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Chicken Nuggets are such a fun finger food. Both kids and adults love them. 

Many of us adults grew up eating lots of chicken nuggets, usually from not-so-great sources. We’ve grown up in a generation or culture where everything is so processed. Cooking real food has become a lost art. 

Chicken nuggets are still as popular as ever. They’re jam packed in grocery store freezer isles and on almost every restaurant menu. Of course they’re on fast food menus too.
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The thought of that makes me cringe a little. I haven’t had any of those versions since I was a very young child. But I still love chicken nuggets. 

Skip the processed, packaged ones and make your own instead. Homemade chicken nuggets are so much healthier too!

This version is free of grains, uses a super healthy fat to cook the chicken in {avocado oil} and only has a few simple ingredients. Bonus … they taste so good too! My family goes crazy for these chicken nuggets. They disappear so fast, it seems like we never make enough. 

So grab yourself some organic chicken and make up a batch or two of chicken nuggets. Make sure to serve them with some yummy sauce and dip those perfect little crispy bites in some honey mustard, ketchup or any other homemade sauce. 
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1. Cut chicken into 1″ pieces with kitchen scissors or a sharp knife. Set aside. 
2. In a shallow dish, combine arrowroot flour, sea salt, garlic powered, and thyme. Stir to combine. [Note: If you have a spice grinder or blender like a Twister Jar, you can throw all of these ingredients in and pulse it really quick to finely grind up all ingredients. I like to do this in Twister Jar, it helps turn the thyme into a powder. This is completely optional.] 
3. Add pieces of chicken, one at a time, to the flour mixture. Toss them around until they are evenly coated on each side. Set aside.
4. In a large sauté pan over medium-high heat, add avocado oil, about 1/4-1/3″ inch deep. Allow avocado oil to get hot, about 2 minutes. Add a single layer of chicken, being sure not to crowd them and reduce heat to medium. Fry on each side over medium heat until golden brown and completely cooked through. Depending on the size of your sauté pan, you might have to do this in two batches. (Note: If you like them extra crispy, like my family does, cook the chicken nuggets a little longer.) 
5. Serve hot with your favorite dipping sauce.

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• Servings: 2-3
• Serving Suggestions: Serve with you favorite dipping sauce like honey mustard, BBQ sauce, organic ketchup or homemade ranch. My family loves to eat these with honey mustard dipping sauce.
• How to Make a Simple Honey Mustard Dipping Sauce: Combine equal parts raw honey and organic Dijon mustard {or horseradish mustard}. Stir until fully incorporated.

Recipe by Emily Sunwell-Vidaurri, founder and author of Recipes to Nourish

Asparagus is one of my all time favorite vegetables! There’s something so refreshing about it. The color is vibrant, it cooks up super fast and it’s simply delicious any way you prepare it. 

This beautiful vegetable has a such a short season though … maybe that’s what makes it so special. It’s only available in the spring. 

I can’t get enough of asparagus once spring arrives in Northern California. I love to sauté it by itself, roast it with parmesan, sauté it with fennel, put it into crustless spring quiche, add it to sweet and tangy chicken “take-out”, shave it into salads, and of course, enjoy it in soup. 

Spring is not complete without Cream of Asparagus Soup.  

This traditional spring soup is simple, fresh, creamy and highlights the asparagus flavor. It’s super easy to make too! 

My favorite way to make this soup is in my beloved Instant Pot. I love the Instant Pot so much! It’s a game changer for making fast, real food. Once the pressure builds in the pot, this soup only takes 5 minutes to make! I even sauté the onions and garlic in the Instant Pot first {I love the sauté feature}. How cool is that? 

