Apple Pecan Chicken

Apple Pecan Chicken

I absolutely love ONE PAN dishes! All the spices used in this dish are such a delicious compliment to the apples! This recipe uses coconut milk to keep it dairy-free and at ALL Diet Levels. However, if you are on Diet Level 6, then you may substitute half and half or heavy cream. Serve this dish with cauliflower rice or red potatoes and a salad and you’ll have an economical and quick meal on the table in no time!!

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Apple Pecan Chicken
Diet Level:5
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Prep Time 5 Minutes
Cook Time 20 Minutes
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Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. Begin by heating a large skillet to medium high heat.
  2. Prepare your chicken breasts (or thighs) by pounding them to be thinner, and possibly cutting (breasts) in half (if they are HUGE).
  3. In a small bowl stir together the cumin, cinnamon, cardamom and salt. Coat or rub the chicken with spices.
  4. Add 2 tbsp olive oil to your pan once hot, and begin to cook the chicken or thighs. Sear on each side for 2-3 minutes (depending on thickness of chicken). Chicken does not need to be fully cooked, but almost cooked. Set aside and cover with foil.
  5. Place remaining olive oil in the skillet and add garlic, apples, and pecans. Cook for 3-4 minutes or until apples soften and pecans are fragrant. Continue to scrape the bottom of the pan to collect spices from the chicken.
  6. Pour in coconut milk, and scrape the bottom of the pan to flavor the sauce. Add chicken back to the skillet.
  7. In a small bowl, mix together arrowroot starch and water. Pour into the pan.
  8. Cover with a lid and let the mixture cook for another 3-5 minutes, or until the mixture is thickened and chicken is cooked through.
  9. Serve immediately over rice, greens, or vegetable noodles.
Pumpkin Apple Breakfast Bake

Pumpkin Apple Breakfast Bake

This dish is a perfect addition to your fall breakfast routine. Love this recipe and the combination of the pumpkin and apple.  Great dish to give us a break from ALL those eggs for breakfast!!!1

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Pumpkin Apple Breakfast Bake
Diet Level:5
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Prep Time 10 Minutes
Cook Time 40 Minutes
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Prep Time 10 Minutes
Cook Time 40 Minutes
Servings
Servings
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Diet Level:5
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Instructions
  1. Preheat your oven to 350 degrees. Grease an 8x8 square pan with coconut oil or spray, set aside.
  2. In a large bowl, combine pumpkin, banana, eggs, coconut milk, pumpkin pie spice, ½ tsp cinnamon, and salt. Using a hand mixer or immersion blender, beat the ingredients together.
  3. In a separate bowl, sprinkle remaining cinnamon on the diced apple and coat the apples. Mix into the wet ingredients.
  4. Sprinkle the pecans along the top of the dish, and place in the oven.
  5. Bake for 35-40 minutes (depending on oven). You will want the top to be mostly firm and golden on the top.
  6. Let sit for at least 10 minutes before serving. You can also chill and store in the fridge for up to a week. Serve warm, cold, or at room temperature.
Spinach and Kale Sweet Potato Cakes

Spinach and Kale Sweet Potato Cakes

These delicious and easy-to-make sweet potato cakes are great as an appetizer, side dish, or can also be served for breakfast with a side of nitrate-free bacon.

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Spinach and Kale Sweet Potato Cakes
Diet Level:5
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Prep Time 20 Minutes
Cook Time 15 Minutes
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Prep Time 20 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. Peel the sweet potatoes and cut into ½ inch pieces.
  2. Fill a sauce pan with 1 inch of water. Place sweet potatoes in a steamer basket in the pan and steam until tender, about 12 minutes. (You may also steam in microwave.)
  3. Once tender, transfer the potatoes to large bowl. Add coconut milk and mash until smooth.
  4. Stir in the kale, spinach, onion, cumin, garlic, and sea salt.
  5. Once thoroughly combined, form sweet potato mixture into 6-8 individual patties.
  6. Heat 1 tbsp of avocado oil in a large frying pan over medium-high heat. Fry patties in pan until lightly browned on both sides.
  7. Serve warm or freeze for later.
Plantain and Sausage Breakfast Casserole

Plantain and Sausage Breakfast Casserole

This recipe is a great candidate for a Sunday meal prep for the week to come! It reheats exceptionally well and freezes well, too. The plantains help provide a healthy dose of starch while the eggs and sausage offer up fat and protein. Next to some leafy greens or a piece of fruit, you have yourself a complete meal!

