Unprocessed Living

A Healthy Living Recipe Box

Mashed cauliflower January 14, 2019

A big keto hit last weekend was this recipe for cauliflower chicken alfredo. I cut the fat (since I’m not following strict keto and I don’t want the family having so much fat since they’re still eating carbs) by subbing turkey bacon and using half and half rather than full fat whipping cream. Still just as delicious, and it sparked an idea for an appetizer/side that I whipped up last night. Similarly delicious and great warmed over with lunch too!

1 tbsp grass-fed butter or ghee
4 fresh garlic cloves, chopped or minced
3/4 cup whole milk or half and half
salt (or herbamare) and pepper, to taste
16-oz. frozen (or fresh) organic cauliflower
4 oz. shredded parmesan cheese

Break or cut cauliflower into small florets, no bigger than walnuts. Add lightly salted water and cauliflower to a medium sized saucepan to parboil. In small saucepan, saute garlic in butter or ghee until soft (but not brown); add milk/cream and seasonings. Bring to a boil and stir every few seconds while continuing to boil for a few minutes.  Lower heat on cream sauce and let simmer while parboiling the cauliflower. Drain cauliflower thoroughly, mash with a fork as desired, add cream sauce, stir, and serve.


Taco meatza

Filed under: Beef,Gluten Free,Keto,Main dish,Miscellany,Recipe — Crista @ 9:22 pm

Modified from https://www.dietdoctor.com/meal-plan/gskc-2019-week-2/recipes

It almost feels cliched that I’m now trying the keto route, but, well, it’s not really all that different from paleo plus dairy, which I did well (and felt great) on a few years back. Now that I’ve put on a good 30 pounds in the last few years and I’m tired of being tired all the time, it’s time to try something new/old/different, mainly some new low-carb recipes plus intermittent fasting. We’ve had some wins and fails with the latest new recipes (as usual), and this was a pretty good win, though I made regular taco meat for the 13-year-old to be on the safe side.

lb grass-fed lean ground beef or turkey
1 tbsp olive oil
1 egg 1
4 cloves garlic, minced
1/2 tbsp chili powder (optional)
2 tsp paprika
1 tsp cumin
1 tsp oregano
Fresh chopped cilantro, to taste (optional)
Cayenne pepper, to taste (optional)
Salt and black pepper, to taste

3 tbsp salsa
2-4 oz. cheddar cheese, shredded
1 avocado, sliced
2 tbsp sour cream

Preheat oven to 400°F. Beat egg with spices and olive oil and add ground meat, mixing until thoroughly combined. Line baking tray with parchment paper and spread the meat in thin flat circles (4-6 inches in diameter). Bake for 10 minutes.

Remove meat from oven and top with salsa and cheese. Bake for another 10-15 minutes or until the cheese has melted to preference. Remove from the oven and serve with avocado and sour cream.



Veggie Fried Rice October 9, 2018

Filed under: Gluten Free,Miscellany,My Favorites,Recipe,Side dish,Veggies — Crista @ 9:16 pm

Modified from https://www.gimmesomeoven.com/fried-rice-recipe/

Because my life wasn’t already complicated enough, my 13-yo has decided to scrap meat. Considering I became a (lacto ovo) vegetarian at the same age and my mom was completely supportive, I’m aiming to do the same, and attempting new vegetarian recipes that meet my kiddo’s somewhat picky palate. (Not sure what happened to the kid who would eat just about anything as a toddler!)

Enter this recipe, which I only modified slightly but needed to record with measurements and amounts since I have OCD tendencies. It was a definite hit! I’m also planning to try it with cauliflower rice for a healthier and low carb option, but not quite sure when I will get around to that…!

2-3 cups cooked rice, chilled
3 tbsp grass-fed butter
6 eggs
2-3 large carrots, diced
1 medium sweet onion, chopped
1/2 bag frozen organic peas
1 tbsp minced garlic
1/2 cup low sodium soy sauce
2 tbsp hoisin or oyster sauce (optional)
2 green onions, chopped (optional)
1 tbsp toasted sesame oil
Salt and pepper, to taste

Cook rice ahead of time and chill in air tight container in the refrigerator. When ready to cook (or prep) your fried rice, heat 1 tbsp butter in large frying pan and scramble the eggs, breaking them into small pieces. Move to a bowl and set aside, or refrigerate if prepping to fry the rice another time.

In the same frying pan, heat another tbsp butter and sauté the veggies (except green onions) and garlic until all veggies are soft (another option is to use all frozen veggies or to boil the carrots ahead of time; in this case, sauté the onion first, then add remaining veggies to avoid over-cooking the carrots and peas). Season with salt and pepper, to taste.

When ready to fry rice and combine all, heat frying pan on high. If veggies are still in pan, shift to one side and add final tbsp butter to empty side. Add chilled rice, soy sauce, and hoisin or oyster sauce. Stir to combine and cook for 3-5 minutes, stirring 3-4 times per minute. Once slightly browned, remove pan from heat.

Stir in green onions, sesame oil, and scrambled eggs. Add salt, pepper, and additional soy sauce to taste. Serve and enjoy!


