404 gluten free

Get Out Of That Winter Slump!

For us here on the East coast, it’s been a long winter! By now most of us are feeling the effects of being stuck indoors during our free time, which can lead to a lower than usual mood and perhaps even a little weight gain from the lack of physical activity. The good news is that there is a light at the end of the tunnel- Spring is finally here!

I had the chance to chat with Kara and Scot from Channel 3 this week about some simple foods that will help get you out of that slump….simple snacks that will boost your energy, help you shed a few of those winter pounds, and boost up that immune system so you can enjoy as many of the beautiful days to come as you can! Watch the video below to learn more!

WFSB 3 Connecticut 

 

Click Here for the Recipes!

 

As always, stay well, eat well and have a beautiful week!

 

Ana 🙂

Cheddar and Apple Stuffed Chicken Breasts

Apple Cheddar Stuffed Chicken - bordered

Hey there gang, it’s Joe Stapleton here again with another post and recipe! I came across this one while digging through some old cookbooks, and after trying it just have to share it with you all! I’m always looking for new and interesting ways to make un-breaded chicken breasts more appetizing without going overboard on the calories, and this one certainly fit the bill. It’s essentially a lower carbohydrate version of chicken Kiev, with a prosciutto wrap replacing the breading. Even with the prosciutto wrap it still ends up being about half the calories, carbs, and fat of chicken Kiev, with more protein!. The real fun is on the inside though, where it just screams New England! It’s stuffed with a blend of shallot, cheddar cheese, and green apple, yum!

What little carbs are in this entrée come from the Granny Smith apple, so they’re the kind of carbs we like over here at Practical Nutrition. You know, the ones that come from fruits or vegetables, can be organically and locally sourced, and that come with a myriad of health benefits along for the ride! Believe it or not, that old adage popularized by Benjamin Franklin ‘an apple a day keeps the doctor away’ isn’t all that far from the truth! Apples are high in fiber, which can increase your satiety, keeping you full longer. They are rich in vitamin C and flavonoids, both of which are powerful antioxidants that can lower risk of heart disease, diabetes, and stroke. Green apples have two extra benefits over their more commonly consumed red cousins: the first being their potassium content. Granny Smith apples have even more potassium than other apples, which can further reduce risk of heart disease and help to stabilize your heart rhythm! Lastly, while both red and green apples can help your teeth if you can’t brush after a meal, green apples are even better at this job! Both varieties stimulate saliva production from chewing their tough, fibrous skins, but the tart flavor of a green apple stimulates this even more, and saliva is our first line of defense against cavity causing bacteria in our mouths! Just remember to have a glass of water after an apple to wash away the sugar and acid leftover from your delicious treat!

Let’s get back to the real reason you’re reading though, the recipe! When we prepared this dish last weekend we made it with gratin dauphinoise (French scalloped potatoes) and grilled asparagus, paired with a nice Italian trebbiano and some hopeful wishes of melting snow and warmer weather. (Given the fact that it’s been beautiful all week and some actual honest-to-goodness grass is peeking out of the snow, it looks like someone out there answered our prayers, so you’re welcome!)

Oh, and for anyone using PN Rx for their macronutrient counts, one full stuffed chicken breast equals roughly 2 proteins, 2.5 fats, and only 0.5 carbohydrates. The full nutritional breakdown is in the recipe. Enjoy!

