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Chicken And Corn Skillet

You just have to love a meal that’s cooked and served in the same pan… This Chicken And Corn Skillet is comforting, healing, delicious and simple to make and to clean up!
chicken and corn skillet

I love a one-pan meal. I also love eating anything that is served in a skillet. There’s just something about it that is so comforting and delicious. When you cook and serve in the same skillet, you get to eat all of those deliciously crispy bits that stick to the bottom of the pan… yum!

I came home from vacation yesterday, and while I was doing the mountain of laundry that I came home with, I was perusing all of my favorite food blogs. I was kind of unplugged on vaca — which was awesome, by the way — but I’ve been looking forward to reading all of my foodie mail and seeing all of my favorite food blogger’s creations that I missed.

So, when I came across Tieghan’s recipe for garlic butter creamed corn chicken on Half Baked Harvest, I just knew I had to make a version of it. And, I was not disappointed.

It’s so important to eat what’s in season at the moment. And corn is in season!

Food that’s in season is more delicious, fresher, and healthier. And right now corn is everywhere. I even wrote an article about Late Summer Seasonal Eating, so take a look.

I went to the market to buy some corn. But… best laid plans…

Corn is one of the foods that I won’t buy unless it’s organic. The crops are just too heavily sprayed and generally, non-organic corn is a GMO crop… and I won’t do that.

I got to the market, and no organic corn! And now, of course, I can’t get this recipe out of my head, so I bought frozen organic corn. So much for seasonal produce…

But anyway, let’s get back to this awesome recipe. It’s just so good. And simple. And it’s made all in one pan. The chicken is moist and the corn is creamy, but it’s made without any cream or milk.

Oh, and did I mention the bacon? Bacon and corn are a match made in heaven.

If you like this recipe, you need to try my recipe for Chicken With Artichokes And Sun Dried Tomatoes — it’s a skillet meal too.

chicken and corn skillet

I love to customize recipes for specific health concerns. Let me customize a skillet recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. So CLICK HERE to be taken directly into my calendar to sign up for your free phone consultation.

chicken and corn skillet

The ingredients in this chicken and corn skillet recipe are truly healing. Keep reading and you’ll learn the health benefits of each ingredient you’ll be eating…

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Download your free copy of my Radiant Skin Ebook now!

Here are some of the amazing healing ingredients in this chicken and corn skillet:

Corn is one of the foods that if I can’t find organic, I just won’t eat because the crops are so heavily sprayed and are full of GMOs. As more people are expressing concern about GMOs, it seems to be getting easier to find good corn at the market. Corn actually benefits the gallbladder, is good for hepatitis, heart disease, and hypertension. Cornsilk is a Chinese herb (Yu Mi Xu). It’s often used to reduce edema, help with hepatitis and reduce the symptoms of some painful urinary conditions. If you can’t find organic fresh corn, buy a bag of organic frozen corn!

Chicken is also something I always buy organic. Organic chicken is a great, healthy protein to give you energy, lessen the pain of some types of arthritis, and boost your system when you are particularly weak — like after surgery, childbirth, or illness. Chicken is good for nourishing the blood and it’s a healthy source of protein and vitamin B6.

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes with tapioca flour — it’s a great coating for this chicken because it helps brown the chicken and it also helps to thicken the sauce.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….

chicken and corn skillet

If you make this Chicken And Corn Skillet, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

Chicken And Corn Skillet
Author: 
Recipe type: main dish, chicken, one pan meal
Cuisine: recipe adapted from: Half Baked Harvest
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This Chicken And Corn Skillet is everything you need and want in one single pan -- you cook and serve in the same pan! And it is delicious!
Ingredients
  • 2-1/4 lb boneless chicken thighs (about 8 pieces)
  • sea salt and black pepper
  • ¼ cup tapioca flour
  • 8 oz bacon, cooked and chopped
  • 2 Tbs extra-virgin olive oil
  • 1 med onion, chopped
  • 8 garlic cloves, smashed
  • 1 lb corn kernels (fresh, or frozen thawed)
  • 1 Tbs ghee (or butter)
  • ½ tsp hot red pepper flakes, or to taste
  • 1 cup chicken broth
  • ½ cup dairy-free Parmesan cheese (or use traditional Parmesan, if you are not dairy-free)
  • about 10 fresh basil leaves, torn into pieces
Instructions
  1. Season the chicken with salt and pepper and toss it with the tapioca flour, until fairly evenly coated.
  2. Cook bacon in a large skillet and place on paper towels to drain.
  3. Add the chicken to the hot bacon fat remaining in the skillet and cook over medium-high heat until browned on both sides, about 10 mins.
  4. Remove the browned chicken to a plate.
  5. If there's not much bacon fat left in the pan, add olive oil to the pan.
  6. Add the onion and saute until softened, about 3 minutes.
  7. Add the garlic cloves, butter, red pepper flakes, and corn to the onion.
  8. Cook, stirring for 2 minutes.
  9. Add the chicken broth and place the chicken in the mixture.
  10. Cover and simmer over low heat for 10 minutes.
  11. Remove the cover and simmer an additional 10 minutes, or until the chicken is cooked through.
  12. Stir in the Parmesan.
  13. Top with bacon and basil.
  14. Serve in the skillet and enjoy!

chicken and corn skillet

5 Grain Free Flours You Will Love

Living a grain free life means reducing your inflammation and feeling better. Simple concept. Not so simple to do, unless you know about the 5 grain free flours you will love… they make for some awesome desserts!
5 Grain Free Flours You Will Love

I am of the belief that there is no reason for anyone to eat a lot of grains. Certainly, there is no reason to ever eat unhealthy, unsprouted flours and grains. Okay, I realize that maybe I’m going a little overboard here…

But, when you know that all grains (not just gluten) can create inflammation in your body, and that inflammation causes digestive problems, aches and pains, illness, and weight gain… the drama is appropriate!

