Jhoanne's Butternut Soup

 

Healthy Chicken Pot Pie Soup

 

Ingredients

• 1 tablespoon olive oil
• 1 1/2 pounds uncooked boneless skinless chicken breast, diced
• Freshly ground salt and pepper
• 1/2 tablespoon olive oil
• 1 white onion, chopped
• 2 large carrots, sliced
• 3 cups diced yukon gold potatoes
• 3 cups finely chopped cauliflower florets
• 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
• 2 cups of unsweetened almond milk, cashew milk, skim milk, 2% (if you want a richer soup, you can use whole milk)
• 3 cups low sodium chicken broth
• 1/2 teaspoon salt, plus more to taste
• Freshly ground black pepper
• 1 cup frozen peas

Instructions

• AD
  Place a large dutch oven or pot over medium high heat. Add in olive oil. Once oil it hot, add in diced chicken breast and generously season with salt and pepper. Cook chicken for 4-6 minutes or until thoroughly cooked and no longer pink. Remove chicken from pot and transfer to a large bowl; set aside for later.
• In the same pot, add in 1/2 tablespoon olive oil, chopped onion, sliced carrots, diced gold potatoes, diced cauliflower and thyme. Saute for a few minutes until onion begins to soften, then add in milk, chicken broth and salt and pepper. Allow mixture to simmer uncovered for 10 minutes or until potatoes are fork tender.
• AD
  Next remove 3 cups of the mixture from the pot and add to a blender. Blend until completely smooth (be careful while you do this!), then transfer puree back to the pot. Stir in cooked chicken and frozen peas. Allow mixture to simmer for 5-10 more minutes to thicken up a bit. Taste and add more salt and pepper, if necessary. Garnish with extra black pepper and fresh thyme, if desired. Great with biscuits or crackers, if you’d like.

Recipe Notes

To make this recipe vegan: if you want to make this recipe vegan or vegetarian, you can use chickpeas instead of chicken, and also be sure to use vegetarian broth and a dairy free milk.

Optional: Feel free to add ¾ cup of corn if not doing whole 30. If you'd like some more veggies in this soup, I suggest adding 8 ounces of baby bella mushrooms, which you can saute with the onion, carrots and potatoes.

Nutrition

Serving: 1serving (based on 4)Calories: 369calCarbohydrates: 30.5gProtein: 41.9gFat: 10.9gSaturated Fat: 1.6gFiber: 7.3gSugar: 7.1g

GF Pumpkin Cake in a Mug

 

• 3 tbsp pumpkin puree
• 1 egg
• 1 tbsp milk of choice
• 1/2 tbsp maple syrup (1 tbsp for more sweetness)
• 1/4 tsp vanilla extract 
• 1/4 cup gluten free all purpose flour
• 1 tsp baking powder
• 1/2 tsp pumpkin pie spice
• Dash of cinnamon
• Pinch of sea salt
• 1–2 tbsp dairy free chocolate chips*

For the cream cheese glaze:

• 1 tbsp softened cream cheese (vegan or regular)
• Splash of maple syrup, to taste
• Dash of cinnamon
• Milk of choice, as needed to thin

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INSTRUCTIONS

1. In a large mug, whisk together the pumpkin, egg, milk, maple syrup, and vanilla until smooth.
2. Stir in the dry ingredients until a smooth batter forms, then stir in the chocolate chips.
3. Microwave for 2 minutes then allow to cool a couple minutes.
4. While mug cake is cooling, mix together the cream cheese glaze ingredients. Spread over the top of the cake and enjoy! 

Red Lentil Coconut Curry

This recipe is from Mealime

Full ingredient list

2 avocados

16 fl oz chicken or vegetable broth

1 small bunch cilantro

1 (13.5 fl oz) can coconut milk

2 (14.5 oz) cans diced tomatoes

4 cloves garlic

2 (1 inch) pieces ginger root

2 jalapeño peppers

2 red bell peppers

1/2 medium red onion

1 tsp curry powder

2 Tbs extra virgin olive oil

1 cup red lentils, dried

1 tsp salt

Instructions:

1

Wash and dry the fresh produce.

2 (1 inch) pieces ginger root

2 jalapeño peppers

2 red bell peppers

2 avocados

1 small bunch cilantro

2

Heat a large pot over medium heat.

3

Peel and mince the garlic and red onion. Peel and mince or grate the ginger.

