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Oven Baked Chicken with Italian Seasoned Tomato Sauce

Wednesday, August 19, 2015

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This effortless meal from the oven features chicken breasts baked in an Italian-seasoned tomato sauce and it came out super moist, tender and it's on the table in just 30 minutes. It is high in protein and low in fat, but fabulous in flavour.

  • 2 Skinless, boneless chicken breasts, about 400 g
  • Salt to taste if desired
  • Freshly ground pepper to taste
  • 1/2 tbsp Olive oil
  • 400 g Pureed tomato
  • 100 ml Chicken broth
  • 60 ml Fresh cream
  • 1 clove Garlic, peeled and pressed
  • 1/2 tsp Italian seasoning
  • 50 g Black olives, halved
  • Italian parsley, chopped
  1. Preheat oven to 180C/350F. Brush a baking pan with olive oil.
  2. Open up the chicken breasts on a flat surface and slice each down the center to provide 2 portions. Trim off and discard membranes and fat. Pound each chicken breast half lightly with a flat mallet. Sprinkle with salt and pepper. Place the chicken in the prepared baking pan.
  3. Combine together the pureed tomato, chicken broth, cream, pressed garlic, Italian seasoning, black olives and parsley. Season with salt and pepper.
  4. Pour the sauce over the chicken and bake for 30 minutes or until the chicken is cooked through. Sprinkle the chicken with some shredded mozzarella cheese if desired and some more fresh parsley.

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Coconut Drinks and The Benefits Of Coconut Oil

Friday, August 14, 2015

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Learn how to use coconut oil in your everyday drinks and enjoy some unique coconut oil drink recipes on us.

We all know how good coconut oil is for our health when cooking with coconut oil, but sometimes finding unique ways to add it to your diet can be challenging. But have you ever thought about adding it to a drink? Adding coconut oil to your favorite drink or using it in a new coconut oil drink recipe, is a great way to get your daily amount of coconut oil and all of the health benefits that go with it. You can easily add a tablespoon of coconut oil to any drink, which will result in a tasty drink with lots of flavor. Here are some coconut oil drink recipes we think you will love.

Coconut Oil Avocado Shake- 2 Servings

  • 1 avocado
  • 1 1/2 cups of coconut milk
  • 1-2 tablespoons of raw honey
  • 1/2 teaspoon of vanilla extract
  • 5 ice cubes, or as many as desired
  • 1-4 tablespoons of melted coconut oil
  1. Scoop the flesh out of the avocado after removing the pit and put it into a blender. Then add the rest of the ingredients except for the coconut oil. Start blending, then add a steady stream of coconut oil as you blend.

Lemon Coconut Oil Green Tea Drink - 1 Serving

  • 1 teaspoon of raw honey
  • 1-3 teaspoons of coconut oil
  • 1/2 of a freshly squeezed lemon
  • 1 serving of green tea, bagged or loose
  • Heated water, just below the boiling point
  1. Stir the honey and the coconut oil together until they are well mixed. Then add the tea, water and lemon juice and steep for two minutes or until you reach your desired strength.

Homemade Instant Breakfast Drink - 1 Serving

  • 3/4 cup of boiling water
  • 1 teaspoon of cocoa or to your desired taste
  • Add stevia to your desired taste
  • 1-3 tablespoons of coconut oil
  1. Blend everything together.
  2. Optional - you can add 1-2 eggs and blend again. The boiling water should be hot enough to take care of any raw egg issues.

Very Berry Coconut Oil Smoothie - 1 Serving

  • 1 tablespoon of coconut oil
  • 1 cup of strawberries, raspberries or blueberries
  • 1 cup of unsweetened almond milk (vanilla flavor)
  • 5 ice cubes or to desired taste
  • 1 scoop of protein powder (optional)
  1. Blend and serve.

