I’m a huge fan of healthy, delicious, fast and fresh tasting meals and when I recently made this one my mouth was like WOW! This has absolutely been my favorite dish hands down lately – I’ve been making it about once a week because it is seriously Just. That. Good. Not only is it yummy but also a fairly quick meal – you can pre prep that marinade in the morning and you’re good to cook that chicken once it’s time for dinner. This recipe as written will serve two but feel free to double or triple it up for more people or leftovers. Finally, this entrée pairs nicely with a side of cauliflower rice, avocado and corn salsa, guacamole or grilled veggies. I hope you enjoy!
Serving size – 2
1 pound boneless, skinless chicken thighs
1/4 cup extra virgin olive oil
1/4 cup chopped fresh cilantro
1/8 cup fresh lime juice
2 cloves minced fresh garlic
1/2 teaspoon onion powder
1/2 teaspoon red pepper flakes
1/2 teaspoon cumin
1/2 teaspoon paprika
3/4 teaspoon salt
Black pepper – to taste
Make that marinade – add all of the ingredients with the exception of the chicken into a large bowl and stir until well combined.
Add the chicken to the large bowl and spoon the marinade over the chicken until well coated.
Place the chicken marinade bowl in the refrigerator for at least 20 minutes and up to 8 hours.
In a large skillet over medium heat place one teaspoon of olive oil.
Once the oil has warmed – add your chicken thighs to the skillet.
Cook for about 5-7 minutes on each side (the size and thickness of your chicken will determine final cook times) until the internal temperature is at least 165 degrees and no pinkness remaining.
Remove chicken from pan and add to your serving dish – garnish with cilantro leaves and enjoy!
Choose chicken thighs or chicken breasts if you want a dish that is more juicy, tender and will tend to hold more of the flavors.
You can marinate for 20 minutes or up to 8 hours depending on how much time you have – BUT basically the longer you marinate the better your finished dish.
Use as many fresh ingredients as you can in this recipe – lime juice, cilantro, garlic – it DOES make a difference in how much the flavors will POP – I promise it’s worth the extra few minutes in prep.
Leftovers – this one does really well saved and reheated again so make extra if you need another meal on a different week night for a quick after work meal.
This cruciferous vegetable is certainly one of the healthiest and nutritious plant foods that Mother Nature has offered. It is widely adored by the masses due to its powerhouse nutritional content and the continuous demands for this food have expanded its form of consumption from salads, to power juices, to dried chips.
Let’s munch and crunch the factors one by one on what makes this vegetable extra special!
Fortified with Antioxidants
Kale is equipped with antioxidants that are potent in relieving inflammation and countering oxidative stress caused by free radicals. Antioxidants also help protect your DNA from damage and can slow down cancer growth and spread.
Kale is rich in Vitamin K which plays a significant part in bone formation, therefore, reducing the risk of osteoporosis and fractures.
Kale contains bile acid sequestrants which can lower cholesterol levels, therefore, reducing the risk of heart disease.
Healthy Skin & Hair
Kale is rich in Vitamin C which is necessary for collagen production and Vitamin A, a compound retinoid that increases collagen production reducing fine lines and improves the color of the skin.
As always the best way to consume this food is by eating it in your diet. However, if you want a way to consistently add it to your daily protocol via supplement my favorite recommendation is Cruciferous Complete by Standard Process.
3 to 4 big leaves of curly green kale (the Tuscan/lacinato variety also works well)
4 medium ripe avocados, halved and pitted
3 to 4 tablespoons lime juice (about 1 ½ medium limes), divided, to taste
¾ teaspoon kosher salt, to taste
⅓ cup roughly chopped red onion
¼ cup roughly chopped fresh cilantro, lightly packed
1 small jalapeño, seeds and membranes removed, roughly chopped
To prepare the kale, first remove the tough ribs with a chef’s knife and discard them. Chop the kale into small, bite-sized pieces. Sprinkle it lightly with salt, followed by a squeeze of lime juice (about 1 teaspoon). Massage the kale by scrunching it up in your hands, repeating until the kale is darker green and fragrant (this step softens the kale and makes it less bitter). You’ll need 1 cup (packed) kale for the guacamole, so measure it out and set it aside.
