Pasta with Vegan Cream Sauce and Soy Chorizo

Ingredients:

Soy Chorizo
Cashews (for the sauce)
Water or vegetable broth
Spinach
Mushrooms
Pasta (this recipe used a brown rice/quinoa pasta)
Onion
Garlic
Salt
Pepper
Olive Oil

Procedure:

1. Soak cashews in water for at least 2 hours. Put soaked cashews in a blender and add water or broth, garlic, salt, pepper. Blend until smooth. You can add small amounts of water or broth to reach desired consistency. Set aside.

2. Fill a large pot with water and bring it to a boil. Add the pasta. Stir pasta occasionally to make sure it doesn't stick

3. While pasta is cooking, add olive oil to a pan. Once oil is hot, add chopped onions to the pan. Cook until translucent.

4. Add chopped mushrooms, cook until soft. Then add soy chorizo to the pan. Cook all the ingredients together for about 5 minutes, then add the spinach. Reduce heat and cook until the spinach is soft.

5. Grab a bowl and add cooked pasta, sauce, and veggie/chorizo medley. Enjoy!

-Let's eAt

Zucchini Spaghetti

Ingredients:

2-3 zucchini squash
Ground turkey
Marinara sauce (or whatever pasta sauce you prefer)
1 onion (diced)
1 bell pepper (diced)
Parmesan cheese
1 garlic clove (chopped)
Salt
Pepper
Garlic powder
Olive oil

1.  Turn your zucchini into noodles by using a spiralizer. I used the Veggetti for this recipe.
2. In a med pan, sautee your "pasta" in olive oil for about 5 minutes, then set aside.
3. In the same pan, add more olive oil (if needed), and add diced onion and bell pepper. Cook until the onion is transparent, then add your garlic.
4. Add the ground turkey and cook until brown.
5. In a large pot, add your "pasta", ground turkey and pasta sauce. Toss together and serve topped with grated parmesan cheese.

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Scrambled Egg Bites

Ingredients:

Eggs (6-12)
Veggies of your choice (this recipe uses Broccoli, Scallions, Green Peppers)
Turkey Sausage (optional)
Cheddar Cheese
Olive Oil
Salt
Pepper
Garlic Powder
Muffin Pan

1.Coat the muffin pan with olive oil to prevent sticking
2. In a separate bowl, mix your eggs, veggies and cheese in a bowl
3. Season with salt, pepper, and garlic powder
4. Pour the mix in the muffin pans. Try to leave a some space in the pan so the bites can rise.
5. Bake at 350. You'll know it's ready when you can insert a fork/knife/toothpick and it comes out clean

Easy right!?!?!

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Food By Instinct-Baby Edition

When making my son's baby food, I try to include a great balance of both fruits and vegetables (whether he's aware or not). This combo was another successful hit! I call it Cantaloupe Sprouts. If you haven't already guessed, it's cantaloupe melon and brussel sprouts! This combo provides countless vitamins and nutrients like Vitamin C, folate, calcium and Vitamin K. With this recipe, make sure your baby is at least 8-9 months. Brussel Sprouts are also known to cause gas...so get ready! 

Ingredients:

6-10 Brussel Sprouts (add or subtract more as needed)

1/2 cantaloupe (add more or less more sweetness)

Steam Brussel Sprouts until tender.

While sprouts are steaming, cut the melon into chunks

Add Brussel Sprouts and melon into blender and puree to desired consistency.

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Food By Instinct-Baby Edition

In March, I gave birth to a beautiful, healthy baby boy. I'm still nursing him, however, when I introduced him to solid food I was very hesitant in what to offer him. Researching different things like what companies offer the best types of food and how much good food cost to buy in bulk...things were looking expensive! I decided what better way to feed my baby than to make the food myself!

 

I got in the kitchen and went to work!  Left and right I made purees (with a Baby Bullet I received from my baby shower) of different combinations of fruits, vegetables and grains. I was so excited to make food for my baby that I couldn't wait for him to taste everything! Many were a success (some weren't as great) but to know my son was eating the best quality food I could offer puts my mind at ease.

 

I decided to include baby food that I make to encourage those moms out there to make your own baby food. It can be time consuming and sometimes labor intensive, but it's so worth it! I mentioned before I use a Baby Bullet to mix his food, but you can get a blender or food processor. Any machine that will get the food down to a smooth consistency. Depending on how old your baby is will determine what kind of foods they get introduced to first. We fed him individual fruits or veggies until he was around 6 months. After that, we began combining them together.

