savory chicken recipe you need to own

Easy chicken recipe

1 whole chicken (broiler/fryer) cut into 8 pieces

1/2 cup plus 2 tablespoons olive oil

10 sprigs fresh thyme

40 peeled cloves garlic

1 tspn dried rosemary

1 of basil

Preheat oven to 350 degrees F.

Season chicken with salt, pepper, parsley. Toss with a 2 tablespoons olive oil and brown on both sides in a wide fry pan or skillet over high heat to brown. Remove from heat, add oil, thyme, rosemary. basil and garlic cloves. Cover and bake for 1 hour or until done - do not under or overcook, all ovens vary.

Remove chicken from the oven, let rest for 5 minutes and serve with a green veggie.

kow style chicken pot-au-feu

Using fresh ingredients is key here - I used a combination of fresh and dried herbs.

2 large chicken breasts shredded

1 bunch fresh parsley

1 tblspn ground turmeric

1 tblspoon rosemary

6 cups organic low-sodium chicken broth

1 cinnamon stick

zucchini - 3

10 mushrooms

one handful of snap peas

1 handful of shredded cabbage

1 teaspoon black peppercorns

1/2 teaspoon coriander seeds

Pink himalayan sea salt (to taste)

3 small leeks, outer leaves peeled, halved lengthwise

2 handfuls of baby carrots

6 diced celery stalks

1 whole chicken

2 tablespoons extra-virgin olive oil & or coconut oil (I mixed the two)

1 pound winter greens (such as Swiss chard or kale), torn

Freshly ground pepper

3 cups chicken broth

Boil the chicken pieces in one cup chicken broth. Shred with a fork.

Add all ingredients EXCEPT shredded cabbage, mushrooms, and zucchini to crock-pot and cook on high for 3 hours. Toss in the mushrooms, zucchini and cabbage and cook for 1 more hour.

Original recipe found here - this recipe has been modified for nutrition and preferences.

the most nutritious chicken salad recipe ever

Chicken salad is one of my all time southern favorites. Unfortunately, it is so full of calories that I can only have a little before my stomach is hurting and I’m bloated. Nevertheless, I always order it if it’s on the menu because it’s so delicious. So, I came up with this…

This is my lower calorie version — it just so happens that it’s actually good for you too! The perks of making a big batch of chicken salad is that it stays delicious in the fridge for a few days. This recipe feeds five (or feeds you five times). I LOVE celery and always put extra, but feel free to modify to your liking.

All of my ingredients are sustainable, organic, and as fresh as possible. This is key is retaining the full flavor.

What you will need:

Organic Greek Yogurt (approx 7-10 oz depending on how creamy you like it)

Celery (approx 5 stalks)

Red Grapes (approx 20 – I used white grapes this round because I couldn’t find red)

Turmeric (super nutritious and masks the yogurt tartness) 2 tspsn

Lemon Juice a few heavy squeezes

Lime Juice a few heavy squeezes

Almonds (I used Marcona) approximately 20

Onion Powder to taste

Salt & Pepper to taste

2 Boneless Skinless Chicken Breasts

Avocado Oil (optional)

Organic Chicken Broth (low sodium) enough to boil chicken

Boil the chicken in chicken broth for approximately 20 minutes. While boiling – dice your celery, grapes and almonds. When the chicken is completely done (don’t overcook, but PLEASE don’t undercook), spray with avocado oil (optional) and use a fork to shred the chicken into very small pieces.

Mix the first nine ingredients together in a large bowl. The amount of any of the seasoning depends on your taste. If you still taste the tartness of the yogurt, add more onion powder and/or turmeric.

If the chicken has cooled enough, combine the ingredients in one large bowl. Taste, and adjust ingredients as necessary. For best results, refrigerate for one hour before serving.

