GARLIC BUTTER MEATBALLS W/ LEMON ZUCCHINI NOODLES

 

This easy and nourishing skillet meal is absolutely fabulous in every way imaginable! Cheesy turkey and pork meatballs just melt in your mouth and zesty zucchini help keep carbs low. Gluten-free, paleo, low-carb, keto friendly and ready in 30 minutes or less – It’s a clear winner with the whole family!

.
Serves: 4

:
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat (optional, sub with ground turkey for healthier option)
1/2 cup shredded cheese of your choice (mozzarella, cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
3 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice

 

 

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8 Foods to Eat For Happiness When You're Feeling Down

8 Foods to Eat For Happiness When You're Feeling Down

Sometimes you just have one of those days where everything seems to go wrong. Nothing feels good. Nothing can improve your mood. The only thing you can think about is a nice hearty meal or a decadent dessert to drown your feelings in. This may seem like a great idea in the moment, but it'll only take you further down after. Skip the ice cream, bowls of cereal, and that entire box of pizza, and focus on eating your way to happiness the healthy way. Battling emotions associated with depression is difficult. It's not an easy fix. But cleaning up your diet and eating foods that can give you energy and a mood boost can really help.

 

 

Dark Leafy Greens

Leafy greens like kale and spinach are great at fighting against inflammation. "According to a study published in JAMA Psychiatry, severe depression has been linked with brain inflammation." Try incorporating a little bit into each of your meals like adding it into your smoothies and omelettes. One study even found that a diet rich in leafy greens led to sharper memory and slower decline. Give us all the greens, please!

 

Walnuts

The keto diet may just be onto something! These nuts are extremely rich in omega-3 fatty acids, and, according to a study from the British Journal of Psychiatry, this type of fat supports brain function and reduces depression symptoms. If you're looking for a happy state of mind, try snacking on a few of these at a time.

 

Coconut

Coconut seems to be everywhere right now and you can never have enough of it because number one, it tastes amazing. Number two, it's so versatile. And number three, which probably should be number one, coconut is a mood-boosting food. Just like avocados, coconut can stimulate dopamine and serotonin synthesis. These two are key for lessening anxiety and increasing appetite, two common symptoms of depression. MCT oil is the type of fat found in coconuts, and it can be easily added to any recipe. Just call it the happy ingredient!

 

Berries

Blueberries. Raspberries. Strawberries. Blackberries. You name it. These are an incredible source of antioxidants. One study done by the Journal of Nutritional and Environmental Medicine that said, "After two years, those who were treated with antioxidants had a significantly lower depression score." Not only that but berries are delicious, sweet, and refreshing, making them the perfect thing to snack on for a mood boost. Plus, the colors can only brighten your day.

 

Dark Chocolate

Because we're all looking for a reason to justify eating more chocolate, aren't we? Most of us turn to chocolate in times of mood swings, especially women when it's that time of the month and cravings hit. Well, there's some legitimacy to it because dark chocolate has been found to be a stimulator of those same endorphins that give you feelings of happiness and pleasure. Of course, don't overdo it, because too much sugar can give you that opposite feeling.

 

Avocados

The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body! These beautiful babies are filled with loads of healthy fats. And believe it or not, even though protein gets all the talk these days, fats are just as important. Your brain needs fats in order to run smoothly. Avocados like to be called the happy fruit. According to Livestrong, "Avocados are rich in nutrients necessary for serotonin to develop and reach optimal levels in the brain." More serotonin equals more serenity!

 

 

 

Turkey

You might not have guessed this one because you all know far too well how turkey can make you feel. Sometimes it can make us really lethargic rather than energized, but this may all be a myth. Turkey meat is high in tryptophan. Our bodies need tryptophan to build up serotonin, a chemical that regulates both hunger and feelings of joy, according to CBS New York. Turkey is also high in protein, so it's perfect for getting your body moving, which is sure to make you feel better.

 

Sweet Potatoes

These guys are not just called SWEET potatoes for their taste. It's because they're sweet to the mind, body, and soul. The bright orange color that gets us so excited to cut into these comes from beta-carotene. Beta-carotene can also be found in other veggies like carrots and it helps to reduce any damage to the brain cells according to The Health Architect.

 

19 Surprising benefits of using Apple Cider Vinegar

Apple Cider Vinegar 

You just need to know this. 

https://youtu.be/g62Z607MFC4

How to prepare Avocado Shrimp Salad

AVOCADO SHRIMP SALAD

Ingredients
* 1lb uncooked deveined shrimp
* 15 grape tomatoes - halved
* 15 sunburst tomatoes - halved
* 2 avocados - peeled,  pitted and cut into chunks
* juices of 2 small limes
* 1/4 tsp garlic powder
* 1/8 tsp cumin
* pinch salt/pepper
* drizzle of olive oil
* handful of fresh cilantro - chopped

Directions
1. Drop shrimp into boiling water and cook until pink and curled into a "C" shape(appr. 2mins depending on the size). 
2. Drain shrimp and run under cold water to stop cooking.
3. Refrigerate until cold. Peel shrimp(if you want to)  and chop into bite size chunks
4. Combine shrimp and all the remaining ingredients in a large bowl. Gently stir.
5. Refrigerate until served.