 

This recipe below is called "Daddy's Mix". My husband has hopped on the baby food making train. This is his "go-to" combo when he makes our son's food in bulk.       

 

 

Ingredients:

 

White potatoes

Pears

Apples

 

1. Peel 1 potato, then steam until soft

2. Peel 1 apple and 1 pear, then steam them until soft

3. Add all the ingredients to your mixer and puree until smooth

4. Store in the refrigerator (3 days) or in the freezer (30 days)

 

-Let's eAt

 

 

 

 

 

 

A couple questions...

I get questions all the time about the food featured in this blog....and just food in general. The most common questions I get are:

1. How do you have time to cook every day?

2. How do you find different ideas all the time?

3. Can I find everything you cook at the grocery store or are some of these specialty items?

4. How long does it usually take you to cook a meal?

These questions became so common, that it encouraged me to just write a blog addressing these concerns.

1. How do I find time to cook everyday? Honestly, I don't know! I was exposed to the world of cooking at a young age. All of the women in my family cook (everything from old southern country cooking to healthier alternative cooking), so the kitchen always manages to draw me in day after day. I know some of you don't enjoy it as much and try to find ways to make it part of your busy schedule. My best advice to you is to find recipes that you think you would enjoy and try them out! Get family members involved so it's a fun project instead of a dreaded chore. Best case scenario it's a success and you're excited to try a new recipe. Worst case scenario....well....it doesn't work. Regardless, you have to put forth the effort into making it fit your schedule.

2. I find different ideas by inspiration. I may come across a recipe online that I want to try, but I don't have all the ingredients, so I start substituting. Next thing you know, I have a brand new recipe! I also have a recipe app on my phone (allrecipes) that has an option called "dinner spinner" which gives you random dishes and drinks to try. There are times I may create my own twist to a family recipe, or I may try a dish from a restaurant and create my own version of it in the kitchen. That's the basis of my blog, my inspiration comes from instinct.

3. 99.9% of the things I cook are from REGULAR grocery stores and farmers markets! I have a friend that swears up and down I'm going to super specialty markets and secret grocery store clubs. Now don't get me wrong, I will go into spice markets and global markets just to try different things, but if I post something you can't find in a local store I'll definitely let you know :)

4. All of the meals I cook take no more than an hour to an hour and a half. They are meals purposely made to be quick and tasty. There are some meals that take a little longer, but just know it's worth it in the end.

Keep the questions coming! I enjoy discussing food and anything that comes with it. Are there any recipes you want me to try? Restaurants you want me to check out? Let me know!

-Let's eAt

Quick Quesadilla

Ingredients:

Ground turkey
Salsa
1 avocado
Plain greek yogurt
Whole grain tortillas (corn or flour tortillas can work too)
Shredded cheese
Spinach
1 green pepper
1 onion
Olive oil
Salt (not a lot!)
Pepper
Garlic powder

Grab a pan (big enough to hold a tortilla) and add enough olive oil to cover the bottom of the pan. While the olive oil warms up, dice your green pepper and onion; add to the pan once oil is hot. Cook veggies for about 5 minutes, then add your meat. Cook, season and add spinach. Reduce heat and mix spinach in with meat, then set aside.

In the same pan, add more olive oil and replace back on medium heat. Place one tortilla inside the pan. Add one layer of cheese, a layer of meat/spinach, another layer of cheese, and finally another tortilla. Once the bottom is slightly browned, you are faced with 2 options. You can carefully flip the whole quesadilla so it can brown on the other side or you can fold it in half. After you've made a decision, plate your quesadilla (you can cut it at this point), then top with plain greek yogurt, salsa, and avocado slices.

This recipe is fun and quick. Chicken breast, steak, or shrimp are other great alternatives to this recipe. You can also add corn, black beans, and lime juice for an extra kick. Plain greek yogurt is a great (and healthier) alternative to sour cream. You don't want to add too much salt in this dish because you already have salt in your cheese and in your salsa. This is an easy dish so have fun with it!

