Tender chicken cooked with aromatic spices will bring back memories of your favorite Indian restaurant. Or maybe it will remind you of a visit to the UK? The origin of chicken tikka masala is somewhat murky, but one thing is for sure: The flavor of this spicy, creamy dish is out of this world.

What Is Chicken Tikka Masala?

Tikka masala has an interesting history. Chicken tikka originated in the Punjab region of India and is very popular in Bangladesh, India and Pakistan. Tikka involves cooking a type of boneless meat in spices and yogurt and cutting it into little cubes or pieces. The meat is cooked in a tandoor, which is a clay oven.

Chicken tikka is not to be confused with chicken tikka masala, which is actually a different dish altogether. Perhaps inspired by the Indian tikka, chicken tikka masala is thought to have originated in an Indian restaurant in Glasgow, Scotland.

Chicken tikka masala incorporates elements from chicken tikka, with the yogurt and spices used, but also  tomato sauce and often coconut cream. Reportedly, the cream was added to a curry dish that was dry.

The masala spices include (but are not limited to) black pepper, cloves, cinnamon, curry, cardamom and cumin.

Chicken tikka masala is also often confused with butter chicken, which is another flavorful Indian dish with similar ingredients. Butter chicken is more of a rich, thick gravy usually made from cashews. It’s both milder and sweeter than chicken tikka masala.

Ingredients and Nutrition Facts

With this chicken tikka masala recipe, we’ve kept all the elements that are essential to chicken masala, but with some upgraded ingredients.

We’re talking goat yogurt, lemon, avocado oil and garlic for the chicken marinade. Then chicken breast or thighs. The sauce uses butter, onion, tomatoes, coconut cream and host of Indian spices. All served over brown rice.

Guess what? The nutrition facts for this chicken tikka masala is off the charts.

First, it’s a very balanced dish, with 30 grams of carbohydrates, 21 grams of fat and 30 grams of protein for each 432 calorie serving. Among those carbs, it delivers 2.6 grams of fiber and just 2.7 grams of sugar.

Vitamin-wise, each serving contains tons of B vitamins: 93 percent Daily Value of niacin (B3), 89 percent DV of vitamin B6, 47 percent DV of pantothenic acid (B5), 24 percent DV of thiamine (B1) and 24 percent of riboflavin (B2). It also contains 32 percent DV of vitamin A.

Among minerals, each serving is high in manganese (93 percent DV), selenium (61 percent DV), phosphorus (57 percent DV) and magnesium (30 percent DV).

How to Make Chicken Tikka Masala

First, you’ll start with marinating the chicken, which can be chicken breast but also chicken thighs. We used goat yogurt, lemon juice, avocado oil and garlic as a marinade base. The acid from goat yogurt and lemon juice help tenderize the chicken breasts while you prepare the sauce. Ideally the chicken marinates for at least 8 hours.

Avocado oil works well in high heat, which makes it perfect for marinating and cooking the chicken in a pan. We chose goat yogurt over cow’s milk yogurt because goat’s milk is much easier to digest, not to mention all the benefits it provides to your gut.

Mix the marinade ingredients in a dish and add the chicken and let sit while you prepare the rest of the tikka masala sauce.

Prepare brown basmati rice in a pot according to its package. Brown basmati rice is a fragrant rice that actually contains 20 percent more fiber than regular brown rice. It is mainly grown in India and Pakistan and makes a perfect pairing with Indian food recipes. You can also go with standard basmati rice.

To prepare the sauce, melt grass-fed butter or ghee in a large saucepan. Ghee is similar to clarified butter, which is produced by heating butter to remove the milk solids and water. Ghee has a higher smoke point than butter, meaning that it can be heated to a higher temperature before it starts to smoke.

Add in chopped onion and sauté for 5–7 minutes.

Add all the spices in with the cooked onion: coriander, cumin, cardamom, nutmeg, paprika, cayenne pepper and ground ginger.

Did you know that coriander helps lower blood sugar? It is the dried seed of the fresh herb cilantro, which makes sense that it would have such a strong flavor. Cardamom is favorable for blood pressure and supporting your digestive system.

Add in crushed tomatoes along with coconut cream, and let the sauce thicken up while you cook the chicken.

To make the chicken, we cooked up chicken breast for 6 to 8 minutes a side in a pan, until the internal temperature reaches 165 F. You can also grill the chicken. However, typically for chicken tikka masala it’s cooked tandoori (oven) style. You can cut into pieces and put on skewers. Then cook in the oven at 450 degrees F for around 10 minutes per side.

If you grill, once the chicken is cooked through, cut the chicken into smaller bite size pieces. Add chicken to the masala sauce.

Serve brown basmati rice with the chicken tikka masala sauce and garnish with fresh, benefit-rich cilantro.

Other Delicious Indian Dishes

• Coconut curry chicken
• Palak paneer
• Gluten-free naan
• Samosas

Chicken Tikka Masala

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• Author: Ethan Boldt
• Total Time: 35 minutes
• Yield: 6
• Diet: Hindu

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Chicken tikka masala is one of the most popular Indian dishes across the globe. Take the time to marinate the chicken, the results will be worth it.

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Ingredients

Chicken Marinade

• ¼ cup goat yogurt (or regular yogurt)
• ½ lemon, juiced
• 1 tablespoon avocado oil, plus additional for cooking
• 1 clove garlic, minced
• 1.5 pounds chicken breast or thighs

Rice

• 1 cup brown basmati rice
• 2 cups water

Sauce

• 4 tablespoons grass-fed unsalted butter
• 1 medium-sized onion, chopped
• 1½ teaspoon cumin
• ½ teaspoon ground coriander
• ½ teaspoon cardamom
• ½ teaspoon nutmeg
• ½ teaspoon paprika
• ½ teaspoon cayenne pepper
• 1 teaspoon ground ginger
• 1½ cups crushed tomatoes
• ½ cup coconut cream
• sea salt, to taste
• cilantro, for garnish

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Instructions

1. In a small bowl, mix together yogurt, lemon juice, avocado oil and minced garlic.
2. Add chicken breasts or thighs to a baking dish and pour marinade over the chicken. Set dish aside in the refrigerator and marinate for at least 8 hours.
3. Prepare rice according to package.
4. In a large sauce pan, melt butter over medium heat.
5. Add in chopped onion and sauté for 5–7 minutes.
6. Add in all the spices: coriander, cumin, cardamom, nutmeg, paprika, cayenne pepper, ground ginger and sea salt to taste.
7. Add in crushed tomatoes and coconut cream and continue stirring, letting the sauce thicken up.
8. In a large pan, add avocado oil over medium-high heat. Add marinated chicken to the pan and cook on each side for 6–8 minutes, or until internal temperature reaches 165 F. You can also grill the chicken. Or cut up the chicken and cook in the oven on skewers (450 degrees F for 10 minutes per side).
9. If you pan cook or grill, slice into chunks onto a cutting board and add to masala sauce.
10. Serve chicken tikka masala over cooked brown basmati rice and garnish with chopped cilantro.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main dishes
• Method: Pan fry
• Cuisine: Indian

Nutrition

• Serving Size: 1 serving (248 g)
• Calories: 432
• Sugar: 2.7 g
• Sodium: 161 mg (11% DV)
• Fat: 21.5 g
• Saturated Fat: 12.4 g
• Unsaturated Fat: 7 g
• Trans Fat: 0.3 g
• Carbohydrates: 30.1 g
• Fiber: 2.6 g
• Protein: 29.9 g
• Cholesterol: 104 mg

The post Chicken Tikka Masala appeared first on Dr. Axe.

But you’re in luck, because this Tuscan pasta recipe is packed with your favorite fresh veggies and tossed in a light tomato sauce. Served over a bed of brown rice pasta, this Tuscan-inspired recipe is is meat-free and vegan-friendly — it’s the perfect recipe to feed a crowd.

Nutrition Facts

Zucchini, mushrooms and tomatoes. Three great summer vegetables are represented in this dish alongside onions, brown rice pasta, coconut oil and many seasonings. This adds up to one nutritious dish.

At only 276 calories per serving, the macronutrients are impressive for a vegan pasta dish: 41 grams of carbohydrates (9 grams are fiber, making this a fiber-rich meal as well), 10 grams of fat and 12 grams of protein. If you add chicken breast to make this a Tuscan chicken pasta, then you have even more protein, of course.

With all of these nutrition-rich ingredients, this Tuscan pasta is also high in many vitamins and minerals. Each serving provides 95 percent Daily Value (DV) of vitamin C, 129 percent DV of vitamin B1 (thiamine) and 71 percent DV of vitamin A. It’s also more than 40 percent DV in vitamins B2, B3, B5 and B6.

Minerals are also impressive: 59 percent DV in copper, 39 percent DV in manganese and 37 percent DV in phosphorus. It’s also more than 20 percent DV in magnesium, iron, potassium and zinc.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make Tuscan Pasta

In a large skillet over medium-high heat, mix tomatoes, tomato sauce, coconut sugar and seasonings in a skillet over medium-high heat.

Bring the mix to a boil and once it’s bubbling, reduce the heat. Cover the skillet and simmer for 20 minutes.

Use the downtime to get that brown rice pasta ready. This is a great alternative to wheat pasta, especially if you’re avoiding gluten. (Another great new option is lentil-based pasta that is relatively high in protein.) Use a medium-sized pot to cook the pasta according to the package directions. Drain and set aside.

While your sauce is still simmering, heat the coconut oil in a separate saucepan. While you might be tempted to use olive oil, coconut oil, which is loaded with health benefits, is a better option over higher heat.

Then add in the zucchini, mushrooms and onions. Cook until the veggies are tender but still crisp. Next, add the tomato sauce mixture to the vegetables. Once those are all mixed up, toss in the pasta and coat it with the sauce and veggies.

Adding some fresh herbs, like parsley or basil, can really take this Tuscan pasta recipe over the edge. If you can tolerate dairy, top with Pecorino Romano. An Italian sheep hard cheese that you should grate over the pasta, it imparts a grassy and earthy flavor.

The best part about this recipe is that it’s easily customizable. Add a little spinach, replace the mushrooms with bell peppers — make this Tuscan pasta your own, because it’s a recipe you’ll want to return to over and over again.

If you want to add a meat protein, consider chicken for a Tuscan chicken pasta.

Other Recommended Pasta Dishes

• Macaroni Salad
• Vegan Alfredo
• Tuna Pasta Salad with Kalamata Olives
• Zucchini Noodles with Marinara Sauce
• Zucchini Lasagna

Tuscan Pasta Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Vegan

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Have you enjoyed Tuscan pasta before? It’s an easy way of saying lots of veggies tossed in a flavorful homemade pasta sauce.

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Ingredients

• one 28-ounce can diced tomatoes
• one 8-ounce can tomato sauce
• 1 tablespoon coconut sugar
• 2 teaspoon garlic powder
• 2 teaspoon Italian seasoning
• ½ teaspoon black pepper
• ½ teaspoon sea salt
• 2 tablespoon coconut oil
• 1 pound zucchini (around 3 medium-sized), sliced
• 8 ounces mushrooms, chopped
• 1 onion, chopped
• 12 ounces brown rice pasta (three-quarters of a standard package)
• Pecorino Romano (sheep cheese), optional

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Instructions

1. Mix tomatoes, tomato sauce, coconut sugar, and seasonings in skillet over medium-high heat. Bring mixture to a boil and then reduce heat. Cover and simmer for 20 minutes.
2. While mixture is simmering, using a medium pot, cook pasta in boiling water as directed on package. Drain and set aside.
3. Heat coconut oil in a separate saucepan. Add zucchini, mushrooms and onions. Cook until vegetables are tender but still crisp.
4. Add to tomato sauce mixture and then add in pasta mixture. Stir until well combined, plate and serve.
5. Optionally, top with grated Pecorino Romano.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving (522 g)
• Calories: 276
• Sugar: 11.4 g
• Sodium: 604 mg (40% DV)
• Fat: 9.6 g
• Saturated Fat: 6.5 g
• Unsaturated Fat: 2.2 g
• Trans Fat: 0 g
• Carbohydrates: 41.2 g
• Fiber: 9 g
• Protein: 12.2 g
• Cholesterol: 35 mg

The post Tuscan Pasta (a Perfect Summer Dish) appeared first on Dr. Axe.

It’s a recipe that is sure to delight the meat eaters in your life, and it’s a great way to incorporate the healthy fats that come avocado. Best of all, including prep, these avocado bison burgers are ready in less than an hour.

Key Ingredients

A quick glance at the double-digit ingredients list may make it seem like this avocado bison burgers recipe is complicated, but it’s really not.

Here are some of the main players in this recipe:

• Avocado: Avocados were first used by the Aztecs and since have been highly sought after for their health benefits. They are high in healthy monounsaturated fats, such as oleic acid. They also have anti-inflammatory properties and are high in potassium, magnesium and fiber.
• Bison meat: Bison is truly a lean source of protein that has some advantages over grass-fed beef. For instance, bison is loaded with B vitamins, iron, zinc and selenium, and it is actually more likely to be grass-fed than beef is. It also usually has fewer calories and less fat than its beef counterpart and is typically considered a more sustainable protein source.
• Shallots and scallions: Both onion-like foods here combine to add flavor to the bison burgers. The shallots provide a sweeter onion taste with a hint of garlic, while the scallions provide a mega-dose of vitamin K and other essential nutrients.

This avocado bison burgers recipe also calls for coconut aminos, Dijon mustard, garlic cloves and thyme for the burgers, and the toppings include lettuce, tomato and the avocado.

