Healthy Snacking

Homemade Chicken Apple Patties

Oh how I love fall flavors. They’re both warm and inviting; hearty and satisfying; sweet and savory. These Chicken Apple Patties are that & more, the perfect little roundup of all things fall. They’re a homemade versions of sausage patties. I got the idea from PaleoHacks and, to be honest, I was a bit intimidated by it. I’m comfortable working with raw meats, but for some reason the idea of grinding up whole chicken breasts myself seemed outside my comfort zone. I’ve heard some icky stuff about the nutritional content of commercial ground chicken though, so I bit the bullet and gave it a go. Boy am I glad I did because these came out awesome!

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The idea was simple: Real ingredients all ground up and cooked into convenient little patties. Perfect for a protein punch at snack time or a great alternative when eggs get boring morning after morning. They’re a little sweet and the perfect amount savory stuffed with flavorful herbs & in-season apples. The best thing is, you probably have all the ingredients you need already!

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Homemade Chicken Apple Patties

cooks 8-10 patties

Ingredients:

  • 1 tablespoon coconut oil
  • 2 small gala apples, peeled & chopped
  • 1/4 onion, diced
  • salt & crushed black pepper to taste
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon fennel seeds
  • dash of nutmeg & cinnamon
  • 1 lb boneless, skinless chicken
  • 1 egg
  • dash salt
  • coconut oil for cooking

Directions:

In a large pan or skillet, heat the coconut oil and add the apple, onion, salt & pepper, rosemary, thyme, fennel, nutmeg, & cinnamon. Cook over medium heat, stirring occasionally, until apples & onions are tender. (if you want to really up the flavor of these patties, caramelize your onions first!)

While the apple mix is cooking, place the chicken in a food processor and pulse until ground. Add in the egg and apple mixture and pulse until incorporated.

Heat some more coconut oil in the same pan your used for the onions and apples. Scoop balls of the chicken mixture out (roughly the size of a golfball) and drop into the pan. Lightly flatten the tops to form the patties and sprinkle with just a dash more of salt. Cook for 4 minutes per side or until golden brown and cooked through. Continue until all your chicken has been patty-fied.

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Give these a go, seriously. I even used them to top my Fall Harvest Salad (recipe coming soon) last night. This is real, whole food.

Made from natural ingredients that you can pronounce, no junk, no surprises. That’s just the way we like it.

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Perfect Prepping

I did some prepping this past weekend. Took the trip to Whole Foods, spent my Saturday chopping and dicing and organizing, and then got to enjoy my week without all the food hassle that comes along with packing lunches and scrambling for snacks. It’s been smooth sailing and I wanted to share some of the methods to my prepping madness. Here’s what I did:

  • Made a salad mix:
    • I bought mixed greens (I make my own blend of romaine, mixed, and spinach), a variety of colored peppers, carrots, red cabbage, and cucumbers. I chop them all up and put them in a big container together.IMG_5413
  • Made brown rice & quinoa:
    • Nothing fancy here, just bought some no-gmo basmati brown rice and tri-color quinoa, cooked some of each, and stored them in two separate containers in the fridge to grab whenever I need some healthy carbs in a pinch. They are perfect for salad toppers too!IMG_5410
  • Made snack baggies
    • I put together little snack baggies that I could grab in the morning and stuff in my lunch box so I’m never too hungry during the day. I made carb baggies: few with mixed berries (fresh strawberries, blueberries, and raspberries) and a few with some fresh cherries. I made healthy fat baggies: a few trail mix baggies (roasted unsalted nuts, unsweetened coconut flakes, and a little dried fruit). And a few protein baggies: two hardboiled eggs in a some baggies.IMG_5414
  • Roasted sweet potatoes
    • Having some diced or whole roasted sweet potatoes in the fridge is another essential grab for me. I can take a hunk smothered in cinnamon and almond butter to have with my snack or throw some on my salad. They taste just as good in a cold salad as they do when you make them hot!IMG_5411
  • Got my meats.
    • At the Whole Foods deli, they had thin sliced skirt steak they wrap up like deli meat that I bought for my first few lunches. You can also get chicken like that here!
  • Other ideas include portioning out nut butters or hummus into small containers to grab and go with, make a batch of chicken or tuna salad, grill up some chicken breasts for high quality protein in your lunches, make your own dressing (I like to keep it simple with some olive oil, balsamic vinegar, salt, pepper, oregano, and some chia seeds)

Now that you’re all prepped, here are two killer salads you can make for lunch or dinner using leftovers and the stuff you’ve got in your fridge that take under 10 minutes to throw together on your way out the door.

