Spring Recipe #1: Chicken Lettuce Wraps 

So my first spring recipe is Chicken Lettuce Wraps. A nice light, low carb meal. Perfect lunch in the sun 🌞

*There are no measurements for the ingredients. Just use your own judgment depending on how many people you’re feeding :)*


Slaw

• Brussel Sprouts
• Green Onions
• Red Onion
• Tomatos
• Fennel
• Ginger, grated
• Rice Vinegar
• Olive Oil

1. Thinly slice all the veggies
2. Toss with ginger, rice vinegar, olive oil
3. Set aside (can be made a day ahead)

Chicken
• Chicken Breasts
• Coconut Oil
• Rosemary
• Sage
• Salt and Pepper

1. Preheat oven to 350°F
2. Brown both sides of chicken breasts in coconut oil on med-high heat, 2-3 minutes each side
3. Place in a lined baking tray. Bake for 30 minutes
4. Remove from oven and let rest for 10 minutes
5. Slice and serve immediately for wraps (or refrigerate for next day use)

Toppings
• Creamy Asian Dressing (recipe here)
• Mint Leaves, chopped
• Hot Sauce (optional)
• Boston Bib Lettuce

Take your veggies, chicken and toppings and combine them in your bib lettuce. 

Warning these get pretty messy but are so worth it. Have the napkins handy!

Enjoy 🙂

Your,
Natural Groove Gal

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Spring is Here! Time for some Fresh Homemade Dressings

Spring is upon us and I have quite a few recipes lined up for the new season! Very excited! This will be the first of the fresh, healthy and delicious foods I will be sharing over the next few weeks 🙂

But first here’s a few little reminders for the mind and soul…break out of that hibernation mode and enjoy what spring has to offer!

🌳 Take a walk
🌞 Soak in that sunshine
🍃 Enjoy the fresh air
And wake up those senses!⚘

It’s that time of year to rejuvenate. Salads and Lunch Bowls are a great way to clean out the system. *The combination of oils and acids are essential to aid digestion of all the raw veggies in your salads!!* So to help you out I’ve got some fresh dressings to incorporate into your meals 🙂 Never buy store bought again!

Fresh Dressings

1. Avocado Dream

• 2 Avocados, chopped
• 1 cup Cashews, pre-soaked
• 1 Lime, juiced
• salt and pepper to taste
• 1 cup Water, (or more depending on desired thickness)

*Try my Shrimp Fajitas recipe with this*

2. Berry Blast

• 1 cup Berries (I used strawberries and blueberries)
• 1/4 cup White Balsamic Vinegar
• 1/4 cup Maple Syrup
• Fresh Cracked Pepper

3. Creamy Sesame 

• 1/2 cup Plain Yogurt (Vanilla works too, gives it a little sweetness)
• 1/2 cup Mayo
         *or use 1 cup of either*
• 1/4 cup Soy Sauce
• 1/4 cup Rice Wine Vinegar
• 1 tsp Sesame Oil
• Furikake (a Japanese rice seasoning with sesame seeds and seaweed) *optional
• Hot Sauce (I used Sriracha) *optional

*Try my Chicken Lettuce Wraps recipe with this*

4. Basic Delight

• 1/4 cup Honey
• 1/4 cup Dijon Mustard
• 1 Tbsp Balsamic Vinegar
• 1/2 cup Olive Oil
• Salt and Pepper to taste 

For each one, put all the ingredients together and blend!

Hope you enjoy these 🙂 What are your favourite dressing recipes?

Your,
Natural Groove Gal

Crispy Oven Baked Wings…you’ll think they’re deep fried!

Oh Pinterest, how I love you.

Nope….there is no oil or frying for these wings….could easily fool you though eh??

We tried this one night and they were amazing! I decided to share them on a family vacation to Prince Edward Island…east coast Canada…and got the thumbs up approval from my 7 year old sister…which is all the approval anyone needs 🙂

Here’s how to enjoy these healthy, crispy, no added oil, gluten-free chicken wings for yourself!

Ingredients:

• Chicken wings (approx. 20 pieces – 10 flats and 10 drums)

• 1 Tbsp Baking Powder (with no aluminum)

• 1 tsp Salt

So why the baking powder?? Apparently it breaks the peptide bonds in the skin causing it to dry out and crisp up while baking. Yum!

Directions:

• Toss all 3 ingredients together…this is not a breading but rather a thin coating…the baking powder will be absorbed and it will seem like there isn’t enough, but don’t worry it will work!

• Line baking tray with parchment paper and line up the wings but don’t crowd them

*the original recipe calls to bake the wings on a wire rack to let the fat drip out onto the parchment…however it works just as well if you put them directly on the parchment too…no need to flip!*

• Bake at 250F for 30 minutes

• Then pump up the heat to 425F and bake for another 45 min

• Remove wings from tray into a bowl.  Toss in your favourite wing sauce and serve! Or serve the sauce separately and dip 🙂

Here’s a few dips that I made:

Sauce #1 (spicy):

1 Tbsp each of:
• Ketchup
• Thai Red Curry paste
• Hoisin
• Sweet soy sauce
• Water

Sauce #2 (mild):

1 Tbsp each of:
• Ketchup
• Oyster sauce
• Maple Syrup
• Soy sauce
• Apple Cidar Vinegar

And a cooling dipping sauce:

• 1/4 cup Mayo
• 1/4 cup Yogurt
• 1 tsp Dill weed
• 1 tsp Lemon juice

I hope you enjoy these as much as we did 🙂 I guarantee you they will disappear really fast! 

