Autumn Herah

Prosciutto Wrapped - Cranberry, & Brie Stuffed Chicken

Ingredients:

• 2 large chicken breasts
  
• 4-6 pieces of prosciutto
  
• brie wedge, cut into thin slices (omit for paleo)
  
• 1 tablespoon dried chives
• 1 teaspoon powdered garlic
• 1 teaspoon dried parsley
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 cup fresh cranberries
  
• ½ orange juiced (optional)
  
• 1/8 cup of water
  
• 1/8 cup honey (omit for keto)
  

Directions

Cranberry Sauce

1. take the cranberries, orange juice, water, and honey and put it in a small pot
   
2. on medium heat, uncovered, cook the mixture stirring consistently
3. once cranberries start to pop (about 10 minutes) manually mash mixture while heat is still on reducing the cranberries further
4. cook until desired consistency is reached (a jelly like mixture)

stuffed chicken

1. preheat oven to 400°f
2. fillet chicken breast almost in half, leaving a side still attached
   
3. mix chives, garlic, parsley, salt, and pepper and rub mixture on chicken breasts
4. laying the chicken breast open, stuff slices of brie into the pocket of the chicken breast
5. take some of the cranberry sauce and layer it lightly on top of the brie
6. take two slices of prosciutto and lay it on top of the cranberry, one on each chicken breast
7. close the chicken breast
8. Wrap 1-2 slices of prosciutto around each chicken breast, “sealing” the prosciutto on the opposite side of the pocket
9. lay the chicken breasts on a baking sheet (leave plenty of room between them) and bake for 15 - 20 minutes (make sure the chicken reaches 165 °f)
10. Remove the chicken from the oven and let rest for 10 minutes. 
11. Serve with potatoes and / or a mixed greens / spring salad salad
    

Daily Dietary Essentials

so recently I crafted a list of daily essentials that I have added to my routine to ensure that I am getting the maximum amount of nutrients and beneficial things out of my diet. Because I am a profoundly picky eater and also super lazy this can be super hard, so I found several go-to, non-pill, supplements and snacks to add to help keep me on track. These are those things.

First thing in the morning

ok so maybe not FIRST thing in the morning, but before my coffee for sure, I drink what I call “the green sludge from hell”. Sounds appealing doesn’t it?

The Green Sludge (vegan)

I am SURE there is a better tasting way to consume this, buttttttttt I would rather just do it and get it over with

ingredients:

• ½ scoop of Garden of Life Perfect Food Original Green Formula
  
• 1 tablespoon Bragg Apple Cider Vinegar (has to be the unfiltered kind with “the mother”)
• 5mg Glutamine
• about 8oz of water

Why?:

1. Garden of Life Perfect - Original Green has a wide range of ingredients that I do not normally consume like barley, alfalfa, wheat grass, oat grass, spirulina, chlorella, kelp, and about half a dozen others. On top of that the “Originial Green Formula” specifically includes HSO (Homeostatic Soil Organisms) probiotic and enzyme blend, not the usual lactobacillus family of probiotics, making this a great addition for your gut.
2. L-glutamine is an amino acid that supports a healthy intestinal lining and immune function, and assists in healing after injury or surgery and in muscle cell repair. L-Glutamine is essential in minimizing muscle breakdown, supporting endurance, smoothing digestion, and enhancing nutrient absorption. A 2015 study found that athletes taking glutamine prior to long distance running experienced less intestinal permeability, which ultimately aided in the suppression of inflammatory pathways. And even with insufficient water balance, athletes have experienced boosts in aerobic endurance, as glutamine can act as a fuel source for cells.  Glutamine is also the gut’s preferred source of fuel to help the body repair intestinal damage and support the immune system.
   
3. There is a lot of bad information out there about the miracles that apple cider vinegar has preformed, but here are some science backed reasons you may want to consider. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. and Vinegar may help treat ulcerative colitis by suppressing inflammation & increasing good gut bacteria. Now if you know me at all, you know I am big into gut health, so primarily I add this for the last one, but all that other stuff is good too.
   

