Honey Lime Chicken

Yes, chicken can taste good. Really it can....

Here is another wonderful receipe from Rauchel McDaniel.

 Here you go!

3 Tablespoons low sodium soy sauce
2 Tablespoons Honey
1 Tablespoon extra virgin olive oil
Juice of one lime
2 garlic cloves, minced
1-2 tablespoons Siracha
2 tablespoons clinatro
1 pound skinless, boneless chicken breasts (Thinly sliced really works the best)

In a large zip lock freezer bag combine all your ingredients (execept chicken).  Mix throughly.
Add chicken breasts that have been rinsed and patted dry.  Seal and marinate in refrigerator.  I like to marinate it over night for the best flavor.

Grill on medium high heat for 6-8 minutes per side, until juices run clear.

Crispy Cod

This recipe was given to me by Rauchel McDaniel.  It's a fantastic cod recipe.  It's a once a week meal at my home.

The recipe calls for a Corn Flakes as the breading to cut calories. I've tried it with Chickpea Flour and Almond Flour as the breading.  Both ways gave it different flavors and both were amazing.  

Canola or Olive Oil cooking spray

1 1/2 to 2 cups cornflakes (finely crushed, I use my vitamix to do this)

1/2 tsp cayenne pepper (omit if giving it to little ones and use paprika instead)

1/4 tsp. black pepper

2 to 4 egg whites, beaten

2 pound cod or haddock, cut into 4oz portions (business costco has frozen 4oz cod loins)

Preheat oven to 425F.  Line a large baking sheet with foil and a wire. Transfer cornflakes to a shallow dish and add cayenne and black pepper.  Add egg whites in a third shallow dish and beat until fluffy.  Dredge fish in egg white and then coat all sides with the ground cornflakes mixture.  Place on the prepared wire rack.  Coat both sides of the breaded fish with cooking spray.  Bake until opaque in the center and the breading is golden brown and crisp, about 20-25 mintues.

Serves 4.

Protein Pancakes

Pancakes you can eat without the guilt and YES, they are gluten-free if you want them to be.

They look like the real thing but they taste even better and your waist will thank you for it.  

I've learned to not tell my kids I'm giving them "Protein Pancakes"  I just call them pancakes.  They won't eat anything with the word "protein" in front of it.   These are a staple at my house, they can be eaten with syrup (Agave is better) drizzled on top or with Justin's Chocolate Almond Butter smashed between them (Rauchel's way). 

 There are a few different ways to make them so here is the basic and a couple other ways too.  But, play around with the recipe and make them your own.  One batch will make about 10 pancakes.  I usually make 2 batches at a time and keep them in the fridge.  This way I just have to heat them up for a quick breakfast or snack.  One 6 inch pancake is about 25-40 calories (depending on the version you make).

Have fun with it!!!

Basic Recipe

1 cup of cottege cheese ( I use 2%)
1 cup of gluten free oats (I use Bob's Red Mill, you can use regular oats if you don't need them to be gluten free)
6 egg whites
about 10 drops of liquid vanilla stevia
1 tablespoon cinnamon
1 tablespoon vanilla extract
1 teaspoon cardamon

Blend all ingredients in a blender until liquid.  Make just as you would regular old pancakes.

Sweet Potato Protein Pancakes 

(this is also a good way to sneak sweet potatoes to kids)

1 cup of cottege cheese ( I use 2%)

1 cup of gluten free oats (I use Bob's Red Mill, you can use regular oats if you don't need them to be gluten free)

6 egg whites

1 whole cooked sweet potato, without the skin ( I like to use the white (japanese) sweet potato)

about 5- 10 drops of liquid vanilla stevia

1 tablespoon cinnamon

1 tablespoon vanilla extract

1 teaspoon cardamon

Blend all ingredients in a blender until liquid.  Make just as you would regular old pancakes.

