AIP, Paleo, Whole30 Recipe: Chicken Salad Bowl with Tri-Olive Dip

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Amidst all of the fancy recipes out there, sometimes we only have minutes to throw together a meal so the more Whole30 meals you build, the more you develop an intuition and for simple, real foods…but, never lacking in quality and flavor!

This photo is an example of a meal I might throw together for myself. It is based on protein (bonesless chicken thighs), veggies (spinach, radish and shredded zucchini) and healthy fat (tri-olive dip).

It’s simple, and if you do just a little advance prep, takes only a few minutes to assemble.

I prepped for this meal by cooking some chicken in bulk and making an olive dip. I use meats cooked in bulk for a few days with meals and I am convinced that sauces and dips pull together a meal wonderfully (did that sound Martha Stewarty…wonderfully!?).

When I needed a meal and opened my fridge, I saw chicken, assorted veggies and dip. And lunch was in the making…

RECIPE:

CHICKEN SALAD BOWL WITH TRI-OLIVE DIP (serves 1)

INGREDIENTS:

SALAD:

4-6 ounces of cooked chicken (or any cooked meat that you have!)
2 cups of greens (I used spinach)
Handful of sliced radish (again, slice up whatever veggie you already have)
1 small zucchini, shredded with a box grater
Fresh Italian parsley, to garnish

TRI-OLIVE DIP (serves 8-10)

1 cup each of black and green olives, pitted
1/2 cup of kalamata olives, pitted
1/4 cup of olive oil
1/2 tsp. of sea salt
1 cup of fresh cilantro, chopped
1 cup of fresh Italian parsley, chopped
Juice from 1/2 of a lime
1 small garlic clove

INSTRUCTIONS:

Pulse all of your tri-olive dip ingredients in a food processor until well combined, about 10-15 seconds.

Set aside 1/4-1/2 cup of dip for your salad and store the rest in a glass jar or container to use throughout the week on meats, veggies, or in scrambles.

Assemble your salad in a bowl and serve with olive dip and parsley. You can also toss your salad/dip togther in a mixing bowl first.

And that is Whole30 meal-building!

I hope you enjoy! How do you build fast, tasty meals?

Paleo, Whole30 Recipe: Greek Chicken Salads in Napa Cabbage Lettuce Cups

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If you have followed my Personal Cheffing photos, you will see that I use lettuce cups all of the time to hold Whole30 salads such as this Greek Chicken Salad.

I use butter lettuce, radicchio and Napa cabbage to fill with salads quite a bit, but also use endive, Swiss chard and collard greens. Lots of options!

For this recipe, I used Napa cabbage because it is sturdy and holds up really well if you prep these a day in advance.

I have made these for client’s lunches and have also shared them at a party with friends. They are colorful and flavorful and the addition of @primalkitchenfoods Greek Vinaigrette makes them sooooo good.

RECIPE:

GREEK CHICKEN SALADS IN NAPA CABBAGE CUPS (serves 8-10)

INGREDIENTS:

1 lb. of organic boneless, skinless chicken thighs (or breast), cooked and cooled
2 carrots, peeled and diced very small
4 artichoke hearts, minced
1/2 cup of fresh Italian parsley, minced
1/2 cup of fresh cilantro, minced
1 tsp. of sea salt
1 Tbs. of fresh lemon juice
1/4 cup of @primalkitchenfoods Greek Vinaigrette (or you can whisk a vinaigrette made with 1/4 cup avocado oil, 2 Tbs. lemon juice, 1/2 tsp. sea salt, 1 tsp. each of dried oregano, dill and basil to keep this AIP)
1 head of Napa cabbage, torn into individual leaves

INSTRUCTIONS

Dice cooked and cooled chicken on a cutting board and place in a large mixing bowl with carrots, minced artichoke hearts, minced parsley and minced cilantro.

Toss with sea salt, lemon juice and @primalkitchenfoods Greek Vinaigrette (or your own vinaigrette).

Arrange Napa cabbage leaves on a serving platter and carefully spoon chicken salad into each leaf.

Cover and place in the fridge until ready to serve, up to 24 hours in advance.

I hope you and anyone you get to share these with enjoy!

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AIP, Paleo, Whole30 Recipe: Roasted Kale & Apple with Herbs de Provence

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Confession:

I make alot of REALLY simple dishes!