So next time you’re at the farmers market or local store, grab a few bundles of fresh asparagus, make some soup and enjoy the taste of spring. 
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You Will Need: Cutting Board, Instant Pot, Blender or Immersion Blender
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1. Prep asparagus, onion and garlic. Remove all woody ends from asparagus stalks and discard. Chop asparagus into 1 inch pieces. Slice onion in half and do a rough chop of the onion. Smash garlic cloves or do a rough chop. Set aside.
2. Place the stainless steel bowl in the Instant Pot without the lid on. Set the Instant Pot to “Sauté” and add healthy fat of choice. As soon as the butter/ghee/healthy fat is melted, add onions and garlic. Cook for about 5 minutes stirring occasionally, just until onions and garlic are fragrant and starting to caramelize. 
3. Add dried thyme, stir and cook for 1 minute. 
4. Add broth. Use a wooden spoon to help scrape up any caramelization at the bottom of the pan. 
5. Add asparagus, lemon zest, lemon juice and sea salt.
6. Press the “Keep Warm/Cancel” button on the Instant Pot. Place Instant Pot lid on top, secure it into the locked position. Make sure the valve on the top is in the sealed position. 
7. Press “Manual” {on HIGH pressure} and then the “-” until you get to 5 minutes. Walk away, the Instant Pot will take several minutes to build pressure. You will notice 5 {and counting down} on the screen once it starts cooking. 
8. When timer sounds, turn Instant Pot off by pressing the “Keep Warm/Cancel” button and unplug the Instant Pot. Allow to naturally pressure release for a few minutes then using an oven mitt, turn the valve to release the pressure {it will release hot steam, use caution not to touch the steam}.
9. Puree soup in small batches in a blender until smooth {or use an immersion blender instead}. Add sour cream during one of the blending batches. Transfer pureed soup to a stockpot, large bowl or back into the Instant Pot bowl, reheat if necessary. 
10. Season to taste and serve hot topped with extra sour cream, lemon juice, or extra virgin olive oil.
    

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• To make the recipe dairy free, you can omit the sour cream. You could also add full fat coconut milk or plain coconut milk yogurt instead, but note this will change the flavor a bit. Instead of butter or ghee, I recommend using avocado oil or bacon fat.   
• Store up to two days in the refrigerator. 

Recipe by Emily Sunwell-Vidaurri, founder and author of Recipes to Nourish.

I hope you enjoy this fantastic soup recipe from Erin at Eat Real, Stay Sane!

If you need to modify for daily-free, replace the milk with coconut milk and leave out the cheese. It will still be broth-y and delicious. You can also replace the cilantro with flat-leaf parsley if preferred.​ 

This past Super Bowl we wanted to have a healthier get-together without sacrificing taste. We had chicken wings with a honey ginger glaze, salad, soup, all-natural ice cream and brownies (for Mom’s birthday), and Muddy Buddies.

So Muddy Buddies are not on the healthy list, BUT I did use homemade chocolate, healthy peanut butter, and organic powdered sugar. One thing that we do a lot in our house is rejigger junk food recipes to contain healthier ingredients. We just need to find a healthy alternative to Rice Chex. Um, probably not happening though.

The soup however, was a different story. It’s a cheesy chicken soup with Mexican-style flavors. It’s perfect for a winter day and definitely hearty enough to eat alone for dinner. AND it was perfect Super Bowl food because it was thick enough that we could scoop it up with our organic tortilla chips from Costco. Nacho city!

We love these kinds of recipes. Crazy delicious, with a little kick, and yet doesn’t taste healthy! Adding the rice to it changes the whole game and that’s how it turns from a nice side soup into a one-bowl dinner extravaganza.

It’s one of those holdover recipes from our pre-healthified eating days and yet a few tweaks make this a healthy staple in our non-processed household.

And just a note on the amaranth: it’s actually a type of grain, but it’s completely gluten-free. It’s got sort of a nutty flavor, so you can’t use it in recipes like cookies or brownies. For dinner-type meals where a slight flavor injection is welcome, it works great. For example, we use it in our onion ring recipe.
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Anyway, this recipe is probably our new favorite and we plan on making it about 37 times in the next month. Enjoy!
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1. Melt the coconut oil and butter in large stock pot.
2. Add bell pepper, poblano pepper, onion, chili powder, cumin, coriander, salt, and pepper. Cook the mixture for 5-6 minutes until the veggies begin to soften.
3. Add the minced garlic and stir constantly for 1 minute.
4. Whisk in 3 Tablespoons of amaranth and cook for 2 minutes, stirring contantly.
5. Add broth and milk, whisking until smooth.
6. Add rice and let it simmer (not boil!) for 35 minutes, or until the rice is done. For this step, we kept the heat low and checked every few minutes and stirred.
7. Combine cheese with 3 Tablespoons amaranth in a bag. Then add cheese to the soup, stirring until completely melted.
8. Add chicken, tomato, and cilantro to pot and allow it to heat through, about 3-5 minutes. Serve immediately.

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It can be easy! I like simple, basic dinners that are quick to put together but really flavorful and nutrient dense.

