This was a super quick meal to put together because I had frozen chicken broth in my freezer. Chicken broth is so versatile and can be used in so many recipes, so I always love to have it on hand. You can read more about why homemade chicken broth is so good for you here. I used the grater on my food processor to grate the onion and zucchini. If you do not have a food processor, a hand grater will work just as well.

I am eating this soup for a mid-morning snack after my workout as I write this post, it is a great source of protein!

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Paleo Chicken Dumpling Soup

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

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Ingredients

• 8 cups chicken broth
• 1 pound ground chicken breast (preferably organic)
• 1 small zucchini, peeled and finely grated
• 1/2 small onion, finely grated
• 1 egg
• 1 tsp Himalayan pink salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, combine ground chicken, zucchini, onion, egg, salt and pepper.
2. Refrigerate for one hour for perfectly shaped balls (optional).
3. Form mixture into 1-inch balls.
4. Add to boiling chicken broth.
5. Cover and cook on low for 45 minutes.
6. Enjoy!

Notes:

Recipe adapted from A Taste of Wellness by Rochel Weiss.

Paleo Chicken Dumpling Soup

• 8 cups chicken broth
• 1 pound ground chicken breast (preferably organic)
• 1 small zucchini, peeled and finely grated
• 1/2 small onion, finely grated
• 1 egg
• 1 tsp Himalayan pink salt
• 1/4 tsp black pepper

1. In a large bowl, combine ground chicken, zucchini, onion, egg, salt and pepper.
2. Refrigerate for one hour for perfectly shaped balls (optional).
3. Form mixture into 1-inch balls. I used a scoop to do this.
4. Add to boiling chicken broth.
5. Cover and cook on low for 45 minutes.
6. Enjoy!

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“When you know better, you do better.”

My gluten-free version of chicken kiev turned out amazing. My husband ate it at my son’s lacrosse practice and the first thing he said when he walked in the door was how amazing my chicken was :)! My kids also ate every last piece and said they loved it! It is full of wonderful flavor and very satisfying. I hope you enjoy it!

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Gluten-Free Chicken Kiev

Prep Time: 20 minutes

Cook Time: 35 minutes

Number of servings: 4

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Ingredients

• 1/4 cup ghee or softened organic butter
• 1 tbsp chives
• 1 clove garlic, minced
• 4 boneless, skinless chicken breasts (preferably organic)
• 1 cup almond flour
• 2 tbsp chopped fresh parsley or 1 tsp dried parsley
• 1/2 tsp paprika
• 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper
• 1 egg (preferably organic)

Instructions

1. Combine ghee/butter, chives and garlic in a tiny bowl. Cover and freeze about 30 minutes until firm.
2. Pre-heat oven to 425 °F. Grease square pan, 9x9x2 inches, with ghee or butter.
3. Flatten each chicken breast to 1/4-inch thickness between sheets of plastic wrap or waxed paper.
4. Cut butter mixture into 4 pieces.
5. Place 1 piece on center of each chicken breast.
6. Fold long sides of chicken over butter.
7. Fold ends up; secure each end with toothpick.
8. Combine almond flour, paprika, salt and pepper.
9. Dip chicken into the egg, then coat evenly with almond flour mixture.
10. Place chicken, seam sides down, in pan.
11. Back uncovered for 35 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
12. Remove toothpicks.
13. Enjoy!

Gluten-Free Chicken Kiev

• 1/4 cup ghee or softened organic butter
• 1 tbsp chives
• 1 clove garlic, minced
• 4 boneless, skinless chicken breasts (preferably organic)
• 1 cup almond flour
• 2 tbsp chopped fresh parsley or 1 tsp dried parsley
• 1/2 tsp paprika
• 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper
• 1 egg (preferably organic)

1. Combine ghee/butter, chives and garlic in a tiny bowl. Cover and freeze about 30 minutes until firm.

2. Pre-heat oven to 425 °F. Grease square pan, 9x9x2 inches, with ghee or butter.
3. Flatten each chicken breast to 1/4-inch thickness between sheets of plastic wrap or waxed paper.
4. Cut butter mixture into 4 pieces.
5. Place 1 piece on center of each chicken breast.
6. Fold long sides of chicken over butter.
7. Fold ends up; secure each end with toothpick.
8. Combine almond flour, paprika, salt and pepper.
9. Dip chicken into the egg, then coat evenly with almond flour mixture.
10. Place chicken, seam sides down, in pan.
11. Back uncovered for 35 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
12. Remove toothpicks.
13. Enjoy!