Voila!

a complete breakfast

I love mornings that I get to start slow and snack on healthy treats. My ideal morning booster “break-the-fast” is an egg scramble with tons of green veggies. But most mornings I don’t have the time to chop veggies and stir up eggs. Replacing the fat and protein in an egg with a fast breakfast can be a little tricky. Most people would tell you to have a yogurt or some type of cheese. I don’t believe starting your day with dairy is the best route – or atleast – it has not been for me.

My go to? Avocados. Avocados are THE perfect food. I would still eat them if they were $10 a pop.

Avocado stuff (according to me and my many research on this incredible fruit over the years;

• The Avocado is Incredibly Nutritious
• Contain More Potassium Than Bananas!!
• Loaded With Heart-Healthy Monounsaturated Fatty Acids
• Loaded With Fiber
• Eating Avocados Can Lower Cholesterol and Triglyceride Levels
• People Who Eat Avocados Tend to be Healthier

Need I say more? More on Avocados HERE (if you must).

hehe!

Ok, so lets talk berries. Antioxidants and brain power. Just go ahead and eat blueberries everyday because (according to Scientific American and others) they can enhance your memory.  I’ve always believed in the power of food, but this just blows my mind.

Life has been a little crazier and seems to only be speeding up this year. I keep my system clean by drinking Tiny Teas (not a promotion, I just LOVE the stuff). Eating healthy is my life — but even I get a little bogged down and bloated because of travel and lack of routine. This tea seriously helps me stay on top of my game, keeps my skin clear and tummy flat. My favorites are the Anti-C and the Gluten-free Tiny TeaTox.

So now that you’re armed with the knowledge to eat a quick healthy breakfast.. Stock up on this stuff so you have it ready when you wake up late! I’ve been known to eat my avocado straight out of the shell with a spoon. No excuses!

What is your favorite breakfast?

chicken for dinner

LIGHT BUT SAVORY, CHICKEN FOR DINNER

May 20, 2015

The star of tonight’s dinner was Holly Clegg’s Trim & Terrific Chicken Scaloppini (get yours HERE) … SO SO tasty! Unfortunately, I won’t ruin the surprise by posting her recipe here… but you can totes pick her book up (using that link) and scroll to page 136 to whip yours up! Btw, I’m not getting paid to say that – I love her recipes.

Easy Cauliflower. . .

You really have to try this cauliflower recipe. I can now call it a “family recipe” since it comes from my future mother-in-law! I will be posting a ton of these soon (without giving out all the family secrets, of course). It is SUPER easy and super delicious.. give it a try.

• 1 head of organic cauliflower
• 1 teaspoon of cracked red pepper
• organic free range chicken broth

Boil the cauliflower in chicken broth until cooked thoroughly (will become softer – but do not cook until it loses shape) add red pepper, voila!

Easy Spinach. . .

• 2 handfuls of organic spinach
• garlic
• lemon

Toss garlic in hot coconut oil and toss spinach in behind it. Saute for four or five minutes on medium, sprinkle with lemon, viola!

It’s so easy to add veggies to your meals every single night. Which veggies are your favorite to make with dinner?

not boring chicken, at all

Hungry? No time? Has to be healthy? Don’t want to eat out.. again!?? I feel you.

UM YUM. I recreated this dish from one of my favorite restaurants here in SF (Henry’s Hunan). Their version is spicy (and so so greasy, but delicious), saucy ground sausage, and celery….. and mine is ground chicken or chicken “sausage” (organic, hormone & antibiotic free) and organic celery hearts. I like to buy the pre-ground chicken (will usually say chicken sausage – as this is lightly flavored to taste like sausage — you can usually find this at Whole Foods). Unfortunately, I cannot eat Henry’s every single night but I NEED this dish occasionally. I’m taking a guess here, but I bet I save myself 600-700 calories per serving by making my own. As Henry's doesn't list their calories.