Since we’ve cut out grains, we eat more vegetables (or fruits), especially squash because it’s higher in carbs. We want to get the bulk of our complex carbohydrates from more nutrient dense sources other than grains. 

If you ask me what my favorite season is for cooking, I will probably say fall. I love the combination of various squashes, apples, and warm foods like soups, stews, and broths. 

Sage is one of my favorite herbs so it is used quite a bit in the savory recipes you’ll see around here. My regular fall dinner choice at a restaurant used to be butternut squash ravioli so sage and butternut squash “spaghetti” really satisfies that seasonal craving for me. 

Butternut squash is a nutritional powerhouse. Technically a fruit because it has seeds, it is rich in phytonutrients and and antioxidants. It’s rich in fiber, potassium, and vitamin B6 (folate) which is a nutrient crucial for developing babies. Probably its most significant benefit actually comes from it’s orange color. It’s very rich in carotenoids which are heart healthy. It’s rich in whole complex vitamin C, and also beta carotene which the body converts to vitamin A as long as there is fat present.

Remember, vitamin A is fat soluble so foods containing beta carotene should ALWAYS be eaten with good fats.
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Not only is butternut squash very healthy for you, it tastes great! Even my kids love it, probably because I fed it to them a lot as babies! It’s so versatile and can be used in both savory and sweet dishes. 

I love my vegetable spiralizer (buy here)! It’s my favorite kitchen tool, especially since going grain-free. You can spiralize anything from squash to apples!
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It makes spaghetti an option again!

1. Peel the butternut squash and cut to fit the spiralzer.
2. Spiralize the squash and place strands into a bowl.
3. Heat butter in a skillet.
4. Chop shallot (or onion) and garlic.
5. Add to heated butter.
6. Add sage, salt and pepper.
7. Saute just to soften slightly and add squash.
8. Cook, stirring frequently until desired tenderness is reached.
9. Add more sage and seasoning if desired and serve.

I think you’ll love the delicate flavor and perfect combination of sweet squash and savory seasonings.

​Enjoy some tasty chicken wings from Anya @ Prepare and Nourish!

It took me some time before I grew accustomed to oriental cuisines. Besides Kimchi, I wasn’t into dishes with titles that sounded like a spoon thrown against the floor (go ahead and say with me: Dim Sum, Chow Mein, Kung Pao). In all fairness, my family loves all those dishes (and beggggssss me to make them) but it just wasn’t my jam (but slowly getting there).

Now I realize teriyaki, being a Japanese dish is a whole other animal. My love for sushi wasn’t inclusive of other Japanese dishes like teriyaki. And to me, it was on the same playing field as all the other dishes mentioned above.

In fact, I am pretty loyal to my favorite dishes so when we go to a sushi place, I order my favorite sushi rolls. When we visit our favorite Mexican diner, I go for the same Taco Salad with Grilled Shrimp. I tried paleo once and said these amazing Paleo Turkey Meatloaf Recipes are healthy and delicious and keep it eating it. In fact, I have been ordering the same Barbacoa salad at Chipotle for YEARS. No joke. I know, pretty boring and blah, but let’s just say, I like consistency. And Barbacoa Salad. 

So how did I ever venture to make teriyaki wings at home? Answer is simple: my kids. As parents, our kids are the driving force behind most of what we do, especially when healing is involved. And that includes making teriyaki wings that are sugar free, soy free, and otherwise a much healthier option than the MSG-laden sauce in most markets.

​Cuisine: Japanese
Serves: 4
 
Enjoy teriyaki chicken wings without the sugar and soy!

1. Preheat oven to 425F degrees. Pat chicken wings with paper towel until dry and season with salt and pepper, just like you would prepare chicken for some Chicken salad recipes Bake for 40 minutes, flipping wings half way.
2. Meanwhile, prepare teriyaki sauce by melting butter on medium-high heat in a small saucepan. Add flour and stir vigorously until bubbles form and flour has been cooked.
3. Add remaining ingredients and bring to a boil. Reduce heat to medium and simmer for 10 minutes.
4. Take off heat and bring to room temperature.
5. Remove wings from when done baking, pour teriyaki sauce over them and toss to combine well.
6. Return back to oven and bake an additional 10 minutes.
7. Remove from oven. Enjoy wings with rice cooked in bone broth and garnish with sesame seeds and fresh chives.