Anna's Protein Pancakes

(this is what happens when you go to make some and you realize you're missing some of the ingredients)

1/2 cup of cottege cheese ( I use 2%)

1/2 cup greek yogurt ( I like to use Fage)

1 cup of gluten free oats (I use Bob's Red Mill, you can use regular oats if you don't need them to be gluten free)

6 egg whites

about 10 drops of liquid vanilla stevia

1 tablespoon cinnamon

1 tablespoon vanilla extract

1 teaspoon cardamon

Blend all ingredients in a blender until liquid.  Make just as you would regular old pancakes.

Gluten-Free Irish Soda Bread

Happy St. Patricks Day!!!!

I have spent days looking for a healthier alternative to Irish Soda Bread for our St. Patricks Day meal today. 

I didn't find a darn thing so I had to create and cross my fingers on this one.  WOW!!  It worked and tasted amazing.  So here it is.  I didn't include rasins like the traditional one.  My husband and kids wouldn't eat it then and honestly not sure I would either.  Give it try.  I think this is something I would also make to serve with soup or use as the bread for brushetta insead of a baguette

.

2 1/4 cups gluten free flour ( I used Maninis Gluten Free Multi Purpose Flour Mix)

3/4 cups gluten free oats ( I used Bob's Red Mill Gluten Free oats)

1 1/2 tsp baking soda

1 tsp salt

4 Tbls ( 1/2 stick) cold unsalted butter, cut into1/2 inch pieces

1 1/2 cups plain greek yogurt ( I used Fage)

Preheat oven to 425F.  

In a large bowl, stir together the flour, oats, baking soda and salt. Using a pastry blender or 2 knives, cut in the butter until the mixture resembles coarse meal.  Add the yogurt and stir to blend, forming a rough ball.  The dough will start rising as soon the baking soda comes in contact with the yogurt, so work quickly to form the dough.  Turn the dough out onto a lightly floured work surface and knead gently for about 30 seconds.  The dough should feel soft to the touch.  Flatten slightly into a 7-inch dome and sprinkle with flour, spreading the flour lightly over the surface.  Using a sharp knife, cut a shallow X in the loaf from one side to the other.

Transfer dough onto a baking sheet ( I used my pampered chef baking stone).  Bake until the loaf sounds hollow then tapped on the bottom, 30-35 mintues.  Transfer to a wire rack to cool. 

ENJOY!!!

Homemade Bourbon Vanilla Extact

Who doesn't like vanilla?   

I figured I would finally post out into the world a recipe I have never shared.  Yes!! This is the world's best vanilla extact.  I use vanilla in almost everything.  Good vanilla is expensive at the stores and not always the best.  Making your own is extremely easy, and much less expensive than purchasing it. This a great way to have the BEST vanilla always within an arms reach.  I hope you have as much fun making it as I do!  

Vanilla extract will last indefinitely, and will become even more pronounced in flavor as it ages. Homemade Vanilla Extract may be used in exactly the same manner as commercial Vanilla Extract.

750ml of Good Bourbon (doesn't have to be the best but not the bottom shelf)
4 -8oz glass amber bottles or glass containers of your choice ( you can use any size too, it makes roughly 26 ounces).
35-40 whole vanilla beans (I use a combination of Uganda Gold, Madagasgar, India and Tahitian) Use about 8 beans per 8oz.

Split vanilla beans lengthwise with a knife, leaving the seed inside intact.  Place vanilla beans in a jar, cover with bourbon, and cap tightly.  Agitate the mixture by shaking the jar once per day for approxinately 4-6 weeks.  The mixture will turn a dark brown color, and will become stronger in flavor with time.  You may infuse the vanilla beans for as long as you would like, you can also add more beans to the jar to make a stronger and more concentrated Vanilla Extact.  Once the flavor of the extact has reached the desired strength, strain the vanilla beans out and bottle the resulting extract.   You can also leave a bean or two to make it more attractive.

