WEEKLY TIPS

Since Valentines day is near I posted a few DIY projects for you and your love over under my Essential Oils Page under Essential oils for Men  and Essential Oils for Love & Romance.  Go Check it out.

For this week I unfortunately had to quickly throw is together with a lot of borrowed videos and tutorials from other sights.  I had my page all ready to go and some how it disappeared on me.

This week is chicken, chicken and more chicken recipes.  You may not have love for chicken but, I sure do.  People always want new chicken recipes.  Maybe a few of these will be new for you!  I also posted one fish recipe just to break things up.

Slow Cooker Honey Garlic Chicken

They already include all the sides to this meal here:

Honey Garlic Chicken Video

 INGREDIENTS:

• 8 bone-in, skin-on chicken thighs
• 16 ounces baby red potatoes, halved
• 16 ounces baby carrots
• 16 ounces green beans, trimmed
• 2 tablespoons chopped fresh parsley leaves

FOR THE SAUCE

• 1/4 cup soy sauce or coconut0 aminos(you can find them in a health food store or on AMAZON
• 1/2 cup honey
• 1/4 cup ketchup
• 2 cloves garlic, minced
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon ground black pepper

DIRECTIONS:

1. In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes and pepper.
2. Place chicken thighs, potatoes, carrots and soy sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, basting every hour. Add green beans during the last 30 minutes of cooking time.
3. Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up, and broil until crisp, about 3-4 minutes.
4. Serve chicken immediately with potatoes, carrots and green beans, garnished with parsley, if desired.

COPYCAT LETTUCE WRAPS

This is another one of my favorite FaceBook pages called TipHero

Lettuce Wraps

You’ll Need

– Iceberg lettuce leaves, as needed
Chicken Mixture
– 2 tablespoons vegetable oil
– 1 1/2 pounds boneless, skinless chicken thighs, chopped
– 1/2 cup yellow onion, minced
– 1/3 cup green onion
– One 8-ounce can water chestnuts, drained, minced
– 1 cup diced shiitake mushrooms
– 1 tablespoon soy sauce
– 2 teaspoons brown sugar
– 1 tablespoon freshly grated ginger
Glaze
– 1/4 cup chicken stock
– 1/2 teaspoon mustard powder
– 2 teaspoons toasted sesame oil
– 1/4 cup rice wine vinegar
– 2 teaspoons brown sugar
– 1 tablespoon ketchup
– 1 tablespoon soy sauce
– 1/2 teaspoon red chili flakes, or to taste
– 4 garlic cloves, minced
– About 1/4 cup chopped cilantro, basil leaves, and green onions to finish

Nice! What a satisfying, tasty meal.

HONEY DIJON CHICKEN

Here’s another one from Tiphero

Ingredients:

2 tablespoons olive oil, divided
3 tablespoons honey
1 tablespoon Dijon mustard
3 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
½ tsp Kosher salt plus more to taste
¼ tsp freshly ground black pepper, to taste

16 ounces baby red potatoes, halved
4 boneless,skinless chicken breasts,5-6 oz each, pounded to even thickness if necessary so that they cook evenly
20 ounces broccoli florets

Instructions:

1. Whisk together 1 Tbsp of the olive oil with the honey, Dijon, garlic, oregano, basil, salt, and pepper.
2. Reserve half of the sauce for later, then marinate the chicken in the rest of the sauce for an hour.
3. Preheat the oven to 400F.
4. Toss the potatoes with the second Tbsp of olive oil and a pinch of salt. Place them on a foil-lined half sheet pan and lay the chicken breasts on top. Add the broccoli to the pan, then drizzle the reserved sauce over top.
5. Bake 35 minutes or until the chicken is cooked through and the potatoes are tender.
   *If you prefer your broccoli to still have some crispness to it, don’t add the broccoli to the pan until 15 minutes into the cooking time.

