This dessert is for those who want a little sweet decadence, but also want to avoid added sugar and large portions. Cacao Coconut Protein Probiotic Pudding is loaded with good stuff: protein, antioxidants, healthy fats, and probiotics, while being junk-free.
I took liberties with the traditional niçoise salad. This new version has salmon instead of tuna, avocado instead of potatoes, and a ton of kale. The resulting salad is absolutely delicious, satisfying, and paleo and keto-friendly. Although there are disagreements about what can claim to be a niçoise salad, this one is a big stretch, but it has a similar flavor profile with the boiled eggs, capers, kalamata olives, balsamic vinegar, and avocado oil, so I’m going with it.
I’ve decided to start posting complete meal ideas, using several different Minimal Wellness recipes. This idea was born out of the interactions I’ve had with clients who seem to value the meal planning resources and suggestions I provide. So, without further ado, here is the first official Minimal Wellness Meal: Coconut Crusted Halibut with Curried Brassicas and Pineapple Chutney. This meal is gluten-free, paleo, keto-friendly, added-sugar free, and oh so delicious. It’s JFM’s new favorite.
Although we eat a primarily plant-based diet in our house, we do eat a fair amount of fish. On average we eat 1-3 servings of fish per week from various sources — our favorites are wild Alaskan salmon and halibut. My standby recipes are broiled salmon and halibut, but I recently decided to start experimenting with other preparation techniques and developed this Coconut Crusted Halibut recipe. It’s still straightforward to make, but the flavor profile and texture is more exciting than the simple broiled version.
We eat a ton of vegetables in our house and are particularly fond of those from the brassica family: kale, brussels sprouts, broccoli, cauliflower, cabbage and bok choy. This group of vegetables, sometimes called cruciferous veggies, are not only delicious and versatile, they’re loaded with micronutrients and antioxidants, and are considered some of the healthiest foods on the planet. This recipe uses curry powder and coconut milk, resulting in a creamy and subtly spiced version of these delicious vegetables.
What’s sweet, spicy, and finger-licking good? Chutney! Unfortunately, most commercially available chutney’s are loaded with added sugar, as was every recipe I could find online. This simply didn’t make sense to me — with so much fruit there shouldn’t be a need for additional sugar. Turns out I was right, this pineapple chutney has no added sugar and it’s dang close to perfect.
Yea, you read that right, breakfast nachos. They’re a thing in our house. Unlike traditional nachos, the base for this healthy version are sweet potato “chips” and the cheese is optional. I toss the sweet potato chips into a bowl with a bunch of cilantro pistachio pesto, and top them with caramelized onions, kale, black beans, a fried or over easy egg or two, some melty cheese, avocado mousse, cilantro, and hot sauce — obviously.
Roasted Sweet Potatoes are one of my dietary staples. Although I refer to them as sweet potatoes, they’re technically yams — I’ll continue calling them sweet potatoes because that’s how they’re labeled in nearly every U.S. grocery store. Sweet potatoes are a great source of complex carbohydrates, fiber, and a host of micronutrients including vitamins A, C, and B6, and minerals like potassium, manganese, iron, and copper. While I love the garnet and jewel varieties, I am currently obsessed with purple sweet potatoes, also called Okinawan Sweet Potatoes, because of their bright purple flesh and sky-high anthocyanin content.
This recipe is part of my batch cooking recipe series. I utilize this savory blend of onions, kale, and, black beans to add protein, fiber, and complex carbohydrates to a number of meals. It is excellent paired with eggs, stirred into quinoa or rice, put into a quesadilla, or used as a topper for healthier nachos.
I was first introduced to Ethiopian cuisine in Madison, WI while in college. At the time I was a vegetarian and Ethiopian food is very plant-centric, which meant I had lots of options to try and I took full advantage. Many Ethiopian dishes are served with injera, a flatbread made from fermented teff flour batter. Teff is a tiny ancient grain with an amazing nutritional profile. It’s high in protein, iron, manganese, magnesium, phosphorous, and copper and it’s also gluten-free. For those looking to increase the mineral-density of their diet, especially vegans and vegetarians who may struggle to consume enough iron, teff is an excellent choice. The fermentation process used in injera also makes the nutrients and protein more bio-available, helping to ensure optimal absorption.