Previ Culinary

Previ Culinary: Honey Almond Chicken

To us, simple ingredients are the best ingredients and they should always equate to delicious. This honey almond chicken is all of this and more. It contains only five ingredients and couldn’t be easier to make. Even your kids will love it! Gluten free, grain free, and dairy free, this chicken is a delectable topper to a hearty salad or an entree to serve with lots of roasted veggies and simple smashed potatoes.

Honey Almond Chicken

Adapted from: http://www.scdrecipe.com/recipes-chicken/oven-fried-honey-chicken/

Serves: 6

Ingredients: 

  • 1/4 cup honey
  • 1 tbsp. vinegar
  • 1 tbsp. dry white wine
  • 1 ½ cups almond flour/crushed almonds
  • 1 tbsp. olive oil
  • 6 boneless, skinless chicken breasts, halved

Directions:

  1. Preheat oven to 375 degrees F.
  2. In a shallow bowl, whisk together honey, vinegar and wine. Pour almond flour into separated bowl. Set bowls aside.
  3. Spread oil over foil-lined baking pan large enough to hold all chicken pieces in one layer.
  4. Roll chicken pieces in honey mixture, then in almond flour; place in pan.
  5. Bake for 30 minutes, or until cooked thoroughly.


 

 

Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Previ Culinary: Roasted Cauliflower & Garlic Soup

Try something different with cauliflower and make soup! This recipe is easy, healthy, and will warm your tummy on even the coldest of days. Not to mention, cauliflower is packed with nutrients to keep those germs at bay during cold and flu season.

 

Roasted Cauliflower and Garlic Soup

(Adapted from: http://www.honestbody.com)

Serves:

Ingredients:

  • 10 – 15 cloves of garlic, unpeeled
  • 1 head of cauliflower
  • 7 Tbsp. ghee
  • 2 tsp. salt
  • 2 tsp. dried basil
  • 2 onions, coarsely chopped
  • 4 c. homemade chicken stock

Directions:

  1. Preheat oven to 400 degrees.
  2. Divide the cauliflower into florets.
  3. Put the cauliflower pieces and unpeeled garlic into a large bowl.
  4. Melt 3 Tbsp. of ghee in a saucepan and pour over vegetables. Stir to coat.
  5. Pour vegetables into shallow roasting pan and roast for 30 – 40 minutes.
  6. In a large soup pot, melt the remaining butter/coconut oil and sauté’ the onions until soft.
  7. Stir in the dried basil, add the stock and bring to a boil.
  8. Put the roasted vegetables in the pot.
  9. Peel the garlic and add as well.
  10. Blend with immersion blender and cook for another 5 minutes.


Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

PreviMedica’s Guide to Gluten Free Grains

Gluten free is becoming a way of life for many due to an increased awareness and modern day testing. Those who are avoiding gluten are looking for ways of making delicious food without the concern of gluten, and using grains that are naturally gluten free is the answer.  Most of the grains and seeds that are becoming so prevalent have been around for thousands of years, yet they are only now becoming popular in the United States.  For example, millet has mostly been known as the main ingredient in birdseed – but did you know that it is a gluten free grain that you can cook and eat just like rice?  Read on to learn more about each gluten free grain that you are likely seeing on your grocery store shelves.

 

 

References:

Babcock, Christine. “Teff: The Gluten-Free Grain That Aids Circulation & Weight Loss.” Dr. Axe, 21 June 2017, draxe.com/teff/.

“13 Amazing Benefits of Manganese.” Organic Facts, 27 Oct. 2017, www.organicfacts.net/health-benefits/minerals/health-benefits-of-manganese.html.

“Sorghum June Grain of the Month.” Sorghum June Grain of the Month | The Whole Grains Council, wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/sorghum-june-grain-month.

“7 Surprising Benefits of Sorghum.” Organic Facts, 1 Nov. 2017, www.organicfacts.net/health-benefits/cereal/sorghum.html.

