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Health Foodie Fast Food: Mexican Chicken Bake

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It’s about as Mexican as in you’re driving down the road hungry craving “Mexican” and you stop at some taco place. As much as I love cooking, there are times when I want something quick that stops just short of drive through. This is less sketchy and healthier- A “not a drive through- that satisfies my need for spiciness plus throw it in a pan” creation.

 

What you need

Pre cooked chicken diced

* cook it your self (1 lbs)  or buy rotisserie, packaged. No judgement zone

Brown Rice 1 dry cup cooked

* get the “it takes 5 minutes kind”

Diced Tomatoes   1 14.5 oz can

* no salt added, machinery may be involved

Corn 1 14.5 oz can, no salt added

Onions  1/2 cup diced

Cilantro 1 Tbsp

Garlic  2 Tbsp or 2 cloves diced

Cumin 2 Tbsp

Cayenne 2  Tbsp

Shredded Cheddar Cheese 4 oz, reduced fat

* separate into half – 2 oz and 2 oz

Reduced Fat Cream Cheese 8 oz

Turn oven on to 350 to preheat

Making it

Step one- get it prepped and together.  If your chicken isn’t cooked, cook it.  If your chicken needs to come off the bone, do it.  Cook your rice. Open your cans. Open your packages. Measure your stuff.

Step two- dump it all but 2 oz of cheese.  Then stir it together.

Step three- Sprinkle the remaining 2 oz of cheese on top

Step four- shove the dish in the preheated 350 degree oven and bake for 30 mins.

This can be vegetarian converted- replace chicken with two 14.5 oz cans of kidney beans, black beans, pinto beans, or a combo.

Namaste your hunger quickly

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Health Foodie: Taking A.M. Lightly

I have food infatuations. There are several items that are my staples, several in rotation, and an obsession of the moment. Egg plants and sweet potatoes have been it. At some point our relationship will cool a little and they will become part of the fridge stock.

Except salsa. We are always hot for each other. I love the substance of the sweet potato and avocado to fuel with the lightness of egg white and salsa.  It comes with a variety of nutrition which goes beyond the fuel. Antioxidants, vitamins, minerals are a few things that fight disease, enhance bodily functions, and reduce aging. It is gluten free with “make it gluten options.”  An incredible balance to get us going.

A. M. Sweet Potato Gnocchi

Ingredients:

  • 2 sweet potatoes cooked and peeled
  • 1/2 cup of flour
  1. Mash sweet potatoes and flour together- start boiling water20180223_1019541067962792.jpg
  2. Spread out on a flour surface and shape a square
  3. Cut into 1 inch squares
  4. Place a few squares in boiled water- wait for it to float then let it ride the waves for about a min
  5. Pull out and let cool
  6. Continue for the rest of the squares

In picture it is topped with egg white, avocado, and pico.  Walnuts and raw honey would be a great option for a sweet tooth and omega brain boost.  Some whole fruit with yogurt or kefir is great. Tomatoes, oregano, chopped garlic, and chopped spinach are an amazing combo too.

Simple Pico de Gallo

Ingredients

  • One medium onion
  • 4 Roma tomatoes
  • 1 lemon or lime
  • 1 table spoon of cilantro
  • Sea salt
  • 1 jalapeño dice
  1. Dice tomato and onion and jalapeño  then mix
  2. Squeeze in lemon or lime on mixture
  3. Stir in cilantro with add salt to taste

This is food satisfaction from the start that doesn’t have to be overly complicated.  The gnocchi recipe can be halved for a smaller amount or the full recipe offers leftovers for the next day.