4 cloves garlic

½ medium red onion

4

Once the pot is hot, add oil and swirl to coat the bottom.

2 tbsp extra virgin olive oil

5

Add the garlic, onion, and ginger to the pot and cook, stirring occasionally, 2-3 minutes.

6

Quarter the jalapeño peppers lengthwise; seed and remove ribs of the jalapeños with a spoon. Finely dice (Be careful, with jalapeños, do not touch your eyes and ensure you wash your hands after handling or wear gloves while preparing).

7

Small dice the bell peppers. Add the jalapeños, bell peppers, curry powder, and salt to the pot. Cook, stirring occasionally, 2-3 minutes.

1 tsp curry powder

1 tsp salt

8

Add the diced tomatoes, coconut milk, and broth to the pot. Stir and bring to a boil over high heat, then add the red lentils. Reduce heat to medium-low and cook, stirring occasionally, until lentils are tender, 22-25 minutes.

2 (14.5 oz) cans diced tomatoes

1 (13.5 fl oz) can coconut milk

16 fl oz (2 cups) chicken or vegetable broth

1 cup red lentils

9

Meanwhile, halve and pit the avocados; slice crosswise while still in the skin and scoop out with a spoon.

10

Shave the cilantro leaves off the stems; discard the stems and mince the leaves.

11

To serve, divide the lentil curry between bowls; top with sliced avocado and minced cilantro. Enjoy!

Cauliflower Pizza Crust Recipe in 5 Simple Steps

Prep Time35 mins

Cook Time25 mins

My 5-Step Cauliflower Pizza recipe is quick, easy, and the the most delicious alternative to a flour-based pizza dough.

Author: Gemma Stafford, Recipe adapted from Ambitious Kitchen

Servings: 1 12" pizza

Ingredients

• AD
  1 medium (1lb 6oz/630g) head of cauliflower cut into florets
• 1 large egg
• ¾ cup (2 ¼oz/64g)  shredded mozzarella cheese
• ¼ cup (¾ oz/21g) grated parmesan cheese
• 1 large garlic clove crushed
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ½ teaspoon freshly ground black pepper
• ½ cup 5 minute pizza sauce
• ¾ cup shredded mozzarella cheese

Instructions

• AD
  Using a food processor, pulse the cauliflower in 2 batches until it resembles fine rice, roughly 30 seconds.
• Place cauliflower in a microwave safe bowl and cover with cling wrap. Microwave on HIGH for 5 minutes (Alternatively, you can also steam the cauliflower). Let cauliflower cool for 15 minutes.
• Once cool enough to handle, transfer cauliflower to a clean kitchen towel. Tighly squeeze out any moisture as best you can leaving no water remaining. This will yield you best results.
• Next transfer cauliflower pulp to a large bowl and add in egg, mozzarella, parmesan, garlic, oregano, salt and pepper. Stir to combine and form a soft dough.
• Place a large piece of parchment on a baking tray. Place dough in the middle of the prepared pan and push out with your hands to form roughly a 12 inch circle. Top with my 5 minute pizza sauce, cheese and any of your favorite topping. 
• Bake at 425°F (215°C) on the bottom shelf for roughly 20-25 minutes or until the cheese is golden brown.

  Remove from oven and allow to cool for a few minutes minutes before cutting into 8 slices and serving. This crust doesn't crisp, so you will have to enjoy it using a knife and fork.

2 Layer Pumpkin Cheesecake

 

Jalapeno Popper Chicken Casserole

 I’m here to tell you that you CAN b

Ingredients:

27 ounces cooked skinless chicken breast

½ Teaspoon garlic powder

8 ounces light cream cheese

1 Cup jalapeno

4 ounces reduced fat cheddar cheese

6 slices turkey bacon

Instructions:

Preheat the oven to 375˚F

Lay chicken breasts flat in a casserole dish. Season them with the garlic powder then spread the cream cheese over them evenly.Wash the jalapeño peppers and then cut the tops off. Remove the seeds and stems if you want it milder, or leave some if you want more spice, then cut the peppers into strips and lay them on top of the cream cheese then sprinkle the cheddar cheese over top.Bake for 40-45 minutes, remove from oven 5 minutes before cooking is complete and sprinkle with bacon then return for the remaining cook time. Chicken is done when cooked through to an internal temperature of 165˚F.

Serve warm with some steamed veggies or a side salad!

Makes 6 servings

Per serving

1 Leaner | 1/3 Green | ~3 condiments