“Quinoa.” Quinoa, The World’s Healthiest Foods, www.whfoods.com/genpage.php?tname=foodspice&dbid=142.

“11 Amazing Benefits of Amaranth Grain.” Organic Facts, 8 Nov. 2017, www.organicfacts.net/health-benefits/cereal/amaranth-grain.html.

Pulsipher, Charlie. “13 Health Benefits of the Superfood Amaranth.” Sunwarrior, Sunwarrior, 15 May 2017, sunwarrior.com/healthhub/11-health-benefits-of-amaranth.

“All About Amaranth.” USA Emergency Supply, www.usaemergencysupply.com/information-center/all-about/all-about-whole-grains/all-about-amaranth.

“Buckwheat.” Buckwheat, www.whfoods.com/genpage.php?tname=foodspice&dbid=11.

“Millet.” Millet, www.whfoods.com/genpage.php?tname=foodspice&dbid=53.

 


Stefanie Gates, chef, is a regular contributor to our blog and culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her main recipe tester is her 2 year old son.  You can learn more about her here.

Previ Culinary: Cranberry Balsamic Chicken

Cranberries are in season and they aren’t just for Thanksgiving dinner. This recipe combines the sweetness of maple and balsamic along with the ever-so-tart cranberry, to produce the perfect mouthwatering sauce. Cranberries are high in antioxidants and fiber (nutritional speaking they are similar to blueberries!) so while they are in season be sure to include them where you can.

 

One Pan Cranberry Balsamic Roasted Chicken

Recipe from: www.cottercrunch.com

Ingredients:

  • 2 ½ chicken thighs or breasts with skin on (around 4 to 6 chicken thighs or breast)
  • Fresh thyme
  • Sprinkle of dried Italian herbs (optional)
  • 1/3 cup to 1/2 cup fresh cranberries (or previously frozen)
  • 1 tbsp. each maple syrup and balsamic vinegar mixed together to coat chicken during roasting

Marinade Ingredients:

  • 1/3 cup cranberries
  • 2 tbsp. olive oil
  • 2 tbsp. gluten free tamari sauce or coconut aminos (optional)
  • 2 tbsp. maple syrup
  • 1/4 cup balsamic vinegar
  • 1/4 tsp sea salt
  • 1/4 tsp black peppers
  • 2 garlic cloves (or 1 tsp minced)

Directions:

  1. Clean your chicken then place in a roasting or baking dish. Set aside.
  2. Prepare your marinade.
  3. Blend all the ingredients listed in the Marinade in a food processor or blender until liquified and smooth.
  4. Pour this over the chicken, coating evenly.
  5. Cover and place in fridge to marinade for 30 minutes or up to 24 hrs.
  6. Preheat oven to 375F.
  7. Remove chicken from fridge.
  8. Add your extra 1/3 to 1/2 cup cranberries, thyme, and Italian herbs to the dish. Spread it out evenly on and around the chicken.
  9. Bake skin side down first for 22 minutes.
  10. Remove and turn skin side up. Then brush each chicken skin with the maple syrup/balsamic vinegar combo.
  11. Add more seasoning (like dried herbs, salt, pepper) to the top if desired. if using fresh herbs, wait to add until after broil
  12. Broil for about 2-4 minutes or until skin is crispy and chicken is cooked evenly inside.
  13. Updated If using boneless chicken, cooking time will be around 35 minutes total.
  14. After thoroughly cooked, remove from oven.
  15. Spoon the sauce from the pan onto each chicken thigh/breast and a pinch of black pepper or cracked pepper.
  16. Serve with the roasted cranberries on top and any extra fresh herbs desired.

Cranberry-balsmaic-chicken-recipe

 

 


 

 

Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

Previ Culinary: Gluten Free Sugar Cookies

The holidays are upon us as well as the sweet treats that come along with them. One of our top suggestions for attending a holiday party is to bring something that you can eat, and these gluten free sugar cookies may just be it. They are just as tender as their gluten containing counterpart and they will be the hit of the party whether everyone is avoiding gluten or not. 

