Beet & Goat Cheese Crostini

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The nutritional benefits of beets are amazing! They’re packed with B vitamins, and minerals and fiber are found in the bulb. In order to get the most flavor out of your beets, roast them. Simply peel and cut the beets into small diced size chunks and cook on a baking sheet at 400 degrees Fahrenheit. The high heat will create browning around the edges and bring out the natural sweetness of the beet, deepening the flavor with each bite. Save those beet greens for another use. With a slight bitterness, like kale, they can be sautéed with a little bit of olive oil and salt for a great side dish to any meal.

Ingredients

6 small red (and golden if available) beetsscrubbed clean
2 tbsp olive oil
1 tbsp white balsamic vinegar
¼ tsp salt
¼ tsp black pepper
4 oz goat cheeseroom temperature
2 tbsp almond milkunsweetened and unflavored
1 crusty whole-grain baguettesliced into 1/2 inch thick pieces
½ cup arugulachopped
½ cup walnutschopped

Directions

Set your oven rack in the center position. Preheat to 400 degrees Fahrenheit.

Wash and peel beets. Cut into bite-sized pieces.

In a medium-sized bowl, toss together the beets, 1 Tbsp olive oil, salt, and pepper. Place on a foil-lined sheet pan. Roast until beets are fork tender, about 15-20 Minutes (cook time will be less since we are dicing the beets into smaller pieces).

Take beets out and let cool.

Load sliced bread on rack and set back in the center position. Broil (make sure you watch the toast so it doesn’t burn) until the toast darkens slightly around the sides. Remove from the oven and let cool.

Prepare goat cheese topping. Stir goat cheese and milk in a medium bowl until smooth, removing any clumps from the cheese, if not at room temperature yet. Season with pepper.

Spread about 2 Tbsp of the mixture on each piece of toast. Top with beets and garnish with arugula and chopped walnuts.

Optional: drizzle some local honey over the tops of each crostini to bring out the sweetness of the beets.

Chickpea Spring Salad

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This salad is full of plant-based protein and bright colors, a great option to pack for lunch or a healthy dish to bring to your next barbecue this Spring!

Ingredients

15 oz can of chickpeasrinsed and drained
1 head leaf lettucerinsed, drained and chopped
½ yellow bell pepperseeded, veined and chopped
½ red bell pepperseeded, veined and chopped
¼ cup red onionthinly sliced
10 grape tomatoeshalved
1 medium cucumberquartered and thinly sliced
4 oz feta cheesecrumbled
5 radisheshalved and thinly sliced
1 medium avocadohalved and thinly sliced
For the dressing:
2 tbsp olive oil
2 tbsp lemon juice
2 cloves garlicgrated
1 tsp dried oregano
salt and black pepper to taste

Directions

Place lettuce in a large mixing bowl. Add the rest of the ingredients and lightly toss to combine.

In a mason jar with lid, add the dressing ingredients. Seal and shake for about 25 seconds or until all ingredients are combined. Pour over salad and toss.

Strawberry Rhubarb Cobbler with Granola

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Sweet, fragrant strawberries, mixed with the tartness of rhubarb, make for this amazing dessert. If you’re lucky enough to have leftovers, mix them into your favorite yogurt the next day for a convenient breakfast parfait to take with you on the go!

Ingredients

Filling:
3 cups fresh strawberriesquartered
3 cups fresh rhurbarbsliced (remove excess strings first)
¼ cup granulated sugar
1 tbsp cornstarch
1 tbsp fresh lemon juice
1 tbsp chia seeds
2 tbsp water
¼ tsp salt
Topping:
½ cup brown sugarlightly packed
⅓ cup old-fashioned oats
2 tbsp flax seeds
½ cup whole-wheat flour
¼ cup buttersoftened

Directions

Preheat the oven to 350 degrees Fahrenheit. Lightly coat 10 individual ramekins with cooking spray.

In a large bowl, add strawberries, rhubarb, sugar, chia seeds, cornstarch, lemon juice, water, and salt. Stir together and let sit for a few minutes.

Prepare the topping in a medium-size bowl. Add brown sugar, oats, flour, flax seeds, and butter. Combine, using a fork or pastry blender until you get a grainy texture. Make sure not to over-combine as it will warm and soften the butter, you want it to remain cold.

Place your filling inside each of the ramekins and finish with crumble topping.