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“When you know better, you do better.”

I used thighs because my kids love them, but breasts will work too.  Dark meat in poultry is healthier than you might think, according to a study by researchers at the New York University School of Medicine. A nutrient called taurine, found abundantly in poultry dark meat, significantly lowered the risk of coronary heart disease in women with high cholesterol, the study revealed. Taurine is a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions. Taurine may also help protect against diabetes and high blood pressure. (Source) Further, dark meat has more nutritional value than white meat. Turkey and chicken dark meat has more B vitamins, iron, and zinc than their lighter counterparts – and dark meat is an excellent source of the antioxidant selenium.

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Mustard-Glazed Chicken Thighs

Prep Time: 5 minutes

Cook Time: 45 minutes

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Ingredients

• 1/4 cup melted unsalted butter or coconut oil
• 2 tbsp gluten-free mustard (we used Annie's Dijon mustard)
• 1/2 tsp dried sage
• 1/2 tsp salt (we used Himalayan pink salt)
• black pepper to taste
• 12 bone-in, skin-on chicken thighs (6 breasts will work too)

Instructions

1. 1. Combine butter, mustard, sage, salt and pepper in a bowl.
2. 2. Place thighs in a baking dish and brush the mustard glaze over each one.
3. 3. Cook at 425 °F for 45 minutes.
4. 4. Enjoy!

Notes:

Recipe courtesy of 21 Day Sugar Detox by Diane Sanfilippo.

Mustard-Glazed Chicken Thighs

• 1/4 cup melted unsalted butter or coconut oil
• 2 tbsp gluten-free mustard (we used Annie’s Dijon mustard)
• 1/2 tsp dried sage
• 1/2 tsp salt (we used Himalayan pink salt)
• black pepper to taste
• 12 bone-in, skin-on chicken thighs (6 breasts will work too)

1. Combine butter, mustard, sage, salt and pepper in a bowl.
2. Place thighs in a baking dish and brush the mustard glaze over each one.
3. Cook at 425 °F for 45 minutes.
4. Enjoy!

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“When you know better, you do better.”

The cauliflower recipe can be found here. Cauliflower mash is one of our favorite recipes. My kids know it is cauliflower, but insist it tastes like potatoes. When you purchase your sausage, read your labels to make sure there are no sneaky, artificial ingredients. We used organic chicken sausage, but pork or turkey would work too.

I hope you enjoy this dish as much as we did! My 4-year-old absolutely loved it.

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Bangers and Cauliflower Mash

Prep Time: 30 minutes

Cook Time: 25 minutes

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Ingredients

• 4 large sausages (pork, turkey, or chicken)
• 1 tbsp olive or coconut oil
• 1 large onion
• 1 cup mushrooms
• 1/2 tbsp almond flour
• 3/4 cup chicken or beef stock
• splash of balsamic vinegar
• Cauliflower Mash

Instructions

1. Heat a large skillet over medium heat. Sear sausages on each side until browned.
2. Add enough water to cover sausage 3/4 of the way, and continue cooking until cooked through and water has cooked off.
3. Remove sausages to plate.
4. Add oil, onions, and mushrooms to same pan, scraping up bits from sausages.
5. Cook until onions are translucent and somewhat caramelized.
6. Add in flour and stir, cooking for 3-4 minutes.
7. Add in stock and balsamic vinegar.
8. Add sausages back to onion/mushroom mixture.
9. Serve over Cauliflower Mash.
10. Enjoy!

Notes:

Purchase organic sausage if possible.

Bangers and Cauliflower Mash

• 4 large sausages (pork, turkey, or chicken)
• 1 tbsp olive or coconut oil
• 1 large onion
• 1 cup mushrooms
• 1/2 tbsp almond flour
• 3/4 cup chicken or beef stock
• splash of balsamic vinegar
• Cauliflower Mash

1. Heat a large skillet over medium heat. Sear sausages on each side until browned.
2. Add enough water to cover sausage 3/4 of the way, and continue cooking until cooked through and water has cooked off.
3. Remove sausages to plate.
4. Add oil, onions, and mushrooms to same pan, scraping up bits from sausages.
5. Cook until onions are translucent and somewhat caramelized.
6. Add in flour and stir, cooking for 3-4 minutes.
7. Add in stock and balsamic vinegar.
8.Add sausages back to onion/mushroom mixture.
9. Serve over Cauliflower Mash.
10. Enjoy!

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Eat Better. Feel Better.

