Basil Zucchini Summer Soup in The Instant Pot (Paleo, AIP, Whole 30)

Something that’s surprised me, and made me incredibly happy at the same time is how many people try and love my soup recipes. I always had the misconception that food blogs and social were really just for sharing sugar-y treats and fried comfort foods, and even though I love sharing those recipes too, my gut healing soups are incredibly close to my heart. It doesn’t matter what time of year it is… there’s always room for soup in every season! That’s why I’m sharing this fresh green Basil Zucchini soup that’s perfect for summer!

My one on one nutrition clients always leave my initial visit with them with some gut healing soup recipes, and my book, the 30 Day Gut Healing Diet Plan & Guide is full of them. Soup recipes are probably some of my favorite to share, because they’ve changed my own health so much

Why I Love Veggie Soups…

1.They’re easy to make.

Especially with this particular soup being made in the instant pot, these soups are such an easy way to get a meal done! Where as stews can take hours, these soups are easily done in under an hour.  

2. They’re packed full of nutrients and gut healing properties. 

Soups always an easy way to get in tons of veggies and nutrients! You can easily fit way more veggies into a soup than you likely could on your plate, and mask certain vegetables for picky eaters. I remember never liking parsnips… until I tried them in a soup. Now, the rest is history. 

Another favorite thing to do with soups that I always recommend is to add an extra drizzle of fat on top with something like coconut oil or olive oil. Not only does this make the soup more satiating, but these fats help us absorb the nutrients in the vegetables more easily.

And of course, bone broth! Bone broth is well known to promote gut health, and is the traditional way to prepare broth. Don’t cheat yourself by   buying broth from a carton… make the real stuff. 

3. The nutrients are easy to digest and absorb. 

For those of us with serious gut issues, vegetables can be problematic. Fiber is hard to break down, and raw vegetables may be hard on the gut and the digestion. We can eat all of the vegetables we want, but if we’re not absorbing them, it doesn’t do much good. Cooking the vegetables in this soup well and pureeing them helps them to be more easily digested and absorbed!

 

 

Basil Zucchini Summer Soup (Paleo, AIP, Whole 30)

Ingredients

  • 3 cups of bone broth (chicken is more mild, but beef bone broth works as well
  • 3 medium zucchinis, peeled and roughly chopped
  • 1 large leek, chopped
  • 1/4 cup basil, roughly chopped
  • 3 tbsp olive oil
  • Juice of 1/4 lemon
  • 2 tsp sea salt

Instructions

  1. Set the instant pot to sauté and pour in 2 tbsp of olive oil
  2. Add the zucchini and sauté for 4-5 minutes
  3. Next, add in the leeks and basil and sauté for 2-3 minutes
  4. Turn the instant pot off sauté
  5. Pour in the bone broth, lemon juice, and season with salt
  6. Stir to combine
  7. Put the lid on the instant pot and set the vent to close
  8. Set it to manual, high pressure for 8 minutes
  9. Allow the pressure to release naturally and remove the lid when ready
  10. Either using an immersion blender or a high speed blender, puree the soup
  11. To serve, top the soup with more olive oil and fresh basil if desired
  12. NOTE : If using a stove top, follow all instructions above, and adjust cook time of the soup to 20-25 minutes or until vegetables are soft
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That’s all there is to it! I love using the instant pot this time of year as opposed to using the stove or the oven, so I can’t get enough of these easy summer recipes. 

What I love about this summer soup is that it can easily be served luke warm and still taste fresh and delicious. The summer flavors make it so it doesn’t have to be pipping hot which is also incredibly welcome this time of year.

Enjoy this healing summer soup!

Zucchini Basil Summer Soup (Paleo, AIP, Whole30)

Plantain Carnitas Nachos (Paleo, AIP, Whole 30)

When it comes to comfort food, I’ve always been much more of a pizza person rather than nachos and tacos. I always thought nachos were salty, greasy, and not “bread-y” enough (because your girl loved some bread). I never really ate them or had them around too much. That is, until I met my husband, Daniel. Daniel was born and raised in Rockwall, TX and does basically all of the Texas things that I wasn’t too keen on at first. He say’s “y’all” without hesitation, he’s fine with his ignorance in what a good bagel is, and his go-to food is nachos. Never have bought so many nacho ingredients in my life until I married him. There is tons of grass-fed cheese, non-GMO corn chips, and various nacho fixins in our kitchen at any given time. So I got curious. I wanted to experiment, but most of the ingredients were already out for me. I had to get creative, so I went from these Plantain Carnitas Nachos!

