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Tag Archives: clean eating recipes


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Zucchini Noodles In a Thick and Creamy Peanut Sauce

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A couple of months ago some of the ladies from my gym got together for a potluck.  One of my friends brought shrimp and pork spring rolls with a peanut dipping sauce.  I’d never tasted peanut sauce before, and was pleasantly surprised by both the taste and texture of the sauce.  The dipping sauce gave me the inspiration for this dish, a creamy peanut sauce that’s both sweet and savory, tossed with steamed zucchini noodles and diced chicken sauteed in sesame oil.

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You’ll need to plan ahead when making this recipe.  The zucchini will need to be sliced into noodles.  I have one of the more popular vegetable slicers, the Paderno Spiral Vegetable Slicer.  I used the blade of  the Paderno Vegetable Slicer with with 1/4-inch spacing to create the zucchini noodles for this recipe.  If you don’t have access to a vegetable spiralizer, you can use a julienne peeler to cut the noodles into strips, or try substituting the zucchini noodles with spaghetti squash, chopped cabbage (I know cabbage sounds weird, but it’s actually pretty tasty with this dish) or your other favorite noodle substitute.
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If you’ve ever cooked zucchini noodles and then added them to a dish, you’ve more than likely discovered that zucchini releases a lot of water when cooked, and the water causes any sauces that are a part of the dish to become watery.  One trick I’ve learned to reduce the amount of moisture involves tossing the (raw) zucchini noodles in salt, and then letting the excess moisture drain from the noodles for 35-45 minutes before cooking the noodles.  This initial step will allow you to experience the thick and creamy peanut sauce, as opposed to the peanut soup I ended up with several times while developing this recipe.
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Zucchini Noodles with diced Chicken in a Thick and Creamy Peanut Sauce

Servings: 2-3

Ingredients:

4 large zucchini, sliced using a 1/4 inch blade

1 ½ teaspoons sea salt

1 tablespoon sesame oil

1 pound chicken, diced into 1 inch chunks

¾ cup chopped cilantro (tightly packed)

4-6 scallions, thinly sliced

 

 

For the Peanut Sauce:

½ cup coconut aminos

1/3 cup creamy peanut butter

juice of 1 small lime (approximately 3 tablespoons)

1 tablespoon coconut sugar

1 tablespoon sesame oil

1 tablespoon rice vinegar

1 tablespoon minced garlic

2 teaspoons chili paste

1 teaspoon minced ginger

 

Directions:

  1. Place the zucchini noodles in a large mixing bowl. Sprinkle the sea salt over the noodles and toss to coat.  Then pour the zucchini noodles into a large colander to drain.  Allow the excess liquid to drain from the zucchini noodles for 35-45 minutes (zucchini retains a large amount of moisture, and the salt helps release the moisture from the zucchini.  Skipping this step will result in the sauce becoming watery from the excess moisture in the zucchini noodles).
  2. While the zucchini noodles are draining, add all of the peanut sauce ingredients into a small sauce pan.
  3. Heat the sauce pan over medium-high heat, stirring the sauce occasionally, until the peanut sauce thickens (approximately 4-5 minutes), then remove the sauce pan from heat.
  4. Pre-heat a large skillet over medium-high heat.
  5. Add 1 tablespoon of sesame oil to the skillet.
  6. Add the diced chicken to the skillet and saute until the chicken is cooked  through (approximately 10-12 minutes).
  7. Once the zucchini noodles have finished draining, boil 1-2 inches of water in a large stock pot.
  8. Once the water has reached boiling, add a vegetable steamer basket to the stock pot, and then place the zucchini noodles in the steamer basket.  Cover the stock pot, and allow the zucchini noodles to cook for approximately 3 minutes.
  9. After three minutes, remove the large pot from heat and pour the zucchini noodles into a large colander to drain.
  10. Add the zucchini noodles, diced chicken, peanut sauce, cilantro and scallions into a large mixing bowl and toss to coat evenly.


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Cinnamon and Browned Butter Mashed Sweet Potatoes

This recipe for Cinnamon and Browned Butter Mashed Sweet Potatoes is minimal on steps, but large in flavor.  The browned butter gives the sweet potatoes a rich nutty taste, and the coconut milk adds a creamy texture to the dish.   At first this seemed too simple to call a recipe, but I decided to go ahead and post it on the blog because it was something I really wanted to share with you guys!

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These mashed sweet potatoes go really well with my recipe for Slow Cooker Balsamic Pot Roast.  Throw in some roasted Brussels sprouts or green beans, and you’ll have a meal to please the entire family!  I have been tempted to eat these sweet potatoes as a meal on its own, but I have been able to resist that urge (though barely).

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I hope you guys enjoy these sweet potatoes as much as I do.  If you make this recipe, please feel free to share your results in the comments below.  I always love reading your experiences making the recipes I share on the blog!

