Superfood chicken or vegan Guyanese dhal (lentil soup)that eats like a meal

  • Makes: 6 servings
  • Total time: 40 minutes, cook time: 30 minutes, prep time: 10 minutes

Ingredients for the base

Red lentils

  • 6-8 cups of water
  • For those who don’t want vegan, use 3 boneless chicken breasts, chopped or sliced, or whatever chicken you have in your fridge
  • 1.5 cups of red or yellow lentils
  • 1-2 cups of chopped spinach or kale
  • 1-2 cups of chopped broccoli or cauliflower
  • 1.5 tablespoons garam masala
  • 2 tablespoons curry powder
  • 2 tablespoons turmeric
  • 2 teaspoons ground cumin
  • 1 tablespoon olive oil
  • 3 garlic cloves
  • 1 medium onion
  • 1 tomato
  • Salt to your taste
  • Optional: 1-3 habanero, wiri-wiri or chili peppers, omit the pepper if you don’t want it spicy. I use 3 habanero peppers because they’re hotter.

Additional optional ingredients

I’ve used a cup of leftover rice, asparagus, leftover chicken from a restaurant, whatever I need to finish in the fridge. It’s’ hard for me to include these in the recipe because it changes every week. So go crazy with your favorite ingredients!

Directions

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  1. If using chicken that’s not a leftover: Use 1 teaspoon of the curry powder, salt, pepper and 1/2 teaspoon each of the turmeric and cumin to marinate it in a baking dish and set it aside. Preheat your oven to 180 degrees.
  2. Rinse the lentils and set them aside.
  3. Chop the onion, garlic, tomato and peppers.
  4. Bring the 6 cups of water to a boil (can be done at the same time you are doing the above steps).
  5. Add the lentils, onion, garlic, tomato, peppers and olive oil to boiling water.
  6. Add spices and salt
  7. Turn the heat down to medium-high and boil lentils for 20 minutes.
  8. If using chicken: Put it in the oven to cook for 15 minutes or until cooked while the lentils are boiling. If your chicken is already cooked add it in during the next step to warm it up.
  9. Blend the soup with hand blender to achieve a smooth texture or partially smooth (I find it blends the flavors together better).  Return to a low boil and add the spinach and your other ingredients, including chicken if using it, for another 10 minutes.

lentils blending

I let it cool down for five minutes before I eat it.

Chicken: Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

dhal amped up
Dhal with chicken, rice and other other ingredients

Note: Your nutritional value may differ depending on what you use. When I’m eating it, I usually have 1.5 servings or 1 I’ve thrown rice in it.

  • Calories: 301 g
  • Fat: 9.2 g
  • Carbs: 20 g
  • Protein: 34 g

Vegan: Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

Dhal
Vegan version without rice

Note: Your nutritional value may differ depending on what you use. When I’m eating the vegan version for dinner I usually have 3 servings, or 1.5 if I’ve thrown rice in it.

  • Calories: 152 g
  • Fat: 6.2 g
  • Carbs: 20 g
  • Protein:  8 g

Thai-rific Gluten Free Spicy chicken or vegan noodle soup

  • Makes: 6 servings
  • Total time: one-half hour, cook time: 15 minutes, prep time: 10-15 minutes

Notes:

  1. I use less of the noodles and more veggies and chicken or tofu to cut down on carbs because vermicelli noodles are low in fiber and protein.
  2. The reasons for using pepper is for stress and weight management, if you cannot handle spice, you can take a mild pepper and add some strained tomato until it’s mild enough

Ingredients

  • 180 g (1 cup) of vermicelli rice noodles
  • 540 g (a little over 2 cups) of chicken breast or extra-firm tofu cubed or cut into strips
  • 3 chili peppers of your choice, like wiri wiri, habanero, scotch bonnet, jalapeno (banana peppers have no spice). See note number two above if mild may also be too hot for you
  • 8 cups chicken or vegetable stock, homemade or a low-sodium gluten-free brand
  • 3 cups of capsicum (any color, or a variation), chopped or sliced
  • 1 cup of carrots, sliced
  • 1/2 cup of light coconut milk
  • 1 tablespoon of curry powder
  • 1 cup of green onions, diced
  • 1/2 cup of shiitake mushrooms, sliced
  • 1/2 cup of corriander, chopped
  • 2 teaspoons of fresh ginger, grated
  • 3 garlic cloves, minced
  • 1 tablespoon of sesame oil
  • Juice from 1 lime
  • Salt and pepper to taste