The original recipe comes from Paleo Comfort Foods by Julie & Charles Mayfield. The only changes I made were to the oil and the meat. The recipe called for olive oil or coconut oil, I used avocado oil. The smoke point of various fats needs to be taken into consideration when cooking because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, I do not like to cook with olive oil when the temperature is raised past 325°F. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this dish.

The original recipe called for ground turkey, but we chose to use ground chicken instead because I am not a huge fan of ground turkey. The taste doesn’t do much for me. This dish is very versatile, in that you can use ground chicken, ground turkey, ground turkey sausage, ground beef, ground bison or even chopped-up chicken breasts. We used fresh salsa and guacamole for toppings.

Here are some good reasons to eat acorn squash:

Vitamins

Acorn squash contains vitamin A, niacin, folate, thiamine and vitamin B-6, but it is an especially good source of vitamin C. A 1/2-cup serving of cooked, cubed acorn squash provides approximately 20 percent of the recommended daily allowance of vitamin C for healthy adults following a 2,000-calorie diet. Adequate vitamin C intake promotes the health of the immune and skeletal systems and may help prevent hypertension, heart disease, cancer and osteoarthritis. The vitamin C content of foods is degraded by exposure to air, light, heat and water. To maximize the amount of vitamin C you receive from acorn squash, use the vegetable three to four days after purchase and cut it only right before cooking. Steam or bake the squash instead of boiling it to keep vitamin C from being lost in the cooking water.

Minerals

Each 1/2-cup serving of acorn squash contains 13 percent of the recommended daily allowance of potassium and 11 percent of the RDA of magnesium. As both a mineral and an electrolyte, potassium plays a vital role in muscle contraction and in maintaining the body’s water balance. Magnesium regulates potassium levels, strengthens bones and teeth and aids in proper energy metabolism. Regularly eating potassium- and magnesium-rich foods like acorn squash can lessen your chance of stroke, osteoporosis, depression and diabetes. Acorn squash also contains small amounts of iron, calcium, zinc and phosphorus.

Dietary Fiber

Acorn squash provides 5 grams of dietary fiber in every 1/2-cup serving, an amount that fulfills 18 percent of the recommended daily intake of fiber. The majority of acorn squash’s fiber is soluble fiber. According to Mayo Clinic.com, this type of fiber helps regulate blood levels of both glucose and cholesterol. In 2009, an article published in “Nutrition Reviews” summarized current dietary fiber research and concluded that a diet containing fiber-rich foods like acorn squash could help prevent stroke, heart disease, diabetes, obesity and gastrointestinal disorders.

Antioxidants

The American Dietetic Association lists winter squash as one of the best sources of the antioxidant beta carotene. Antioxidants are compounds that can prevent cellular and DNA damage by inhibiting the activity of unstable free radicals. A high intake of antioxidant-rich foods is linked to a lower risk of cancer, neurological disorders, cardiovascular disease and diabetes. Beta-carotene is a carotenoid that may specifically support eye health and prevent the development of age-related macular degeneration. (Source)

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Stuffed Acorn Squash

Prep Time: 20 minutes

Cook Time: 45 minutes

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Ingredients

• 2 acorn squash
• 1 tbsp avocado or coconut oil
• 1 onion, minced
• 3 cloves garlic, minced
• 1 red pepper, chopped
• 1 pound ground chicken
• 2 tbsp chili powder
• 1 tbsp cumin
• 1/2 cup tomatoes, chopped
• Himalayan pink salt to taste (optional)

Instructions

1. Preheat oven to 400°F (205°C).
2. Cut the acorn squash in half lengthwise, removing the seeds and pulp. Place facedown in a baking pan, with about 1/4 inch water.
3. Bake for 30-45 minutes.
4. Heat a large skillet over medium heat, add oil. When hot stir in onions and garlic. Cook until onions are translucent, being careful not to burn the garlic.
5. Stir in peppers and cook for 3-4 minutes loungers.
6. Add in chicken and spices and brown until chicken is cooked through.
7. Strain off any excess liquid from the chicken, and still in tomatoes, heating through.
8. Pour out any of the water in the pan with the squash, and place face up. Fill with chicken mixture and sere, topped with your favorite salsa.
9. Enjoy!

Notes:

Purchase organic meat if possible.