Chicken & Veggie Rice May 30, 2018

Modified from: https://www.apinchofhealthy.com/instant-pot-chicken-rice/

Another Instant Pot win! I modified it to meet our tastes (and amount requirements) and it was a definite hit that will be making an appearance in the meal planning rotation for sure.

2 lbs organic boneless skinless chicken thighs
1 tbsp unrefined coconut oil
2-3 shallots, diced
3 carrots, thinly sliced
2 tsp minced garlic (or 2 cloves minced)
2 cups uncooked white rice, rinsed and drained
2 1/3 cups organic low-sodium chicken stock or broth (1/3 cup separated)
1 bay leaf
Herbamare, to taste

Set Instant Pot to sauté for 15 minutes, and let preheat for a minute or two. Season top side of chicken pieces and add to the pot top down with tongs, being careful of hot oil. Brown on seasoned side for 5 minutes, turn, season the underside, and brown for 3-5 minutes. Remove chicken with tongs and set aside.

Pour 1/3 cup broth in to deglaze the pot, scraping clean with a wooden spoon or rubber spatula. Add shallots and carrots, and sauté for 3-5 minutes, stirring occasionally. Add garlic, stir, and let sit for 1 minute. Pour in remaining broth; stir in rice and bay leaf. Add chicken pieces on top, lock the lid, seal the valve, and cook on manual high pressure for 10 minutes. Allow for natural release, for another 8-10 minutes. Remove lid, serve, and enjoy!


Instantpot Honey Sesame Chicken May 23, 2018

Filed under: Chicken,Instantpot,Main dish,Miscellany,My Favorites,Recipe — Crista @ 9:51 pm


This was, hands down, the best new recipe I’d tried in a long time! I subbed arrowroot powder for cornstarch and used a bit less honey and soy sauce, but otherwise pretty much followed the original recipe. SO good!


Instantpot Chicken Breast April 15, 2018

Filed under: Chicken,Gluten Free,Instantpot,Miscellany,My Favorites,Paleo,Recipe — Crista @ 3:52 pm

Modifed from: https://recipesfromapantry.com/best-instant-pot-chicken-breast/

The credit for this absolutely goes to the blogger at the above link. I modified it for my own tastes/needs, but definitely go there for all sorts of amazing and helpful tips and options for this recipe, including if you don’t have an Instapot! I recently received one as a gift and I’ve only used it a couple of times, but I’m looking forward to trying more new and healthy recipes in it. This one is mainly for chicken to add to my lunch salads at work. Hoping it’ll be perfect!

1 lb organic skinless boneless chicken breasts
2 tsp Herbamare
1/2 tsp ground garlic
1/2 tsp fresh ground black pepper
1/2 cup plus 1 tbsp chicken stock, divided
2 tbsp olive oil, divided

In a small bowl, mix the seasonings, 1 tbsp chicken stock, and 1 tbsp olive oil into a paste. Coat the chicken breasts with the paste and let sit for 10 minutes (or more in refrigerator). Turn Instantpot to sauté setting, add 1 tbsp oil, and once preheated, brown the chicken (about 2 minutes on each side).

Remove chicken and set aside on a plate. Add remaining chicken stock to Instantpot and scrape the bottom with a silicon spatula to remove stuck-on chicken pieces. Insert the trivet and place the chicken on top. Cover the Instapot and seal the valve.

Set to Pressure Cook on high for 5-10 minutes (depending on thickness) for defrosted chicken (see above link for tips on cooking frozen chicken). Let the steam release naturally, about 10-15 minutes before opening. Let cool, slice, and store for the week!



Italian Wedding Soup March 7, 2018

Filed under: Miscellany — Crista @ 3:34 pm

Modified from http://girlandthekitchen.com/healthy-italian-wedding-soup/

I made this on a whim last week and it was a HUGE hit. Will be making it again soon, though planning to try a crockpot version next week.

1 tbsp organic unrefined coconut oil
1 organic onion, chopped
2-3 organic carrots, thinly sliced
2 stalks organic celery, diced
8-10 cups organic chicken stock
1 bay leaf
2 cups organic kale and/or spinach, roughly chopped
1/4 cup orzo
1 tbsp herbamare
salt and pepper, to taste
shredded parmesan cheese, to taste

1.5 pounds free range, antibiotic ground beef or turkey
1/2 cup grated parmesan cheese
1/4 cup milk
3 tbsp chopped parsley or italian seasoning
salt and pepper, to taste

Heat oil in large pot on medium heat and preheat oven to 450 degrees. Dice onion and add to pot; cover and let sweat without browning. Dice carrots and celery; add to pot and cover for another 5-10 minutes.

Meanwhile, mix the ground meat with parmesan cheese, parsley, milk, salt, and pepper. Combine gently with your hands, without over-mixing. Shape into small meatballs with some rigid edges for browning, placing onto baking sheet with parchment paper; bake for 10 minutes.

Add broth, herabare seasonings, and bay leaf to the veggies in the pot and let simmer for 15-20 minutes. Add meatballs and simmer for another 15-20 minutes. Rinse and roughly chop the greens, adding along with orzo. Stir and let simmer for another 10-15 minutes. Serve with parmesan cheese to top, and enjoy!


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