Recipes

Roasted Chicken Breasts with Potatoes and Greens

If you’re looking for a cozy, weekday dinner staple, this could be it. Experiment with different combinations of greens.

Roasted Chicken Breasts with Potatoes and Greens

Ingredients

  • 1 lb. baby red potatoes, scrubbed (The little ones have more skin-to-flesh ratio. That gives them higher fiber content and reduces the glycemic index.)
  • 1/4 cup olive oil
  • 1/4 cup finely chopped fresh basil leaves (optional)
  • Himalayan or Kosher salt and freshly ground black pepper
  • 2 tbsp oil
  • 3 chicken breasts
  • 3 garlic cloves, diced
  • 1 onion, diced
  • Himalayan or Kosher salt and freshly ground black pepper
  • 3 portions snow peas, zucchini, or stir-fry greens

Instructions

    For the potatoes:
  1. Put the potatoes and 1 tsp. salt in a large saucepan or pot and fill with enough cold water to cover the potatoes by about 1 inch. Bring to a boil over high heat.
  2. Lower the heat to maintain a steady simmer, cover the pot partially, and cook for 15 min until tender. Drain.
  3. Preheat the oven to 375F.
  4. Place potatoes on a cookies sheet or a shallow broiling pan. Using a fork, press down on each potato until the skin breaks and the potato is flattened.
  5. (Place in the oven 15 min before cooking the fish.)
  6. Drizzle with olive oil, salt and pepper and bake for 20 min. If you like your potatoes a little crispy, broil them for the last 5 mins.
    For the chicken:
  1. Heat the oil in an oven-safe frying pan.
  2. Sauté the vegetables.
  3. Add garlic and onion. Cook until soft and the onion turns translucent.
  4. Add the chicken breasts to the middle of the pan, skin side down. Surround with the veg mixture. Cook for 5 minutes until the skin of the chicken is browned
  5. Turn the breasts to skin side up, cover the pan and roast in the oven for 20 mins.
  6. Remove the lid and roast for another 20 mins.
http://heathertickmd.com/roasted-chicken-breasts-potatoes-greens/

Dessert:

A nice little piece of 70% (or higher) dark chocolate.

2017-07-31T15:27:06+00:00 April 14th, 2016|Recipes|

Mesquite Pancakes Recipe (Gluten free, Dairy free)

These mesquite pancakes are simple and tasty enough to be a weekday morning treat.

Mesquite flour is made from ground mesquite pods from the (you guessed it) mesquite tree. They’re found today in southern states like Arizona. They have no gluten, so don’t expect the light fluffiness of traditional pancakes. These mesquite pancakes are chewier and they’ll give you a protein […]

2017-06-21T11:57:44+00:00 April 7th, 2016|Recipes|

Seared Scallops Over Sautéed Vegetables Recipe

I love meals that can double as a simple weekday dinner and a fancy dinner party meal. This seared scallops recipe is on the top of my list. Give them a try next time you have guests coming.

Sautéed Vegetables and Seared Scallops Recipe

Ingredients

  • 4 large scallops
  • Green onion, carrots, celery, zucchini, chopped mushrooms and baby spinach leaves, julienned (use any combination of these veggies)
  • 3 tbsp olive oil or butter
  • Salt and pepper to taste
  • Basil (fresh if available)
  • 3 tbsp Moroccan mustard (optional)

Instructions

  1. In a heavy-bottomed steel or cast-iron pan, heat the olive oil or butter.
  2. Sauté the vegetables until just cooked and not soggy. Add basil for the last minute of cooking. Add salt and pepper to taste. Remove from the pan and divide onto plates.
  3. Add more oil or butter to the same pan (no need to wash) and add the scallops. Cook on one side on medium heat until brown (2-3 min). Turn over and cook until brown.
  4. Add salt and pepper to taste. The scallops will not be fully cooked through but will be warm on the inside. If you like your scallops fully cooked, keep them over the heat for a few more minutes.
  5. Serve with a dollop of Moroccan mustard on the side.
http://heathertickmd.com/seared-scallops-recipe/

2017-06-21T11:48:10+00:00 March 24th, 2016|Recipes|

Gluten Free Coconut Banana Pancake Recipe

Here’s a weekend breakfast treat. Invite your gluten-free and wheat-eating friends over. I’ve seen lots of people gobble these down!

Coconut Banana Pancakes (Gluten and Dairy-free)

Ingredients

  • 4 eggs
  • ¾ cup almond milk
  • 2 tsp vanilla
  • 2 ripe bananas
  • 1 tbsp avocado or coconut oil
  • ½ cup almond flour
  • ¼ cup gluten-free flour (I enjoy buckwheat, teff, and mesquite)
  • 1 tbsp flax powder
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • ¼-1/2 tsp cinnamon (optional)
  • 1/8 tsp nutmeg (optional)

Instructions

  1. Mix the wet ingredients together until blended. There will still be some chunks of banana.
  2. Mix the dry ingredients together in a separate bowl.
  3. Add the wet ingredients to the dry ingredients and mix by hand. Do not over mix.
  4. Heat up a griddle. Add a tsp of coconut oil.
  5. Ladle 1/4 cup of batter onto the griddle. Cook on first side until bubbles form on the top. Flip and cook until lightly browned. Repeat with the rest of the batter.
  6. Serve with blueberry jam or maple syrup.

Notes

Note: The coconut flour browns quickly. so adjust the heat accordingly. Don’t let the outside brown before the inside is cooked.

http://heathertickmd.com/coconut-banana-pancakes-gluten-and-dairy-free/

2017-06-21T11:47:42+00:00 March 17th, 2016|Recipes|

Why You Should Drink Turmeric Tea (+ a Recipe)

Here’s one of my favourite recipes. I drink a cup of turmeric tea most mornings before a busy day. The ginger and turmeric kick will give you a power up.

Turmeric Tea

Ingredients

  • 1 tsp turmeric
  • 1 tsp cinnamon
  • 1 tsp fresh ginger, grated
  • 1 tsp honey
  • 2 tbsp coconut milk (optional – for a creamy finish)

Instructions

  1. It’s as simple as can be. Just like any tea, mix the spices in a mug and pour boiling water over top. Let steep for 3 minutes. Enjoy.
http://heathertickmd.com/why-you-should-drink-turmeric-tea/

Why You Should Eat More Turmeric

I sometimes see a tendency to exaggerate the benefits of certain foods, including turmeric. I can tell you that turmeric is […]

2017-06-20T16:27:40+00:00 November 23rd, 2015|Immune System, Recipes|

The Health Benefits of Drinking Turmeric Ginger Tea

Looking to start your day off with something healthy? Turmeric ginger tea is an easy way to do just that.

How to Make Turmeric Ginger Tea

It’s simple. Really simple. Take some fresh ginger and slice it in strips. Let it steep in a cup of hot water along with some ground turmeric. Add a dash of […]

2017-06-20T16:18:53+00:00 November 9th, 2015|Immune System, Nutrition, Recipes|

Immune-Boosting Lemon Ginger Tea Recipe

Here’s an easy way to add some healthy food to your day. Try some lemon ginger tea.

Your diet and lifestyle are staggeringly important to your health. I came across a Harvard publication that phrased it perfectly: “your genes are not your destinyHarvard University . What you eat and your lifestyle, put […]

2017-06-20T16:17:59+00:00 November 3rd, 2015|Immune System, Nutrition, Recipes|
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