Are you looking to improve your diet? Eating healthy is the tried and true way to not only lose weight but enhance bodily wellness. Many diets today compromise taste for nutritional benefits. Our healthy recipes at Scottsdale Center for Women’s Health, however, will excite your taste buds while supporting optimal health and wellness. Bon appétit!
Sweet Potato Hamburger Casserole (6 servings)
- 1 heaping tablespoon coconut oil
- 2 large or 3 medium sweet potatoes, peeled and spiralized (Spiralizer available on Amazon)
- 1 medium onion, finely diced
- 2 medium carrots, chopped in small cubes
- 1 bell pepper, diced
- 4 oz. Portobello mushrooms, sliced
- 2 celery stalks, diced
- 1 lb. grass-fed ground beef
- 1 teaspoon chili powder (or more to taste)
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt or pink Himalayan salt
- 1 teaspoon freshly ground black pepper
- 1 ½ cups organic low sodium chicken stock
- 14.5 oz. can diced tomatoes
- green onion to garnish
In a large pan, heat coconut oil over medium-high heat. Add onion, carrots, bell pepper, mushrooms, celery. Cook for 4 minutes. Meanwhile, spiralize sweet potatoes. Add ground beef and brown to veggie mixture, breaking the beef into small pieces. Stir in spices. Add stock and diced tomatoes. Return to simmer. Stir in sweet potato noodles and cook until tender.
Quick and easy crockpot soup! The coconut milk provides healthy fat to your meal and adds a deep, rich, creamy flavor.
- 1 large onion, chopped
- 14 oz. can Trader Joe’s organic full fat coconut milk
- 1 cup organic chicken stock or broth
- 7 medium Organic Roma tomatoes, diced (can substitute 14.5 oz. can diced tomatoes)
- 8 oz. (no added sugar) tomato sauce
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- ½ teaspoon Pink Himalayan salt or more to taste
- Freshly ground black pepper to taste
- 1 ½ lbs. organic skinless chicken thighs
- Cilantro to garnish
In the crockpot, add onion, coconut milk, chicken stock, tomatoes, tomato sauce, and seasoning. Stir to combine. Add chicken and sprinkle with salt and pepper to taste. Set crockpot to high for 4 hours. After 4 hours, remove the chicken. Break the chicken apart with a fork. Return to crockpot and stir. Garnish with cilantro.
Makes 4 Servings. A super simple hearty meal ready in minutes!
- 1 spaghetti squash
- Trader Joe’s Coconut Oil Spray
- Sprinkle of Italian seasoning, garlic powder, freshly ground black pepper, Pink Himalayan salt
- 1 bag Costco Organic Chicken Basil Meatballs (precooked)
- 1 jar Costco Bertolli Organic Olive Oil, Basil & Garlic spaghetti sauce or your favorite store brand
- Fresh basil for garnish
Preheat the oven to 400 degrees. Cut the stem off the spaghetti squash. With a sharp knife, cut in half lengthwise. Scoop out the seeds and loose membranes with a spoon. Place on a parchment-lined baking sheet. Spray the flesh of the squash with coconut oil spray. Sprinkle with seasonings. Place in the oven flesh side down to roast for 30-45 minutes, depending on the size of the squash. Test doneness with a sharp knife. Set aside to cool slightly. Meanwhile, place the meatballs and sauce in a pan to heat through. Using a fork, scrape the squash to release the noodles from its shell. The shell can be used as a bowl!
Lemon Chicken with Asparagus
- 3-4 organic boneless, skinless chicken breasts, rinsed
- 1/4 cup tapioca flour (Sprouts, Whole Foods)
- 2 tablespoons avocado oil
- 1 tablespoon coconut oil
- 3/4 teaspoon sea salt
- 3/4 teaspoon ground black pepper
- 1 lb. asparagus stalks, trimmed and cut in half
- ½ teaspoon garlic powder
- 3 tablespoons fresh lemon juice
- Zest of ½ organic lemon
- 1 tablespoon Dijon mustard
- 1 cup organic chicken broth
- 2 tablespoons fresh parsley, chopped
Melt avocado oil in a cast iron skillet over medium-high heat. In a shallow bowl, mix tapioca flour, salt and pepper. Dredge the chicken breasts in the flour to completely coat. Using tongs, add the chicken to the hot oil. If the breasts are larger, cover with a lid to retain more of the heat. Add coconut oil if you need more oil to prevent sticking. Cook approximately 5 minutes on each side, depending on the size of the breasts. Once cooked, remove the chicken and place on a plate and set aside. In a small bowl, add lemon juice, zest, mustard, broth and garlic powder. Pour juice mixture over the asparagus. Bring to a boil, and then reduce heat to simmer until asparagus is tender. Stir in the parsley. Return the cooked chicken to the pan and spoon sauce over chicken. Garnish with additional parsley.