Gluten Free Christmas Sugar Cookies

Adapted from: Gluten Free Christmas Cookies, Written by Ellen Brooks

Yields: 2-4 dozen depending on size

Ingredients:

  • 1 ½ cups quinoa flour OR 1 cup amaranth flour and ½ cup almond flour
  • 1 cup confectioner’s sugar
  • ½ cup cornstarch
  • 1 tsp. xanthan gum
  • 1 tsp. cream of tartar
  • Pinch of salt
  • ½ lb. unsalted butter, cut into thin slices
  • 1 large egg
  • 1 tbsp. whole milk
  • 1 tsp. vanilla extract
  • Sweet rice flour for dusting

Directions:

  1. Combine flour, confectioner’s sugar, cornstarch, xanthan gum, cream of tartar, and salt in a food processor fitted with a steel blade and blend for five seconds. Add butter to the work bowl and process, using on and off pulsing until mixture resembles coarse meal.
  2. Combine egg, milk, and vanilla in a small cup and whisk well. Drizzle liquid into the work bowl and pulse about 10 times or until a stiff dough forms.  If dough is dry and doesn’t come together, add additional milk 1 tsp. at a time until dough forms a ball.
  3. Divide dough into half and wrap each half in plastic wrap. Press dough into a pancake and refrigerate for at least 1 hour or until firm.
  4. Preheat oven to 350°F and line 2 baking sheets with parchment paper or silicone baking sheets.
  5. Lightly dust a sheet of wax paper and a rolling pin with sweet rice flour. Roll dough to a thickness of ¾ inch.  Dip cookie cutters in sweet rice flour and cut out cookies.  Remove excess dough and transfer cookies to the baking sheet.  Re-roll excess dough, chilling it for 15 minutes if necessary.
  6. Bake cookies for 10-12 minutes or until edges are brown. Cook for 2 minutes on the baking sheets and then transfer them with a spatula top cooling racks.
  7. Decorate if desired.

 

 


 

Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

Previ Culinary: Dairy Free Hot Chocolate

Baby, it’s cold outside! Sometimes nothing will do the trick except a steaming mug of hot chocolate, and when you’re avoiding dairy it may be a bit more challenging to make. This recipe is simple, decadent, and it will warm you from the inside out without the dairy.

Dairy Free Hot Chocolate

Written by: PreviMedica Culinary Team

Ingredients:

  • 4 cans coconut milk (full fat or lite)
  • 1 cup granulated sugar
  • 1 cup cocoa powder
  • 2 tsp. vanilla
  • 2 tsp. cinnamon
  • Pinch of salt

Directions:

  1. Pour coconut milk, sugar, cocoa powder, vanilla, cinnamon, and salt into a large saucepan and cook over medium high heat.
  2. Stir continually until all ingredients are dissolved and mixture is smooth and steaming hot. Serve and enjoy!

*Feel free to stir in other additions such as peppermint extract, whipped coconut cream or even dairy free chocolate chips or chocolate shavings!

**This recipe can also be made in the slow cooker.  Simply combine all ingredients and cook with the slow cooker on high heat for two to three hours, stirring every once in a while.

df-hot-chocolate

 


 

Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

 

Previ Culinary: Slow Cooker Cranberry Orange Turkey

Thanksgiving is just a few days away and if you don’t want to cook a whole turkey or didn’t thaw one out in time, this recipe is for you! The Thanksgiving flavors of cranberry and orange infuse this tender turkey breast as it cooks low and slow. This turkey breast is incredibly moist and will make this a recipe that you will go back to time and time again.