 

Why I Love These Plantain Carnitas Nachos

 

They’re grain free.

No chips, no problem. Even though I get my husband the non-GMO corn tortillas fried in coconut oil, I still can’t have those. Corn is a big time “no” for me, and I’m not willing to really splurge on something that makes me feel so bad. 

 

They’re made with green plantains, or tostones, rather than chips!

I spent my life so caught up in grains that I never had plantains. Clearly, I was missing out! Plantains are essentially a starchy fruit, that can be used similarly to a potato when they’re green, or used as a sweet treat when they ripen. They’re used often in Latin American cooking and are a safer starch for those who are avoiding grains. 

Tostones, or fried green plantains, are sooo good. Everyone can appreciate them, and they’re the perfect crispy chip substitute for this nacho dish.

 

They’re paleo, Whole 30, and AIP friendly!

That’s a tall order… especially with something that’s traditionally full of grains, cheese, and nightshades. But they are! 

 

They’re nightshade free, so that mean they’re not spicy.

Those of us who are AIP and have an autoimmune disease know that I know I have a fair amount of Paleo-ish/ Whole 30 folks who read my blog that still eat nightshades. If you can tolerate nightshades, go for it. Throw on the spices, tomatoes and jalapeños and go to town. But rest assured that if you are AIP and nightshade free, the recipe is AIP as is. 

 

They may not be traditional nachos that you can get at a restaurant, but you guys… everyone will love them. Even the non-real food lovers can still appreciate these crispy, creamy, salty, savory nachos!

When I make them, I split them up to just have a full meal between my husband and I, as they serve about two for a full meal. But, you can also portion them out into single tostones topped with the fixin’s and serve them one by one as a party appetizer or snack at a game day event. Like I said… everyone will love them. 

 

Plantain Carnitas Nachos (Paleo, AIP, Whole 30)

Ingredients

  • 2 large green plantains, sliced
  • 2 servings (give or take) of pork carnitas
  • 2 servings avocado lime sauce
  • 1/4 cup red onion
  • 3 tbsp fresh cilantro
  • 2 tbsp coconut oil
  • 1 tsp sea salt
  • Juice of 1/2 small lime

Instructions

  1. Heat a skillet on medium heat and begin to melt the coconut oil
  2. Once melted, add the green plantain slices
  3. Cook until the slices become softened and slightly browned
  4. Remove from the heat and smash them down with the bottom of a glass cup, flattening them
  5. Add back to the oil, adding more if needed and finish crisping
  6. Remove the tostones and add to a large plate or two separate plates
  7. Begin layering on the carnitas, red onion, cilantro, and avocado lime sauce
  8. Top with extra lime if desired
  9. Serve and enjoy!
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Bacon Ranch Chicken Poppers (Paleo, Whole 30, AIP)

You guys. They’re back. When I first made my sweet potato chicken popper recipe, I fell in love fast. I was so excited to share them with the world and knew that they an amazing game day or party food that all guests would love. I shared them as a super bowl food and thought they’d run their course after football season. What I didn’t realize was that people would love them so much that they would keep making them as the perfect food for kiddos, picky eaters, mid week dinners, freezer meals, or even salad toppers! I’ve seen so many folks share how much they love the sweet potato chicken popper that I wanted to make a variation that’s even more flavorful and delicious… Bacon Ranch Chicken Poppers. Still paleo, still Whole 30, still AIP, and even more flavor. Heck yeah.

So now, you’ve got veggies, healthy fat, protein, and that amazing ranch flavor all in one little nugget. I mean really… what more can you want? 

Why These Bacon Ranch Chicken Poppers Are Amazing

 

1.They’re a new and improved version of the popular sweet potato chicken popper.  

After releasing the sweet potato chicken popper, I heard lots of folks say that they wanted a more savory chicken popper. What’s the best way to make something savory? Bacon and ranch… duh 😉 These are made with shredded bacon and an AIP ranch seasoning that’s dairy free, and still tastes like the real deal. 