How to Make Avocado Bison Burgers

To get things started, you want to mix the ground bison, shallots, scallions, coconut aminos, Dijon, garlic cloves and thyme together in a medium bowl. You can add sea salt and black pepper for added flavor here as well.

Once the bison and the rest are mixed well, form eight patties. Then, let the burger patties chill in the fridge for 10 to 20 minutes so they get firm.

Once they’re formed and firmed, toss them on the grill, cooking them over high heat for roughly five minutes on each side.

Once they’re cooked to your liking, your bison burgers are ready to eat. Top them with the iceberg lettuce, tomato and avocado (in addition to any other toppings you want), and either eat them without a bun or, for a healthier option than a white bun, try an Ezekiel bread or gluten-free bun.

Then, simply enjoy your avocado bison burgers and the weather outside!

Other Burger Recipes

Here are some more burger recipes to try:

• Grilled Burgers and Vegetables
• Lamb Burgers
• Black Bean Burger
• Turkey Burger on Greens
• Cilantro Salmon Burgers

Avocado Bison Burgers Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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This Avocado Bison Burgers recipe is a great way to get avocado in your diet and try a meat you may not typically eat. It’s also truly one of the most delicious healthy grilling recipes you can try.

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Ingredients

• 2 pounds grass-fed bison meat, ground
• ⅔ cup shallots, finely diced
• ½ cup scallions, sliced
• 2 tablespoons coconut aminos
• 1 teaspoon dijon mustard
• 2 garlic clove, minced
• 4 teaspoon fresh thyme (or 1 teaspoon dried thyme)
• sea salt and black pepper
• 4 large pieces of iceberg lettuce
• 1 whole avocado cut into large pieces
• 1 large tomato cut into slices

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Instructions

• In a medium bowl, mix all the ingredients except the avocado, lettuce and tomato together.
• Form 8 patties.
• Chill in refrigerator for about 10–20 minutes to firm up.
• Grill over high heat until cooked through to medium.
• Serve hot on an Ezekiel bread or gluten-free bun topped with lettuce, avocado and tomato slice (or for a grain-free option use butter lettuce leaves instead of a bun).

Notes

• Feel free to add additional toppings, such as onion, pickles, etc.
• Choose whichever bun you like, or eat them without a bun at all!

• Prep Time: 35 min
• Cook Time: 10 min
• Category: Main Dishes
• Method: Grilling
• Cuisine: American

Nutrition

• Serving Size: 1 burger
• Calories: 144
• Sugar: 1.3g
• Sodium: 48mg
• Fat: 6.5g
• Saturated Fat: 2.2g
• Unsaturated Fat: 4.3g
• Trans Fat: 0g
• Carbohydrates: 14.1g
• Fiber: 2.1g
• Protein: 8.5g
• Cholesterol: 21mg

The post Avocado Bison Burgers Recipe appeared first on Dr. Axe.

Chicken fajitas at Tex-Mex restaurants are often loaded with cheese, canned sauces and more cheese. They’re tasty, of course, but they can have the caloric equivalent of two meals!

There’s no reason to bury fajitas in all those extra ingredients, either. At their core, chicken fajitas are loaded with protein, veggies and zesty seasoning — why mess with a good thing?

My chicken fajitas recipe takes things back to the basics. I think you’ll love it!

How to Make Chicken Fajitas

Before you begin to cook the chicken, prep all the veggies. Namely, chop up the bell peppers, onion and garlic.

Next, heat up the coconut oil and a little bit of water in a large skillet. When the oil is warm, add in the chicken.

Sprinkle with half the sea salt and garlic and cook until the chicken is no longer pink on the inside. When it’s cooked through, remove the chicken and shred with a knife and fork. Say hello to your fajita filling.

Next, in the same pan you used for the chicken, add enough water to cover the bottom. Toss in your sliced bell peppers and onion, along with the remaining garlic and sea salt. Cook for 5–10 minutes, then add the chicken back into the pan.

Sprinkle the cumin and chili powder over the veggies and chicken, and cook until the veggies are tender. Serve stuffed inside sprouted grain or brown rice tortillas with black beans on the side or mixed in.

The wonderful part about chicken fajitas is that while the basic recipe remains the same, they’re very customizable. I love putting the chicken and veggies in a big bowl in a fajita “serving station,” along with different toppings — fresh tomatoes and salsa, diced avocado, extra onions, a little freshly grated cheddar and organic sour cream. Each person can build the chicken fajita that suits them with little extra work. It’s a win-win for an easy, healthy dinner.

Other Healthy Mexican Dishes

• Huevos rancheros
• Chicken enchiladas
• Mexican chicken pozole verde
• Calabacitas
• Carne asada tacos
• Pico de gallo or salsa fresca
• Steak fajitas

Chicken Fajitas Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4
• Diet: Gluten Free

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When you need a quick, flavorful meal that’s easy to prep and a hit among the family, few recipes fit the bill like Chicken Fajitas.

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Ingredients

• 2 tablespoons coconut oil
• 1 green bell pepper, sliced
• 1 red bell pepper, sliced
• 1 white onion, sliced
• 2 cloves of garlic, finely chopped
• 2 pounds skinless, boneless chicken breast
• 1 teaspoon sea salt
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 package sprouted grain or brown rice tortillas
• 1/2 cup shredded goat cheddar cheese (optional)
• 1 avocado, sliced (optional)
• 1/2 cup red salsa (optional)
• 1 can organic black beans (optional)

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Instructions

1. Prep the veggies (peppers, onion and garlic).
2. On a medium setting, heat coconut oil and a little water in a large skillet, add chicken breast.
3. Sprinkle with half of sea salt and garlic and cook until white throughout.
4. Remove chicken and let cool (using a knife and a fork, pull apart the chicken breast until shredded).
5. In same skillet, add enough water to cover the bottom. Add sliced bell peppers and onion. Add the remaining garlic and sea salt. Cook for 5–10 minutes.
6. Add shredded chicken back into skillet with the peppers and onions. Add cumin and chili powder. Cook until veggies are tender.
7. Add mixture into tortillas. Optionally, add cheese, avocado and salsa to the fajita.
8. Serve with cooked black beans on the side.

Notes

I love putting the chicken and veggies in a big bowl in a fajita “serving station,” along with different toppings — fresh tomatoes and salsa, sliced avocado, extra onions and a little freshly grated goat cheddar.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Main Dishes
• Method: Pan frying
• Cuisine: American

Nutrition

• Serving Size: 2 fajitas
• Calories: 496
• Sugar: 5.0g
• Sodium: 918mg
• Fat: 17.2g
• Saturated Fat: 9.2g
• Unsaturated Fat: 5.1g
• Carbohydrates: 26.8g
• Fiber: 6.4g
• Protein: 56.4g
• Cholesterol: 166mg

The post Chicken Fajitas Recipe appeared first on Dr. Axe.

This almond crusted salmon recipe is not only delicious, but full of essential omega-3 fats and vitamin D!

Key Ingredients

This almond crusted salmon recipe features several key ingredients that offer a variety of health benefits:

• Wild-Caught Alaskan Salmon: Wild-caught Alaskan salmon is an excellent source of lean protein, healthy fats, and essential vitamins and minerals, including vitamin D, selenium and omega-3 fatty acids. Omega-3s are essential for heart health, brain function and reducing inflammation.
• Almond Flour: Almond flour is a gluten-free alternative to traditional wheat flour. It’s high in fiber and healthy fats, making it a perfect choice for those following a ketogenic or Paleo diet.
• Coconut Oil: Coconut oil is a healthy fat that can help boost metabolism and promote satiety. It also adds a subtle sweetness and richness to the dish.

How to Make Almond Crusted Salmon

This almond crusted salmon recipe is ready in just 20 minutes and takes just a few steps.

To start, combine the almond flour, parsley, lemon zest, salt and pepper in a food processor, and blend the mixture until it is fully mixed.

Next, heat the coconut oil in a large skillet over medium heat. While this is going on, dredge the salmon on both sides through the almond crust mixture you just made in the food processor.

Then, pan-fry the salmon in the coconut oil for five minutes on each side or until cooked all the way through.

Your almond crusted salmon is now ready. Simply serve it over the bed of fresh spinach, and top with the fresh lemon juice for added flavor.

This almond crusted salmon recipe is a great way to get a healthy and satisfying meal on the table in no time. With its simple ingredients and easy-to-follow instructions, this recipe is sure to become a favorite.

Other Salmon Recipes

Looking for other ways to enjoy salmon? Here are some more recipes to try:

• Blackened Salmon with Creamy Avocado Dressing
• Kale Caesar Salad with Salmon
• Salmon Patties
• Simple BBQ Salmon
• Salmon Cakes

Almond Crusted Salmon Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4
• Diet: Gluten Free

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This almond crusted salmon recipe is not only delicious, but full of essential omega-3 fats and vitamin D! Try this healthy recipe today!

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Ingredients

• 4 small, wild-caught Alaskan salmon fillets
• 1 cup almond flour
• 2 tablespoons parsley
• 1 tablespoon lemon zest
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 2 tablespoons coconut oil
• 4 cups spinach
• Lemon juice for garnish (optional)

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Instructions

1. In a food processor, combine the almond flour, parsley, lemon zest, salt and pepper. Blend until all is well-combined.
2. Heat coconut oil in a large skillet over medium heat.
3. Dredge the salmon on both sides through the almond mixture.
4. Fry salmon in the oil for 5 minutes on each side or until cooked throughout.
5. Serve over bed of fresh greens, and top with fresh lemon juice.

Notes

• For a crispy crust, make sure the salmon fillets are patted dry before dredging them in the almond mixture.
• You can also bake the salmon instead of pan-frying it. Preheat the oven to 400°F (200°C) ,and bake the salmon fillets for 12–15 minutes or until cooked through.
• Garnish your almond crusted salmon with a squeeze of fresh lemon juice for an extra burst of flavor.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Main Dishes
• Method: Skillet
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 filet
• Calories: 555
• Sugar: 0.3g
• Sodium: 662mg
• Fat: 19.6g
• Saturated Fat: 8.8g
• Unsaturated Fat: 10.8g
• Carbohydrates: 25.8g
• Fiber: 1.8g
• Protein: 69.7g
• Cholesterol: 167mg

The post Almond Crusted Salmon Recipe appeared first on Dr. Axe.

For starters, the meat is less expensive than “fancier” steaks and tenderloins, so you can often get a good deal on it. And, unlike our grass-fed steak recipe, which is best cooked for the shortest amount of time you can stand, braised short ribs really benefit from a longer cooking time.

With minimal effort, you’ll have juicy, fall-off-the-bone meat, which is ideal for cold winter nights and hearty meals.

Nutrition Facts

Beef short ribs are also surprisingly healthy, especially when coupled with these outstanding ingredients. Extremely high in protein, it’s also high in multiple nutrients.

One serving is 618 calories. The macronutrients are balanced, with 41 grams of carbohydrates, 26 grams of fat and 58 grams of protein. Among that protein, it’s very high in the amino acids tryptophan, threonine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine and valine — with nearly double the Daily Value (DV) in all of them.

This beef short rib recipe is also high in several vitamins:

• Vitamin B12 — 10 mcg (420% DV)
• Vitamin B6 — 1.033 mg (79% DV)
• Vitamin B3 (niacin) — 10.95 mg (78% DV)
• Vitamin B2 (riboflavin) — 0.671 mg (61% DV)
• Vitamin C — 30.8 mg (41% DV)
• Vitamin A — 669 IU (29% DV)
• Vitamin B1 (thiamin) — 0.261 mg (24% DV)

And not to be outdone, it’s also very high in several minerals:

• Zinc — 23.3 mg (291% DV)
• Selenium — 62.5 mcg (114% DV)
• Phosphorus — 545 mg (78% DV)
• Iron — 7.9 mg (44% DV)
• Copper — 0.321 mg (26% DV)
• Potassium — 1147 mg (24% DV)
• Magnesium — 70 mg (23% DV)

How to Make Beef Short Ribs

Start by preheating the oven to 300 degrees F. Then assemble the beef rips in a large baking dish.

Cooking these beef short ribs at a relatively low temperature ensures they’ll remain super moist while packing in a ton of flavor. It’s all part of the braising method, which is a combination-cooking method that employs both wet and dry heats. Unlike stewing, braising uses less liquid and usually used for larger cuts of meat like short ribs.

Season with salt and freshly ground pepper to your liking.

In a bowl, combine the other ingredients — coconut sugar through ketchup — and mix them all up together. This is going to be your marinade, so make sure everything is evenly distributed.

Cover the pan with foil and slide into the oven. You’ll want to cook these for about 3 hours or until the meat is cooked through.

Uncover the ribs for the last 20 minutes of oven time to make sure they’re nice and browned on top.

Let them rest for about 10 minutes before serving, to let the beef’s juices redistribute. How lick-your-lips good do these beef short ribs look? Yum!

You can eat them so many ways, too. They’re great atop a bed of mashed faux-tatoes, sweet potatoes or cauliflower. They go really well with grilled vegetables, too. And with only about 5 minutes of hands-on time, you can get these cooking and get on with the rest of your day.

Braised Beef Short Ribs Recipe

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• Author: Dr. Josh Axe
• Total Time: 0 hours
• Yield: 4
• Diet: Gluten Free

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Beef short ribs frequently appear upscale restaurant menus, but you can make at home easily with this recipe that’s also loaded with nutrition.

