Egg-free, dairy-free, gluten-free

I have never been so excited about a meatball recipe! These meatballs are incredibly moist and flavorful! They are actually kind of addictive. The honey/mustard/garlic combo is so delicious. And the oats are a healthy substitute for breadcrumbs and help hold in the moisture. Plus, I find covering the baking dish while in the oven helps lock in the moisture.

You can feel good about this meatball dish knowing you are using lean poultry and whole grains.

Makes about 24 meatballs

Ingredients

• 16 oz. lean ground chicken meat
• ½ cup gluten-free old fashioned oats
• 1 tbsp extra virgin olive oil
• 1 tbsp. honey
• 1 tbsp. Dijon mustard
• 2 large garlic cloves, pressed
• 1/2 tbsp. chicken broth
• ½ tsp. freshly ground black pepper
• ¼ tsp. sea salt

Preparation

1. Preheat oven to 400 degrees
2. Grease 2 large glass dishes with extra virgin olive oil spray
3. Combine all ingredients in a large mixing bowl
4. Roll into small, round balls (about 2 inches in diameter)
5. Drizzle a small amount of additional olive oil on top of balls
6. Cover with aluminum foil and place in oven for 20 minutes
7. Check for doneness by cutting one meatball in half with a knife

I served the meatballs on top of a simple pasta dish of brown rice penne, olive oil, basil and fresh grape tomatoes. They can also be enjoyed alone as a protein-rich snack.

My mom’s favorite vegetable is brussels sprouts, but I have honestly never been a huge fan.  I find they can be bitter or sometimes just plain boring.  And, when they are tasty, they are usually covered in unhealthy sauces or loaded with butter.  So, as I was preparing my mom’s birthday dinner, I wanted to prepare a brussels sprout dish that would be a real crowd pleaser and healthy.

This recipe uses shaved instead of whole brussels sprouts, which I find completely changes the experience.  It is easier to eat (and cook) and ends up getting covered more in flavor.  I bought a bag of shaved brussels sprouts at Trader Joes, but you can also just pulse the brussels sprouts in a food processor for the same result.  I also added a touch of honey to balance out the bitter taste that I sometimes find they can have.  At the birthday dinner this dish was actually a real hit!  Everyone wanted to know the recipe and I revealed my secret ingredient…

Ingredients

• 3 cups shaved Brussels sprouts (1 full bag of Trader Joe’s Shaved Brussels Sprouts)
• ½ red onion or shallot, diced
• 3 tbsp extra virgin olive oil
• ½ tsp  sea salt
• ½ tsp freshly ground black pepper
• 2 tbsp chicken broth
• 2 garlic cloves
• ½ tbsp. honey or agave nectar light (my “secret” ingredient)

Preparation

1. Heat oil in large sauté pan to medium heat and add onions, brussel sprouts, salt and pepper
2. After stirring for 2-3 minutes, add chicken broth, garlic and honey and stir on low heat for another couple of minutes (taste along the way to get the right amount of crunch from your sprouts – some like brussels sprouts crunchy but some prefer them to be more wilted)

Adding walnuts is another fun way to liven up this dish.  Just add at the end with the honey.

Health Benefits

1 cup of the shaved brussels sprouts from Trader Joe’s is only 35 calories and offers up fiber, folate, iron and calcium.  Plus, just one serving contains 120% of your vitamin C.

Did You Know?

Brussels sprouts are part of the baby cabbage family and are in season 365 days of the year!

Storage Tip

You can refrigerate brussels sprouts in a plastic bag up to one week.  Buy on the stalk whenever possible.

Vegan, gluten-free

Ingredients

• ½ cup semi-sweet chocolate chips
• ¼ cup almonds (I use Trader Joe’s roasted, half-salted)
• 1/4 cup raw almond slivers
• ¼ cup pistachios (salted or unsalted variety)
• ¼ cup cashew pieces
• ¼ cup granola + 2 tbsp granola for sprinkling on top

Preparation

1. Put chocolate in microwave safe bowl and microwave for 2 minutes
2. Stir in nuts and ¼ cup granola
3. Spread a thin layer on a baking sheet or large plate lined with parchment paper
4. Sprinkle the top with 2 tbsp granola
5. Let cool and harden in your refrigerator for at least 2 hours

This vibrant vegetable is great sautéed or served raw (thinly sliced or in this case, finely chopped).  I prefer the raw, finely chopped method as it is much easier to consume and really changes the texture of this fiberous vegetable.  It still stays crunchy but it is much easier to spoon into your mouth.

Pair with tart apple, savory walnuts and this sweet and pungent dressing for a great spin on the typical lettuce-based salad.

Ingredients

Salad

• ½ head purple cabbage
• ½ granny smith apple
• ½ red onion
• ¼ cup raw walnut pieces

Dressing

• 1/4 cup shallot, chopped
• 3 tbsp olive oil
• 1 lemon, juiced (about 2 tbsp)
• 1 tbsp honey
• 2 garlic cloves
• ¼ tsp sea salt
• ¼ tsp pepper

Preparation

1. Pulse the cabbage, apple and onion in a food processor (about 5 pulses)
2. Empty into large mixing bowl
3. Add all dressing ingredients into mini-food processor and blend until smooth
4. Pour dressing into large mixing bowl and stir
5. Stir in walnuts and serve cold

The fresh lemon adds a burst of brightness and clean zing (plus a kick of vitamin C). Enjoy!