South of the Border Stuffed Acorn Squash

• 2 acorn squash
• 1 tbsp avocado or coconut oil
• 1 onion, minced
• 3 cloves garlic, minced
• 1 red pepper, chopped
• 1 pound ground chicken
• 2 tbsp chili powder
• 1 tbsp cumin
• 1/2 cup tomatoes, chopped
• Himalayan pink salt to taste (optional)

1. Preheat oven to 400°F (205°C).
2. Cut the acorn squash in half lengthwise, removing the seeds and pulp. Place facedown in a baking pan, with about 1/4 inch water.
3. Bake for 30-45 minutes.
4. Heat a large skillet over medium heat, add oil. When hot stir in onions and garlic. Cook until onions are translucent, being careful not to burn the garlic.
5. Stir in peppers and cook for 3-4 minutes loungers.
6. Add in chicken and spices and brown until chicken is cooked through.
7. Strain off any excess liquid from the chicken, and still in tomatoes, heating through.
8. Pour out any of the water in the pan with the squash, and place face up. Fill with chicken mixture and sere, topped with your favorite salsa.
9. Enjoy!

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I usually use Organic Veganaise in this salad and my tuna salad, but was unable to find it at the store. As a replacement I mixed the chicken with Spectrum Naturals Organic Mayonnaise with Olive Oil (Organic expeller pressed soy and/or canola oil, organic whole eggs, organic egg yolks, organic extra virgin olive oil, filtered water, organic honey, organic distilled vinegar, sea salt, organic mustard (organic distilled vinegar, water, organic mustard seed, salt, organic spices), organic lemon juice concentrate.) Notice the first ingredient in this mayonnaise is soy and/or canola oil and the fourth ingredient is olive oil.  This is a great example of misleading labels.  You would think by reading the front of the label that this was made from olive oil only.  (The ingredients are listed according to how much of the ingredient is in the food. So for example, if the first item on the ingredient list is “water”, then there is more water used in the item then any other ingredient.) That being said, we do not use mayonaise often because it is loaded with highly refined oils, but when we do this is our best quick option. I have made mayonnaise in the past and it has been good, but I don’t like the idea of feeding my kids raw eggs, which is one of the main ingredients in homemade mayonnaise.

I use avocado oil to coat the chicken before putting it in the oven. I used to use olive oil, but recently learned that the smoke point of various fats needs to be taken into consideration because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, we do not raise the temperature past 325°F when using extra virgin olive oil. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this recipe.

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Chicken Salad

Prep Time: 15 minutes

Cook Time: 45 minutes

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Ingredients

• 2 pounds chicken breast sprinkled with Himalayan pink salt & pepper
• 1 cup finely chopped organic celery
• 1 cup sliced organic grapes (optional)
• 1/2 red onion (finely chopped)
• 1 tbsp Dijon mustard
• 1 tsp ground mustard
• 1 1/2 cup Veganaise
• avocado oil
• Himalayan pink salt & pepper to taste

Instructions

1. Preheat oven to 350 degrees.
2. Coat chicken with avocado oil, salt and pepper.
3. Bake for 45 minutes or until chicken is cooked through and juices run clear.
4. Let chicken cool for approximately 20 minutes.
5. Chop chicken into bite-size pieces.
6. Combine with mayo, mustard, mustard powder, onion, celery and grapes.
7. Chill for at least two hours for optimal taste.
8. Enjoy!

Notes:

Purchase organic chicken if possible.

Chicken Salad

• 2 pounds chicken breast sprinkled with Himalayan pink salt & pepper
• 1 cup finely chopped organic celery
• 1 cup sliced organic grapes (optional)
• 1/2 red onion (finely chopped)
• 1 tbsp Dijon mustard
• 1 tsp ground mustard
• 1 1/2 cup Veganaise
• avocado oil
• Himalayan pink salt & pepper to taste

1. Preheat oven to 350 degrees.
2. Coat chicken with avocado oil, salt and pepper.
3. Bake for 45 minutes or until chicken is cooked through and juices run clear.
4. Let chicken cool for approximately 20 minutes.
5. Chop chicken into bite-size pieces.
6. Combine with mayo, mustard, mustard powder, onion, celery and grapes.
7. Chill for at least two hours for optimal taste.
8. Enjoy!

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I used to make this dish with olive oil, but I recently learned the smoke point of various fats needs to be taken into consideration because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, we do not raise the temperature past 325°F when using extra virgin olive oil. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this dish, as the dish is cooked at 450°F.

