‘Chicky’ Chicken Fingers with Honey Mustard Dipping Sauce

Here’s a great recipe for some guilt-less chicken fingers for all of you chicks watching your figures!

Ingredients

  • 4 boneless chicken breasts
  • 1/2 cup oat bran
  • 1/2 cup wheat germ
  • 2 Tbsp. ground flaxseeds
  • 1/4 cup ground macadamia nuts
  • 1 egg white, lightly whisked
  • 3/4 cup low sodium vegetable broth
  • Dash of cumin
  • 2 Tbsp. dried rosemary
  • Dash of Nu-Salt and pepper

Honey Mustard Dipping Sauce

  • 2 Tbsp. agave nectar
  • 2 Tbsp. grain mustard
  • 2 Tbsp. Greek plain yogurt
  • Dash of balsamic vinegar

Directions

  • Preheat oven to 400 degrees. Prep baking sheet by lining it with parchment paper.
  • Cut chicken breasts into desired sized nugget pieces. Set aside.
  • Combine all dry ingredients in a large Ziploc bag.  Seal the bag tightly and shake well until completely mixed.  This will be used as your coating mixture.
  • In a medium sized bowl, combine the low-sodium vegetable broth and egg white.  Dip each piece of chicken into the broth/egg white mixture, then dip into the coating mixture ensuring each piece is well coated.
  • Place coated chicken pieces on the baking sheet.  When the sheet is full, place into the oven and bake for 15 minutes or until golden brown.
  • While the chicken is cooking in the oven, combine the ingredients for the honey mustard in a small bowl and beat with an electric mixer for 1 minute on medium speed to ensure a ‘whipped’ dip.
  • Serve with homemade honey mustard dipping sauce.
  • Enjoy!
Advertisements

Cherry Almond Yogurt Muffins and Old Bay Recipe Contest

Well, there you have it…this is the last of my week stretch of Stonyfield yogurt recipes.  I saved the best for last, of course.  These tasty muffins pack a healthy dose of fiber and protein thanks to the oats, whole wheat flour and cherries and almonds. Whip these up for a morning treat, toasted with marmalade or enjoy them for your evening dessert crumbled atop a bowl of Stonyfield yogurt.  Yum.  Stay tuned for a Stonyfield giveaway gift-basket later this week.

Ingredients

  • 1 cup steel cut oats
  • 1 cup whole wheat flour
  • ½ cup brown sugar
  • ½ cup oat bran
  • 2 cups Oikos plain Greek yogurt
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 2 large eggs
  • ¼ cup dried cherries
  • ¼ cup slivered almonds, toasted
  • ¼ cup applesauce
  • ¼ cup butter, melted
  • 1 tsp. cinnamon
  • ¼ tsp. all spice
  • Dash of sea salt

Directions

  • Preheat oven to 400 degrees.
  • Combine dry ingredients in a large bowl.
  • Add dried cherries, almonds and sea salt.
  • In a separate bowl, whisk eggs and Oikos plain Greek yogurt together.
  • Add melted butter and applesauce to the Oikos mixture; whisk to combine.
  • Gently fold wet ingredients into dry ingredients until moistened.  Be sure not to over mix.
  • Divide batter among 12 muffin cups sprayed with non-stick baking spray.
  • Bake for 20 minutes or until golden brown and firm.
  • Enjoy with an additional spread or dollop of Oikos plain Greek yogurt

And now for the Old Bay Seasoning Recipe Contest (I LOVE OldBay, by the way)…

•  Now through December 25th, OLD BAY wants to hear from its Facebook fans* on how they use their favorite spice blend during the holidays – it could be whipping up an OLD BAY recipe, sprinkling it on a holiday favorite, using it as a holiday decoration or giving it as a gift.

•  To enter the contest, post a photo on the fan page (www.facebook.com/oldbay) showing how you zest up your holidays using OLD BAY  – (Entries are limited to one photo posting per week).Each post will be voted on by the amount of “likes” it receives from fellow Facebook fan members.

