Tag Archives: recipe

Chicken Vegetable Marinara with Spaghetti Squash

22 Dec
Serve the sauce blended, partially blended or chunky (like mine) for a healthy and fresh dinner.

Serve the sauce blended, partially blended or chunky (like mine) for a healthy and fresh dinner.

I’ll be honest, this dish does include some time in the kitchen (60-80 minutes) for prepping and cooking, but your health and taste buds will be justly rewarded! It is also a great dish for hiding vegetables from picky eaters and boosting everyone’s’ health. Either blend part or all of the vegetables with an immersion blender to make a thick spaghetti sauce or leave the vegetables whole. No matter what you choose, you’ll create a nutritious, preservative-free homemade spaghetti sauce.

 

Ingredients:

2 lbs chicken breast

1 spaghetti squash

1 tbsp extra virgin olive oil

1 acorn squash, peeled and chopped

2 heads of broccoli, cut into florets

6 carrots, chopped

2 red bell peppers, chopped

6 cloves of garlic, crushed and minced

1 24 oz jar of tomato sauce, low sodium

3 Tbsp dried oregano

3 Tbsp dried basil

1 bay leaf

1/2-3/4 tsp sea salt

20 turns black pepper

 

Directions:

1. In a dutch oven or glass baking dish, add a 1/4 cup of water and chicken breasts with a pinch of sea salt. Cover with the lid (or foil) and slow roast on 325° for 45-60 minutes. Let the chicken rest for 20 minutes before cutting it into chunks. Set aside.

2. While chicken is roasting, chop the spaghetti squash in half, remove the seeds and place cut side up on a baking sheet with a little olive oil. Bake for 45 minutes or until finished. Allow to cool before using a fork to remove the spaghetti squash from the skin.

3. While chicken and spaghetti squash are cooking, chop the vegetables (acorn squash, broccoli, carrots, bell peppers, garlic). When the chicken is finished baking, remove it from the dutch oven, pour out the water and add the olive oil. Then add the vegetables and garlic and saute for 15 minutes. (If you do not have a dutch oven, a large stock pot will work too).

4. Next add the tomato sauce, herbs and chicken and simmer for 15 minutes. If you want to blend the sauce, simmer first without the chicken, then blend it and add the chicken at the end.

5. Serve chicken marinara over the spaghetti squash and enjoy!

Options: additional vegetables (onion, zucchini, eggplant) or top with chopped green onions, olives and/or goat cheese–just have fun with it!

Serves 4-5

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Butternut Squash Stuffed Bell Peppers

18 Mar
My de-constructed bell pepper served with steamed asparagus and kalamata olives.

My de-constructed bell pepper served with steamed asparagus and kalamata olives.

Sometimes I feel sassy and I like to replace tomato-based sauces with a simple butternut squash puree. Tonight was a fancy-sassy-saucy night…

Ingredients:

4 red bell peppers

1 lb grass-fed ground beef or bison, or ground turkey

1/2 red onion, chopped

1 large garlic clove, minced

1/4 tsp sea salt

15 turns black pepper

2 tsp oregano, dried

2 tsp basil, dried

1 tsp fennel seeds

pinch of ground cloves

1 tsp apple cider vinegar

2 lbs butternut squash, cubed

1 Tbsp coconut oil

1 Tbsp extra virgin olive oil

1 tsp lemon juice

1/4 tsp salt

1/4 tsp garlic powder

 

Directions:

1. Pre-heat oven to 350°. Place cubed butternut squash on a baking pan and lightly coat with coconut oil. Roast for 25-30 minutes.

2. While squash is cooking, brown meat and drain fat. Add onion, minced garlic, salt, black pepper, oregano, basil, fennel seed, apple cider vinegar and cloves to meat and simmer for 15 minutes.

3. While meat mixture is simmering, pre-heat oven to 325° and chop the tops off of the bell peppers. (Save tops to make into strips for dipping into hummus or guacamole or chop them up to use in omelets, frittatas or egg scrambles.) Steam bell peppers for 10-15 minutes. Remove and place upside down on towel to drain any liquid.

4. Place meat mixture in a glass mixing bowl and set aside. Place roasted squash, olive oil, lemon juice, salt and garlic powder in a food processor and blend until smooth.