2. They’re made with 2 cups of carrots, making them veggie dense!

The sweet potato chicken poppers were made with, yes, sweet potato. And these still can be, but I wanted to mix it up and use a less starchy veggie for lower starch folks and use carrots! Carrots are full of nutrients, lower in starch, and pair perfectly with the ranch flavor. 

3. They’re full of healthy fat and protein

Not only are they veggie dense, but there’s a good serving of both healthy fat and protein in there. Veggies are incredibly important, of course, but the presence of fat and protein here makes them satiating, and rounds it out as a full meal. 

4. They’re easy to make

No complicated ingredients or instructions here. I throw all of the ingredients into the food processor and just give it a whirl, then mix in the chicken in bowl, roll it out, and you’re good to go! 

Bacon Ranch Chicken Poppers Are Perfect For…

Like I said with the sweet potato chicken poppers, these bacon ranch poppers don’t just have to be game day food!

Here’s just a few of the many ways can use them as…

  • They’re basically healthy chicken nuggets for kiddos & picky eaters
  • They’re great to stash in the freezer for emergency dinners
  • Perfect to bring along for a work lunch
  • Amazing for a creative breakfast
  • Great to serve along side some compliant ranch and sliced veggies for a party or movie night snack

So, let’s make them!

Bacon Ranch Chicken Poppers 

Bacon Ranch Chicken Poppers (Paleo, Whole 30, AIP)

Ingredients

  • 1 lb raw ground chicken (or turkey)
  • 2 cups raw shredded carrots (shredded in a food processor or bought pre-shredded)
  • 3 slices raw sugar free bacon
  • 2 tbsp coconut oil
  • 2 tbsp coconut flour
  • 2 tbsp dried parsley
  • 2 tsp dried chives
  • 1 tsp garlic powder
  • 2 tsp dried dill
  • 2 tsp onion powder
  • 1 tsp sea salt
  • 2 tsp nutritional yeast (optional)

Instructions

  1. Preheat the oven to 375 F
  2. Add the shredded carrots to a food processor along with the bacon and blend on high. You want both the carrots and the bacon to be very finely shredded
  3. Remove the carrots and bacon from the food processor and add to a mixing bowl
  4. Stir in the raw ground chicken (or turkey), seasoning, coconut oil and flour and thoroughly combine
  5. Line 2 baking sheets (or one large baking sheet) with parchment paper
  6. Roll the mixture into small poppers and slightly flatten them (you'll have 25-30 poppers)
  7. Bake for 30-35 minutes, flipping them half way through
  8. OPTIONAL- Place them under the broiler for 5 minutes to crisp before serving
  9. Serve warm with compliant ranch dressing and enjoy!
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I’m so in love with this recipe, and wish I would have had it a few years ago when I was transitioning to a real food diet. It’s almost hard to believe these are totally real food, but they truly are! Not a grain, unhealthy fat, or dried buttermilk seasoning in sight. Enjoy them, friends!

Bacon Ranch Chicken Poppers (Paleo, AIP, Whole 30)

Slow Cooker Carnitas (AIP, Paleo & Whole 30)

I was never really a big Mexican or Tex Mex food fan growing up. I grew up in an Italian family with Jewish roots in New York, so bagels and lox were my tacos, and marinara sauce (or if you’re really legit, gravy) ran through my veins. Little did I know I’d eventually move to San Antonio, and then to Dallas, TX and marry a self proclaimed nacho and taco monster. Needless to say, I warmed up to Mexican food. But by the time I started liking it, it was already too late. I discovered my nightshade issues and it was all out the window from there. Like I said, my husband loves Mexican food, so I had to learn how to make my own versions. That started with a base of an amazing protein made nightshade free… Slow Cooker AIP Carnitas

I’ve probably only had traditional carnitas at a restaurant maybe once in my life. But that was enough to want to recreate them in an allergy friendly version that I can actually have. Don’t get me wrong, I love simple ground beef on nachos or tacos as well, but carnitas just has so much flavor! And when you’re limited in the fact that you can’t add tons of spice or sugar, to a recipe, ya want some flavor. And these have serious flavor perfect for adding to any taco, nacho, or hash recipe!