-Let's eAt

Spaghetti Squash Bowl

Ingredients:

1 spaghetti squash (1 half per person)

Ground turkey

1-2 Broccoli crowns

1 green pepper

1 onion

salsa

shredded cheddar (optional)

feta cheese

olive oil

Spaghetti squash is not as intimidating as some may think. I've found that one of the quickest ways to prepare the squash is to cut it in half, scoop the middle out, and place one half in a microwaveable bowl of water (the water should be halfway up the bowl. If you can fit both halves in the bowl, go for it!) Place the bowl in the microwave and cook for 15 minutes. After they have cooked, carefully remove the squash from the microwave. Set aside and let them cool.

While you're squash is cooking, place a pan on the stove on medium heat and put enough olive oil in it to cover the bottom of the pan. Dice your onion and bell pepper and throw them in the pan. After about 5 minutes, add your ground turkey. Cook the ground turkey until brown, season to taste, then set aside.

In a medium pot, put about an inch of water in it then place on medium heat. Rinse your broccoli and cut into bite size pieces, add them to the pot and cover. Steam the broccoli until it becomes a bright green color, then season to taste. You don't want to steam the broccoli until it becomes a darker green and mushy because you'll lose most of the vitamins and nutrients broccoli has to offer.

Take one half of your cooled squash and add a couple spoonfuls of your ground turkey. Add your broccoli on top, then cheddar, then salsa, and finally top with feta cheese. 

*Note: I used ground turkey, but you can use chicken breast, ground beef, shrimp, fish, beans, tofu, etc. I used some leftover salsa I wanted to get rid of, but you can substitute that with a fresh homemade salsa or just diced tomatoes. 

-Let's eAt!

Edamame

http://www.care2.com/greenliving/4-foods-that-can-never-go-green.html

So far, I've used edamame in 2 recipes I've posted. I didn't stop to think that someone may not even know what this little bean looking thing is. When I was first exposed to it, I had no clue what it was, but I was curious enough to try it (which is my rule to anything edible). At first bite, it reminds me of a lima bean, but not as starchy. I don't even know if that description helps but the health benefits behind this thing makes eating it a lot more flavorful :)

Edamame (or soybeans) have been very popular in many asian cultures, but now you can find them practically anywhere. This little guy is a good source of protein and fiber, which will help you feel fuller, longer. Full of Vitamins B, C, K, and E, Edamame is also rich in minerals like calcium and iron. These soybeans are surprisingly full of other great benefits:

Heart Health: Edamame contain something called isoflavones (behaves similar to estrogen), which are noted for reducing the risk of heart disease and lowering the "bad" cholesterol. Research shows that edamame is also recognized for helping with hypertension.

Skeletal Heath: The same isoflavones mentioned above also help in maintaining bone density, and again, rich in calcium for optimum bone health and growth. Edamame is also known for protecting the body against osteoporosis.

Antioxidant: Cleanses the body and protects it from toxins, while strengthening the immune system.

Anti-inflammatory: Edamame has properties that are ideal for those with inflammatory issues like arthritis and asthma.

No matter how or when you buy edamame, they should always have a green color. They come frozen or fresh, in the pod or out the pod. Keep in mind the pod is not edible (further proven by my husband), but they can keep your beans fresher, longer. For women who suffer from menopause, studies show edamame can reduce the frequency of hot flashes. Edamame is not only a healthy snack, but it has several benefits that are worth considering.

-Let's eAt!


Credits:
http://www.newhealthguide.org/Edamame-Benefits.html
http://www.webmd.com/food-recipes/edamame-secret
http://healthyeating.sfgate.com/health-benefits-edamame-1665.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=79
 

Spinach Quiche

Ingredients:

Fresh spinach

1-2 packs of frozen puff pastry

1 Onion

1 Bell Pepper

Mushrooms

6 eggs

Feta cheese

Bleu cheese

Shredded cheddar cheese

2-3 Roma tomatoes

Salt and pepper to taste (you probably won't need much, there's already a lot of flavor in this dish)

First, preheat your oven to 400 degrees. Place your pastry puff in a baking pan (I used a cast iron pan for this recipe). Heat in the oven for 10 minutes. Take out, and put aside. Turn oven down to 350 degrees.

While your oven is preheating, slice your onions and bell peppers and sauté them for about 10 minutes, then add your mushrooms. Cook veggies for another 10 minutes, then season to taste. Put this aside. 

In a medium bowl, mix your eggs, bleu cheese, feta cheese, a cup of cheddar cheese and spinach together. Season with salt and pepper. 

