Honey Mustard Chicken

Honey+Mustard+Chicken pic.jpeg


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

Turkey-Stuffed Acorn Squash

Turkey Stuffed Acorn Squash pic.jpg

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

Fish Tacos with Citrus Slaw


Gluten free, grain free, dairy free

1 pound tilapia
2 tablespoons extra-virgin olive oil, divided
2 teaspoons sea salt
¼ cup lime juice
1 tablespoon chili powder or Mexican seasoning (2 teaspoons chili powder + 1 teaspoon ground cumin)
1 onion, chopped
¼ cup chopped fresh cilantro
12 taco shells or fresh gluten-free tortillas (corn, teff, rice)

¼ - 1/3 head green cabbage
2 tablespoons chopped fresh cilantro
1 green onion, sliced or minced
½ to 1 teaspoon chopped jalapenos or 1 teaspoon Serrano chili, to taste
1 tablespoon Veganaise (dairy and egg-free mayo) or olive oil mayonnaise or organic Greek yogurt
1 tablespoon fresh lime juice
½ teaspoon cumin seeds or ¼ teaspoon ground cumin
Salt and pepper, to taste

Optional taco fillings:
Avocado slices
Grated cheese
Shredded lettuce 

1. Preheat oven to 400 degrees Fahrenheit.
2. Rinse the tilapia under cool running water the place in a large mixing bowl. In a small bowl, combine 1 tablespoon of the olive oil, salt, lime juice, and chili powder then pour marinade over the fish. Let stand for 10-15 minutes; the longer time will allow for increased flavor absorption.
3. Lightly grease the bottom of a glass baking dish. Place the marinated tilapia in dish and cook at 400 degrees Fahrenheit for 12-15 minutes until it flakes with a fork. While the fish is cooking, heat the remaining oil in a large skillet. Add onion and sauté until hot.
4. In a medium bowl, combine the cabbage with the remaining ingredients.
5. Warm taco shells according to the directions on the package.
6. Cut each hot fish fillet into 6-8 pieces and place in warmed tortilla with slaw and desired fixings.

Almond Flour Pizza Crust


2 cups almond flour (aka almond meal)
2 eggs
2 Tablespoons extra virgin olive oil
½ teaspoon salt
1-2 Tablespoons dried Italian Herbs (I am heavy on herbs)

For Crust:
1. Preheat oven to 400 degrees Fahrenheit.
2. Place ingredients in a medium to large bowl, and mix thoroughly with fork.
3. Wet hands and press onto parchment paper on cookie sheet (to make cleanup easy). Leave crust somewhat thick (about ¼ inch thick). Press into desired shape.
4. Before adding toppings, bake crust until golden for 10-12 min at 400°F.
5. After topping, place in oven until warm.

Recipe by Leigh Wagner PhD, MS, RD