*pro-tip, hold your nose and chug like your life depends on it*

In My Coffee

of course I cannot be normal and just have your run of the mill coffee.

not bullet-proof, but not, not bullet proof coffee (keto friendly)

ingredients

• organic, free-trade coffee, usually abouttttt 20oz
  
• 1 scoop Quest MCT oil powder
• 5g (half a scoop) of Collagen Peptides Powder (currently I am using Primal Kitchen, but I have no allegiance to any brand - just make sure it is grass-fed)

Why?

1. MCT Oil: Fats like these are important to support a healthy brain and multiple body systems. They play a particularly valuable role in weight management because of a positive effect on leptin receptors, assisting in keeping you feeling full and satisfied for hours. Here is a 12 page report on why coconut oil is good if you need convincing.
   
2. Collagen: Collagen, a protein found in the body’s connective tissues (such as the skin and the gut lining) is made by the human body, but it can also be consumed. Because collagen is a primarily component of the cells that line the gut, it’s a fantastic ingredient for supporting the digestive system. Peptides in hydrolyzed collagen actually make it intact to cartilage and it is also high in proline and glycine, which makes collagen also great for joint health. Plus in a recent study of 26 healthy females who displayed visible signs of natural and photoaging in the face, daily supplementation with 1 gram of hydrolyzed collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in global lines and wrinkles. Additionally, an 18% increase in the content of hemoglobin was found in the skin dermis suggesting improved microcirculation.
   

Mid-Morning or Mid-Afternoon Snack

I try not to eat unless I am hungry, sometimes I get hungry mid-morning, other times I am barely hungry until well after the standard “lunch” hours. This is the one thing that I like to mix it up so I do not necessarily eat all these every day, but I eat probably at least one daily.

RX Bars (Blueberry) (vegetarian)

the blueberry is just preference, but I am a big fan of RX Bars. They are on the pricey side, but for being as small as they are they pack a punch and definitely help satisfy my hungry and various sweet cravings while managing to be healthier than many other options.

Epic Sea Salt and Pepper Venison Bars (paleo)(keto)

again on the pricier side, but an awesome lower calorie, paleo snack that is perfect throughout the day. Salty and peppery, and not too tough to chew like a lot of jerky. I have never really eaten venison before, and I feel a little bad when I look at the cute deer on the package, but they are so tasty.

Garden of Life Raw Meal Replacement Shake (Chocolate) (vegan)(keto - 1 net carb!)

gimmie that good, good chocolate protein powder. This did not taste great upon first try, but now I am kind of addicted to it.This clean protein powder is basically like taking a handful of vitamins and fulfilling protein all in one. Sometimes I drink this as a snack, sometimes I drink it as my lunch. Really depends on the day, but it is definitely a great way to feel full, while getting an excellent does of vitamins and minerals you need to keep you healthy.

With Dinner

normally with my dinner I take the bulk of my daily vitamins, because I was already doing that, I incorporated my wellness shot into my dinner time routine as well.

Züpa Noma Carrot Ginger Turmeric Immunity Boost Veggie Shot (vegan)(paleo)

At just 2fl oz this little dude managed to contain orange, carrot, lemon, apple, ginger, olive oil, yam, lemongrass, turmeric, cinnamon, and cayenne into one sweet, spicy, orangey, paleo, sugar-free emergen-c basically. (speaking of which did you know emergen-c is literally just orange dyed, sugar water, with some citric acid? Essentially you are just as well off drinking sunny-d as you are taking an emergen-c). While everything in this little bottle is good for you, specifically relating to your immune system, the powerhouse for me in turmeric. I even wrote an entire blog post once about why you should consume more turmeric in your diet. (*pst* if you use my referral code you get a discount on your order, and I get a discount on my future orders)