Thank you to The Cookful for this amazing recipe and info!

Your, 
Natural Groove Gal 

Morning Step #3: Protein 

The final step in my breakfast routine is protein. 

After a detoxing elixir and nutritious smoothie, the digestive system is awake and cleansed, a great time to consume protein for the body to digest and eventually provide energy into the day. 

**Make sure to wait at least 20 minutes after your smoothie (or fruit) before you eat protein. A lot of gases can be produced in the stomach while digesting fruits (especially whole vs. blended) – you will notice a lot more burping when you start off with fruit – So you don’t want to consume more foods immediately or else you’ll run into some serious indigestion!! **

Here are a couple of options I look forward to putting in my belly…

1) Hard-boiled Eggs with Cheese and a little Tobasco, and half an Avocado

Benefits:

Eggs – protein, vitamin B12 and Dan

Avocado – fibre, foliate, vitamin E, iron, zinc and all 18 essential amino acids to produce proteins which is readily absorbed because of the fibre content 🙂

Both are a great source of essential fatty acids such as omega 3s and 6s.

2) Granola with Vanilla Yogurt, Nut Butter and a sprinkle of Hemp Hearts

Benefits:

Yogurt – calcium, vitamin B12, potassium and magnesium 

Granola – fibre, numerous vitamins and minerals 

Nut Butter – fibre and omega 3s and 6s

Hemp Hearts – fibre, omega 3s and 6s, iron and calcium

Try to stay away from meat options. They are harder on your digestive system and you’re looking for efficiency in the mornings!  Save those for a later meal.

Either of these should have you feeling full all the way until the lunch hour and prevent those snacking temptations on unhealthy/convenient foods!

If I’m in a huge hurry, a big spoonful of nut butter usually does the trick!

So there it is. The end of my morning routine/breakfast. Please feel free to share your morning breakfast choices or an alternative protein option 🙂

Thanks for reading!

Your, 
Natural Groove Gal 

New Year. New Toy.

Yup folks. The Magic Bullet. Finally! 🙂

This thing is amazing!! Initially I wanted it to make my vast aray of yummy delicious health smoothies among other things……and there are so many other things you can do….excitement rising…

On top of the many possibilities, it’s not only so easy to use….it’s easy to clean too. Yes the infomercials are fully true!! 
Besides the smoothies, my first experiement was to make sorbet. Two different ones, because why not??

Berry Sorbet
Ingredients:
Frozen berries – about 1 cup
Honey –  to taste
Red Wine – enough to blend smoothly

Peach Sorbet
Ingredients:
Frozen peaches – about 1 cup
Honey –  to taste
Orange Juice – enough to blend smoothly

Blend. Mix. Freeze.

And there you go! A delicious and healthly treat 🙂
Next I will be trying out soups, dressings, and let’s not forget drinks!

Let’s just say I’m not the only one excited about this…the gormet chef loves it too 🙂

Until next time,

Your,
Natural Groove Gal

Chicken n’ Shrimp in Veggie Sauce (yes, hidden veggies!!) with Kale Pesto Rice

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Ingredients:
2 Chicken Breasts
20 Shrimp (I used 1 frozen package)
200 g Pancetta, thinly sliced
1 cup Rice, cooked

For the Sauce:
4 -5 Tomatos, medium
3 Carrots, large
1 Onion, large
3-4 cloves Garlic
3 Tbsp Olive Oil
Salt & Pepper

For the Pesto:
Check out my blog Kale Walnut Pesto

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Preperation:
For the Sauce:
1. Preheat oven to 400F.
2. Chop all ingredients roughly and place in a roasting dish.
3. Drizzle olive oil all over and toss ingredients well.
4. Roast for 20-30 min. Remove from oven and set aside to cool.
5. Blend in a food processor until desired texture.

For the Dish:
1. Defrost shrimp in cold water.
2. Meanwhile heat saucepan on medium-high heat. Add pancetta and cook until just crispy. Remove and set aside.
3. Cut chicken into desired pieces. Add to saucepan and cook chicken, stirring occasionally.
4. Add shrimp when chicken is almost cooked. Add veggie sauce and sitr to combine. About 3 minutes.
5. Take cooked rice and pesto. Mix until just combined.

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Enjoy!!

Your,
Natural Groove Gal

Kale Walnut Pesto

Ingredients:
1 bunch Kale, hard stocks removed, chopped
1 large bunch Basil leaves
3 – 4 cloves Garlic
1 cup Walnuts, toasted

1/2 cup Olive Oil (approx.)
1/2 Lemon, juiced
Salt & Pepper
1/2 cup Parmesean, grated

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Preperation:
1. Saute kale in a heated saucepan with some olive oil, 3-4 minutes
2. Add to a food processor along with the rest of the ingredients (don’t be shy with the salt and pepper!)
3. Blend until well mixed or desired texture is reached
4. Transfer into a serving dish or a resealable container for future use. 

Enjoy!

Your,

Natural Groove Gal