Place all ramekins on a baking sheet and place in the oven for 30-35 Minutes or, until the topping is brown and the filling starts to bubble on the sides of the dish. Cool on a wire rack for about five minutes and serve while still warm.

Optional: Add a dollop of fresh whipped cream on top.

Chicken Tikka Masala

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If you’re wanting a meal that tastes like dine-in straight from your favorite Indian restaurant, but that’s also keto friendly, and has the health benefits of fresh homemade ingredients, we’ve got you covered. Best part is your home will smell like the aromatic spices all day – yum!

Ingredients

1 ½ lbs skinless chicken breastscut into bite-size chunks
For the chicken tikka marinade:
1 tsp salt
3 tbsp lemon juice
1 tbsp olive oil
2 tbsp gingergrated
5 cloves garlicgrated
2 tsp ground cumin
1 tsp paprika
1 tsp garam masala
½ tsp ground coriander
½ tsp cayenne pepperif you like it hot, add a pinch more
½ cup plain Greek yogurt
For the masala sauce:
4 tbsp olive oil
½ cup onionfinely chopped
1 tbsp gingergrated
5 cloves garlicgrated
1 tbsp ground coriander
1 tsp tumeric
2 tsp chili powder
2 tsp paprika
½ cup plain Greek yogurt
1 cup canned crushed tomatoes
¼ tsp garam masala
⅓ cup cilantro leaveschopped (for garnish)

Directions

Place chicken inside a large plastic storage bag for marinating.

Add the salt and lemon juice, seal and massage ingredients into the chicken. Let sit in fridge for about 30 Minutes.

Add ginger, garlic, yogurt, and spices. Seal bag and massage ingredients into the chicken. Place in a dish (to prevent leaking) and place in the fridge overnight.

Use your outdoor grill or indoor grill pan and brush with a little oil. Place your chicken chunks on skewers (separating each piece slightly so the chicken cooks evenly). Set the skewers on the grill on medium-high heat for about 4 minutes per side, turning until each side is charred and the chicken is fully cooked. This takes about 10-15 minutes.

Make the chicken tikka masala sauce:

Add oil in large pan over medium-high heat. Add onions and cook until soft and slightly browned. About 5 minutes.

Add ginger and garlic, stirring for about a minute.

Add all spices (except the garam masala) and stir. Add the yogurt, 1 Tbsp. at a time, while still stirring.

Add the crushed tomatoes and cook on medium-low for about 5 minutes, stirring every minute or so to mix ingredients together.

Stir in the garam masala and taste sauce for seasoning and adjust as needed.

Add the cooked chicken to the sauce and stir to coat all pieces. Serve with fresh chopped cilantro on top.

NOTES: This is a great recipe where you can marinate the chicken the day before you plan on eating this meal.

Gluten Free Irish Soda Bread

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Celebrate St. Patrick’s Day with this gluten-free twist on traditional Irish soda bread. Warm it up and serve with a light spread of butter or pair it with Irish stew for a warm and cozy March meal.

Ingredients

3 cups gluten free all-purpose flour
2 tsp xanthum gum
½ tsp salt
¼ cup granulated sugar
1 tsp baking soda
½ tsp baking powder
¼ tsp cream of tartar
⅓ cup buttercubed and cold
1 cup buttermilkmay need to add additional 2 tbsp
⅓ cup dried currantsraisins can be substituted in a pinch
½ tsp caraway seedslightly toasted

Directions

Preheat oven to 350 degrees and line a baking sheet with parchment paper.

Grab a large mixing bowl and sift the flour, salt, sugar, baking soda, baking powder and cream of tartar (this is important to do so your bread is light and fluffy, not heavy and dense).

Blend in the cold butter with a pastry blender until the mixture resembles a course corn meal consistency and you can see the tiny bits of flower coating the butter pieces.

Add the buttermilk and stir in until mixed. Stir in the currants and caraway seeds and blend well. I like to sprinkle the seeds over the entire top of the mixture in the bowl, so they are spread out a bit versus clumped in one spot.

Take the dough out of the bowl and shape into a ball and place on the prepared baking sheet. Take the palm of your hand and slightly flatten the dough into a circle shape leaving a bit of a dome in the center. Cut a cross in the top.

Bake at 350 degrees for about 45-50 Minutes. Cool on a wire rack and serve warm or at room temperature.

STORAGE: Keep in an airtight container for up to 3 days. It can also be sliced and frozen.