What’s Different About These Slow Cooker AIP Carnitas?

It’s made from pasture raised pork shoulder.

Even if I could eat nightshade spices, I’d be way too weirded out to eat conventional pork from a restaurant anymore. Pigs raised in CAFO feed lots have awful, awful lives and are fed absolute junk. I don’t eat a ton of pork, but I hate eating it when I don’t know where it comes from. 

Pasture raised pork means that the pigs were fed their natural diet, and had the chance to roam on grass. It’s not always easy to find, but I get pastured pork shoulder from the farmers market when I can, and enjoy every bit of it when I do!

It’s nightshade free and seed spice free… which means it’s not spicy!

For all of you paleo or Whole 30 folks that still eat nightshades, nightshade spices are problematic for lots of folks with autoimmune disease, including myself. I love spicy food too, don’t get me wrong, I just really can’t have it without having a crippling headache and fatigue. I’ve included modifications if needed, but rest assured that this recipe is totally AIP.

Yup, there’s also bone broth.

Because, it’s me. Of course there’s going to be bone broth! Truthfully, you can basically get away without any broth when you’re doing a pork shoulder, because it’s so fatty. But, you could always use a little broth! 

Slow Cooker Carnitas (AIP, Paleo & Whole 30)

Ingredients

  • 3 lb pastured pork shoulder, excess fat trimmed
  • 1/2 cup bone broth
  • 1 medium onion
  • 1 large orange
  • 2 limes
  • 3 garlic cloves
  • 2 bay leaves
  • 1 tbsp dried cilantro
  • 2 tsp dried oregano
  • 1.5 tsp salt
  • Fresh cilantro for garnish
  • (OPTIONAL FOR NON-AIP: 2 tsp black peppers, 1 tsp crushed red pepper)

Instructions

  1. Combine the cilantro, oregano, and salt (plus other seasoning if using ) to create a dry rub
  2. Rub the seasoning into the pork shoulder, coating it evenly
  3. Push the three garlic cloves into the pork shoulder
  4. Place the shoulder into the slower cooker set to low
  5. Pour the juice of the orange, the juice of the two limes, and the bone broth over the pork shoulder
  6. Add in the two bay leaves
  7. Cover the roast and cook on low for 8 hours
  8. Remove from the crockpot and shred with two forks
  9. OPTIONAL: Place under the broiler for 5 minutes to crisp before serving
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I hope you love this recipe as much as my husband and I do! Throw it in a breakfast hash, top off some nachos, or add it to some tacos, and you’re good to go 🙂 

Slow Cooker Carnitas (AIP, Paleo, Whole 30)

Carrot Leek Spring Soup (Paleo, AIP, Whole 30)

Happy almost Mother’s Day! Soup in general always reminds me of my mom… she loves soup. My mom grew up in Budapest, Hungary where she apparently ate a lot of it, and I always felt pressured to like it. I never really wanted soup as a kid or a teen, and she was always eating it, even in the hot Texas summers when I couldn’t think about anything but ice cream. I never thought I’d warm up to the whole soup thing until I started down this AIP, paleo, gut healing journey. Today? I’m hooked. 

Though soup is traditionally more of a winter food, spring is still a great time to enjoy a veggie soup! So in honor of Mother’s Day, and my everyday gut healing spirit, I wanted to share this recipe for Carrot, Leek & Turmeric Spring Soup. It’s light, nourishing, nutrient dense, seasonal, and perfect for a Mother’s Day brunch. 

Why Bone Broth & Veggie Soups Are Great For Gut Healing

If you follow me on Instagram and see my daily meals, you’ll know I’m not exaggerating when I say I eat soup all of the time. This may be too obscure, I recently made a joke referencing the movie Juno where Michael Cera’s character says he doesn’t want to date fellow classmate Katrina Devore because “her house smells like soup”. I always thought that was a stupid line… how does anyones house smell like soup? Well, mine does. I eat so much soup that my house totally smells like soup. 

Some of the reasons that I eat so much soup like this one is because they’re easy, I crave them, and they are amazing for gut healing! You’ll find more soups just like this one in my 30 Day Gut Healing Guide… here’s why…

1.Bone broth is filled with gut healing properties. 