With all of the awesome grain substitutes and grain free flours available today, why would you infuse your body — your temple — with food that’s likely to make you sick. Come on, you deserve better than that!

And, just so you know, I am not a proponent of feeling deprived. Nope. That’s why I research and test so many faux products and substitutes for things that I know our bodies don’t need and shouldn’t have. In this post, I want to share with you my list of 5 grain free flours you will love.

These flours can be made into breads, bagels, pastas, and desserts.

Scroll down for some awesome recipes.

Even if you don’t love your kitchen, you can reap the rewards of these grain free flours because there are great pastas, bagels, breads, and desserts — right there in your market — that make use of the 5 grain free flours you will love.

And, your body will love you for it.

Oh, and so will your mood.

And your skin.

And you will find it easier to manage your weight.

So, let’s get to it.

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Download your free copy of my Radiant Skin Ebook now!

How Do I Know That A Grain Free Life Is A Healthy Life?

I had horrible digestive issues for the first 30 years of my life. Yes, 30 years! It wasn’t until I was introduced to the world of alternative medicine, that I was able to get my life and my health back under control. I used to have to know where every bathroom was at all times. I was on a ton of medication. I had zero energy and I didn’t sleep. Ugh… wow, do I sound like a big mess…

Well, I was. But all of that led me to where I am now. And I am forever grateful for where I am now!

One of the biggest things that helped me was going grain free. I cannot stress enough how much this helped my digestive issues. My health improved so much. Then, I started removing other offenders from my diet and I added in superfoods, etc.

I want to help you feel as good as I do. I remember so clearly what my life was like before I had this information.

My passion is helping you heal yourself with food and herbs. It’s truly my calling. When I was studying for my Masters Degree in Oriental Medicine, I knew that all of these amazing tenets of Eastern Medicine could be applied to food and used as everyday healing agents for so many people. I knew that if I combined what I was learning about the properties of food, herbs,   supplements with what I already knew from my chef’s training, it would be life-changing.

And it is. My training in both Eastern and Western medicine, combined with my obsession with food and cooking, has given me a unique skillset that has helped so many people. And I want to help you. Nothing aggravates me more than knowing that these tools exist but that so many of you have not been taught them.

Everyone should know how to heal themselves with food, supplements, and herbs. This should not be a secret.

If you eat the right foods and take the right supplements for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you.

If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and learn more ways you can easily start to heal yourself with nuts. And, if you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

Here Are 5 Grain Free Flours You Will Love

1. Tapioca/Cassava Flour

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes with tapioca flour — it seems to crisp things up well and it works as a great thickener too.

I use tapioca flour in desserts.

I use it as a coating for chicken fingers and fish fillets, and eggplant.

It’s a great thickener for sauces and stews too.

2. Almond Flour

In Chinese medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten free and make the best grain free flour! Almonds will help relieve a cough and asthma and are also good for constipation.

I use almond flour in desserts.

I use it to make eggplant parmesan — and it’s awesome…

It’s even included in my favorite slow cooker enchiladas recipe.

3. Buckwheat Flour

Buckwheat is great to eat if you have diarrhea. It also helps lower blood pressure, stops some types of sweating, and has a good amount of vitamin E. It also contains antioxidants that can help fight cancer and heart disease. Buckwheat is a seed, not a grain, so no inflammation here!

And, what’s better than buckwheat pancakes for breakfast?

4. Coconut Flour

Coconut strengthens the body, reduces swelling, and stops bleeding. It kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes.

I use coconut flour for desserts, like this deliciously light and sweet Paleo Lemon Cake.

5. Chickpea/Garbanzo Flour

Chickpeas actually help calm the spirit. They relieve anxiety and soothe irritability… it kind of makes you realize why hummus is so popular…

I use Garbanzo flour to coat fish and chicken and vegetables. I also love chickpea crumbs. These grain free crumbs replace regular breadcrumbs deliciously in so many recipes.

Try these Green Bean Fries… yum!

And, if you haven’t tried chickpea pasta yet, you MUST!

Try my recipe for Chickpea Penne With Arugula Pesto.

Grain Free Flours Really Do Make Foods Delicious

If you make these awesome grain free recipes, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

Paleo Blueberry Cobbler

paleo blueberry cobbler

This Paleo Blueberry Cobbler is one of my most popular recipes, and it’s made with only grain free flours. Make it and you’ll see why it’s a winner.

Spicy Crispy Chicken

Spicy Crispy Chicken

This Spicy Crispy Chicken gets it’s crispiness from grain free flours!

