Recipes – Page 4 – Daily Bag of Goodness

Thai Peanut Chicken – Keto Friendly

October 29, 2017July 12, 2020 Jamie

My last post discussed my current experimentation with the ketogenic diet and trying to stay on it while backpacking. I’m 6 weeks in now and this way of eating feels so good to me that I’m not sure Ill ever got back to all of the carbs I ate previously! I feel like I have to put the disclaimer in here that points out that this might not work for everyone. Since every body is different, its clear that not one diet will work for everyone, but are some of the changes that I’ve experienced on the Keto diet:

Improved energy (big time!)
Improved digestion
Thinking more clearly – No more foggy brain
Clear skin
Improved mood
No more hunger roller coaster (I used to need to eat every 2-3 hours, now I barely snack between meals)

Also, I want to point out that I don’t follow a “strict” keto diet. I have days where I eat MANY more carbs than the traditional keto macros recommend and probably do this 2-3 times a week; However, when I test my ketone levels the next day (via a blood monitor) I’m still ketogenic. And most importantly, I still feel good! I basically just try to keep the fat up, the carbs down and eat food that tastes good. I hate tracking macros, so I only do it occasionally to see where I’m at.

So, I’ve been experimenting with my go-to recipes to make them keto friendly. I like a good peanut sauce and so here is one that turned out great and the macros ended up falling in line with a keto approach: Fat – 62%, 25g Protein – 28%, 25g Carbs – 10%, 9g

Meal prep tip: I recommend either buying 1-2 rotisserie chickens for the week, making a Crock Pot Chicken, or cooking a large batch of chicken thighs on a Sunday to have on hand for easy dinners and lunches. The recipe below calls for spaghetti squash. I also typically roast 1-2 squash varieties on a Sunday night and keep it in the fridge for easy sides for me and the family.

THE WHAT:
STIR-FRY INGREDIENTS
1 Tbsp Coconut Oil
1/2 Medium white or yellow onion - chopped
4-5 stocks bok choy - chopped
1-1/2 - 2 cups chopped green beans
1 cup cauliflower
1 Tablespoon finely diced ginger
1-1/2 cloves finely diced garlic
2 cooked de-boned chicken thigh/legs (skin on is best for keto)

SERVE OVER
Roasted Spaghetti Squash (for a higher carb day)
OR: Kelp Noodles (I like Sea Tangle brand)

OPTIONAL TOPPINGS
Fresh cilantro
Sesame seeds 

SIMPLE PEANUT SAUCE
In small bowl, whisk together the following
1 Tablespoon peanut butter (almond butter could work well too)
1 Tablespoon Tahini
1 tsp coconut aminos
1 tsp chili garlic sauce (found in Asian section, or just some red pepper flakes) - optional
1/4 tsp finely diced ginger 
1/2 clove finely diced garlic 
1 Tablespoon MCT oil (or sesame oil)
3 Tablespoons water (add water as you whisk to desired thickness)

THE HOW:

1. Add coconut oil to a hot large pan or wok and allow to melt.
2. Add onion and saute until translucent.
3. Except for the cooked chicken, add the remaining “Stir-Fry Ingredients” to the pan, stirring or tossing every 2-3 minutes until crisp but cooked.
4. Add the chicken and allow to warm (1-2 minutes).
5. Top either the kelp noodles (lower carb option) or the spaghetti squash (slightly higher carb option) with the stir-fry, the peanut sauce, and desired toppings.

SERVES 3
(great for a family of 2-3: either serve it all, or have a serving left for a weekday lunch)

ENJOY!

Clean Eats, Recipes

“Creamy” Red Sauce

June 4, 2016July 12, 2020 Jamie

I’m not a big red sauce person but was really in the mood for something different on my pasta. I knew of a great vegan “cheese” sauce recipe so I was inspired to tweak it and created this “creamy” red sauce. I made it with pantry staples so it was easy and quick to throw together. Plus, the flavor really surprised me. It truly felt like I was eating a dairy-based creamy red sauce and it completely tricked my taste buds.