But…that doesn’t mean they don’t satisfy! I use seasonal ingredients so my food tastes great and keeps me and my clients feeling our best and we all want to feel our best!

Cooking Whole30 may seem intimidating because it is different but it is so simple and you can make gorgeous, delicious foods rather easily!

This recipe is living proof. Boring old kale (I know some of you hale to kale, but…) and apple come alive roasted in coconut oil and sprinkled with sea salt and herbs de provence. Do you use herbs de provence? This spice blend is aromatic, cleansing and hello, tastes amazing! Go get a jar and use it on salads, meats and roasted veggies! And try it on this:

RECIPE:

ROASTED KALE & APPLE WITH HERBS DE PROVENCE (serves 4 side dishes)

INGREDIENTS:

1 bunch of kale (I used dino kale, but any ol’ kale will do)
2 green apples (again, any apple works…get the apple YOU like)
2 Tbs. of coconut oil, melted
1 tsp. of sea salt
1 Tbs. of our recipe star, Herbs de Provence

INSTRUCTIONS:

Preheat oven to 350 degrees.

Rinse and devein kale (you can use a knife to remove the veins (stems) or run your fingers down the vein and gently tear off the leaves)

Chop your kale. Rustic chopping is awesome for this dish. It doesn’t have to be perfect.

Rinse, core and chop your apples in 1-2″ pieces.

Add kale and apple to a baking dish lined with parchmont paper.

Pour melted coconut oil over your kale and apples and sprinkle sea salt and H de P (can we get nicknamy, here?) and toss with a spatula.

Bake for 10 minutes, toss, then bake another 10 minutes.

Serve between friends and loved ones (these are the same, right?) and enjoy a fancier take on staples such as kale and apples!

How do you use herbs de provence?

AIP, Paleo, Whole30 Recipe: Minced Dill & Scallion Romaine Salad with Lemon Zest & Balsamic Vinaigrette

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Tip: Whenever I make a salad, I use fresh herbs and fresh citrus. These simple additions draw a salad together no matter what else is added or left out. I have cooked for clients avoiding vinegars and nightshades and other random veggies and fruits so adding minced fresh herbs and citrus juices and zest keeps salads yummy (translation: out of the fridge and into bellies!).

I think you all will find this salad a cinch to prepare (no appliances needed) and on your menu again and again. It is also pretty…and we eat with our eyes, folks!

RECIPE:

MINCED DILL & SCALLION ROMAINE SALAD WITH LEMON ZEST & BALSAMIC VINAIGRETTE (serves 4)

INGREDIENTS:

SALAD:
1 large head of romaine lettuce, chopped
5 sprigs of fresh dill, minced
1 whole scallion, minced
Zest from 1 whole lemon

VINAIGRETTE:
4 Tbs. of olive oil
1 Tbs. of balsamic vinegar
1 Tbs. of fresh lemon juice
1/2 tsp. of sea salt
Optional: Dash of white pepper

INSTRUCTIONS:

Add vinaigrette ingredients to a glass jar and seal.

Add romaine, dill and scallion to a serving bowl and toss well to combine.

Top with addition dill and scallion, then garnish with fresh lemon zest.

When ready to serve, shake vinaigrette (in the sealed jar) and pour over your salad, tossing well to combine.

Use this simple salad as a base recipe, alternating herbs (such as parsley, basil, cilantro and tarragon) and zests (like orange, lime or clementine) to keep your salads fresh and flavorfull!

Hope you enjoy!

Paleo, Whole30 Recipe: Grain Free Tabouli Salad

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Today I am sharing a salad that you can whip up and call Christmas.

Ok, maybe call it Tabouli Salad, but its red and green colors are just asking for a little holiday recognition, right?!

RECIPE:

GRAIN FREE TABOULI SALAD (serves 4)

INGREDIENTS:

2 cucumbers, chopped
1 cup of cherry tomatoes, sliced in half (a serrated knife does the trick nicely)
1 red bell pepper, seeds removed and diced\
Handful of fresh parsley, minced
4 Tbs. of olive oil
2 Tbs. of fresh lemon juice
1/2 tsp. of sea salt
1 tsp. of dried oregano
1 tsp. of Italian seasonings

INSTRUCTIONS:

Whisk olive oil, lemon juice, sea salt, dried oregano and Italian seasonings in a mixing bowl. I like using a baker’s spatula to do this which technically is not whisking but…

Toss cucumbers, cherry tomatoes, red bell pepper and Italian parsley in the bowl until combined.

