I love fun, involved meals and recipes as much as the next person! However, sometimes all you want is an easy meal to throw together that’s delicious, healthy, and easy to make. That’s where I found myself this week. After all of the craziness of the New Year, I was exhausted and ready to just take a short cut in the kitchen. Easy Chicken & Vegetable Stir Fry to the rescue!
Stir fry has always been one of my favorite go-to dinners. It’s so versatile and filling. Though you can make a lot of substitutions and different choices in a stir fry, there’s something about having a few tried and true combinations. It’s taken a while for me to find my favorite, but it’s easily baby bok choy, carrots, cauliflower, and chicken! So, what is baby bok choy?
Baby bok choy is chinese cabbage, and it really gives this dish some extra flair! All too often we can get stuck in a rut with the same vegetables over, and over again, which can be counter productive for our health. It’s important to get variety and experiment with new vegetables. Bok choy is wonderful roasted (like this recipe) and it’s great in this stir fry as well.
The Ingredients You Need For This Chicken & Vegetable Stir Fry
Cooked and shredded chicken breast
Shredded chicken is one of the best batch cook items to have on hand. You can put it in soups, salad, and just throw it in the pan for something like a stir fry. I have a recipe coming soon for my favorite shredded chicken breast recipe, but you can use any method you’d like.
Cauliflower rice is popping up in tons of stores, and I almost always buy it pre-riced as a shortcut. However, you can also use a food processor at home.
This is another ingredient that you can either buy preprepared or shred in a food processor.
Baby Bok Choy
Delicious and easy to cook! I always find these at Sprouts and Whole Foods.
This is a soy sauce substitute that’s easy to find a health food grocery stores and online.
Easy Chicken & Vegetable Stir Fry (Paleo, Whole30, AIP)
- 2 cups shredded chicken, pre-cooked
- 2 cups cauliflower rice, (pre-riced or using a food processor)
- 1 cup shredded carrots, (pre-riced or using a food processor)
- 3 heads of baby bok choy
- 1-2 tbsp coconut oil (or avocado oil)
- 1 tbsp coconut aminos
- 1 tsp ginger powder
- Sea salt and pepper to taste (omit pepper for AIP)
- First, prepare the baby bok choy by cutting off the base, washing it well, and slicing it into smaller pieces. Set aside.
- Using a large pan on medium heat, melt the coconut oil
- Add in the cauliflower rice, a bit of coconut aminos, and season with salt and pepper. Cook for 4-6 minutes or until lightly browned.
- Once the cauliflower rice is done, scoop it into two separate bowls and set aside.
- Add the shredded carrots to the pan (adding more coconut oil if needed) and cook for 4-5 minutes, or until lightly softened.
- Add in the bok choy and season the vegetables with ginger and about 1 tsp of coconut aminos.
- Cook for 2-3 more minutes or until bok choy is soft.
- Add the cooked vegetables to the prepared bowls.
- Quickly heat the chicken in the pan and season with more coconut aminos. Add to the bowls once it's heated.
- Top the bowls with extra coconut aminos and salt and pepper if needed, and enjoy!
Nice and easy, and filled with nutrient dense veggies and protein!
Enjoy this simple dish 🙂
Oatmeal used to be one of my staple foods in my teens, and in college. I would eat it at breakfast, lunch and dinner, and would go crazy with toppings! Peanut butter, chocolate chips, jam, blueberries, you name it. I was an oatmeal junkie through and through. When I first started transitioning to a grain free lifestyle to get my gut healed, I thought “well… all grains but oatmeal!”. But, when I started to realize how much oatmeal really was setting me off, I had to call it quits and go for other breakfast options like my breakfast poppers, and carrot hash. However, that doesn’t mean that oatmeal inspired dishes are out the window! This grain free cauliflower “oatmeal” is my answer to being able to enjoy oatmeal again for those of us who are grain free!
This cauliflower oatmeal has the look and consistency of oatmeal, but with far more nutrients than traditional oatmeal. Not only does it elevate the nutrient density of your breakfast with cauliflower, but it also has gut healing collagen, and is much lower in sugar than your average breakfasts.
The Ingredients You Need
Cauliflower can be riced in your food processor, of you can by it already riced. I get mine from Whole Foods, and have gotten it at Trader Joes and Sprouts. It’s a nice short cut!
Apple adds a touch of sweetness to the oatmeal!
This helps add more body to the oatmeal. I do not have a coconut free version of this particular recipe.