Next, use a spoon to scoop the flesh of the avocados into the bowl of a food processor, discarding any bruised, browned areas. Add 3 tablespoons of lime juice and salt. Blend until the mixture is fairly smooth, pausing to scrape down the sides as necessary.
Add the massaged kale, onion, cilantro, and jalapeño. Blend until the mixture is mostly smooth, with only tiny bits of kale and onion remaining (or completely smooth if you prefer). Taste, and add additional salt and/or lime juice, if necessary, and blend again (I usually add up to ½ teaspoon more salt and another tablespoon of lime juice). Serve immediately.
This fruit was once deemed exotic, but now, you can experience the heavenly sweetness and buttery texture of papaya in both markets and restaurants! Moreover, this tropical fruit is filled with nutrients that can help improve your body’s daily performance.
Let us unveil the health secrets of papaya along with a delicious recipe that you can prepare as a side dish or as a snack.
This fruit is a fortress of nutrients but one stands out among them and that is the antioxidant beta-carotene which can reduce the risk of cancer and plays a vital role in shielding men against prostate cancer.
Papaya contains 2 key ingredients that normalize the flow of digestion which are fiber and papain.
Fun Fact: Papain is also used as a meat tenderizer and it works by tearing down proteins through a process called hydrolysis
Supports Skin and Healing
Aside from consuming this fruit fresh, mashed papaya applied to a wound or burned skin can help improve the condition of the affected area through the power of proteolytic enzymes, chymopapain, and papain. Ointments containing papain enzyme are also now manufactured to treat bedsores.
People who are suffering or may want to protect themselves from arthritis might want to start incorporating papaya into their diet as it is a good source of Calcium which helps strengthen your bones and Vitamin C which keeps any inflammation at bay.
Spicy Ripe Papaya Salad (Vegan, Gluten-Free)
1 large ripe papaya, diced to 1 inch cubes
1/2 cup chopped mint
1/2 cup chopped cilantro
1 red pepper, diced 1/2 inch
1/2 red onion, slivered
2 cloves garlic, minced
1/3 cup fresh lemon juice
1 tbsp minced hot pepper, optional
1 tsp brown sugar, maple syrup or sweetener of your choice.
1 tbsp minced fresh ginger root.
Place all the ingredients in a big bowl and give a good tossing. Allow the spicy ripe papaya salad to sit for ten minutes for flavors to meld.
The first things that usually pop up in our minds when we think of chocolate are sugar, dessert, and carbs. Despite its negative reputation, a lot of research has shown that chocolate, specifically the dark version, is rich in antioxidants and other nutrients that can help amplify your health.
Dark chocolate is rich in flavanols which improves the blood flow in the brain, therefore, amplifying cognitive functions. A study has also shown that a high content of flavanol enhances the activity in the dentate gyrus part of the brain which plays a critical role in memory preservation.
Dark chocolate may have been the most delicious medicine that you will ever snack on because it is high in antioxidants that helps amplify your body’s protection against diseases as well as stimulating the lining of the arteries to manufacture nitric oxide, to help regulate blood pressure.
If you need an alternative morning boost from coffee, you might want to try a hot cup or a bar of dark chocolate. This food’s ability to improve blood flow allows the oxygen to be carried-out faster through the muscles.
Aside from its truly delectable taste, dark chocolate contains a chemical component called phenylethylamine which makes it irresistible and it stimulates the same feeling as falling in love! Eating dark chocolate can amplify your mood along with the naturally produced in our body dopamine, theobromine, and tryptophan content.
Healthy Dark Chocolate Mousse
2 avocados (220 g) only the flesh
50 g pure cocoa powder
2 Tbsp honey
1/2 cup (75g) cup almond milk
1/4 tsp vanilla extract
1/4 tsp salt
Place all the ingredients in a food processor and blend until completely smooth.
Turmeric is an esteemed herbal food in Asia that specifically flourished in the traditional valley of India. It is a family relative of ginger and can be consumed dried or fresh. Its flavor is characterized as musky, earthy, and a tad bitter. Through its health benefits, this golden spice goes beyond just being a food and flavor enhancer.