Mushroom Bacon Tuscan Chicken with Spaghetti Squash
- 2 medium spaghetti squash, roasted or microwaved
- 2 tablespoons coconut or avocado oil (for oven method)
- Salt and pepper
- 8 oz. nitrate-free bacon (turkey or pork)
- 1 tablespoon avocado oil
- 8 oz. baby Portobello mushrooms, sliced
- 2-3 organic chicken breasts, cooked and shredded
- 2/3 cup sun-dried tomatoes packed in olive oil, reserve some liquid
- 1/2 cup fresh basil, chopped
- 3 eggs
- 1/2 cup canned full-fat coconut milk (Sprouts)
- 2 scoops collagen powder (Vital Proteins or MAV Nutrition-Amazon) (optional to thicken)
Oven Method: Cut the squash horizontally and scoop out the seeds. Rub generously with coconut or avocado oil. Season with salt and pepper. Place on a baking dish flesh side down. Bake for 35-45 minutes in a 375-degree oven until cooked through and a knife slides through easily. Set aside to cool. When cooled enough to handle, scrape the noodles with a fork to create spaghetti strands.
Microwave Method: Spear whole spaghetti with a knife several times. Place squash on a glass plate. Cook for 7-10 minutes until cooked. Repeat for the second squash. Set aside to cool. When cooled enough to handle, scrape the noodles with a fork to create spaghetti strands.
In a large bowl, add the shredded squash, chicken, sun-dried tomatoes, and basil. Heat oil in a skillet over medium-high heat. Sauté the mushrooms for 2-3 minutes. Add mushrooms to the bowl of squash. Add the bacon to the skillet and cook through. Set aside on a paper towel to drain. Cut bacon into 1-inch pieces; add to squash mixture. In a separate bowl, whisk together eggs, coconut milk and collagen powder to thicken. Pour the egg mixture into the spaghetti squash and mix well. Then pour the entire mixture into a casserole dish. Bake for 20 minutes in a 375-degree oven. Garnish with fresh basil.
Grain-Free Naan Flatbread – SAVORY or SWEET!
Doubles as a tortilla or a crepe. Makes 8 Naan. Great served with guacamole or to scoop stew!
- 1 cup almond flour (Costco has the best price)
- 1 cup tapioca flour or arrowroot flour (Sprouts)
- 1 can organic canned full-fat coconut milk
- Pinch of salt
Preheat a nonstick pan over medium heat. Whisk all the ingredients together in a bowl, and pour 1/2 cup batter into the pan. After the batter becomes bubbly and gets fluffy, flip it over to cook the other side. Serve immediately or cool on a wire rack.
Sweet Variaton: Omit salt. Add a few drops of liquid Stevia or powdered Stevia and a generous sprinkle of cinnamon.a
Coconut Chicken with Bacon and Spaghetti Squash Noodles
- 3 cups spaghetti squash (one medium-sized squash), cooked
- 2 cups cooked, shredded chicken, organic is best
- 1 can full-fat coconut milk (Trader Joe’s) or 1 ½ – 2 cups any non-dairy milk, such as almond milk
- 1 – 12 oz. bag frozen cauliflower rice (Costco)
- 3 cloves of garlic, minced
- 2 tablespoons nutritional yeast (cheesy flavor)
- Sea salt and pepper to taste
- 3 tablespoons fresh parsley
- 4-6 slices of (Applewood nitrate-free, Costco) bacon, cooked and crumbled, divided in half
- Sprinkle of paprika or smoked paprika (I used smoked)
- Green onion as garnish (optional)
Spaghetti Squash: Prepare the spaghetti squash using one of the following methods.
- Oven Method: Cut the squash horizontally and scoop out the seeds. Rub generously with coconut or avocado oil. Season with salt and pepper. Place on a baking dish flesh side down. Bake for 35-45 minutes in a 375-degree oven until cooked through and a knife slides through easily. Set aside to cool. When cooled enough to handle, scrape the noodles with a fork to create spaghetti strands.
- Microwave Method: Spear whole spaghetti with a knife several times. Place squash on a glass plate. Cook for 7-10 minutes until cooked. Insert a sharp knife to check for doneness. Set aside to cool. When cool enough to handle, scrape the noodles with a fork to create spaghetti strands.
Chicken: Use leftover chicken or bake 2-3 chicken breasts at 350 degrees for 20-30 minutes, depending on size. Set aside to cool, and then break into chunks.
In a large pot over medium heat, add coconut milk, cauliflower rice, garlic, and nutritional yeast. Stir to blend. Stir in cooked spaghetti squash noodles, cooked chicken, bacon pieces, parsley, salt, and pepper. Remove from heat placing contents into a baking dish. Sprinkle with smoked paprika. Place in a 350 oven for 20 minutes or until heated through. Garnish with additional parsley or green onion, if desired.
To learn more about the benefits of Nutritional Yeast, click here.