Coconut milk and coconut oil
This is for liquid, and extra healthy fats.
This adds more gut healing nutrients, and protein. I use Vital Proteins, but you can use Great Lakes as well.
Where This Recipe is From…
This cauliflower “oatmeal” is actually a preview recipe new program, Gut Health Overhaul. Though it’s much more than just food, this is one of my favorite recipes in the cookbook within the program!!
There is also an option to work one on one with me, and this is my only nutrition coaching opportunity available right now.
This program is 25% off until Jan 18th only, so if you want more insight and support with gut health, reserve your spot today!
Now, back to the recipe…
Grain Free Cauliflower “Oatmeal” (Paleo, AIP, Whole30)
- 1.5 cups cauliflower, riced
- 1/2 cup shredded coconut flakes
- 1/2 cup apple, finely diced (plus extra for topping)
- 1 cup coconut milk
- 1 tbsp coconut oil
- 1 tsp cinnamon
- 4 tbsp collagen powder
- In a medium sized pot, melt the coconut oil on medium- low heat
- Add the ingredients (reserving the collagen) to the pot, and stir well to combine
- Allow to simmer on medium-low heat for 10-12 minutes, stirring every few minutes
- Stir in the collagen and top with extra dried apples and cinnamon if desired
- Serve warm, and enjoy!
This cauliflower oatmeal is so nourishing and delicious, and looks exactly like the real thing!
It’s been one of my new favorite breakfasts to make when I want a fast, and easy treat, but it’s still filled with nutrient dense ingredients… the best of both worlds 😉
I hope you love this preview recipe from the program as much as I do! Enjoy!
I’m a serious potato girl at heart. I loved french fries, mashed potatoes, and hash browns growing up. Oh, hash browns! I’ve eaten so many potatoes in my life… that is up until I was about 20. That’s when I started embarking on the journey to take control of my Hashimoto’s by healing my gut and discovered my nightshade intolerance. I was devastated to learn that I had to avoid potatoes for a short time, and was even more devastated when I slowly began to realize that nightshades like potatoes, peppers, and red spices were my biggest food intolerance. Yes, I feel worse when I eat potatoes than I eat gluten. No lie.
So, what’s a girl to do when she can’t have potatoes anymore? Cry? Pout? For a while, maybe. But in the end, you have to pick up your potato loving self and find alternatives. Like sweet potato, parsnip, and one of my new favorites jicama! The main ingredient in my new jicama breakfast hash!
One of the main questions that I get as an AIP blogger (which means I’m egg and grain free) is “what do you have for breakfast if you can’t have eggs or oatmeal? Well… anything! But in this case, Jicama Breakfast Hash, baby 😉 It’s packed with veggies, healthy fats, and is totally Paleo, AIP, and Whole 30 compliant. Not a potato, egg, or grain in sight.
Why I love this Jicama Breakfast Hash…
Jicama is nightshade free, and a prebitioic food
Unless you choose to add in any nightshade spices, this hash is totally AIP. Plus jicama is a prebiotic that helps feed our good gut bacteria.
It’s full of veggies
Three different kinds of veggies at breakfast alone! Take that bowl of oatmeal.
It won’t spike your blood sugar
Most American breakfasts are carb heavy and spike your blood sugar first thing in the morning. This hash is lower in carbohydrates to keep your blood sugar stable.
It tastes amazing!
So, so good!
The Ingredients in the Jicama Breakfast Hash
Jicama is a tuber vegetable, and it’s texture is similar to an apple, with a far less sweet flavor. It’s crunchy, hydrating, and much less starchy than a potato. It’s great for making fries, hash browns or even eating raw. Plus, it’s an amazing prebiotic that feeds our good gut bacteria!
You can easily find jicama at health food stores, and I often find it at regular grocery stores as well. Stores like Whole Foods and Trader Joes sell it precut into fries, which is a great option for this recipe
Bacon is what I used for this hash, but you can also use breakfast sausage, ground turkey, shredded chicken, etc. Whatever you have on hand works!
Kale and leeks
Two of my favorite ingredients for making breakfast hashes, and amazing nutrient dense veggies to start the day with!
Salt, pepper, garlic and onion powder
Plain and simple seasonings! Omit the pepper for AIP.
Optional – Spices like cumin or red pepper (omit for AIP)
Personally, I can’t have any nightshade spices, but I’m often told how delicious it is with jicama. So if you can tolerate it, go ahead and give it a try!