Cranberry Orange Turkey

Adapted from: www.thecreativebite.com

Serves: 8-14

Ingredients:

For the turkey:

  • 5-8 pound turkey breast
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½ tsp. ground mustard
  • ½ tsp. paprika
  • ½ tsp. cayenne
  • ½ tsp. salt
  • 1 tbsp. olive oil
  • 4-6 orange slices (optional)

For the Cranberry Sauce:

  • 12 oz. bag cranberries (fresh or frozen)
  • 2/3 cup brown sugar
  • ¼ cup minced ginger
  • 1 tbsp. fresh orange zest
  • ½ cup orange juice
  • 1 cup water
  • 3 tbsp. gluten free flour blend

Directions:

  1. Combine the dry rub ingredients for the turkey and rub all over the turkey breasts.
  2. In a slow cooker, combine the cranberry, brown sugar, ginger, orange zest, and orange juice.
  3. In a separate small bowl, combine the gluten free flour with the water and then whisk it into the cranberry mixture.
  4. Place the turkey breasts into the slow cooker on top of the cranberry mixture and drizzle with olive oil and top with orange slices.
  5. Cook on low for 4-8 hours depending on the size of the turkey breast or until an internal temperature of 165 is achieved.
  6. Remove turkey from slow cooker and let rest for a few minutes. Slice and serve topped with cranberry sauce.

Cranberry Orange Turkey

 


 

Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

 

Our Favorite Dairy Free Products

What are your favorite dairy free products?  We get this question a lot.  We are an office full of mostly dairy free people, so we know quite a bit about dairy free products. Even if we haven’t tried it, our patients probably have.  We decided it’s time to put together a list of our tried-and-true favorite dairy free products in hopes it will help our friends out there like you!

Dairy Free Milk Canva


Milk

New Barn Almond Milk

This milk is a favorite because it has very few added ingredients, and instead of being sweetened with cane sugar, they use maple syrup.  If you opt for the unsweetened version, the only three ingredients are almonds, water, and acacia gum which helps to stabilize and thicken the milk.

Find it here.

Elmhurst

Elmhurst makes a collection of rich and creamy milks that are all delicious with minimal ingredients.  We like that they use a cold brewing process that retains the nutrition of the nuts and eliminates the need for thickeners and stabilizers.  The only downside is they do not currently make unsweetened milk, but maybe they will in the future.

Find it here.

SILK Cashew Milk

SILK contains more ingredients than the two listed above, but SILK products are much easier to find, which may be a plus depending on where you live. Their cashew milk is a creamy blend of cashews and almonds.  It comes in a variety of sweetened and unsweetened flavors making it accessible for anyone.

Find it here.


 

Yogurt

Kite Hill Almond Yogurt (Regular and Greek)

Kite Hill yogurts are creamy and delicious.  They do have a mild almond flavor which isn’t noticeable with the flavored varieties- like blueberry, strawberry, etc.- but we enjoy the plain unsweetened variety and flavor it ourselves.  The Greek version is creamier than the original.

Find it here.

So Delicious Coconut Milk Yogurt

We like So Delicious because it comes in a variety of flavors and is easy to find.  The yogurt itself is not as thick as regular yogurt and slightly more sweet from the coconut milk.

Find it here.

Amande Almond Yogurt

This yogurt is a good option for those who are avoiding sugar but still enjoy sweet flavors, as it is sweetened only with fruit juice.  They offer many different flavors, including plain, and the yogurt is a rich and creamy consistency.

Find it here.


 

Cheese

Note: Unfortunately, there are not many dairy free cheeses available that are similar to the flavor of real cheese.  Because of this, most are disappointed when they try them. That said, with an open mind, these cheese alternatives can be quite enjoyable. We like to take it in a new direction with something unexpected, such as a nut cheese.

Kite Hill Almond Cheese

Kite Hill has it cheese down to a science.  While they are not the traditional shredded or block cheese, they are delicious and enjoyed spread over gluten free crackers, breads, or fruit.

Find it here.

Dr. Cow Cashew or Macadamia Nut Cheese

Dr. Cow, like Kite Hill, makes nut cheeses which are more of a spreadable type cheese.  Their inventory consists of cashew and macadamia nut cheese.  They also have different infused flavors which are great.

