Tender and Juicy Quinoa Chicken Nuggets

Archives for December 2015

Do you think “healthy living” when you hear someone say “chicken nuggets?”

Probably not.

A certain clown has really given them a bad name. Of course, all chicken (and hence, all nuggets) are not created equally.

This recipe redeems these tasty bite sized snacks. They are packed with protein and a very healthy option.

Best of all they are juicy and delicious!

Just make sure you skip the ketchup and reach for a clean condiment instead. I like to dip these in my zesty yogurt sauce.

 

Crispy Quinoa Chicken Nuggets

Yield: 3 servings

 

INGREDIENTS:

  • 1 pound chicken breasts
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground pepper
  • 3/4 cup almond flour
  • 1 egg, lightly whisked
  • 1 1/2 cups cooked quinoa
  • Extra virgin olive oil or unrefined coconut oil spray

 

DIRECTIONS:

1. Preheat oven to 400ºF.

2. Cube chicken breasts and sprinkle with salt and pepper.

3. Place flour, egg, and quinoa in 3 separate bowls.

4. Coat chicken with almond flour, dip in egg, shake off any excess and coat with quinoa. Press the quinoa lightly to make it stick to the chicken.

5. Place on a parchment-lined baking sheet.

6. Lightly spray nuggets with olive or coconut oil.

7. Bake 25 – 35 minutes until golden and cooked thoroughly.

 

Serve with your favorite sauce and enjoy!

 

Yours in Health,

Danette

P.S. Please share this recipe with your friends and I always enjoy reading your comments below.

You may also be interested in: 

Tender and Juicy Mediterranean Stuffed Chicken Breasts

Sriracha Lime Chicken Chopped Salad

 

When it comes to the abs, you might think that any exercise is a positive thing, right?

Wrong.

There are definitely good ab exercises and bad ab exercises.

On the other side of the coin, there is also a right way and wrong way to do them.

Learn the differences and you'll be better able to achieve results without pain and frustration.

Let’s start with one of the most popular exercises…

1. The Crunch

Crunches are done by curling the spine inward in a face-up position on the floor.

This creates a contraction of the rectus abdominis—the front part of the midsection musculature. That’s where the good news ends.

The bad news involves poor technique.

People have a tendency to excessively tuck their chins inward on the crunch and arch their lower backs on the descent.

One problem leads to lower back pain while the other leads to neck pain.

Together, they create postural distortions.

2. Sit-ups

Now let’s look at the first cousin of the crunch—the sit-up. This exercise is often performed with the fingers interlaced behind the head.

That alone puts you in threat because you can easily pull your head forward as you perform the movement.

Instead of curling the torso inward, you sit all the way up with your back completely off the ground.

Errors often occur by pulling the head down and rounding the back as well as arching the back at the bottom of the movement.

Momentum is then created, which leads to the hip flexors taking over.

You end up not working your abs at all, but creating more of a muscle imbalance and possibly pain.

3. Weighted side bends 

If you leaf through any old bodybuilding book, you will likely see a muscular man doing an exercise called a side bend.

You perform this drill by holding a dumbbell at your side with your arm fully extended, then bending laterally to that side.

You then bend back upright by engaging the obliques on the opposite side of your body.

It sounds pretty cool right? It is cool…If you like the appearance of love handles on your sides.

Side bends involve a short range of motion, which enables you to use pretty heavy weights.

This makes your obliques bulk up and stick out.

If you are trying to lose your love handles, this is not the exercise to do. And the slightest wrong move can tweak your back.

The Cure

There are much better exercises to do than crunches, sit-ups and side bends when it comes to your abs.

Focus your attention on more functional movements and cross-body patterns. These recruit your entire abdominal wall.

Opt for exercises like:

  • bicycle crunches
  • contralateral limb raises
  • mountain climbers
  • alternating t-stands and
  • lateral plank walks.
  • side plank rotations (above)

And remember, crunches and sit-ups are not the enemy. They are effective as long as you use proper form.

Keep these pointers in mind at all times:

  • Always move through a full range of motion.
  • Never use momentum.
  • Never pull your head forward
  • Focus on using your abs to do all the work
  • Place your hands on the side of your head by your ears

You now have enough information to spare your spine from discomfort and strengthen your abs with confidence. All you have left to do is practice.

Yours in Health,

Danette

P.S. Please share this with your friends and I welcome your comments below.