Namaste and Start Your Day

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No Salt Added- Spice Up Your Food Life

No Salt Added- Spice Up Your Food Life

Healthy food and meals can loose their excitement.  Especially when you take away the fats, sugar, and salt.  Wait, I am to entice you to eat healthy. Hang with me.  Decades ago salt was left by the way side as a  primary means to flavor food for me.   We are in deep with spices and herbs.  By this I mean I get way too excited when they go on sale and enjoy picking them out.  I am in deep.  I love the choices, options, and various ways to can make different flavor profiles.  I love that my food doesn’t taste bland and doesn’t cause me to bloat (salt does! bastard).  Even better, this is a friends with benefits relationship.  Most spices reduce inflammation which benefits your digestive system, joints, muscles, heart, and brain.  Brain and body love.  Certain herbs aid in memory and concentration, are rich in vitamins (some even have iron!), boost immune systems, and fight free radicals with antioxidants.  If you are not familiar with free radicals, those are the bullies who pick on your healthy cells which may lead to cancer.   You are constantly surrounded by free radicals. Herbs are a great free radical bully buster.  Food love with benefits.

There are some things you need to know.  Some spices and herbs may not be safe if you have diabetes or high blood pressure.  Most help with that but a few may need to be run by your doctor.  This is noted with that particular spice and herb below.  Please practice spice safety.  Herbs come in two forms: still looks like the plant (fresh) or confetti (dried).  Dried herbs store for longer periods of time and organic in a glass container is recommended.  Dried herbs are in the spice aisle and fresh herbs are in the produce section (in a bunch you bag or in a plastic container).  Spices can be whole or ground.  I haven’t picked a side and don’t see a reason too.  I am passionate about trying to stick with glass and organic when possible.  Dried spices and herbs are more at home in a dry, cool place.  They don’t do well in direct sunlight.  Let them live their vampire existence in a dry cabinet away from heat.

Now the good stuff. I kept this list basic with it’s benefits, draw backs, flavor profiles, and what I use them in.  Have at it.

Spices

 

 

 

 

 

 

Herbs

That’s the short list.  These are common in many recipes which gives you a great base for cooking.  As you expand you will find there is so much more love out there.

Namaste and rekindle the food love

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Health Foodie & Veggie Relationships: Let Them Love You Back

I like flexibility in my food relationships.  Could this be a fajita? A wrap? Ditch the tortilla for a salad? Add some spices for Italian flare? It all depends on what the mood today.  Buying a  few, key ingredients that work in multiple ways can be a powerhouse to you and your budget.  Freshness variety is great.  Too much variety of perishables in a small window of time can be costly and if you can’t eat it all before expiration, wasteful.  It’s about intent.  This list can have a few additions and be used in multiple ways for delicious health.

The Core List:

Bell Peppers

Mushrooms

Roma tomatoes

Spinach

Green Onion

Kale

What you can add on for flavor variety

  1. Lightly cook peppers with mushrooms.  Then put on a couple corn tortillas with a half to a full ounce of neufchatel cream cheese on each tortilla.  Add red pepper flakes, a few slices of avocado, and the rest of the veggies. Corn tortillas and neufchatel cream cheese are lower in fat and calories.  
  2. Roast veggies-  add black beans with salsa, a half cup of brown rice.
  3. Light roast veggies with 1 tablespoon of oregano and basil with two cloves of garlic; add whole grain pasta with a light butter sauce
  4. Lean meat the size of your hand palm to numbers 1-3 like chicken breast, 90% beef, ground turkey or chicken.
  5. Breakfast: lightly roast veggies and add egg/egg whites, lean bacon or sausage

Caution:

Be good with your tortilla, rice, and pasta carbs.

You need carbs within the suggested serving.

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These veggie combos love you much.  Most the vegetables contain vitamin Bs which makes your calorie fuel burn better.  Vitamin Bs and magnesium are essential for nerve function thus your brain, they have that too.  Eat it now to help with focus and handling stress later.  Quite a bit of these veggies are packed with antioxidants, especially vitamins E & A.  This means reduced cancer risk and help with the fight in aging at the very least.  Vitamin C dominates in this group and brings more than immune boost to the table.  C also plays a vital role in helping to absorb other vitamins and minerals.  We could go all day about nutritional value in this list, but take this start.  Work your short list for the long list of total body benefit.