Paleo Beefaroni

paleo beefaroni

Remember beefaroni from a can? Well, this Paleo Beefaroni is soooo much better and I use chickpea penne!

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If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and learn more ways you can easily start to heal yourself with nuts. And, if you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

Sweet And Spicy Chicken Drumsticks

These sweet and spicy chicken drumsticks are a go-to recipe in my house — ball games, picnics, pig-outs… Read more

Baked Lemon Cod

I used to cook fish all of the time. I knew the fish monger by name, and we had an understanding — he let me smell the fish before I bought it, he always told me which variety was the freshest, and I in turn would tell him great ways to cook the different types of seafood. Then I moved. Ugh. Now I don’t make my beloved fish recipes as much anymore because I haven’t developed a relationship like that yet. When I do buy fish, I make it as simple as possible (because sometimes the more complex recipes make my apartment smell like fish a tad too much…) and I’m finding that sometimes I end up loving these new simple recipe creations as much as I used to love my old recipes. This recipe for Baked Lemon Cod is really simple and it’s a winner!

You would think since I now live in the heart of New York City, that I’d be able to find awesome fish… well, not so much… The prices are ridiculously high and the quality is ridiculously low. But, I finally found a place that will let me smell the fish. If you’ve never taken this approach before, I urge you to try it. And no, you don’t look like a crazy person in the store; you look like a chef. If the fish smells fishy, it’s not fresh. If you are looking at a whole fish, look at the eyes — if they are cloudy, it’s not fresh.

There’s nothing worse that getting home from the market, getting all of your ingredients ready, cooking your fish, and then, when you take that first bite… it’s… well, fishy… or slimy… or just old tasting. Funny, I never had this problem when I lived in the suburbs, but life’s full of new experiences and this is a new one for me. So, I will continue to smell and inspect the fish!

Anyway, let me get back on track. This Baked Lemon Cod is delicious. And, it’s simple. There’s no sautéing involved. There’s no flipping of delicate fish. There’s no complicated sauce. But it is truly delicious. I plan on going back to some of my old more involved fish recipes now that I feel like I can, but I will definitely be keeping this simple baked lemon cod in the rotation.

This would be a good recipe to cook for a crowd because all you need is a big sheet pan. Awesome!

So, if you are looking for a simple fish recipe, try this one. If you love it as much as I do you can add it to your weekly menu too.

And, if you want another simple fish recipe, try my Lemon Pesto Fish Fillets.

baked lemon codbaked lemon cod

Here are some of the healing ingredients in this Baked Lemon Cod recipe:

Fish is great to eat if you feel like you need more energy. It’s also helps with diarrhea and hemorrhoids. I used cod for this recipe, but any firm fleshed sturdy white fish would work great. Cod, like many fish varieties, is good for the cardiovascular system; it helps protect against heart attacks and strokes and helps regulate blood pressure.

Lemon peels contain calcium, potassium and vitamin C. Lemons are good for your stomach, they help detoxify your body, they balance your pH and they act as an antibacterial. If you have a sore throat or a cough, go for lemons to make things better. Lemons are great for quenching your thirst, and, in China, many years ago, hypertension was treated by drinking tea made from lemon peels. This recipe uses zested lemon peel and lemon juice.

Oregano is a powerful antioxidant and it is great at fighting bacteria. It’s also known as an herb that brings joy and happiness to people. I even use oregano essential oil and I put a drop in our smoothies or water when anyone has a cold… it works great (but be really careful and read all instructions with your oregano oil — if used improperly, it can burn you!)

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it works as a great substitute in a lot of recipes that would otherwise include flour or another thickener.

baked lemon cod

3.0 from 1 reviews
Baked Lemon Cod
Author: 
Recipe type: fish, cod, baked, simple
Cuisine: American, seafood, paleo, Whole30
Serves: 4
 
Here's an easy fish recipe for you! This is healthy, delicious, and is easy to make for a crowd.
Ingredients
  • 1-1/3 lb cod fillet, cut into 4 pieces
  • sea salt and black pepper, to season fish
  • 2 Tbs organic, grass-fed butter, melted, plus more as needed
  • Juice of 3 lemons, plus more as needed
  • 5 Tbs extra-virgin olive oil, plus more as needed
  • 1 minced garlic clove
  • ⅓ cup tapioca flour
  • ½ tsp sea salt
  • ½ tsp paprika
  • 20 grinds black pepper
  • ¼ tsp crushed hot red pepper flakes, or to taste
  • 1 tsp fresh oregano, minced, or ¼ tsp dried
  • zest of 1 lemon
Instructions
  1. Preheat the oven to 425°F.
  2. Season the fish with salt and pepper.
  3. Combine the butter, oil, garlic, and lemon juice in a shallow dish.
  4. Combine the tapioca flour, ½ tsp salt, and rest of spices/herbs in another shallow dish.
  5. Dredge the fish in the flour mixture, coating evenly on all sides, then the lemon juice mixture, and then the flour mixture again.
  6. Lay the fish out on a baking tray lined with parchment paper, making sure the fillets are not touching each other.
  7. Place the tray in the oven and bake for about 15 minutes, or until the fish is cooked through.
  8. Heat the remaining lemon juice mixture in a small pot over low heat and let it simmer for a few minutes, until hot. NOTE: if you find you need more liquid for sauce, squeeze more lemon juice into the pan and add a little more butter and/or olive oil.
  9. Remove the fish from the oven, drizzle a little lemon sauce on top and sprinkle with lemon zest.
  10. Enjoy!

baked lemon cod

Grain Free Banana Bread

grain free banana bread

The other day I was on a hunt for grain-free, unsweetened desserts. I know, sounds pretty unappetizing. That’s why I needed to hunt. When I came across this recipe for grain free banana bread, my expectations were fairly low. But, I must give kudos to Michele at Paleo Running Mamma because that’s where I found the original recipe, and it’s genius.