Cinnamon and Browned Butter Mashed Sweet Potatoes

Servings: serves 4-6

Ingredients

  • 3-4 large sweet potatoes (approximately 3 1/2 pounds)
  • 1/4 cup butter
  • 1/3 cup canned coconut milk
  • 2 teaspoons cinnamon
  • 1 1/2 teaspoons sea salt

Instructions:

  1. Preheat the oven to 450 degrees.
  2. Line a baking tray with foil or parchment paper.
  3. Place the sweet potatoes on the lined baking tray.
  4. Once the oven has finished preheating, place the tray in the oven and bake the sweet potatoes until they are done, approximately 90 minutes (you’ll know the sweet potatoes are done if you can pierce the flesh of the potato easily with a knife or fork).
  5. Take the sweet potatoes out of the oven, and set aside to cool.
  6. Place the butter in a small saucepan, and then place the saucepan over medium high heat.
  7. Melt the butter in the saucepan.  After the butter has melted, it will begin to foam.  Stir the butter constantly over the heat until the milk solids in the butter begin to brown.  As the butter browns, it will give off a slightly nutty aroma.  As soon as the solids turn brown and give off the nutty aroma, remove the butter from the heat immediately and set aside.
  8. Once the sweet potatoes have cooled enough to handle, peel the skin from the potatoes, and place the  sweet potato flesh into a large bowl.
  9. Add the browned butter, cinnamon, coconut milk and sea salt to the large bowl, and mix everything until thoroughly combined.
  10. Place in a serving bowl, and serve alongside your main course.


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Meaty Spaghetti Sauce

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It. Is. COLD.  The weather has taken a turn for the worst with the recent cold front affecting many parts of the United States.

Because of the cold, I’ve started the habit of running from my car to any building that I’m about to enter when I am out and about, so that I can get out of biting Oklahoma wind as quickly as possible.  And since it’s a poorly hidden secret that I really don’t enjoy running, you know it has to be pretty cold.

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Weather like this begs for food that is warm and comforting.  But the start of a new year also means a fresh resolve to make healthy lifestyle choices that typically include a renewed focus on eating healthy, wholesome and nutritious foods.

You guys are in luck, because today’s recipe provides the best of both worlds.  This hearty spaghetti sauce is full of satiating protein and vitamin packed vegetables to keep you on track with your healthy eating goals, while providing the warmth and comfort you crave.

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The addition of balsamic vinegar adds a touch of subtle sweetness to the sauce without the addition of natural sweeteners, and the inclusion of dried parsley and chopped fennel seeds creates an additional level of complexity to the sauce without overpowering the other ingredients.

This meaty spaghetti sauce is perfect over spaghetti squash as a weeknight meal, after a long day at school or work.   I sprinkled a small amount of Manchego cheese on top (you can also use parmesan or mozzarella) to add a creamy texture to the sauce (and because cheese, if you can tolerate dairy, is amazing).

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Meaty Spaghetti Sauce with Spaghetti Squash

Servings: serves 5-6

Ingredients:

  • 1 large Spaghetti Squash
  • 1/2 tablespoon butter *
  • 1/2 large onion, diced
  • 1/2 pound ground beef
  • 1/2 pound ground pork
  • 1/2 red bell pepper, diced
  • 1/2 green bell pepper, diced
  • 1/2 tablespoon fennel seed, chopped
  • 2 tablespoon dried parsley
  • 2 tablespoons balsamic vinegar
  • 2 cloves garlic, minced
  • 28 ounce can diced tomato
  • 15 ounce can tomato sauce
  • 6 ounce can tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoons sea salt
  • 1/2 teaspoon ground black pepper

Instructions:

  1. Preheat oven to 425 degrees.
  2. Line a large baking sheet with parchment paper.
  3. Chop spaghetti squash in half lengthwise, and scoop out the seeds.*
  4. Place the spaghetti squash cut side down, and bake in the oven for approximately 40-45 minutes.
  5. Once cooked, take the spaghetti squash out of the oven, flip the halves over and let cool.
  6. Once the spaghetti squash has cooled enough to handle, use a fork to scrap the squash noodles into a large bowl.
  7. Heat butter over medium high heat.  Add onion, and cook over medium high heat until the onion becomes translucent, approximately 5-8 minutes, stirring frequently.
  8. Add the ground beef and ground pork, and continue cooking until meat has browned.
  9. Add remaining ingredients and bring them to a boil.
  10. Once the mixture has reached a boil,  reduce the heat to medium low, and simmer the sauce on the stove for approximately one hour.
  11. Once the spaghetti sauce has finished cooking, remove from heat, and serve with the spaghetti squash.

Notes:

  •  Quick tip, to make the spaghetti squash easier to cut, microwave for 1-2 minutes.  This makes the shell a little softer, so that you don’t have to hammer away at the shell.
  • to make whole30 friendly, use ghee, avacado oil, lard, tallow or some other type of whole30 approved cooking fat.