Gnocchi and Salmon

Salmon & Gnocchi: A Healthy, Easy Dinner

May 25, 2017 | Posted in Easy Dinners | By

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I love gnocchi and salmon.  Together, they just about send me into nirvana.  I don’t eat a ton of pasta these days – we’re not gluten free, but we are a LOW gluten family that tends to lean toward whole, unpackaged foods with moderate cheats — so when I do eat it I insist that it’s the good stuff.  After an epic trip to Italy a few years ago (plus my hubby’s family is super Italian), we have pretty high standards.

Pasta isn’t inherently bad, if it’s not loaded with chemicals and preservatives.  The biggest issue is striking the right portion size and balancing it with your protein and veggies.  That’s why this recipe is mostly protein and veggies with a little pasta on the side.  Traditionally, most people would have a ton of pasta with very little of the “other stuff.”

Salmon and Gnocchi: A Healthy, Easy Dinner

Salmon and Gnocchi: A Healthy, Easy Dinner

This recipe is super, super, super easy.  I have kids.  I don’t have time for fancy.  The gnocchi is authentic Italian, but it’s the store-bought kind that you can cook in 2 minutes.  It’s not a one-pan meal, but it’s still pretty easy to clean up after!

Gnocchi and Salmon

Gnocchi and Salmon
 
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Author:
Recipe type: Healthy Dinner
Cuisine: Italian
Serves: 3 to 4
Ingredients
  • 1.5 lbs salmon filet (in one piece)
  • Juice of ½ lemon
  • 1 + lbs broccoli, chopped.
  • 2 cups spinach
  • 16 oz reall Italian gnocchi
  • 2 tbsp unsalted butter, preferably grass fed
Instructions
  1. Preheat oven to 400 degrees.
  2. Place whole salmon filet on a greased baking pan. Douse with lemon juice.
  3. Place broccoli on a greased baking sheet. Spray with spray avocado oil.
  4. Put the broccoli in the oven and roast for 15 to 20 minutes (take it out before it loses too much green color).
  5. After about 5 minutes, put the salmon in the oven with the broccoli. Let it roast for 12 to 15 minutes.
  6. While the broccoli and salmon cook, bring a pot of water to boil for the gnocchi. Cook according to the manufacturer's instructions. Drain.
  7. In the same pan you used for the gnocchi, melted butter and add spinach. Allow the spinach to sauté until wilted.
  8. Mix gnocchi back into the pan with the spinach and the butter.
  9. Arrange all the items on a platter, with the salmon in the center and the gnocchi and vegetable son the outside.
  10. Enjoy!

 

 

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Purple Cabbage Salad – A Nutritious Salad That’s Easy to Make

Purple Cabbage Salad from TotalLifestyleManagement.com

September 23, 2015 | Posted in Easy Dinners, Gluten Free, Meatless, Nutritious Recipes, Raw, Vegetarian | By

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I love simple.  With two kids and an ambitiously complicated life, I need simple.  I also need nutrition, and this purple cabbage salad is certainly nutritious!

This is one of my favorite simple salads – packed with COLOR!  That means vitamins, minerals and antioxidants!  Make sure you cut the cabbage small enough – otherwise, you won’t enjoy the texture.  While purple cabbage is more expensive than green cabbage, it’s still very affordable per pound.  It keeps well in the refrigerator.  Even better, conventional cabbage is grown with very little pesticide.  That means you don’t need to spring the extra cash for organic cabbage.

Purple Cabbage Salad from TotalLifestyleManagement.com

Purple Cabbage Salad

Warning

Do not make the mistake of thinking this is a snacky poo salad that you will be able to serve to a picky eater… this is a straight up, unapologetic vegetable dish.  There is nothing to disguise the flavor of the vegetables!  However, the combination of olive oil and salt enhances the vegetables and makes it TASTY!

Recipe for Purple Cabbage Salad

I like to serve this at room temperature.  I think it’s nice alongside a well prepared lean, red meat and a small portion of baked potato.  It must be my Polish heritage –  Steak, potatoes and cabbage just go together to me.  Like this recipe?  Make sure to pin it for later!

