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!

Print

Gluten-Free Chicken Kiev

Prep Time: 20 minutes

Cook Time: 35 minutes

Number of servings: 4

See Detailed Nutrition Info on

WholeFoodRealFood.com

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!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

This is what I like to call an “eyeball” recipe. You can use as much broccoli, cauliflower, garlic and bacon to accommodate as many people as you need to. If you really like bacon, add more bacon! If you prefer broccoli over cauliflower, just use broccoli or vice versa. When coating with olive oil, pour enough so everything is very lightly coated. There was very little to clean up from making this dish. I had a cutting board and knife to clean. I lined the baking sheet with foil, thus did not have to wash it.

So why is this dish good for you? Broccoli and cauliflower are cruciferous vegetables — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy and brussel sprouts.

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.

I love adding bacon to recipes, but 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 (Source).

We ate this dish for lunch and paired it with watermelon, which is an excellent source of vitamin A (eye health), C (immune system support), B6 (helps brian function) and potassium (helps lower risk of high blood pressure). Watermelon also has more lycopene than any other fruit or vegetable which can help protect your skin from sun damage. Other good sources of lycopene include tomatoes, red and pink grapefruit, and guava.

Lycopene acts as a powerful antioxidant by scavenging reactive oxygen species, which are aggressive chemicals always ready to react with cell components, causing oxidative damage and loss of proper cell function. Scientists have found that lycopene in the diet correlates with reduced incidence of certain types of cancer. And lycopene levels in fat tissue—an indicator of lycopene consumption—have been linked with reduced risk of myocardial infarction (heart attack). (Source)

Lastly, watermelon is an excellent source of the amino acid citrulline; not only are watermelon’s citrulline stores abundant–they’re also readily usable. The human body uses citrulline to make another important amino acid—arginine—which plays a key role in cell division, wound healing and the removal of ammonia from the body. (Source)

Print

Roasted Broccoli, Cauliflower & Garlic with Bacon

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food. www.facebook.com/wholefoodrealfood

Ingredients

• 1 head cauliflower, cut into small florets
• 1 head broccoli, cut into small florets
• 8 cloves garlic, halved
• 8 strips bacon, cut into bite sized pieces
• 1 tbsp olive oil

Instructions

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

Notes:

Purchase organic broccoli and cauliflower if possible.

Roasted Broccoli, Cauliflower & Garlic with Bacon

1 head cauliflower, cut into small florets
1 head broccoli, cut into small florets
8 cloves garlic, halved
8 strips bacon, cut into bite sized pieces
1 tbsp olive oil

1. Preheat oven to 375F.
2. Line a baking sheet with foil.
3. On a baking sheet, toss together the broccoli, cauliflower, garlic, bacon and olive oil.
4. Roast for 25 minutes until bacon is crisp.
5. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

Eat Better. Feel Better.

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 to the point of almost being a paste, 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.

We used organic chicken thighs (bone-in), however you can use chicken legs, breasts or a whole cut-up chicken. This dish creates an amazing sauce, we wanted to slurp it up with a straw! Spaghetti squash would go well with the dish to soak up all of the sauce.

When purchasing your kalamata olives, make sure they do not contain Sodium Benzoate. Also, fresh lemon juice is best, a lot of the packaged lemon juices contain sodium benzoate as well. And fresh lemon juice tastes so much better!

This recipe calls for fresh thyme, which can get expensive if you buy this herb as a one-off for every recipe you make. Chances are you won’t use all the thyme you purchase during that week and it will go bad. To solve this problem I keep fresh thyme, basil and rosemary plants in my kitchen. I bought the organic plants at the food store and keep them thriving with sun and water. The herb holder was purchased at Home Goods, but I have seen them all over the place — target and Walmart have them too. If you prefer to shop online, Amazon.com has a Garden at Home Italian Herb Trio or  a Reclaimed Barnwood Planter Box Mini Herb Garden Kit. If you prefer to buy a box and purchase organic pre-grown herbs at your grocery store, Amazon.com has a Rectangle Planter or a Teak Herb Planter.

Print

Olive, Garlic & Lemon Chicken

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

See Detailed Nutrition Info on

Ingredients

• 1/4 cup ghee
• 1/2 lb black olives (kalamata), cut in half
• 8 chicken thighs, bone-in and skin-on
• 3 cups onion, sliced thinly
• 30 gloves garlic, minced and smashed almost to a paste (food processors work well)
• 1/2 cup lemon juice
• 2 extra lemons, thickly sliced (remove the seeds with the tip of a knife
• 1 1/2 cups chicken stock
• A bunch of picked thyme leaves
• Himalayan pink salt and freshly ground black pepper to taste

Instructions

1. Preheat oven to 350 F.
2. Sprinkle salt and pepper on chicken.
3. Melt the ghee in a large and hot pan and brown the chicken pieces on all sides, about 5 minutes per side. Set the chicken aside.
4. Cook the onions until soft, about 5 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
5. Add the garlic and cook for about a minute, until fragrant.
6. Season to taste with salt and pepper.
7. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
8. Bring to a simmer and place the pan, covered, in the hot oven for about 20 minutes.
9. Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
10. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

Notes:

Purchase organic ingredients if possible. Organic chicken contains ten times more omega-3s. Recipe adapted from the Paleo Recipe Book.

Olive, Garlic & Lemon Chicken

1/4 cup ghee
1/2 lb black olives (kalamata), cut in half
8 chicken thighs, bone-in and skin-on
3 cups onion, sliced thinly
30 gloves garlic, minced and smashed almost to a paste (food processors work well)
1/2 cup lemon juice
2 extra lemons, thickly sliced (remove the seeds with the tip of a knife
1 1/2 cups chicken stock
A bunch of picked thyme leaves
Himalayan pink salt and freshly ground black pepper to taste

1. Preheat oven to 350 F.
2. Sprinkle salt and pepper on chicken.
3. Melt the ghee in a large and hot pan and brown the chicken pieces on all sides, about 5 minutes per side. Set the chicken aside.
4. Cook the onions until soft, about 5 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
5. Add the garlic and cook for about a minute, until fragrant.

6. Season to taste with salt and pepper.
7. Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
8. Bring to a simmer and place the pan, covered, in the hot oven for about 20 minutes.
9. Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
10. Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

~ “Laughter is brightest, where food is best.”‘ – Irish Proverb