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Maple-Glazed Chicken with Sweet Potatoes

Ingredients: 1 1-pound 8-ounce package refrigerated mashed sweet potatoes 1 lb. chicken breast tenderloins 2 teaspoons steak grilling seasoning blend 2 tablespoons butter ¼ cup maple syrup ½ cup sliced green onion Instructions: Prepare sweet potatoes in microwave oven according to the directions on package. Meanwhile, lightly coat chicken with steak seasoning. Heat butter in a large skillet over medium-high heat; add the chicken. Cook approximately 5 to 6 minutes until no longer pink, turning once halfway through cooking. Remove from skillet, cover and keep warm. Stir maple syrup into hot skillet; cook approximately 2 minutes. Stir in the green onions. Serve on plates. Drizzle with maple s

Greek Chicken Traybake

How to make Greek Chicken Traybake: 1 red pepper cut into 2 inch pieces 1 yellow pepper cut into 2 inch pieces 1 red onion cut into eighths 2 cups cherry tomatoes 1/2 cup artichoke hearts 1 lemon 2 large chicken breasts, cut in half or 4 chicken thighs 2 cloves garlic crushed 1/4 cup olive oil 1 1/2 tbsp balsamic vinegar 1/2 tsp smoked paprika 1 tsp dried oregano 1/4 tsp salt 1/2 tsp pepper 2 tbsp chopped fresh basil 2/3 cup black olives 1/4 cup chopped feta How to cook it in the over- You will need a 21 x 15inch Sheet Pan or Baking Dish 1. Preheat the oven to 200 degrees Celsius (390 degrees Fahrenheit) 2. In a large baking sheet or roasting tray, add the chopped peppers, red onion slices,


Ingredients 6 TBSP Olive Oil 2 lemons (1 thinly sliced and 1 juiced) 4 tsp garlic (minced) 1/2 tsp freshly ground black pepper 4 boneless skinless chicken breasts 1 tsp kosher salt 3/4 lb green beans (trimmed) 8 small red potatoes (quartered) Instructions Coat a large baking dish with 1 TBSP of the olive oil. On the bottom of the dish, arrange the lemon slices in single layer. Combine the remaining oil with lemon juice, garlic, salt, and pepper in a bowl. One by one, you will need to coat the green beans, potatoes as well as the chicken in the olive oil mixture. Begin by adding the green beans first. Then toss to coat. Remove the green beans with tongs and place them on top of the lemon sli


Ingredients: Cilantro Lime Cauliflower Rice 1 medium head of cauliflower (approximately 4 cups), chopped into florets 1 1/2 teaspoons kosher salt 1/4 teaspoon garlic powder Fresh lime juice 1 teaspoon chili powder 2 tablespoons cilantro, chopped Red Chile Enchilada Chicken 4 boneless skinless chicken breasts 2 teaspoons chili powder 8 ounce package or can red enchilada sauce Toppings Black beans, grilled corn, tomatoes, black olives, cilantro Directions: Add the chicken, chili powder, and the red enchilada sauce to slow cooker. Cover with lid and set to low, cooking until chicken is cooked through and tender (approximately 4 to 6 hours). Once the chicken is cooked, shred with two forks and t

Instant Pot Weight Loss Soup

Here are the ingredients for Instant Pot weight Loss Soup ½ cup purple cabbage 1 Tbsp olive oil ½ cup sweet onion diced 1 cup of diced carrots, 3 1 cup of diced celery, 4 stalks 1 Tbsp minced garlic 1 red bell pepper diced 1 zucchini diced 1 cup cherry tomatoes cut in half 8 cup of vegetable broth 1 fresh bay leaf 1 Tsp of fresh oregano 1 Tbsp diced basil 2-4 pinches of red pepper powder Salt and Pepper to taste How to make: Dice all vegetables. Turn Instant Pot on to sautee. Sautee onion, carrots and celery and garlic with olive oil for 7 minutes. Add all the remaining ingredients to the pot and stir. Cover the pot with the lid and seal. Seal the release valve and cook on manual for 5 minu

Instant Pot Turkey Chili

Ingredients: 1 lb ground turkey 1 cup broth, low sodium 1 large onion (diced) 3 large garlic cloves (minced) 1 bell pepper (diced) 1 1/2 cups corn (canned or frozen) 14 oz can red kidney beans, low sodium 14 oz can navy beans, low sodium 14 oz can pinto beans or black eyed peas, low sodium Chili powder (2 tbsp for mild, 3 tbsp for spicy) 1 tsp cumin 1 tsp oregano, dried 1/2 tsp paprika 3/4 tsp salt 28 oz can diced tomatoes, low sodium 6 oz can tomato paste, low sodium Avocado oil Green onion, cilantro, cheese, plain yogurt and whatever else you may like (for toppings) Directions: On 6 or 8 quart Instant Pot, press Sauté and let it preheat until display says Hot. Add just a bit of oil to coat


Ingredients 6 oz unsweetened chocolate 1/2 cup grass-fed butter 1 tbsp coffee or vanilla extract 1 cup coconut sugar 2 tbsp real maple syrup 5 eggs whisked 3/4 cup cacao or cocoa powder 1 cup raspberries or strawberries for garnish Instructions Preheat your oven to 350 degrees. Grease an 8 inch cake pan or springform pan and line with parchment paper. Set aside. Using a double boiler, or a microwave safe dish, melt the unsweetened chocolate and butter together until smooth. Let it cool for bit, then add extract, coconut sugar, and maple syrup. Whisk until smooth. Slowly fold in eggs, continuing to mix well so the batter is smooth. Finally, add in cocoa powder and stir until no dry pockets re