• The photo post with the most “likes” will receive an  “Ultimate Holi-Bay Gift Basket” ($140 value) that includes:

o   A $25 gift card, a steamer pot and fryer, tons of OLD BAY products, 5 sample packs of OLD BAY for you to share with friends and family, as well as some items for the ultimate OLD BAY fan – branded t-shirts, cups, temporary tattoos, and an inner tube for sledding (or relaxing in the water for those who live in warm weather all year round)!

• One winner will be announced each week, starting the week of November 30th.

*You must be a Facebook member and fan of OLD BAY’s Facebook page to enter contest


Sweet Potato Muffins

weett

These muffins surely are scrumptious!  I’m sure many of you pair sweet potatoes with Thanksgiving, however, my tasty ‘Sweet Potato Muffins’ are the perfect snack all year round.  Sweet potatoes can be found in your local markets year-round, however, they are in season in November and December.  They are an excellent source of vitamin C and manganese, a good source of vitamin B6, copper, dietary fiber, iron and potassium.  Due to their excellent source of vitamin C and vitamin A (in the form of beta-carotene), sweet potatoes have healing properties as an antioxidant food.  Both vitamin C and beta-carotene are powerful antioxidants that work in the body to eliminate free radicals.  Since these nutrients are also anti-inflammatory, they can aid in reducing inflammation.

Enjoy these muffins with your breakfast, as a mid-afternoon snack or as a treat for dessert.  I enjoy these muffins toasted with a nice spread of almond butter.  My clients and I love eating these muffins crumbled into morning oatmeal or lunchtime salads for an extra flavor boost!

Ingredients

  • 1 cup whole wheat flour
  • 1/4 cup ground flax seeds
  • 1/3 cup oat bran
  • 1 tsp. baking powder
  • 3 medium sweet potatoes
  • 1/3 cup agave nectar
  • 2 Tbsp. stevia
  • 1/2 tsp. cinnamon
  • Dash of chili powder
  • 3/4 cup dark chocolate chips
  • 1/2 cup water

Directions

  • Pre-heat oven to 350 degrees
  • Cut sweet potatoes into chunks and steam for 25 minutes or until soft
  • Transfer to a blender and puree.
  • In a large mixing bowl, combine all dry ingredients.  Mix well.
  • Add sweet potatoes, agave nectar and stevia.  Continue to mix well.
  • Add water as needed to combine ingredients.
  • Fold in dark chocolate chips.
  • Pour into muffin tins and bake for 25-35 minutes.
  • Enjoy!

What’s for Breakfast?

Breakfast Doesn’t Always Have to be “The Traditional Meal”

  –Branch out and incorporate last nights left-overs into your morning dish!

69943441bdb861c8

Many of my clients come to me complaining of “No energy” or exhaustion and they cannot figure out why.  The first thing I ask is, “What do you usually eat for breakfast?” Unfortunately, this question is usually followed by a simple, “Umm, breakfast? I don’t have time for breakfast…I grab a coffee on my way to work and maybe a bagel if I have time.

Well, first off this is a huge problem.  Not only do many Americans wake up without eating breakfast, they wouldn’t have the first idea as to where to start in preparing this easy meal.  What many people do not know is that breakfast is the easiest meal to prepare…you don’t have to make yourself a huge omelet with fresh herbs and veggies, toast, and freshly sliced fruit…(Who really has time for that when you are running out the door for work?) There are numerous foods that can be quickly prepared and keep you satisfied until your mid morning snack or lunch time.  Who said breakfast has to consist of breakfast foods?  For instance, use left over items such as beans and grains from dinner the night before.  Easy to prepare items such as oatmeal, wheat berries, pilaf, brown rice, grits, cream of wheat, risotto, barley, polenta, Chinese rice porridge (Congee), the opportunities are endless.  You can top these simple dishes with a sweet or savory mixture.  For instance, some may prefer beans (chickpeas are my favorite), cheese, nuts, coconut, all natural peanut butter,  fresh fruit, cinnamon, canned pumpkin, sweet potato, dried fruits, all natural honey and seeds.  These dishes can simply be prepared overnight and placed in your refrigerator until the morning where you can add a touch of your choice of water, raw milk, soy milk, hemp milk, silken tofu or rice milk.  These will ensure a perfect consistency.  You can also use your slow-cooker to prepare these grains in large quantities and store in your fridge for every morning of the week ahead.