This would be great over my Pasta with Veggies & Chicken recipe!

You need a high speed/powerful blender, and a couple of specialty ingredients such as nutritional yeast and miso paste, but once you have these items in your pantry you can use them in a number of ways. For example, anytime you want to add a “cheesy” flavor to something without adding diary, nutritional yeast is a great substitute. I sprinkle it over my pasta like parmesan, top popcorn with it (yum!), and add it to sauces to add richness. Miso paste can add a nice salty component to Asian sauces, or you can simply add a spoonful to a cup of hot water for a nutritional broth or soup.

THE WHAT:
1/2 diced red onion
2 cloves garlic (diced)
2 Tablespoons EVOO 
1/4 teaspoon sea salt
 
2 handfuls (appox 1/3-1/2 cup soaked raw cashews)
14.5 oz can fire roasted tomatoes
2 Tablespoon nutritional yeast
2 Tablespoons miso paste (I used red, but any would do)

Fill a mug 3/4 full with water and microwave for 1 -1.5 minutes then place raw cashews in hot water and let soak while you prep the blender.
Sautée the first four ingredients in a small skillet on low to medium heat until onions are translucent. Be careful not to burn the garlic (you can add it at the end if you start out with too high a heat).
While sautéing, add the last three ingredients to the blender.
Add the sautéed ingredients to the blender.
Drain the soaking cashews and add cashews to blender.
Blend all ingredients until super creamy and smooth.
In my Vitamix I blended it approx. 2 minutes which also warmed the sauce so I didn’t have to transfer it to a pot to heat it.

Sauce will keep in fridge for a week, or it can be frozen and used later.

Serves 4-6

ENJOY!

Clean Eats, Recipes

Easy Custom Flavored Yogurt

September 29, 2015July 12, 2020 Jamie

I find most store sweetened yogurts to be way to sweet for me. I tend to like the tartness of plain yogurt and get my sweet from fresh fruit, or for a quick fix, local honey or even a little organic jelly (homemade if I have any left). I’m sensitive to cow’s milk, but have found that I can tolerate sheep milk and goat milk yogurts. They are a little more expensive, but OH so good if you cant have regular yogurt and find yourself craving that creamy dairy goodness that only a dairy based yogurt can provide. It’s often a dessert for me and it doesn’t take much to get my “fix”.

Another reason I was looking for a good way to control the sugar of my yogurt is my toddler. He doesn’t mind his yogurt a little tart as well. His favorite is some Greek yogurt with a little local honey mixed in. I even found some fun reusable pouches that I can put it in to help control the mess a bit!

Play around with your own sweetness level and toppings. Add some nuts or granola, some hemp seeds, shredded coconut, or chia seeds.

Please share your favorite yogurt toppings in my comments section!

THE WHAT:
1 cup of your favorite plain yogurt
2 teaspoons of a "no sugar added" jelly (sweetened with fruit juices)
1/4 cup of your favorite fruit
Other toppings as desired - get creative

THE HOW:

This one is pretty self explanatory –

Add 1 cup of plain yogurt to a bowl or to-go container. I love 16oz wide mouth mason jars.
Stir in 2 teaspoons of your favorite jelly.
Add fresh fruit on top.
Add additional toppings as desired.
Enjoy now or later.

Serves 1
ENJOY!

Clean Eats, Recipes

Mexican Caviar (black bean and corn dip)

August 25, 2015July 12, 2020 Jamie

If you google “Mexican Caviar” you will find many versions of a black bean and corn dip/salsa. Some have longer lists of ingredients, but mine is paired down and simple. If you have extra time, and want to get creative, please do so. You cant mess this up.

Some great optional ingredients include: avocado, bell peppers, jalapeno pepper, your favorite hot sauce, tomatoes, the list goes on and on…

This stuff is so good/addictive that no one will realize how easy and affordable it is to make! I promised this recipe in my last post Southwestern Style Burgers since it pairs really well with the burgers. However, this dip is a perfect party side dish anytime of the year. I suggest those scoopable chips for this one.