Cheddar and Apple Stuffed Chicken Breasts
Recipe Type: entrée / dinner
Cuisine: American
Author: Joe Stapleton
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 4 thick skinless boneless organic chicken breasts
  • 1 tbsp. virgin olive oil
  • 2 shallots or 1 small onion
  • 1 celery stalk, finely chopped
  • ¼ tsp. dried sage
  • 1 granny smith apple, cored and diced
  • 1 cup shredded Vermont sharp cheddar cheese
  • 2 tbsp. finely chopped fresh flat-leaf parsley
  • 6 slices of prosciutto
  • sea salt and pepper
Instructions
  1. Preheat oven to 375° F. Lightly oil a small roasting pan.
  2. Put a chicken breast on a cutting board, rounded side up. Use a small, sharp knife to cut a pocket along the length of the chicken breast, cutting as deep as you can without cutting through to the other side of the ends. Repeat with the remaining breasts, then cover and transfer to the refrigerator.
  3. To make the stuffing, heat 2 teaspoons of oil in a skillet over medium heat. Add the shallots, celery, and sage and sauté, stirring, for 3-5 minutes, or until soft. Stir in the apple and cook for 2 minutes, or until soft but not falling apart. Stir in the cheese and parsley and season with salt and pepper.
  4. Divide the stuffing among the chicken pockets. Wrap one and a half slices of prosciutto around each breast. Then rub the tops with the remaining oil and sprinkle with pepper.
  5. Transfer the chicken to the prepared pan and roast for 20-25 minutes, or until the chicken is cooked through and the juices are piping hot with steam rising and run clean with no sign of pink when the tip of a sharp knife is inserted into the thickest part of the meat.
  6. Cover with aluminum foil and let stand for 3-5 minutes.
Serving size: 1 breast Calories: 329 Fat: 13 Saturated fat: 6 Carbohydrates: 8 Sugar: 5.2 Fiber: 1.5 Protein: 35
3.2.2925

Maple & Toasted Coconut Breakfast Delight

Hi everyone!

By now you all know I love all things coconut. Well, I recently found (and fell in love with!) “Dang” Coconut Chips. All I can say is …Dang! If you like coconut, you’ll do what I did and find a way to sneak these into every meal/snack of the day. Although coconut is high in fat, I’m okay with it! Eating enough healthy fat actually reduces your cravings for sugar and refined carbohydrates…both things we should try to avoid eating. Additionally, coconut is known for it’s immune boosting, skin enhancing, heart healthy, and mood boosting properties- so how can you say no?! 

Dang Coconut Chips come in many flavors- Sea Salted Caramel (my favorite!), Lightly Salted, Greek Yogurt, and Dark Chocolate Coated (haven’t tried this one yet, but it might be neck to neck with Sea Salted Caramel…guess I’ll have to find out!)

As far as packaged snack food goes, it’s hard to find a healthy choice…but these certainly fit the bill! With a short ingredient list of words I can pronounce- only organic coconut, coconut sugar, and sea salt,  you can’t really beat it. Throw these yummy delights on a salad, eat them plain as a snack, add to a trail mix, or put on top of a yogurt or smoothie as shown below. Check out Dang’s website for a free recipe book by clicking here (they have things like Coconut Pad Thai, Grain Free Cranberry Granola,  and Coconut Roasted Brussel Sprouts!)…I can’t wait to try some of these myself! By the way, these are available at most large grocery stores so you should have no problem tracking them down.

Enjoy!

As always, stay well, eat well and have a beautiful week!

Ana 🙂

Maple & Toasted Coconut Breakfast Delight!
Recipe Type: Breakfast
Author: Ana
Prep time:
Cook time:
Total time:
Ingredients
  • 1 Cup Plain Greek Yogurt (I like Wallaby Organic)
  • 2 Tbls Pure Maple Syrup
  • 1/4 Cup Dang Coconut Chips
Instructions
  1. You guessed it! Place yogurt in a bowl. Add maple syrup to yogurt and top with coconut chips (or do it the other way around!). Most importantly…enjoy the goodness!

 

Gluten/Dairy Free Dark Chocolate Covered Rice Cakes

It’s a pretty snow day here on the east coast….which in my mind automatically translates  into “stay in my PJs all day and taste test some yummy new recipes!” Even though it’s not February yet (national chocolate month, and national heart health month!), I was looking to make something chocolatey that I would feel really good about eating (and give me some extra energy to shovel the 24 inches of snow off the walkway!).

These dark chocolate covered rice cakes really hit the spot…I used Lily’s baking chips, which contain no sugar, are certified organic, and absolutely delicious! Here in CT you can get them at TFC Health Foods in Farmington for a great price.  I also used Lundberg’s brown rice cakes, which also are certified organic, and a super “clean” grain that gives this treat a nice crunchy texture. We don’t do tons of grains here at PN, but when we do have them we like to make sure they’re gluten free, as unprocessed as possible, and consumed in a moderate portion.

When I have a treat I avoid eating something that will drain my energy or cause me to “crash” 15 minutes later- that’s why I love having unsweetened dark chocolate and treats with no refined, white sugar in them.  Having a way to nip the sweet tooth in the bud  is important…that’s why I’m planning on keeping a few of these chocolate covered rice cakes in baggies at my desk as a mid day pick me up, sure to help beat the winter blues!