If you're serious about revving up your metabolism you're eating 6 times a day.

That means you'll, at some point, need some snacks on the go.

If your mornings are anything like mine, just making it out the door in one piece is an achievement.

The question becomes:

What are the most nutritious no-cook snacks you can make and pack in less than 5 minutes?

A healthy snack should provide a quality source of protein, carbs and some healthy fats.

Here are 5 Grab-and-Go Snacks

All you need is 5 minutes and you can pack a couple of ideals snacks for your day.

The last one is the most nutrient dense but you can feel good snacking on any of these.

1. Hummus & Carrots 

It's a hit at parties because it's yummy and it works perfectly on the go too.

No directions needed, just dip away.

This gives you a good balance of macronutrients. Carrots are also high in vitamin A and fiber, while hummus is high in protein and a good source of calcium.

2. Banana Mush bowl

Vegan readers will love this concoction.

Add a banana, a scoop of greens powder, a scoop of hemp protein powder, 2 tbsp of chia seeds and pinch of cinnamon to a bowl.

Use a spoon to mash all the ingredients together until you get an even consistency. You can top it with nuts or berries to add some texture, if you like.

You end up with a balance of protein, carbs and fat, plus greens and fiber.

Greens help alkaline the system and cinnamon is known for blood sugar support.

3. Salmon pistachio wrap  

Place about 1 oz. of raw pistachios (also known as pistachio meats) across the center of a salmon lox strip. Wrap the lox around the nuts to form a roll and your meal is ready in way less than 10 minutes.

Salmon is a good source of protein and omega-3 fatty acids. Pistachios are high in protein, healthy fat, fiber and iron.

4. Celery and sunflower seed butter

Use a butter knife to spread sunflower seed butter in the troughs of celery stalks.

Celery is a staple vegetable that offers

  • high water content
  • fiber
  • vitamin A
  • vitamin C and
  • calcium.

Sunflower seed butter is higher in protein than other nut butters, plus it’s high in vitamin E, fiber and iron.

It also makes a great alternative if you are allergic to peanuts or almonds.  Make sure to get the sugar-free kind.

If you need a little sweetness, drizzle maple syrup across the tops.

5. Most nutrient dense option

Scoop one cup of cottage cheese and Greek yogurt into a bowl.

Add 2 tbsp of cacao nibs, goji berries, greens powder and ground flax, and 1 tbsp of coconut sugar. Sprinkle a pinch of cinnamon over the top and blend thoroughly.

This contains plenty of protein, it’s low glycemic, high in fiber and it has a shot of antioxidants.

Try all of these on for size and go with the ones you like best. You can’t go wrong with any of them.

Yours in Health,

Danette

P.S. Please share this with your friends and I welcome your comments below.

If you're having trouble finding good, healthy tortilla wraps in the grocery store, you're going to love this recipe!

Cauliflower is such a versatile veggie! It can be used to make pizza crust or even as a great sub for mashed potatoes.

It's a good healthy carb and today I'm going to show you how to use it to make some yummy tortillas. It's not the quickest

recipe you'll see from me but these freeze well. Your efforts will be rewarded with one bite of these tasty tortilla!

 

Danette May Tortilla Recipe

Yours in Health,

Danette

P.S. Please share this with your friends and I welcome your comments below.

Getting ready to set some New Year’s resolutions?

Chances are good you made some last year – and the year before as well.

In fact, 45% of Americans make New Year’s resolutions.

But, looking back, how many of the resolutions did you actually keep?

If you’re like most people, not many at all.  The truth of the matter is that many people set resolutions, but few actually follow through on them.

According to the University of Scranton, only 8% of those who make resolutions keep them.

Why is this? And more importantly, what can you do to ensure that 2020 is different? 

Here are the Top 3 Reasons Resolutions Fail and the Fix.

1. Lack Of A Vision

The first reason why resolutions fail is that those setting them don’t have a clear vision. They're unsure of what it is they want to obtain.

They set a resolution that’s muddy, meaning you can’t quite see when you’ve reached it.

Let’s look at an example.

Let’s say you set the resolution to lose weight.  How will you know when you reach this resolution? How much weight do you want to lose?

Be specific.

A better resolution would be: “I want to fit into my skinny jeans.”

In fact, people who are specific in the resolutions they make are 10 times more likely to attain them that those who are not specific.

