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Creamy Chicken and Broccoli Casserole

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Creamy Chicken and Broccoli Casserole

 

Creamy casseroles are a favorite when the weather gets chilly, but they’re not always Paleo diet friendly. This easy broccoli casserole recipe layers chicken with vegetables for a filling and comforting meal. Crisp bacon and crunchy almonds give it that casserole-like top, without starchy breadcrumbs or cheese.

 

Ingredients

 

1/2 head(s) broccoli cut into thin slices

3/4 head(s) cauliflower cut into thin slices

1/2 pound(s) mushrooms sliced

2 piece(s) chicken breast(s), boneless skinless (4-6 oz)

1 cup(s) coconut milk, full fat

1 large egg(s)

1/2 cup(s) chicken broth

1/2 cup(s) almonds sliced

4 slice(s) bacon cooked and crumbled

1 tablespoon(s) coconut oil for cooking chicken

1/8 teaspoon(s) sea salt to taste

1/8 teaspoon(s) black pepper to taste

Instructions

 

Heat a large sauté pan over medium-high heat and add 1 TB coconut oil or other cooking oil of your choice when hot.

Season chicken breasts with sea salt and pepper if desired and sauté for 10-15 minutes, turning once or twice until fully cooked. Chop into bite-size pieces.

Preheat oven to 350 F.

Layer the broccoli, cauliflower, mushrooms, and cooked chicken in a (9×13) casserole dish, seasoning with salt and pepper between each layer.

In a bowl or large measuring cup, whisk the coconut milk with the egg and chicken broth until well combined. Pour over the casserole. Cover with foil and bake for 30 minutes.

Remove from oven, uncover and sprinkle with almonds and bacon. Bake uncovered for 5-10 more minutes until almonds are lightly toasted and casserole is bubbly. Let sit for 5-10 minutes before serving.

 

Health and Wellness Associates

P Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

312-972-WELL

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

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Sausage and Zucchini Breakfast Casserole

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Sausage and Zucchini Breakfast Casserole

 

This quick and easy Paleo dish takes a classic combination of sausage, mushrooms and thyme and adds eggs and zucchini to make a filling and delicious breakfast casserole. We recommend assembling the casserole the night before, and then baking it in the morning – it will save you a ton of time and you will have a piping hot breakfast to start off your day right!

 

Ingredients

 

3 medium zucchini trimmed

4 large mushroom(s), white button or cremini halved

1 large onion(s), yellow peeled and quartered

1 pound(s) sausage, ground breakfast

1/2 tablespoon(s) thyme, fresh (optional)

2 tablespoon(s) almond flour

6 large egg(s)

1/2 teaspoon(s) garlic, granulated

1/2 teaspoon(s) sea salt

1/4 teaspoon(s) cayenne pepper (optional)

Instructions

 

Preheat oven to 400 F.

Place a grater blade on a medium or large food processor (or just use a box grater to shred the veggies by hand). Grate the zucchini, mushrooms and onion. With a paper towel, squeeze excess moisture out of the zucchini.

Scrape the veggie mixture into the bottom of a 8×8 or 9×9 baking dish and lightly pat down to form an even surface.

Crumble the raw sausage on top of the veggies. Sprinkle with fresh thyme and almond flour.

In a medium mixing bowl, combine eggs, granulated garlic, sea salt, and cayenne (optional) and whisk until eggs are a pale yellow (about 30 seconds).

Pour egg mixture evenly over sausage and veggies in the baking dish. It should sink to the bottom of the pan.

Place in oven and bake for 45 to 55 minutes, or until browned on top and cooked through. There will be some residual water from the vegetables.

Cool at least 15 minutes. Slice into 4 servings and enjoy warm or cold.

 

Health and Wellness Associates

  1. Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

312-972-WELL

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

Coconut Rice Pudding

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Disease-fighting coconut rice pudding that will put all other desserts to shame

 

When it comes to the first and last meals of the day can be extremely difficult to find something that is both healthy and delicious. This challenge becomes increasingly difficult if you are attempting to eat a vegan diet. The answer to the breakfast and dessert dilemma is this delightful healthy twist on traditional rice pudding.

Traditional rice pudding is high in fat and heavily processed foods. By replacing regular milk with coconut milk, white rice with brown and removing the egg, the dish becomes an altogether healthier prospect.