NOTES: To get the full flavor of this bread, you should try your best to use the caraway seeds and dried currants. You can, however skip the caraway seeds if you dislike the taste/smell (like licorice) and substitute the currants with dried raisins. This recipe really needs butter, and the real stuff is best! Go for it – I love Kerrygold, it’s all I use in my home. If you don’t have buttermilk, you can use 1 cup milk plus 2 Tbsp. of white vinegar.

Patty’s Corned Beef Hash

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Many of you have already bought your corned beef and plan to make it this weekend for St. Patrick’s Day. What do you do with the leftovers? One of my favorite ways to enjoy them is by chopping up chunks of corned beef and potatoes and crisping them up in a cast-iron skillet with a poached egg on top and my favorite hot sauce on the side.

Ingredients

2 tbsp coconut oil
½ cup finely chopped onion
1 clove garlicgrated
½ cup finely chopped green pepper
4 cups potatoescooked and diced
2 cups lean corned beef brisketchopped or shredded
½ cup low sodium chicken brothor water
¼ cup fresh chopped parsley leaves
4 large cage free eggs
Celtic sea salt and fresh cracked black pepper
your favorite hot sauce

Directions

In a large cast-iron skillet, heat 1 Tbsp. coconut oil over medium-high heat. Add onion and pepper and sauté until it starts to soften, about 5 minutes. Add grated garlic and stir in. Empty contents on a plate and set aside.

Add remainder of the coconut oil to the pan and gently add your chopped potatoes to the skillet. Make sure they are not crowded, or they will steam versus crisp up. Stir and flip chunks over once they become crusty on the bottom, about 8 minutes.

Stir in corned beef and add broth and cook, scraping up all the brown bits on the bottom of the pan. Add the veggies back in the skillet, parsley and season with salt and pepper and cook for about 5 minutes on medium-low.

Fill a large skillet with 2 inches of salted water and bring to a simmer. Break one egg at a time onto a small saucer and slide it slowly into the simmering water. Poach each egg until set to desired firmness, usually 4 to 5 minutes (less if you like your yokes to be runny).

Plate your hash and add 1 to 2 poached eggs over the top. Serve with hot sauce on the side or drizzle over the top.

NOTES: A cast-iron skillet makes all the difference with this recipe. Just before serving, drizzle a little MCT oil over the top for the brain-fueling healthy fats.

Shamrock Coconut Smoothie

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A fun spin on a smoothie that sneaks in some amazing nutrients like folate, vitamin C, niacin and potassium. Don’t forget the fiber and healthy fat! This brain boosting drink can be poured into your favorite popsicle molds for a whole new way of consuming this healthy snack.

Ingredients

½ cup coconut milktry to find a brand free of chemicals and additives
½ cup plain Greek yogurtgrass fed and organic is best
1 cup fresh spinach leaves
1 large bananapeeled and sliced
1 large green applecored, peeled and chopped
2 tbsp shaved coconut
1 cup ice

Directions

Pour all ingredients into the blender. Blend until smooth and serve immediately.

Put a fun twist on this recipe and grab out your popsicle molds. Sprinkle a teaspoon of coconut shavings in the bottom of each mold. Slowly pour your smoothie mixture into each mold and place in the freezer until frozen. This is a great summer treat!

Keto Chocolate Cheesecake

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Valentine’s Day is just around the corner and that means chocolate! With so many people eating healthier, following diets and exercising more, we wanted to share a recipe that offers all an alternative to the heavy rich and creamy cheesecake that is both tasty and decadent. It all starts with cocoa powder. From the crust to the filling, you may have to hide a piece before it’s all gone!

Ingredients

Crust:
1 ¾ cups blanched almond flour
4 tbsp cocoa powder
3 tbsp monk fruit erythritol blend
⅓ cup butter melted
1 tbsp vanilla extract
Filling:
8 oz unsweetened baking chocolate
24 oz cream cheesesoftened at room temperature
1 ¼ cups powdered monk fruit sweetener
1 tbsp vanilla extract

Directions

Crust:

In a large bowl, stir almond flour, cocoa powder and erythritol.

In a small bowl, stir melted butter and vanilla together. Add to dry mixture. Stir until the mixture sticks to the back of the spoon or spatula. It should be crumbly, but sticky enough when pressed together.

Line the bottom of a 9-inch springform pan with parchment paper. Press the crust into the bottom of the pan. Chill while preparing the filling.

Filling:

Melt the unsweetened chocolate in the microwave or use a double boiler on the stove, stirring occasionally. Be careful not to overheat, especially in the microwave. The chocolate can burn, and you’ll have to start over. Set aside and cool.

