Health Benefits of Figs:

  • They are an excellent source of fiber, which aids in digestion and helps relieve constipation

  • Figs are rich in antioxidants, which helps combat oxidative stress and slow down the aging process

  • Figs help boost the immune system with their natural antibacterial and antifungal properties

  • They are high in potassium, which helps with overall heart health and managing blood pressure

  • Since they are quite sweet, with high levels of natural sugar, they are best enjoyed in moderation

Sources and Additional Reading:

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Sweet Potato Chicken Salad

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I made this sweet potato chicken salad for a corporate wellness lunch a few weeks ago and it was a huge hit! It was inspired by a lunch my family and I had in Martha’s Vineyard about a month ago when we were trying to think of a creative way to use some of our leftover grilled chicken breast and roasted sweet potatoes. I credit my brother in law for thinking to combine the two with some avocado for a healthy play on chicken salad. The avocado takes the place of mayo as it acts as a binder and adds a layer of richness and creaminess. When I tried to create something similar for my corporate wellness lunch delivery, I added red onion, fresh lemon juice, olive oil, and sea salt to brighten and balance the flavors. Filling and deeply satisfying; this is a lunch that will keep your body and mind energized for a productive afternoon. Plus, it’s the perfect way to use up some leftovers too!

Ingredients:

(Serves 4)

  • 2 cooked chicken breasts, cut into 1/2 inch cubes

  • 2 medium size sweet potatoes, cut into 1/2 inch cubes

  • 2 tbsp avocado oil (or another oil that stands up to high heat)

  • 2 avocados, cut into 1/2 inch cubes

  • 1/2 red onion, diced

  • Juice from 2 lemons

  • 3 tbsp olive oil

  • salt and pepper to taste

Directions:

  • Roast sweet potatoes with avocado oil, salt and pepper in the oven at 400 degrees for about 40 minutes, tossing at the halfway point. Let cool.

  • Combine chicken, sweet potatoes, red onion, and avocado in a serving bowl.

  • In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper until combined. Pour over chicken, sweet potatoes, red onion and avocado. Toss until combined.

  • Serve over a bed of lettuce or in butter lettuce cups

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Spring Pea Spring Salad

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This salad is bright, refreshing, and full of seasonal spring veggies. It takes about five minutes to whip up and is perfect as a side salad at dinner or for lunch, with some added quinoa, chicken, or tofu to fill you up!

I love everything about spring: the rolling green hills, the flowers in bloom, the longer days, and the seasonal vegetables and fruits! Yesterday morning, I saw spring peas at almost every stand at the Farmer’s Market and I decided that I should probably pick some up! Spring peas or sugar snap peas are naturally sweet and perfect for snacking on raw, adding to salads or stir frys, featuring in a risotto dish, or made into a spring soup. Plus, these green, vibrant veggies are loaded with health benefits!

Ingredients

  • 4 handfuls of salad greens - I used arugula and red leaf lettuce

  • 4 large radishes (or 6-8 small ones), sliced thinly into rounds or matchsticks

  • 1 ½ cups of snap peas, washed and chopped into ½ inch pieces

  • 2 avocados, diced

  • ½ cup of loosely packed mint leaves, chopped


For the dressing:

  • 1 tsp dijon mustard

  • Juice from 1 lemon

  • 3 tablespoons olive oil

  • Pinch of salt and pepper

Tip: When almost finished with your jar of dijon mustard, make dressing in jar and shake well

Directions:

  • Make dressing by combining all ingredients and mixing well (with a whisk or by shaking in a jar). Adjust seasoning as needed. Add a tsp of water if you desire a looser consistency.

  • Assemble salad in a large bowl, add dressing and toss

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Health Benefits of Snap Peas:

  • They are high in vitamin C, which boosts our immune systems

  • They are high in dietary fiber, which helps control cholesterol and blood-glucose levels, while aiding in digestion and helping to keep you feeling full

  • They are a great source of vitamins A (boost eyesight) and K (boosts bone cell growth)

  • One cup contains 18 percent of the daily recommended intake of dietary iron

Sources and additional reading:



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Mushroom Soup with Coconut Milk

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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.

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