Purple Cabbage Salad
 
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Simple, healthy purple cabbage salad.
Author:
Recipe type: Salad
Cuisine: Vegetarian
Serves: 4 servings
Ingredients
  • 1 small head of purple cabbage, chopped small or cut thin (slaw style)
  • 2 avocados, cut into ½" pieces.
  • 1 red pepper, diced into small pieces
  • ⅔ cup corn kernels (frozen is fine)
  • ⅓ cup quality olive oil
  • Pink Himalayan Sea Salt to taste (1 teaspoon +)
  • Fresh cracked black pepper, to taste.
Instructions
  1. Add all ingredients to a mixing bowl and toss to combine.

 

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Healthier Chicken Pot Pie for Freezer Meals, Make-Ahead-Dinners and More

Healthier, Leaner Chicken Pot Pie

August 4, 2015 | Posted in Easy Dinners, Nutritious Recipes, Paleo, Toddler Friendly | By

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We just had a baby, so I’m looking for healthy meals (AKA high protein, moderate carb, moderate fat, unprocessed, with veggies) that I can make & freeze ahead for later.  I pick a night to make the recipe for dinner, then double it and freeze the extra dish.  My lean turkey chili has been a freezer-winner and I’m trying meatballs this week.  So far, the unchallenged winner from my new repertoire is this healthier chicken pot pie.

Healthier Chicken Pot Pie for Freezer Meals. with a paleo option. #freezermeals #comfortfood #paleo

The Upgrade

I spiffed up my healthier chicken pot pie from a traditional pot pie in the following ways:

  • Used way more meat – both chicken breasts and chicken thighs.  *Note* It’s a popular misconception that chicken thighs are bad for you because they’re fattier – as long as you trim excess fat and take the skin off, chicken thighs only have a few more grams of fat per serving than breasts.  They also have more of certain key nutrients that breast meat does not have.
  • Used half the crust – I only use crust on top, which lowers the overall calories and fat in this traditionally heavy meal.  Yes, the picture shows a two crust version… deception!
  • No cream or butter in the filling – I use pureed, boiled potatoes to add creaminess.  You can play with adding 1/4 cup to 1/2 cup of full fat coconut milk, as well, but my “nutrition brain” feels that the coconut-free version fits into my family’s nutrition style more.
  • Used whole grain flour and coconut oil in the crust, not white flour and butter.

Recipe for Healthier Chicken Pot Pie

Here’s my healthier chicken pot pie recipe, along with suggestions for different methods of freezing it!  I’ve even included directions for a paleo option!  Like it?  Pin it for later!    Looking for more recipes?  Check here!

 

