Spinach

paprika chicken and a white wine butter thyme sauce

Smoky paprika. White wine. Smooth butter. Fragrant thyme. And some big ass chicken breasts… oh baby my mouth is watering just thinking about it all again. This chicken dish is not your average chicken dish. It’s not run of mill or boring and overdone. This chicken is juicy and decadent. It’s leave you wanting more.. and more… and more kind of good.

 

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Paprika Chicken in a White Wine Butter Thyme Sauce

Serves 4

Recipe adapted from the kitchen paper

Ingredients:

  • 4 large chicken breasts (boneless, skinless)
  • 2 tsp paprika
  • salt & pepper
  • 1 stick kerrygold butter (8 tablespoons)*
  • 1 handful fresh thyme leaves
  • 4 -5 large garlic cloves, minced
  • 2 cups dry white wine
  • 4 handfuls fresh spinach

Directions:

Season the chicken breasts with the paprika, rubbing evenly on all sides as well as some salt and pepper. Melt 2 tablespoons of the butter in a large pan or skillet over medium high heat. Add the chicken, top side down, and cook for roughly 3 minutes or until golden and crisping. Flip and cook for another 3 minutes on the other side, turning down the heat to medium.

After the 3 minutes add in the remaining butter, thyme, and the garlic. Cook, the garlic and thyme for another 2 minutes before adding in the wine. Bring to a gentle simmer and allow to cook for roughly 20-25 minutes. The wine will reduce, so feel free to add more if you need (I did, probably added in another 1/2 cup about half way through).

Add the spinach and allow to wilt fully. Make sure your chicken is cooked through and serve. We ate ours with some toasted brown rice and mushrooms (recipe on the way) and it was delicious!

* We love butter in our house, well not just any butter. We love kerrygold butter, made from the milk of grassfed cows. We are firm believers that fat doesn’t make you fat so we have no remorse scarfing down a healthy fat dense dinner, but we know that not everyone feels the same way just yet (it’s something that might need to be eased into). If you don’t have good quality butter or you just can’t stand the idea of using a whole stick of the stuff yet, you can sub up to half of the butter with olive oil.

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smooth operator

I’ve said it before and I’ll say it again, smoothies and shakes are something we all need to be careful with. It’s just so easy to overdo it. Too much protein: you’re gonna pee it out or store it as fat. Too many carbohydrates and simple sugars from fruit or sweeteners: you’re gonna spike your blood sugar and store those carbohydrates as fat. We get a whole lot of benefit from eating our foods whole.

She had a terrible day, but now she's happy because smoothie.

She had a terrible day, but now she’s happy because smoothie.

Smoothies are, however, a great way to get protein, fruits, veggies, and healthy fats all in one glass. Not to mention that smoothies are easy for everyone to digest, both figuratively and literally.

Shakes and smoothies are especially helpful for athletes working to put on muscle mass or for recovery after intense workouts. The best time to provide our bodies with quick digesting nutrients in the form of a shake or smoothie is immediately post workout. Use these smoothies to get the nutrients you need after your WOD (within 30 minutes to an hour after aka your window of gainz).

Smoothie Recipes:

Go Hearty

  • 1 cup milk (your choice)
  • ½ cup rolled oats or steel cut oats
  • 1 banana
  • 2-3 tablespoons natural peanut butter
  • 2 tablespoons cocoa powder
  • ½ cup liquid egg whites
  • 2 tablespoons flaxseed meal
  • 5-6 oz. vanilla or plain Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ cup ice

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Green

  • 1 scoop protein powder
  • 1 cup chopped kale
  • ½ small avocado
  • 1/3 banana
  • ¼ cup pineapple
  • 3 strawberries
  • handful of spinach
  • ¼ cup water
  • ice for desired thickness

Optional:

  • ¼ cup uncooked steel cut oats
  • ½ celery stick

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Simple

  • 1 scoop whey protein
  • 8 oz. unsweetened almond milk
  • ¾ cup berries
  • 2 cups raw spinach
  • 1 tablespoon chia or flax seed

Directions: Add all ingredients to a blender. Turn on and blend until smooth

Smoothie recipes adapted from bodybuilding.com

 

tips to up your salad game

Posted by Corie

I’ve eaten a lot of salads in my day. Okay I’m only 22, but regardless I’ve eaten a shit ton of salads. You go out to eat or you go to a party and for the most part, you see the same salads. You got your house, your caesar, your spinach, maybe a pear walnut, if you’re lucky. Ugh, it gets boring. Lettuce, cucumber, tomato, boring salad ingredient, boring salad ingredient, boring salad ingredient.  Where’s the inspiration? Where’s the creativity?

sad-woman-salad-vert

She’s sad cause her salad sucks.