Below I’ve listed the full sized (aka party sized) portion, but if you are making this with the left over partial cans of black beans and corn after making the Southwestern Style Burgers, then just add the following to the partial cans and mix well:
1/8 cup red wine vinegar
3-4 Tablespoons EVOO (or avocado oil)
2 green onions (finely sliced)
salt and pepper to taste

THE WHAT:

2 cans corn (rinsed and drained) - "Mexicorn" works well
2 cans black beans (rinsed and drained)
3-5 green onions (finely diced) - red onion is also great
1/2 cup red wine vinegar
1/4 cup EVOO (or other mild oil)
2-3 dashes cayenne pepper (to taste)
salt and pepper to taste

In a large bowl add all ingredients listed above and mix thoroughly.
Refrigerate for 20 mins to overnight.
Serve with chips, over the Southwestern Style Burger bowls, over grilled chicken, etc.

Serves 6+

ENJOY!

Clean Eats, Recipes

Southwestern Style Burgers

August 20, 2015July 12, 2020 Jamie

Who doesn’t love a good grilled burger in the summer? Today I want to share a healthier ground chicken burger, but I want to give you one that will still satisfy that burger craving!

The ingredients are simple pantry staples so these burgers are quick and easy to throw together. I added a bonus recipe of a quick slaw that you can optionally make as well. And, for those leftover black beans and corn, I have a great corn and bean salsa recipe (aka Mexican Caviar) that Ill share in an upcoming post. But if you want to keep it extra simple, just throw some of the extra beans and corn into your rice bowl.

I served my burgers over rice (I’m kinda hooked on burger bowls lately), but these burgers can obviously be served on a traditional bun as well (I recommend a whole grain bun). I would recommend topping with some guacamole and a dab of salsa. Serve the slaw on the side, or as an additional burger topping. Yum!

Please share any other ideas you have for enjoying these burgers in the comment section. I love to hear new ideas!

THE WHAT:
1 cup cooked brown rice

BURGERS
1 lb ground chicken meat (or turkey works great too) 
1/4 cup ground flax seed  
1/2 cup black beans (If using canned, drain and rinse first)
1/3 cup corn (If using canned, drain & rinse first)
1 large minced garlic clove
1/2 teaspoon cumin
1/2 teaspoon fine sea salt
1/2 teaspoon chili powder
3 Tablespoons salsa of choice
1 avocado (Optional)

Quick Lime Slaw
Juice of 1 lime 
3 Tablespoons avocado oil (or EVOO) 
1/2 teaspoon fine sea salt 
1/4 teaspoon chili powder
1 Tablespoon chopped cilantro (optional)
1/2 head of small green cabbage finely sliced

THE HOW:

Cook brown rice according to package directions. Use bone broth instead of water if you have any on hand.
In a medium bowl add all of the burger ingredients and ‘squish’ together by hand to blend well.
Press into 4-5 patties and set on plate. If you have time to let them marinate, stick the patties back in the fridge for 30 minutes (or as long as overnight). It really helps make them more flavorful, but they are good even if you throw them right on the grill.
drizzle a little EVOO on each side so they do not stick to the grill.
Place burger patties on a hot grill.
Cook the burgers 7 minutes the first side and approximately 6 minutes the second side. Check the internal temperature of the burgers if you are unsure, but do your best not to overcook as this will dry them out.
While the burgers are grilling, add all slaw ingredients to a small bowl and toss thoroughly to fully coat the cabbage. Set aside.
Once peppers cool a bit, you can peal the skin (if you like) and slice them long ways.
Slice or cube your avocado.
Once burgers are done, let them rest approx. 5 minutes.
Assemble your burger bowl:
- Place a 1/2 cup of cooked brown rice in the bottom of a bowl
- Add a burger
- Top the burger with some Quick Lime Slaw
- Add the Mexican Caviar (if you opted to make it), or just sprinkle some of the extra beans and corn into the bowl
- Add some avocado slices and drizzle with some salsa

Serves 4-5
ENJOY!