Spicy Shrimp with Cauliflower Mash and Garlic Kale

Ingredients: for the cauliflower mash 2 tablespoons olive oil 1 head cauliflower (cut into small florets, about 6 cups) 3 cloves garlic (minced) 1 cup milk 3 cups chicken broth 1 14-ounce can white beans (rinsed and drained) 1/2 cup cornmeal 1/2 cups sharp shredded cheese 1 teaspoon salt for the kale 1 tablespoon olive oil 3 cups chopped kale 3 cloves garlic (minced) for the shrimp 1 tablespoon olive oil 1 1/2 lb. shrimp (enough for 4 people) a few good shakes of garlic salt, chili powder, cayenne, and/or black pepper INSTRUCTIONS For the Cauliflower Mash: Heat the olive oil in a large soup pot. Add the cauliflower and garlic. Saute for a minute or so, until the garlic is fragrant. Add the m

Buffalo Chicken Stuffed Spaghetti Squash

Ingredients 1 ¼ lbs chicken breast, cooked and shredded 1 medium spaghetti squash, halved (about 3 lbs.) 2 ribs celery, thinly sliced 2 green onions, white and green parts thinly sliced ½ cup diced red bell pepper ½ cup Tessemae’s Mild Buffalo Sauce (or make our easy Homemade Buffalo Sauce) Optional: ¼ cup Tessemae’s Creamy Ranch Dressing or Homemade Paleo Ranch Dressing Optional: ¼ cup crumbled blue cheese (omit for Whole30) To roast the squash: Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside. Slice both ends from squash and discard. Stand squash up on one of it’s cut ends and use a large knife to cut the squash in half lengthwise. Scoop seeds and stringy insid

Spaghetti Squash Bolognese

Ingredients 1/4 cup olive oil 1 onion (diced) 1 large grated carrot 1 large grated celery stalk 5 cloves minced garlic 3/4 tsp salt (divided) 1/2 tsp ground black pepper 1 lb ground beef 3/4 cup red wine, on the drier side 1 28-oz can crushed tomatoes 3 tbsp chopped fresh parsley 4 large basil leaves (chopped) 1/4 tsp dried oregano 1/4 tsp crushed red pepper flakes 1/8 tsp dried thyme Pinch of allspice 1 2-3 lb spaghetti squash Pecorino Romano or Parmesan (for serving) Instructions To make the bolognese sauce: Add olive oil to a large pan and set over medium heat. Once heated, add diced onion and cook for approximately 6-7 minutes, then add carrot and celery then cook for another approximate

Clean Eating Shrimp Cauliflower Fried Rice for Meal Prep!

makes about 4 servings Ingredients: 1 small cauliflower head (broken into florets) 1 lb. raw shrimp (peeled and deveined) 1 Tbsp olive oil 2 medium zucchini (bite-sized pieces) 1 red bell pepper (diced) 1 yellow bell pepper (diced) 2 Tbsps coconut aminos 1 tsp garlic salt 1 tsp ginger powder 1 Tbsp sesame seeds Instructions: Place cauliflower florets in a food processor and pulse until they are broken into rice-sized pieces. Do not over-pulse, as they will turn to mush. Heat oil in a large skillet over medium-high heat. Add in shrimp, garlic salt and ginger powder, then stir fry for approximately 2 minutes. The shrimp doesn’t need to be entirely cooked through at this point. Stir in the vege

Very Veggie Fried Rice

Ingredients Cooked brown rice Canola oil Carrots Yellow onion Garlic Fresh ginger Broccoli Red bell pepper Eggs Frozen peas Frozen corn Soy sauce Sesame oil Directions Prep the veggies (dice and chop the vegetables). Heat oil in a skillet over medium-high heat, then add the carrots, onion, garlic and ginger. Add broccoli and bell pepper and sauté until the vegetables are soft. Move the vegetables to the side of the skillet and add in the eggs to scramble. Add in the peas, corn, rice, soy sauce and sesame oil. Continue cooking until heated through. Enjoy!


INGREDIENTS 1 1/2 lbs. sweet potatoes, cut into 3/4 – 1 inch cubes 1/2 large onion (chopped) 1 red bell pepper (cored and diced) 1 green bell pepper (cored and diced) 1 can (15oz.) chickpeas (garbanzo beans), drained and rinsed 2 tablespoons olive oil 1 teaspoon garlic powder generous pinch of mineral salt, or to taste fresh cracked pepper, to taste Sriracha Tahini Sauce 4 tablespoons tahini 4 tablespoons water juice of 1/2 small lemon pinch of mineral salt sriracha, to taste INSTRUCTIONS Start by preparing the produce and rinsing the chickpeas. Place the onion, bell peppers, potatoes as well as the chickpeas on a rimmed baking sheet, drizzle with oil, sprinkle with garlic powder, salt and p


Lemon Chicken Piccata is a super tasty and super healthy meal choice. Ingredíents 8 boneless skínless chícken breast halves (4 ounces) 1/2 cup egg substítute 1/2 cup Parmesan cheese (grated) 1/2 cup all-purpose flour 1/2 teaspoon salt 1/4 cup fresh parsley (minced) 1/8 teaspoon hot pepper sauce 2 tablespoons butter 2 tablespoons plus 1/4 cup dry whíte wíne or chícken broth (divided) 5 tablespoons lemon juíce (divided) 3 garlíc cloves (minced) 3 teaspoons olíve oíl (divided) Dírectíons Flatten chícken to 1/4-ín. in thíckness. In a dísh, mix together the egg substítute, 2 tablespoons wíne, 2 tablespoons lemon juíce, garlíc and hot pepper sauce. In another dísh, mix together the flour, Parmesan

A Healthy Hot Mess by Jennifer Stawarz