A note about choosing plantains: Most plantains at the grocery store are going to be green/yellow. At this stage, these plantains will be starchier and less-sweet than their brown (more ripe) counterparts. Unlike a banana, a completely brown plantain does NOT mean that it’s bad. It just means that it’s going to be more sweet then starchy. This casserole is better with sweeter plantains, so let 3 of the yellow/green plantains sit out on your counter top for about 5 days, or until they’re starting to look nice and brown. At this point, they’re ready for the casserole! Note that you CAN make this casserole with not overly-ripe plantains. You will follow all the same steps, but know that the plantain base will be more savory and less sweet.

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Plantain and Sausage Breakfast Casserole
Diet Level:5
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Prep Time 30 Minutes
Cook Time 25 Minutes
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Prep Time 30 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. In a large skillet, brown the breakfast sausage over medium/high heat, breaking it up with a spoon as it cooks. Cook until it looks crispy and has released a good amount of fat. Using a slotted spoon, transfer the browned sausage to a separate bowl, leaving the grease behind in the pan.
  2. Turn the heat to medium and add one layer of the sliced plantains. Cook on one side for about 3 to 6 minutes, or until they start to look golden brown. Flip them over and cook for an additional 3 to 6 minutes, or until golden brown. As the plantains are finished, add them to the bottom of a 9 inch by 13 inch casserole dish. Repeat until all the plantain pieces are cooked and spread out into one even layer in the bottom of the dish.
  3. Spread the sausage over the plantains and then pour the whisked eggs over the sausage. Sprinkle the top with the salt, pepper, and oregano.
  4. Bake the casserole at 350 F for 20 to 25 minutes, or until the center is firm (give it a shake and if it jiggles, it needs more time).
  5. Let the casserole cool for about 5 minutes then slice and serve.
Date Syrup

Date Syrup

To make this recipe, simply incorporate two ingredients (water and dates) in a blender. Using soft medjool dates (you can find them in the produce section of your grocer) is the best way to make this syrup. Be sure to puree until it’s totally silky smooth.

Some fun variations to spice up this sauce are adding applesauce or cinnamon.

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Date Syrup
Diet Level:5
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Prep Time 5 Minutes
Servings
Batch
Ingredients
Prep Time 5 Minutes
Servings
Batch
Ingredients
Diet Level:5
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Instructions
  1. Blend both ingredients together in a blender until completely smooth.
  2. Store in the fridge.
Sandwich Bread DL 5

Sandwich Bread DL 5

This is Mandy’s Sandwich Bread with date syrup substituted for the honey to make the recipe Diet Level 5 friendly!

You can also add cinnamon to the recipe and raisins for “cinnamon-raisin” bread!

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Sandwich Bread DL 5
Diet Level:5
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Prep Time 15 Minutes
Cook Time 50 Minutes
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Loaf
Ingredients
Prep Time 15 Minutes
Cook Time 50 Minutes
Servings
Loaf
Ingredients
Diet Level:5
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Instructions
  1. Preheat oven to 300 degrees.
  2. Place a small, heatproof dish of water on the bottom rack while the oven heats (you can leave it in while it bakes).
  3. Line the bottom of an 8 1/2 X 4 1/2 loaf pan with parchment paper and then grease well.
  4. Beat egg whites until soft peaks form.
  5. Beat egg yolks and cashew butter in a separate bowl until combined. Then mix in date syrup, (optional cinnamon and raisins), vinegar and milk.
  6. Sift coconut flour, baking soda, and salt. Add to mixture in bowl. Beat until combined.
  7. Add two tablespoons of egg whites to mixture and beat until smooth. Then add remaining egg whites and beat on low until just combined. DO NOT OVERMIX.
  8. Pour batter into prepared pan and immediately put in oven. Bake for 45 to 50 minutes until top is golden brown and a toothpick inserted into center comes out clean.
  9. Remove from oven and let cool for 15-20 minutes before removing from pan. Cool for one hour before slicing.
Recipe Notes
Carrot Cake Smoothie