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Ingredients

• 4 pounds beef short ribs cut into 3-inch pieces
• sea salt and black pepper to taste
• ½ cup coconut sugar
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• 1 tablespoon apple cider vinegar
• ½ teaspoon thyme
• 1 tablespoon mustard
• 3 tablespoon Worcestershire sauce
• ⅔ cup ketchup

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Instructions

1. Preheat oven to 300 degrees F.
2. Place ribs in 9 x 13 pan and season with salt and pepper.
3. In a separate bowl, combine remaining ingredients.
4. Pour sauce over ribs and mix well to coat all the pieces.
5. Cover with foil and roast for about 3 hours or until cooked through. This is when the braising occurs.
6. During last 20 minutes of cooking, remove the foil to brown the top of the ribs.

• Prep Time: 10 min
• Cook Time: 3 hrs
• Category: Main Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 short rib (382 g)
• Calories: 618
• Sugar: 35.6 g
• Sodium: 442 mg (29% DV)
• Fat: 25.8 g
• Saturated Fat: 11.2 g
• Unsaturated Fat: 14.4 g
• Trans Fat: 2 g
• Carbohydrates: 40.7 g
• Fiber: 0.7 g
• Protein: 58 g
• Cholesterol: 227 mg

The post Beef Short Ribs Recipe: High in Protein & Nutrients appeared first on Dr. Axe.

I love how quickly this sweet and sour chicken recipe comes together. Plus, it tastes delicious, is loaded with healthy ingredients like cancer-fighting broccoli and requires just one skillet. You’ll have your family fooled about where this came from!

How to Make Sweet and Sour Chicken

Start by whisking the flour, garlic powder and healing ginger in a large bowl, then add in your chopped chicken. Make sure to coat each piece well with seasoning; this will give the chicken a nice crunch later.

Heat the coconut oil in a skillet and then add in your chicken, making sure not to overcrowd the pieces in the pan. Stir occasionally so the pieces don’t stick. When the chicken is no longer pink, season with salt and pepper, and let it hang out on a plate. You’ll be back for it!

In the same skillet (you might need another dash of coconut oil here), add your chopped broccoli and pepper. I like using a mix of bell peppers to add some extra color, but feel free to use whatever’s on hand.

After a few minutes, add the pineapple chunks and juice to the mix. Throw in the broth, coconut sugar, vinegar and red pepper flakes, too. It’s time to turn up the heat! This will help thicken up the sauce.

When it begins reducing, stir in the arrowroot mixture and then add the chicken back to the skillet. Let it simmer in the sauce for another five minutes, soaking up all the tasty flavors.

Serve it up! I recommend serving this sweet and sour chicken atop brown rice or nutritious quinoa to soak up the sweet and sour sauce.

Need to make this even more quickly? Cut down on prep time by using frozen, organic vegetables. Don’t forget to toss out the takeout menus afterwards!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Chicken katsu

Sweet and Sour Chicken Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Gluten Free

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Want an easy Chinese meal but want to avoid overly salty takeout? Make up this sweet and sour chicken that will be ready in less than 30 minutes. It also boasts great macros: 30 grams of carbs, 10 grams of fat and 30 grams of protein.

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Ingredients

• ¼ cup gluten-free flour
• 1 teaspoon garlic powder
• ½ teaspoon ground ginger
• 2 boneless, skinless chicken breasts, cut into strips
• 2 tablespoons coconut oil
• 1 cup chopped bell pepper, red or green
• 2 cups (or more!) chopped broccoli
• 1 cup canned pineapple chunks in juice, chopped (reserve juice)
• ⅓ cup chicken broth (bone broth if possible)
• 3 tablespoons coconut sugar
• 3 tablespoons rice wine vinegar
• ½ teaspoon red pepper flakes
• 4 teaspoons arrowroot powder dissolved in 4 teaspoons water
• sea salt and pepper to taste

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Instructions

1. In a bowl, whisk together flour, garlic powder and ginger. Add chicken and toss to coat.
2. Heat coconut oil in a skillet, add chicken, and cook over medium heat, stirring occasionally, until no longer pink. Season chicken with salt and pepper and remove to a plate.
3. Add bell pepper and broccoli to the skillet and cook, stirring occasionally, for 2–3 minutes. Stir in pineapple (with juice), broth, coconut sugar, vinegar and red pepper flakes.
4. Increase heat and bring the sauce to a simmer. When the sauce begins to reduce, stir in arrowroot mixture. Add chicken to sauce and simmer for another 5 minutes.
5. Serve over brown rice or quinoa.

• Prep Time: 15 min
• Cook Time: 15 min
• Category: Main dishes
• Method: Stovetop
• Cuisine: Chinese

Nutrition

• Serving Size: 1 serving (310 g)
• Calories: 334
• Sugar: 17.9 g
• Sodium: 223 mg
• Fat: 10.5 g
• Saturated Fat: 6.7 g
• Unsaturated Fat: 2.1 g
• Trans Fat: 0.02 g
• Carbohydrates: 30.5 g
• Fiber: 3.5 g
• Protein: 30 g
• Cholesterol: 86 mg

The post Chinese Fake-Out: Sweet and Sour Chicken appeared first on Dr. Axe.

Of course, the best chicken salad recipes utilize healthy ingredients, and this version certainly meets that criteria.

What Is Chicken Salad?

Chicken salad is a savory dish typically consisting of chopped or shredded cooked chicken, mixed with a binding agent, such as mayonnaise, salad dressing or cream cheese. It often includes other ingredients, like chopped vegetables, herbs, spices, and sometimes fruit or nuts.

Chicken salad can be enjoyed in various ways:

• Sandwiches: Spread on bread, croissants or pita bread for a satisfying lunch or light dinner.
• Salad topping: Add a scoop to a bed of lettuce or mixed greens for a protein-packed salad.
• Wraps: Layer your favorite fillings with chicken salad in a whole wheat wrap for a portable and healthy meal.
• Appetizer: Serve on crackers, cucumber slices or mini toasts for a delightful party appetizer.

Chicken salad is a versatile, easy-to-make dish perfect for various occasions, and its specific ingredients and flavor profile can be adjusted to individual preferences.

Key Ingredients

This chicken salad recipe is a simple, classic version. For a variation that has a slightly different flavor, you can try a Fall Chicken Salad recipe.

As for this traditional version, here are the key players:

• Chicken: You can’t make chicken salad without chicken, and it’s always best to opt for organic, free-range chicken for highest quality and healthiest choice. It’s high in protein, free from the hormones used on many farmed birds and often makes for a tastier cut.
• Celery: Often overlooked, the benefits of celery may surprise you. This low-calorie, hydrating food is also high in vitamin K and can help manage blood sugar and cholesterol, lower inflammation, protect the heart and liver, and so much more.
• Red grapes: If you’re looking for a fruit to add both flavor and potentially years to your life, grapes are it. Commonly added to chicken salad recipes, grapes provide vitamins K and C and support longevity thanks to their high antioxidant content.
• Walnuts: These walnuts are a great source of healthy fats, and that’s not all walnuts nutrition provides. Thanks to the omega-3s and array of minerals and B vitamins walnuts contain, they’re considered brain foods that are also good for the heart, immune system and reproductive health.

This recipe also calls for lemon juice, sea salt and black pepper for enhanced flavor and is bound together with mayo. If you like avocado, however, you can replace the mayo with mashed avocado for an even healthier nutrition boost.

How to Make Chicken Salad

First shred the cooked chicken and dice the celery, grapes and walnuts.

Then, simply mix all the ingredients in a bowl until it’s all combined. That’s it!

Then, spread your chicken salad on some bread or a wrap, toss it on top of leafy greens, or enjoy it on its own!

Similar Recipes

If you like chicken salad and want some similar dishes, here are some recipes to try:

• Broccoli Salad Recipe
• Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes
• Traditional Egg Salad
• Taco Salad
• Cucumber Tomato Salad
• Italian-Inspired Macaroni Salad with Cherry Tomatoes

Chicken Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Gluten Free

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When you have leftover chicken, try this chicken salad recipe. It’s full of protein and healthy fats, requires little work, and uses your leftovers.

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Ingredients

• 4 cups chopped cooked chicken
• 3 cups diced celery
• 1 cup sliced red grapes
• ⅔ cup Paleo mayonnaise
• ¼ cup chopped walnuts
• 2 teaspoons lemon juice
• sea salt and black pepper to taste

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Instructions

1. Mix all ingredients in a bowl until combined.

Notes

• You can customize this chicken salad recipe with different herbs, spices, fruits and vegetables. Add whatever you like and/or whatever tastes good!
• You can use mashed avocado in place of the mayo for a boost in nutrition.

• Category: Main Dishes
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 301 g
• Calories: 435
• Sugar: 7.4 g
• Sodium: 477 mg
• Fat: 25.5 g
• Saturated Fat: 4.1 g
• Unsaturated Fat: 21.3 g
• Trans Fat: 0.1 g
• Carbohydrates: 11.2 g
• Fiber: 2.3 g
• Protein: 39 g
• Cholesterol: 105 mg

The post Chicken Salad Recipe appeared first on Dr. Axe.

Too often, though, casseroles are recipes packed with heavy, refined carbs and few, if any, vegetables. While they may taste good, you won’t feel too great after a serving. That’s what makes this healthy spaghetti squash casserole such a stellar cold-weather meal.

Here, spaghetti squash replaces the pasta you typically find in casseroles. You’ll add a colorful medley of vegetables, but with both mozzarella and raw goat cheese, this easy-to-make spaghetti squash casserole feels indulgent — it’s the best of both worlds!

Key Ingredients

The key ingredient to this casserole is the spaghetti squash. At first glance, this vegetable doesn’t resemble anything close to spaghetti. But once the squash is cooked, its flesh turns to spaghetti-like strands, perfect for sauces, casseroles or any other meal where pasta is normally used.

Best of all, spaghetti sauces is packed with nutrients you just won’t find in pasta. Its bright hue is thanks to the beta-carotene. This cartenoid is one of the reasons why spaghetti squash is full of antioxidants and great for your skin, eyes and respiratory health.

But spaghetti squash isn’t the only good-for-you ingredient in this healthy casserole. You’ll also include two of the healthiest leafy greens: kale and spinach.

Kale is an impressive anti-inflammatory food. Because it’s full of omega-3s, it helps balance our omega-3 to omega-6 ratio, critical for keeping inflammation at bay. It’s also great for heart health and helping to lower cholesterol and promote cellular health.

Spinach is another green nutrition giant. It helps guard cells from mutations that lead to cancerous tumor growth and protects against heart disease. The fiber found in spinach both slows the blood’s absorption of glucose and reduces cholesterol levels, two important factors in reducing your risk of a heart attack or stroke.

The high levels of vitamins A and C also boost immunity, helping you keep bacteria and viruses at bay. The average casserole recipe cannot do that.

Nutrition Facts

Let’s take a closer look at what one serving (479 g) of this spaghetti squash casserole offers:

• Calories: 325
• Total Carbohydrates: 29.4 g
• Fiber: 6.7 g
• Sugar: 13.2 g
• Total Fat: 16.4 g
• Saturated Fat: 8.9 g
• Polyunsaturated Fat: 1.3 g
• Monounsaturated Fat: 4.4 g
• Trans Fat: 0 g
• Protein: 18.1 g
• Cholesterol: 48 mg
• Sodium: 610 mg (41% DV*)
• Vitamin A: 2723 IU (117% DV)
• Vitamin K: 105 mcg (117% DV)
• Vitamin C: 82.8 mg (110% DV)
• Vitamin B12: 1.2 mcg (48% DV)
• Vitamin B6: 0.589 mg (45% DV)
• Niacin: 6.3 mg (45% DV)
• Phosphorus: 312 mg (45% DV)
• Copper: 0.39 mg (43% DV)
• Calcium: 381 mg (38% DV)
• Manganese: 0.63 mg (35% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, the variety of vegetables in this spaghetti squash casserole make this an easy, vegetarian-friendly main dish. You can also easily make this vegan by omitting the cheese. It’s a well balanced macronutrient meal as well.

How to Make Spaghetti Squash Casserole

So how do you make spaghetti squash casserole? Let’s get started.

Start by preheating the oven to 400 F. While that happens, line a baking sheet with parchment paper and place the halved squash sides on it, face down. Bake the pieces until the squash if fork tender, around 30 to 40 minutes.

While the squash is cooking, chop up your veggies.

When the squash is done, turn the oven heat down to 350 F. We’re not finished with it just yet.

Once the spaghetti squash has cooled off, scrape the flesh into a cast-iron skillet.

Then add in the other ingredients, except for the cheese and basil.

Use a wooden spatula to combine all of the ingredients.

Now it’s cheese time! Top the casserole with the buffalo mozzarella and bake for 25–30 minutes.

When the casserole is out of the oven, grate the goat cheese on top. Finish off with the fresh basil.

This gorgeous, healthy spaghetti squash is officially ready to eat!

Other Healthy Squash Dishes

• Butternut squash ravioli
• Acorn squash soup
• Candied pecan butternut squash salad
• Roasted acorn squash
• Butternut squash soup

Hearty Spaghetti Squash Casserole

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• Author: Dr. Josh Axe
• Total Time: 1 hour 25 minutes
• Yield: 4
• Diet: Vegetarian

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Of the many varieties of squash, the spaghetti squash is the best one suited for a casserole dish. This one is both fun to make and delicious. It’s also extremely good for you!