Take your baking pan with the pasty puff on the bottom, and add the mushroom/onion/bell pepper mix on top of the pastry puff. Slice your tomatoes and layer them on top of the veggie mixture. Then, pour your egg mixture on top the veggie and tomato layers. Top it off with shredded cheddar cheese. 

Bake for 40 minutes or until the quiche is done in the middle. Check your quiche every 5-10 minutes if not done after 40 minutes. 

*That's it! Easy, and straight to the point. Check the frozen bread aisle for the frozen pastry puff  dough. It may seem a bit different for this recipe, but it's worth it!

-Let's eAt! 

Kale salad

Ingredients:

Kale greens

Carrots

Edamame

Bean sprouts

Bleu cheese crumbles

Salt (optional)

Salad dressing (optional)

This salad is super simple and super easy to make

1. Wash and clean the kale greens thoroughly, then pull the leaves from the stems. Put all the leaves in a bowl and set aside. 

2. Steam the edamame in a medium pot until they are tender (I used frozen edamame for this recipe). Season to taste and set aside when finished. Thinly slice your carrots and put aside. Rinse your bean sprouts and set those aside as well.

3. Now you're finished! Begin layering your salad: Kale, edamame, carrots, bean sprouts, topped with bleu cheese crumbles. In this recipe I didn't use a salad dressing, but have fun with a light dressing or vinaigrette of your choice if you so desire!

-Let's eAt

Vegetarian Chili

Ingredients:

1 can of kidney beans

1 can of pinto beans

1 can of black beans

1 onion

1 green pepper

1 red pepper 

1 poblano pepper

4 garlic cloves

3 cans of diced tomatoes

chilli powder

ground black pepper

1 small bag of frozen corn

garlic powder

garlic salt

shredded cheddar cheese

fresh parsley

matchstick carrots

plain greek yogurt

olive oil

In a large pot, pour enough olive oil to cover the bottom of the pan. Once the olive oil is hot, mince your onion, and season to taste with garlic salt, chili powder, garlic powder, and ground black pepper. Once the onions are tender, mince your poblano, green/red pepper, and garlic. Add them to the pot. Once veggies are cooked (but still have come crunch), add your 3 cans of diced tomatoes, then stir. Next, add your beans (kidney, pinto, black), stir. Bring the chili to a boil. While the chili is coming to a boil, heat your frozen corn (in a separate pan or in microwave). Once they are cooked, add the corn to the chili. Once the chili begins to boil, add your matchstick carrots (these are really thinly sliced carrot sticks. You can definitely purchase regular carrots and cut them up yourself...but why work harder?!). Season your chili to taste and reduce to a simmer, stirring occasionally. When serving, top with shredded cheddar cheese, a drop of plain greek yogurt, and fresh parsley.

-Lets eAt!

Mushrooms

http://www.mushrooms.ca

When I was younger (just like many others), mushrooms were gross. I couldn't stand the thought of them, let alone the fact that they looked like mutant umbrellas. In high school, biology classes taught me that mushrooms are a type of fungus, all the confirmation I needed to avoid these growing diseases. I can honestly say experimenting with different foods has helped educate me and provided the necessary motivation to maintain healthier decisions. Once you realize certain foods are full of health and not harm, it's easier to want to consume more of it….especially if you have ways of making it taste great.

There are many types of mushrooms to experiment with, yet all of them have amazing nutrients to offer. Here are a couple to consider:

Skeletal System: Mushrooms are rich in Vitamin D which enhances calcium absorption and in turn improves bone strength. 

Cancer: Research has shown there is a compound in mushrooms that has proven to reduce the risk of many different cancers, especially prostate and breast.

Diabetes/Heart Health: Mushrooms are cholesterol free and have a low glycaemic index. In other words, mushrooms are a super food to anyone, especially those affected by diabetes. When consuming mushrooms, they will not affect blood sugar levels. Being packed full of antioxidants, mushrooms will help lower the prevalence of heart disease which is more prone in diabetics. 

Weight loss/Management: Mushrooms are full of fiber and contain protein, yet negligible amount of fat and carbohydrates. The unique types of proteins found in mushrooms are known to have anti-viral, anti-bacterial and anti-cancer properties. Vitamins and minerals in this super food include potassium, B-Vitamins, Copper, Phosphorus, Vitamin D, Selenium and Folate. All of which have countless benefits to a healthy lifestyle.  

