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Easy Marinated Skillet Chicken

Some weeknights dinner needs to be ready in about 20 minutes. Here’s a simple chicken recipe that can be ready in a snap.

I knew chicken was on the menu so I took my Murray’s chicken breasts out of the freezer to thaw in the fridge all day. I cut up the chicken into strips for faster cooking time then tossed in olive oil, red wine vinegar, smoked paprika, garlic powder, and sea salt. I let the chicken marinade on the counter for about 10 minutes. I didn’t want to let it marinade in the fridge because it would be cold when I was ready to cook. If you have time to marinade for more than 30 minutes, I suggest covering the chicken and putting into the fridge. Read more

Spring into the season with greens!

Spring is a great time to clean up your diet and add more greens. Greens are wonderful for boosting your immune system, promoting growth of healthy gut bacteria, and improving lung and respiratory function to name a few benefits. Perfect for battling seasonal allergies!

What greens are the best to add to your diet? Dark leafy greens such as kale, collard greens, watercress, swiss chard, arugula, bok choy, cabbage, spinach, and broccoli. Some are best eaten cooked and others can be enjoyed either raw or cooked.

Greens are high in the essential minerals calcium, magnesium, iron, potassium, phosphorus, zinc, and Vitamins A, C, E, and K. Be sure to consume with a little bit of fat for maximum nutrient absorption. Adding greens to your weekly menu can reduce your need for expensive seasonal allergy medicines and cold medicines. They are also great for keeping skin clear as they are blood purifiers and help improve circulation.

Let me introduce you to my favorite leafy green, kale. This is green curly leaf kale, you can also get red curly leaf kale and dinosaur (lacinato) which is a flat leaf kale. This is a great tasting green that can be simply steamed then drizzled with olive oil, sea salt, and your favorite spices.

This is raw kale that I purchased from Whole Foods. They do sell it at Publix already chopped and washed in a bag labeled Morning Glory.

raw kale

Kale in steaming pot. Steam for 5-7 minutes until done to your liking.

steamed kale

Here’s the kale ready to eat, simply drizzled with olive oil and a dash of sea salt. Delicious and healthy greens in no time!

kale ready to eat

Buckwheat Galettes

We spent Memorial Weekend in Key West and had a wonderful breakfast at this lovely French Café, La Creperie. Sweet crepes and organic buckwheat galettes were featured on their menu. We had heard of crepes but never galettes, they were heartier and went well with savory fillings.

We decided to make our own when we got back home. Read more

Happy Mother’s Day–Overnight Crockpot Oats

Happy Mother’s Day to all of the wonderful mother’s on this planet!! A special Happy Mother’s Day to my own Mom Smile who loves and supports me in everything I do. Thank you Mom for being so amazing and gracious. You serve as a wonderful example for me and everyone lucky enough to know you.

I also wish a Happy Mother’s Day to my step-mom, my sister, and my mother-in-law. All amazing women who I look up to and receive endless guidance and love from. Thank you for being an integral part of my life!

I was talking with one of my favorite Health Coaches, Christine Kocherhans of Integrated Fit, the other day and she mentioned making steel cut oats overnight in the crockpot. Brilliant! I love steel cut oats, but they take a long time to cook. I’ve tried cooking them overnight on the stove top, but that still requires some cooking in the morning. The crockpot recipe wins.

Here’s all you need to do:

Measure out 1 cup of steel cut oats, pour into crockpot.

Add a pinch of sea salt, lots of cinnamon, and vanilla extract*.

*You can get create here and add your favorite spices, honey, some dried fruit, whatever your heart desires.

Pour 4 cups of filtered water into the crockpot.

Cover, set to Low and let cook overnight, 7-8 hours.

In the morning, you will have this waiting for you….

Crockpot Oats

The lovely brown color is from the cinnamon that’s been infusing into the oats all night.

Stir well, see how creamy and thick these oats are – YUM!

Crockpot Oats2

Time to serve up in your favorite bowl.

Crockpot Oats3

Garnish your oats with banana, honey, chia seeds, almond butter, etc. Choose your favorite toppings to customize to your liking.

The great thing about this recipe is you can make a large batch for 3-4 people and everyone can add their favorite toppings to their bowl.

This morning, I simply sliced up a banana and drizzled with honey. Breakfast was ready in 2 minutes flat!

Crockpot Oats4

Spring Cleaning

After the long winter, it’s time to open up the windows, let in Spring’s fresh air and clear out excess clutter that has piled up all winter long. We can do this in two ways, both physically and mentally.

Physically, start by cleaning out both “houses”, the home you live in and your body. Your home may have a buildup of old magazines, clothes, or unnecessary odds and ends. Make a date to go room by room clearing out this excess clutter, dust and vacuum as you go to remove pollutants and allergens in the home.

Our bodies can have accumulations of toxins or environmental pollutants and food residues from a period of eating heavier foods and not enough physical activity during the colder months. Begin the process of Spring cleaning your body by crowding out rich, and processed foods. Add in more fresh fruits and vegetables, and be sure to drink plenty of fresh filtered water. Brew a kettle of green tea and serve over ice with fresh squeezed lemon or lime for a refreshing and antioxidant packed drink.

Be sure to chew food well to help the body digest and absorb nutrients better. Enhance flavors of fresh produce with mild herbs and spices along with first cold-pressed olive oil or ghee (clarified butter).

Eating seasonally is a good practice as well. Click here to access map. Select month above the map, then click on your state to see a list of what’s in season in your location.

Mentally, clean your mind and heart by clearing out negative thoughts and behaviors. Sit down and think about what thought patterns leave you feeling drained or stuck in a rut. Record the thoughts that make you feel the most stuck. Next to each of those thoughts, write a positive thought to break the negative thought pattern.

Take a look at your relationships and determine those having a toxic effect on your life and take steps to move away from those negative influences. Spend more time with those who are supportive of you and give you positive energy.

Here’s a quick recipe to help you kick start your Spring cleaning. Asparagus is great for Spring cleaning your body as it helps flush out extra fluid and reduces bloating. It’s a prebiotic food that promotes the growth of healthy bacteria your body. Another well known prebiotic in inulin which is typically added to foods like yogurt and granola bars that naturally do not contain prebiotics. Other natural food sources of prebiotics are dandelion greens, garlic, leeks, and onions.

Easy asparagus:

Take a bunch of asparagus and rinse well. Chop off about 1 inch from the bottom. You can also snap off the fibrous ends.

Place asparagus as shown below in a pan and pour about 1 inch of water over the asparagus, so it’s just barely covered.

Cover pan and bring water to a boil. Turn down to a simmer and let asparagus cook for 3-5 minutes.

Remove from heat and drain promptly. Serve immediately. Drizzle with olive oil, sea salt,  and spices.

Chop up leftovers to toss in salads!

easy asparagus