Bone broth is well known for being an amazing gut healing food, and for good reason. It’s full of healthy fats, and proteins to make it a balanced base for a soup, and is rich in gelatin and minerals that promote gut health. Bone broth is slowly prepared over 24-48 hours which helps break down the minerals to make it easier to digest and absorb.  

 

2. It’s a great way to consume broth rather than just drinking it straight.

The best way to consume bone broth is the way that you’ll actually eat it. Tons of people hate drinking it straight from a mug, and that’s totally fine. You don’t have to sip broth from a mug to get the benefits! Enjoying it as a base for a soup is a perfect way to get in a healthy dose of broth. 

 

3. Soups like this are super easy on the digestive system, which is crucial for gut healing!

We all know that veggies and fiber are good for us, right? There’s no way that could be wrong. However, many with severely compromised gut health still have issues digesting raw vegetables and meat cooked at high heat.  It seems counter intuitive that veggies can be bad for your gut, but in many cases, lots of raw vegetables can be tough on the gut.

Does that mean avoid them altogether? Of course not! Fully cooking vegetables and broth like in this soup and then blending them makes them much easier on the gut and helps to avoid further damage. 

 

4. Because they’re easy on your digestion, it’s easier to absorb the nutrients. 

 As mentioned previously, soups like this are more easily digested, which means it’s easier to absorb the nutrients! We all too often look at a carrot and think all carrots are created equal regardless of preparation. When in reality, a cooked carrot is very different than a raw carrot. Cooked veggies and traditionally prepared bone broth have much more bioavailable vitamins and minerals, making this a super nutrient dense meal.

 

I made this particular soup in the Instant Pot, because I’m obsessed. BUT if you don’t have one, just follow the notes for how to modify 🙂 

Carrot Leek Turmeric Spring Soup in the Instant Pot (Paleo, AIP, Whole 30)

*If not using the instant pot, follow the instructions to sauté veggies on the stove in a medium stock pot, then bring the broth to a simmer and cook for 20-30 minutes with the lid on (or until softened)

Ingredients

  • 3 cups of bone broth (beef or chicken)
  • 5 cups carrots, chopped
  • 2 large leeks, chopped
  • 5 spring onions, chopped
  • 1-2 tbsp coconut oil
  • 1 tsp ground turmeric
  • 3/4 tsp ground sage
  • 1/2 tsp salt
  • Edible flowers for garnish (optional)

Instructions

  1. Set the instant pot to sauté and add the coconut oil to melt
  2. Pour in the carrots and sauté in the oil for 5-6 minutes or until lightly softened
  3. Add the leeks and spring onions and lightly sauté for 1-2 minutes
  4. Turn off the sauté function on the instant pot
  5. Pour in the bone broth, herbs and spices and stir to combine
  6. Put the lid of the instant pot and set to manual, 12 minutes (* see notes for stove top modification)
  7. After the time is up, use the valve to quick release the pressure
  8. Remove the lid and allow to cool for 10-15 minutes
  9. Either use an immersion blender, or high speed blender to blend the soup
  10. Serve topped with edible flowers (optional) and additional green onion
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Chicken, Asparagus & Plantain Breakfast Balance Bowl (AIP, Paleo, Whole 30)

One of the most common questions I get is how I eat breakfast without eggs, milk, coffee and grains. What does one eat for breakfast if not oatmeal, cereal, or scrambled eggs? A few years ago, I would’ve had the exact same question! I was an oatmeal and egg white fiend (my husband jokes about how much I bring up oatmeal in my childhood stories) and often had cereal as a meal replacement. Society makes us believe that there are acceptable and non-acceptable breakfast foods, and eggs and grains are about all you can logically have for breakfast. News flash… they’re wrong.

 

Though it’s both tempting and comforting to go for traditional breakfast foods, it’s not necessary. Breakfast can be anything. And in reality, breakfast should be balanced and nutrient dense to set the tone for a balanced day. Grain heavy breakfasts with fat free milks and caffeine hits spike our blood sugar and get us started the wrong foot for the day.

That’s why I’m sharing an easy, healthy, balanced breakfast bowl that’s paleo, AIP, and whole 30 compliant, made with pasture raised chicken, asparagus, greens, plantains, and avocado sauce! Plus, this week is my birthday, and I love birthday breakfast 😉 So for me, I’m having it as a birthday breakfast bowl this year!