ORANGE CHICKEN STIR FRY

Ingredients:

• 1.5 lbs boneless skinless chicken breast/tenders, diced into 1-inch pieces
• 1 Tbsp extra virgin olive or avocado oil, divided
• 2 lb asparagus, end portions trimmed and remainder diced into 1 1/2-inch pieces
• 1 small yellow onion, sliced into thin strips
• 8 oz button mushrooms, sliced
• 1 Tbsp peeled and finely grated fresh ginger
• 4 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• Juice of 2 fresh oranges
• 2 Tbsp raw honey
• 2 Tbsp cornstarch
• Sea salt and freshly ground black pepper

 

DIRECTIONS:

In a 12-inch non-stick wok, heat 1/2 oil over moderately high heat. Once oil is hot, add diced chicken and season lightly with salt and pepper. Sauté until cooked through, tossing occasionally, about 5-6 minutes.

Place chicken on a large plate and set aside. Return wok, reduce to medium-high heat, add remaining oil.

Once oil is hot, add asparagus, yellow onion and mushrooms, and sauté until tender-crisp, about 4 – 5 minutes, adding in garlic and ginger during the last 1 minute of sautéing.

Meanwhile, in a mixing bowl whisk together chicken broth, orange juice, honey and cornstarch until well blended.

Pour chicken broth mixture into skillet with veggies, season with salt and pepper to taste, and bring mixture to a light boil, stirring constantly. Allow mixture to gently boil, stirring constantly, until thickened, about 1 minute.

Toss chicken into mixture and serve immediately over brown rice or quinoa.

ZUCCHINI PIZZA BOATS

Ingredients:

• 6 small, fresh zucchini
• left over chicken chicken cut into bite sized chunks
• Sea salt, freshly ground black pepper, and garlic powder, sprinkled to taste.
• 1 cup or more, low-sugar, all natural marinara sauce
• 1 cup shredded high-quality mozzarella cheese
• 1/4 cup finely shredded parmesan cheese
• 3/4 cup small grape tomatoes, halved
• 2-3 Tbsp chopped fresh basil

1. Preheat oven to 400 degrees
2. Line a large baking sheet with parchment paper.
3. Slice zucchinis in half the long way. Spoon out seeds, just slightly. Pat the insides dry with paper towels (very important). Sprinkle with sea salt, pepper, and garlic powder, very lightly.
4. Spoon 1-2 Tbsps marinara sauce over each zucchini, leaving a small rim near edges. Sprinkle tops evenly with mozzarella cheese then with parmesan cheese, add chicken chunks.
5. Bake in preheated oven for 6 minutes, then remove from oven, and place tomato halves onto the melted cheese.
6. Return to the oven, and continue baking for 6-7 minutes. (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).                                                     Remove from the oven and serve hot with some fresh cut basil sprinkled over the top.

 

LEMON SALMON WITH ASPARAGUS

Ingredients for 4 servings:

• 1.5 lbs fresh asparagus, chopped into 2-3 inch pieces
• 1/2 red onion, sliced
• 4 (4 oz) Salmon filets (with skin)
• Avocado or olive oil cooking spray (optional)
• 4 Tbsp + 1 tsp avocado oil, divided
• 1 fresh lemon, sliced into rounds
• Sea salt and freshly ground black pepper
• 3/4 cup cherry tomatoes
• 2 cloves garlic, minced
• Zest of 1 fresh lemon
• 1/4 cup Flat leaf/Italian Parsley, chopped

Instructions:

1. Preheat oven to 425 degrees f.
2. Spray a large sheet pan with avocado or olive oil cooking spray, OR simply cover with parchment paper.
3. Toss asparagus, and red onions together with 2 Tbsp of the Avocado oil, sprinkle with sea salt and pepper, then lay in a single layer on the sheet pan.
4. Roast asparagus/onions in your preheated oven for about 15 minutes, then remove pan from oven.
5. Rub salmon filets with 2 Tbsp avocado oil, fresh garlic, and lemon zest.
6. Toss tomatoes with 1 tsp avocado oil.                                                                                       Arrange all ingredients evenly on the same sheet pan, including lemon slices. Sprinkle with sea salt and pepper, and the chopped parsley.                                                                            Place you sheet pan, now holding all ingredients, back into the oven for another 10-13 minutes, or just until Salmon begins to flake.                                                                                       Discard skin, serve with fresh lemon wedges.

