Crispy, Crunchy, Juicy Chicken Thighs...

I used to be fat-phobic, meaning I thought fat was going to make me fat, so I stayed away from dark meat and skin-on poultry....Come on ladies, I know I'm not alone in this way of thinking...

It took awhile, but I've changed my thinking...I now realize fat, more specifically saturated fats are critical to human health. They make up our cell membranes. They are resistant to oxidation, which keeps us younger longer. They are the preferred fuel for the human heart, liver, and kidneys. They raise HDL, the “good” cholesterol which is an amazing antioxidant that builds hormones and repairs arteries...Bottom line, don't be fat-phobic about good fats...Once you eat skin-on, bone-in chicken for dinner, you'll save the skinless, boneless stuff for lunchtime...use it to make my-go-to chicken salad... Just make sure it's cooked correctly so it's crispy, crunchy and juicy...Try this recipe, it's quick, easy and absolutely delish...

Ingredients

- Bone-In Chicken Thighs, organic and pasture raised (2-3 pieces per person)

- Seasonings: Salt, pepper, garlic powder, chile powder, turmeric, onion powder

(Note: You can use whatever spices you like, but always taste it before you use it so you can adjust if you need be)

- 1 - 2 TBS Coconut Oil

Instructions

1. Preheat oven to 300 degrees

2. Place all seasonings in a bowl. I like to layer the spices in order of most used to least used, starting with the salt as being most used in this case.

3. Using a strainer, so you evening distribute the spices, season the chicken skin up.

4. Turn over the chicken and season skin down.

5. Heat a sauté pan on top of the stove and add 1 TBS of coconut oil. When sizzling hot, place chicken thighs skin down in pan. Turn on the fan so the smoke has somewhere to go. Add more oil if needed.

6. Don't crowd the pan! Either sear them in batches or use two pans...

7. Flip them when the skin is perfectly crisp, about 5-7 minutes. 

8. Sear the other side for about 3 minutes and pop them in the oven for another 5-10 minutes.

9. This time I served them on a bed spinach and with my famous beet, celery root and sweet potato puree...Whatever you do, don't forget to pour the drippings over the chicken...it's got so much flavor...If you have time, you can turn those amazing drippings into a sauce...I'll show you how next week...

Curry Inspired, Whole30 Approved, Quick & Delish Pork Chops with Sautéed Spinach, Bell Pepper & Garlic

When you don't have too much time in the kitchen these recipes will cure your hunger in a hurry and leave with you very little mess to clean to up...

Seared Pork Chops, Sautéed Spinach, Red Peppers & Garlic  

Ingredients

- Pork Chops (Bone-In) 

Quantity will depend how many you are serving, I served 2, but made 3 because it's always to have leftovers just in case you need lunch or something to munch the next day...

- 1/2 cup coconut flour (enough to coat the chops)

If you have never used coconut flour before, you should definitely stock it in your pantry, it's my go-to flour, especially when I'm on the Whole30. I just bought a huge bag at Costco, see below.        Note: When pan-frying or searing with coconut oil, you need a little extra oil because for some reason it's a little drier than AP flour...

- Salt

- Pepper

Garlic Powder

- 1 1/2 TBS Curry Powder

- 1 TBS Chile Powder

- Coconut Oil

Instructions

1. Pre-heat oven to 275 degrees.

2. Season pork chops with salt and pepper.

3. Spread the coconut flour across a plate. Mix the rest of the seasonings into the flour. Dredge the pork on both sides with seasoned flour. WHY you ask...coating the meat creates a Maillard Reaction, bottom line it helps you create a perfect golden brown sear without burning the meat because the flour helps protect it...

4. Heat the coconut oil in pan, I like to use my cast-iron skillet.

5. When pan is hot, delicately place the chops in the pan. Sear both sides until you create a beautiful golden brown crust.

6. Finish off the cooking in the oven. I personally like mine moist, tender and pink in the middle, which means I bring the internal temperature up to 135 degrees. This usually takes about 8-10 minutes. Take out and tin foil the chops and reserve the juices for the sautéed spinach.

Perfectly Cooked Chops!)

Don't forget the seasoning and dredging...

Sautéed Spinach, Bell Pepper & Garlic

Ingredients

- 5 Cups Baby Spinach

- 1 Red Bell Pepper, chopped

- 6 Garlic Cloves, chopped (I love garlic, so if you don't use less)

- 1/4 Cup Red Wine Vinegar

- Coconut Oil

Instructions

1. Heat the pan on stove with reserved juices from the pork chops. Add some coconut oil to ensure the bottom is coated.

2. Reduce the heat, add the garlic and sauté. 

4. Add the vinegar to deglaze the pan by whisking all the remnants together. Increase the heat to medium and add the bell peppers.

5. Stir in the spinach and let is wilt. It will seem like a lot of spinach, but don't worry it wilts down to about a tenth of it.

Finished Product!!!

If you are craving carbs - Make Sweet Potato Fries...They are sweet & easy...

