Honey Mustard Chicken

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4 chicken breasts

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

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

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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

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
7. Remove from oven and cool.

Recipe by Leigh Wagner PhD, MS, RD

Turkey-Stuffed Acorn Squash

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4 medium acorn squash (about 1.5 lbs each)
1 pound Italian turkey sausage, casings removed
1 large red bell pepper, chopped
½ pound sliced fresh mushrooms, chopped
1 medium apple, finely chopped
1 small onion, finely chopped
2 teaspoons fennel seed
2 teaspoons caraway seed
1 teaspoon dried or fresh sage leaves
4 cups fresh baby spinach
2 Tablespoons minced fresh thyme
¾ teaspoon salt
½ teaspoon black pepper
1 Tablespoon apple cider vinegar (I love Bragg's)
*Optional: 8 ounces mozzarella cheese, chopped or shredded

1. Preheat oven to 400 degrees Fahrenheit. Cut squash in half; remove seeds. Cut a slice from bottom of each half to allow them to lie flat. Place in a roasting pan, hollow side down; add ¼ inch of hot water. Bake uncovered, 45 minutes.
2. While squash is roasting, in a large skillet, cook: (sausage, bell pepper, mushrooms, apple, onion, dried seasonings) over medium heat ~8-10 minutes; drain.
3. Add spinach, and seasonings. Stir about 2 minutes and remove from heat.
4. Remove squash from pan. Drain liquid.
5. Return squash to pan, open side up, and sprinkle with salt and pepper. Stir in cheese (optional) and vinegar into the squash mixture. Spoon into squash. Bake ~8 minutes or until squash is tender (easily pierced with a fork).

Recipe adapted from Taste of Home

Lemon Parsley Pesto


2 cups loosely packed Italian (“flat leaf”) parsley
¾ cup combination of cashews and walnuts or pecans
1 lemon juiced
1/8 teaspoon sea salt
Black pepper, to taste
¼ - ½ teaspoon lemon zest*
¼ - 1/3 cup olive oil

1. Wash and de-stem herbs. Blend all ingredients except olive oil in blender or small food processor.
2. Carefully open vent of food processor and add olive oil slowly (while food processor is on) to incorporate oil.
*zest is only the outer yellow edge of the skin of the lemon, not the white rind

Recipe by Leigh Wagner PhD, MS, RD

Salmon Salad


2 cans skinless, boneless wild salmon (Bear and Wolf is a good brand found at Costco)
1-2 stalks of celery, diced
1 apple or pear, cubed or ½ - ¾ cup red grapes, sliced in half
2 tablespoons lemon juice or mayonnaise
6 cups mixed greens
2 carrots, shredded
2/3 cup walnuts or slivered almonds

1. Open the canned salmon and place in a medium sized bowl.
2. Mix diced celery and sliced grapes or apples in with salmon and stir in lemon juice.
3. Plate up 1 cup of greens on each plate. Sprinkle shredded carrots and walnuts over the greens.
4. Scoop ½ cup of salmon and place on top of salad greens.
5. Drizzle balsamic vinaigrette over salmon and salad greens.
6. Enjoy!

Basil-Balsamic Salad Dressing
½ cup extra-virgin olive oil
6 tablespoons balsamic vinegar
3 tablespoons finely chopped basil
1-2 cloves garlic, minced
2 teaspoons Dijon mustard
2 teaspoons of agave nectar, pure maple syrup, or honey
½ teaspoon freshly ground black pepper
¼ teaspoon sea salt 

Place all ingredients in a jar with a lid and shake well. Drizzle over your favorite green salad or fresh tomatoes and mozzarella. You can also use this dressing to make a perky cold white bean or pasta salad – a perfect nutritious side dish.

*You can keep dressing stored in the refrigerator for up to 2 weeks

 Recipe by Leigh Wagner PhD, MS, RDN