Jicama Breakfast Hash (Paleo, AIP, Whole 30)
- 4-5 slices of bacon (use sugar free for Whole 30)
- 1 lb jicama, peeled and diced
- 1.5 cups kale, destemmed and chopped
- 1 large leek
- 1 tsp garlic powder
- 2 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp pepper (omit for AIP)
- Optional - 1/2 tsp cumin or red pepper (omit for AIP)
- Using a large cast iron skillet, cook the bacon on medium heat until crispy.
- Set the bacon aside and remove some of the fat from the pan, leaving 1-2 tbsp to fry the jicama
- Pour the jicama into the pan and fry for 5-6 minutes on medium heat, rotating often with a wooden spoon or spatula to avoid burning
- While the jicama is cooking, prepare the kale and leek. Remove the greens and the root from the leek, slice the white stalk of the leek into half moons, and wash them thoroughly.
- Add in the kale and leeks and season with salt, pepper, onion, and garlic powder. Cook for 2-3 minutes or until the greens are soft
- Chop the bacon and add it back into the hash
- Serve warm
When I first made this hash, I couldn’t believe that I wasn’t looking at actual potato hash browns! The jicama looks exactly like potato in this hash. The texture is crispy all the way through, different than a starchy potato, but it’s a whole different kind of delicious.
This hash is awesome for breakfast, but I’ve also saved leftovers for lunch and dinner as well. Good food is good food! It doesn’t matter what time of day you eat it.
I hope you love this hash! Be sure to tag me on Instagram if you try it out.
Happy New Year!! 2018 is here, and most of us are likely starting to feel the sugar crash of the holidays coming on. Regardless of whether or not you’re doing a full on sugar detox or Whole30 for the new year, getting in more nutrient dense and healing foods is always a plus. Even more of a plus is foods that are also detoxifying! Thus, my first recipe of 2018… Anti-inflammatory Turmeric Chicken Soup! It’s anti-inflammatory, detoxifying, and paleo, AIP, and whole 30 compliant.
But first, let me explain what I mean when I say “detox” here… because you may be thinking… ‘Isn’t that just a spammy buzz word?” Yes, and no. Yes if you’re just calling anything detoxifying because it’s low in calories, but certain vegetables do help support our detox pathways. What makes this soup a “detox” soup is not only the amount of veggies, but a secret ingredient… golden beets! Beets actually support the natural detox pathways in your liver by stimulating bile flow.
Not to mention it’s an anti-inflammatory powerhouse soup! Spices like turmeric and ginger both help to ease inflammation in the body. Turmeric is known to be a powerful anti-inflammatory when taken as a supplement, and when ingested in our food, and it really adds an amazing flavor as well. The spices aren’t the only anti-inflammatory ingredients here… the bone broth also helps to soothe the gut lining.
With nourishing bone broth, nutrient dense veggies, detoxifying beets, anti-inflammatory turmeric, and more, this soup is the perfect way to start the new year off with a bang.
The Benefits of this Anti-inflammatory Turmeric Chicken Soup
- The bone broth is filled with gut healing nutrients that soothe the gut
- Golden beets help support your natural detox pathways
- It’s packed with anti-inflammatory spices like turmeric and ginger
- Ginger also helps aid digestion
- It’s full of vegetables! Can’t argue with that 😉
The Ingredients You’ll Need & Substitutions
Chicken bone broth and coconut cream
Chicken bone broth works best for this soup to add in more gut healing nutrients. Bone broth can also help to ease inflammation in the gut and soothe the gut lining.
Coconut cream makes this soup creamy, but you can easily leave this out and sub more broth if you don’t tolerate coconut.
Pre-cooked and shredded chicken is what I used for this soup.
Ah ha… the secret ingredient for actually supporting your detox pathways. Beets assist the liver in the natural detox process by actually stimulating the bile flow and increasing the enzymatic activity. Many fat digesting enzyme supplements are made with beets! So, eating them actually does support our detox pathways.
The golden beets in this soup are far less earthy than purple beets, and they won’t stain the soup red. I find golden beets easily at health food stores like Whole Foods, Sprouts, and Natural Grocers.
Carrots, cauliflower, celery, onions, and kale
These are the main veggie ingredients in this soup. You can mix it up a bit, but these yield the best flavor and are the best combination for this soup.
Turmeric, ginger, and parsley
Turmeric is a main spice here and really takes center stage with it’s rich color! Turmeric is known to be anti-inflammatory as well as ginger. Parsley adds a layer of freshness and flavor.