I’ve made grain free cakes and breads before and more often than not, they don’t rise enough or they are really dense. But not this recipe. This grain free banana bread is delicious. And it rose. And it turned golden on the outside. And it tastes unbelievable — it’s sweet with no added sweeteners.

This month, I’ve been on an elimination diet. I’ve been indulging a tad too much since I moved into Manhattan. I mean, it’s just so easy to eat and drink way too much here. I really deluded myself into thinking that because there are so many healthy places to eat here that I would be in tip top shape. Haha — turns out even though I eat really healthy, I eat way too much. And don’t even get me started on happy hours and brunches…

This grain-free banana bread is sitting in my kitchen now and it’s making me smile because I know I can grab a slice of it later and have it with a great cuppa something. Yum.

And, if you are looking for another healthy baked goods recipe, try my Grain Free Peanut Butter Cookies.

grain free banana breadgrain free banana bread

This grain free banana bread has some great healing ingredients:

Bananas are good for your intestines (an old Asian remedy was to eat a banana every day to relieve hemorrhoids) and your lungs, and they even help relieve the effects of overindulging in alcohol.

I am a big proponent of eating the whole egg. So many of the nutrients and the taste are in the yolk; I’ll never understand separating nature’s perfect food. Eggs help with many types of dryness in the body. If you have a dry cough or a frog-in-your-throat, try eating some eggs. They have also been shown to help women with various conditions during and after pregnancy. Some people consider eggs to be a superfood. They contain a large amount of vitamins A and B and are a great source of protein. Eggs sometimes get a bad rap because of cholesterol, but it’s been shown that in 70% of people, eggs do not raise cholesterol, so don’t assume they are bad for you. Buy organic eggs and you are really doing the right thing.

In eastern medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation. This recipe uses almond flour.

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

Cinnamon is one of the best herbs to warm the body. It’s great if you have a cold. If you are nauseous or have diarrhea, go for the cinnamon. It also gives you energy and helps with menstrual pain. Cinnamon is a Chinese herb: “gui zhi” is the cinnamon twig and “rou gui” is the cinnamon bark. Both are warming and are used for a variety of ailments. In the winter I add cinnamon to all sorts of foods. It helps with the common cold, swelling, various menstrual issues and some aches and pains. Be careful with it if you have a fever because it is so warming. Here’s an article about the benefits of cinnamon from Well-Being Secrets.

grain free banana bread

Grain Free Banana Bread
Author: 
Recipe type: dessert, snack, paleo, vegetarian, gluten free
Cuisine: Recipe adapted from: Paleo Running Mamma
Prep time: 
Cook time: 
Total time: 
Serves: 10
 
All the taste of traditional banana bread, but no grains and no sweeteners! This is so easy and so delicious! Perfect with a cuppa....
Ingredients
  • 4 very ripe bananas, mashed
  • 4 eggs
  • 2 tsp vanilla extract
  • ¼ cup coconut oil
  • 1-3/4 cups almond flour
  • ½ cup tapioca flour
  • ¼ cuphemp seeds
  • 1 tsp baking soda
  • ½ tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp sea salt
Instructions
  1. Preheat the oven to 350°F.
  2. Line a loaf pan with parchment paper.
  3. In a large bowl, whisk together the mashed bananas and the eggs.
  4. Stir in the vanilla and the coconut oil.
  5. In a smaller bowl, whisk together the rest of the ingredients.
  6. Add the dry ingredients to the mashed banana and egg mixture.
  7. Stir to combine.
  8. Pour the batter into the lined loaf pan.
  9. Bake until a knife inserted into the center comes out clean. (Mine took 65 minutes, but be sure to check yours at 45 minutes... all ovens are different.)
  10. Let cool completely in the pan on a wire rack.
  11. Slice.
  12. Enjoy!

grain free banana bread

Paleo Cheese-Stuffed Meatballs

Eating a little bit of beef can help ease that holiday bloated feeling you may be suffering with…
paleo cheese-stuffed meatballs

I love meatballs. When Meatball Mondays became an actual thing that people were doing, I thought here is something I can get on board with — no questions asked.

Meatballs are so adjective-worthy: Delish. Fun. Simple. Comforting. Changeable. Delectable. Delightful. Enticing. Multi-generational. Multi-tasking. Yummy.

So, awhile ago I started making balls of all kinds. There were vegan balls, Italian balls, Asian balls, mini balls, gigantic balls… well, you get the picture.