Chicken Pot Pie
 
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Makes TWO protein-packed chicken pot pies.
Author:
Recipe type: Healthy Freezer Meals
Cuisine: American
Serves: 2 pot pies with 4 servings, 8 servings total
Ingredients
  • FILLING
  • 3 Tablespoons Olive Oil
  • 3 Chicken Breasts, cut or chopped into small pieces (I use meat shears).
  • 6 Chicken Thighs, cut or chopped into small pieces (I use meat shears).
  • ½ of a red onion, very finely chopped
  • 4 Large carrots, peeled and chopped into small cubes (Or ~1 cup frozen chopped carrots)
  • 4 Stalks of celery, chopped into small pieces
  • ¾ cup to 1 cup of frozen green peas, depending on preference
  • 1 large potato, peeled and boiled (to make paleo, you can use ½ head cauliflower, steamed)
  • 2 teaspoons dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon pink himalayan sea salt
  • ½ teaspoon black pepper
  • CRUST
  • 3.5 Cups Whole Wheat Flour or Gluten Free Flour Blend (I suggest a 3:4 ratio of tapioca flour to almond meal or rice flour)
  • 2 Eggs
  • 1 Teaspoon himalayan Sea Salt
  • ½ Cup Coconut Oil
  • ½ cup very cold water, plus extra tablespoons to make the dough consistency just right.
Instructions
  1. FILLING
  2. Add olive oil to a cast iron dutch oven, or similarly large pan, on medium heat.
  3. Add onions and saute until translucent.
  4. Add carrots and celery. Cook until they just begin to soften, about 8 minutes.
  5. Add the chicken, salt and pepper and let it brown. In the meantime, put the boiled potato in a food processor and process until very very smooth.
  6. Add the potato puree, frozen peas, thyme and rosemary.
  7. If there's excess water in the pan then reduce heat and simmer the water off.
  8. Divide the filling into two casserole dishes, baking dishes or pie pans. I used a 9" glass pyrex pie pan and a square baking dish.
  9. CRUST
  10. Preheat the oven to 350 degrees fahrenheit. Make sure the rack is in the center of the oven.
  11. Combine the dry ingredients in a mixing bowl.
  12. Add the coconut oil and cut it into the mixture. Alternatively, you can use a food processor.
  13. Whisk the eggs and add it to the mixture, stirring thoroughly.
  14. Add the ½ cup of very cold water. The mixture will most likely be dry, still. Add more cold water by the tablespoon, until the dough comes together - not too moist and not too dry.
  15. Divide the dough into two balls and roll out onto a floured surface.
  16. Fit the dough over the top of the filling in the casserole dishes, fitting it to the edges of the dish and sealing if you'd like. Poke a few holes in the crust.
  17. Bake at 350 degrees fahrenheit for 55 minutes to 1 hr 10 minutes, until the crust is golden brown and the filling bubbles.
  18. ** TO FREEZE: You have choices.
  19. Freeze filling and raw dough separately. Freeze the dough rolled out between sheets of parchment paper. Add the dough just before cooking.
  20. Freeze pot pie filling with raw dough on top, uncooked. Let the filling cool before you put the dough over it.
  21. Freeze pot pie assembled and partially cooked... bake it for 30 minutes, remove it from the oven, let it cool and then freeze it.
  22. It will take less time to reheat the pot pie if you cook it first and then freeze it. However, freezing the crust uncooked is more likely to yield a crust that is crisp and not soggy.

 

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Pumpkin Chili Recipe: The Perfect Winter Stew

November 5, 2014 | Posted in Beans & Legumes, Easy Dinners, Gluten Free, Kid Friendly, Nutritious Recipes, Soups and Stews, Toddler Friendly | By

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Disclaimer for my Pumpkin Chili Recipe post: This blog post contains affiliate links to Amazon.com, which means that if you click on the link then I will receive a percentage of the proceeds from your purchase.  

One of the hardest things about the fall season is cooking with pumpkin, because it’s nearly impossible to find a pumpkin recipe that doesn’t involve lots of sugar and fat.  It’s all pumpkin pie, pumpkin spice latte, pumpkin cookies, pumpkin bread, etc.

For me, this leads to an epidemic of pumpkin love handles, pumpkin buddha belly and pumpkin-induced double chin.  Still, I can’t resist fresh pumpkins when I see them at the farmer’s market or grocery store.  Their bright orange-ness is alluring and screams “nutrients” at me in a way I can’t walk away from.  Over the years, I’ve learned to use pumpkin for good rather than evil.

I made his pumpkin chili tonight and it was KILLER – a great, savory way to eat some pumpkin!  I used freshly chopped pumpkin, but you can certainly substitute canned puree if it’s all you have.

Enjoy!

Pumpkin Chili Recipe - A Healthy Fall Dinner from TotalLifestyleManagement.com/

Pumpkin Chili Recipe

Pumpkin Chili Recipe
 
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This delicious pumpkin chili recipe is meaty and slightly sweet.
Author:
Recipe type: Pumpkin Chili
Cuisine: American
Serves: 4 to 5
Ingredients
  • 1 lb lean ground turkey
  • 2-3 cups white beans, depending on how many beans you like
  • 2 cups pumpkin puree
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes or 6 fresh roma tomatoes, cut into ½ inch cubes
  • 1 tablespoon sweet paprika
  • 2 teaspoons chili powder
  • 1 tablespoon sage
  • ½ teaspoon salt
  • 1 cup vegetable stock
  • 1 tablespoon black strap molasses
  • 1 tablespoon olive oil, for sauteing
Instructions
  1. Add oil, onions and garlic to a deep pot (like a dutch oven or a metal soup pot). Sautee on medium heat until translucent.
  2. Add ground turkey and brown.
  3. Add the tomatoes, vegetable stock, spices and molasses. Cover and simmer for 10 to 15 minutes.
  4. Remove from heat, let cool until warm and serve.