Directions for chicken

Thai chicken noodle soup

  1.  Wash the chicken and cut it into cubes or strips when dry.
  2. Grate the ginger.
  3. Cut the capsicum, chili, carrots and mushrooms.
  4. Finely dice the garlic, onion and cilantro.
  5. Marinate the chicken with salt, pepper, 1 teaspoon of the sesame oil, 1 teaspoon of lime juice and 1 and a half teaspoons of the curry powder for 1 hour (or longer) or a minimum of 15 minutes.
  6. Boil the chicken stock in a pot and then turn down to medium-high.
  7. In the pot, stir in the coconut milk, remaining oil and curry powder.
  8. Next, add in the chicken, the chili, salt, pepper, garlic, mushrooms, peppers and carrots, and cook for around 10 minutes.
  9. Add in 1/4 cup of the coriander and most of the green onion and cook for a few minutes.
  10. Cook the noodles in a separate pot according to the package directions (usually 5 minutes). Drain and rinse with hot water.
  11. Place everything in bowls and toss with more chili pepper, salt and pepper if needed.
  12. Top with the remaining parsley, green onion, and the peppers and bean sprouts if using.

Directions for tofu

Thai chicken noodle soup

  1. Drain and pat the tofu dry.
  2. Grate the ginger.
  3. Cut the bell peppers, chili, carrots and mushrooms.
  4. Finely dice the garlic, onion and cilantro.
  5. Marinate the tofu with salt, pepper, 1 teaspoon of the sesame oil, 1 teaspoon of lime juice and 1 and a half teaspoons of the curry powder for 1 hour (or longer) or a minimum of 15 minutes.
  6. Boil the vegetable stock in a pot and then turn down to medium-high.
  7. In the pot, stir in the coconut milk, remaining oil and curry powder.
  8. Next, add in the tofu, the chili, salt, pepper, garlic, mushrooms, peppers and carrots, and cook for around 10 minutes.
  9. Add in 1/4 cup of the coriander and most of the green onion and cook for a few minutes.
  10. Cook the noodles in a separate pot according to the package directions (usually 5 minutes). Drain and rinse with hot water.
  11. Place everything in bowls and toss with more chili pepper, salt and pepper if needed.
  12. Top with the remaining parsley, green onion, and the peppers and bean sprouts if using.

Chicken: Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

  • Calories: 384 g
  • Fat: 8 g
  • Carbs: 37 g
  • Protein: 34 g

Tofu: Approximate Nutritional information for 1 serving (Based on brands and amounts used in the recipe)

  • Calories: 375 g
  • Fat: 12.4 g
  • Carbs: 49 g
  • Protein: 29 g

 

Apple Spinach Smoothie Bowl

Personally, I’m a fan of apples that are sweet. Sour apples take me longer to eat, and mixing them with other unsweet things, would take me forever to finish. But, I like to experiment with food and figure out combinations that work. So, the surprise in this bowl (to me) is it was delicious – an enjoyable blend of healthy greens and the right apples.

  • Makes: 2 servings
  • Total time: 10 minutes

Ingredients

spinach

  • 1 cup of spinach
  • 1-2 sweet or semi sweet red apples or a combination of both, peeled and cut into squares (McIntosh, Red Delicious, Snow or Honeycrisp are all good)
  • 1.5 cups unsweetened almond milk
  • 1 scoop of vegan protein powder

Toppings of your choice. These are the ones I used:

shaved coconut

  • 1 kiwi cut in half
  • Handful or tablespoon of shaved, slivered or chopped coconut
  • Handful of Blueberries
  • 2 teaspoons of maize seeds of if you’re not vegan, bee pollen

Directions

Add all ingredients minus toppings into a blender and puree until smooth. Add toppings and enjoy!

Approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 442 (without toppings: 264)
  • Fat:  6.5g (without toppings: 2.5g)
  • Carbohydrates: 58g (without toppings: 35g)
  • Protein: 24g (without toppings: 33g)

Shake off the bad stuff with this detox smoothie

Detox smoothie

  • Makes: 1 large serving or 2 small servings
  • Total time:5 minutes

Ingredients

Mixed berry smoothie blender

  • 1 cup of frozen berries, I usually use blueberries, blackberries and raspberries or strawberries, if using fresh berries, add some ice when blending the smoothie
  • 1 cup of organic kale or spinach, chopped
  • 1 cup of orange juice
  • 1/2 scoop (22 g) of vanilla protein powder
  • 1 tablespoon of flaxseed

Directions

Combine all ingredients in a blender and purée until smooth. Drink immediately.

Approximate nutritional value based on brands and amounts used

Nutrition without toppings
Calories: 306
Fat: 4.6 g
Carbs: 47.6 g
Protein: 21.3 g

Crispy Chicken and Lettuce Wraps

Serves 1

Ingredients

  • 1 small green apple, diced (unpeeled)
  • 1/4 cup diced red capsicum
  • 1/4 cup diced cucumber
  • 1 tbsp finely chopped red onion
  • 1 boneless skinless chicken breast (approximately 100 each), cooked and diced
  • 1/4 cup low fat Greek yogurt
  • 2 tsp extra-virgin olive oil
  • Salt and pepper to taste
  • 1 small head of lettuce (4-5 leaves)

Directions
In a bowl, combine all ingredients except for the lettuce. Chill for 1 hour. Place the chicken mixture inside each lettuce leaf, roll into cylinders and serve.

Papaya Chicken

Ingredients

2 Tbsp grapeseed oil
1 tsp fenugreek seeds
1/2 tsp asafoetida
2 Tbsp grated garlic
1 Tbsp grated ginger
1 green chili, finely chopped
1 large onion, chopped
1 Tbsp cumin seeds
2 tsp ground cumin
2 tsp ground coriander
1 tsp ground turmeric
1/2 tsp ground cardamom
1/2 tsp Spanish paprika
1 tsp salt
2 lb boneless, skinless chicken breast, cut in small cubes
1/4 cup low-fat plain yogurt
1 cup cubed ripe, juicy papaya

Method

  1. Place the oil, fenugreek seeds, and asafoetida in a non-stick pan over medium heat and cook for 10 seconds. Add the garlic, ginger. and green chili, and cook for 2 minutes, stirring occasionally.
  2. Increase the heat to medium-high, add the onion, and saute for 4 minutes until caramelized.
  3. Add the whole cumin seeds, ground cumin, coriander, turmeric, cardamom, paprika, and salt, and cook for 10 seconds.
  4. Add the chicken and cook until it’s almost done, about 8 minutes.
  5. Stir in the yogurt and cook until the chicken is it fully done, another 2 minutes.
  6. Add the papaya chunks, and remove from the heat. Serve over rice, cauliflower rice if you want to make it super healthy,  or with naan or plain rotis.

Makes 4 servings.

Source: Everyday Indian

Paleo Chicken & Coriander

For relish:
– 1/4 cup chopped coriander
– 1/4 cup of chopped red or yellow or combo of capsicum.
– just under 1/4 of olive oil. Your pick
– salt/ pepper
– crushed garlic
– a few tsp of lemon
– lemon zest
Mix all together and let sit for half hour.

Coriander aioli;
– make a mayo with a handful of coriander and roasted garlic.
When done, add quarter cup of chopped coriander some additional lemon zest and roasted garlic. Let sit and always taste for flavor.

For chicken;
– 2 tsp of cumin, sweet red pepper, garlic, salt, cardamon, oregano, honey
– 4 tsp of coconut aminos
– a gentle pour of EVOO or olive oil
– rough chop of coriander
– crushed garlic.
Mix all in a zip-lock bag and massage bag occasionally. I used 6 chicken legs and pocked with fork all around so we get flavor in. Or you will need two days to sit in bag.
Heat oven to 190 and bake for 25 min then turn legs and cook for 10 min, turn again and cook for 5-7 min.

To plate
Four aioli across plate, add chicken legs or whatever you like (I cut breast and thighs in half), pour relish across top and finish with some slice tomato in between. Voila and enjoy!