Spiced Chicken Breast in Coconut Milk

Spiced Chicken Breast in Coconut Milk

We focus a great deal on proteins, fats and carbohydrates when we put a meal together and rightly so. But a component of food preparation that is sometimes overlooked is the addition of herbs and spices which not only add flavour and aroma to food but also an array of health boosting phytonutrients, vitamins, minerals and antioxidants.

This is a flavourful, healthy and easy to prepare one pot dish utilizing cumin, chili powder and turmeric. To thicken the sauce I used a tablespoon of Chia seeds. You can certainly omit this if you prefer to.

Round out this dish with your favourite rice and a simple tossed salad.
Leftovers are great the next day for lunch!

Ingredients

o 2 tablespoons olive oil
o 1 onion sliced
o 1 red bell pepper, seeded and chopped
o 2 cloves garlic, finely chopped
o 4 Boneless, skinless organic chicken breast, cut into cubes, seasoned with salt and pepper
o 2 teaspoons chili powder
o 1 teaspoons cumin powder
o 1/2 teaspoon ground turmeric
o 1 can (398 ml) coconut milk
o 1 tablespoon honey
o 1 tablespoon Chia seed
o Salt and pepper

Preparation:
1. In a large skillet over medium heat add olive oil. Add the onion and bell pepper in the oil until soft. Add the chicken, garlic and spices. Sauté for about 2 minutes. Season with salt and pepper.
2. Add the coconut milk and honey. Bring to a boil, reduce the heat and simmer gently until the chicken is cooked through, about 10 minutes.
3. Season to taste.
4. Add the Chia seeds and stir until sauce has thickened about 5 minutes.

Quinoa Salad

On-The-Go Quinoa Salad

Sometimes we forget how busy our kids’ lives can be and how hard it is to eat well on the fly. I have to say my kids do try to eat well but often times packing food for the day is the last thing that they think about as they race out the door. Quinoa salads hold up really well and can be transported in mason jars right in a backpack for convenience.This salad has a great blend of protein, good fats and carbohydrates, even if you choose to omit the chicken.

Dressing
o Juice of 1 lime
o 2 Tbsp Olive Oil
o 1 tsp honey
o ½ tsp salt
In a small mason jar mix all ingredients together and give a good shake

Salad
o 2 cups cooked Quinoa
o 1 small red onion finely chopped
o ½ cup cooked chicken
o ¾ cup cooked black beans
o ½ cup raw spinach
o ½ avocado chopped
o 1/3 cup Feta cheese

To assemble mix all salad ingredients together in medium size bowl. Add dressing. Mix well and refrigerate at least an hour before serving. Even better if made the night before.

Hearty Grains Soup

I love soups, especially stick to your bones soup, during the fall and winter months. I treat them like savoury smoothies slipping in nutrient packed ingredients that go totally undetected by my family. No two soups are ever the same because I use whatever vegetables I have in my fridge to add to the broth and whatever other ingredients tickle my fancy as the fillers.

The bone broth base in this soup was made from our Thanksgiving turkey. Nothing wasted!

Use this as a starting point and be creative!

3 litres of bone broth
1 cup of Sprouted Rice & Quinoa Blend (I use truRoots)
1 cup of Teff
1 TBSP Miso paste
Salt & Pepper to taste

Combine all ingredients. Cover. Bring to a boil. Reduce heat and cook until all of your ingredients are done to your liking.

Blueberry Protein Pancakes

These blueberry protein pancakes taste great! I use organic cow’s milk but you can certainly substitute your favourite non-dairy milk. With or without the blueberries, these protein pancakes are a great start to your day or an alternative to your protein shake after a workout.

 

Ingredients

• 3 TBSP coconut flour
• ¼ tsp baking powder
• 1 scoop vanilla protein
• 3 eggs
• ¼-1/3 c organic cow’s milk
• Blueberries

Instructions

1. Whisk the first 4 ingredients together until no lumps remain. Add milk. The more milk the thinner the pancakes will be.
2. Fold in blueberries.
3. Heat a skillet or griddle to medium heat. Add some coconut oil to prevent sticking.
4. Pour batter on to hot skillet. When bubbles start to form flip pancakes.
Heat until thoroughly cooked.
Enjoy!

Lacto-Fermented Dill Pickles

Traditionally, fermenting foods was done for food preparation and preservation. We know today that along with these benefits, the fermentation process allows for greater bioavailability of nutrients and provide probiotic benefits enhancing our digestive health. It’s a great time of year to take the plunge and begin fermenting at home. Fermented dill pickles are easy to prepare and a tasty way to introduce fermented foods in to your daily diet.

Thanks to Lorene Sauro for this recipe. You can find more great recipes on her site www.facebook.com/digestersdilemma.net

Lacto-Fermented Dill Pickles Using Apple Cider Vinegar As A Starter 

Equipment Needed
1 litre Mason jar with lidCutting board and knife
Measuring cup and measuring spoons
Strainer or colander (for rinsing the cucumber)
Paper towel (for drying the cucumbers)

To Make the Pickles:
6-7 medium small cucumber (as many as will fit in the ajar standing)
2 cups spring water
1/2 tsp sea salt
1/4 cup apple cider vinegar (with mother*)
1 tsp dill seeds
2 tbsp fresh dill
1-2 two large garlic cloves (cut into three pieces each) – optional
1/8-1/4 tsp black tea leaves
Chili flakes (optional)

Wash and dry the cucumbers. Cut off both ends of the cucumbers. Place the cucumbers into the Mason jar, standing them up. Wedge them in there. Mix the sea salt and spring water together to make the brine. Let the salt dissolve. Pour the brine in the jar and cover most of the pickles. Add the apple cider vinegar and if this does not cover the pickles then add more water until the pickles are covered. Leave one inch space at the top of the jar. Add the dill, garlic (if using), tea and chili flakes (if using). Place the lid on tightly and let the cucumber ferment for at least 5 days. Leaving it for two weeks will make it more flavourful. Try them at this point and decide if you want to ferment them longer. For the first three -five days, turn the jar upside down at least once a day to keep the cucumbers covered in brine if they have floated to the top. Once gas builds up inside, this is no longer necessary.

When the pickles have the taste and texture that you like, put them in the fridge to slow down the fermentation process and they will keep for several months.

Tip # 1: The tannins in the tea helps keep the pickles crunchy
Tip # 2: If leaving the cucumber whole, make 3-4 little cuts in the skin with a knife as this will help the flavours absorb into the pickle

*What does “with mother” mean? It refers to the residue of the fermented apple that real apple cider vinegar will have. It usually appears as a brown sludge at the bottom of the bottle. You may also see brown bit when as you use the vinegar.