Steak and Roasted Red Pepper SaladIMG_5447

Ingredients

  • 1.5 – 2 cups salad & veggie base mix
  • 4 oz sliced and diced skirt steak
  • 1/4 cup quinoa (or sub brown rice)
  • 1/6 of an avocado, diced
  • handful roasted red peppers, chef’s cut
  • 1 Tablespoon roasted unsalted peanuts
  • 1 Tablespoon craisins
  • Dressing (I used roughly 2 Tablespoons extra virgin olive oil, 1 Tablespoon balsamic vinegar, pinch salt and pepper and oregano, 1/4 tsp chia seeds all shaken together)

Directions:

Throw all the ingredients except for the dressing into your to-go container or a large bowl. You can layer it pretty or mix everything all up so it’s more evenly distributed. Top with your dressing and eat immediately or close it up and bring your dressing to top it when it’s time to chow down.

 

Go-To Salmon SaladIMG_5444

Ingredients

  • 1.5 – 2 cups salad and veggie base mix
  • 4 oz leftover salmon filet
  • 1/4 cup quinoa (or brown rice)
  • 1 Tbsp craisins
  • 1/6 avocado, diced
  • almonds & cashews
  • Dressing (I used roughly 2 Tablespoons extra virgin olive oil, 1 Tablespoon balsamic vinegar, pinch salt and pepper and oregano, 1/4 tsp chia seeds all shaken together)

Directions: 

Throw all the ingredients except for the dressing into your to-go container or a large bowl. You can layer it pretty or mix everything all up so it’s more evenly distributed. Top with your dressing and eat immediately or close it up and bring your dressing to top it when it’s time to chow down.

smart snacking and sweet potato pancakes

 

 

 

 

Healthy-Eating-On-the-Go

Posted by Corie

I get a lot of questions about snacking on the run.

I’ll let you in on a little secret: the key to eating healthy “on the go” is to be prepared. Simple as that.

Our lives are hectic. We are busy people, with lots of stuff on the brain. There’s no way we can find any extra space in our heads, let alone extra time in the day for things like meal planning…. okay, okay, hold up.

Almost every food company markets a line of convenience items for the working gal, business buff, active athlete, full time mom, etc, etc. Everyone thinks that because we work or we run from here to there that we need these processed snacks to grab and get us through the day. Put your work first and your nutrition on the back burner. Let’s stop and think about that…

If you’re hungry, your work, your performance, your productivity is going to suffer.  And what do those processed snack foods [even the ones claiming to be healthy] do to your body? They spike your blood sugar and they leave you hungry. That’s a lose, lose situation. With a small, and I’m talkin’ minimal, amount of extra effort we can kick those processed snacks to the curb and be ready for anything with healthy snacks.

That Little Extra

Here’s some tips on putting in just a little extra so that you can be prepped with healthy snacks for the week. Don’t limit yourself to these, the internet is a crazy place full of  ideas.

  • Invest in some good containers. You’ll never want to pack things if it’s a pain in the ass to find any of the lids to your tupperware. If you’ve got a good set with a couple of each size you’re set.
  • Try and get a little of everything in your snacks (some protein, veggie or fruit, and fat)
  • Section some natural peanut butter out into small containers when you buy it. This way, you’ve got your own “to-go” cups for bananas or apple slices, or to just eat with a spoon… Okay, maybe don’t do that last one too often.
  • Make enough to have leftovers. I always buy extra to make for dinner. I might have to fend off the scavengers at the end of the meal, but my stomach sure does thank me when there’s leftover flank steak strips to grab and run with the next day.
  • If you are gonna go with something packaged, choose wisely. Steve’s PaleoGoods makes some awesome stuff and all proceeds go towards an awesome cause. Check out more about them here.
  • Hard boil eggs. You can hard boil a whole or half dozen on the weekend and keep them in the fridge. A protein packed egg is perfect to grab and go with.
  • Make cakes. I’m not talking the fluffy shit you get at the end of a birthday party. I’m talking veggie cakes. I’ve made swiss chard cakes, zucchini cakes, and my personal favorite, sweet potato pancakes. They are tasty, stay in the fridge, and hold up well on the run! Just make them on a Sunday when you’ve got some down time or as a weeknight side with plenty of leftovers.

 

IMG_2182Here’s the recipe so you can get started snacking healthy

Sweet Potato Pancakes

(makes about 10)

1 large sweet potato

1/2 a yellow onion

2 eggs

1/2 tbsp almond flour (or coconut flour)

1/2 tsp salt and pepper

2 tbsp coconut oil

Shred your sweet potato and onion. I used a food processor and that took no time at all. You could also shred them with a grater. Put all your shreddings on a towel and squeeze out all the moisture. Set aside on the towel.

In a large bowl whisk together the eggs, flour, salt, and pepper. Try and squeeze any remaining moisture out of the sweet potato and onions then throw them into the bowl. Mix well.

Heat your coconut oil in a small/medium sized skillet or pan. Add small handfuls of the potato mix to the hot oil. Cook for a few minutes on each side until golden brown and all stuck together. Place on a paper towel after frying to soak up any extra oil.

barely adapted from Healy Eats Real