Take advantage of these unique breakfast ideas…branch out and don’t be scared to try sweet on Monday and savory on Tuesday…let yourself get creative and most importantly have fun.  Try to plan the week’s dinners on Sunday night and make sure to cook a large batch of your grains at night so you can be sure to have left-overs for your morning breakfast.  You can even combine left over grains in the morning with some freshly made rolled oats to get a unique consistency in your dish.  Moreover, these breakfast grains are incredibly easy to transport  to work in a Tupperware with all of your fixings added on top…when you get to work mix in your favorite nuts  and fruit for an added sweet burst of flavor and crunch!

As noted in my previous post on Whole Grains (see Whole Grain post), benefits of whole grains include reduced risk of stroke, type 2 diabetes, heart disease, better weight maintenance, reduced risk of asthma, healthier carotid arteries, healthier blood pressure levels, lower risk of colorectal cancer, reduction of inflammatory disease risk, and less gum disease and tooth loss.  Whew…if that list doesn’t make you want to include whole grains into your first meal of the day, then I don’t know what will….Give it a try…be adventurous!!!

Here are a few ideas to get you started.  Mix and Match the following toppings with the following grains.

Grains

  • Steel Cut Oats
  • Porridge
  • Brown Rice
  • Millet
  • Buckwheat
  • Wheat Berries
  • Amaranth
  • Hulled Barley
  • Cornmeal
  • Quinoa
  • Rye
  • Sorghum (Also known as Milo)
  • Teff
  • Triticale
  • Wheat: Spelt, Emmer, Farro, Einkorn, Kamut, durum and forms such as bulgur, cracked wheat and wheat berries
  • Wild Rice

Toppings of Choice

  • All Natural Peanut Butter or Nut Butter of choice (Almond, Cashew, etc.)
  • Egg Whites
  • Raw Nuts
  • Coconut
  • Miso
  • Nutritional Yeast
  • Bee Pollen
  • Lemon/Lime Zest or Fresh Juice
  • Wheat Germ
  • Granola
  • Beans: Chickpeas
  • Fresh Herbs
  • Oat Bran
  • Ground Flax Seed
  • Cheese
  • Vegetables: (Cooked or Left-overs from Stir-Fry)  tomatoes, spinach, onions, peppers, etc.
  • Raw Honey
  • Canned Pumpkin or Sweet Potato or Squash
  • Cinnamon/Nutmeg/Coriander
  • Dried Fruits
  • Fresh Fruit
  • Raw Milk, Almond Milk, Soy Milk, Rice Milk, Silken Tofu, Oat Milk, or Hemp Milk
  • Greek Yogurt

Here are a few recipes to use to get you started…

Overnight Oats

1 1/2 cups whole grain (use a mixture from the below list or one). Use gluten-free if necessary.

1 tsp. salt (if desired)

4 cups water

Place in a saucepan and bring to a boil.  Turn crock pot on HIGH.When crock pot is hot, pour grain, salt, and water inside.Cover immediately and reduce heat to low.  Cook overnight.

Note 1: If making your meal in the morning, you can simply use a rice cooker, or  your stove top sauce pan.

Oven Surprise

2 1/3 cups cooked rice

Add in any of the above toppings of your choice and bake at 350 degrees for 30 minutes.   This is delicious with granola and fresh cut fruit.

Any takers? Share your thoughts and the concoctions that you have created for your morning breaking of the fast from the night before…believe me, your left overs will never have tasted better!  Enjoy!