Serves: 8-10

Ingredients

• 8 cups low sodium chicken stock or broth
• 2 lemons, juiced
• 1 bay leaf
• ½ cup fennel, diced
• ½ cup white onion, diced
• ¼ cup shallot, diced
• 1 cups carrot, chopped
• 4 celery stalks, chopped
• 1 cup cooked brown rice
• 1-2 cooked chicken breasts, chunked into small cubes
• sea salt and freshly ground black pepper to taste

Preparation

1. Bring broth to boil and add all ingredients
2. Cook for 20-30 minutes (or until carrots are tender)
3. Remove bay leaf and serve

• 1 cup frozen mango
• 1 kiwi
• 1 cup fresh honeydew melon
• ½ granny smith apple
• 2-3 cups of organic spinach
• ½ cup unsweetened almond milk

1. Add ingredients to blender in the order listed above
2. Puree in blender until fully incorporated (add ice if desired).
3. To make it thicker, add more frozen mango (or to thin it out add more almond milk or even water)
4. Enjoy immediately

This is the perfect healthy snack!

These energy bites feature the amazing chia seed which offers more heart-healthy omega-3s than flax seeds.  Plus, chia seeds contain calcium, magnesium, iron, protein and antioxidants.

The energy bites are also loaded with sunflower seed butter – high in the antioxidant vitamin E which may lower the risk of certain diseases.  Sunflower seeds also offer heart-healthy fats, protein, selenium, magnesium, phosphorus and manganese.

So, pop this portable snack anytime of day for a perfect boost of protein, healthy fats and whole grains.

Bonus: Gluten-free, nut-free and vegan!

Servings: makes about 18 balls

Ingredients

• 1 cup old fashioned oats (gluten free)
• 4 tbsp whole chia seeds
• 1/3 cup mini dark-chocolate chips
• 2/3 cup brown rice crisp cereal
• ½ cup sunflower seed butter
• 1 tbsp agave syrup
• 1 tbsp vanilla extract

Preparation

1. In medium-sized mixing bowl, combine oats, chocolate and rice cereal
2. Stir in sunflower butter, agave syrup and vanilla extract
3. Wet hands and form into small balls (about 1.5 inch diameter)
4. Set each ball in glass container
5. Cover and place in refrigerator for 15 minutes
6. Enjoy anytime!

This creamy soup is elegant, addictive and extremely easy to prepare.  Plus, it is full of health benefits from the star of the dish:
cauliflower!

Health Benefits of Cauliflower

• Cauliflower is high in vitamin C, which is important for growth and repair of body tissues, helps heal cuts and wounds and keep teeth and gums healthy.  Vitamin C also aids in iron absorption making this soup an excellent choice before an iron-packed meal.
• Cauliflower is also a good source of folate (folic acid), which helps the body form red blood cells and may reduce a woman’s risk of having a child with a brain or spinal cord defect.  Women of childbearing age who may become pregnant should consume adequate folate from foods in addition to supplements.
• Plus, cauliflower offers up a good amount of dietary fiber which helps reduce cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function and helps reduce constipation and diverticulosis. Fiber-containing foods such as cauliflower help provide a feeling of fullness with fewer calories – making it great for weight management.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 shallot, chopped
• ½ Vidalia onion, chopped
• 1 head of cauliflower – roughly chopped
• ½ tsp sea salt
• 1 tsp freshly ground black pepper
• 4 cups low-sodium chicken stock (not broth)
• 2 green onions

Preparation

1. Sauté shallot, onion and cauliflower in oil, salt and pepper in a large pot on medium heat for 5 minutes
2. Add chicken stock and bring to boil
3. Cover and let simmer for 20 minutes on medium heat
4. Let cool and then transfer to blender
5. Blend until smooth – no chunks
6. Garnish with slices of green onion

My husband went absolutely crazy over this dish and said it was the best shrimp dish I have ever made.  We both devoured our warm bowl of noodles and felt totally satisfied but not stuffed.  I wasn’t even planning on blogging about it but he said it was so good that I had to share.  So, enjoy!

Serves 2 

Ingredients

• 4 oz. brown rice noodles (I use this angel hair variety http://www.anniechun.com/node/851)
• 12 cooked shrimp, peeled & deveined (I use frozen shrimp and thaw under the sink just before adding to pan)
• 1 tbsp canola oil
• 6 green onions, diced
• 1 shallot, diced
• ½ fennel bulb, diced (about ¾ cup)
• ½ tsp sea salt
• 1 tsp freshly ground black pepper
• 1 tbsp butter
• 3 tbsp white wine
• 3 tbsp low-sodium chicken stock
• ½ cup fresh basil, rinsed and diced
• 4 cups fresh spinach leaves
• 2 cloves fresh garlic, pressed

Preparation

1. Bring 4 cups of water to boil and add brown rice noodles
2. Cook for 2-4 minutes (according to package instructions) then strain in sink and set aside
3. In a large sauté pan add oil, shrimp, shallot, green onions and fennel and sprinkle with salt and pepper (sauté for about 5 minutes)
4. Add butter, white wine and chicken stock and let simmer for about 5 minutes
5. Just before serving, add basil, spinach and garlic and stir until spinach leaves just begin to wilt (about 3 minutes)
6. Serve noodles in large bowls and top with shrimp stir-fry and broth from sauté pan

The arugula “pesto” adds a mild peppery flavor and the end result is creamy and completely satisfying.

Add to a whole wheat pita with avocado and tomatoes or on top of arugula or spinach salad.  Also great plain!