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Ingredients

• 1 spaghetti squash, cut in ½ length-wise
• 1 cup spinach
• 1 cup kale
• ½ red onion, chopped
• ½ green bell pepper, chopped
• 1 cup broccoli, chopped
• 1½ cup marinara sauce
• ¼ cup fire-roasted diced tomatoes
• ¼ teaspoon sea salt
• ¼ teaspoon pepper
• one 7-ounce package of buffalo mozzarella
• ¼ cup goat cheddar cheese, grated
• fresh basil for topping

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Instructions

1. Preheat the oven to 400 F.
2. On a baking sheet lined with parchment paper, place the squash face down and bake for 30–40 minutes, or until fork tender.
3. Reduce oven to 350 F.
4. Allow the spaghetti squash to cool and, using a fork, scrape the inside of the squash and place the strands in a bowl.
5. In a medium-size cast iron skillet, add the spaghetti squash and remaining ingredients, except for the cheeses and basil.
6. Using a wooden spatula, mix everything until well-combined.
7. Top with buffalo mozzarella and bake for 25–30 minutes.
8. Add the cheese and basil, serve and enjoy!

• Prep Time: 15 min
• Cook Time: 70 min
• Category: Main Dishes
• Method: Oven
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving (479 g)
• Calories: 325
• Sugar: 13.2 g
• Sodium: 610 mg
• Fat: 16.4 g
• Saturated Fat: 8.9 g
• Unsaturated Fat: 5.7 g
• Trans Fat: 0 g
• Carbohydrates: 29.4 g
• Fiber: 6.7 g
• Protein: 18.1 g
• Cholesterol: 48 mg

The post Spaghetti Squash Casserole: Loaded with Nutrients appeared first on Dr. Axe.

It’s prepared with nutrition-rich coconut milk, making a rich, creamy sauce. It’s also super flavorful, thanks to the cinnamon, ginger, garlic and, of course, curry powder. We sneak multiple veggies in here, too, like water chestnuts, and broccoli, which is terrific for lowering blood pressure.

Are you ready for this coconut curried chicken? Let’s get in the kitchen!

First prep the veggies by chopping the broccoli into small spears and dicing the onion. Then cut the chicken breast into cubes.

Heat a large skillet over medium-high heat with some coconut oil. Sauté the onions for a few minutes. Add the spices and sauté for two more minutes.

Then add the coconut milk, chicken, broccoli and water chestnuts. Cover and reduce the heat to medium low. Cook for about 15 minutes. Stir occasionally.

This quality time between the spices and chicken ensures that the protein gets your taste buds going in every bite. Your kitchen will smell amazing by this point!

Remove from heat. Serve the chicken over brown rice, veggies or with gluten-free naan bread to soak up all that yummy curry sauce.

Other Delicious Indian Dishes

• Chicken tikka masala
• Palak paneer
• Samosas

Coconut Curry Chicken

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• Author: Dr. Josh Axe
• Total Time: 32 minutes
• Yield: 4
• Diet: Gluten Free

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Looking for an easy yet delicious Indian curry dish? Try this coconut curry chicken that’s perfectly balanced in macronutrients.

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Ingredients

• 1/2 tablespoon coconut oil
• 2 free-range chicken breasts, cubed
• 15 ounces full-fat coconut milk
• 4 cups chopped broccoli
• 1 cup water chestnuts
• 1 white onion, chopped
• 2 tablespoons curry
• 4 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 teaspoon cinnamon
• 1/2 teaspoon sea salt

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Instructions

1. In a large skillet, add some coconut oil and sauté the onions for a few minutes.
2. Add the spices and sauté for two more minutes.
3. Add the coconut milk, chicken, broccoli and water chestnuts. Stir well. Cover and cook on medium for 15 minutes. Stir occasionally.
4. Remove from heat and serve over rice and/or with naan bread.

• Prep Time: 10 min
• Cook Time: 22 min
• Category: Main dishes
• Method: Stovetop
• Cuisine: Indian

Nutrition

• Serving Size: 1 servin (350 g)
• Calories: 406
• Sugar: 4 g
• Sodium: 402 mg (27% DV)
• Fat: 25.2 g
• Saturated Fat: 19.8 g
• Unsaturated Fat: 3.4 g
• Trans Fat: 0 g
• Carbohydrates: 16.7 g
• Fiber: 5.8 g
• Protein: 33.2 g
• Cholesterol: 73 mg

The post Coconut Curry Chicken appeared first on Dr. Axe.

What Is Borscht?

If you ask someone from Eastern Europe, it’s likely that they’ll tell you borscht originated from their country. Poland, Russia and Ukraine all claim borscht, although most experts believe that borscht was “invented” in Ukraine, where it spread to surrounding Baltic and Slavic countries, most likely thanks to Russia’s influence and presence in the region.

“Borscht” is a Yiddish word, but it’s derived from an old Slavic word for a hogweed plant, bursci, which was the main ingredient in a soup that would’ve been the precursor to borscht. That soup was made from pickled hogweeds. While beets later replaced hogweeds in borscht, the pickled aspect remains, as borscht is traditionally tart.

Borscht doesn’t include fancy ingredients. It was never intended as a fancy dish; in fact, it was a poor man’s soup — a way to make a hearty meal out of whatever was on hand. Beets grow freely and abundantly in Ukraine, so it makes sense that beets wound up being one of the main ingredients.

Borscht didn’t take on outside of Eastern Europe until Russian emperors began hiring French chefs to cook for them. These chefs, who learned how to make borscht in order to prepare it for their employers, eventually took the dish back to France, where it was cautiously greeted by the public.

Stateside, borscht made its way over the Atlantic by way of Eastern European Jews, who brought their borscht soup recipes along with them. A region of upstate New York even became known as “the Borscht Belt.” Jewish-Americans would flock to the area, which had Jewish-owned resorts and restaurants, because many anti-Semitic establishments refused service to Jews. Borscht was one of the most popular dishes these places served, and offered a link to the home country.

What Is Traditional Borscht?

It’s hard to pin down a “traditional” borscht recipe, because each country has its own spin and, in fact, each chef has their own way of mixing it up. Some borsht recipes have cabbage, while others contain potatoes. Some are vegetarian, while others are heavy on the meat.

In a winter borscht, a flavorful broth, a sour taste and a lovely red color, thanks to the beets, are typical characteristics. There are versions of borscht that are meant to be served cool, as a refreshing respite from summer heat.

This easy borscht recipe uses beets, so the soup will have that gorgeous color associated with borscht. We’ll also add parsnips and a heap of seasonings, including Dijon mustard, tarragon, garlic and red wine, for a deliciously flavorful vegetarian borscht.

This recipe doesn’t have some of the heartier root veggies that other borscht recipes do, like potatoes. Instead, to give this borscht some staying power and nutrients, we’re using lentils and chickpeas. Not only do these ingredients keep the borscht true to its “poor man” roots — both ingredients are easy on the wallet — but they’re full of fiber and other nutrients, making this borscht a seriously healthy recipe.

Nutrition Facts

Borscht is loaded with healthy ingredients, led by beets, so it’s not surprising to see how nutrient-dense this dish is. Beets pack in a good amount of folate, fiber and manganese for a low number of calories.

In fact, one serving of this borscht deliver nearly half of our daily requirement for both manganese and vitamin A.

One serving (351 g) serving contains:

• Calories: 193
• Total Carbohydrates: 31.2 g
  • Fiber: 8 g
  • Sugar: 11.9 g
• Total Fat: 4.6 g
  • Saturated Fat: 0.6 g
  • Polyunsaturated Fat: 0.9 g
  • Monounsaturated Fat: 2.7g
  • Trans Fat: 0 g
• Protein: 7 g
• Cholesterol: 0 mg
• Sodium: 310 mg (20% DV*)
• Vitamin A: 1117 IU (48% DV)
• Manganese: 0.882 mg (49% DV)
• Copper: 0.367 mg (41% DV)
• Folate: 143 mcg (36% DV)
• Vitamin C: 17.9 mg (24% DV)
• Phosphorus: 159 mg (23% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make Borscht

Before getting started, there is a little prep that will make this borscht recipe even easier to make. Chop up the beets and parsnips, along with the fresh tarragon. Using dried? Substitute one teaspoon instead.

You’ll need already cooked lentils for this recipe, so you can make those ahead of time or use some that are leftover from another recipe. Finally, you’ll need a food processor to blend the veggies into a broth, so pull that out ahead of time. Now you’re ready to make this beet borscht recipe!

Start by heating a large pan over medium heat. Sauté the garlic, tarragon, cayenne, salt and pepper for about 5 minutes.

Add in the remaining ingredients, except the lentils and chickpeas, and bring to a boil. If you want more of a meat taste, feel free to use beef bone broth or chicken bone broth.

Let the mixture simmer on a medium-low temperature for 20 minutes, or until the vegetables are softened. Discard the bay leaves here, and remove the pan from heat.

With a slotted spoon, scoop the veggies into a food processor.

Add the vegetable mixture back into the pot, then add in the chickpeas and lentils. Stir to combine the broth with the beans.

Serve this borscht recipe warm. If you want, you can top your bowl off with a dollop of plain coconut or goat milk yogurt, or goat milk kefir.

Other Great Winter Dishes

• Butternut squash soup
• Stuffed peppers with rice
• Lamb stew
• Bison chili
• Stuffed cabbage rolls
• Avgolemono soup

Borscht Recipe

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• Author: Dr. Josh Axe
• Total Time: 50
• Yield: 8
• Diet: Gluten Free

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Not sure what to do with beets and want a classic Eastern European dish that people consume on the daily? Try this delicious borscht.

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Ingredients

• 6 cups low sodium vegetable broth (or beef bone broth)
• 2 tablespoons avocado oil
• 3 beets, chopped
• 2 parsnips, chopped
• 1 tablespoon Dijon mustard
• 1 tablespoon tarragon, chopped
• ¼ teaspoon cayenne
• 1 tablespoon chopped garlic
• ½ cup dry red wine
• one 12-ounce can tomato paste
• ¼ cup dill
• 1 cup cooked lentils
• 1 cup chickpeas (from a can), rinsed and drained
• 3 bay leaves
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. In a large pan over medium heat, sauté garlic, tarragon, cayenne, salt and pepper for about 5 minutes.
2. Add remaining ingredients except the lentils and chickpeas, bringing to a boil.
3. Let simmer on medium-low for 20 minutes, or until veggies are soft to cut.
4. Discard bay leaves and remove from heat.
5. With a slotted spoon, scoop all the veggies into a food processor.
6. Blend until smooth, then pour veggies back into pot.
7. Add chickpeas and lentils and stir to combine broth with veggies.
8. Serve warm, perhaps with some crusty bread or as a starter dish.

• Prep Time: 15 min
• Cook Time: 25 min
• Category: Soups, Appetizers
• Method: Stovetop
• Cuisine: Ukrainian

Nutrition

• Serving Size: 1 serving (351 g)
• Calories: 193
• Sugar: 11.9 g
• Sodium: 310 mg
• Fat: 4.6 g
• Saturated Fat: 0.6 g
• Unsaturated Fat: 3.6 g
• Trans Fat: 0 g
• Carbohydrates: 31.2 g
• Fiber: 8 g
• Protein: 7 g
• Cholesterol: 0 mg

The post Borscht Recipe: a Hearty Beet Soup from Eastern Europe appeared first on Dr. Axe.

For starters, it’s gluten-free, perfect for those with gluten sensitivities. It takes only 30 easy minutes to prepare, making it an excellent weeknight choice — this is ready in less time than delivery. Plus, did I mention it tastes great?!

With fresh orange zest, coconut oil and a whole head of broccoli, there’s a lot to love with this crispy orange beef.

We’ll start by mixing coconut sugar, rice wine vinegar, salt and coconut aminos in a bowl. If you’ve never cooked with amino acids before, it’s a liquid seasoning similar to soy sauce — without the soy. It’s a great ingredient to introduce to your Asian cooking.

Set this bowl aside for now.

It’s time to get that crispy beef going! Heat the coconut oil in a deep pot or wok. Toss the beef strips in immunity-boosting arrowroot powder, making sure they’re fully coated, and then add to the wok. The arrowroot powder will give the beef strips that crunch coating without needing to use flour.

Once the beef has cooked, remove it from the pan and set it aside on a plate. Drain all but 1 tablespoon of oil from the wok. Add in the orange zest, ginger and garlic to the pot and let it cook for 2–3 minutes.

Next, add in that coconut aminos mixture to the pot and bring to a boil. That sauce is going to coat our crispy orange beef. Yum!

Once the mixture has thickened, return the beef to the pot along with the steamed broccoli and mix everything up, making sure the crispy orange beef is nice and saucy.

That’s all there is to this dish! How easy is that? You can eat this as is or serve with cauliflower rice or brown rice to soak up all that sauce. However you serve it, I know your family will love it.

Crispy Orange Beef Recipe

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No reviews

• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Gluten Free

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An ultimate takeout fakeout, this Crispy Orange Beef recipe is gluten-free and takes only 30 easy minutes to prepare. Served with cauliflower rice or brown rice to soak up the sauce, it’s delicious!