On heavy lifting workout days, like today, I needed some extra carbs especially in the mist of a  Whole30 challenge...

My go-to low-carb, carb are sweet potatoes and when I'm craving something crunchy and 'semi'-fried (more like baked) I reach for sweet potatoes...Truth be known, I used to hate sweet potatoes, I thought they were too sweet, but a couple of years ago my mind changed and I started cooking them...

Here's my go-to easy recipe...

Ingredients:

- 2 lbs Sweet Potatoes, cut into fries with skin on optional 

(Personally I like Yams or Garnets - they have the most moisture & flavor)

(If you buy more then you'll have awesome leftovers you can mix with eggs or mash or make into sweet potato cakes - I'm a fan of leftovers, but many people aren't)

- 1 cup Coconut Oil, melted

- Salt & Pepper

- Curry Powder

- Garlic Powder

- Smoke Paprika

- If I wasn't on the Whole30 I would sprinkle a little brown sugar

Instructions:

1. Pre-heat oven to 375 degrees

2. Place the cut sweet potatoes in a big bowl and pour the melted coconut oil over them. Toss to coat thoroughly.

3. In a small bowl, mix all the seasonings together.

Note: I didn't give you measurements for the seasoning because I don't measure them. I just pour seasonings in a bowl, taste before I add it to the sweet potatoes and adjust if needed. You will know if it is needed (i.e. too salty, too sweet, too spicy...) You might not need the all the seasoning you mix at once so save what you don't need for another dish (i.e. chicken, steaks, fish, portabellas)

4. Using a small strainer, cover the sweet potatoes with seasoning and toss to coat.

Note: I like to use a strainer to help me season because it evenly distributes the seasonings, so when you take a bite into the fry it's not completely covered with seasoning or is completely bland because it has no seasoning.

5. Spread evenly on a baking sheet, see image above.

6. Bake for 35-45 minutes, until soft inside and crunchy outside. You might want to flip them 20-25 minutes into cooking so they don't get overcook on one side and not the other, that is bad french fry cooking...

6. Take them out of oven and wait at least 5 minutes for them to cool down (you don't want to burn your tongue) and drip them awesome sweet potatoes fries in my Tomatillo - Jalapeño - Avocado Aioli...

OMG!!! I made it through another day on the Whole30:-)))))

Breakfast-On-The-Go : Egg McMuffin, without the Muffin...

Many of you ask me what to eat in the morning...This is one of my go-to on-the-go breakfasts, high in protein, good fat and can be made with any leftovers in the fridge...I make them on Sunday and eat them throughout the week...they are good hot or cold...

Try popping one of these in your mouth after a WOD...

Mini V-Egg Muffins

Ingredients: Yields 24-30 Mini Muffins

- 12 large eggs (organic & free range)

- 1/2 cup coconut milk (full fat)

- 1 cup sun dried tomatoes

- 1/2 cup olive/mushroom tapenade

- Coconut Oil Spray

-Salt & Pepper to taste

Instructions:

1. Pre-heat over 350 degrees.

2. Whisk eggs with coconut milk (salt and pepper optional - note the sun dried tomatoes and tapenade has salt and other seasoning so take it easy on the SP).

3. Chopped sun dried tomatoes and olive/mushroom tapenade together.

4. Spray the muffin baking sheet wil coconut oil.

5. Place 1 tsp of sun dried tomato and tapenade at bottom of muffin hold, see below.

6. Pour egg mixture (1/4 inch from lip) on top of sun dried tomato/olive tapenade. Don't pour too high, the egg fluffs as it cooks so it needs a little room to cook. 

7.  Cook for 10-15 minutes, until eggs fluff and are fully cooked.

8. Take out of oven and let rest (about 10-15 min), and spoon around the egg muffin to take out.

Salmon Egg Muffins

Same concept, just a little bigger muffin pan and made with Salmon since I had leftovers...

Ingredients: Yields 12-14 Mini Muffins

- 10 large eggs (organic & free range)

- 1/2 cup coconut milk (full fat)

- 1 1/2 cup cooked salmon

- 1/3 cup olive/mushroom tapenade

- Coconut Oil Spray

-Salt & Pepper to taste

Instructions:

1. Pre-heat over 350 degrees.

2. Whisk eggs with coconut milk (salt and pepper optional - note the sun dried tomatoes and tapenade has salt and other seasoning so take it easy on the SP).

3. Chopped salmon and olive/mushroom tapenade and mix together.

4. Spray the muffin baking sheet wil coconut oil.

5. Place 1TBS of salmon and tapenade at bottom of muffin hold.

6. Pour egg mixture (1/4 inch from lip) on top of sun dried tomato/olive tapenade. Don't pour too high, the egg fluffs as it cooks so it needs a little room to cook. 

7.  Cook for 10-15 minutes, until eggs fluff and are fully cooked.

8. Take out of oven and let rest (about 10-15 min), and spoon around the egg muffin to take out.