SHOPPING LIST

MEAT

8 lbs Chicken Thighs or breasts

4 Salmon filets (WILD CAUGHT)

PRODUCE 

8 0z Shiitake mushrooms

2 yellow onions

1 red onion

Green onions

Garlic bulb

Fresh ginger

Fresh basil

2 lb red potatoes (PALEO followers should use white fleshed sweet potatoes)

3-4 lbs asparagus

Red grape tomatoes

Flat leaf parsley

1 lb green beans

1 lb carrots

1 lemon

1 lb brussles sprouts

1 head iceberg lettuce

2 oranges

6 small zucchini

MISC.

Coconut palm sugar

Chicken stock

honey

dry mustard

soy sauce

dijon mustard

toasted sesame oil

ketchup

rice wine vinegar

grated parmesean cheese

red pepper flakes

marinara sauce

dried basil and oregano

1 can water chestnuts

cornstarch

cayenne pepper

olive oil

WEEKLY  TIPS

#1 Eggs are one of the easiest ways to cook if you are trying to leap onto the PALEO bandwagon.  This week I am going to share some of those easy recipes for you.  Eating PALEO is a lifestyle not a diet.  Diets sound like something that is going to deprive you of eating.   PALEO eating habits are healthy and wise choices.  Remember eating real NOT FAKE processed foods is the goal to healthy living.

#2 If you have room to garden it is a great time to plant lettuce, broccoli, cabbage and kale.  Those are a few I have tried, fresh off the vine is best!

TOMATO BASIL FRITTATA

Who says you can’t eat breakfast for dinner?  I do it all the time.  Try this delicious dish, perfect for breakfast as well as dinner.                                                                                             This dish requires an oven proof pan.  I love to use cast iron, it’s so easy to clean up and very convenient.

Ingredients

• 10 large eggs
• 5 bacon slices(I use Turkey), cut into small chunks
• 1 large red onion, thinly sliced
• 4 oz. baby spinach leaves
• 2 small ripe tomatoes, thinly sliced
• 3 tsp. wholegrain mustard
• Fresh basil leaves to taste (for garnishing)
• 1 tbsp. coconut oil or clarified butter
• Sea salt and freshly ground black pepper to taste

Instructions

1. Preheat your oven to 350 F.
2. Whisk the eggs and mustard in a bowl, and season to taste.
3. Heat the cooking fat in an oven-proof skillet over a medium heat. Cook the bacon and onion until the onion is golden (about 5 to 6 minutes).
4. Add the spinach to the skillet, and cook for another minute or two or until the spinach wilts.
5. Pour the egg mixture into the skillet. Cook until it hardens just a little, and place the tomatoes on top.
6. Once the frittata is set around the edges but still runny in the center, transfer the skillet to the oven and bake for 30 minutes or until the frittata turns to a nice golden color.
7. Sprinkle some basil leaves on top and serve.

OPTIONS: Add zucchini, sliced red pepper or white fleshed sweet potato.  Any type of vegetable will work, those are just some of my favorites.

 

 

BALSAMIC BEEF ROAST – Slow Cooker

Ingredients

• 3 lb. beef chuck roast, boneless
• 2 to 3 white fleshed sweet potatoes, cut into big pieces
• 4 carrots, cut into big pieces
• 1 onion, sliced
• 2 sprigs of fresh rosemary
• 2 bay leaves
• 2 cloves garlic, minced
• 1 cup red wine (optional)
• 1/3 cup balsamic vinegar
• 1 ½ cup beef stock
• 2 tbsp. cooking fat
• Sea salt and freshly ground black pepper to taste

Directions

1. Season the roast on all sides with sea salt and black pepper.
2. Melt some cooking fat over a medium-high heat in a large skillet, and sear the roast for 2-3 minutes on each side.
3. Place the meat in the slow cooker and top with the onion, minced garlic, balsamic vinegar, beef stock, bay leaves, rosemary sprigs and red wine (if using).
4. Cover the slow cooker, turn it on low, and cook for 6 hours.
5. Add the carrots and sweet potatoes, set the slow cooker to high, and cook for about another 3 hours, or until the vegetables are nice and soft and the meat is fork tender.
6. Remove and discard the 2 bay leaves and rosemary sprigs.
7. Pour the liquid from the slow cooker into a saucepan and bring to a slow boil over a medium-high heat. Keep it boiling and let it reduce until you get the desired consistency for your sauce.
8. Pour the sauce back in the slow cooker and serve with the meat and vegetables.