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On those crazy, hectic days when you’re feeling drained and don’t have the energy or time to make a healthy snack, don’t settle for the vending machine.
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Instead, whip up a batch of these delicious dark chocolate blueberry oat protein balls for an easy pick-me-up that will keep you feeling satisfied for hours.

Bonus, these protein balls packed with ingredients that can help relieve stress!

Oats help the brain produce serotonin, a hormone which creates a soothing feeling to overcome stress.

Studies have shown one to two ounces per day of dark chocolate can significantly improve mood and mood chemicals in the body. Make sure to use dark chocolate with at least 70 percent cocoa or higher to get this stress relieving benefit.
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Blueberries are high in antioxidants and help reduce cortisol levels. Cortisol is a hormone associated with stress.

The recipe doesn’t require a sweetener, but if your sweet tooth calls for it, you can add one to two teaspoons of stevia or maple syrup to taste.
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If you want a super chocolatey treat, substitute chocolate protein powder for vanilla.

Have you ever had to run off somewhere with a hungry belly and absolutely nothing healthy in the fridge or pantry to bring with you to take care of those hunger pangs? If so, these protein balls are the perfect solution.

I suggest making a batch or two and storing them in the freezer. When you’re on the run, grab a couple, and the protein balls will defrost as you run your errands. Or pop them in the microwave for 10 seconds for a warm brownie-like treat.
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You have yourself a quick, portable treat!

They’ll keep well in a BPA-free air-tight container in the fridge for up to 1 week or in the freezer for up to 3 months.

Whip up a batch of these delicious dark chocolate blueberry oat protein balls for an easy pick-me-up that will keep you feeling satisfied for hours.
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Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 2-4
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1. In a large bowl, make your dry mix by combining the oats, protein powder and cocoa powder. Mix well.
2. In a food processor, pulse the blueberries until pureed. Add to the dry ingredients and stir.
3. Slowly add 1/2 a tablespoon of water at a time to the mixture until it forms a sticky thick fudge consistency.
4. Using 2 tablespoons of the mix each, roll into small balls and enjoy.

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What do you like to eat when you’re on the run? Share in the comments. I’d love to know!

Adding whole grains such as oatmeal occasionally into your diet can provide many benefits including lowering blood pressure and improving your body’s reaction to stress.

Oatmeal can even boost your serotonin levels, inducing a feeling of calmness. Ahhh!
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This week I share my recipe for healthy instant oatmeal jars. They’re the perfect way to have an easy ready-to-go snack or meal.

I recommend using mason jars or some other air-tight containers to hold the mixtures. Then block out an hour over the weekend to make up a batch. You’ll find it’s so simple to whip up enough to last several days or a week that you’ll want to add this to your meal planning and prepping routine.
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All the recipes start with 1/2 cup of oats. You can use instant for a more porridge-like consistency or if you prefer a thicker consistency, use old-fashioned rolled oats.​

Play with the sweetness to find what makes you happy. If you feel you need to add a touch of raw honey or maple syrup, go ahead.
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The recipes call for 1/2 cup of boiling water, but you can use hot milk for a thicker texture. Or if you like your oatmeal less thick, add more water or milk until you find the right consistency for you.
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The mixes will keep well at room temperature for up to 3 months or in the freezer for up to 6 months.
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1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.
2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

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1. In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.
2. To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

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• In a mason jar, combine all ingredients. Stir to mix. Store at room temperature until ready to eat.
• To prepare, pour 1/2 cup boiling water to the jar. Stir well and cover for 5 minutes allowing the oats to thicken. Mix and enjoy.

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​Do you eat oatmeal? If so, what’s your favorite flavor? If no, why not? Share in the comments. I’d love to know!

Your body is your vehicle, so it’s important to fuel your engine to keep it running when you work out. Without needed fuel, you risk driving your car on empty. You’ll be weaker and feel more tired, you won’t be as fast in your workout, and even worse, you’ll be tempted to quit before you’re done. Gasp!

And if a strenuous workout is on your horizon, particularly one with heavy strength training or high-intensity movements, you don’t want to work out on an empty tank. Doing so can defeat the purpose of your workout since it puts your body at risk of breaking down your lean muscle cells for fuel.
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Not to mention, if you don’t fuel up, you may feel lightheaded, dizzy, or nauseated which can increase your risk of injury.