I've only mentioned a handful of benefits, but as usual, I encourage you to research this super food more. From immune system boosts to promoting healthy skin and hair, mushrooms are definitely worth a second chance in your diet. Oh and did I mention mushrooms are gluten free?

-Let's eAt!

Credits:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97

http://www.mushrooms.ca/nutrition/health.aspx

http://www.powerofmushrooms.com.au/health-nutrition/health-nutrition/

Turkey Bacon Wrapped Chicken Breast with Creamy Spinach Sauce

Ingredients:

Turkey Bacon

Boneless, Skinless Chicken Breast

Cream Cheese

Spinach

1 cup of plain greek yogurt

Worcestershire sauce

Fresh String Beans

Red Potatoes

Cayenne Pepper

Mrs. Dash (tomato basil)

Garlic Powder

Mrs. Dash (lemon pepper)

Seasoned Salt

1. Pre heat oven to 350 degrees F. Wrap turkey bacon around chicken breast. Season with Mrs. Dash (tomato basil), garlic powder and black pepper and place wrapped breast in a shallow baking pan. Bake for about 30 minutes.

2. While chicken is baking, cook red potatoes until tender. Add string beans and cook until string beans are bright green. Season and set aside.

3. To make the sauce, in a medium pan add about 1/2 a cup of cream cheese, 1 cup of greek yogurt, 1/4 of a cup of worcestershire sauce, and a generous amount of spinach. Season and mix sauce components together.

4. That's it…no really…you're done.

-Let's eAt!

Thai Chicken with Roasted Brussel Sprouts

Ingredients:

Brussel Sprouts

Chicken Thighs (with this recipe I used boneless/skinless but I've done it with bone-in/with skin before and it turned out just as great) 

Peanut Butter

Salsa

Brown Sugar

Cumin

Curry Paste

Curry Powder

Cayenne Pepper

Plain Greek Yogurt

Chinese 5 Spice (optional)

Garlic Powder

Sea Salt

1 garlic clove

Olive Oil

1. Pre heat your oven to 400 degrees F

2. While the oven is heating, grab a medium sized bowl to make your sauce in. Mix about 1 cup of peanut butter, 1 cup of salsa, 1 tablespoon of brown sugar, 1 teaspoon of cumin, 1 teaspoon of curry powder, 1 teaspoon of curry paste, 1/2 teaspoon of cayenne pepper, 1 cup of plain greek yogurt, a pinch of chinese 5 spice, 1 chopped garlic clove, and 2 teaspoons of curry powder.

3. Mix ingredients until uniform and set aside

4. Take a sauté pan and add olive oil. Heat oil and add your thawed chicken thighs to the pan. Cook thighs thoroughly, seasoning with garlic powder and a pinch of sea salt.

5. While the chicken is cooking, take your brussel sprouts and cut the bottoms off. Remove outer layers and wash them. Place them in a shallow baking pan. Season with olive oil, sea salt and black pepper. Make sure the olive oil, salt, and black pepper are evenly distributed on the sprouts. Place the pan in the oven and bake for 30-40 minutes, shaking the pan every 10 min for even roasting.

6. Once chicken thighs are done, slowly add your sauce. Reduce heat and let it simmer with the thighs for about 15 minutes.

7. Once the brussel sprouts are done, remove from oven and plate with chicken. That's it!

*Note: Every time I cook this meal, I make it with chicken thighs. However, this is a versatile dish that can easily become vegetarian (mushrooms or tofu) or something for the seafood lovers (scallops or shrimp). I served this meal with brown rice but you can use whole wheat pasta as well. 

-Let's eAt 

Asparagus

I've been getting a lot of positive feedback from starting this blog so I truly appreciate the love and support. My goal is to inspire people to want to eat better. This is not a diet blog, it's a lifestyle blog. When I see people sharing my posts and when I receive pictures of food prepared because of me and when I get phone calls requesting certain ingredients… all of it is motivation. Thank you guys so much for the love….keep it coming!

