Recipe: Chicken Stew

Chicken stew is the ultimate comfort food. Make a double batch of this and enjoy the leftovers - it tastes better the second day!

You can make this a vegan dish by substituting the chicken with 1 can of white beans and 1 cup (140 g) of uncooked quinoa. Just be sure to watch the liquid - add more broth if it becomes too dry.

Serves 4.

Ingredients:

• 2 Tbsp olive oil

• 2 stalks celery, chopped

• 1 carrot, peeled, chopped

• 1 small onion, chopped

• Salt and freshly ground black pepper

• 14.5 oz. (400 g) can chopped tomatoes

• 2 medium sweet potatoes, diced

• 2 cups (475 ml) chicken broth

• 1 Tbsp tomato paste

• 1 bay leaf

• 1 tsp dried basil

• ½ tsp dried thyme leaves

• 1 lb (450 g) chicken breast, chopped into bite-sized pieces

• 4 handfuls fresh spinach, chopped

Directions:

1. Heat the oil in a heavy saucepan over medium heat. Add the celery, carrot, and onion and saute about 5 minutes, until the onion is translucent. Season with salt and pepper to taste. 

2. Stir in the tomatoes and juice, sweet potato, chicken broth, tomato paste, bay leaf, basil, and thyme. Stir well, and then add the chicken breasts, making sure they are fully covered.

3. Bring to a simmer and reduce heat to medium low cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently uncovered until the chicken is cooked through, about 30 minutes.

4. Remove the bay leaf. Stir the spinach into the pot and cook until wilted, about 5 minutes. Season with additional salt and pepper to taste.

5. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by fotogal from Getty Images

Recipe: “Cheeseburger” Skillet

What?! A cheeseburger recipe that doesn’t contain cheese?

Yes, it’s true!

The nutritional yeast in this recipe has a surprisingly “cheesy” taste, making it a satisfying dairy-free option.

Try this with ground beef, chicken, turkey, or meat substitute.

Serves 4.

Ingredients:

• 1 - 2 Tbsp olive oil

• 2 potatoes, peeled and diced

• 2 tsp pink Himalayan salt, divided

• 2 tsp ground pepper

• ½ large onion, diced

• 1 cup (120 g) mushrooms, sliced

• 1 lb. (450 g) ground meat / meat substitute

• 1 Tbsp yellow mustard

• 1 Tbsp tomato paste

• 1 Tbsp nutritional yeast

• 1 Tbsp liquid aminos

• 1 tsp garlic powder

Toppings (choose your favorites):

• Lettuce / Tomato / Avocado

• Crumbled bacon

• Pickles

Directions:

1. Heat a large skillet over med-high heat with about 1 Tbsp of olive oil. Add the potatoes with about 1 tsp each of salt and pepper. Saute for about 10 - 12 minutes until brown and barely fork-tender.

2. Using a slotted spoon, remove the potatoes to a plate and set aside. Lower the heat and add the onion to the skillet and cook for 3 - 4 minutes before adding the garlic and saute for 1 minute before adding the mushrooms.

3. Cook until the onions and mushrooms start to soften. Push the veggies off to the side and add the ground meat or meat substitute to the center of the skillet and stir to break it up. Add the mustard, tomato paste, nutritional yeast, liquid aminos, garlic powder, and the rest of the salt and pepper.

4. Cook the meat until it reaches your desired level of doneness and add the potatoes back to the skillet, and stir to combine the mixture.

5. When the potatoes are heated through, serve with suggested toppings.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by rudisill from Getty Images Signature

Recipe: Lasagna In a Skillet

This skillet casserole comes together really fast! Once you get the basic formula down it will become  a family favorite that you can customize based on what you have on-hand.

You can make it with your choice of prepared marinara sauce. If you don’t have any on-hand, use canned crushed tomatoes and add garlic powder to taste.

Serves 4.

Ingredients:

• 2 large zucchinis, washed

• 2 - 3 Tbsp olive oil

• 1 lb (450 g) ground meat (turkey, chicken, beef, vegan meat substitute)

• 1 tsp sea salt

• 1 onion, diced

• 2 cloves garlic, minced

• 1 cup (70 g) mushrooms, chopped

• 1 cup (125 g) marinara sauce or canned crushed tomatoes

• ½ tsp black pepper

• 1 tsp dried basil (or use Italian seasoning)

• 1 tsp dried oregano (or use Italian seasoning)

• 2 - 3 big handfuls spinach

• Optional: ½ cup (45 g) shredded mozzarella

Directions:

1. Cut the ends off the zucchinis and, using a peeler or mandoline, carefully slice them lengthwise into long strips resembling lasagna noodles. Pat down your noodles with a clean kitchen towel or paper towels to get rid of excess moisture and set aside.