5. Place the pureed squash in the bowl with the meat and combine. Spoon meat-squash mixture into bell peppers and bake for 30-40 minutes or until bell peppers are tender.

 

Serves 4

 

Recipe courtesy of Stephanie Bell

Warm Cinnamon Nut ‘N Apples (grain, gluten, sugar and dairy-free)

30 Dec

IMG_1823I grew up on cinnamon applesauce and apples and peanut butter as snacks. When the temps drop, I love nothing more than smelling baked apples and eating a warm fuzzy kind of snack. It’s like a hug in a bowl for your tummy.

Ingredients:

1/2 cup raw almonds

1/2 cup raw pecans

1/2 cup raw walnuts

3 Fuji apples (or any sweet apple)

2 tsp cinnamon

pinch of sea salt

1/4 cup almond milk

Directions:

1. Soak the raw nuts in water with a pinch of salt for at least 7 hours.

2. Pre-heat oven to 325°. Cut apples in half and core them. Place them cut side up on a baking sheet  greased with coconut oil and bake for 45 minutes.

3. While apples are baking, drain and rinse the nuts until the water runs clear. Place in a food processor.

4. Add the baked apples, cinnamon, pinch of sea salt and almond milk to the food processor and blend until porridge consistency.

5. Put porridge in a pot and warm on the stove top. Add more milk if needed and top with crushed pecans and fresh fruit.

Serves 4

DIY Healthy Holiday Gifts

9 Dec
Spicy Cashews, almonds and pumpkin seeds.

Spicy Cashews, almonds and pumpkin seeds.

Homemade gifts for family and friends make me smile–they are thoughtful, personal and unique. I love giving and receiving them! And who doesn’t like giving gifts? Here are some nourishing warm fuzzies to share with your loved ones this holiday. Hugs!

 1. Spicy Nuts Choose a variety of nuts and seeds, toast them in a skillet until lightly brown, then toss them with olive oil and your favorite spices. Add Golgi berries for a sweet kick or just keep it all spicy. Place them in a bag with a pretty bow or in a festive tin.

2. I Burned You a Mixed CD Oh, yes… this may bring you back to 1998, but it’s all good. Make a playlist of your favorite exercise songs and burn them onto a disc. 70 minutes of booty shakin’ good lovin’ right there!

 3. Turtle Smoothie in a Jar Instead of filling a mason jar with homemade chocolate chip cookie ingredients, fill the jar with 2 servings of your favorite protein powder, 3 Tbsp raw cocoa powder, and 1/4 cup raw pecans. All they have to do is add 4 Tbsp peanut, almond or sunflower seed butter, 12 oz almond milk, a banana and 12 oz ice. Tie a cute bow around the jar with the recipe attached. Makes 2 smoothies.

4. Couples Coupons Are these über cheesy? Yes. Are they completely awesome if you are the recipient? Heck yes! Design coupons and print them out on card stock. Fill in your own gifts of massage, foot rubs, cook their favorite healthy dinner, go on a walk, etc. Have fun and spoil your loved one!

5. Fruit and Vegetable Wash This is perfect for your veggie lover friends! Find a cute or fun spray bottle and fill it with 1 cup of water, 1 cup apple cider vinegar, 1 Tbsp baking soda and juice of 1/2 lemon. As always, attach the recipe so they can refill it and use it time and time again.

6. Take the Chill Out Chili in a Jar Nothing says “Happy Holidays” like homemade warm and cozy soup! Use your favorite chili (or other signature soup) recipe and place all of the spices in a mason jar. Tie a bow around the jar with the recipe attached.

Recipes courtesy of Stephanie Bell

Slow Cooker Sage Apple Chicken

2 Dec

IMG_1787The picture doesn’t give this Fall dish justice, but the apples and cinnamon add a subtle warmth and sweetness to the chicken. Best eaten with a side of roasted asparagus and in your coziest pajamas.

Ingredients:

2 lbs chicken breast

2 fuji apples cored and sliced

1 sweet onion, coarsely chopped

6 garlic cloves, minced

olive oil

black pepper to taste

1 tsp sea salt

1/2 cup chicken broth

2 tsp cinnamon

1/2 tsp cloves

1 Tbsp fresh sage, chopped

Directions:

1. Preheat oven to 300° if using a Dutch Oven.

2. Place olive oil and chicken in saute pan or Dutch Oven. Lightly season with black pepper and sea salt. Brown the chicken on both sides to lock in the juices.