It turns out that paleo meatballs were my biggest challenge. Oh, they were easy to make, but they required more thought than a regular ball. No grains meant I had a lot of crumbling balls. Then I overcompensated and ended up with some overly moist balls.

Then, once I figured out the perfect recipe (which this recipe for paleo cheese-stuffed meatballs is), they just photographed so…. uhmmmmmmmm …. not nice…

So it was back to the drawing board. And here is the final result.

I will tell you that these paleo cheese-stuffed meatballs still taste better than they look in the pics — they are flavorful and gooey and just so meatball-y. Oh, and did I mention that there is prosciutto in them? Because, well, how could that be bad?

I am not a dairy eater, so I went for vegan cheese for the stuffing in these balls. Truth be told, I’m not so much of a meat eater either, but in the winter, sometimes the body wants what it needs and I guess I’m needing beef! So, even though some people think it’s odd that these balls are made of beef and vegan cheese, I’m telling you, it’s the way to go! There are so many awesome vegan cheeses available today, that not only are the meatballs themselves amazingly delicious, but the cheesy filling is a great added surprise in the center of these grass-fed meatballs that even self-proclaimed vegan-cheese-haters will love the gooey centers.

For a slightly different take on paleo meatballs, make sure you try my recipe for turkey meatballs.

paleo cheese-stuffed meatballspaleo cheese stuffed meatballs

If you never thought meatballs could be healing, think again…:

Beef is good for a lot of ailments. It’s good for edema/swelling in the body, it helps many people with their weak back and knees and, believe it or not, it’s good for that bloated, distended feeling we sometimes get in our stomachs. In the olden days, beef was stewed for hours so that the liquid could be sipped to combat chronic diarrhea. I use grass-fed beef whenever possible.

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and tonsillitis.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it works as a great substitute in a lot of recipes that would otherwise include breadcrumbs.

paleo cheese-stuffed meatballs

Paleo Cheese-Stuffed Meatballs
Author: 
Recipe type: meatballs, Italian, main course, appetizer
Cuisine: paleo, whole30, comfort food
Prep time: 
Cook time: 
Total time: 
Serves: 16
 
Meatballs stuffed with cheese! And they are healthy!!! Nuf said...
Ingredients
  • 1 lb ground beef (preferably grass-fed)
  • sea salt and black pepper
  • 1 carrot, peeled and cut into thirds
  • 1 medium onion, peeled and cut into quarters
  • ¼ cup chopped fresh parsley
  • 1 Tbs ketchup (I use a paleo one)
  • 2 oz finely diced pancetta
  • ¼ cup tapioca flour
  • 5 oz vegan mozzarella (or cheese of choice), cut into ½-inch cubes
Instructions
  1. Preheat oven to 400°F.
  2. Season the beef with salt and pepper.
  3. Place the carrots and onion into a food processor and pulse until very finely chopped.
  4. In a large bowl, combine the beef, carrot/onion mixture, and all of the rest of the ingredients, except the cheese.
  5. Mush it all up good with your hands.
  6. Form the mixture into balls that are a bit larger than golf balls.
  7. Place the balls on a parchment lined cookie sheet.
  8. Pick up each ball individually and press a cube of cheese into the center of each ball, and then squeeze the meat back around the cheese so that the cheese is completely covered with meat.
  9. Place the balls back onto the cookie sheet.
  10. Bake in the oven for 14 minutes, or until the balls are beginning to brown on the bottom.
  11. Flip the balls over and back an additional 10 minutes, or until they are cooked through.
  12. Enjoy with your favorite sauce, on top of a salad, or as an awesome snack right off the tray!

paleo cheese-stuffed meatballs

Paleo Brussels Sprouts Gratin

Brussels Sprouts have been shown to protect against Alzheimers and they are great for weight loss… what an awesome veg!
paleo brussels sprouts gratin

For years, everyone in my house would sit at the table making horrible, distorted faces whenever I tried to serve a dish with vegan cheese. But, wow have the times changed! The vegan cheese options are now so amazing that even the haters have become lovers. This paleo brussels sprouts gratin is so cheesy and gooey and rich and decadent and lots of other adjectives that I can’t think of right now…

Originally, I had planned to make this dish to serve as a Thanksgiving side. So, I started experimenting several weeks before the holiday.

We ate so much of this in the weeks before the actual day, that there was no way I could get myself to serve it at the holiday table — I was literally afraid of the reaction… I mean, hungry people can get so mean!

So, here it is a few weeks after Thanksgiving, and I can’t stop thinking about these brussels sprouts. So, now I will be making them again and I will hope that everyone else feels that enough time has passed since that week that we all ate this sooooooo many times.

If you haven’t found vegan cheeses that you love yet, send me a comment and I will share with you my favorites and where to get them. For this gratin, I love using a vegan smoked gouda.

And, if you’re like me and can’t get enough brussels sprouts, you have to try my recipe for Paleo Vegan Caesar Salad.

brussels-sprouts-gratin-vertical-cropped-side-angle-4535

Here are some of the amazing healing ingredients in this paleo brussels sprouts gratin:

Brussels sprouts are from the same cruciferous vegetable family as cabbage, broccoli and kale. They are rich in protein, fiber, antioxidants, vitamins and minerals. They are touted for their aid in weight loss because they have so much fiber and so few calories. Research has shown that these sprouts contain colon-cancer fighting substances and vitamins to protect against Alzheimer’s. Traditionally, they are known as more of a winter vegetable, but many markets now carry them year-round, which makes me happy because I like to eat them year-round!