 

BUTTERFLIED ROASTED CHICKEN 

Have you ever cooked a turkey or a chicken butterfly style?  All you do is cut down the backbone and lay it out flat. The culinary theory behind butterflying is very simple: it allows the breasts and the legs to cook more evenly. With all the parts of the chicken at the same height, the heat in the oven will reach them more evenly. This way, you don’t get dried-out breasts or undercooked thighs; all the parts of the bird are done at the same time, and all the meat is juicy and delicious.  You don’t have to if you don’t want to, this is just a suggestion.

Ingredients

• 1 whole chicken, patted dry and butterflied if you choose
• 3 tbsp. melted butter
• 3 tbsp. fresh rosemary, finely chopped
• 2 onions, peeled and quartered
• 4 carrots, peeled and sliced
• 2 bell peppers, chopped
• 2 lemons, halved
• Sea salt and freshly ground black pepper to taste

Directions

1. Preheat your oven to 400 F.
2. Place the chicken, breast-side down, on a cutting board. Cut along both sides of the backbone from end to end with kitchen shears and remove the backbone. Flip the chicken breast-side up, and open it like a book. Press firmly on the breasts with your palm to flatten.
3. Save the backbone for some homemade stock.
4. In a small bowl, combine the cooking fat and 2 tbsp. of the rosemary.
5. Rub the chicken with 2/3 of the fat/rosemary mixture and season the chicken to taste with sea salt and ground pepper.
6. Line a large baking sheet with aluminum foil.
7. Place the chicken on the baking sheet and surround it with the vegetables and the lemons.
8. Pour the remaining fat/rosemary mixture over the vegetables and season to taste.
9. Place the baking sheet in the oven and cook for 1 hour or until a meat thermometer reads 165 F in the thickest part of the breast.
10. Remove chicken from oven, squeeze some lemon juice over it, and serve.

HEARTY CHICKEN SOUP

Now I know if you make that roast chicken that you will have some left.  Make a bone broth and include the left over chicken in this fantastic recipe!

Ingredients

• 1 1/2 cups shredded cooked chicken
• 1 cup of cauliflower, cut into chunks
• 1 bell pepper, diced
• 1 leek , sliced
• 1 medium onion, chopped
• 2 small zucchinis, sliced
• 3 medium carrots, sliced
• 2 celery ribs, sliced
• 1 cup diced tomatoes
• 4 fresh thyme sprigs
• 2 bay leaves
• 1 handful fresh parsley, finely chopped
• 6 to 8 cups chicken stock
• 3 garlic cloves, minced
• 2 tbsp. butter
• Sea salt and freshly ground black pepper to taste

Of course you can modify this to your liking adding or taking out any of the above veggies.

Directions

1. In a large stockpot, melt the butter over a medium heat, and gently cook the onion, garlic, leek, and chicken for about 5 minutes, or until the onion is nice and tender.
2.  Add the rest of the vegetables, bay leaves, thyme sprigs, and parsley, and cover it all with the 6 to 8 cups of chicken broth.
3. Bring the soup to a boil, then reduce the heat and simmer for 20 minutes.
4. Season to taste with sea salt and freshly ground black pepper.

PORTOBELLO BURGERS

For 6-8 burgers

1. 3lbs of ground beef (not too lean if you want a very flavorful patty)
2. 3 eggs
3. 2 cloves garlic, minced
4. Sea salt and freshly ground black pepper to taste
5. 6-8 large Portabello mushrooms
6. A few tablespoons of olive oil (the amount will depend on how large your mushrooms are, so start with a little and add more as needed)
7. 2 cloves garlic, minced
8. Sea salt and freshly ground black pepper to taste

TASTY OPTION::  Chicken burgers with thinly sliced chicken breast are also great between a prtobello and avocado!

Directions

Prepare the burgers:

1. Place the ground beef in a large bowl and add the eggs. Combine until the eggs are evenly mixed through.
2. Mix in the garlic and season with salt and pepper.
3. Form 6 to 8 patties that are slightly smaller than the mushroom caps so they can fit on top once cooked.
4. Place on a preheated grill or pan and cook each side for about 5-7 minutes (the time it takes will depend on the temperature of your grill or pan. I cooked them at medium-low for approximately this time).