Exercising regularly and healthy eating are the best ways to trim your waist to achieve the healthy weight that you desire. But consuming turmeric in its raw or liquid form can help boost your body’s ability to change your body composition by regulating lipid metabolism and targeting fat by repressing various processes in charge of the growth of adipose tissue.
Skin is the largest organ of our body and it acts as a defense against physical injury and harmful microbes that attempt to attack our internal system. Through this, we must take care of our skin and turmeric can improve skin tone and texture as well as the healing capability due to its anti-inflammatory properties.
Alleviates Joint Pain
Turmeric helps relieve inflamed joints with its anti-inflammatory power. You can also apply and massage it directly in the affected area by mixing it with other spices in a steamed pot to create a paste-like texture. This will help revitalize the blood flow.
Add it to your Daily Regimen
Turmeric is best utilized by the body if taken daily and we are so excited that our favorite herbal company Medi-Herb has created a fantastic product in the form of Turmeric Forte. This particular product contains a bioavailable form of Turmeric rhizome and Fenugreek seed to support a healthy inflammatory response. My suggested dose for this product is 2 tablets per day.
Turmeric Forte contains a bioavailable form of Turmeric rhizome and Fenugreek seed to support a healthy inflammatory response. These herbs and their constituents:
Support a healthy inflammatory response
Maintain and support healthy joints
Support healthy liver function and healthy digestion
1 whole lemon (juiced // ~3 Tbsp or 45 ml juice as original recipe is written // plus leftover rind)
1-2 tsp maple syrup (optional // can sub stevia or raw honey if not vegan)
1 pinch cayenne pepper (optional // or cracked black pepper which many readers have commented helps with the bioavailability of the turmeric!)
3 cups of filtered water
To a small saucepan, add turmeric, ginger, lemon juice and leftover lemon rind, maple syrup (optional), cayenne (optional), and filtered water. I personally didn’t think it needed any sweetener, but sweeten to taste.
Bring to a simmer (not a boil) over medium to medium-high heat (~3 minutes). Then turn off the heat.
Set a small strainer over serving glasses and divide between two mugs. Enjoy. If the tonic is too potent for you, dilute with more hot/warm water.
Store (strained) leftovers in the refrigerator for up to 2-3 days. Reheat on the stovetop until just warm.
Can I tell you that I LOVE LOVE LOVE this recipe! It’s super fresh, fast, healthy, detox friendly, paleo and gluten free. What’s not to love?!? This is a dish even YOUR KIDS are going to eat. My dog Brie enjoys any leftover zoodles!
This is a 20 minute one
pan dish if you follow my preparation and kitchen tool techniques and I especially
enjoy it during the summer. I keep the
zucchini cold and cover the cold zoodles with the heat meat, veggie, sauce
combo and it becomes a fresh summer dish for these hot hot hot Southern summer
You can also substitute
grass fed beef for the organic turkey if you wish.
In this recipe I use a
jar of marinara in order to save time for those quick weekday meals. When choosing your sauce choose one without
any added sugars and I always buy one that has the least amount of sugar/carbs
listed on the label. Some fantastic
brands are: Organico Bello, Cucina Antica,
Also, be sure to have your tools on hand to make your life EASIER – Two kitchen items I cannot live without is my garlic roller/peeler – seriously if you don’t have one of these you need one. I can peel my garlic in 3 seconds flat with this bad boy. Also you’ll want a spiralizer to make those yummy zoodles. With this tool I can zoodle a zucchini in about 20 seconds. Dinner in 20 minutes? BOOM!
Sweet Potato is a root vegetable that is sweet in flavor and has a starchy texture. It is most favored consumed as part of breakfast meal or in-between snack due to its abundance in healthy Carbohydrates, Fiber, and Vitamin A. Despite its name, it is unrelated to white potato because botanically speaking, white potato stands with the nightshade family while the sweet potato is affiliated with the bindweed or morning glory family.
Let us explore what makes this root vegetable special in the health-conscious community.