Serve as a side salad or add 4-6 ounces of shredded chicken breast to make this a complete meal.

Hope you enjoy!

5 Easy Bring-To-Work Lunch Recipes

It’s back to school season and all over there are tips on packing your children’s lunches but don’t forget to pack your lunch, too!

Bringing a healthy lunch to work ensures your blood sugar stays even throughout the day (no need to raid the vending machine!), your bank account doesn’t break (cooking healthy food is always cheaper than trying to find buying healthy food) and keeps your hormones happy!

Madeline Mackinnon of Natural Hormone Healing has taught me so much about keeping my own hormones in balance.  Using what I have learned from her, I’ve created 5 recipes that you can prepare in advance and take to work.

You can find each of these 5 Easy Bring-To-Work Lunch Recipes and learn how each supports your hormones on Madeline’s blog.

KELP ASIAN NOODLE BOWL

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This Asian Kelp Noodle Bowl supports thyroid health and estrogen levels.

RED PEPPER CURRIED CHICKEN

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Make a big batch of dinner to ensure leftovers for lunch tomorrow.

EXTRA HEALING BONE BROTH SOUP

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Finally, lunch that helps your skin glow!

SIMPLE SPROUT SALAD WITH MANGO & SOFT BOILED EGGS

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Eating for your cycle is easy with this Simple Sprout Salad with Mango & Soft Boiled Eggs.

RED CABBAGE CHICKEN SALAD BOWL WITH WALNUTS & FRESH MINT

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A Red Cabbage Chicken Salad Bowl with Walnuts & Fresh Mint recipe for healthy hormones.

I hope you enjoy!

AIP, Paleo, Whole30 Recipe: Ume Carpaccio Salad from “Plant-Based Paleo”

I have been in love with all of the recipes from Plant-Based Paleo and am working my way through cooking all of its recipes.

Here is a fantastic salad recipe that I have made for myself and my clients:

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Ume Carpaccio Salad from Plant-Based Paleo
 
This salad is elegant enough to impress dinner guests, yet simple to prepare and really delicious.  Shaved radish supports a healthy liver and asparagus has a host of benefits, including an improved digestion and strengthening bones.  Top this salad with sprouted seeds* and a clean vinaigrette and enjoy how amazing it allows you to feel.
 
*Note: simply leave out the sprouted seeds to keep this recipe AIP.
 
Serves 2-4

INGREDIENTS:

SALAD:
4 cups of baby arugula
1 cup of micro kale greens
1/2 bunch of asparagus
4 radish

1/4 cup of sprouted pumpkin seeds (omit if you are adhering to the Autoimmune Protocol)

Special tools: vegetable peeler

 

VINAIGRETTE:
6 Tbs. umeboshi paste (you can find this in the Asian section at your market)
4 Tbs. toasted sesame oil
1/3 cup apple cider vinegar (Plant-Based Paleo used rice vinegar)
1/2 tsp. sea salt
Dash of ground white pepper (omit white pepper if you are adhering to the Autoimmune Protocol)

INSTRUCTIONS:

Remove the tough ends of your asparagus (usually about 2-3″ of each stalk) and chop in 2″ bite size pieces.  Transfer to a small sauce pan and boil until soft, about 5 minutes (you can also steam your asparagus).  Allow to cool on a plate in the fridge while you assemble the rest of the salad.

In a large salad bowl, add baby arugula and micro kale greens and gently toss with a spoon or salad tongs.

Measure 1/4 cup of sprouted pumpkin seeds and set aside.  For even more flavor, toast your pumpkin seeds in a skillet on medium heat until golden, stirring frequently for about 5 minutes.

Using a vegetable peeler, shave each radish over your salad greens, allowing the shavings to evenly cover your greens.

In a small bowl (or mason jar), whisk all of your salad vinaigrette ingredients.

Add cooled asparagus to your salad.

When ready to serve, plate 2-4 servings and top with sprouted pumpkin seeds and vinaigrette.