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15 Minute Prep

Serves 3

You will need: 

• 2 tablesoons sesame seed oil
• 1 tablespoon sesame chili oil
• 1 tablespoon of chicken bouillon powder
• teaspoon sweet cooking rice seasoning
• teaspoon of Ichimi Togarachi seasoning
• cracked chili flakes to taste
• dash of soy sauce
• ground chicken (or chicken sausage)
• 4-5 celery stalks
• garlic to taste

I peel the skin off of the celery with a handy dandy celery skinner. Chop and cut as so...

..thin long slivers. This makes them easy to eat with the ground meat.

In the wok, add sesame chili oil and turn on medium heat. Add the chopped garlic and let cook for for a few seconds, then dump the celery in. Stir-fry celery for four to five minutes, drain, and remove from heat.

In a second pan, cook the ground chicken until done but do not over cook it. Once the meat is finished cooking, drain, and add to the celery in the wok. Add the sesame seed oil, chicken bouillon powder, Togarashi seasoning, soy sauce and rice seasoning. Stir for two to three minutes and remove from heat.

Voila! Who needs take-out? This is SO quick and easy.

Have you ever recreated something you’ve loved at a restaurant? If so, how did it turn out? This was actually pretty close and I have to say, more satisfying knowing I’m nourishing my body!

If you enjoy this recipe, please leave a comment below. I would also love to see it on Instagram or Facebook! Just tag me @kaleorwhale and don't forget the hashtag #kaleorwhale . . . xo

almost paleo stuffed bell peppers

My Stuffed Peppers are filled with LEAN grass-fed and seasoned ground sirloin, then baked to perfection.

I found several recipes online for healthy stuffed bell peppers, but ultimately, this is my recipe. I love finding recipes all over, combining them and then modifying them to make them healthy and custom to my dietary preferences.

Preheat your oven to 350°F.

What’s will I need?

• 6 large peppers
• 2⅓ pounds grass-fed and organic ground sirloin
• 1 teaspoon garlic salt
• 1 teaspoon Italian seasoning
• 1 teaspoon basil
• ¼ teaspoon pepper
• 3 teaspoons fresh & organic marinara sauce
• 1 organic cage-free egg
• ¼ cup coconut flour

What do I do?

1. Cut the tops off of the peppers and clean out the seeds. Set aside.
2. In a large bowl, mix together the ground sirloin, garlic salt, egg, coconut flour, Italian seasoning, basil, pepper and 3 teaspoons of spaghetti sauce.
3. Stuff the ground sirloin mixture into the cleaned green peppers.
4. Place the stuffed peppers in a baking dish and top each pepper with ¼ cup additional marinara sauce, bake 90 minutes.
5. After 90 minutes, check to see how far along the peppers are cooked; if they are nearly done uncover and baste with some of the spaghetti sauce from the baking dish (as mentioned above, if baking many peppers all at one time there is the possibility that they will not be as far along at this point – please continue to bake covered an additional 30 to 45 minutes and then proceed with the following instructions.).
6. Bake an additional 20 minutes then top each pepper with parmesan cheese (not paleo) and continue baking another 10 to 15 minutes.

I hope you enjoy this recipe. I would love to hear about your latest WIN in the kitchen!

A few sites I pulled pieces of this recipe from. . .

Paleo Grubs

All Recipes

Food Site

christmas tree salad

Lets stay healthy this winter together!

Grab your grocery bags and head to your nearest market. Grab strawberries, nuts, spinach, chia seeds, lemons (for lemon juice as dressing), oil, vinegar and deli cut organic turkey.

This salad goes best with some warm caramel apple cider, find my recipe here.

Strawberries are an excellent source of vitamin C and antioxidants

Spinach is a winter superfood because of its phytonutrients.  Fresh 100 g of spinach contains about 25% of daily intake of iron! (what they said ).

I often find it difficult to enjoy a salad on a crisp winter day. But, I realized that if I’m drinking something warm, I actually enjoy the salad!

This salad recipe is not only easy, but it’s satisfying! I think i’ll make this as a side dish on Christmas day.