 

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Thai Tacos with Cabbage Slaw

September 3, 2014 | Posted in Easy Dinners, Kid Friendly, Nutritious Recipes, Toddler Friendly | By

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Disclaimer for “Thai Tacos”: This blog post contains affiliate links to Amazon.com, which means that if you click on the link then I will receive a percentage of the proceeds from your purchase.  

If you love Thai and you love Taco Tuesday then you’ll love Thai tacos with Peanut-Lime Cabbage Slaw!

Easy Thai Tacos for a Weeknight Dinner.

Easy Thai Tacos for a Weeknight Dinner.

Easy, Easy, Easy Thai Tacos!

This recipe is so ridiculously good – at the same time, it’s so very simple!!  It’s perfect for week night cooking.  Even better, it’s got great proportions of macronutrients:  Lots of protein and veggies… the right amounts of grain/starch and healthy fat.  I used premade whole wheat tortillas, but I would have preferred to make my own.  Choose the right tortilla for you, based on your dietary needs and food tolerances.  Not into the tortilla part?  Just serve the meat on top of the cabbage slaw for a delicious “Thai salad” – We eat a lot of veggies, so I usually serve this Thai salad on the plate next to the taco.

Turbo Charge It

If you’re trying to get MORE calories in your diet, then double the coconut milk used and omit the water.  The flavor will be delicious.

Don’t break the bank!

If you shop right then it’s inexpensive, too.  I got my meat on sale the first time I made this, so the whole recipe ended up costing less than $7 for 3 people.  Cabbage is one of the least expensive and most nutrient dense vegetables you can buy.  Even better, it’s naturally resistant to pests so it’s often raised with very little pesticides – even if you don’t buy it organic.

Focus on Produce

As always, locally sourced and well-raised/grown ingredients will yield better taste and better nutrition.  I use  Thai Kitchen’s red curry sauce, which you can find jarred in your local supermarket or on Amazon.  I’m not crazy that it has “natural flavors” in it, which are controversial to some, but I can’t find another ready-made one that’s readily available.

Thai "Sloppy Joes"
 
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A lighter, Thai twist on the classic sloppy joe.
Author:
Recipe type: Thai American
Cuisine: Thai American
Serves: 3
Ingredients
  • 1 green onion, chopped small
  • 3 to 4 tbsp red curry paste (I use Thai Kitchen)
  • 1.5 lb ground turkey, chicken or veal (I mixed veal and chicken)
  • ¼ tsp salt
  • 2 cloves garlic
  • 2 tablespoons olive oil
  • ½ cup coconut milk
  • ½ cup water
  • 2 teaspoons sugar OR Stevia OR 1 tablespoon date paste OR Omit
  • 2 tablespoons crunchy natural peanut butter OR 1 tablespoon CN PB / 1 tablespoon PB2 Powder
  • 2 teaspoons onion powder
  • 1 head of cabbage, cut thin or shredded
  • Juice of a lime
  • Black Pepper
  • Whole Wheat Tortillas of Choice
Instructions
  1. Coat a large, deep skillet with 1 tablespoon of olive oil.
  2. Add the garlic and onions. Sautee on medium / medium high heat until translucent.
  3. Add the red curry paste and mix, stirring for 30 seconds or so.
  4. Add the ground meat, breaking it into smaller pieces using your spoon. Continue to cook for about 5 minutes.
  5. Add the coconut milk, water and sweetener (if you choose to use it).
  6. Reduce heat to medium or medium-low, keeping the mixture at a gentle simmer until most of the liquid evaporates. It should take about 8 minutes. Stir occasionally. Remove the skillet from the heat and let it cool until you can handle the mixture with your hands but it's still warm.
  7. In the mean time, place your shredded cabbage in a large salad bowl.
  8. Mix 1 tablespoon oil, ¾ of the lime juice, peanut butter, salt, pepper and onion powder in a small bowl and pour into the cabbage. Mix the salad well, until all the cabbage leaves are evenly coated.
  9. Spoon the meat mixture into your tortilla and top with some of the cabbage mixture. We like a lot of vegetables with our meal, so I also made a bowl of the cabbage and topped it with some of my meat portion - the "salad version" of the sloppy joe.

 

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