Detox Turmeric Chicken Soup (Paleo, AIP, Whole 30)
- 5 cups chicken bone broth
- 1 cup coconut cream (optional.. sub more bone broth)
- 2 tbsp coconut oil (sub chicken fat or ghee in not AIP)
- 10-12 oz chicken, cooked and shredded
- 2 medium golden beets, peeled and chopped
- 4 carrots, peeled and chopped into half moons
- 2 cups cauliflower, chopped
- 1 medium onion, diced
- 3 celery stalks, chopped
- 1.5 cups kale, destemmed and roughly chopped
- 2-3 tsp ground turmeric
- 1 tsp ground ginger
- 1/2 tsp black pepper (omit for AIP)
- Sea salt to taste
- 1/4 cup fresh parsley (plus extra for garnish)
- Using a large pot, melt 2 tbsp of coconut oil on on medium heat
- Add the onion and sauté for 4-5 minutes or until translucent
- Add in the carrots, celery, cauliflower, and beets and sauté for 4-5 minutes or until lightly softened
- Pour in the broth and coconut cream and stir until creamy
- Season with turmeric, ginger, salt and pepper and stir until the soup is a rich golden color
- Add the chicken and parsley and stir
- Simmer on medium heat for 20-25 minutes or until vegetables are softened to liking
- Stir in the kale and simmer for another 5 minutes
- Remove from the heat and allow to slightly cool before serving
- Serve topped with parsley
This soup is so nutrient dense and delicious! It’s the perfect thing to batch cook at the start of the week to have nourishing meals all week long. It’s rich flavors really spice it up and add so much more interest than just a plain old chicken soup.
This soup is best fresh, or stored in the fridge for 2-3 days, but you can also experiment with freezing it.
Have a happy and healthy new year, and enjoy this tasty soup!!
We are knee deep in holiday party season with New Years Eve approaching fast, and before you know it, Super Bowl Sunday will be here! Truthfully, I’m down for delicious shareable food every day of the year, but there’s no better time for tasty party food than right now. I used to dread the idea of going to a party filled with foods that I couldn’t have, but this recipe is the answer to delicious food that everyone will love. That’s right… I’m adding to the chicken popper family with these Orange Chicken Poppers!
I feel like there was always a lot of orange chicken in my house growing up. It was my little brothers order of choice from Asian restaurants, and for good reason. Orange chicken is satiating, savory, and just the right amount of sweet. Everyone can enjoy it, and when you’re thoughtful about the ingredients, it can be super nutrient dense!
These orange chicken poppers aren’t your average take out orange chicken. They’re Whole 30, Paleo, and AIP while having all of the flavors that you know and love! Not to mention, they feature some hidden veggies, and are much easier to make than you think.
The Ingredients (and Substitutions) For The Orange Chicken Poppers
I don’t have any trouble finding ground chicken at my local farmers market, however, you can also use a food processor to make your own, or just sub ground turkey! I often use ground turkey in this recipe and like it just as much.
Carrots are one of the secret ingredients in these poppers that helps to separate them from just straight up meatballs, and add more substance. You can buy shredded carrots at the store, or just throw some carrots in a food processor… easy!
White onion and green onion
The poppers have white onion in the base, and green onions are great for topping.
Coconut flour and coconut oil
Coconut flour is what helps make the poppers a bit more crispy, and coconut oil helps keep it juicy and binds it further. You can sub other flours or sources of fat. For example, cassava flour works, as does tapioca starch. For the fat, it’s best to use something that’s solid like chicken fat or beef tallow. Regardless, you can get creative with the different flours or fats that you use depending on what you can tolerate.
Coconut aminos is the soy sauce substitute in this recipe. You can easily find this at health food stores or online.
Fresh orange juice and zest add in more of that original flavor.
Honey is an optional ingredient that adds more sweetness, and texture to the sauce.
- 1 lb ground chicken (see above for substitutions)
- 2 cups carrots, finely shredded/riced
- 1/2 cup onion, finely diced
- 2 tbsp coconut flour
- 2 tbsp coconut oil
- 2 tsp fresh orange zest
- 2-3 springs of green onion, sliced on the bias
- 1 tsp sea salt
- 1/2 tsp black pepper (omit for AIP)
- FOR THE SAUCE
- 1/4 cup coconut aminos
- 1 tbsp fish sauce
- 1 tsp orange zest
- 2 tsp apple cider vinegar
- Juice of one orange
- 1 tbsp honey (omit for Whole30)
- 1 tsp onion powder
- Preheat the oven to 400 F and prepare a baking sheet with coconut oil
- Using a large mixing bowl, combine the ground chicken (or turkey), carrots, and onion.