Use a hand mixer at medium-low speed to beat together the cream cheese, powdered sweetener and vanilla extract, until fully incorporated and fluffy.

Once the chocolate has cooled, beat into the cream mixture at medium-low speed.

Transfer the filling to the crust and use a spatula to smooth it over the top. Place in refrigerator for 2-3 hours, until set.

NOTES: When it’s time to serve, add sliced fresh strawberries on top.

Heart Healthy Chicken Lettuce Wraps

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There are moments when craving certain foods can send you heading for your favorite take-out restaurant. But these wraps satisfy those cravings, are so much healthier than take-out, and are very easy to make. It’s a win-win-win! This recipe is heart healthy, packed with nutrients, and has great flavor.

Ingredients

2 tbsp avocado oil
2 tbsp balsamic vinegar
1 tbsp sesame oil
2 tbsp coconut aminosyou can also use braggs liquid aminos
2 boneless, skinless, chicken breasts, thinly sliced if you can, use organic grass fed
¼ cup green cabbagethinly sliced
¼ cup green onionsthinly sliced at an angle
½ cup mushroomsthinly sliced
3 fresh cloves garlicgrated
1 tsp fresh gingergrated
½ tsp sea salt
½ tsp fresh cracked black pepper
¼ cup carrotsjulienne (for garnish)
1 tbsp sesame seeds(for garnish)
butter lettuce leaves

Directions

In a medium-sized bowl, add sesame oil, balsamic, aminos, ginger, garlic, salt, pepper and chicken. Mix and set aside.

Chop veggies.

In a large pan over medium heat, add avocado oil, onions and mushrooms. Sauté for 5 minutes, stirring gently.

Add chicken and cook to brown, about 8-10 minutes.

Add cabbage and reduce to low. Cover and let simmer for about 5 minutes, until cabbage is softened (stir every few minutes).

Rinse butter lettuce and pat dry with clean kitchen towel. Pull apart leaves and place on platter. Add 1-2 Tbsp. of mixture in center of lettuce and top with carrots and sesame seeds.

NOTES: These make a great light lunch or snack. Also amazing for entertaining. Sometimes I’ll add a few extra veggies and place as toppings for guests to add as they wish. Sprouts, red cabbage, and chopped cashews are just a few of my faves!

Cauliflower Rice Stuffed Peppers

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Get rid of those extra calories and carbs in most traditional stuffed pepper recipes and cross over to a healthier version that is loaded with nutrients without sacrificing great flavor! We are swapping that white rice for cauliflower “rice.” Use any color pepper you have on hand and pack up those left overs for work the next day.

Ingredients

4 large red bell peppers
2 cups cauliflower florets
2 tbsp extra virgin olive oil
½ cup chopped onion
1 lb lean ground beefyou can also use lean ground turkey
2 cloves garlicminced
½ tsp dried oregano
¼ tsp red pepper flakeadd more if you like it hotter
¼ tsp ground cumin
8 oz can tomato sauce
½ cup part-skim mozzarellashredded
Celtic sea salt and fresh cracked black pepper to taste

Directions

Preheat oven to 350 degrees Fahrenheit.

Cut bell peppers in half down the middle and core out all seeds and pepper cavities. Boil an inch of water in a large pot fitted with a steamer basket. Steam the peppers until starting to soften, about 2-3 minutes. Remove the peppers from the pot and set aside.

Pulse cauliflower in a food processor until contents are the size of rice. Heat half of the olive oil in a large skillet over medium heat. Add the cauliflower rice and a pinch of salt and pepper. Cook, stirring, until softened and starting to brown, about 3-5 minutes. Transfer to a small bowl.

Wipe out pan and add the remainder of the olive oil and sauté the onion until tender, about 3-5 minutes. Add garlic, beef, oregano, red pepper flake, cumin and salt and pepper to taste. Cook, stirring and breaking up the beef with a wooden spoon just until no longer pink, about 5 minutes. Add tomato sauce and the cauliflower rice; stir to coat.

Place peppers upright in an 8-inch square baking dish. Fill each pepper with a generous 1 cup of the cauliflower mixture. Top each pepper with 2 Tbsp. cheese.

Bake until the filling is heated through and the cheese is melted, about 20-25 Minutes.

NOTES: This also goes great with ground turkey. This is a great double-batch recipe that you can pre-package for lunches during the week too!