Honey Mustard Chicken

Honey+Mustard+Chicken pic.jpeg

Ingredients

Chicken:
4 chicken breasts

Sauce/Marinade:
¼ cup mustard (whole grain and/or yellow)
½ ripe avocado, mashed or ¼ cup mayonnaise (olive oil-based)
2 teaspoons honey or maple syrup
¾ teaspoon salt
1 ½ teaspoons garlic powder or 2-3 cloves garlic, minced
2 tablespoons apple cider vinegar
¼ cup almond flour
3 tablespoons extra-virgin olive oil

Directions
1. Preheat oven to 375 °F
2. In a medium bowl or 2-cup glass measuring cup, mix together ingredients for sauce/marinade.
3. In a glass baking dish (“casserole dish”), pour sauce/marinade over the chicken breasts. Turn chicken breasts in the sauce so entire chicken breasts are covered.
4. Bake immediately or marinate over night.
5. Bake for 30 minutes, turning half way (at 15 minutes); chicken should reach an internal temperature of 165°F.

Yield: Serves four.

Recipe by Leigh Wagner

Flax Bread

corn bread.jpg

Ingredients
2 cups flax meal
1 teaspoon baking soda
1-2 teaspoons lemon juice
¾ teaspoon Celtic sea salt
1 tablespoon pure maple syrup or honey or 7-10 drops Stevia
5 eggs, whisked
½ cup water
⅓ cup olive oil

Directions
1. Preheat oven to 350˚F.
2. In a large bowl combine flax meal, baking soda, lemon juice and salt.
3. In a smaller bowl, mix together sweetener, eggs, water and oil.
4. Stir wet ingredients into dry, mix well, and let stand for 2-3 minutes to allow the batter to thicken.
5. Pour batter into square baking dish.
6. Bake for 30-35 minutes or so until a knife comes out clean or crust springs back
to-the-touch.
7. Remove from oven and cool.

Recipe by Leigh Wagner PhD, MS, RD

Apple Spiced Collard Greens

Ingredients
2-3 bunches collard greens, rinsed and chopped
1 small to medium fresh apple, diced
1 Tablespoon extra-virgin olive oil
4-6 cloves garlic, crushed
1/4 to 1 teaspoon dried chili flakes (crushed red pepper)
1/4 to 1/2 cup organic apple cider or apple juice
1-2 Tablespoons raw apple cider vinegar
1/2 teaspoon sea salt, or to taste

Directions
1. Heat oil in a large pot over medium heat. Add garlic and sauté for 30 seconds; then add the chili flakes, diced apple, chopped greens, apple cider or juice, and continue to stir. 
2. After about 4-6 minutes, or when the greens are tender, remove from the heat. Add apple c ider vinegar and salt. Toss gently and serve.

Recipe adapted by Leigh Wagner PhD, MS, RD from The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre.

Roasted Sweet Potato Wedges

Ingredients
2 medium sweet potatoes, cut into wedges
1/8 teaspoon cinnamon
1/4 teaspoon seasoned salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
1/8-1/4 teaspoon garlic powder
Drizzle avocado oil, melted organic pasture butter or coconut oil

Directions
1. Preheat the oven to 450 degrees fahrenheit.
2. Cut sweet potatoes into wedges, then combine with cinnamon, salt, cumin, black pepper, garlic powder and oil in a plastic bag or in a bowl. If plastic bag: seal and shake. If in a bowl: stir ingredients until coated. 
3. Place sweet potatoes on a baking sheet (do not overlap). Bake for 20 minutes or until very tender, flipping potatoes once during cooking. 

Adapted by Leigh Wagner PhD, MS, RD
 

Whipped Sweet Potatoes

Ingredients
4 large sweet potatoes
2 tablespoons organic pasture butter or ghee or coconut oil
¼ - ½ cup coconut milk (canned, full fat)
1 teaspoon vanilla extract
½ teaspoon pepper
½ - ¾ teaspoon sea salt
pinch(es) of nutmeg, cinnamon and/or cayenne pepper

Directions
1. Peel (unless organic) and cut the potatoes into chunks and place in a large pot. Cover with cold water and let come to a boil. Turn down to medium-high and let cook for about 20-30 minutes, or until potatoes are fork tender (should not be firm in the middle, for easy mashing).
2. Drain water and add potatoes back to the pot. Add butter/oil, coconut milk, salt, pepper, vanilla, and nutmeg. Whip with a whisk, fork, or immersion blender. You can also put them in a stand mixer and blend. 
3. Add more ingredients or additional spices, to taste.

Yield 4-6 servings

Recipe by Leigh Wagner PhD, MS, RD