Listen, I’m all for salads. I pack a salad for lunch everyday. But if you’re packing the same, boring salads, void of excitement, every single day… well, you’re going to end up hating it. Not only that, but you’re probably going to stop doing it and write off healthy eating for a little while or develop a deep seated hatred for any green vegetable resembling a salad. I don’t want that. I want you to look forward to your salads as much as I look forward to mine so here are my tips for upping your salad game:

  • Leftovers are always fair game. This is where I get most of the proteins in my salads. Did you have flank steak for dinner? How about some pork chops? Maybe bbq chicken? Whatever the case, it’ll probably make for a bitchin’ salad ingredient the next day.

 

  • Not much left over? No worries. Throw in a hardboiled egg with your leftovers. It’s basically a little package of protein AND eggs have this really cool ability to tie your salad all together when it’s all mixed up. You’ll get it.

 

  • Ditch the iceberg and limit the romaine. Iceberg lettuce is nothing. It’s just not worth it. There are so many choices out there for nutrition packed greens. Used mixed lettuce, spinach, baby kale and collards. The options are endless and so are the benefits of a diet packed with vitamins and minerals.

 

  • Cook some stuff. This is my FAVORITE way to spice things up. I roast or sauté veggies like zucchini, asparagus, eggplant, and sweet potatoes either right before or the night before. These are DEE-LISH-US salad toppers, even cold the next day. Throw them in and you’re getting a whole other level of flavor. Also, kale can be hard to stomach. Let’s be honest… it tastes like dirt. Guess what though? It tastes a lot better sautéed in olive oil and garlic, then sprinkled with salt. Kale can be your friend, just give him a chance.

 

  • Use whole nuts in your salad. I’ve got this weird thing for roasted, unsalted cashews and almonds. I throw a little handful of them in my salad and get so excited when I come across them come lunch time. Those good fats, the ones we’re not afraid of anymore, are good for keeping you more satisfied and fuller longer to get you through those long days.

 

  • Play around with fun fruits. Buy a mango or some kiwi. Dice those babies up and you’ve got a salad that’ll make you feel like you’re on a tropical vacation. Use a vegetable peeler and shave in slices of apples or pears. This is another one of those ingredients that really pulls a salad together.

 

  • Last, but not least, keep your dressing simple. You want your flavor to come from your salad ingredients, not a heavy dressing that’s gonna weigh you down all day. I was never into buying salad dressings, but I recently found a very simple vinaigrette that I’m into. Check the ingredient list and stay away from anything with sugar listed as one of the first 5 ingredients. That shit’s no good. You don’t want to put in the time making a kick ass salad to just smother it in something gnarly.

Here’s a recipe for the salad I made today that inspired this post.

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Kale & Sweet Potato Salad w/ a Tropical Twist

1/4 sweet potato, chopped

1 handful kale, rough chopped

1 large handful mixed greens

1 large handful baby spinach

1/4 cucumber, sliced

1/4 mango, chopped

4-6 oz rotisserie chicken

small handful roasted, unsalted almonds and cashews

dressing of choice

Take your sweet potatoes and throw them in a hot sauté pan with some olive oil. Let them cook until nice and golden brown on all sides and sprinkle with some course salt.

While those are cooking, prep your salad. Throw the mixed greens and spinach, cucumber, mango, chicken, and nuts all into a large bowl. My salad was pretty big, so feel free to adjust the ingredients as needed.

When your sweet potatoes are done and cooked through, toss them in there. Throw your kale in the same pan and splash a little olive oil in there. Throw in some minced garlic and let that stuff cook until wilted and fragrant. sprinkle with that salt and throw that in your salad too. I like to eat them still hot. I’m all about that hot and cool mix, but if you’re not, feel free to cook these ahead of time and let them cool in the fridge. You can even cook them the night before for easy prep on a weekday.

Drizzle with your dressing, toss, and enjoy. Eat this one slow. It’s the first of many tasty salads to come.