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. I like to use full-fat canned coconut milk for this gratin.

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it works as a great substitute in a lot of recipes that would otherwise include flour or another thickener.

Paleo Brussels Sprouts Gratin
Author: 
Recipe type: vegetables, side dish, casserole
Cuisine: vegan, paleo, whole30, vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
 
If you are not yet a fan of vegan cheese, this dish will make you one! It's easy, healing, and so decadent tasting. It's the perfect winter side dish!
Ingredients
  • 1-3/4 lb brussels sprouts, ends trimmed, and each sprout cut into halves or quarters
  • ¼ cup extra virgin olive oil
  • sea salt
  • 1 Tbs grass-fed butter
  • 1 Tbs tapioca flour (here's one)
  • ¾ cup full-fat coconut milk (I buy this kind by the case)
  • ½ cup vegan parmesan cheese
  • 2 slices vegan smoked gouda cheese, chopped (or use whatever kind you like)
Instructions
  1. Preheat oven to 425°F convection setting, or 450°F regular bake setting.
  2. Toss the brussels sprouts with the olive oil and a generous amount of sea salt.
  3. Spread the sprouts out on a parchment-lined baking sheet and roast in the oven 20 minutes.
  4. In a small pot, melt the butter.
  5. Whisk in the tapioca flour and continue to whisk until it's totally smooth and starting to color (about 3 minutes).
  6. Pour in the coconut milk, ¼ cup of the parmesan, and the smoked gouda and stir until melted, about 5 mins.
  7. Add salt to taste.
  8. Put the brussels sprouts in an oven-proof casserole dish and pour the sauce over.
  9. Sprinkle remaining parmesan over the top.
  10. Bake in the oven 20 mins.
  11. Enjoy!

paleo brussels sprouts gratinpaleo brussels sprouts gratin

Paleo Turkey Meatballs

Did you know that turkey can boost your energy…
paleo turkey meatballs

I’m of the belief that any meatball is a good meatball. It’s kind of like any pizza is a good pizza. There’s just something about food in the form of a bite-size round ball that makes it taste awesome. But, not every ball is a healthy ball. And if you are a paleo eater, it’s sometimes hard to find a meatball with great taste and great texture. Enter… these paleo turkey meatballs.

Im my house, meatballs are not reserved just for a plate of pasta. Although, I do love my grain-free pasta… But, my absolute fav way to eat them is atop a huge bowl of steaming veggies. My current obsession is a bowl of garlicky broccoli rabe topped with meatballs. I think I just drooled a little bit onto my computer as I’m typing.

Usually I like my balls with my homemade tomato sauce. But, since these are turkey balls, I thought I’d just go with the Thanksgiving theme and I made a pot of paleo gravy. This was awesome. (I will be posting that recipe soon.) Meatballs are so versatile… what’s not to like? You’ve gotta love a food that multi-tasks well.

These paleo turkey meatballs are amazing! Really! I mean it! They have the texture of old-fashioned delicious meatballs. And, the taste is terrific. When I was testing this recipe I made it several different ways and this one’s the winner. It has pancetta in it to up the taste even more. OMG, when I tell you that these are better than breadcrumb-laden beef meatballs, you just have to believe me…

Also, try my recipe for Vietnamese Meatballs.

paleo turkey meatballspaleo turkey meatballs

These meatballs have some great nutritional benefits:

Turkey is a healthy meat. Make sure you buy organic turkey for the highest nutritional benefits. Recent research has shown turkey helps lower the risk of pancreatic cancer; however I did read some research that suggests that if you eat the skin along with the meat, some of this value is reduced, so don’t eat too much skin — this recipe uses ground turkey so it has no skin involved… Turkey also has a great protein-to-fat ratio, so it keeps you feeling full with less potential for weight gain. It’s also rich in vitamins and minerals, especially vitamin B and selenium. And, in Chinese medicine, turkey is thought of as a qi-booster, so it can be good for low energy levels.

Pork (this recipe uses pancetta) strengthens the digestive system, helps with constipation, and can moisten a dry cough and other dryness in the body. It’s also good to strengthen your qi and give you energy.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Carrots help strengthen the organs in your body. They also are good for the eyes (this is their claim to fame) and they promote healthy digestion. Many moons ago, people used to make carrot tea to ward off measles and to prevent cancer. Carrots help detoxify the body and in today’s world of Chinese medicine, they are prescribed to ease constipation and
tonsillitis.