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Ingredients

• 1½ pounds top sirloin beef, thinly sliced
• ⅓ cup coconut sugar
• ⅓ cup rice wine vinegar
• ½ teaspoon sea salt
• 1 tablespoon coconut aminos
• 2 cups coconut oil
• ¼ cup arrowroot powder
• 2 teaspoon orange zest
• 3 tablespoon ginger
• 3 garlic cloves, minced
• 1 broccoli head, chopped and steamed

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Instructions

1. On a cutting board, thinly slice the top sirloin.
2. In a bowl, mix coconut sugar, vinegar, salt and coconut aminos.
3. Heat oil in a wok or pot over medium-high heat. Toss beef strips in arrowroot powder to coat.
4. Fry in wok until crispy then remove from the pan and set aside.
5. Drain all but 1 tablespoon of oil from wok.
6. Chop up the broccoli and steam it separately in a pot for around 10 minutes.
7. Add orange zest, ginger, and garlic to the wok with oil and cook for 2–3 minutes.
8. Add amino sauce mixture to wok and bring to a boil. Cook until mixture gets thick, about 5 minutes.
9. Add beef and steamed broccoli and stir to coat.
10. Serve over cauliflower rice or brown rice.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Main dishes
• Method: Stovetop
• Cuisine: Chinese

Nutrition

• Serving Size: 1 serving (384 g)
• Calories: 412
• Sugar: 19.2 g
• Sodium: 584 mg
• Fat: 14.2 g
• Saturated Fat: 8.1 g
• Unsaturated Fat: 3.9 g
• Trans Fat: 0.3 g
• Carbohydrates: 29.5 g
• Fiber: 4.2 g
• Protein: 44.4 g
• Cholesterol: 117 mg

The post Crispy Orange Beef Recipe appeared first on Dr. Axe.

What’s not to love? Well sometimes, enchiladas aren’t so healthy either because they are fried, don’t contain any vegetables, are smothered in an excessive amount of sour cream or all of the above.

The great thing about making an enchilada recipe in the comfort of your own kitchen is that you are in complete control of the ingredients and cooking process. I want to let you in on this easy chicken enchilada recipe that doesn’t take a lot of time, but is loaded with nutrition and flavor. Get excited for this healthy twist on a Mexican classic.

What Is An Enchilada?

You may have eaten one before, but do you know how to answer this question: what is an enchilada? An enchilada is a tortilla that has been rolled around a filling before being fried or baked and topped with some type of finishing sauce. The tortilla is usually either a corn tortilla or a flour tortilla.

What about that tasty filling? Enchiladas are typically stuffed with meat and all or some of the following: beans, cheese and vegetables. The topping on enchiladas can vary too, but it’s often a tomato- and chili-based sauce. Enchiladas can also have additional toppings like fresh cilantro, cheese, sour cream, lettuce and chopped onions.

Enchiladas have a Mexican origin that dates all the way back to Mayan times when the practice of hand rolling tortillas around other ingredients is said to have first began. When enchiladas became a Mexican street food, they were often just consisted of a plain corn tortilla dipped in chili sauce with no fillings. Nowadays, enchilada options are basically endless with all kinds of variations in fillings and sauces.

Nutrition Facts

You can follow this easy chicken enchilada recipe that is not just simple — it’s also loaded with protein and other key nutrients.

How loaded? How about 43 grams of protein per serving (two enchiladas) alongside 40 grams of carbohydrates and 21 grams of fat. Each serving is 520 calories, so a perfect sized dinner.

Nutrient-wise, this chicken enchilada recipe is also loaded with the good stuff. Here’s the rundown of vitamins and minerals that each serving provides:

• Vitamin C — 20.5 mg (27% DV*)
• Folate, DFE — 145 µg DFE (36% DV*)
• Vitamin B1 (Thiamin) — 0.29 mg (26% DV*)
• Vitamin B2 (Riboflavin) — 0.74 mg (67% DV*)
• Vitamin B3 (Niacin) — 12.926 mg (92% DV*)
• Vitamin B5 (Pantothenic acid) — 1.88 mg (38% DV*)
• Vitamin B6 — 60.9 mg (68% DV*)
• Vitamin B12 (Cobalamin) — 0.5 mcg (21% DV*)
• Vitamin A — 1739 IU (75% DV*)
• Vitamin K — 42.4 mcg (47% DV*)
• Calcium, Ca — 441 mg (44% DV*)
• Magnesium — 129 mg (42% DV*)
• Phosphorus — 759 mg (108% DV*)
• Iron — 5.18 mg (29% DV*)
• Potassium — 870 mg (19% DV*)
• Sodium — 450 mg (30% DV*)
• Zinc — 3.46 mg (43% DV*)
• Copper — 0.78 mg (87% DV*)
• Selenium — 22.9 mcg (42% DV*)
• Manganese — 0.73 mg (41% DV*)

How to Make Chicken Enchiladas

To date, you may have reserved your consumption of chicken enchiladas for restaurant outings. But what if I told you that it’s not that hard to recreate this delicious dish in the comfort of your own kitchen.

First things first, don’t forget to get your oven preheated to 350 F.

Next, chop up the chicken tenders and red onion. In a large frying pan greased with avocado oil, sauté the tenders and onion (and sprinkle with cayenne pepper and sea salt) until nearly fully cooked.

Next, set out one of your wraps or grain-free tortillas on a clean, flat surface and fill it with the cooked chicken and red onion, chopped squash, and goat cheese. Now roll it up and place it in the baking dish.

Continue to lay out each wrap, filling it, rolling it and placing each one in the baking dish.

Once you have the baking dish full, top all of the enchiladas with the salsa verde.

The sauce here is a salsa verde, which you can either buy from store or you can try your hand at salsa verde recipe. There are also many tasty recipes out there for other sauce options like tomatillo sauce or you could try an enchilada sauce recipe.

My easy chicken enchilada recipe is dairy-free, using goat cheese, which is a healthier cheese option. Plus, it’s not smothered in dairy like sour cream chicken enchiladas. Also to keep the healthy factor strong, these enchiladas are baked rather than fried, and I use Paleo coconut wraps or grain-free tortillas to keep this recipe both Paleo-friendly and gluten-free.

Next, sprinkle the shredded hard goat cheese on top.

Place the baking dish in the preheated oven and bake for 15 to 20 minutes.

You’ll know the enchiladas are done when they start to get a little golden brown around the edges.

Serve your homemade enchiladas topped with fresh cilantro and green onions.

Other Healthy Mexican Dishes

• Huevos rancheros
• Mexican chicken pozole verde
• Calabacitas
• Carne asada tacos
• Pico de gallo or salsa fresca
• Chicken fajitas
• Steak fajitas

Chicken Enchilada Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 4
• Diet: Gluten Free

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This easy chicken enchilada recipe doesn’t take a lot of time, but is loaded with nutrition and flavor. Get excited for this healthy twist on a Mexican classic.

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Ingredients

• 1 pound chicken tenders, cooked and chopped
• 1 red onion, chopped
• ½ teaspoon cayenne pepper
• ½ teaspoon sea salt
• 2 teaspoons avocado oil
• 8 Paleo coconut wraps OR grain-free tortillas
• 2 yellow squash, chopped
• one 4-ounce package of soft goat cheese
• 1½ cups salsa verde
• ½ cup shredded hard goat or sheep cheese
• ½ cup chopped cilantro
• ½ cup chopped green onions

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Instructions

1. Preheat oven to 350 F.
2. Chop up the chicken tenders and red onion.
3. In a large frying pan, grease with avocado oil and then sauté the chicken tenders and red onion until mostly cooked.
4. Dice the yellow squash.
5. On each tortilla, add chicken and onion and goat cheese and roll into an enchilada.
6. Add each roll to a 8 x 10 baking dish.
7. Once filled, top with salsa verde and cheese.
8. Bake for 20 minutes.
9. Serve topped with cilantro and green onions.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main dishes
• Method: Stovetop and oven
• Cuisine: Mexican

Nutrition

• Serving Size: 2 enchiladas (560 g)
• Calories: 520
• Sugar: 8.3 g
• Sodium: 450 mg (40% DV)
• Fat: 21.5 g
• Saturated Fat: 12.1 g
• Unsaturated Fat: 6.8 g
• Trans Fat: 0 g
• Carbohydrates: 39.9 g
• Fiber: 8 g
• Protein: 42.7 g
• Cholesterol: 117 mg

The post Easy Chicken Enchilada Recipe (Ready in 35 Minutes!) appeared first on Dr. Axe.

But then I got to thinking about how to make my own macaroni salad recipe. Something loaded with fresh flavors and wholesome ingredients and, of course, is easy to make. And that’s how I came up with this Italian-inspired easy macaroni salad recipe. Dare I say it’s the best pasta salad you’ll try?

Key Macaroni Salad Ingredients

This macaroni salad couldn’t be easier to assemble, and you might be surprised by the ingredients in it. My recipe for pasta salad includes cheesy buffalo mozzarella, shredded chicken and brown rice pasta. Best of all, it’s good for you.

Buffalo mozzarella is made from the milk of water buffalo. Like other high-quality cheeses, it’s rich in calcium and protein. We add just enough here to ensure you enjoy cheesy bites without having it overpower the rest of the meal.

The pesto in this macaroni salad adds a ton of flavor. Pesto is a topping that instantly makes any dish feel more special. For this recipe, my homemade basil tomato pesto would work nicely, but any of your favorite pesto recipes are fine, too. To save time, you can also use pre-made pesto; I’d recommend getting some at your local farmers market or sticking to the ones in the refrigerated section at the grocery store.

Adding cooked chicken to this easy pasta salad is a great way to up the protein content, making this macaroni salad the perfect main meal. I recommend grilled chicken sprinkled with Italian seasoning.

And finally, instead of refined carbs, we’re using brown rice pasta. This type of noodle is becoming more popular thanks to its health benefits, so you should be able to find it at your local grocery store. It’s made from ground brown rice, which can boost heart health and lower cholesterol levels.

Because it’s not made from wheat, brown rice pasta is also naturally gluten-free, making it safe for those following a gluten-free diet. Its taste is really similar to whole-wheat pasta, and it’s cooked the same, too. It makes a great alternative to your normal pasta options. (If you’re okay with gluten, you can also go with whole wheat macaroni.)

Nutrition Facts

So what are you getting in one serving of this macaroni salad recipe? At only 324 calories, it can make a perfect small lunch or dinner side. You can also match with a soup or protein dish.

It’s a very balanced macronutrient dish, with 22.9 grams of carbohydrates, 16 grams of fat and 24 grams of protein. Its vitamin and mineral content is excellent. Each serving possesses more than 30 percent of your Daily Value of vitamins A, B3 and K, plus nearly half of your Daily Value for manganese, phosphorus and selenium.

Each serving of this pasta salad is 229 grams or just over two cups. It contains the following:

• Calories: 324
• Carbohydrates: 22.9 g
• Fiber: 2.8 g
• Sugar: 3 g
• Total Fat: 15.9 g
  • Saturated Fat: 4.8 g
  • Polyunsaturated Fat: 2 g
  • Monounsaturated Fat: 8.1 g
  • Trans Fat: 0 g
  • Cholesterol: 56 g
• Protein: 23.5 g
• Sodium: 344 mg (23% DV*)
• Vitamin A: 787 IU (34% DV*)
• Vitamin B-3: (Niacin) 5.4 mg (39% DV*)
• Vitamin K: 28.8 mcg (32% DV*)
• Manganese: 1.2 mg (68% DV*)
• Phosphorus: 340 mg (49% DV*)
• Selenium: 32.1 mcg (58% DV*)
• Zinc: 2.3 mg (29% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make a Macaroni Salad

What makes this macaroni salad extra wonderful is that you basically combine all the ingredients in a big bowl and dig in. You’ll have to do a bit of prep work first, though.

Start by halving your cherry tomatoes. Go for the freshest ones you can find; they’ll add a little sweetness to this pasta dish.

You’ll want to chop up the buffalo mozzarella as well. I like chopping it into small pieces, but you can opt for chunks if you’d like.

While you’re chopping away, prepare the pasta.

While you’re chopping away, prepare the pasta.

Once the pasta has cooked and cooled, it’s time for the mixing to begin. Toss in those cherry tomatoes, then add in the pesto.

Add the Italian seasoning, capers, mozzarella and drizzle the balsamic vinegar over it all.

Gently stir the macaroni salad together, making sure the noodles are well-coated with pesto and the other ingredients are evenly combined.

Then add in the chicken and stir again.

This hearty macaroni salad works really well as a main dish (you can double the serving size, but you can also serve smaller portions and enjoy as a side.

Other Recommended Pasta Dishes

• Vegan Alfredo
• Tuscan Pasta
• Tuna Pasta Salad with Kalamata Olives
• Zucchini Noodles with Marinara Sauce
• Zucchini Lasagna

Macaroni Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 8
• Diet: Gluten Free

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Macaroni salad isn’t exactly synonymous with a healthy dish … until now. Here we use the healthiest version of macaroni and add a blend of delicious, nutritious ingredients that up the protein and overall vitamin/mineral content. You’ll put this on repeat.

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Ingredients

• 4 cups brown rice macaroni pasta, cooked
• 2 cups chicken, shredded and cooked
• 1 cup cherry tomatoes, halved
• 1 package buffalo mozzarella pearls, chopped
• ½ cup fresh chopped basil
• ¼ cup pesto
• ¼ cup capers or olives
• 1 tablespoon Italian seasoning
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• sea salt and pepper, to taste

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Instructions

1. Cook the brown rice macaroni.
2. Use already prepared chicken to add to dish. Easiest way it to roast a whole chicken, and then take part of the bone-in breast and thigh and shred two cups worth with a fork.
3. In a large bowl, place all the ingredients. Mix together until well-combined.
4. Can be served at room temperature or chilled.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Main Dishes, Side Dishes
• Method: Mixing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving (229 g)
• Calories: 324
• Sugar: 3 g
• Sodium: 344 mg (23% DV)
• Fat: 15.9 g
• Saturated Fat: 4.8 g
• Unsaturated Fat: 10.1 g
• Trans Fat: 0 g
• Carbohydrates: 22.9 g
• Fiber: 2.8 g
• Protein: 23.5 g
• Cholesterol: 56 g

The post Italian-Inspired Macaroni Salad Recipe with Cherry Tomatoes appeared first on Dr. Axe.

