Fermented Sauerkraut Chicken Salad

See Video Here! 

     The clamor over fermented foods is recent, but we've been enjoying them for about 10,000 years.  People originally fermented foods to preserve them.  Today, it simply adds to their flavor.  Think Greek Yogurt, Kefir, Pickles, Sauerkraut, spicy Kimchi, and drinks like Kombucha.  The big plus is they are loaded with certain strains of good bacteria and yeast, which helps balance good and bad bacteria in your intestinal tract.  So, as a fun project I created a tasty Fermented Sauerkraut Chicken Salad, and I will tell you it turned out quite delicious.  In fact, good enough to keep it in my regular rotation.  Try it and let me know how you like, and if you already use fermented foods in your diet!

Ingredients~

Mixed Greens (I use Romaine, Kale, Broccoli, Carrots and Red Bell Pepper, add anything else you like)

Diced Chicken (use any protein you prefer, or sub with your favorite starch)

Sliced Avocado

Sauerkraut

     Organize your Mixed Greens, top with Chicken, Avocado and Sauerkraut.  As a bonus tip, I use Avocado in place of Salad Dressing because I find it creamy enough once mixed together.  This is optional, but in addition to the Avocado, the Sauerkraut also produces enough juices to utilize as a Dressing.  Enjoy  :)

Delicata Salad

 

     This Salad has everything a person could want in one bowl, not to mention so many colors it’s inviting to the soul.  I have no idea how many servings are in one big bowl, it depends on how hungry you are, how many people are in the room and if you plan to add any extra protein.  This works great as leftovers, …if there are any.  Enjoy this to the fullest, this one hits all the high notes.  ;)

Ingredients~

1 Delicata Squash

Olive Oil

1 cup Red Quinoa

2 cups Water

1 ounce Pecan Halves

1 bag frozen shelled Edamame

1 bunch Kale

Feta Cheese, amount desired

Blueberries as garnish as desired

1/4-1/2 cup California Balsamic, Ginger Balsamic or favorite flavor

     Trim each end of the Squash, cut lengthwise, scrape seeds, slice into half moons, rub with Olive Oil, season if desired, lay on parchment lined cookie sheet, bake at 425 for 30 minutes or til golden brown, flip half way thru, side aside to cool.  Meanwhile, add Quinoa and Water to pot, bring to boil, reduce to simmer, add lid, simmer 15-20 minutes, or til water absorbed, set aside to cool.  Also, add Pecans to parchment lined baking sheet, bake at 350 for 5 minutes, remove from oven and remove Pecans from cooking tray to prevent further browning or burning, set aside.  Lastly, heat Edamame per directions.  To assemble, tear Kale from stems and tear into small bite size pieces into very large salad bowl, add remaining ingredients in order as desired, toss well to ensure Balsamic has coated all ingredients.  I reserved Cheese, Blueberries and Pecans to use on top as garnish.  Enjoy. :)

Black Bean Pumpkin Sauce

    The taste of Fall is so distinctive, but luckily is versatile enough any time of year.  Pumpkin goes with so many things, from sweet to savory.  Lucky for us, even as a Pasta Sauce!  My 6 servings of Black Bean Pumpkin Sauce are only 225 calories, 54g carbs, 21.4g fiber, 33.4g net carbs, 17.5g protein, and 2.3g fat.  Perfect over noodles, Spaghetti Squash, or roasted Butternut Squash!  Such a fun meatless meal, and dripping with flavor!

Ingredients for six 1 1/3 cup servings~

1 3/4 cup dried Black Beans (sub with 2 cans)

1 diced Onion

1 Tablespoon chopped Garlic

1 teaspoon Chicken Bouillon Granules (sub with Vegetable Broth if Vegan)

29oz can Pumpkin Purée 

14.5oz can Fire Roasted Tomatoes

1/4 cup Tablespoon Balsamic Vinegar

     Add dried Beans to bowl, cover with water, soak overnight, drain, add to soup pot, cover with water, along with Onion, Garlic and Bouillon, simmer 2 hours til Beans are softened, leaving about a cup of remaining juice in the pot, mash coarsely with potato masher,  Stir in remaining ingredients.  Enjoy :)

Lunch all Week

     I do food prep every Sunday, do you?  This is a lovely example of what a nice Lunch paired with a side Salad would look like.  Each of the five 2 cup servings are only 319 calories, 28.8g carbs, 4.9g fiber, 23.9g net carbs, 32.5g protein and 8.3g fat.  These macros are perfect for keeping me full for hours, especially with the addition of the extra fiber in the Greens.  Plus the convenience of having all week prepped and ready to go at a moments notice.  It’s a small inconvenience that continues to pay countless dividends the next 5 days.  If you have never tried food prep, give it a whirl and see what a difference it makes in your day!  :)

Ingredients for Five two cup servings~

1 large diced Onion

1 pound diced Chicken Breast

12oz diced Chicken Sausage (I used 4 pack Johnsonville Apple Chicken Sausages)