Please leave a comment on the veggie you love/tolerate and the ones on your black list. Me: spinach and I have a love affair.  Brussel sprouts are earning my trust.  I become faint by smell of cooked turnip greens.  

Namaste and Let Your Veggies Love You

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Health Foodie Loving More Veggies… Because Bacon

This would not be categorized as a vegetarian dish because of our bacon entanglement.  Also, I am literally eating my words on this whole “I won’t eat brussel sprout thing.” This collaboration of previous brussel sprout consumption dare and my ghost child’s new professed love of goat cheese with bacon enhancement.  All culminating in a simple and quick delicious recipe.  Anyone has the time and skill for this.

 

Ingredients and Prep

Brussel sprouts (steamed, cut in half)

Bacon (cooked, diced)

Goat cheese crumbles (package opened)

Olive oil- one tablespoon

Steps to brussel sprouts in bacon, cheese glory

1.  Preheat oven to 425 F

2. Lightly drizzle olive oil on a sheet pan

2. Steam brussel sprouts and cut in half then spread out on pan

3. Cook bacon but barely (light brown and soft) or cheat like me and buy the pre cooked.  D

4. Dice barely cooked bacon and sprinkle over brussel sprouts.

5. Place pan in the oven for ten minutes.

6. After the bacon brussel sprouts cool for five to ten minutes, sprinkle goat cheese over.

Done- Bacon fulfillment with sneaky nutrition

Namaste 💓🥓🥗

Health Foodie Chucking the Burger for a Veggie (and liked it….)

Health Foodie Chucking the Burger for a Veggie (and liked it….)

 

Like most people,  I love a great burger.  I am rather picky about this comfort food because I hate grease.  It’s a texture thing.  Generally, I opt for ground turkey or bison or an occasional frozen veggie burger.   In a veggie burger craving moment this past week,  I wanted fresh and relatively effortless.   I pulled it off! A vegetarian comfort meal with tons of nutrition to fuel and taste to savor.   I chose an egg plant switch out because they do not have a strong flavor, are cost effective (bought one for a dollar), and come packed with vitamins.  They are great for three B vitamins (nerve health! metabolism booster!) and potassium (muscle/heart muscle health!).  I am a potato loving girl but had sweet potatoes lying around.  Sweet potatoes are incredibly versatile and make delicious chips.  Side done. They are great for eye, bone, nerve health plus metabolism boosting vitamins.

By the time it take you sit down and order a burger, you could make this deliciousness.

Ingredients & Prep

  • Egg plant sliced no more than 1/2 inch thick
  • Bun of choice- me GF bun
  • 2 Sweet potatoes thinly sliced
  • Cooking oil of choice ( I prefer Olive oil but canola or avocado oil works too)
  • Gluten Free Hack GF breading: eggs, milk, white rice flour, bread crumbs, oil

Cooking

  1.  Step one is easy as a pin and doesn’t have to be gluten free. You can substitute the bread crumbs for any bread crumbs or panko.  White rice flour can be switch for all purpose flour.  This step can be taken further to make extra egg plant patties for a second dinner.  Throw some pasta sauce and mozzarella cheese on them with thirty minute oven time at 350 – egg plant parmesan.

Gluten free freading

2.  Step two is making sweet potato chips.  I would start making the chips before burgers as they take a while in the oven.  Preheat the oven to 375 degrees.  Then drizzle oil on a sheet pan and lay out sliced sweet potatoes.  Depending  on how crispy you like your chips, bake in the oven for 30- 45 minutes.

The best part of this meal is it’s kid and husband approved.  No one complained it was meatless.  It satisfied our cravings and hunger.  Plus, for the effort of one meal, you get two excellent meals.   If you want more future healthfoodie ideas, subscribe to this blog as we chase cravings with healthy twists.  Invest in your body and mind with nutrition then feed comfort to your soul.

Namaste and nourish wellness