It’s time to breathe new life into your morning eggs with this huevos rancheros recipe, a classic and favorite Mexican breakfast dish. It’s an awesome way to kick off your day!

What Are Huevos Rancheros?

Spanish for “rancher’s eggs,” huevos rancheros are a classic Mexican breakfast dish. They’re so simple, in fact, that most Mexican cooks wouldn’t consider them worthy of a recipe. Just lightly fry corn tortillas to heat them up, cook a couple of eggs and top with fresh salsa. Done!

But this huevos rancheros recipe takes things up a notch. To make these more filling, we’ll incorporate grass-fed beef. Red onions add extra flavor, while the jalapeño gives just enough of a spicy kick to wake you up in the morning.

Because everyone likes their eggs a different way, you’ll prepare them however you like and then add them to tortillas and top with your favorite Tex-Mex toppings. I’m talking salsa, avocados, tomatoes, cilantro, hot sauce or whatever you love on your tacos. Best of all, you can stuff everything into Paleo tortillas — perfect if you’re going low-carb or avoiding gluten!

Key Ingredients

Eggs have been vilified for years as increasing cholesterol, but they actually help regulate bad cholesterol. They’re also high in omega-3s, a good type of fat that our bodies require to function properly.

The carotenoids found in eggs help to prevent disease and boost eye health. Their high protein count also makes them a filling food. You might find that you’re not as hungry when you eat eggs.

Grass-fed beef is also fantastic for your health. It has more health benefits than conventionally-raised, grain-fed beef, including more omega-3s, vitamins and antioxidants. Grass-fed beef is packed with conjugated linoleic acid, or CLAs, a fatty acid we have to get through the foods we eat. CLAs have been studied as cancer-fighters and may help to fight heart disease and keep your blood sugar at a healthy level. Plus, grass-fed beef is less likely to be given hormones and antibiotics

Avocados are one of the best providers of healthy fats. Some say they’re the most nutrition-packed food on the planet. Lastly, you must have peppers to complete this huevos rancheros. We used red and green jalapeños, but you can use other types of hot peppers.

Jalapeños contain a compound knowns as capsaicin. This compound gives way to its ability to help you fight cancer, headaches, the common cold, while helping you to lose weight.

All of these ingredients combine to make a perfectly balanced, heart breakfast. Each serving provides 502 calories, with 28 grams of carbohydrates, 30 grams of fat and 30 grams of protein.

How to Make Huevos Rancheros

You’re probably ready to make these huevos rancheros for breakfast (or breakfast at dinner!), and you won’t believe how easy it is.

Start by browning the ground beef in a medium skillet with coconut oil, about 5–7 minutes, stirring occasionally.

Next, add in the onion, jalapeño, cream cheese and spices.

Stir it all up until the onion becomes translucent, then remove the pan from heat.

Heat up four large tortillas in the oven, such 350 F degrees for 2 minutes. You can make your own tortillas beforehand or use the type of tortilla that fits your diet. There are many different types these days. Organic corn tortillas can work well, but you’ll want two to make this dish work, as they tend to be smaller. Sprouted wheat torillas are also a great option.

While your tortillas heat up, make up the eggs. In a separate pan, prepare the eggs the way you like them best. Scrambled or fried are the most common ways for this dish.

Next, place the large tortilla or two smaller corn torillas on the four plates. Simply spoon in the egg portion and then cover with the meat portion followed by fresh tomatoes (pico de gallo is best), sliced avocado and cilantro.

Other Flavorful Egg Dishes

• Eggs Benedict
• Sausage and Egg Casserole
• Shakshuka
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole
• Spinach Quiche

Other Healthy Mexican Dishes

• Chicken enchiladas
• Mexican chicken pozole verde
• Calabacitas
• Carne asada tacos
• Pico de gallo or salsa fresca
• Chicken fajitas
• Steak fajitas

Huevos Rancheros Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4

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When it comes to eggs, we often just go the easy route and scramble, fry or make them into an omelette. Well, try this classic Mexican dish for a more flavorful and fun way to have eggs … and with grass-fed ground beef for a very filling and balanced breakfast.

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Ingredients

• 1 teaspoon coconut oil
• ½ pound grass-fed ground beef
• ½ red onion, diced
• 2 small jalapeños, stem removed, diced (seeds removed)
• 2 tablespoons grass-fed cream cheese
• 1 teaspoon oregano
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 6 large eggs, fried or scrambled

Toppings

• 1–2 fresh tomatoes, diced — or use pico de gallo
• 1 avocado, pitted and sliced
• half a bunch fresh cilantro, chopped

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Instructions

1. In a large skillet, over medium heat, add in coconut oil and grass-fed beef, stirring occasionally until the beef is browned, about 5–7 minutes.
2. Add in the onion, jalapeño, cream cheese, oregano, salt and pepper, stirring until onion becomes translucent and remove from heat.
3. In a separate pan, over medium-low heat, cook the eggs as desired.
4. Heat up tortillas in the oven at 350 degrees for 2 minutes. Try to use Paleo tortillas, organic corn or sprouted wheat tortillas.
5. Place the heated tortilla on four plates, then spoon in the separate eggs and meat dishes. Top with fresh salsa/tomato, avocado and cilantro.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 1 serving (315 g)
• Calories: 502
• Sugar: 4.3g
• Sodium: 687 mg
• Fat: 30 g
• Saturated Fat: 10.3 g
• Unsaturated Fat: 16.7 g
• Trans Fat: 0.5 g
• Carbohydrates: 28.5 g
• Fiber: 8.8 g
• Protein: 30.2 g
• Cholesterol: 336 mg

The post Huevos Rancheros: a Spin on a Classic Mexican Breakfast appeared first on Dr. Axe.

Key Ingredients

You can’t make cashew chicken lettuce wraps without cashews, chicken and lettuce, of course, and that’s a great base for a healthy recipe like this.

Cashews nutrition provides a healthy dose of several vitamins and minerals, including copper, manganese, magnesium, phosphorus, vitamin K, zinc, iron and B vitamins. It’s also high in healthy fats and protein.

As such, cashews can help combat heart disease, gallstones, weight gain, diabetes, migraines and potentially even certain cancers. Plus, they support bone, brain and skin health.

We all know chicken is great source of lean protein, and I really recommend opting for organic, free-range chicken to get the highest quality and support humane practices. After all, a healthier animal equals better nutrition. It also tends to taste better and is free of the potentially harmful hormones so many chickens are pumped full of.

Lettuce isn’t the most nutritious food, but it’s extremely hydrating and low in calories. This recipe calls for Boston or Bibb lettuce.

Those are the three main players in this homemade cashew chicken lettuce wraps recipe, but they aren’t the only ingredients. Here are some more of the foods included:

• Coconut aminos or tamari: Both coconut aminos and tamari are better, healthier alternatives to soy sauce, offering better nutrition, less processing and fewer additives. Plus, they’re both vegan and gluten-free.
• Honey: Honey, especially raw honey, provides that sweetness that makes takes this recipe up a notch, and it is an antioxidant powerhouse that can help provide energy, counter pollen allergies and more.
• Garlic: Garlic is one of the most popular foods around, used to add flavor to all sorts of dishes. Plus, it’s remarkably good for you. Garlic can help stave off chronic disease, the common cold, hair loss, cognitive decline, diabetes and more.
• Ginger: An anti-inflammatory, antioxidant spice, ginger can help calm the stomach, protect digestion, support the brain and so much more. It’s also a distinct flavor that makes these cashew chicken lettuce wraps pop.
• Water chestnuts: An aquatic vegetable, water chestnuts are rich in manganese, potassium, copper, B vitamins and more. They’re also low in calories, making them great for weight management, and support digestion.

How to Make Cashew Chicken Lettuce Wraps

First, you want to combine the tamari (or coconut aminos) with the honey in a small bowl, and set aside.

Then, heat the coconut oil in a skillet over medium/high heat. Season the chicken with black pepper and sea salt, place in the skillet, and cook until the chicken begins to brown. This should take about three minutes — and make sure to stir occasionally.

Next, turn the heat down to medium, and stir in the ginger and garlic. Add the scallions, cooking for a minute, and then stir in the water chestnuts and tamari/coconut aminos mixture.

Cook about another four minutes, until the chicken is cooked through. Then remove its from the heat, and sprinkle on the cashews.

Finally, spoon the chicken and sauce over lettuce leaves, and enjoy!

Cashew Chicken Lettuce Wraps Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 4
• Diet: Gluten Free

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This cashew chicken lettuce wraps recipe is full of flavor, healthy fats and high in protein! It’s healthy, easy to make and sure to be a favorite!

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Ingredients

• 2 tablespoons tamari or coconut aminos
• 2 tablespoons honey
• 2 tablespoons coconut oil
• 1½ pounds chicken breasts, cut into ¾ inch pieces
• sea salt and black pepper
• 2 cloves garlic, finely chopped
• 1 tablespoon grated ginger root
• 1 bunch scallions, trimmed and sliced
• One 8 ounce can sliced water chestnuts, drained
• ¼ cup roasted, unsalted cashews
• 1 small head Boston or Bibb lettuce, leaves separated

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Instructions

1. Combine tamari and honey in a small bowl, set aside.
2. Heat oil in large skillet over medium/high heat. Season chicken with sea salt and pepper, and cook, stirring occasionally, until chicken begins to brown, about 3 minutes.
3. Lower heat to medium, and stir in garlic and ginger. Add scallions, and cook for 1 minute. Stir in water chestnuts and soy sauce mixture. Continue to cook until chicken is cooked through, about 4 minutes. Remove from heat, and sprinkle with cashews.
4. Divide lettuce leaves among individual plates, and spoon chicken over the top.

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Main Dishes
• Method: Skillet
• Cuisine: American/Asian

Nutrition

• Serving Size: A few wraps
• Calories: 488
• Sugar: 10.3g
• Sodium: 175mg
• Fat: 23.6g
• Saturated Fat: 10.2g
• Unsaturated Fat: 13.4g
• Trans Fat: 0g
• Carbohydrates: 16.4g
• Fiber: 1.5g
• Protein: 51.7g
• Cholesterol: 151mg

The post Cashew Chicken Lettuce Wraps Recipe appeared first on Dr. Axe.

For my chicken gumbo, I use some traditional gumbo ingredients, like okra and a roux (except mine is made from avocado oil and cassava flour). I also use chicken andouille sausage, chicken breast, chicken bone broth and a mix of veggies and spices.

What you’re left with is a gluten-free, Paleo-friendly meal that’s filling and delicious. And the best part is that it takes very little effort — just prep your ingredients and throw them in a slow cooker!

What Is Gumbo?

Gumbo is a type of stew that originated in Louisiana during the 18th century. The dish combines ingredients from many cultures and culinary practices. Really, you can add just about any vegetables, meat, stock and spices to a thickener and make your own gumbo. But traditionally, gumbo was based on West African dishes.

Did you know that the name “gumbo” is said to derive from a West African name for okra? This suggests that in the original gumbo recipes, okra was used as a staple ingredient that served as the thickening agent.

Gumbo is also traditionally made with a roux, which originated in French cuisine. The roux serves as the base and gives gumbo its unique nutty flavor and smell. The longer you cook your roux, the darker and more flavorful it will become.

Nutrition Facts

One serving of chicken gumbo made using this recipe contains roughly the following:

• 345 calories
• 20.6 grams protein
• 20.3 grams fat
• 21.2 grams carbohydrates
• 3.2 grams fiber
• 5.2 grams sugar
• 48.9 milligrams vitamin C (65 percent DV*)
• 0.8 milligrams vitamin B6 (62 percent DV*)
• 7.8 milligrams vitamin B3 (56 percent DV*)
• 464 milligrams sodium (43 percent DV*)
• 20.7 micrograms selenium (38 percent DV*)
• 226 milligrams phosphorus (32 percent DV)
• 637 IUs vitamin A (27 percent DV*)
• 0.44 milligrams manganese (25 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, it’s a perfectly balanced macronutrient meal, with almost the same amount of carbs, protein and fat.

Here’s a quick glance at some of the top health benefits associated with the ingredients in this chicken gumbo recipe:

• Organic chicken: Organic, free-range chicken is an excellent source of protein, which is a vital component of your diet. Studies indicate that eating high-protein foods will help you maintain and lose weight, improve your focus and concentration, stabilize your blood sugar levels, boost your energy levels and support the proper absorption of nutrients.
• Okra: Okra is a great source of antioxidants, fiber, vitamin C, magnesium, vitamin A and calcium. Okra nutrition can help to improve the health of your heart, reduce fatigue, support healthy bones, help to lower your cholesterol levels, improve your eyesight and aid your digestion.
• Avocado oil: I love cooking with avocado oil because it’s full of healthy fats, including essential fatty acids and oleic acid. Avocado oil can also be used uncooked in salads and dips or in cooked recipes because it has a very high smoke point, making it a safe oil to use in this slow cooker recipe.
• Cassava flour: Cassava flour is a gluten-free flour that has a neutral taste and can easily be used in place of white flour. For anyone with a food allergy, cassava flour is a great choice because it’s also grain- and nut-free; plus, it’s lower in calories, fat and sugar than wheat bread.

How to Make Gumbo

The first step to making this chicken gumbo recipe is the roux. Combine avocado oil and cassava flour in a medium saucepan.