Occasionally

Whole  Züpa Noma Soup Smoodies (paleo) (vegan options)

now these are definitely $$$, presently they have 9 (? it changes how many they offer) different options (including a current seasonal pumpkin spice blend), 3 of which have added collagen (our super friend food from before). As mentioned previously, I am a picky eater and I do not get the diversity of fruits and veggies in my diet that I should be getting, and this is a really great lazy way to do so. I was super skeptical that I was going to like any of these, but so far I tried every available soup (except the Cauliflower Cashew I have a bottle coming with my next order) and I love every single one. These are about $6 - $8 a bottle which is a lot for a Smoodie so I do not drink these frequently, but order about a case a month. As with the shots, if you use my referral code we both get a discount and that is nice.

balsamic chicken with lemon kale quinoa and cucumber salad on the side

Ingredients

Lemon Quinoa:

1. ½ cup dry quinoa
   
2. 1 cup vegetable or chicken stock
   
3. Pinch of salt to season
   
4. Juice of ½ a lemon
   
5. 4-5 handfuls de-stemmed, chopped kale (about ½ of a bunch)
   
6. 1 tablespoon olive oil

Balsamic Chicken:

1. 6 boneless chicken thigh or breast fillets , trimmed of fat
   
2. 1 tablespoon olive oil
   
3. 2 tablespoons balsamic vinegar
   
4. Juice of ½ a lemon
   
5. 1 teaspoon vegetable stock
   
6. 1 clove garlic, crushed (can sub 1 teaspoon garlic powder)
   

Cucumber Greek Salad

1. 2 cucumbers peeled and chopped into ¼ moons
2. 1 cup sliced gourmet medley of tomatoes (or 4 - 6 Roma tomatoes)
3. ½ of a red onion sliced
4. ¼ cup olive oil
5. ½ lemon juiced
6. 2 teaspoons dried oregano
7. ½ cup crumbled feta cheese
8. Salt and Pepper to taste
9. Black olives pitted and sliced and/or garlic stuffed olives, sliced (to taste)

Directions

Lemon Quinoa:

1. In a small saucepan, combine quinoa, stock and salt together. 
2. Bring to the boil; reduce heat to gentle simmer, cover with a lid and cook for 15 minutes or until broth has absorbed and quinoa is soft. 
3. while quinoa is cooking saute kale in one tablespoon of olive oil until wilty
4. Remove quinoa from heat and set aside while still covered and allow to steam. 
5. After about 2 minutes, fluff with a fork. 
6. Allow to cool slightly and add the kale and lemon juice. 
   

Balsamic Chicken:

1. in a mixing bowl big enough to accommodate your chicken mix together the olive oil, balsamic vinegar, lemon juice, stock, and garlic and mix well
   
2. dip your chicken pieces to make sure they are all covered in the marinade
3. Add the chicken fillets in a large skillet or nonstick pan with the Saute the chicken until nice, crispy and golden on both sides, and cooked through.
4. Remove from heat; allow to cool slightly, and slice into 1-inch strips. 
   

Cucumber Greek Salad

1. In a large bowl, combine cucumbers, tomatoes, and onions.
2. In a smaller bowl, mix the olive oil, lemon juice, and dried oregano. Pour over the vegetables and mix well. Season salad with salt and pepper.
3. Sprinkle feta cheese and olives over the top of salad and mix. Taste and adjust spices if need be. 
4. Refrigerate until ready to eat. 

Harvest Vegetable Lasagna

Ingredients

• 6 oz no-boil lasagna
• 13”x 9″ baking dish

• For the vegetable filling:
• 1 medium acorn squash, sliced thinly
• 1 large zucchini, sliced thinly
• 1 medium eggplant, sliced thinly
• 1 ½ tsp dried thyme
• salt & pepper to taste
• olive oil
• For the marinara sauce (or two jars of no sugar added store bought marinara sauce):
  
• 1 28 oz can crushed tomatoes
• 6 cloves garlic, minced
• 1 medium size yellow onion, chopped
• 1 medium size red bell pepper, chopped
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tbsp olive oil
• salt & pepper
  
• For the cheese filling:
• 15 oz ricotta cheese
• 8 oz Parmesan cheese, grated
• 16 oz fresh mozzarella cheese
• 6 oz baby spinach
• 1/8 tsp nutmeg
• 1 tsp garlic powder
• ground pepper to taste
• salt to taste
• olive oil