The most common request has been regarding my health benefit posts. A lot of people have been asking me about several different vegetables. I promise I have them all written down and I will please the masses! Today, we will focus on the the benefits of Asparagus.

http://www.squidoo.com/asparagus-season

Asparagus was never really my favorite vegetable as a child. We didn't eat it often, but when we did, my mom had her ways of making us clean our plates. Most of them were creative tricks only a mother could play on her innocent kids, but it got the job done. Now that I am having a constant love affair with food, Asparagus has worked its way off my hit list. I wasn't surprised by the benefits this veggie has to offer. Here are the most common ones:

1. Cancer Fighting: Asparagus is full of compounds that break down carcinogens and free radicals to help prevent the development of cancers such as breast, bone, colon, and other cancers.

2. Aging: According to research, asparagus contains high concentrations of antioxidants that protect the body against skin damaging free radicals, slowing the aging process and preventing brain function from declining

3. Natural Diuretic: This veggie helps release fluids that may be stored, which rids the body of excess salts. This is especially good for water retention in women during PMS, those with high blood pressure and those with heart-related issues.

(speaking of the heart…)

4. Heart and blood health: Asparagus contains a lot of soluble fiber, which has been proven to reduce the risk of heart disease. This soluble fiber and other nutrients also helps lower the risk of diabetes by enhancing the ability of insulin to transport glucose into the cells.

5. Digestion: Asparagus contains nutrients that play an essential role in digestive health…which can be a little messy if you aren't prepared because this veggie is a natural laxative. It also helps curb appetites.

Vision health, aphrodisiac, prevention of birth defects, and pain relief are amongst the many other things asparagus has to offer. I know some of you are wondering why it makes your urine smell a little…um pungent. There is a compound that when broken down, releases a sulfur containing chemical when you urinate. Don't panic, it's harmless. The funny thing is, not everyone is able to detect this scent. So if asparagus is for dinner, don't get caught sniffing around in the bathroom!


-Let's eAt!



Credit:
http://voxxi.com/2013/08/08/health-benefits-of-asparagus-weight-loss/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12
http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know

Lemon Spiced Shrimp with Spaghetti Squash

Ingredients:

Shrimp (deveined and shelled)

Worcestershire sauce

Spaghetti Squash

Small white onion

2 garlic cloves

Mrs. Dash (lemon pepper)

Black pepper

Seasoned salt

Honey

Parsley

Olive oil (This time I used a Mediterranean blend by Pompeian. It has Extra Virgin Olive oil, Canola oil, and Grapeseed oil. However, extra virgin olive oil is a perfect substitute)

1. Thaw the shrimp and rinse them. Place in a ziploc bag and set aside (shopping bag works too, just make sure it doesn't have any holes in it!)

2. In a bowl, mix the ingredients of the marinade together 

     1/4 cup of fresh lemon juice (about 2 whole lemons)

     1/4 cup of Worcestershire sauce

     1 tablespoon of chopped garlic

     1/2 small white onion

     1 tablespoon of chili powder

     1/2 tablespoon of black pepper

Pour marinade into the bag with shrimp, remove as much air as possible, close the bag and refrigerate for 30 minutes. *This marinade is perfect for grilling the shrimp as well, which is a great alternative for this dish is if you have a grill*

3. While waiting on the shrimp, take your spaghetti squash and cut it in half. Use a spoon to scoop out the seeds.

4. Take a large microwavable bowl and fill it about half way with water. Place one half of the squash face down into the water and place the bowl in the microwave for 15 minutes. Once finished, remove squash from water (carefully) and set aside to cool. Do the same for the other half.

5. Once both halves have cooled, use a spoon to scoop the squash (which will come out as spaghetti strands) into a bowl. Remove excess water and season with seasoned salt, Mrs. Dash lemon pepper, and black pepper. Set aside

6. In a medium pan, heat olive oil (enough to cover the bottom) and add shrimp. Cook shrimp until pink, which should take about 5-6 minutes. Be careful not to overcook the shrimp. 

7. Once done, mix the shrimp with the spaghetti squash. Top with worcestershire sauce and honey.

-Let's eAt

Chicken and Asparagus

Ingredients:

chicken thighs (with bone and skin this time)

fresh asparagus

black pepper

Mrs. Dash (onion and herb seasoning)

black pepper

garlic powder

seasoned salt

olive oil

1 onion

1 green pepper

2 garlic cloves

1. In a pan, heat and add olive oil (enough to coat the bottom)

2. Dice green pepper and onion. Add to the pan. Cook veggie medley for about 5 minutes. 

3. Add the thighs to the pan, skin down, and cook for about 15-20 minutes. Season. Once skin has a nice brown  color, turn the thighs over, season, and cook until done. Add a pinch of seasoned salt over each thigh.