Carrot Cake Smoothie

Carrot cake–YUM! Calories and sugar–YUK! How about this smoothie instead? It is reminiscent of all those carrot cake spicy flavors, WITHOUT all the bad stuff!!! It also offers up a whopping 19 grams of protein and 10 grams of fiber!

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Carrot Cake Smoothie
Diet Level:5
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Prep Time 5 Minutes
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Ingredients
Diet Level:5
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Instructions
  1. Throw everything into the blender, and mix until smooth.
  2. Enjoy!
Sweet Potato Pie Smoothie

Sweet Potato Pie Smoothie

This smoothie offers tons of filling fiber and vitamin A, which supports the immune system and helps prevent skin from aging. Due to their relatively low glycemic index rating of 50, sweet potatoes can also help you lose weight by preventing blood sugar spikes after you eat, which can also help cut down on sugar and carb cravings.

Perfect for your morning meal, the “sweet potato pie” smoothie is low in sugar (the only sweetness comes naturally from the sweet potato). It’s also a great option for people who don’t love bananas. With a balance of protein, high-fiber carbohydrates, and healthy fats, this smoothie should become part of your breakfast meal rotation.

Note: Bake or steam a sweet potato ahead of time, so you can make this smoothie in minutes.

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Sweet Potato Pie Smoothie
Diet Level:5
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Prep Time 5 Minutes
Servings
Serving
Ingredients
Prep Time 5 Minutes
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Serving
Ingredients
Diet Level:5
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Instructions
  1. Place all the ingredients in a blender, and blend on high until smooth.
  2. Add a handful of ice, and blend again.
Chocolate Almond Smoothie

Chocolate Almond Smoothie

It’s the weekend and everyone is indulging in 400-calorie desserts! DON’T DO IT! Make this smoothie instead!!!

At only 150 calories, this four-ingredient recipe offers all the chocolaty goodness you want and it contains less than two grams of sugar. With 16 grams of protein it’s also a great post-workout drink to help your muscles recover after a Fit for GOD kettlebell or barre workout–much better choice than that other popular post-workout chocolate milk drink!!

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Chocolate Almond Smoothie
Diet Level:5
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Prep Time 5 Minutes
Servings
Serving
Ingredients
Diet Level:5
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Instructions
  1. Throw the ingredients in a blender, and puree until smooth.
  2. Enjoy immediately.
Banana Blueberry Hemp Seed Smoothie

Banana Blueberry Hemp Seed Smoothie

If you’re in the midst of embracing your Diet Level 5, 40-Day Challenge and looking for something for breakfast that isn’t egg-related, but still wanting to fuel up on protein so you stay satisfied all morning long, then grab your blender and whip up this smoothie!

The protein comes from almonds and hemp seeds, and although this smoothie may not look super special or amazing, it tastes perfectly sweet and creamy and offers 15.6 grams of protein and 9.3 grams of fiber. Since it’s just five ingredients, it’s incredibly easy to make. If you don’t already have hemp seeds, you can find them at HEB, Whole Foods, or Trader Joe’s.

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Banana Blueberry Hemp Seed Smoothie
Diet Level:5
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Prep Time 5 Minutes
Servings
Serving
Ingredients
Diet Level:5
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Instructions
  1. Puree everything in a blender until smooth.
  2. Enjoy immediately.
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