The American College of Sports Medicine recommends: “Adequate food and fluid should be consumed before, during, and after exercise to help maximize exercise performance, and improve recovery time.”

Does that mean you should down a chalky protein shake before your workout? Not necessarily. The satisfying, antioxidant-rich spiced pear smoothie I’ll share with you can help you power up for your workout.
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The portability of a smoothie makes it ideal if you’re on the go as it’s easy enough to keep cold in an insulated tumbler. Plus, smoothies can give you a boost of energy without making you feel overly full.
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Carbs equal energy and pears provide the easily digestible kind that quickly converts to fuel for your body. This is just what you need to help you power through a strenuous workout.
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Also, studies show the vitamin C and fiber found in pears can help boost the immune system. Good news because immunity levels can dip after a workout.
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In addition to carbs, it’s a good idea to consume some protein before your workout to support muscle repair, especially if you are doing weight training. The almond milk in this recipe provides just enough protein without slowing down your digestion.
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A common recommendation is to eat 30 minutes to an hour before exercise to give your body enough time to digest the food. I personally like to eat protein and healthy fats to fuel me for a workout and protein good muscle recovery.
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Play with the sweetness to find what makes you happy. The recipe calls for maple syrup, but you can substitute with raw honey or 1-2 teaspoons of stevia to taste. If you add protein powder, you will not need any extra sweetener.

I recommend you make it fresh, but if you want to save time, prep all the ingredients the night before, add them to your blender container, then blend the next day.
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Prep Time: 5 minutes
Servings: 1
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1. In a blender, combine ingredients and blend on high until smooth.
2. Add ice and continue to blend to a smooth consistency.
3. Pour into a glass and enjoy!

Being mindful of fueling up for a workout can go a long way to help you see fitness gains. So give this spiced pear smoothie a try when you want to prepare your body for a strenuous workout and improve your performance during exercise.
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Do you have a pre-workout recipe or tip to share? Include it in the comments!

Enjoy this treat from Anya at Prepare and Nourish!
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​We live a few miles from one of the most beautiful and refreshing rivers in California. The scenery is gorgeous and I love the evenings when we get to watch the sun set over the horizon. What I don’t love is coming home with the kids nagging me because they are starving and are going to die from hunger in 4 seconds.

A mom has to have many tricks up her sleeve in order to keep the house orderly and bellies full. Having premade strawberry chia jam and yogurt on hand for a quick snack is one of mine. This delicious jam can be made days in advance or just before assembling this simple parfait together. It doesn’t require a lot of effort and can also boast a nutritional punch with the added kombucha, although that is entirely optional. I prefer to add a few tablespoons of it since I usually use my unsweetened homemade yogurt. Just don’t get kombucha-happy, or else the chia jam will be a tad on the thin side for this to be considered parfait.

I remember when those little yogurt cups came out that had separate compartments with some variety of fruit jam. My kids went bonkers over those. I went bonkers over those. What an ingenious idea – to bring probiotic-rich yogurt and sweet fruit jam together for a completely different depth of flavor. Too bad those yogurt cups had a ton of nauseating ingredients. Thankfully, we don’t have to succumb to these conveyor-belt creations. We gladly make our own with real, wholesome ingredients that are nourishing to our bodies and the little bodies in our care.

This parfait can quickly be made after a day at the river or a strenuous day doing chores or just lounging around in your yoga pants doing everything but yoga. It comes together easily but boasts a galore of flavor and nutrition. The addition of chia seeds some substance while strawberries add that desired sweetness. Of course, the option is yours whether you want to go with vanilla, sweetened yogurt or go hard-core and use plain yogurt. Just be sure to source the highest quality ingredients your budget and resources allow.

Add all strawberries and chia seeds into a small bowl or mason jar (I prefer the latter for ease of blending with immersion blender). Blend both ingredients, add kombucha as needed for a thinner texture. You may also add plain water or coconut water. For all these I use a blender I got from reading sites as Zozanga and others so I can enjoy all these recipes easily.

In a glass, scoop out about 1 1/2 cups of vanilla yogurt, and drizzle or spoon (depending on how thick you desire the jam to be) the strawberry-chia seed mixture on top. Garnish with additional strawberries and enjoy with a spoon!
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Note: Try to source a local-to you farm that produces high quality vanilla flavored yogurt. You can also add vanilla and honey or maple syrup to my Homemade Yogurt.