Monthly Archives: April 2019

Orange Chicken with Cauliflower Rice

DF GF SF

Serves: 4

As you continue to improve your diet and focus on a healthier gut, you might find yourself reminiscing on your past and some of the savory dishes you no longer eat. There are over 2,000 food additives that sneak into the American diet on a regular basis! It’s no joke when it comes to large amounts of hidden ingredients that saturate our food system.

One food additive, in particular, is monosodium glutamate (MSG). This is often used in Asian cuisine, fast food, deli meats, soup, soy sauce, and bouillon. Individuals can have a wide variety of reactions to this particular additive. They include headaches, disturbances in gut health, increased inflammation, possible weight gain, and increased blood pressure.

Avoiding harmful food additives is key to gut integrity and overall health! It can be challenging to go out to eat and know completely what is going into your food. Try avoiding fast food or chain restaurants and enjoy dining out at places that emphasize high-quality foods and are allergen friendly.

In the meantime, you can enjoy the same great taste of popular dishes without processed ingredients. I’ve got an amazing orange chicken recipe that won’t take you long to put together, making it easier than grabbing unhealthy takeout!

 

Ingredients

1 lb chicken breast, sliced vertically into 2-inch pieces

1 orange, juiced

1 tsp orange zest

2 cups cauliflower rice

¼ cup coconut aminos

1 tbs raw local honey

⅓ cup full fat coconut milk

2 tbs sesame seed oil

½ cup frozen peas

2 medium carrots, shredded

1 clove garlic

2 tbs avocado oil

Sea salt and pepper

 

Step 1

In skillet, over medium heat add avocado oil. Season chicken with salt and pepper. Saute chicken on each side for 3-4 minutes or until fully cooked.

Step 2

In a blender, mix orange juice, coconut aminos, sesame seed oil, honey, coconut milk, and garlic until smooth.

Step 3

In another medium skillet over low heat, mix the cauliflower rice, carrots and peas with the sauce for 2 minutes. Then, add in the chicken for another minute and mix all ingredients together. Turn off heat, add orange zest and serve.

Salmon Cake & Basil Brunch

DF GF SF

Serves: 4

The weekends are a time to unwind, relax and enjoy your free time. The lack of structure can also lead to meals out, indulging in tasty treats…including brunch out with friends and that occasional mimosa.

By Monday, you might be feeling bloated, exhausted and thinking about hitting the gym extra this week. Just because it is the weekend, our bodies aren’t going to give us a hall pass to eat large portions of pancakes and bacon. I do believe that you should always take pleasure in your food and the company that surrounds it though!

So I’ve got the perfect brunch that you can enjoy. No need to feel guilty when Monday rolls around. This meal is gut-friendly, packed with delicious flavor and will keep you fueled and satisfied. It’s free of all added sugar and grains.

Many brunch dishes are loaded with gluten, syrup or unwanted fats that can contribute to imbalance in the gut and have an unfavorable effect on your waistline between the excess bloat and high caloric intake.

This dish is super simple to make, and can be presented as a beautiful entree to guests when the brunch crew comes over. Heading into spring and summer, I’ve even highlighted a few herbs, like basil and parsley. These will have your tastebuds anticipating the summer flavors that are upon us!

Ingredients

(4) 4 oz boneless salmon fillets

4 eggs, poached

1 egg

¼ cup cassava flour

⅓ cup Primal Kitchen mayonnaise

⅓ cup fresh basil

⅓ cup fresh chives & parsley combined

1 tbs olive oil

1 medium sweet potato, baked

2 tbs avocado oil

1 lemon, freshly squeezed

Sea salt and pepper

 

Step 1

Preheat oven to 400 degrees. Bake sweet potato for 40-45 minutes or until soft. Take out of the oven and allow to cool. Once it is cooled, peel the skin.

Step 2

Meanwhile, heat a medium-sized skillet over medium heat. Add 1 tbs avocado oil. Squeeze fresh lemon on the salmon and season with salt and pepper. Then pan sear on each side for 4 minutes. Cover for 1 minute, then remove from heat and allow to cool. Once cool, peel any skin off the salmon.

Step 3

In a blender, mix the egg, salmon, cassava flour and sweet potato. Add a bit of water if needed. Once smooth and sticky, form into patties about the size of a hockey puck.

Step 4

In a clean skillet add 1 tbs of avocado oil over medium heat. Pan sear each salmon patty for 3 minutes on each side.

Step 5

Place a patty on a dish. Then add a poached egg and top with another patty.

Step 6

In the blender, mix mayonnaise with the basil, parsley, chives, olive oil and add 2 tbs of water. Mix until creamy. You may need to add more water. Once finished, drizzle on top of the dish and serve.