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes (like this one) with tapioca flour — it works as a great substitute in a lot of recipes that would otherwise include breadcrumbs.

paleo turkey meatballs

Paleo Turkey Meatballs
Author: 
Recipe type: meatballs, turkey, pork, main course, Italian
Cuisine: paleo, gluten-free, grain-free, dairy-free
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
These meatballs are better than any breadcrumb-laden balls you've had. They are healthy, taste amazing, and are easy! Try eating them on top of a bowl of steaming broccoli rabe instead of pasta... yum!
Ingredients
  • 1 lb ground turkey
  • sea salt and black pepper, to taste
  • 1 med onion, quartered
  • 1 carrot, cut into thirds
  • 2 Tbs minced fresh parsley
  • 2 oz finely diced pancetta
  • 1 Tbs tomato paste
  • ¼ cup tapioca flour
Instructions
  1. Preheat your oven to 400°F.
  2. Season the turkey with salt and pepper and place it in a large bowl.
  3. Put the onion and the carrot into a food processor and pulse until really finely minced/grated (alternatively you can do this by hand).
  4. Add the carrot mixture to the turkey in the bowl.
  5. Add the rest of the ingredients to the bowl.
  6. Mush it all up with your hands until combined.
  7. Form the mixture into balls the size of golf balls.
  8. Place the balls on a parchment-lined baking sheet.
  9. Bake 15 minutes, then flip the balls over.
  10. Bake an additional 7 minutes, or until cooked through.
  11. Remove from oven and enjoy!

paleo turkey meatballs

Crispy Buffalo Chicken Fingers

Crispy Buffalo Chicken Fingers make the perfect appetizer, snack, or dinner — just the right amount of spice.

crispy buffalo chicken fingers

We love to eat with our hands in my house. Sometimes it makes sense, and sometimes it’s just plain embarrassing. Sandwiches make sense; salad does not. I never established any rules for this, so we just live with the poor manners of our habits and hope no one’s watching.

If I told you that I served this chicken alongside my recent recipe for Paleo Fettuccine Alfredo, how grossed out would you be to learn that those leftovers were eaten cold the next day and with fingers, not forks…

If there’s food in the fridge that can be eaten without utensils, that’s the food that everyone goes for first. These Crispy Buffalo Chicken Fingers can and should be eaten with your hands… and not just by the vulgar people in my house! In the photo below, you can see Steve holding this awesome chicken in his hands — I had to take the picture quickly, because they were headed for his mouth quickly, even though it was early in the morning. (I wish you could see his shirt in this pic because he’s wearing a T-shirt we got when we went to “Meet The Breeds” at the Westminster Dog Show; I’ll have to take another pic of him in it!)

One of the awesome things about this recipe is that it’s so easily customizable for your particular needs and tastes. Sometimes I put hemp seeds in the coating. Sometimes I use flax seeds. Chia seeds are also good in it. And if you like sesame seeds, you can toss them in too. You can use any seeds you like, a mixture of all of them, or none of them at all. Decisions, decisions…

You should also try my recipe for Crispy Spicy Chicken for another take on a healthy version of decadent tasting chicken.

crispy buffalo chicken fingers

Not only are these crispy Buffalo chicken fingers delicious, but they are really healthy too:

Chicken is something I push people to buy organic if possible. Organic chicken is a great, healthy protein to give you energy, lessen the pain of some types of arthritis, and boost your system when you are particularly weak — like after surgery or childbirth. People who have some conditions that we consider “excess heat” conditions should limit the amount of chicken they eat. So, if you have an illness that gives you a bright red tongue or severe dryness in your body, check with your doctor first. For example, if you have a lot of burning stomach acid, you should avoid chicken for awhile…

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes with tapioca flour — it crisps things up well and it works as a great thickener too.

Hot peppers contain more vitamin C than any other vegetable and they are good at fighting off the common cold. Whenever I have a cold I eat lots of hot sauce. So, if you like spice, as I do, use a generous amount of whatever hot sauce you like. Read the ingredients on the label (as with any pre-made food) to make sure it meets your dietary requirements — there are so many hot sauces, wing sauces, and barbecue sauces out there that are gluten-free, paleo, etc. The main component of hot peppers is capsaicin. Capsaicin actually works with your body and mind to make you feel happy. It’s also good for reducing swelling and can relieve arthritic joint pain. If you have high blood pressure, check with your doctor before eating too many hot peppers because they can actually raise the blood pressure in some people.

In Asian medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation. This recipe uses both almond milk and almond flour, so you get a lot of bang for your buck with almonds here.

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

Flax seeds can relieve constipation and lower cholesterol.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

Sesame seeds (the black ones) are a Chinese herb (Hei Zhi Ma). Black foods, in Chinese medicine, are knows as longevity foods. This herb is good for so many things, including headaches, constipation, dizziness, and even helping with lactation. White sesame seeds also have many great nutritional benefits. They are also an anti-aging food. If you have backaches, hair thats graying way too fast, ringing in the ears, weak knees, blurry vision or general weakness, go for the sesame seeds; just sprinkle them on everything. Long ago in China, sesame seeds were ground into honey to form a paste and was taken as a medicine to counter old-age and weakness.