1 Tablespoon crushed chopped Garlic

Dash Cayenne

2 large diced Zucchini (1 pound 12oz)

1 diced Red Bell Pepper

1 diced Yellow Bell Pepper

12oz diced Sweet Potato

     Spray base of large stock pot with Pam Cooking Spray, add diced Onion, Chicken Breast, Sausage, Garlic and Cayenne til Chicken cooked thru.  I start on low heat til a few juices start to cover the bottom of pan, as to not scorch. Then add Zucchini and Bell Peppers til crisp tender, drain the juice and set aside for other occasion.  Meanwhile, add diced Sweet Potato to microwave safe bowl, and heat for 5 minutes, check for tenderness, heat an additional minute or two if necessary to soften, and stir into drained Chicken mixture.  Add 2 cups of mixture to five containers, store in fridge for the next 5 days, or put in freezer for later use.  I served mine with a side Green Salad, I also enjoyed a little Mustard stirred in.  Enjoy :)

Carrot Cake Donuts

     First attempt at a completely vegan recipe...including a flax egg.  I will just tell you the flavor is outstanding, even though the looks department may have some adjustments to make.  These are also very delicate, so a little extra TLC may be required.  All that being said, these are definitely worth a try, and a really fun project to fill a couple of lazy hours.  Each of the 12 Donuts are only 83 calories, 28.4g carbs, 1.8g fiber, 20.4g sugar alcohol, 6.2g net carbs, 3.6g protein and 4.4g fat.  Have fun, and dip your toe into the world of new ideas.  :)

Ingredients for 12 Donuts~
1 Tablespoon ground Flaxseed
2.5 Tablespoons Water
1 cup 30 cal/cup Almond Milk
1 teaspoon Apple Cider Vinegar
1 Tablespoon Vegan Butter or Coconut Oil melted
6.5oz medium-large Carrot
1/2 cup Flour
1/2 cup Almond Flour
1/2 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount
2 scoops/51g Orgain Vanilla Plant Based Protein Powder (sub with favorite Vegan Protein Powder)
1 teaspoon Baking Powder
Dash Salt
Dash Nutmeg
Dash Ginger
Dash Cinnamon
Dash Vanilla
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1/4 cup 30 cal/cup Almond Milk
3/4 cup Lakanto Confectioners Monk Fruit~use code Paige20 at checkout for discount
Dash Maple Extract

     In small bowl, stir together Flax and Water, set aside to gel.  In small bowl, stir together Milk and Vinegar, set aside to curdle.  In small bowl, melt Butter, set aside.  In small bowl grate Carrot, will yield 1.5 cups, set aside.  Add remaining first set of ingredients to large mixing bowl, stir to combine, then add in all other ingredients, incorporate til well blended.  Drop by 1/4 cup into silpat donut baking tin, bake at 350 for 30-40 minutes.  These are VERY soft and delicate.  Let cool completely before trying to remove from silpat liner, when set gently remove by peeling away silpat.  When ready, stir together last set of ingredients and spoon drizzle on each Donut.  Enjoy  :)

Sour Cream Pumpkin Donuts

     Donuts seem like a decadent treat for breakfast, but what if they were sugar free, gluten free and oh sooooo good!?  All you need is one of these new silicone Donut pans and you are half way there.  My Sour Cream Pumpkin Donuts will make any tummy smile.  Each of the 10 Donuts are only 181 calories, 13.8g carbs, 2.1g fiber, 9.6g sugar alcohol, 2.1g net carbs, 6.5g protein and 15.5g fat (macros do not include toppings).  Then decide to garnish to your hearts desire.  These even freeze quite nicely...if there is any leftover!  ;)

Ingredients for 10 Donuts~
1/4 cup/4 Tablespoons Butter, softened to room temperature
1/2 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount
2 Extra Large Eggs, room temperature
1/2 cup Pumpkin
1/4 cup Sour Cream
1.5 cups Almond Flour
1 teaspoon Baking Powder
Dash Pumpkin Pie Spice (sub with Cinnamon)
Dash Vanilla
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Lakanto Confectioners Monk Fruit~use code Paige20 for discount at checkout
Lily's Stevia Sweetened Chocoate
Whipping Cream
Chopped Nuts

     Mix Butter and Monk Fruit with beaters til fully incorporated, blend in Eggs, and then add in remaining first set of ingredients.  Coat silicone Donut Pan (metal will work as well, but the silicone is a game changer) with cooking spray and fill 10 wells with dough, bake at 375 for 20 minutes, let cool completely and flip on wire rack.  Garnish as desired.  I mixed Confectioners Monk Fruit with Whipping Cream to desired texture, or melted Lily's Chocolate with Whipping Cream til smooth and to desired texture, add to baggie, snip corner and drizzle on top, add chopped Nuts if desired.  Enjoy  :)