2. Heat a large, deep skillet on medium heat. If you’re using lean meat (like ground turkey or chicken breast), heat 1 Tbsp of olive oil in the skillet to prevent sticking.

3. Place the meat in the skillet and brown, seasoning with ½ tsp of sea salt. When it’s browned, spoon it onto a plate, and set aside, draining off any excess fat.

4. Add 1 Tbsp of olive oil to the pan and when it’s hot, add the onions and garlic and cook, stirring frequently, until the onions are translucent. Add the mushrooms and zucchini “noodles” and saute until softened, about 5 minutes.

5. Spoon the browned meat back into the skillet, along with the marinara sauce and seasonings. Cook for a few minutes to combine the flavors, and stir in the spinach and heat until wilted. Taste and add more salt and pepper if necessary. 

6. Sprinkle it with mozzarella and serve!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by JSM Photography 

Recipe: Sheet Pan Sausage & Veggies

This will become a fast favorite. It’s easy to sneak more vegetables into a meal by roasting them, since they become sweeter with caramelization. 

Try adding sliced beets, squash, or carrots to the mix!

Serves 4.

Ingredients:

• 3 Tbsp olive, avocado, or coconut oil

• 4 - 5 sausage links: chicken, turkey, or vegan alternative (about .2 lbs each / 90 g)

• 16 oz. (450 g) green beans (fresh or frozen)

• 16 oz. (450 g) brussels sprouts (fresh or frozen)

• 2 large potatoes, washed, peeled and cut into cubes

• 1 Tbsp dried rosemary

• 1 Tbsp dried thyme

• Salt & pepper to taste

Directions:

1. Drizzle 2 Tbsp of your oil of choice on a rimmed baking sheet and place in the oven.

2. Preheat the oven to 425° F (220° C). 

3. Toss the green beans, brussels sprouts, potatoes in a large bowl with remaining 1 Tbsp of oil, plus the herbs. Set aside. 

4. Cut the chicken sausage links into circles. Set aside.

5. When the oven is heated, carefully remove the baking sheet and place the veggies and sausage links in a single layer on the sheet. Sprinkle with salt and pepper and roast for 30 - 45 minutes, stirring every 10 - 15 minutes so they roast evenly.

6. It will be done when the potatoes are cooked through and everything is caramelized. Carefully remove from the oven and add more salt and pepper if desired. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by rudisill from Getty Images Signature

Recipe: Shrimp Fajita Bowls

This recipe always feels like a special treat! Once you get the veggies chopped, it cooks up quickly.

Experiment with your favorite toppings - and also with the protein of your choice. Try chicken or tofu for variety.

If you don’t want to serve rice or quinoa, try cauliflower rice. To make: pulse cauliflower florets in a food processor with 1 Tbsp. of water, until it is the consistency of rice, and then steam.

Serves 4.

Ingredients:

Fajitas

• ¾ tsp each: chili powder, garlic powder, cumin, paprika (or 1 Tbsp. of your favorite taco seasoning)

• 2 Tbsp olive oil, divided

• 4 medium bell peppers, cut into strips

• 1 onion, sliced

• 2 cups (200 grams) sliced mushrooms

• 1 pound (450 grams) shrimp, peeled and deveined

• 1 Tbsp lime juice

Shrimp Bowls

• Fresh lettuce

• Chopped tomatoes

• Avocado slices

• Lime slices

• Optional - cooked brown rice, black beans, or quinoa

Directions:

1. Combine spices in a small bowl and set aside.

2. In a large skillet over medium heat, heat 1 Tbsp olive oil. Saute the onion for 6 - 8 minutes, until translucent. Add the peppers and continue sauteing for another 5 minutes, until softened.

3. Sprinkle half of the spice blend over the vegetables in the skillet, stirring well to combine. Add the mushrooms and saute for another 3 - 4 minutes, until they start to soften.

4. Move the veggies to the outside of the skillet, making a “well” in the middle for the shrimp. Add the olive oil, shrimp, and the remaining spice blend and saute for about 5 minutes, flipping the shrimpo halfway through so they cook on both sides.