Enjoy a sweet little indulgence…have an amazing week!

Ana and Amanda 🙂

Gluten/Dairy Free Dark Chocolate Covered Rice Cakes
Author: Ana
Prep time:
Cook time:
Total time:
Serves: 20
Ingredients
  • 10 Brown Rice Cakes (we use Lundberg brand)
  • 4 TBLS Coconut Oil
  • 1 Package Unsweetened Dark Baking Chips (we use Lily’s brand)
  • Toppings as desired (sea salt, coconut flakes, nuts/seeds, cacao nibs, etc.)
Instructions
  1. Line a baking pan with wax paper.
  2. Put the coconut oil and chocolate chips in a medium sized pot on medium/high heat. Stir continually until the chocolate is melted and well combined (take off of the heat as soon as it is melted).
  3. Use tongs to dip each rice cake into the chocolate sauce and lay on the wax paper lined baking pan (I broke each rice cake in half so make more servings- this is up to you).
  4. Sprinkle toppings on top as desired (I used coconut flakes)
  5. Allow to cool in fridge for about 2 hours, and then store in a plastic baggy or container in the fridge for up to 2 weeks.
  6. Sampling while making these IS permitted.
  7. Enjoy!
Notes
PN Rx: [br]2 fats and 1 carb per 1/2 cake

 

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)

lemon cookies

Are you looking for a healthy holiday treat to share with family and friends that isn’t packed with sugar? I recently made these AMAZING lemon cookies. I grew up eating the lemon squares made from the box that were absolutely delicious so I have always had a soft spot for lemon desserts. I decided to attempt a lemon cookie using almond flour, eggs, and lemon juice/zest and couldn’t be more pleased with the outcome. I brought these cookies as a dessert on Christmas Eve and my entire family loved them. Not to mention they are super simple and easy to make. These will definitely be a holiday staple! Enjoy!

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)
Recipe Type: Dessert
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 12 cookies
Ingredients
  • 2 cups Almond Flour
  • 2 large Organic Eggs
  • 1 tbsp Extra Virgin Coconut Oil
  • 1/4 cup Xylitol
  • 1 tbsp Vanilla Extract
  • Juice and Zest of 1 Lemon
  • 1/2 tsp Sea Salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Add all ingredients into a large bowl and mix until combined. It will make a thick cookie dough-type batter.
  3. Cover a baking sheet with parchment paper and separate batter into 12 cookies. Bake for 12-15 minutes.
  4. Store in airtight container in fridge or freezer.
Serving size: 1 cookie Calories: 130 Fat: 11g Carbohydrates: 4g Protein: 5g

 

Dark Chocolate Cherry Holiday Parfait

Everyone loves sweets during the holidays- and most of us love chocolate! It’s normal to crave a little something sweet, even after a healthy meal. Our bodies need certain minerals found in natural sweeteners, for example, magnesium found in unsweetened cocoa and zinc in maple syrup. It’s important to eat natural, unprocessed sweets that satisfy your taste buds, unlike white, refined, packaged, sugary foods that are hard to stop eating once you start. Having some of these basic sweeteners on hand is a must for me:

  • 100% real maple syrup
  • Raw, local honey
  • Fresh/frozen fruit
  • Unsweetened cocoa powder
  • 70% or darker chocolate
  • Stevia
  • Unsweetened coconut flakes (even though they don’t have a direct sweet taste, they contain minerals and healthy fat that can help combat a sugar craving)

Honoring your bodies nutrient needs with whole foods and not depriving yourself what your body is looking for is key to succeeding in your overall wellness. Check out this delicious recipe for a quick, simple, and visually pleasing dessert option for yourself or your guests this holiday season.

Enjoy!