On medium heat, whisk the flour and oil to create a dark roux, which will take about 15 minutes. This will be used to thicken your gumbo and add a silky smooth texture.

Next, start chopping your chicken gumbo ingredients and adding them to the slow cooker.

This includes the mini peppers, okra and potatoes. Then chop the three chicken andouille sausages and the two boneless, skinless chicken breasts.

Now all of your ingredients are ready to be added to the slow cooker.

Add your roux first. Then add your chopped veggies, sausage and chopped chicken breast.

Next add in the diced tomatoes, baby carrots and your spices and herbs.

Finally, add in the chicken bone broth.

Set your slow cooker on low for 6 to 8 hours. (You can also make this in a big stockpot.)

When your chicken gumbo is ready, serve it over riced cauliflower or brown rice to make this meal even more filling. Enjoy!

Other Great Chicken Dishes from Different Cultures

Here are some main dishes from other cultures that also feature chicken:

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• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Sweet and sour chicken
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Cajun blackened chicken
• Chicken katsu

Chicken Gumbo Recipe

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• Author: Dr. Josh Axe
• Total Time: 6 hours 10 minutes
• Yield: 8
• Diet: Gluten Free

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Standard New Orleans gumbo is made with a dark roux, vegetables, chicken, sausage, and shrimp. Here we removed the shrimp and go with a chicken andouille sausage. The dark roux and chicken bone broth are two powerhouse secret ingredients that make this recipe sing.

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Ingredients

• ½ cup avocado oil
• ½ cup cassava root flour
• 3 chicken andouille sausages, chopped
• 2 boneless, skinless chicken breasts, chopped
• 4 cups chicken bone broth
• 2 cups chopped okra
• 2 cups diced tomatoes
• 4 mini peppers, diced
• ½ cup baby carrots
• 1½ cups potatoes, chopped
• 1 teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon oregano, dried
• ½ teaspoon thyme, dried
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• 3 bay leaves
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. In a medium saucepan on medium, combine flour and oil. Whisk often to create a dark roux. About 15 minutes.
2. Combine all ingredients in a slow cooker, starting with the roux. Cook on low for 6–8 hours.
3. You can also use a Dutch oven to make this dish. Make the roux first and set aside. Then sauté the meat for a few minutes over medium heat with some oil, before adding the roux, broth, veggies and spices. Stir well and bring to a high heat before covering. Cook at low heat for 15 minutes, or until vegetables are cooked and chicken breast measures 160 degrees.
4. Serve over riced cauliflower or brown rice. (Optional.)

• Prep Time: 10 min
• Cook Time: 6 hours
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: Cajun

Nutrition

• Serving Size: 1 serving (273g)
• Calories: 337
• Sugar: 4.6g
• Sodium: 646mg
• Fat: 20g
• Saturated Fat: 3.5g
• Unsaturated Fat: 14.7g
• Trans Fat: 0g
• Carbohydrates: 20.7g
• Fiber: 3.2g
• Protein: 19.8g
• Cholesterol: 81mg

The post Chicken Gumbo Recipe (with Chicken Andouille Sausage) appeared first on Dr. Axe.

I love cooking up organic chicken recipes, and if you are looking for a crunchy bite, you’re going to love this chicken katsu.

What Is Chicken Katsu?

Chicken katsu is a Japanese dish that’s made with thin pieces of crispy, fried chicken. The term “katsu” means cutlet. You can find katsu done with a variety of meats, including chicken, pork and seafood.

Traditionally, chicken katsu is made by frying chicken cutlets with all-purpose, white flour, eggs, panko breadcrumbs and vegetable oil. Panko is very popular in Japanese cooking, and it’s known to make for particularly crispy cutlets because it’s lighter and flakier than regular breadcrumbs. The larger flakes absorb less oil and give you that desired crispy texture, but like most breadcrumbs on the market today, panko is made with processed white bread.

Best Ingredients

For my chicken katsu, I use gluten-free crackers that are ground into fine crumbs instead of panko or breadcrumbs that are made with refined carbohydrates.

When dredging the chicken, I use cassava flour instead of all-purpose flour because it’s gluten-free and made by grating and drying cassava root, which is also known as yuca. Cassava flour is one of my favorite gluten-free flours because it’s also nut- and grain-free, making it easily digestible for most people.

And to fry my chicken katsu, I use avocado oil instead of typical processed oils. Avocado oil is made by pressing the fleshy pulp that surrounds the avocado pit. It’s full of healthy fats and has a high smoke point, which is really important when you’re frying foods. You need to use oils that have a higher smoke point because oils can lose their structure and create damaging compounds when they reach a certain temperature.

So if you’re looking for a recipe that gives you that crispy, flaky texture of traditional chicken katsu, but doesn’t contain gluten and/or hydrogenated oils, try my recipe. It’s simple and serves as a great source of protein and healthy fats, too.

How to Make Chicken Katsu

Alright, to start preparing this chicken katsu, I like to mix the dipping oil first. This is really simple. In a small bowl or container, mix one tablespoon of Dijon mustard, four tablespoons of coconut aminos and two tablespoons of sesame oil.

Mix these ingredients until they are well-combined. Then set your dipping oil aside until you’re ready to eat your chicken katsu.

In a large pan over medium heat, warm avocado oil while you move onto the next steps. Next, get ready to dredge your chicken cutlets. In cooking, dredging meat or vegetables means that you’re coating them when moist with a dry ingredient, like flour and breadcrumbs, before cooking them.

You need three ingredients for dredging your chicken cutlets, so take out three medium-sized bowls for this. One bowl is for one cup of cassava flour with one teaspoon of sea salt added to it, the other gets four whisked eggs and the last bowl is for two cups of gluten-free crackers that are ground into fine crumbs.

Start by covering your chicken cutlet with the cassava flour — covering all sides of the cutlet evenly. Then dip it into the eggs.

Then finish it off by coating the cutlet with the ground crackers.

Once you have repeated this process for the pound of chicken cutlets, they are ready to be fried.

When your oil is heated, add in two cutlets at a time, or as many that will fit into the pan. Fry each side of the cutlets until they are golden brown and the interior temperature reaches 165 degrees Fahrenheit. This should take about 10–15 minutes.

And just like that, you have crispy, crunchy and delicious chicken katsu. Dip your chicken into your already preparing dipping oil, and you’re ready to go! Enjoy!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Sweet and sour chicken
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Cajun blackened chicken

Chicken Katsu Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 6
• Diet: Gluten Free

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Chicken katsu is a Japanese dish that includes crispy and flaky chicken cutlets. Here it’s paired with a healthy dipping oil, and you can also add in some sautéed bok choy or kale.

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Ingredients

Chicken Katsu

• 2 tablespoons avocado oil
• 1 pound thin chicken cutlets
• 1 cup cassava flour
• 4 eggs, whisked
• 2 cups gluten-free crackers, ground into fine crumbs
• 1 teaspoon sea salt

Dipping Oil

• 1 tablespoon Dijon mustard
• 4 tablespoons coconut aminos
• 2 tablespoons sesame oil

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Instructions

1. In a small bowl or container, mix Dijon, coconut aminos and sesame oil, then set aside.
2. In a large pan over medium heat, warm avocado oil while you move onto the next steps.
3. Place the eggs, cassava and crackers in three separate bowls large enough to dredge the chicken.
4. Add salt to the cassava and stir until well-combined.
5. Dredge the chicken cutlets one-by-one on all sides, in this order: cassava, eggs, crackers.
6. With tongs, place dredged chicken cutlets into heated oil in the pan.
7. Fry each side until chicken is golden brown and interior temperature reaches 165 degrees F., about 10–15 minutes.
8. Serve with dipping oil and optional veggies.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Main Dishes
• Method: Frying
• Cuisine: Japanese

Nutrition

• Serving Size: 1 serving (213g)
• Calories: 427
• Sugar: 0.8g
• Sodium: 404mg (27% DV)
• Fat: 16.5g
• Saturated Fat: 3.3g
• Unsaturated Fat: 11.8g
• Trans Fat: 0g
• Carbohydrates: 24.9g
• Fiber: 1.1g
• Protein: 42.1g
• Cholesterol: 207mg

The post Chicken Katsu: a Delicious Japanese Dish appeared first on Dr. Axe.

Ready in under 30 minutes, blackened chicken is a recipe you can whip up in minutes with ingredients already in the pantry. Best of all, the whole family will enjoy it.

What Is Blackened Chicken?

Let’s clear up some confusion first. Is blackened chicken burnt? No! Blackened chicken is just chicken that’s been coated in seasonings and pan-fried. Some people might know it better as Cajun chicken. The spices used in blackened chicken give the breast a nice darkened crust that’s absolutely packed with flavor.

In fact, that’s what makes blackened chicken so special. With seasonings like garlic powder, oregano, smoked paprika and cayenne, you get a chicken breast that’s bursting with Cajun spice in each bite. It gives food made on the stovetop a smoky taste, like you’d get on the grill, without all the hassle and cleanup.

Blackened chicken is incredibly versatile. Seriously, I love using it in a variety of ways.

How to Use

• Slice it and pile onto a big salad.
• Add it to a hamburger bun, top with goat cheese cheese and your favorite burger fixings and serve with sweet potato rosemary fries.
• Stuff it into a whole-grain pita with veggies and hummus.
• Add it into a sprouted grain salad.
• Serve it with a side of veggies.
• Use it for the chicken in this alfredo chicken and broccoli casserole.
• Shred it and use it in tacos.
• Serve with brown rice and a side of fried plantains.

The possibilities are endless! In fact, you may want to double, triple or even quadruple this recipe, and use the chicken throughout the week, lightening your cooking load during those busy weeknights.

Nutrition Facts

Here’s what a serving (half a breast) of blackened chicken looks like nutritionally:

• 212 calories
• 1.9 grams carbohydrates
• 0.6 grams fiber
• 0.1 grams sugar
• 10.2 grams fat
• 26.8 grams protein
• 11.4 milligrams vitamin B3 (81 percent DV)
• 1 milligrams vitamin B6 (76 percent DV)
• 27.3 micrograms selenium (50 percent DV)
• 259 milligrams phosphorus (37 percent DV)
• 1.8 milligrams vitamin B5 (36 percent DV)
• 0.2 milligrams vitamin B2 (20 percent DV)
• 1.8 milligrams vitamin E (12 percent DV)
• 0.1 milligrams vitamin B1 (11 percent DV)
• 242 IUs vitamin A (10 percent DV)
• 0.25 micrograms vitamin B12 (10 percent DV)

As you can tell, this chicken is chock-full of protein and healthy B vitamins and low in carbs.

How to Make Blackened Chicken

Ready to make this easy chicken recipe? Warm the avocado oil in a large pan over medium heat.

In the meantime, add the seasonings to a small bowl. Mix well until they’re combined.

Use tongs to place the chicken in the heated oil. Cover and fry for about 10 minutes on each side, until the internal temperature of the chicken is 165 degrees Fahrenheit.

Coat each chicken breast with the seasonings.

Serve with vegetables or whatever you’d like! A drizzle of fresh lemon juice is delicious with this blackened chicken recipe.

Look how juice and succulent this chicken breast looks. Enjoy!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Sweet and sour chicken
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Chicken katsu

Blackened Chicken Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 2
• Diet: Gluten Free

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Want to elevate grilled chicken breast? Try this high-protein, delicious blackened chicken with Cajun seasonings. It’s also easy to cook.

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Ingredients

• 2 tablespoons avocado oil
• 2 boneless, skinless chicken breasts
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• ½ teaspoon thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt
• 1 teaspoon black pepper

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Instructions

1. In a large pan over medium heat, warm oil.
2. In a small bowl, combine garlic, onion, oregano, thyme, paprika, cayenne, salt and pepper, mixing until well-combined.
3. Coat each side of chicken evenly with seasonings.
4. With tongs, place the chicken in the heated oil.
5. Cover and fry each side for about 10 minutes until the internal temperature reaches 165 F.

• Prep Time: 5 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop frying
• Cuisine: American

Nutrition

• Serving Size: 1/2 breast (129g)
• Calories: 212
• Sugar: 0.1g
• Sodium: 345mg (23% DV)
• Fat: 10.2g
• Saturated Fat: 1.5g
• Unsaturated Fat: 7.2g
• Trans Fat: 0g
• Carbohydrates: 1.9g
• Fiber: 0.6g
• Protein: 26.9g
• Cholesterol: 86mg

The post Cajun Blackened Chicken: Easy & Delicious appeared first on Dr. Axe.

Before we get to the making of this delicious chicken paillard salad, what is paillard?

What Is Paillard?

“Paillard” is a French term that simply describes the flattening and quick cooking of a piece of meat. The meat is usually veal, chicken or pork. To make a paillard dish, you can buy the meat in thin slices or you can purchase thicker cuts and use a meat tenderizer to pound them out until they are very thin.

Paillard sounds like a fancy word, but it’s really a straight forward dish to create. It’s often served with just a squeeze of lemon juice or a really simple sauce. If you’re looking for an easy, tasty and nutritious lunch or dinner, chicken paillard is a perfect choice.

So what is chicken paillard exactly? Paillard chicken is a piece of chicken that is very thin, typically cooked quickly on the stovetop in a skillet. There is also grilled chicken paillard and as you would expect, the thin chicken breasts are grilled in this version. Some people like to include a lemon butter sauce for chicken paillard or you can make a chicken paillard salad (like this recipe).