Packed with more than 20 vitamins and minerals, avocados are one of the world’s healthiest foods. Avocado oil is high in potassium, vitamin A,E, and D. Additionally, avocado oil has been found to have the highest concentration of monounsaturated fats, which are the “good fats” in our diets that help balance cholesterol levels. Oleic acid is the monounsaturated fats in avocados and avocado oil. The antioxidants and beta-sitosterol found in avocados help to reduce the risk of heart disease and cancer. An essential nutrient for bone and cardiovascular health, the magnesium found in an avocado is also known to reduce migraines and prevent type II diabetes. The Omega-3 Fatty Acids in avocados may reduce inflammation, high cholesterol, high blood pressure, depression and arthritis. Lastly, avocados contain soluble fiber and foliate, both of which aid in improving overall heart health. (Source)

This dish is so yummy, we just wanted to slurp the sauce up! It has a wonderful garlic flavor and the added benefit is how good garlic is for you. Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells. This recipe calls for mincing the garlic, which makes this recipe even better — active molecules of garlic are released when a garlic clove is crushed and are much more easily assimilated if they are dissolved in little oil.

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Roasted Chicken With Green Beans

Prep Time: 15 minutes

Cook Time: 50 minutes

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Ingredients

• 6 tablespoons avocado oil
• 1 lemon, juiced
• 4 cloves garlic, minced
• 1/2 teaspoon Himalayan pink salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 pound trimmed green beans
• 2 medium sweet potatoes, cut into bite size chunks
• 4 chicken breasts (bones-in, with skin)

Instructions

1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the avocado oil.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper.
3. Add the green beans to the bowl and toss to coat.
4. Remove the green beans with tongs and place them in the baking dish.
5. Add the potatoes to the same olive-oil mixture and toss to coat.
6. Remove the potatoes with tongs and place them along the inside edge of the dish on top of the green beans.
7. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.
8. Place the chicken, skin-side up, in the dish or skillet.
9. Pour any of the remaining olive-oil mixture over the chicken.
10. Roast for 50 minutes.
11. Enjoy!

Notes:

Purchase organic chicken if possible.

Roasted Chicken With Green Beans

6 tablespoons avocado oil
1 lemon, juiced
4 cloves garlic, minced
1/2 teaspoon Himalayan pink salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
2 medium sweet potatoes, cut into bite size chunks
4 chicken breasts (bones-in, with skin)

1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the avocado oil.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper.
3. Add the green beans to the bowl and toss to coat.
4. Remove the green beans with tongs and place them in the baking dish.
5. Add the potatoes to the same olive-oil mixture and toss to coat.
6. Remove the potatoes with tongs and place them along the inside edge of the dish on top of the green beans.
7. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.
8. Place the chicken, skin-side up, in the dish or skillet.
9. Pour any of the remaining olive-oil mixture over the chicken.
10. Roast for 50 minutes.
11. Enjoy!

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I use coconut aminos in place of soy sauce. When the coconut tree is tapped it produces a highly nutrient-rich “sap” that exudes from the coconut blossoms. This sap is raw, very low glycemic, an abundant source of 17 amino acids, minerals, vitamins, and has a nearly neutral pH. A comparison between coconut tree sap and soy, shows that coconut sap contains 2-14 times the amino acid content of soy. The most notable nutritional benefit is the amino acid content compared to soy-based sauces — commonly described as the building blocks of protein. No table salt or preservatives are added to coconut aminos. Further, soy sauce contains sodium benzoate and soybeans —  91 percent of soy crops are genetically modified. You can use coconut aminos as an alternative for soy sauce, marinades, sautés, and with sushi. It does not have a coconut flavor.

When preparing this dish, the best piece of advice I have is to have everything chopped and ready to add before you actually start cooking, as this cooks very quickly and leaves no time in between. You will notice, my carrots are very fine and that is because it is the leftover pulp from my juice. I have been trying to find more ways to incorporate the pulp of our juices into foods because I always felt so wasteful throwing it away. If you do not have a juicer, no worries — you can add chopped cooked carrots or not use them at all. Peas would also be a good addition to this dish.

If you prefer a less spicy dish, cut down on the pepper using 1/2 teaspoon instead of the 1 teaspoon the recipe calls for. My husband loves a spicy dish, so he added Sriracha Hot Chili Sauce to his.