3. In mixing bowl, mix chicken broth, sea salt, cinnamon and cloves.

4. If chicken is already in the Dutch Oven, place apples, onion, garlic and sage over chicken. Pour broth on top. If using a slow cooker, place apples, onion, garlic and sage on the bottom, place the chicken on top and then pour the broth.

5. Cook on low heat for 6-8 hrs in the slow cooker or bake for 2 hours in the Dutch Oven.

6. Remove chicken and 1/2 of the apples and onions. Use an immersion blender and make a sauce out of the remaining broth, onions and apples if you’d like.

Serves 4-6

Recipe courtesy of Stephanie Bell

Cilantro Lime Scallops with Mango Salsa

9 Sep

So, I originally created this recipe for a guy I was interested in. Of course I had a “trial run” with my friend, Lynn, to make sure it was as delicious as it sounded in my head. The recipe was a success! (The guy? Not the right one.)

IMG_1524

Ingredients:

Scallops:

1 lb sea scallops

1 lime, juiced

2 Tbsp cilantro, chopped

1 tsp crushed dried red chile flakes

1 Tbsp extra virgin olive oil

salt and pepper to taste

Mango Salsa:

1 mango, diced

1/2 red onion, diced

1/2 red bell pepper, diced

2 Tbsp cilantro, chopped

1 lime, juiced

pinch of cayenne pepper (more if you like it spicy)

salt to taste

Salad:

4 cups romaine lettuce, spinach or arugula

2 avocados, chopped

8 slices of nitrate free turkey bacon

1 bunch asparagus, steamed and cut into 2 in. lengths

6 carrots, chopped

1/8 cup macadamia nuts, crushed

Directions:

1. Chop asparagus into 2-inch pieces, steam for 3-5 minutes, blanch with cold water, pat dry and set aside for salad.

2. Place scallops in sauté pan with olive oil, lime juice, red chili flakes, cilantro, salt and pepper. Let sit for 10 minutes. Cook over medium low heat for 5 minutes each side or until scallops are opaque.

3. While scallops are sitting and marinading, bake bacon for 20 minutes at 350°. Drain grease or pat dry with a towel. Chop and set aside.

4. To make salsa, combine all salsa ingredients in a dish and mix well.

5. Combine all salad ingredients together and top with scallops and salsa.

Serves 4-5

Recipe courtesy of Stephanie Bell

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Farmer’s Market Frittata

5 Aug

IMG_1665Frittatas are my lazy answer to healthy and inexpensive cooking. I throw in everything but the farmer in this protein, vegetable and fiber packed dish. Got something from your local CSA and you have no clue what it is? Chop it up and throw it in a frittata. Why not?

Ingredients:

2 red bell peppers, diced

1 bunch green onions, sliced

4 baby zucchini, diced

2 carrots, diced

4 garlic cloves, minced

1 lb spinach, chopped (or 1 lb package frozen chopped spinach, thawed)

2 T fresh basil, chopped

1 T fresh oregano, chopped

10 free range eggs

8 egg whites, free range eggs (or 1 carton of organic 100% liquid egg whites)

black pepper to taste

sea salt to taste

coconut oil

Directions:

1. Sauté bell peppers, green onions, zucchini, carrots and garlic in coconut oil for 5-8 minutes. Set aside to cool.

2. Use coconut oil to grease an 9×13 glass baking dish. (That’s right, this is a super lazy frittata. No fancy “cooking it on the stove, then placing it in the oven.” Some may categorize this as an “egg bake.”). Preheat oven to 325°.

3. Whisk eggs and egg whites together. Add remaining ingredients, making sure sautéed vegetables have cooled so they don’t cook the eggs. Pour into glass dish.

4. Bake in oven for 35-40 minutes until an inserted toothpick comes out clean.

5. Enjoy plain or serve topped with sliced tomatoes, avocado, kalamata olives or a touch of goat cheese.

Serves 4-6

Recipe courtesy of Stephanie Bell