Here are a few great places to get some vanilla beans:

www.amadeusvanillabeans.com

www.beanilla.com

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Protein Breakfast Cookie with Oats

After tying so many breakfast cookies I finally put one together that just hit the spot . Plus, one the kids would eat too!  Getting my kids to eat anything is always a challange.  Is natural sweetenend with bananas and applesauce but sweet enough to fool even the pickest of eaters.  It's packed with good protein too.  My husband isn't much of a breakfast eater and he loves this for on the go with his cup of coffee.  These are great for kids who like to skip a big breakfast before school.  Perfect for a snack anytime and great as a pre-workout snack.  Make these a healthy part of your morning!

2 whole Ripe Bananas, mashed until creamy (riper the better and they're sweeter)
1/3 cup peanut butter or any nut butter
2/3 cups unsweetend applesauce (I like to use cinnamon applesauce to change it up sometimes)
1/4 cup Vanilla protein powder (you can use Whey or any Plant Protein powder)
2 tsp Vanilla Extract
1 1/2 cups quick oatmeal (uncooked) I like Bob's Red Mill Instant Oats
1/4 cup finely chopped walnuts
1/4 cup mini chocolate chips ( can use carob chips too)
1 tsp cardamon
2 tsp cinnamon
1 tsp allspice
1/2 tsp pumpkin pie spice

Preheat oven to 350F.
In a large bowl, mix mashed bananas and peanut butter until completely combined.  Then add in the applesauce, vanilla protein powder and vanilla extact.  Mix again until completely combined. Next add the rest of the ingredients and combine.  Let the dough rest for 10 minutes.
Drop the cookie dough, by the spoonfuls ( I like to use the pampered chef large scoop, makes the perfect size), onto a parchment paper lined cookie sheets and flatten into circles.

Bake for approximately 30 mintutes, or until golden brown and done.  Remove from oven and let rest on cookie sheet for 5 mintues, them move to a cooling rack.  When cookies are completely cool store in an airtight container.  I put mine in the fridge to give them a longer shelf life.  They last out the fridge for about 5 days and a week and half in the fridge.

Makes about 14 cookies and are around 195 calories each.

No Bake Energy Balls

Yummy Yummy!

My kids can't get enough of these and either can I.  I keep these made at all times.  They satisfy the sweet tooth without all the guilt.   

1 Cup Oatmeal ( I use Bob's Gluten Free Oats, but use what you like)
1/2 Cup Peanut Butter or any nut butter (I love to change it up, I just used Justin's Maple Almond Butter)
1/3 Cup Honey
1 Cup Coconut Flakes
1/2 cup Ground Flaxseed (Also known as Flaxmeal)
1/2 cup mini chocolate chips ( I use EnjoyLife Dairy Free, you can also chop up some dark chocolate)
1 tsp vanilla

Mix everything together above in a medium bowl ( you'll need to use your hands to get things really mushed together).  Roll into balls and store in fridge for 30 minutes before eating.  Store in an airtight container in the fridge.  They should keep over a week if they last that long!   Makes about 14 balls.  I think they are about 100 calories each.

Add things and change it up a bit to make it your own.

Hi there and welcome to the Sensibly Delicious Food Blog.  All the recipes you see on this blog are creations I have put together along with two other wonderful women (Rauchel McDaniel, CPT and Anna Jones).  First, a huge shout out to Anna and Andrew Jones for coming up this wonderful blog name.  Thanks again!!  The idea of this blog is to get great recipes out to all of us who know we need to eat healthy and want to but well....it needs to taste good!  My goal is make this a community blog where people can submit their recipes to be posted here.  Eating healthy and staying healthy is always easier when you have a community of people working together.   There are a just a few requirements for submitting recipes.  They can not have any refined sugar and they need to be low in sodium etc, etc... you get the idea.  All recipes will be reviewed before posting.  (Quick Disclaimer....None of us are certified nutritionists so as always consult your doctor before undergoing any diet changes)  The food you see here is what we eat.  

Again, welcome and enjoy!