5. Remove from the heat.

6. Assemble your bowls with your favorite fixings: Make a “bed” of lettuce and optional rice or beans, top with fajita mix, and add tomatoes, avocado slices and additional lime, if desired.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva from Fudio from Getty Images

Recipe: Moroccan Inspired Quinoa Salad

This plant-based salad is a perfect one-dish meal prep for quick lunches or dinners. Cook it up ahead of time, place in individual portion-sized containers, and add the almonds, veggies, and optional goat cheese when it’s time to eat.

Serves 4.

Ingredients:

• 1 Tbsp olive oil

• 1 medium onion, diced

• 1 clove garlic, minced

• 2 tsp Ras El Hanout OR ½ tsp each: turmeric, cumin, ginger, cinnamon

• Freshly ground black pepper

• 2 cups (475 ml) vegetable broth

• 1 cup (170 g) uncooked quinoa

• 1 (15 ounce) (400 g) can chickpeas, rinsed and drained

• ½ cup (80 g) chopped dates

• ½ cup (50 g) toasted sliced almonds

• For Serving: 2 small cucumbers, peeled and diced

• For Serving: 1 large tomato, deseeded and chopped

• Optional: Goat cheese crumbles (about a half-cup / 110 grams), 6 oz. tuna or diced/shredded cooked chicken

Directions: 

1. Heat the olive oil in a large pot over medium heat. Add the onion and saute for 3 - 4 minutes, and then add garlic, stirring constantly so that it doesn’t burn, cooking for 1 minute. Add the species and cook for another 60 seconds.

2. Add the broth slowly, stirring to incorporate the spices, and then add quinoa. Bring the mixture to a boil and reduce heat to low, cover, and cook for 15 minutes.

3. Remove from the heat and stir well. Add the chickpeas and dates, and taste for seasoning. Add salt and pepper if necessary.

4. Serve immediately or refrigerate for later. When it’s time to eat, stir in tomatoes and cucumbers, optional goat cheese, and a garnish of toasted almonds.

Protein booster: add 3 ounces of tuna or chicken before serving.

Note: the recipe calls for a Ras El Hanout spice blend but if you don’t have it on hand, you can easily substitute your own version.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by joannawnuk from Getty Images 

Recipe: Potato, Bean & Spinach Hash

You’ll love this plant-based comfort food recipe.

Serves 4

Ingredients:

• 2 Tbsp olive oil

• 1 white onion, sliced

• 2 large potatoes, peeled and diced

• Himalayan salt, to taste

• 1 can white beans, drained and rinsed

• 6 big handfuls of fresh spinach, chopped

• ½ cup (60 g) feta cheese, crumbled

• Zest of 1 lemon

• Ground black pepper to taste

Directions:

1. Heat the olive oil in a large skillet over medium-high heat. 

2. Add the onion and saute until it starts to soften, 4 - 5 minutes.

3. Add the potatoes and 2 pinches of salt, tossing well to combine. Cover the skillet and cook for 8 - 10 minutes, stirring occasionally to make sure the potatoes brown on all sides.

4. Add the beans and cook for another 5 minutes, stirring occasionally. 

5. Add the spinach and cook till wilted, about 3 - 5 minutes.

6. Take off the stove and stir in the cheese, lemon, and season with salt and pepper to taste.

7. Serve immediately.

To make it vegan: Instead of cheese, use ¼ cup (40 g) nutritional yeast and 1 tsp garlic powder (or use prepared vegan “cheese”).

Make it decadent: Serve with a poached / fried egg on top of each serving.

Toss in extras: add veggies you have on-hand to the combo - diced beets, carrots, celery would all be delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Brett Holmes Photography from Getty Images

Recipe: Avocado Sauerkraut Sandwich

Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?!

Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it.

It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut).

PLUS … it’s super filling, fiber-rich, contains gut-friendly sauerkraut, and can be entirely plant-based if you use a vegan butter spread.

Depending on your preferences, you can use pumpernickel bread, sprouted-grain bread, or good-quality gluten-free bread.

Avocado Sauerkraut Sandwich

• 2 slices bread (tasty gluten-free is hard to find so we make our own)

• ½ Tbsp grass-fed butter or vegan butter spread

• 3 big Tbsp of your favorite hummus

• 3 big Tbsp naturally fermented sauerkraut

• ¼ avocado, peeled and cut into slices

Heat a skillet over medium-high heat.