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Chicken Fried Cauliflower Rice

Prep Time: 20 minutes

Cook Time: 1 hour

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Ingredients

• 2 eggs
• 2 tablespoons water
• 1 tablespoon ghee
• 1 tablespoon sesame oil
• 1 onion, chopped
• 3 chicken breasts (approximately 1.5 pounds), cooked (preferably organic)
• 1 head cauliflower
• 1/2 cup chopped cooked carrots or leftover carrot pulp from juicer (optional)
• 1/3 cup chopped green onion
• 3 tablespoons coconut aminos
• 1 teaspoon ground black pepper
• 2 garlic cloves, chopped (optional)
• 1/2 teaspoon fresh ginger, grated (optional)

Instructions

1. Coat chicken breasts with olive oil or avocado oil, sprinkle with salt and pepper.
2. Bake at 350 degrees for 45 minutes.
3. Cut cauliflower into florets and place in your food processor.
4. Pulse until cauliflower is reduced to the size of rice. Set aside.
5. In a small bowl, beat egg with water. Melt ghee in a large skillet over medium low heat. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and chop.
6. Heat oil in same skillet; add onion and saute until soft.
7. Add garlic and ginger, sauté for one more minute.
8. Add cauliflower rice, coconut aminos, green onion, carrots, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.
9. Enjoy!

Notes:

Purchase all organic ingredients if possible.

Chicken Fried Cauliflower Rice

2 eggs
2 tablespoons water
1 tablespoon ghee
1 tablespoon sesame oil
1 onion, chopped
3 chicken breasts (approximately 1.5 pounds), cooked (preferably organic)
1 head cauliflower
1/2 cup chopped cooked carrots or leftover carrot pulp from juicer (optional)
1/3 cup chopped green onion
3 tablespoons coconut aminos
1 teaspoon ground black pepper
2 garlic cloves, chopped (optional)
1/2 teaspoon fresh ginger, grated (optional)

1. Coat chicken breasts with olive oil or avocado oil, sprinkle with salt and pepper.
2. Bake at 350 degrees for 45 minutes.
3. Cut cauliflower into florets and place in your food processor.
4. Pulse until cauliflower is reduced to the size of rice. Set aside.

5. In a small bowl, beat egg with water.
6. Melt ghee in a large skillet over medium low heat.
7. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and chop.
8. Heat oil in same skillet; add onion and saute until soft.
9. Add garlic and ginger, sauté for one more minute.
10. Add cauliflower rice, coconut aminos, green onion, carrots, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.
11. Enjoy!

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Eat Better. Feel Better.

I used legs because my kids love them and dark meat in poultry is healthier than you might think, according to a study by researchers at the New York University School of Medicine. A nutrient called taurine, found abundantly in poultry dark meat, significantly lowered the risk of coronary heart disease in women with high cholesterol, the study revealed. Taurine is a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions. Taurine may also help protect against diabetes and high blood pressure. (Source)

Further, dark meat has more nutritional value than white meat. Turkey and chicken dark meat has more B vitamins, iron, and zinc than their lighter counterparts – and dark meat is an excellent source of the antioxidant selenium.

We served roasted carrots and fresh peach slices with the chicken. It was a perfect summer dish!

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Garlic Chili Chicken Legs

Prep Time: 10 minutes

Cook Time: 1 hour

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Ingredients

• 10 chicken legs (preferably organic)
• 1 tsp Himalayan pink salt
• 1 1/2 tsp chili powder
• 1 1/2 tsp onion powder
• 2 tsp garlic powder
• coconut oil

Instructions

1. Pre-heat oven to 400 degrees.
2. Grease a glass baking dish with coconut oil.
3. Place legs in dish and pat dry with paper towels.
4. Coat legs with coconut oil.
5. Season using all of the spice mix.
6. Bake for 1 hour.
7. Enjoy!

Garlic Chili Chicken Legs

10 chicken legs (preferably organic)
1 tsp Himalayan pink salt
1 1/2 tsp chili powder
1 1/2 tsp onion powder
2 tsp garlic powder
coconut oil

1. Pre-heat oven to 400 degrees.
2. Grease a glass baking dish with coconut oil.
3. Place legs in dish and pat dry with paper towels.
4. Coat legs with coconut oil.
5. Season using all of the spice mix.
6. Bake for 1 hour.
7. Enjoy!

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Eat Better. Feel Better.

I did not get the chicken marinade recipe from my friends, but my grilled cajun chicken post has a great recipe for grilled chicken. We added grilled pineapple and grilled organic bacon to the dish and this is what we came up with.

When eating bacon, one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources. We purchase organic, uncured bacon, which does not contain nitrites or nitrates.

When purchasing your pineapple make sure the pineapple is not a Del Monte rose colored one from Costa Rica. This variety of pineapples is at risk for being genetically modified.

Eat Better. Feel Better.