Make sure that whatever your resolution is, you can envision yourself in that resolution. If you can’t see yourself obtaining it and living with it, you are suffering from a lack of a vision.

Fix It!

To fix this problem, take some time when setting your resolutions to really determine in your mind what it is, specifically, you want. It should be crystal clear – no doubts, no questions, no uncertainties.

New-Years-Resolutions-statistics-600

2. Lack Of A Game Plan

The second reason many people fail with their resolution is because they have a serious lack of a game plan. When you set a goal, you can’t just dive in and hope that it comes together.

You need a roadmap to get from point A to point B.

Taking the time to figure out that road map is the best way to ensure that you realize success.  Trust me when I say it’s time well-spent.

Fix It!

After setting your resolution, write down all the steps you will have to take to achieve success.  What will you need to do to make it happen?

Creating a series of mini-goals is a great strategy. Plan how you will celebrate each success too!

Don’t leave anything out. The more involved your plan is, the more effective it will be.

3. Lack Of Social Support

Finally, the last reason for not achieving your resolutions is due to a lack of social support.

Do not underestimate the power that social support has.

A revealing study followed people who joined a weight loss program with at least one friend.

A whopping 95% of them finished the program and 66% keep the weight off.

Now compare that to those who went about it alone.

Only 76% finished and worse, only 24% of participants kept the weight off.

This can be a friend who’s going on the journey with you, your significant other, or a friendly co-worker who checks in daily to see how you’re doing.

This is precisely why my Challenges and Coaching programs all include an online private support group.

By the way, if you're ready for a step-by-step fat loss plan with quick and efficient workouts, delicious fat-burning recipes, and easy meal plans, join me here…

Danette Banner 30 Day New You arrows2

Social support is the best defense against ‘the bad day.' When you feel like giving up, you need someone there to cheer you on – to keep you going.

Fix It!

Find at least one person to be there as you work towards this resolution.

Tell them about your goal and have them be there during the hard times and to celebrate the happy times with you as well.

Also, have them serve as an accountability system to ensure that you are doing what you need to do.

Get these 3 factors in place this year as you set your resolutions. Now, you can feel confident that 2021 will be the year that you actually follow through with your intentions.

Yours in Health,

Danette

P.S. Please share this with your friends and I love reading your comments below. What are your New Year's Resolutions?

You already know clean eating will

  • energize you
  • detoxify and
  • boost your immune health.

The question now is, WHERE do you find clean ingredients?!

Many local grocers have started stocking healthier items but the selection is often very limited.

The good news is…With so many online tools available out there, finding clean ingredients can be easy.

I'll even share a way for you to get $18 worth of organic freebies today so keep reading.

Keeping clean ingredients on hand eat to and use everyday will make your life so much healthier.

First, here are 3 things you WON'T GET by shopping clean.

1. No endocrine disrupting chemicals:

Endocrine-disrupting chemicals interfere with your

  • hormones
  • immune health and
  • disrupt fertility and development in children and adults.

Common sources

  • Meat
  • canned foods
  • fish
  • milk and its products
  • cleaning supplies
  • cosmetics and many more.

2.  No toxic chemicals

  • Parabens
  • sodium lauryl sulfates(SLS)
  • formaldehyde are common in cosmetics like facial moisturizers, sunscreens, shampoos etc.

Common sources

  • Facial cleansers
  • nail polishes
  • body washes etc

3. No Synthetic colors

Synthetic colors are present in SO many products that I can't begin to list them all.

Product labels containing the codes FD&C or D&C are synthetic colors made from coal tar and petroleum dyes.

Synthetic colors are well known cancer-causing agents and are suspected in conditions like ADHD.

Common sources

  • Cologne
  • chocolates
  • cakes
  • jellies
  • and most packaged and pre-made foods.

These are just a few from a long list of known toxins.

You're in luck if you live in an area where health minded  stores like Whole Foods and Trader Joe's a plentiful. Many readers do not.

Here are 5 great places to shop for clean ingredients.

1. Local Harvest

Local Harvest is a local organic food hub that connects people to their local resources. It features products that are clean, organic and aims at encouraging sustainable food choices.

http://www.localharvest.org/

2. Thrive Market 

Thrive market is a wholesale site for organic and clean items. I've been a member for over a year and I love it!