crispy buffalo chicken fingers

Crispy Buffalo Chicken Fingers
Author: 
Recipe type: chicken, entree, appetizer
Cuisine: recipe inspired by: Brittany Angell
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
These chicken fingers are crispy, a bit spicy, and are really healthy. Make a big batch because they will go fast!
Ingredients
  • 1-1/2 lb. boneless organic chicken thighs, cut into thirds vertically
  • Wet ingredients:
  • 6 Tbs of your favorite Buffalo wing sauce (this is one of the few recipes I buy traditional, not organic... and here's a gallon of it!)
  • ¼ cup almond milk
  • 3 Tbs grass-fed butter
  • Dry ingredients:
  • ½ cup tapioca flour
  • ½ cup almond flour (I like this one)
  • ¼ cup of whatever seeds you like (hemp seeds, chia seeds, flax seeds, sesame seeds) (optional)
  • 20 grinds of fresh black pepper
  • ½ tsp sea salt
Instructions
  1. Preheat the oven to 400°F.
  2. Line a large baking sheet with parchment paper.
  3. Combine all of the wet ingredients in a small pot and heat over medium-low heat, whisking until the butter is melted and the mixture is thickened a bit, about 5 mins.
  4. Pour the mixture into a large bowl.
  5. In a shallow pie plate, combine all of the dry ingredients. Feel free to use any or all of the seeds mentioned above (or none at all). Mix well.
  6. Season the chicken with sea salt.
  7. Put all of the chicken pieces into the bowl with the wet mixture. Stir until coated well.
  8. Remove each piece of chicken individually, and dredge in the dry mixture and place each piece on the baking sheet in a single layer, making sure that none of the pieces are touching each other. Make sure each piece is heavily coated!
  9. Bake the chicken until cooked through and crispy. Mine took about 40 minutes.
  10. Remove from the oven and serve on a platter with whatever dipping sauces you like. (We never made it to the dipping sauce stage... they were all eaten too fast!)

crispy buffalo chicken fingers

Paleo Vegetable Kugel

This paleo vegetable kugel is light and healthy!

paleo vegetable kugel

One of the first things my mother-in-law asked me to cook was a kugel for Passover. She wanted a real kugel, as she put it, not one of my healthy recipes. So, she gave me a recipe and asked me to follow it. I think that kugel had two sticks of butter in it and a bucket of matzo meal!

This year, I won’t be home for Passover.  A few months ago I had to postpone a trip because I had the flu and the only time my sister and I could reschedule for was Passover week.  So, I had to decide between the traditional family seder or a trip to Anguilla with my sister to celebrate our big birthdays… I picked the trip… so don’t judge me… I will, however, miss this paleo vegetable kugel!

Here is my healthy answer to kugel. It’s delicious and it’s made with tons of fresh veggies and a little bit of oil and tapioca flour. Steve and I ate it for dinner last week as I was testing out the recipe. It’s a kugel (even if not as traditional as my mother-in-law would like) but it’s healthy and it’s good enough to serve any time of year.

And the leftovers are awesome for breakfast. A few sunny-side-up eggs served on top of a plate of this kugel… oh my, it’s like an awesome breakfast hash…

If you are looking for a great Paleo dessert to serve, try my Paleo Lemon Cake recipe.

paleo vegetable kugelpaleo vegetable kugel

This is the healthiest kugel in the world:

Leeks are known as “grass from the sun”. They are especially beneficial when the whether is still warm but starting to turn cold, or still cold and starting to turn warm (Spring and Fall). They are great for the liver and at helping the body relieve itself of toxins. Leeks are also good at helping constipation; they help the body rid itself of toxins in the digestive tract.

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I still haven’t tried this, but if need be, I will!

Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes with tapioca flour — it seems to crisp things up well and it works as a great thickener too.

paleo vegetable kugel

Paleo Vegetable Kugel
Author: 
Recipe type: Passover, paleo, vegetables, casserole, side dish
Cuisine: recipe adapted from: What Jew Wanna Eat
Prep time: 
Cook time: 
Total time: 
Serves: 9
 
Here's a great healthy side dish that's traditionally served for Passover, but it's good enough for any time of the year!
Ingredients
  • 2 large leeks, slices and soaked in bowl of cold water to remove any dirt
  • 1 large baking potato, peeled, sliced very thinly, and then cut into tiny pieces
  • 3 small sweet potatoes, peeled, sliced very thinly, and then cut into tiny pieces
  • 2 unpeeled medium zucchini, finely diced
  • 1 medium onion, finely diced
  • 2 large garlic cloves, minced
  • ¾ cup tapioca flour (here's a good one)
  • 3 eggs, beaten
  • sea salt and black pepper to taste
  • 2-/2 Tbs extra virgin olive oil, divided, plus and extra 2-tsp to grease the pan
Instructions
  1. Preheat the oven to 375°F.
  2. Heat 1 Tbs oil in a large skillet.
  3. Add the leeks and some salt and sauté until they start to brown, about 15 minutes.
  4. Put all of the chopped vegetables into a large bowl. Add the sautéed leeks and the tapioca flour. Season with salt and pepper.
  5. Add the eggs and stir until combined well.
  6. Grease a 9x13 baking dish with 2 tsp of oil.
  7. Spread the vegetable mixture into the dish.
  8. Bake until the top starts to brown a bit, about 45 minutes.
  9. Remove from the oven and cool on a rack for at least 15 minutes.
  10. Cut into pieces.
  11. NOTE: When I cut this when it was too warm, it was hard to keep some of the pieces in neat squares, so if you can, let it cool completely (even in the fridge) before you cut it. I will say, though, that it was just as delicious when I cut it hot even if it didn't look quite as pretty!

paleo vegetable kugel