Instructions

For the vegetable filling:

1. Preheat your oven at 400 degrees F and prepare your baking sheet for roasting vegetables.
2. Slice squash, zucchini and eggplant into 1/8 inch thick and place the squash and zucchini in a large mixing bowl (no need to peel, unless preferred otherwise).
3. set aside the eggplant and lightly sprinkle salt of your choice over the eggplant, then allow the eggplant to sit about 10 minutes
4. after the ten minutes take a paper towel and lightly pat the excess water and salt off the eggplant, and move it to the mixing bowl with the other veggies.
5. Drizzle some olive oil, add fresh thyme, a pinch of salt and pepper into the bowl
6. gently toss the vegetables with your hands until every vegetable is lightly coated with the oil and seasonings
7. Place the vegetables single layer on baking sheet(s) making sure they don’t overlap or crowd too much (you don’t want to steam the vegetables)
8. Roast it in the oven for about 15 minutes. Set aside when ready.
9. When done roasting the vegetables, turn the oven temperature to 375 degrees F.

For the marinara sauce:

1. In a saucepan, heat 1 tablespoon of olive oil.
2. Add onions and garlic and cook for about 3 minutes.
3. Add red bell pepper and cook for another 3 minutes.
4. Pour in tomato sauce.
5. Add the dried oregano and basil.
6. Add salt and pepper, adjusting to your taste.
7. Let it come to a boil and set aside.

For the cheese filling:

1. Wilt the spinach on a pan with a little bit of olive oil (I used baby spinach so I don’t get the stringy stems).
   
2. In another bowl, combine ricotta cheese and Parmesan cheese.
3. Add the spinach, nutmeg, garlic powder, salt and pepper. Mix well.
4. slice your fresh mozzarella and set aside

Assemble:

1. On the bottom of the dish, spread marinara sauce, just enough to cover the surface.
2. Layer with lasagna noodles (note that the noodles expand as they cook).
3. Layer the vegetables, you can choose how you want to go about this, I did one vegetable per layer but that is up to your discretion
   
4. The cheese mixture goes next (about a cup and a half), spreading evenly.
5. on top of the soft cheese add a few slices of your fresh mozzarella
6. Spread the marinara sauce over.
7. Repeat the layering – noodles, cheese mixture, vegetable filling and marinara sauce.
8. Top with noodles, then add the remaining sauce and dollops of the remaining cheese mixture / fresh mozzarella slices
9. Bake for 35-45 minutes, uncovered
10. Let cool for about 15 minutes and enjoy

One Pan Autumn Pork Chops with Apples and Onion

INGREDIENTS

• 2 Tbsp olive oil divided
• 3-4 oz bone-in pork chops
• ¾ cup low-sodium chicken bone broth
• 1 tsp Dijon mustard
• 1 Tbsp fresh sage, chopped
• 1 ½ tsp fresh rosemary, chopped
• ½ tsp fresh thyme, chopped
• Himalayan salt, to taste
• black pepper, to taste
• 2 medium apples, thinly sliced (I used Honeycrisp)
• 1 small red onion, thinly sliced

INSTRUCTIONS

1. Season both sides of pork chops with Himalayan salt and black pepper.
2. Add 1 Tbsp olive oil to large heavy bottomed pan (or skillet), and heat over MED-HIGH heat. 
3. Add pork chops to pan, leaving at least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Chops will continue cooking in the sauce later.
4. Remove pork chops to a plate.
5. In a small mixing bowl, whisk together chicken bone broth and mustard, set aside.
6. Add remaining 1 Tbsp oil to the pan
7. Add apples and onions. Cook for several minutes stirring occasionally, you don’t want to caramelize, just soften. Season with salt, pepper, sage, rosemary, and thyme. Stir to combine.
8. Pour in the broth and mustard mixture, stirring to combine.
9. Slide pork chops back into the pan, nestling them down in between the apples.
10. Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half.

Recipe can be adapted to make with chicken instead of pork chops, cooking times will vary.

Consider serving with my Autumn Kale Salad