There is a free 30 day membership to get you started. A great place to try new, organic products that are clean and safe for consumption.

Even better for you…

coconut-600

Thrive is offering a free jar of high quality, organic coconut oil (just pay shipping) to all of my readers today! Hurry though, supplies are limited.

https://thrivemarket.com/

3. Eat Wild

Eatwild's Directory of Farms lists more than 1,400 pasture-based farms, with more farms being added weekly. It is the most comprehensive source for grass-fed meat and dairy products in the United States and Canada.

http://www.eatwild.com/

4. Costco Wholesale

If you are looking to buy some organic produce in bulk, Costco is economical and you get quality products for a great price.

Bear in mind this does not apply for packaged products and supplements sold here you still have to fish around for clean ingredients.

5. Amazon.com

It is the largest online market for buying literally anything you wish. They ship everything from diapers to clothing to food.

Take advantage of the search box to find clean ingredients. Using keywords like ”organic” , ”non-GMO” , ”EWG-approved” can get you to the right products.

If you are an amazon prime member you are eligible for free shipping on certain items.

Get the most out of these tools and empower yourself to make the healthiest choices every day. Happy shopping!

Yours in Health,

Danette

P.S. If you found this helpful, please share it with your friends and I welcome your comments below.

Rice pudding is a traditional Holiday favorite and there's no reason to forgo enjoying ALL the flavors of the Season!

 

This is a healthy twist on the traditional rice pudding you've probably come to know and love.

Simply opt for brown rice instead of white and clean sweeteners instead of white, refined sugars.

 

One of the best tips I can give you is to keep staples like brown rice prepped and ready in your fridge. It makes a recipe like this one a snap!

This recipe is for one but I recommend making plenty because you WILL be asked to share this yummy dessert!

 

 

CREAMY BROWN RICE

PUDDING

Serves 1

 

INGREDIENTS:

  • 1/2-3/4 cup unsweetened almond milk
  • 1 cup long-grain brown rice cooked
  • 1 egg
  • 1/2 teaspoon pure vanilla extract
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon pure maple syrup or raw honey
  • 1 teaspoon coconut sugar

 

DIRECTIONS:

1. Bring milk and rice to a boil in a medium saucepan.

2. Whisk egg and slowly add to boiling rice mixture, continually stirring about 5 minutes.

3. Add vanilla extract, cinnamon, nutmeg, maple syrup, and coconut sugar.

4. Mix to blend flavors.

5. Serve warm or cold.

 

Enjoy!

 

You can get creative with this one. Some people add walnuts or raisins…or both! Hope this recipe becomes part of your family's holiday tradition too.

 

Yours in Health,

Danette

P.S. Please share this recipe and I love reading your comments below.

 

You may also be interested in:

Creamy Cacao Sweet Potato Pudding

Creamy Overnight Chia Pudding

Creamy Cacao Dark Chocolate Pudding

Can you believe the common cold costs Americans a whopping $40 billion every year?!

Of course, getting a cold is not completely avoidable but prevention is better than cure.

But the question is…How can you equip your immune system to fight cold & flu?

We know a strong immune system equals a healthy body that's less prone to the common cold and other infections.

Studies reveal that an unhealthy diet severely impacts the immune system.  So, it's no surprise that a well-nourished body efficiently fights off infections.

This means 2 important things.

A. You are less prone to infections

B. If you do fall sick, your recovery time is super fast.

5 Must Eat Foods that Amp Up your Immunities

1. Mushrooms

Shiitake mushrooms, particularly, are known for their ability to increase the ‘killer cells' in your body. ‘Killer cells' are a natural part of your immune system that fights off infection.

Another plus is that they are also a good source of vitamin D, which is also crucial for immune health.

2. Garlic

Garlic has sulfur-containing compounds, allicin and sulfides that help fight infection.

These compounds release when garlic is crushed and cooked.

Allicin produces and increases antibodies in your bloodstream which fights off viruses.

3. Sulfur-containing vegetables

These are also called cruciferous vegetables.

Examples include

  • broccoli
  • cabbage
  • kale
  • watercress.

These vegetables are high in immune boosters called isothiocyanates.

4. Berries

Berries are typically high in anthocyanins. They are anti-inflammatory compounds. The vibrant colors of each berry are due to the antioxidants present. If you haven't heard by now, antioxidants are powerful

5. Spices

Spices like…

  • cardamom
  • cloves
  • turmeric
  • pepper
  • cumin
  • ginger

not only improve the taste of food but also come with beneficial compounds that boost immune health.