Green Dream Smoothie - 1 Serving

  • 1 cup of coconut water
  • 1-2 tablespoons of coconut oil
  • 1 tablespoon of organic spirulina powder
  • 1/2 cup of frozen pineapple
  • 1/2 frozen banana
  • 1 packet of stevia
  • 1 handful of spinach
  • 5 ice cubes or to desired taste
  1. Blend and serve.

Super Health Smoothie - 1 Serving

  • 1 cup of unsweetened vanilla coconut milk
  • 1/4 cup of frozen blueberries
  • 1 teaspoon of Maca powder
  • 1 teaspoon of your favorite greens powder
  • 1 scoop of your favorite vanilla protein powder
  • 1 teaspoon of Acai powder
  • 1/4 teaspoon of vanilla extract
  • 1 handful of spinach
  • 2 tablespoons of coconut oil
  • 5-6 ice cubes or to taste
  1. Blend and serve.

The Bottom Line

Have some fun adding coconut oil to your daily routine. Coconut nut oil tastes great and you can use it in just about anything. Your body will thank you!
And if you are still unconvinced then here is a research about the health benefits of coconut oil.


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Arugula Tofu Salad with Blueberry Vinaigrette

Saturday, August 08, 2015

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A light, vegan salad of arugula, mint, cilantro and crisp pan seared tofu drizzled with a deliciously tangy-sweet blueberry balsamic based dressing. You can add some chopped nuts or seeds to add extra nutrition, flavour and crunch.

  • 150 g Blueberries
  • 3 tbsp Bianco Balsamico vinegar
  • 6 tbsp Extra virgin olive oil
  • 1 tbsp Maple syrup
  • 1 tbsp Dijon mustard
  • 100 g Arugula
  • Mint
  • Cilantro
  • 200 g Firm tofu, cubed
  • 2 tbsp Peanut oil
  • Sea salt and black pepper
  1. Wash the blueberries and pat dry with paper towels. Puree 100 grams of blueberries, vinegar, 6 tablespoons of the olive oil, maple syrup, and Dijon mustard in a blender. Season with salt and pepper.
  2. Season the diced tofu with salt and pepper. Heat peanut oil in a skillet over high heat. Place them into the skillet in a single layer. Cook on one side for 3 minutes until golden brown, then flip and cook 2 minutes more.
  3. Wash and dry the arugula. Arrange arugula and fresh herbs on a plate. Top with crisp tofu and garnish with the remaining blueberries. Serve with the prepared vinaigrette.

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Avocado Spelt Cake with Pistachios

Sunday, August 02, 2015

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A spelt cake made with creamy, heart-hearty avocado, distinctive, nutrient-rich pistachios, sweetened with stevia, and an optional lemon icing. This cake is super rich, moist, and plain delicious.

Avocado Spelt Cake with Pistachios

adapted from lecker
Cake BatterLemon Icing
  • 300 g Ripe avocado flesh
  • 1 tsp Lemon juice
  • 50 ml Milk
  • 300 g Refined spelt flour
  • 50 g Ground pistachios
  • 50 g Finely chopped pistachios
  • 15 g Baking powder
  • 180 g Butter, softened
  • 12 package NuNaturals white stevia powder
  • Pinch of salt
  • 4 Eggs, medium
  • 1 tsp Vanilla extract
  • 130 g Icing sugar
  • 30 ml Lemon juice
  • 25 g Finely chopped pistachios
  1. Scoop out the avocado flesh and place it in a blender together with lemon juice and milk. Process until smooth.
  2. Preheat the oven to 170C/340F. Line a loaf pan with baking paper. Sift the flour into a large bowl. Add in ground and chopped pistachios and whisk until well combined.
  3. Cream together the softened butter, stevia and pinch of salt until smooth and fluffy. Add eggs one at a time, beating after each addition. Beat in vanilla. With mixer on low speed, add flour mixture alternately with the avocado mixture, starting and ending with the flour. Mix just until incorporated.
  4. Spread the batter into the prepared baking pan and smooth the top with a spatula. Bake for about 70 minutes and cover the cake after 45 minutes in the oven. Cool the cake in the pan for 30 minutes on a wire rack, then turn out the cake to cool completely.
  5. Mix the icing sugar and lemon juice until smooth. Pour the icing over the cake and sprinkle with the chopped pistachios.