Prepare the Portobello Buns

1. Rinse the mushrooms and pat them dry.
2. Remove the mushroom stems. The reason for this is because you want your mushroom cap to take the form of the hamburger bun. Do not discard, they can be great for many other recipes, or you can grill them along with the caps or save to add to a soup.
3. Coat the caps in olive oil and then season with salt and pepper. Do not let the oil penetrate for long, as you will notice the mushrooms will start to get soggy.
4. Place on the preheated grill or on a grill in the oven and cook on each side for about 5-7 minutes.

Put together you burgers using the mushrooms for the buns!!  Enjoy!

SHOPPING LIST

PRODUCE

3 red onions

2 sweet onions

2-3 white fleshed sweet potato

Package of carrots

4-6 small tomatoes

Fresh spinach leaves

Fresh Basil

Fresh Thyme

Fresh Bay Leaf

Fresh Rosemary

Fresh Parsley

Garlic Bulb

Large Portobello (enough for 1 or 2 per burger, your choice)

2 med zucchini

Celery

1 Bunch leeks (optional for the soup)

1 Head Cauliflower

2 lemons

3 bell peppers

ADD – Plenty of veggies for salads and sides

EGGS & DAIRY

1 1/2 Doz eggs

Butter

MISC.

Wholegrain mustard

Coconut oil

Salt

Pepper

Red Wine (Optional)

1 1/2 C beef stock

6 – 8 C chicken stock

DON’T FORGET to add plenty of snacks like fruit and nuts, items for breakfast (go look at some of my ideas) and lunch items.  SHOP ON THE OUTSIDE of the store not on the isles where all the processed food is sold.

 

 

 

 

 

 

BAKED AVOCADO ROLLS and FISH

I LOVE Tip Hero, here’s another one I couldn’t resist posting!!  There is a video for this one as well if you click the link below.

Watch the video here!

Ingredients:
3 medium avocados, diced
½ Cup red onion, diced
½ Cup sun-dried tomatoes, diced
3 Tbs cilantro, chopped
½ tsp kosher salt
½ lime, juiced
8-10 egg roll wrappers

Instructions
Preheat oven to 350 degrees.

In a mixing bowl combine the avocado, onion, sun-dried tomatoes, cilantro, kosher salt, and lime juice. Toss gently to combine.

Position egg roll wrapper so that the corner is pointing toward you. Add roughly 2 Tbs of avocado filling to the center of the wrapper. Fold the bottom corner up, ¼ of the way, over the filling.

Fold both sides in toward the center. Brush the top corner edges with water then roll the egg roll closed.

Placed finished egg rolls on a sheet pan, spray both sides with cooking spray and bake for 30-40 minutes. Flipping halfway once the bottoms have browned.

I suggest eating these along side your favorite baked fish, REMEMBER to get WILD CAUGHT!

2 lbs fresh white fish

Bake with a bit of lemon and seasoning

You might like to add this Cilantro Lime Brown Rice as a side dish

 

BUFFALO CAULIFLOWER BITES with CHICKEN

I can’t take credit for this, truthfully I came across this video on FB from Tip Hero.  My spin on the whole this is to quickly cook up some chicken to go with this and a huge side of celery sticks!!

1-2 lbs chicken

1 head of cauliflower

1 stalk of celery cleaned and chopped into sticks

Ranch or Bleu Cheese dressing

Buffalo Sauce (Make double so you can have some for the chicken)

1/2 cup hot sauce
1 Tbsp melted butter
1 tsp garlic powder

DIRECTIONS for the CAULIFLOWER

Instructions:

1. Preheat the oven to 450F.
2. Mix the hot sauce, butter and garlic powder together.
3. Coat the cauliflower with the sauce.
4. Pour the cauliflower onto a small parchment or foil-lined baking sheet and bake 20-25 minutes, or until the cauliflower is tender and starting to brown on the edges.
5. Serve with ranch or bleu cheese dressing.

Cut the chicken into strips and quick fry or coat and bake.  I would use the extra sauce to dip and eat it with ranch or bleu cheese dressing! ENJOY