Whenever our body detects a viral or bacterial infection, the immune system comes to the rescue! Sweet Potato is your friend when it comes to protection and repair as it garners 52% of your daily value for vitamin C. It also contains Vitamin A, a potent nutrient against infections and tumors.
You need to take care of the good bacteria in your stomach too and the ”resistant starch” in sweet potato helps keep the good bacteria strong by feeding on them. Your digestive system’s amiable nutrient is present in sweet potato — the fiber which helps prevent stomach diseases such as colon cancer.
Accompanied by choline and manganese, your brain can function at its greatest! Manganese binds neurotransmitters and supports in mobilizing electrical impulses to your body faster while Choline is a vital nutrient for brain growth and development.
The magnesium in Sweet Potato can help relieve stress and anxiety by calming your brain.
Regulates Blood Sugar
Sweet potato is enriched with Potassium that substantially drives away extra sodium and fluid out of the body, therefore, reducing the strain on the heart and lowering blood pressure.
Sweet Potato and Sage Pancakes Recipe
3 tablespoons ground flaxseed
1/3 cup hot water
1 cup firmly packed shredded unpeeled sweet potato
3/4 cup Homemade Applesauce
2 tablespoons unrefined extra virgin olive oil
1 tablespoon freshly squeezed lemon juice
2 teaspoons dried sage
1 cup brown rice flour
3/4 teaspoon baking soda
1/4 teaspoon sea salt
Preheat the oven to 400°F.
In a small bowl, whisk the flaxseed with water and set aside for 5 minutes.
In a medium bowl, mix sweet potato, applesauce, olive oil, lemon juice, sage, and the flaxseed slurry
In another medium bowl, mix the flour, baking soda, and salt.
Add the wet ingredients to the dry ingredients and stir well to combine.
Line a baking sheet with parchment paper and grease it with ghee or olive oil.
Scoop out slightly less than 1/2 cup batter and roll it in your palms to form a ball.
Place it on the baking sheet and press down to form a 1/4-inch-thick pancake. Repeat the process.
Bake for 20 minutes or until brown. Serve topped with a dollop of coconut yogurt or whipped coconut cream, a drizzle of Grade B maple syrup, and a sprinkle of ground cinnamon.
Keep refrigerated in an airtight container for up to 3 days. Reheat in a skillet with a dash of ghee.
Nowadays, this berry is widely popular and mostly consumed in its liquid form due to its ability to provide reinforcements to our body and a solid remedy for UTI. But in ancient times, this fruit has been used as an alternative medicine for a variety of ailments such as poor appetite, stomach complaints, blood disorders, and scurvy for English folks; and bladder and kidney diseases for Native Americans.
Continue reading and together, let us explore the wonders of this ruby red fruit!
A Fortress of Immunity
Snack on cranberries for stronger immunity, vibrant skin, and sturdy joints as it is abundant in Vitamin C which is known for its immune-boosting ability and an essential element in producing collagen. The Vitamin C in cranberries interferes with the bacteria that cling onto the walls of the urinary tract, therefore, helping to eliminate an infection. The same protection occurs in the stomach and mouth.
Filled with Antioxidants
This sweet-tart flavored berry is a powerhouse of antioxidants surpassing high-level foods such as broccoli, strawberry, cherry, and spinach. A cup of cranberries is charged with a total of 8,983 antioxidants.
Cranberries are rich in polyphenols, a micronutrient that fortifies cells from damage and diseases. Two glasses of cranberry juice a day could decrease the risk of heart disease and type 2 diabetes by improving blood pressure and glucose levels. If you opt for the juice variety – you’ll want to choose the REAL juice with no sugar added for these benefits – it will be very tart :).
Mighty Brain Booster
Your brain will surely stay brilliant and sharp with cranberries’ anti-inflammatory properties which enhance coordination and memory.
Preheat the oven to 350 degrees F (175 degrees C). Spray an 8×8-inch baking pan with cooking spray and set aside.
Pour almond flour, sweetener, melted butter, and almond extract for crust in a medium bowl and mix well. Set aside 1/3 of the mixture to be used later for the streusel topping. Press remaining 2/3 of the mixture into the prepared baking pan.