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Romaine Lettuce Salad with Gooseberries and Prawns

Sunday, July 26, 2015

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This super-easy salad comes together in no time. The pan seared prawns are combined with Romaine lettuce, fresh herbs and gooseberries, and then tossed with a light vinaigrette dressing that can be served as either appetizer or entrée.

SaladDressing
  • 2 head Romaine lettuce, chopped
  • Cilantro or parsley leaves
  • 200 g Gooseberries
  • 200 g Prawns, deveined
  • Sea salt and black pepper
  • 1-2 tbsp Olive oil
  • 2 tbsp Extra-virgin olive oil
  • 1 tbsp Fresh lemon juice
  • 1 tsp Maple syrup or honey
  • 1 Small garlic clove, minced
  • Salt and black pepper
  1. Place Romaine lettuce, cilantro leaves and gooseberries in a serving plater.
  2. In a small bowl, whisk together the olive oil, lemon juice, maple syrup, minced garlic, salt and pepper.
  3. Season the prawns with the salt and pepper. Heat the olive oil in a large nonstick skillet set over medium-high heat. Add the prawns and cook until they are just cooked through, 2-3 minutes.
  4. Spoon the prawns over the salad. Drizzle with the dressing.

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Peach, Maca and Chia Popsicles

Sunday, July 19, 2015

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Fresh, sweet, juicy peach, maca powder and chia seeds combine to create this ultimate refreshing treat. They are vegan, dairy-free, sugar-free, gluten-free and super easy and fun to make. Maca powder can increase your energy, boost libido, and combat fatigue. Chia seeds, rich in omega-3 fatty acids, protein and fiber, are among the healthiest foods on the planet. Peaches can be replaced with nectarines or summer berries.

  • 5 Ripe peaches, peeled
  • 1 Lemon, juiced
  • 1 tsp Liquid stevia
  • 1 tbsp Maca powder
  • 2 tbsp Chia seeds
  1. Scored the peaches with an X at the pointy tip of each peach. Place in boiling water for 30 seconds, then use a slotted spoon to transfer to a bowl of iced water. Pull the skin away and cut into chunks.
  2. Place peach pieces, lemon juice, liquid stevia, and maca powder into a blender and process until smooth. Stir in chia seeds.
  3. Divide the mixture into popsicle moulds and place a wooden stick into each. Freeze until frozen, at least 6 hours.

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Roasted Cauliflower with Adzuki Beans

Monday, July 13, 2015

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This roasted cauliflower salad with adzuki beans in ginger vinaigrette is healthy and filling. It would make an especially great side for roasted chicken or grilled fish or simply just as it is. It is vegan, loaded with nutrients and low in calories as well.

Dressing
  • 125 g Dried adzuki beans
  • 2 Cauliflowers, leaves removed
  • 2 tbsp Olive oil
  • Salt and freshly ground black pepper
  • 1 handful Parsley leaves, roughly chopped
  • 3 tbsp Olive oil
  • 1 tbsp Finely grated ginger
  • 1 clove Garlic, finely chopped
  • 2 tbsp Lime juice
  • Pinch red pepper flakes
  • Salt and black pepper
  1. Put beans in a large bowl, cover with water and set aside to let soak for 8 hours or overnight.
  2. Put olive oil, grated ginger, chopped garlic, lime juice, pepper flakes, salt and pepper into a bowl and whisk to make a dressing.
  3. Drain beans and put in a large pot with 8 cups water. Bring to a boil, then reduce heat and simmer until tender, 45 to 60 minutes. Drain and toss with the dressing. Set aside to let cool completely.
  4. Put a griddle pan on a high heat. Cut the cauliflower vertically into 1cm-wide slabs. Rub the slices in oil and season. Grill in batches for eight to 10 minutes, turning halfway, until lightly toasted and tender in the middle. Transfer to a warm place and repeat with the remaining cauliflower.
  5. Lay the cauliflowers on plates, spoon over the adzuki beans and scatter on the parsley.