Ana and Amanda

Dark Chocolate Cherry Holiday Parfait
Author: Ana
Prep time:
Total time:
Serves: 1 serving
Ingredients
  • 1 scoop vanilla whey protein (sweetened with stevia- or use plain and add 1 packet stevia, or 2 tsp maple syrup or honey)
  • 2 tbsp unsweetened coconut flakes
  • 1/3 cup unsweetened vanilla almond milk
  • 1 tbsp hemp seeds
  • 1 tbsp raw cacao nibs
  • 1 tbsp coconut flour
  • 1 tbsp unsweetened cocoa powder
Instructions
  1. Combine all of the ingredients except the cherries and cacao nibs. Combine well until a thick, pudding-like texture is reached. Add more almond milk if the mixture is too thick and more coconut flour if it’s too thin.
  2. Add a layer on the bottom of a parfait cut, followed by a layer of dark frozen cherries, and continue to do this until the mixture is used up. Top it off with a layer of dark cherries, cacao nibs, and a pinch of coconut flakes as a “snow like” topping for winter. Serve immediately. Enjoy!
Notes
PN Rx: 2 fats, 1 protein, 1 fruit per serving


Shepherd’s Pie

Hi Everyone!

I  have gotten a lot of requests for a Shepherd’s Pie recipe after I posted a picture of it last week so here it is! This recipe is definitely under the comfort foods category. It has tons of flavor and is a deep, warm dish. The best part is that because I used mashed cauliflower instead of mashed potatoes it leaves you feeling light and satisfied.

 

Enjoy!

Amanda

 

shep pie 2

Shepherd’s Pie
Recipe Type: Comfort
Author: Amanda
Prep time:
Cook time:
Total time:
Ingredients
  • 3lb Organic Grassfed Beef (www.tfchealthfoods.com has great discount meat)
  • 5 Garlic Cloves, chopped
  • 1 large Onion, chopped
  • 5 large Carrots (I like the multi-colored carrots from Trader Joe’s)
  • 4 stalks Celery, chopped
  • 2 cups chopped Green Beans
  • 1 large head of Cauliflower
  • 2 tbsp Organic Butter
  • 1/2 cup Unsweetened Almond Milk
  • salt and pepper
  • 1/2 cup Trader Joe’s Chili Pepper Sauce
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat a large pan over medium heat. Add in all of your chopped vegetables and cook covered until the carrots are soft. Place vegetables in a large glass baking dish (9″x13″).
  3. While the vegetables are cooking, fill the bottom of a large sauce pan with 1 inch of water and bring to a boil.
  4. Chop up your head of cauliflower (I like to do this over a sink because it is SUCH a mess) and place inside of a steaming basket in the large sauce pan. Steam for 5-8 minutes or until soft.
  5. Add your meat to the large pan and cook until beef is no longer pink. Drain the fat from the pan and add beef to vegetable mixture in glass baking dish.
  6. Once cauliflower is done steaming, grab your blender/food processor and in 1-2 batches (depending on the size of your machine) add cauliflower, butter, almond milk, and salt and pepper. Blend until you get a thick, creamy mixture.
  7. Before adding the mashed cauliflower to your beef and veggie mixture, add 1/2 a cup of Trader Joe’s Chili Pepper sauce and mix until everything is coated.
  8. Spread your mashed cauliflower on top of the meat and veggie mixture. Bake in oven for 20 minutes or until your cauliflower is slightly browned.

Red Curry Meatballs (Crockpot)

Tonight I will be hosting a holiday potluck at Talcott Family Chiropractic at 6:45pm. Everyone is welcome to join and bring a healthy, tasty dish. We have some people bringing dishes like beef stew, organic salad, and apple crisp to name a few. We will be talking about how to stay healthy during the holidays and sharing good food. I made these delicious Red Curry Meatballs. They are very low maintenance but absolutely delightful.

Holiday Potluck at Talcott Family Chiropractic

Location: 230 Farmington Ave Farmington, CT 06032

Time: 6:45pm-7:45pm

Everyone is welcome!

Red Curry Meatballs (Crockpot)
Recipe Type: Lunch/Dinner
Author: Amanda
Prep time:
Cook time:
Total time:
Ingredients
  • For the Meatballs:
  • 3lb Organic Grassfed Beef
  • 2 tbsp Ground Curry Powder
  • 1 tsp Garlic Powder
  • 1 large Organic Egg
  • 1 large Onion, diced
  • Sea Salt
  • For the Sauce:
  • 1 6oz can Organic Tomato Paste
  • 1 14oz can Coconut Milk
  • 1/2 cup water
  • 1 tsp Garlic Powder
  • 2 tbsp Curry Powder
  • Juice of 1 lemon
Instructions
  1. Heat a medium sauce pan over medium heat and add all ingredients for the sauce. Bring to a simmer then lower the heat.
  2. Combine all ingredients for the meatballs in a large bowl (except for the meat) and mix well. Add in your ground beef and mix with your hands until fully incorporated.
  3. Form the meat mixture into small meatballs and place inside a crockpot.
  4. Pour sauce on top of meatballs and cook on low for 8 hours.