While it’s heating, take one of the bread slices, butter one side of it, and place it butter-side-down on the skillet. Spread the slice with half of the hummus, and cover it with the sauerkraut and avocado slices.

For the remaining slice of bread, slather one side of it with butter and the other side with the remaining hummus. Place it hummus-side-down over the avocado slices.

Let it cook for about 4-6 minutes until the bread is toasted. flip the sandwich over and cook for another 4-6 minutes, until the sandwich reaches your desired level of toastiness.

Roasted red pepper hummus is so good in this, but I don’t think you can go wrong with any flavor!

Try it and let me know what you think.

Recipe by: Saara Haapanen

Photo Credit: Canva by zeleno from Getty Images  

Recipe: Naturally Delicious No-Bake Cookies

Are you a fan of no-bake cookies? Soooo good!

But have you ever seen the original recipe?

Talk about fat and sugar bombs… whoa!

Not anymore… I’ve got a healthified version for you that’s a lot less sugar, and - bonus - it’s loaded with fiber and antioxidants.

PLUS (and most importantly), these cookies taste DELICIOUS!

NOTE: I use a little less honey when I make these, but my taste buds are used to less sugar. You can start with this amount and adjust the next time you make them (because there will be a next time)!

If you want a deep dark chocolatey cookie, use the full 4 Tbsp in this recipe (it’s rich). But if you want a milder taste, 3 Tbsp still delivers a chocolate punch!

Naturally Delicious No-Bake Cookies 

(makes 18 - 20 cookies)

Ingredients:

• ½ cup (165 grams) honey

• ¼ cup (56 grams) unrefined coconut oil (or grass-fed butter)

• 3 - 4 Tbsp cocoa powder

• ¼ tsp sea salt

• ½ cup (130 grams) natural peanut or almond butter

• 2 Tbsp chia seeds (optional)

• ¾ cup (60 grams) old-fashioned rolled oats

• ⅓ cup (50 grams) chopped pitted dates or prunes

Directions:

1. In a medium saucepan over medium heat, combine the honey, coconut oil, coca, and sea salt. Stir until the coconut oil is melted and the mixture is fully combined, about 3 minutes.

2. Stir in the nut butter and chia seeds and cook until the nut butter is smooth and melted, another 3 minutes. Turn the heat off and stir in the oats and dates. Cover the saucepan and let stand for 5 minutes.

3. Scoop out the “batter” by Tablespoons onto a parchment-lined baking sheet. Place in the refrigerator for at least 30 minutes so they can firm up before eating.

4. These should be stored in the fridge as they taste best when they are cold.

I hope you enjoy them!

Recipe by: Saara Haapanen

Photo Credit: Canva by Joshua Resnick

Recipe: Savory Lentils with Greens

This recipe qualifies as a stick-to- your ribs comfort food that’s good for you! Plus, it makes for great leftovers.

As-is, this is a vegan recipe but if you want to add more protein, stir in 1 cup of cooked, shredded chicken. 

Serves 6

Ingredients:

• 2 Tbsp coconut oil or butter

• 2 celery stalks, chopped

• 2 carrots, peeled and chopped

• 1⁄2 onion, chopped

• 1⁄4 cup apple cider or white wine vinegar 2 cups uncooked lentils, rinsed

• 2 medium potatoes, peeled and chopped

• 6 cups (1.4 liters) veggie or chicken broth, divided

• 1 bay leaf

• 1 tsp each dried marjoram and thyme

• 1⁄2 cup (120 ml) full-fat coconut milk

• 4 large handfuls fresh spinach or kale salt and pepper to taste

• olive oil and lemon juice (or vinegar) for topping 

Directions:

1. In a soup pot or good-sized saucepan, melt the butter or coconut oil over medium heat. Add the celery, carrots, and onion and saute for 10 minutes, until they are soft. Drizzle in the vinegar and stir to deglaze the pan.

2. Add the lentils, potatoes, and 4 cups (950 ml) of the broth, stirring. Add the bay leaf and spices and let simmer for 45 minutes.

3. Stir occasionally and keep your eye on the pot, adding extra broth when needed so there’s enough liquid to cover the mixture.

4. When the lentils are cooked through, pour in the coconut milk and stir to incorporate.

5. Add salt and pepper to taste.

6. Just before serving, drizzle with olive oil and lemon juice. 

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images