Bake in the preheated oven until partially golden, about 5 minutes. Remove and set aside.
Combine cranberries, sweetener, orange juice, orange zest, and arrowroot powder in a small saucepan. Bring to a boil over medium heat; reduce heat to medium-low and let simmer until all of the cranberries have popped, about 10 minutes. Remove from heat and let cool for about 5 minutes. Spread cranberry filling over the crust.
Stir pecans and cinnamon into the remaining crust mixture, mixing until incorporated. Sprinkle streusel topping evenly over the cranberry mixture.
Bake in the preheated oven until set, about 30 minutes. Remove from the oven and cool completely before cutting into bars, 30 minutes to 1 hour.
As the days get shorter and temperatures drop, we can begin to see some changes in our skin. No matter YOUR skin type, keeping it moisturized is very important because this allows your skin to look younger and fresh! There are a myriad of ways that you can keep your skin naturally moisturized from the inside out this winter. Here is my list of simple yet fantastic foods that can provide moisture to your skin without clogging your pores.
Coconut oil can be applied topically to your hands, and feet and you can also add it as part of your daily routine. This oil has anti-inflammatory properties and has a wide variety range of benefits from weight loss to immune enhancement. It can also support numerous skin problems such as psoriasis, dermatitis, eczema, and other skin infections.
One way to easily treat dry skin is by consuming foods with healthy fats and oils and avocado is your go-to-food! Healthy fats provide moisture which keeps your skin supple and soft. Essential fatty acids like omega-3s and omega-6s are the building units of healthy cell membranes and they also support the skin’s natural oil barrier which is vital in keeping the skin plumped, hydrated, and younger looking.
Salmon contains Omega-3 fats which can reduce the redness and inflammation in your skin not to mention the rest of your body as well. The fatty acids in this fish urge your skin to clutch onto water more to keep it glowing. If you’re not a fish fan, they opt for a quality fish oil like Standard Process’s Tuna Omega oil.
Drinking plenty of water to keep your skin hydrated is a must but to boost your hydration to the next level, I recommend drinking caffeine-free herbal blends. One herbal blend that can help heal dry skin is a marigold and rose infusion due to the plant’s healing and moistening properties.
Prevention is better than cure and eating probiotics can be a key to a healthier body! Probiotics are live bacteria which keeps your gut healthy and when you are healthy on the inside, it will show up on the outside especially to your skin. Choose options like komboucha, kimchi and sauerkraut. Don’t want to eat those foods, then take a quality full spectrum product that has both pre and probiotics, like the Standard Process ProSynbiotic.
No matter what kind of skin problems we have, we can always count on Mother Nature’s natural resources! I would love to hear what your favorite foods for your skin are – drop your favorites in the comments section below.
Okra contains a sticky substance called mucilage which helps bind the cholesterol, therefore, instead of being absorbed, it will be excreted in your body keeping your heart healthy.
Powered with Antioxidants
One of the key nutrients found in Okra is the protein called lectin which discourages the growth of human cancer cells.
Major antioxidants can be found in okra such as polyphenols, flavonoids, isoquercetin, Vitamins A and C, and they are known to improve your body’s protection against free radicals.
Eating okra can help make you feel full in a longer period. Okra also has a low glycemic index which helps control sugar levels, and it is rich in soluble fiber which keeps the digestive system smooth sailing.
Okra is high in dietary fiber which supports better digestion, glycemic control, and insulin sensitivity.
There is an estimated 3 grams of fiber in an eight medium-sized pods of okra.
Medium for Beauty
Apart from consuming okra, you can also create a facial mask out of this fruit by blending it until it becomes a paste (you can add lemon or honey). Apply the okra paste your face and let it sit for 15-20 minutes. This mask will help moisturize your skin, improve the appearance of dark spots, and minimize wrinkles.
Options for Okra
The best option for getting okra into your system is always by including it into your diet and in your meals but if you need more of a therapeutic dose you can always add it in supplement form. My favorite go-to okra product is Okra Pepsin E3 from Standard Process.