 

Buffalo Chicken and Egg Muffins

Hello everyone!

I wanted to share a delicious and simple recipe that I have been making to have as meals or snacks. These egg muffins are great as an afternoon pick me up. They fill you up with protein and the healthy fat from the eggs leaves you feeling satisfied. Just pack them up in your lunch box and you will be all set!

Here is a link for the silicone muffins cups that I mentioned in the instructions. They are so worth buying. I use them all the time and nothing ever sticks. They are also great to make your own Reese’s with. Just melt dark chocolate and place in the bottom of the muffin cup. Then add 1/2 tbsp peanut butter or almond butter and pour a little more chocolate on top. Place in the freezer and if you used those silicone cups they pop right out.

Have a great weekend!

Amanda

Buffalo Chicken Oregano and Egg Muffins
Recipe Type: Breakfast/Snack
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 5
Ingredients
  • .75lb of Organic Free Range Chicken Breast
  • 6 large Organic Free Range Eggs
  • 1/2 an Onion, chopped
  • 1/8 cup Frank’s Red Hot
  • 1 tbsp Oregano
  • 1 tsp Garlic Powder
  • Black pepper
Instructions
  1. Preheat oven to 425 degrees. Place chicken breast seasoned with black pepper in a baking pan and bake for 20-25 minutes or until cooked through.
  2. Once the chicken is done (or if you are using leftovers) place in a large bowl and shred with 2 forks or chop up with a knife.* Add your 1/8 cup of hot sauce to the chicken and mix until all pieces are coated.
  3. Whisk eggs in a small bowl and add garlic powder, oregano, and onions. Mix until even distributed.
  4. Fill silicone muffin cups halfway with egg mixture then fill the rest of the way with shredded buffalo chicken.
  5. Bake in oven for 20-25 minutes. Check at 20 minutes to see if browned on top. Bake for a few more minutes if not.
Serving size: 1 muffin Calories: 76 Fat: 3g Carbohydrates: 1g Protein: 11g
Notes
*I usually end up using chicken that I had made in the beginning of the week. You could also prep chicken ahead of time in the crockpot and just add a little liquid (1/8 cup water, 1/8 cup Frank’s Red Hot). Then after 8 hours on low you have delicious shredded buffalo chicken.

“Party Perfect” Hemp Hummus

It’s getting to be that time of year where you’re asked to “bring something” to a get together. Whenever I’m asked this question, I always make sure that it’s something that will be a “safety” food for me- meaning that if there aren’t a lot of other healthy options at the party, I know I can eat what I bring. This hemp hummus is huge hit at parties and get togethers. The hemp seeds add some Omega 3’s, provides fiber and healthy fat to reduce sugar cravings, and adds a delicious nutty flavor to the hummus. We love this hummus because of it’s unique flavor profile, simple instructions, and health promoting ingredients. Check out the recipe below- and be sure to make some extra because this tasty, fiber packed snack keeps in the fridge for up to 10 days!

To learn more about hemp seeds, click here! 

 

“Party Perfect” Hemp Hummus
Author: Ana
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 ½ Cup Garbanzo Beans
  • ½ tsp. Sea Salt
  • 1/3 and 3 Tbsp Cup Lemon Juice
  • 4 Tbsp Hemp Seeds
  • 3 Tbsp Tahini (Sesame Seed Paste)
  • 2 Tbsp Olive Oil
  • 2 tsp garlic powder
  • 3 Tbsp oregano
Instructions
  1. Place all ingredients into the food processor or blender and process/blend at high speed until a smooth, creamy consistency is reached.
  2. Add more lemon juice or tahini if hummus is not combining well. Add more garlic and sea salt to taste.
  3. Garnish with rosemary sprigs and serve with fresh sliced veggies, whole grain or rice crackers, or use as a spread in a wrap or sandwich.
Notes
PN Rx= .5 protein, 1 fat and .5 carb per serving