4. In another pan, add heat and olive oil

5. Dice garlic and add to the olive oil. Cook garlic for a minute.

6. Cut the ends of the asparagus, rinse and dry with a cloth or paper towel. Add them to the garlic and sauté them for about 10 minutes or until they turn bright green. Season.

7. Remove asparagus from heat and serve with your chicken thighs.

This meal is very quick and very simple. Whether you enjoy this for lunch or dinner, this easy recipe won't take long to whip up. Disclaimer: I don't know how familiar some of you are with asparagus, but after consumption…um how to I put this….your urine will smell funny. No need for alarm, stinky pee is normal. 

-Let's eAt!

Broccoli

http://bonnieplants.com/growing/growing-broccoli/

One of my favorite vegetables of all time is definitely broccoli. I don't know what it is about this weird looking baby tree, but I can't get enough of it. Whether it's raw, steamed, or anything in between, my mom never had to be creative to get me to eat it. As I got older, I really appreciated the heath benefits broccoli had to offer.

It should not be a surprise that broccoli has several benefits, but it may be surprising that broccoli is in the cabbage family. Health benefits include:

1. Cancer: Broccoli has several cancer fighting properties that are effective in preventing the development of several cancers including prostate, cervical and breast cancers while also improving the health of your liver.

2. Detox/Diet: Broccoli has 3 phytonutrients that have a strong influence on detoxifying the body. It also has loads of fiber to help with digestion, prevents constipation, and helps to draw out unhealthy levels of cholesterol.

3. Skeletal Health: High in calcium and vitamin K, essential in bone health and osteoporosis prevention.

4. Antioxidant: With high concentrations of vitamin C, this veggie can help with improving the absorption of iron and fight off the common cold.

5. Heart Health/Blood Health: Broccoli may be able to prevent or even reverse blood vessel lining damage that can be caused by inflammation due to blood sugar issues. In turn, because of the high levels of soluble fiber broccoli can help maintain low blood sugar.

6. Reduce Inflammation/Allergies: Broccoli contains omega 3 fatty acids, which have anti-inflammatory benefits. These benefits help fight allergies and inflammation. 



Broccoli has a lot of protein in it with low calories. From eye health to skin health, broccoli has a lot more to offer than some realize. There are loads more benefits that broccoli offers, so I encourage you to do more research on this little gem if you want to learn more. If you were never a fan of this guy, give him another chance. He's not all that bad!

-Let's eAt

Credits:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

http://www.naturalnews.com/039187_broccoli_health_benefits_risk_factors.html

http://www.forbes.com/sites/juliewilcox/2012/07/01/health-benefits-of-broccoli/

Sweet Whiskey Cream Chicken

Ingredients:

Boneless, skinless chicken thighs

1 can of evaporated milk

1/4 cup of Honey Whiskey

Olive oil (extra virgin)

3 tablespoons of Yellow Mustard

3 tablespoons of Honey Mustard

3 garlic cloves

1-2 large broccoli crowns

Garlic powder 

Mrs. Dash (table blend)

Sea salt

Lemon pepper

1. In a med pan, cook the thighs in olive oil until done. Season with Mrs. Dash, garlic powder and a pinch of sea salt. Remove the thighs from the pan and set aside. Keep what was left over in the pan from the thighs cooking. You will be adding it to the whiskey sauce.

2. In a separate pan, add olive oil and heat. Dice the garlic cloves and add to the heated olive oil. Cook for about 3 minutes, then add the honey whiskey. Cook at a light boil for 5 minutes, stirring constantly.

3. Stir in the 2 mustards into a uniform mixture. Then slowly stir in the evaporated milk. Pour in the remaining chicken thigh goodness that was left in the pan. Stir sauce until there is an even consistency. Season with a pinch of sea salt.

4. In another sm/med pot, add about a cup of water. Bring to a light boil. Cut the broccoli into bite size pieces and add to the water. Steam for about 5 minutes, or just when the broccoli turns into a bright green. I like my broccoli to have a nice crunch. You don't want to cook it too long because you'll lose most of the nutritional elements. Season with lemon pepper.  

5. Plate the chicken and broccoli, pour the cream sauce over the chicken and serve.

-Let's eAt!