This salad is absolutely delicious on its own, and fantastic paired with grilled flank steak and riced cauliflower.
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AIP, Paleo, Whole30 Recipe: Smoked Whitefish Salad with Balsamic Vinaigrette over Frisee

When it’s hot outside, salads and easy-to-prepare meals might be just what your body is craving.

But often, cold meals neglect an important aspect in meal planning that satiates and keeps your blood sugar even (helping you to feel great and free to engage in the day’s activities).

When asked what is a fast protein that is neither eggs or canned tuna and does not require cooking, I say right way, “Smoked fish!”  Delicious and easy.  Remember to stock it in your fridge (look for wild-caught fish without preservatives or sugar).  I found this Blue Hill Bay’s Smoked Whitefish at Whole Foods and it went deliciously over a plate of frisee with sliced oranges and carrots.

Here is a super quick recipe that offers healthy protein, and requires no cooking:

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Smoked Whitefish Salad with Balsamic Vinaigrette over Frisee:

Serves 1

INGREDIENTS:

4 ounces of smoked whitefish (or any smoked fish that you like)

1 bunch of frisee lettuce (or your lettuce of choice)

1/2 fresh orange, thinly sliced

1/2 cup peeled and chopped carrots (I used rainbow carrots)

Fresh cilantro to garnish

1/4 cup olive or avocado oil

2 Tbs. balsamic vinegar

1 Tbsp. fresh lemon juice

1/2 tsp. sea salt

Black or white pepper to taste (omit pepper if you are adhering to the Autoimmune Protocol).

INSTRUCTIONS:

In a large bowl, whisk your olive (or avocado) oil, balsamic vinegar, fresh lemon juice and sea salt.

Roughly chop your frisee and add to your bowl of vinaigrette.

Toss your carrots and smoked whitefish (remove skin and bones, if it has any) in your salad and then pour it all on your serving plate.

Arrange the orange slices on your salad and garnish with fresh cilantro.

And that is it!  You can add all sorts of veggies and healthy fats to this meal, such as sliced radish, chopped celery, cherry tomatoes, avocado or nuts and seeds.  Customize it to make it a salad that you look forward to quickly putting together on a hot day that begs no cooking.

Hope you enjoy this AIP, Paleo and Whole30 meal idea!

Paleo, Whole30 Recipe: Chinese Chicken Salad with Ginger Sesame Vinaigrette

Summer is here and it’s time to enjoy beautiful and nutritious salads!  Here is a Paleo, Whole30 recipe that you can make in advance and pack with you wherever you go because this salad is sturdy, and really fantastic!

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Chinese Chicken Salad with Ginger Sesame Vinaigrette:

Serves 2-3

SALAD:

2 boneless chicken breasts, cooked, cooled and diced

1 mandarin orange, peeled (a quick option is to use canned mandarin oranges, look for them without added sugar)

1 head of romaine lettuce, chopped

1/3 head of purple cabbage, chopped

1/3 head of green cabbage, chopped

1 red pepper, sliced and chopped (omit to keep this recipe AIP, use a peeled and chopped carrot instead)

4 radishes, sliced in thin strips

Handful of fresh cilantro

1 scallion, minced

VINAIGRETTE:

4 Tbs. olive or avocado oil

2 Tbs. sesame oil (omit to keep this recipe AIP)

1 Tbs. tomato paste (omit to keep this recipe AIP, use a whole carrot instead)

2 Tbs. coconut aminos

2 Tbs. apple cider vinegar

1″ piece of peeled, fresh ginger

1 tsp. sea salt

Black or white pepper to taste (omit to keep this recipe AIP)

Sprouted nuts or seeds of choice to top on salad (omit to keep this recipe AIP)

INSTRUCTIONS:

Add all of your salad ingredients to a large mixing bowl (It doesn’t matter what order everything gets added to the bowl.  Just get it all in there).

Toss everything with salad spoons or a baker’s spatula.

Divide evening between 2-3 containers.  This is a big salad so use big containers (it will make tossing the vinaigrette much easier).

If you are not taking this salad to-go, simple leave it in the bowl.

Add all vinaigrette ingredients to a blender and blend on medium-high until the ginger has been completely liquefied.  It will be creamy.

Store vinaigrette in 2-3 small containers until ready to add to your salad (or store in one jar if you are not dividing the salad into lunches).

Sprinkle your salad with a tablespoon of sprouted nuts or seeds.

Enjoy!

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