So let’s break down what a grain free, egg free, AIP breakfast needs…

Keep in mind that this varies from person to person. I don’t always have starch at breakfast, and sometimes I have lighter or bigger breakfasts depending on my food and what I’m doing that day. But generally, here are some guidelines…

Pastured/Grass-fed Protein 

When it comes to animal protein always, always, always go pasture raised and grass-fed. Organic, cage free and free range are not enough. Animals need to be fed their natural diet and be raised pasture and grass to be healthful. I get pasture raised chicken and grass-fed beef from local farmers markets, co-ops, and I also recommend retailers like US Wellness meats.

Green or Non-starchy Veggies

Green and non-starchy veggies are always a must! They’re packed with vitamins and nutrients that we need for a healthy diet and starting our day with them is always a good idea!

That may mean having a leafy green like kale, arugula, or romaine lettuce, or a veggie like asparagus, cabbage, cauliflower, broccoli etc. Whatever it is, make sure the bulk of your plate is veggie based.

Starchy Veggies or Fruit (potentially)

This may or may not be applicable to most people depending on whether or not they’re battling gut issues or blood sugar regulation, but generally speaking a little bit of starch is a good way to bulk up breakfast and add healthy carbs.

In this particular breakfast bowl, the starch of choice are plantains. However, you can also use sweet potatoes, winter squash, carrots, beets, or other starchy veggies of choice, as well as some fruit.

Healthy Fat

Healthy fat is an important part of every meal! Healthy fats help feed our brain cells, and satiate us longer than simple sugars. Plus, it makes everything taste better 😉 

I recommend adding some sort of healthy fat to every meal as a way to balance blood sugar, and keep you fuller longer. In this bowl, the fat is from the avocado sauce. You can also use grass-fed butter or ghee, olive oil, avocado oil, nuts (if tolerated), and coconut products like coconut yogurt, butter, or oil.

How To Serve & Store This Breakfast Bowl 

I know it’s not always feasible to have a sit down breakfast made from scratch. Most days, I’m meeting with clients early, running off to an office, or already deep in writing by 8 am. That’s where freezing comes in!

Here’s how you assemble & store this bowl…

Freeze the following:

  • Cooked chicken
  • Cooked plantains
  • Cooked asparagus

Then defrost in the fridge overnight and serve the following fresh ingredients:

  • Arugula
  • Avoado sauce (or fresh avocado)

That way, this doesn’t have to be a fresh made breakfast bowl every single day. Of course, it’s always best fresh, but having the option to throw it in the freezer, defrost over night, and top with the fresh ingredients is a great way to have a nourishing breakfast fast!

Chicken, Asparagus & Plantain Breakfast Balance Bowl (AIP, Paleo, Whole 30)

Serving Size: 2

Ingredients

  • 1 pastured chicken breast (or thigh)
  • 1 medium green plantain, sliced
  • 1 bunch of asparagus
  • 2 cups fresh arugula
  • 3-4 tbsp coconut oil or avocado oil
  • 1-2 tsp salt
  • 2 serving avocado cilantro lime sauce

Instructions

  1. Preheat your oven to 375 F
  2. Add the chicken breast to a sheet of parchment paper with 1 tbsp of coconut oil and salt
  3. Bake in the oven for 30-35 minutes or until internal temperature reaches 165 F
  4. While the chicken is cooking, add the asparagus to an other baking sheet lined with parchment paper and seasoned with salt and coconut oil
  5. Cook for 20-25 minutes or until crispy
  6. During the last 10 minutes or so, heat a pan with coconut oil and add the green plantain slices
  7. Cook until the slices become softer and browned
  8. Remove from the heat and smash them down with the bottom of a glass cup, flattening them
  9. Add back to the oil, adding more if needed and finish crisping
  10. After all of the components are cooked, serve over a bed of fresh arugula and top with avocado cilantro lime sauce
  11. Serve immediately or use freezing instructions listed above
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I hope you guys love this bowl as much as I do! It’s the perfect birthday treat to myself, and a great way to start the day <3 

Chicken & Plantain Breakfast Bowl (Whole 30, AIP, Paleo)