Nutrition Facts

One serving of this chicken paillard recipe contains about:

• 459 calories
• 9 grams carbohydrate
• 1.4 grams fiber
• 2.6 grams sugars
• 17.9 grams fat
• 62.5 grams protein
• 199 milligrams cholesterol
• 426 milligrams sodium (28% DV)
• 26.5 milligrams vitamin B3 (niacin) (190% DV)
• 2.3 milligrams vitamin B6 (175% DV)
• 4.4 milligrams vitamin B5 (pantothenic acid) (88% DV)
• 62.4 micrograms selenium (113% DV)
• 608 milligrams phosphorus (87% DV)

As you can see, one serving of this recipe provides a really well-rounded dose of vital nutrients, and it’s extremely high in protein and B vitamins.

What makes this recipe so nutritious as well as gluten-free? Here are some of the healthy ingredients worth highlighting:

• Chicken: When purchasing chicken for this recipe (or any recipe), I recommend opting for organic, free-range chicken to ensure you’re getting the highest quality meat, which means chickens raised in healthier conditions including no usage of antibiotics. Opting for organic, free-range chicken can also reduce exposure to really harmful bacteria such as salmonella often found in conventional chicken meat.
• Arugula: Chicken paillard is often paired with fresh greens, and arugula’s peppery flavor makes it a perfect pairing. Arugula is impressively high in bone-boosting vitamin K. It’s also rich in beta carotene and vitamin C, both of which are antioxidants known for guarding the body’s cells from damage caused by free radicals.
• Cassava flour: This recipe includes making a roux, but I’m keeping this recipe completely gluten-free by opting for cassava flour, which is made from the yuca root. Cassava flour does not contain any gluten yet easily substitutes for wheat flour in so many recipes.

How to Make Chicken Paillard

To prep for this chicken paillard recipe, you’ll need to have some thin chicken cutlets on hand. You can either buy them thin or make them by buying chicken breast and using a meat tenderizer. Pound the meat on a cutting board until it’s thin. No need to hit the meat too hard!

Not all chicken paillard recipes call for marinating the chicken first, but I recommend marinating it to increase the flavor and tenderness of your final product. Place the raw chicken cutlets into a medium-sized bowl.

Add the marination ingredients, starting with the juice of half a lemon. Add the avocado oil, oregano, salt and pepper.

Mix the cutlets around a bit so the marinade covers them all well. Cover and let them marinate in the refrigerator for at least one hour.

Transfer the chicken breasts to a large pan over medium heat.

Cook for about 10 minutes or until done. Set the cooked chicken cutlets aside on a paper towel so you can make the roux.

In the same pan over medium heat, combine flour, chicken broth and the remaining avocado oil. Whisk to create a light roux.

Pour a small amount of roux into the bottom of your bowls for serving.

Add the arugula. You can also add a cooked grain at this point if you choose, along with cooked vegetables. It’s a very adaptable recipe.

Add the chicken breast and cherry tomatoes.

Top with the remaining roux and a squeeze of lemon. It’s as simple as that. Enjoy!

Other Great Chicken Dishes from Different Cultures

While chicken paillard is a French dish, here are some main dishes from other cultures that also feature chicken:

• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Sweet and sour chicken
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Chicken gumbo
• Cajun blackened chicken
• Chicken katsu

Chicken Paillard Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 4
• Diet: Gluten Free

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Making chicken paillard is a wonderfully French way to make chicken. Usually pounded thin, this marinated chicken paillard is covered with a roux and served on top of a salad. You can also go with cooked grains like rice and cooked veggies.

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Ingredients

• 6 chicken cutlets or 4 tenderized chicken breasts
• 3 tablespoons avocado oil
• 4 tablespoons cassava flour
• ½ cup chicken broth (ideally bone broth)
• 1 cup cherry tomatoes, halved
• juice of half a lemon
• 4 cups arugula
• 1 teaspoon oregano
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. If you buy chicken breast, use a meat pounder and pound it thin on a cutting board. If you use a chicken cutlet, you don’t need to pound the meat.
2. In a medium-sized bowl, marinate the chicken breasts in lemon juice, oregano, salt, pepper and 2 tablespoons avocado oil. Cover and marinate in fridge for at least 1 hour.
3. In a large pan over medium heat, transfer chicken breasts and cook for about 10 minutes or until done. Set aside on a paper towel to make roux.
4. In the same pan over medium heat, combine flour, half-cup of broth and remaining oil. Whisk to create a light roux. About 10 minutes.
5. Pour a small amount of roux at the bottom a bowl for serving.
6. Add arugula, chicken breast and tomatoes.
7. Top with remaining roux and a squeeze of lemon.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: French

Nutrition

• Serving Size: 1 serving (368g)
• Calories: 459
• Sugar: 2.6g
• Sodium: 426mg (28% DV)
• Fat: 17.9g
• Saturated Fat: 2.8g
• Unsaturated Fat: 12.1g
• Trans Fat: 0g
• Carbohydrates: 9g
• Fiber: 1.4g
• Protein: 62.5g
• Cholesterol: 199mg

The post Chicken Paillard: the Simple French Way of Cooking Chicken appeared first on Dr. Axe.

As it turns out, it’s neither and yet both. A Buddha bowl isn’t a political statement or something difficult and finicky to make. Instead, it’s a fun, easy way of eating that’s become one of my favorite ways of whipping up meals when I’m short on time but still want something delicious and creative.

What Is a Buddha Bowl?

You may have come across a Buddha bowl recipe on a café menu or seen them floating around Pinterest. Initially, the name “Buddha bowl” seems kind of random. The cheerful, belly-loving Buddha you’ve likely seen at local takeout places isn’t actually Buddha at all; he’s a monk who lived a good thousand years later. Buddha would’ve been a slim guy who was too preoccupied with keeping himself feeling zen than focusing on his meals.

He did, however, wander through the streets in the morning of whatever village he was hanging out in, carrying a big bowl. As he went past, locals would drop food in it as their donation and he’d eventually eat whatever was in the bowl. That’s right … this was the OG Buddha bowl.

I love this type of recipe because, let’s face it ­— meals are just more fun in a bowl! And while I’ve got my acai bowl and smoothie bowl recipes down pat, Buddha bowls sans Buddha are newer on the scene. They do, however, share similarities with other recipes that have become popular recently.

Are Buddha bowls the same as macro bowls? Not quite, although they share a lot of similarities. Like macro bowls, Buddha bowls usually have a mixture of complex carbohydrates, protein and healthy fats. But on a macrobiotic diet, which is where macro bowls are derived from, you steer clear of meat and eggs. With a Buddha bowl, you can certainly eliminate those ingredients if you’d like, but it’s not a strict rule.

Buddha bowls are also similar to protein bowls which — as you may have guessed — are heavy on the protein foods side of things. But often, protein bowls go really light on the carbohydrates, even the good-for-you complex kind of carbs.

Buddha bowls, instead, are a little bit of all the different types of bowls. The good thing is there’s no hard and fast Buddha bowl recipe. Instead, it’s more of a concept. Buddha bowl recipes typically contain veggies, some sort of bean, a grain and a protein source. Because of how fluid Buddha bowls can be, they’re very easily customizable for all sorts of diets, including vegan and vegetarian.

Buddha Bowl Ingredients

Making Buddha bowls can be a great way to stretch your food budget, too. When building a Buddha bowl, sticking to fresh, seasonal veggies means you can get more bang for your buck. I love opting for a variety of colors and textures — crispy carrots with softer spinach, for example, or crisp bell peppers paired with chewy peas.

The beans included in Buddha bowl recipes mean you’re getting extra fiber and protein cheaply; lentils, chickpeas and black beans are favorites. For grains, you can really get creative. There’s brown rice, of course, but here you could use quinoa, barley, millet or any other ancient grain.

The traditional Buddha bowl is vegan, as Buddhists do not eat meat. While you can definitely keep your Buddha bowls meat-free, if you aren’t vegetarian, adding meat and poached eggs is a good way to bulk up the bowl and add some extra flavor. If you have leftovers in the fridge, a Buddha bowl is a great way to use them up, too. And finally, a great dressing pulls the whole thing together for an Instagram-worthy, great-tasting Buddha bowl.

If you’re confident in the kitchen, Buddha bowls are a nice way to get your inner chef out. But if you need a little guidance, this Buddha bowl recipe is an easy way to ease into the whole thing. Once you get the hang of this bowl, it’s likely you’ll branch out and make your own creations!

Nutrition Facts

This Buddha bowl recipe is brimming with healthy ingredients — in each bowl, you’re getting barley, sweet potatoes, steak, eggs, broccolini, lentils, spinach and more. The dairy-free cashew dressing that’s drizzled over it all will have you wishing you had a bigger bowl.

The Buddha bowl nutrition is off the charts, particularly for certain vitamins and most minerals. Here’s what you’ll get in each Buddha bowl, including the dressing:

• 548 calories
• 58 grams carbohydrates
• 10.1 grams fiber
• 7 grams sugar
• 23 grams fat
• 7.1 grams saturated fat
• 14.3 grams unsaturated fat
• 30.4 grams protein
• 18,923 IU vitamin A (811% DV*)
• 94.2 micrograms vitamin K (105% DV*)
• 0.9 milligrams vitamin B6 (73% DV*)
• 204 micrograms folate (51% DV*)
• 2.1 milligrams manganese (114% DV*)
• 0.9 milligrams copper (101% DV*)
• 576 milligrams phosphorus (82% DV*)
• 5.7 milligrams zinc (71% DV*)
• 203 milligrams magnesium (65% DV*)
• 31.2 micrograms selenium (57% DV*)

*Percentages are based on a diet of 2,000 calories a day.

How to Make A Buddha Bowl

Enough talking about Buddha bowls — it’s time to make ours! Start by preheating the oven to 400 degrees Fahrenheit.

First, prep the veggies by peeling the sweet potatoes and carrots. Cut the broccoli into long stalks.

Spread the sweet potatoes, carrots and broccolini on a baking sheet and coat with the avocado oil, salt and pepper. Stick the baking sheet in the oven for 20 minutes.

Next, make up your chosen grains, such as quinoa. For example, for quinoa, add one cup to just under two cups of water. Bring to a boil, cover and reduce the heat. Simmer for 15 minutes.

While the veggies roast, if you’re using meat, combine the sesame oil, garlic, beef and sesame seeds in a pan over medium heat. Cook until the steak reaches your desired color of doneness, or 8–10 minutes.

It’s time to make the dressing next. Add all of the cashew sauce ingredients into a small bowl, stirring until they’re well-combined.

Lastly, if you’re using eggs, poach four eggs. To poach the eggs, bring four cups of water to a boil in a small pot. When the water is boiling, gently lower the eggs into the water and allow them to boil for 3 minutes. Then remove the eggs and set them aside carefully.

When the veggies are roasted, the steak is cooked and the dressing is complete, it’s time to start building your bowl! Divide all of the ingredients evenly among the bowls. I like putting the grains on the bottom and building up from there …

Place the egg on top so you get that beautiful yolk running over the bowl when you cut into it!

When you’ve assembled your Buddha bowl to your liking, finish it off with the cashew dressing.

Other One-Bowl Meals

• Cobb salad
• Tuna pasta salad
• Kale Caesar salad
• Chicken paillard salad
• Harvest Mason jar salad
• Salmon kale salad

Buddha Bowl with Cashew Sauce

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• Author: Dr. Josh Axe
• Total Time: 45 min
• Yield: 4
• Diet: Gluten Free

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Have you tried the trendy Buddha bowl? This easily customizable salad usually features grains and vegetables, is often vegan but can also include meat if you choose. This version is full of beautifully balanced ingredients, with a divine cashew dressing.

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Ingredients

Salad Base

• 1 tablespoon sesame oil
• 1 teaspoon sesame seeds
• 1 teaspoon garlic, minced
• 1 cup quinoa, uncooked
• 1 cup carrot shavings
• 5 broccolini stalks
• ½ cup lentils, cooked
• 1 cup sweet potatoes, chopped
• 1 cup spinach
• ½ pound flank steak, thinly sliced
• 4 eggs, poached
• 2 tablespoons sprouts
• ¼ cup red cabbage
• ½ teaspoon sea salt
• 1 teaspoon pepper

Cashew Sauce

• ¼ cup cashew butter, unsalted
• 1 tablespoon curry paste
• ¼ cup full-fat canned coconut milk
• 4 tablespoons coconut aminos

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Instructions

1. Preheat oven to 400 degrees F.
2. Prep the veggies, including peeling the sweet potatoes and carrots.
3. Place sweet potatoes, carrots and broccolini on a baking sheet.
4. Coat evenly with avocado oil, salt and pepper. Bake for 20 minutes.
5. Cook the quinoa by putting in a small pan with just under 2 cups of water. Bring to a boil, reduce to simmer, cover and cook for 15 minutes.
6. In a pan over medium heat, combine sesame oil, garlic, beef and sesame seeds.
7. Cook until desired color is achieved, about 8–10 minutes.
8. In a small bowl, combine all cashew sauce ingredients and stir until well-combined.
9. Layer all ingredients divided evenly between 4 bowls for serving.
10. Top with cashew sauce.

• Prep Time: 20 min
• Cook Time: 25 min
• Category: Salads, Main Dishes
• Method: Oven, Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 (343g)
• Calories: 548
• Sugar: 7g
• Sodium: 451 (33% DV)
• Fat: 23g
• Saturated Fat: 7.1g
• Unsaturated Fat: 14.3g
• Trans Fat: 0g
• Carbohydrates: 58g
• Fiber: 10.1g
• Protein: 30.4g
• Cholesterol: 116mg