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Month: June 2020

Simple Lemon Rosemary Roasted Chicken

Simple Lemon Rosemary Roasted Chicken

Something about roasting an entire chicken has always felt a little intimidating to me. In the past I have generally stuck to my plain, boring organic chicken breasts, however that really isn’t the most affordable way to purchase meat when choosing organic, free range, and…

Brown Butter Sourdough Cinnamon Buns

Brown Butter Sourdough Cinnamon Buns

First, let me start out by addressing that yes I am a nutritionist posting a cinnamon bun recipe. There’s this misconception that nutritionists eat perfectly all the time, and while that may be true for some, it is not how I live my life. While…

Single Serve Sangria [Low Sugar]

Single Serve Sangria [Low Sugar]

Honestly, it is pretty mind blowing to me that I have NEVER shared a cocktail recipe here on my website. I love a good cocktail and wine is one of my true loves, so naturally a wine based cocktail like sangria is a favourite. The main problem with most drinks you’ll find at a restaurant or bar is that they are PACKED with sugar. I’m sure you’ve heard or even experienced that alcohol can cause weight gain, which often isn’t what most of us are after. There’s a couple reasons for this. No, alcohol is not good for you. Your body sees it as poison, and with that it wants it out of your system ASAP, so it’s gonna slow down alll other processes, metabolism included, to make that happen. The next issue is that most alcoholic beverages, ranging from cocktails to beer or wine are packed with sugar. SO now you’ve got a slow metabolism from that alcohol, and extra sugar in your body that is easily going to be stored as fat. Your best bet is always going to be hard alcohol from a weight loss stand point, and avoid any sugary syrups or juices in cocktails. Dry wines or champs is going to be your next best choice, though it still is going to have a bit of sugar. Because alcohol is going to slow down your metabolism, you are better off skipping out on having one drink on a nightly basis, and instead choose a day or two each week where you live it up if you feel so inclined.With all that, my point is.. I love a sangria, but on a regular basis I don’t want a sangria that is packed full of juice, soda, and fruit. And so this sangria came to be.

Single Serve Sangria

June 16, 2020
: 1
: Easy

This easy single serve sangria recipe is low sugar and can be made with red or white wine. Feel free to prepare ahead of time to allow the flavours to meld together.

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Ingredients
  • 4 oz dry red or white wine
  • 4 oz sparkling water
  • 1/2 oz white rum
  • handful of frozen fruit
Directions
  • Step 1 Stir together all ingredients in a wine glass & enjoy!
Healthy Greek Yogurt French Onion Dip

Healthy Greek Yogurt French Onion Dip

I’m on a roll here with dips, and after perfecting my healthy ranch, naturally I had to move on to a french onion dip. I am a dip person through and through. I know, not everyone shares this sentiment. Give me all the sauce, dips,…

The Best EVER Healthy Greek Yogurt Ranch

The Best EVER Healthy Greek Yogurt Ranch

I feel like in terms of food, ranch can be kind of controversial… you either love it or are repulsed. There is no in between. I LOVE a good creamy, homemade ranch… not so much the bottled stuff. The texture and ingredient lists generally throw…

Crockpot White Chicken Chili [Gluten Free + Dairy Free]

Crockpot White Chicken Chili [Gluten Free + Dairy Free]

I LOVE a good chili. Up until about a year ago I had never tried White Chicken Chili which honestly is a bit of a disgrace. Most recipes out there are filled with dairy, and my husband can’t tolerate it, so we avoid it for the meals we have together. If you’re dairy free, you likely know of the magic that is coconut cream. It’s the perfect substitute for dairy in recipes where you still want that creamy richness that most nondairy substitutes don’t really provide. My one hang up with it is that I don’t love having any coconut after taste. To my surprise, it actually blends in well to savoury recipes. Now, if you want the real deal you could definitely substitute that coconut cream out for sour cream, cream cheese, or heavy whipping cream. As always, my recommendation is to go for organic dairy if possible, the price difference is negligible in terms of organic foods, and it truly makes a difference.

Crockpot White Chicken Chili

June 10, 2020
: 4
: Easy

This White Chicken Chili is slightly spicy, creamy, and a different twist on traditional chili. Keep it dairy free, or swap in sour cream, cream cheese, or heavy whipping cream for the coconut cream. To freeze this recipe, omit the coconut cream and stir in after thawing and reheating, before serving.

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Ingredients
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp chili powder
  • 1/4 tsp cayenne or to taste
  • salt + pepper
  • 4 cups chicken broth or bone broth
  • 1 400ml/14 oz can white beans, drained and rinsed
  • 2 200ml/4 oz cans green chiles
  • 1 cup frozen organic corn
  • 3/4 cup coconut cream (solid cream scooped off the top of a can of full fat coconut milk)
  • 1 lb chicken breast
  • 1 head cilantro, chopped
  • 1 small red onion, diced
  • 1 lime, quartered
  • 1 jalapeno, sliced (optional)
Directions
  • Step 1 Place onion on the bottom of a crockpot, and top with chicken breasts.
  • Step 2 Season with cumin, oregano, chili powder, cayenne, garlic, salt, and pepper.
  • Step 3 Pour in broth to cover chicken breasts followed by beans, green chiles and corn.
  • Step 4 Turn crockpot on low for 4 hours.
  • Step 5 After 4 hours, using 2 forks shred the chicken breasts.
  • Step 6 Stir in coconut cream and serve.
  • Step 7 Top with cilantro, red onion, jalapeño if using, and a squeeze of lime.


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