- Next, add in the coconut oil, coconut flour, sea salt, black pepper (if using) and orange zest. Mix well to thoroughly combine.
- Roll the mixture into small, slightly flattened poppers about one inch in diameter (you'll have about 20-25 poppers) and place them on the cooking sheet
- Place in the oven for 25-28 minutes, flipping half way through
- Remove from the oven and set aside
- In a medium sauce pan, combine the coconut aminos, orange zest, fish sauce, apple cider vinegar fresh orange juice, honey, and onion powder and whisk together.
- Cook on medium/low heat for 5 minutes, stirring often
- Carefully add the poppers into the bowl with the sauce, lightly mixing and spooning the sauce over them. Be careful not to break the poppers, but spoon enough sauce to saturate them.
- Spoon out the poppers onto a serving dish and either top with the remainder of the sauce, or serve the sauce on the side.
- Top with green onion and enjoy!
These easy orange chicken poppers are so, so yummy and easily one of my favorite of the bunch yet! Here’s a quick fire of some common questions with these tasty little guys…
Can you make substitutions? See all of my recommended substitutions above! I can’t really recommend any others than what I’ve stated as I can’t vouch for the end result.
Do they store well? Yes! I made two big batches and my husband I ate them for 2-3 days afterwards for both lunch and dinner.
Do they freeze well? Yes! I would just freeze them without the sauce, and make the sauce after you defrost them.
Here’s how I suggest serving them…
- With a side of cauliflower rice as a weeknight dinner
- With a side salad or roasted veggies as a quick lunch
- With toothpicks as a party appetizer
Enjoy, and have a happy new year!!
The weather is cooling off here in Texas, and I finally have an excuse to eat one of my all-time favorite soups… butternut squash! It’s creamy, easy to make, and so nourishing. I find myself eating this soup at least once a week during the fall and winter, and have been working on refining the recipe for years!
So, what’s so great about butternut squash for a creamy soup? Squash is far lower in blood sugar spiking starch than potatoes, and much easier to digest. It’s approved on healing diets like AIP and GAPS (low starch) and is one that I find myself recommending to people with gut issues often.
Plus, it’s so delicious and beautiful!
The Ingredients You’ll Need…
You can either use fresh butternut squash, or frozen. Frozen is far more convenient and really works just as well in my experience.
Leeks are a secret ingredient of mine in all soups. It makes them 10x more delicious instantly!
If you want the soup to be a bit sweeter, this is a great option. It’s not overly sweet, but it really brings out added sweetness in the soup. You can also omit this.
I use beef bone broth because I like the rich flavor, but you can also use chicken.
Coconut milk & oil
Coconut milk adds to the creamy-ness, but it’s an option step!
Sage & cinnamon
These spices really help make this a nourishing soup!
Easy Butternut Squash Soup (AIP, Paleo )
- 3 cups of broth
- 1/4 full fat coconut milk (optional)
- 3 cups butternut squash (or about one large squash), chopped
- 2 large leeks, chopped
- 2-3 fresh green onions, chopped
- 1-2 tbsp coconut oil, other other cooking fat
- 2 tsp sage
- 1 tsp cinnamon
- 1/2 tsp turmeric (optional)
- 1/2 tsp salt
- Using a large pot on medium heat and add the coconut oil to melt
- Pour in the butternut squash and sauté in the oil for 6-8 minutes or until lightly softened
- Add the leeks and lightly sauté for 2-3 minutes
- Pour in the bone broth, and seasonings (reserving the green onion). Stir to combine
- Simmer on medium heat for 15-20 minutes or until butternut squash is soft
- Allow to cool for 10-15 minutes
- Either use an immersion blender, or high speed blender to blend the soup
- Stir in the coconut milk and serve topped with fresh green onion
That’s all there is to it! I hope that you enjoy this easy, delicious soup because I sure have been. I like to take portions of mine and freeze it for later. It freezes very well, and is just my favorite perfect nutrient dense winter soup.
What’s been your favorite way to use squash this season? Are you an AIP butternut squash soup fan?
This recipe was shared on the Phoenix Helix AIP Recipe Roundtable. Go check it out!