This is a healthy, animal-friendly and tasty recipe for early mornings and late nights. So get out the slow cooker and start cooking!

 

Coconut Milk

 

The replacement of regular dairy milk with coconut milk not only makes this recipe a great choice for vegans, but it also provides a significant boost to your health. Coconut milk has a high copper content. Elevated levels of copper in the body have been shown to boost your immune system to fight off illness and infections.

 

Additionally, coconut milk has been proven to contain high levels of niacin (also known as Vitamin B-3). One of the significant benefits of increasing the level of niacin in your body is that it helps with a healthy increase of sex hormones and stress relieving hormones. Niacin is crucial to your reproductive and mental health.

 

Brown Rice

 

The debate between whether you should eat white or brown rice has been going on for many years now. However, a study from the University of Harvard has shown that eating brown rice instead of white rice can significantly lower your risk of diabetes. There are clear health benefits to replacing heavily processed white rice with naturally occurring brown.  The exception to this being this study was done prior to President Obama lifting the regulations on processing foods.  Brown rice is now processed with arsenic, which speeds up the method of deshelling the rice.    So for now I personally am back to using white rice that is NOT from Oklahoma or Nebraska.

 

 Coconut Rice Pudding

Prep time: 5 minutes

 

Cook time: 3 hours 35 minutes (slow cooker)

 

Ingredients

 

1 cup U.S.-grown short grain  rice

1 can light coconut milk

2 cups water

2 tablespoons maple syrup

1 teaspoon vanilla

2 teaspoons cinnamon

1/2 cup raisins

Instructions

 

Put the coconut milk, brown rice, syrup, vanilla and water into the slow cooker and cook for three and a half hours on low heat.

Stir in the cinnamon and raisins.

Enjoy!

Health and Wellness Associates

Archived

312-972-WELL

 

 

Homemade Kit Kat Bars

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Best Homemade Kit Kat Bars

 

Homemade Paleo Kit Kats that are gluten-, dairy- and refined sugar-free. Now you can have your candy and eat it too!

With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch! Chewy and crispy all in one bite!

Now these bars do take a little elbow grease to make; however, each layer is pretty simple. Just be sure to follow the method in the instructions carefully. But I guarantee these decadent treats are worth the wait.

 

 

Homemade Kit Kat Bar Recipe

 

With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch!

 

Ingredients

 

For the crust layer:

 

1 cup coconut flour

½ cup coconut oil, melted

3 tablespoons raw, organic honey

 

For the caramel sauce layer:

1 cup dates, pitted and soaked in water

1 tablespoon unsweetened coconut milk

1 teaspoon vanilla extract

1 tablespoon coconut oil, melted

For the chocolate layer:

 

½ cup dark chocolate

½ teaspoon coconut oil, melted

Instructions

 

Place dates in a large bowl and fill with water to soften 1-2 hours.

Drain water from dates and set aside.

In a small bowl, combine melted coconut oil, honey, and coconut flour until it becomes a gooey mixture.

Place the dough in plastic wrap 20 minutes to set. Do not place in the refrigerator or the coconut oil will harden and separate from the dough.

While the dough settles, preheat oven to 350oF. Line a 9×5-inch loaf pan with parchment paper, allowing the paper to hang over the edges for easy removal.

Transfer the crust mixture to the pan and spread into an even layer into the corners of the pan.

Place crust in the oven to bake 10 minutes until slightly raised and browned. Cool the crust 30 minutes before proceeding.

Add all ingredients for the caramel layer in a blender, placing the dates in first. (Ideally, warm the dates first by placing them in an oven for around 5 minutes).

Blend on high until the ingredients are broken down and becomes a sticky, smooth mixture.

Spread the caramel sauce into an even layer over the crust. Place in refrigerator for 2 hours.

Once set, make the chocolate layer by melting chocolate and coconut oil in a small saucepan over low heat.

Spread the chocolate into an even layer over the bars. Place back in the refrigerator to set 1 hour.

Remove from the refrigerator and gently lift the bar out of the pan with the parchment paper and place on a hard surface. Slice into 12 bars using a large knife.

Pro Tip: When slicing the bars, be sure to slice the bars in one stroke versus rotating the blade front to back, as that will break the chocolate.

Health and Wellness Associates

Archived

312-972-WELL

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