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Blueberry, Nectarine Spelt Cake with Yoghurt and Almond

Monday, July 06, 2015

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This fruity yoghurt cake is easy and fast to mix, tender and delicious. The yoghurt, in-season berries and stone fruits make this cake moist and flavourful. Some of the sugar is replaced with stevia and applesauce. You can use any other seasonal fruit instead of blueberry and nectarine, and replace yoghurt with sour cream if you prefer.

Blueberry, Nectarine Spelt Cake with Yoghurt and Almond

adapted from taste
  • 130 g Almond meal
  • 260 g Wholegrain spelt flour
  • 1/2 tsp Baking soda
  • 2 tsp Baking powder
  • 150 g Coconut oil, softened
  • 10 package NuNaturals white stevia powder
  • 50 g Coconut sugar
  • 70 g Unsweetened applesauce
  • 3 Eggs
  • 300 g 1.5% Fat-reduced natural yoghurt
  • 150 g Blueberries
  • 4 Ripe nectarines, halved, stoned, cut into wedges
  • Icing sugar, to dust
  1. Preheat oven to 180C/350F. Lightly grease a 26cm springform pan and line the base with baking paper. Whisk together the almond meal, wholegrain spelt flour, and baking powder.
  2. Beat the softened coconut oil, stevia, and coconut sugar together in a large bowl until combined. Add in applesauce, and the eggs, 1 at a time, beating well after each addition until combined.
  3. Stir in half the flour mixture and yoghurt until just combined. Stir in the remaining flour until combined.
  4. Spoon the batter into the prepared pan and smooth the surface. Scatter the blueberries and nectarine wedges evenly over the top. Bake in preheated oven for 40 minutes or until a skewer inserted into the centre comes out clean.
  5. Remove from oven and set aside in the pan for 10 minutes to cool slightly. Carefully turn out onto a wire rack to cool to room temperature. Dust with icing sugar and cut into slices to serve.

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Green Beans with Cherry Vinaigrette and Almonds

Wednesday, July 01, 2015

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Based on a recipe from Curtis Stone found on Taste, this salad is delicious warm or cold, and the fresh cherry vinaigrette is also good on beets or any tossed salads. The green beans and vinaigrette can be prepared 1 day ahead.

  • 500 g Fresh green beans, trimmed
  • 125 g Fresh cherries, halved, pitted
  • 1/2 tbsp Fresh lemon juice
  • 1 tbsp Red wine vinegar
  • 1 tbsp Fresh flat-leaf parsley, chopped
  • 1 tbsp Shallots, chopped
  • 1/2 tbsp Olive oil
  • 30 g Unsalted butter
  • Salt and pepper
  • 30 g Whole almonds, toasted, coarsely chopped
  1. In a large heavy pot of boiling salted water, cook the green beans for about 5 minutes, or until just tender. Drain and cool to room temperature.
  2. In a food processor, pulse the cherries, lemon juice, and vinegar until the cherries are finely chopped. Transfer to a medium bowl and stir in the parsley, shallots, and oil. Set aside.
  3. In a heavy medium saucepan over medium-high heat, cook the butter, stirring often, for about 5 minutes, or until golden brown. Stir the hot browned butter into the cherry mixture. Season the vinaigrette to taste with salt and pepper.
  4. In a large bowl, toss the green beans with half of the warm vinaigrette to coat. Season to taste with salt and pepper. Sprinkle with the almonds and serve immediately.

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