A good way to include all these spices in your dish is to use Garam masala which is a combination of these spices. You'll find it used in a lot of Asian and Indian recipes.

Consuming these nutrient-dense foods is a start.

A few other tips to keep your immune system in peak shape.

  • Stick to clean eating principles.
  • Always drink plenty of water, it helps to flush out toxins and dead bacteria from your body.
  • Include probiotic-rich foods like yogurt, kefir, and sauerkraut. They have beneficial bacteria that boost immune health.
  • Make dry beans/legumes a part of your meal, at least twice a week.
  • Eat from a wide variety of fruits and vegetables. A good rule of thumb is to make sure your plate is colorful with all 7 colors of a rainbow.
  • Include raw and sprouted nuts and seeds. They're full of active enzymes, trace minerals, and vitamins that build your immune system.
  • Be sure to eat plenty of green leafy vegetables like kale, spinach, and other vegetables.
  • Buy organic when possible.
  • Regular exercise and restful sleep play a huge role so don't neglect either!

Yours in Health,

Danette

P.S. For a limited time, get Earth Echo Immune Boosting Collection products for 25% off. Click here to learn more.

P.S.S. Please share this with your friends and I welcome your comments below.

Life gets crazy busy for all of us.

Busy mornings, tight deadlines, early morning flights & schedules and it does gets overwhelming.

Cooking a healthy breakfast may be last on your to-do list – I get it.

However, this should not stop you from grabbing a healthy breakfast. In fact, with a little planning, and a few tricks you're all set for a making your healthy breakfast.

You already know that breakfast is critical for giving you a head start for the rest of your day.

Smoothies are, by far, the quickest, easiest and most convenient way to pack chock full of nutrients in your morning menu.

Here are some practical tips to whip up fresh, healthy smoothies in advance.

Tips for making smoothies in advance

1. Prep, prep, prep!

Getting your ingredients ready is an essential step toward a hazzle-free smoothie making.

If you are using greens, make sure to wash them well, dry it in a salad spinner and store them in a dry clean bag. For fruits, de-seed them if required and cut them up to desirable sizes and store in a plastic bag.

2. Use single-serve bags.

This helps to make smoothie for one person, you can always double the ingredients to make smoothie for 2 or more. This also saves you from the mess of opening the bag and measuring the required amount for a single-serve smoothie.

3. Prepare a Base.

Having a base handy makes things even simple for getting a fresh smoothie anytime of the day. Green tea base, almond milk, coconut milk, mint tea make for great bases for smoothies. Be sure to use organic ingredients while preparing the base.

4. Freeze them.

Fresh blended smoothies can be frozen for several weeks to months.

I recommend this option only if you absolutely have no time to make one in the morning. Make sure you remember to defrost the smoothie in the refrigerator the night before.

Always label your freezer bags with dates. You want to use frozen smoothies with 2-4 weeks for best quality.

5. Tweak your flavors.

With a bit of creativity and experiment you can make awesome mix and match smoothies to your delight with no extra time.

For example, if you are preparing a blueberry smoothie on the first day you can add a small apple to the smoothie, on the next day pineapple or raspberries can add in a kick to your smoothie.

This is a great way to treat  your taste buds with a variety so you won't get bored.

Don't be afraid to experiment!

Other tips to remember

  • Use clean, filtered water
  • Choose clean, organic ingredients as much as possible
  • Rotate your smoothie ingredients weekly so you consume a full spectrum of vegetables/fruits
  • Make sure to add hemp/ chia / flax seeds for a good dose of healthy omega-3 fats
  • Incorporate probiotics in your smoothie and check this out! 

How about using 100% fruit juices from store and pre-mixed smoothie mixes for base, you ask?

Smoothie mixes may look promising but when you spend some time reading the food label you are most likely to buy

  • high fructose corn syrup
  • artificial colors and flavors and
  • unwanted ingredients as preservatives.

Steer clear of all the store-bought mixes to keep the ingredients simple and clean and organic.

I hope you enjoy nourishing smoothies with these tips.

Yours in Health,

Danette

P.S. Please share these tips with your friends and I welcome your comments below. Do you have any of your own smoothie-on-the-go tips?