Find it here.


 

Ice Cream

So Delicious Coconut, Almond, and Cashew Milk Ice Creams

So Delicious is easy to find and we like that they make a coconut milk ice cream that doesn’t contain any sugar – only erythritol and monk fruit (lo han guo).  The cashew variety is especially creamy and melts like real ice cream.

Find it here.

Wink Sugar Free Dairy Free Desserts

This frozen dessert does not contain sugar and has recognizable ingredients. A great option if you are dealing with food sensitivities.

Find it here.


*As always, when purchasing commercially packaged foods, always read the ingredient labels to be sure it is free of any allergens or ingredients you are sensitive to.


 

Stefanie Gates, chef, is a regular contributor to our blog and culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her main recipe tester is her 22 month old son.  You can learn more about her here.

 

Previ Culinary: Healthy Four Ingredient Flax Crackers

We all love crunchy snacks and if you are avoiding gluten, grains, or even nuts it can be hard to find something suitable. These homemade flax crackers are easy to make and free of gluten, grains, and nuts. Not to mention flaxseed is full of omega-3 fatty acids and lignans which are a good source of antioxidants. 

Healthy Four Ingredient Flax Crackers

Written By: www.cleansimplegreen.com

Ingredients:

  • 2 cups ground flaxseed
  • 1 cup water
  • 1 tsp. salt
  • 1 tsp. garlic powder
  • 1 tsp. onion powder

Directions:

  1. Preheat oven to 400°F.
  2. In a large bowl, combine all of the ingredients and mix until a dough forms. You may need to let the mixture sit a few minutes for the flax to absorb some of the moisture.
  3. Roll the dough out onto a non-stick baking sheet or a baking sheet lined with parchment paper. Roll or press the dough out evenly until it’s 1/8 to ¼ inch thick.
  4. Score the dough with a knife (but don’t scratch your pan!) or a sharp edge of some sort once it’s rolled out, so it will break into cracker shapes once cooked.
  5. Bake for 20-30 minutes or until the edges are crisp and browned.
  6. Remove and let cool, then break into crackers along the scored lines.

Flax Crackers


Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

Previ Culinary: Dairy Free Pumpkin Pudding

This pumpkin pudding is light, creamy, and reminiscent of pumpkin pie. Best of all, it is gluten free AND dairy free! Enjoy this silky pumpkin treat with whipped coconut cream and maybe a little sprinkle of cinnamon. 

Dairy Free Pumpkin Pudding

A delicious (and healthier!) alternative to pumpkin pie, this pumpkin pudding will leave you wanting more! Warm spices and sweet pumpkin create the flavors of Thanksgiving that we all swoon for. Enjoy with a dollop of homemade whipped coconut cream or by itself!

Ingredients:

  • 1 can full fat coconut milk
  • 3 teaspoons gelatin
  • 1 1/4 cup pumpkin puree
  • 3/4 cup maple syrup
  • 2 teaspoons pumpkin pie spice
  • 1 pinch of salt

Directions:

  1. Pour half of the coconut milk into a small bowl and sprinkle the gelatin on top. Allow it to soak up the liquid for about 15 minutes.
  2. Whisk together the remaining coconut milk, pumpkin puree, maple syrup, pinch of salt and pumpkin pie spice in a saucepan over medium heat for five minutes.
  3. Pour in the gelatin mixture and whisk until completely dissolved, without letting it boil.
  4. Immediately pour into a glass bowl and cover the surface of the pudding with plastic wrap so that a skin doesn’t form. Refrigerate overnight.
  5. Remove from the refrigerator and whisk well, or alternately, you can place the pudding in a food processor for 3 minutes for a lighter, fluffier version.
  6. Enjoy!

pumpkin_pudding


Megan Huard, Chef RD and Stefanie Gates, chef, are regular contributors to our blog and culinary advisors for PreviMedica. They enjoy developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about them here and here.

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