Grilled Shrimp with Citrus Marinade

Serves 4
 INGREDIENTS
Zest and juice of 1 lime
 1/2 of an orange, juiced
 1/2 teaspoon grated fresh ginger
 1 teaspoon honey
 2 teaspoon olive oil
 2 tablespoons chopped cilantro
 1/2 of a jalapeño, seeded, deveined and minced Kosher salt and freshly ground black pepper to taste 1 pound large shrimp, shelled and deveined

 INSTRUCTIONS
Whisk together all of the marinade ingredients in a medium sized bowl. Taste for seasoning and set aside. Preheat grill to medium-high heat and brush the grates with oil. Thread the shrimp onto metal or wooden skewers and season with salt and pepper. Place the shrimp onto the grill and cook for approximately 1-2 minutes per side depending on the size of them. Remove the shrimp from the grill and the skewers, placing them into the bowl with the citrus marinade. Toss until coated and taste for seasoning adding more salt and pepper if needed. Transfer the shrimp to a serving plate and serve immediately.

Bruschetta Chicken

For the chicken:
1 pound thin cut boneless skinless chicken breasts
 1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon salt
1 teaspoon Italian seasoning
1/2 teaspoon pepper

 For the bruschetta topping:
1 1/2 cups diced tomatoes
1 clove of garlic, minced
1 tablespoon olive oil
1/4 cup thinly sliced basil leaves
salt and pepper to taste

 Place the olive oil, lemon juice, Italian seasoning, salt and pepper in a resealable bag. Add the chicken and seal the bag. Shake to coat evenly. Marinate the chicken for at least 30 minutes or up to 4 hours. Preheat a grill or grill pan over medium high heat. Add the chicken and cook for 4-5 minutes per side or until done. While the chicken is cooking, make the bruschetta topping. In a medium bowl mix together the tomatoes, garlic, olive oil, basil and salt and pepper to taste. Let stand for 10 minutes. Remove chicken from the grill, top with bruschetta and serve immediately.

Honey Orange glazed Chicken

Serves: 4-6
Ingredients
1 cup orange juice
½ cup cider vinegar
½ cup brown sugar, packed
¼ cup honey
2 Tablespoons chili powder
1 Tablespoon ground coriander 1 Tablespoon ground cumin 2 pounds chicken thighs 1 tablespoon olive oil salt and pepper

 Instructions
In a small saucepan, combine orange juice, cider vinegar, brown sugar, honey, chili powder, coriander, and cumin. Bring to a boil, reduce heat and let simmer for 35-45 minutes or until sauce has reduced to one cup. In a medium saucepan add olive oil and heat to medium high heat. Salt and Pepper the chicken thighs and cook until 165 degrees in center and no longer pink. Drizzle the glaze on top and allow to simmer for 1-2 minutes making sure the chicken is coated well in the glaze. Serve immediately.

Baked Salmon with Avocado sauce

Ingredients
 4 small salmon fillets or 2 large fillets (skin removed) ½ lemon salt and pepper to taste avocado sauce 1 large ripe avocado ¼ cup chopped cilantro 1 tablespoon fresh lime juice 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon salt milk or water

 Instructions
Preheat oven to 400 degrees. Line a baking sheet with a large piece of foil and grease lightly. Place fillets in a single layer on prepared baking sheet. Squeeze the lemon half to drizzle juice over the salmon fillets. Season both sides with salt and pepper to taste . Wrap the edges of the foil over the salmon fillets - this helps to keep them moist! Bake for about 15-10 minutes or until flakey and tender. While salmon is baking, prepare the sauce. Add avocado, cilantro, lime juice, garlic powder, onion powder, and salt to a blender or food processor and pulse several times. Add milk or water 2-3 tablespoons at a time until mixture reaches a pourable consistency. Chill until ready to serve. When salmon is fully cooked, drizzle with avocado sauce. If desired, serve salmon with additional chopped cilantro, fresh limes or lemons for squeezing, and rice.

Cauliflower Muffins

INGREDIENTS:
 3 cups finely pulsed raw cauliflower florets (cauliflower should be pulsed until they resemble coarse/large crumbs; 3 cups will be about 1/2 of a large head of cauliflower but please measure it out) 2 large eggs 1/2 cup + 1/2 cup shredded cheddar cheese 1/4 cup almond flour 1/2 tsp baking powder 1/2 tsp dry Italian seasoning herb blend 1/4 tsp onion powder 1/4 tsp garlic powder

 DIRECTIONS:
 Preheat oven to 375F. Line a cupcake/muffin pan with cupcake liners. I prefer to use parchment cupcake liners* as the muffins will not stick to them at all. Combine cauliflower, eggs, 1/2 cup cheese, almond flour, baking powder, Italian seasoning, onion powder and garlic powder. Mix with a large spoon or spatula until smooth. Using an ice cream scooper, scoop batter into muffin cups, about 2/3 full. You should be able to fill 11 liners. Sprinkle remaining cheese over muffins. Bake for 20-25 minutes until muffins are completely cooked and no longer wet to the touch. If desired, garnish with fresh chopped parsley before serving.

Hawaiian Chicken Bites

Ingredients:
 2 lbs chicken, cut into cubes Salt Ground black pepper 1 tablespoon oil 1 can 20 oz Dole Pineapple Slices, quartered Bamboo skewers 1/3 cup King’s Hawaiian BBQ Sauce Original 1/2 tablespoon chopped parsley leaves 

Method:
 Season the chicken with salt and black pepper. Heat up a skillet and add the oil. Pan fry the chicken until they are nicely cooked and browned on the surface. Remove from heat, cool off. Tread one piece of the chicken then follow by one quartered piece of the pineapple slice, follow by another piece of chicken. Arrange on the serving platter and finish threading the rest of the chicken. Brush the BBQ sauce generously on the chicken, garnish with parsley and serve immediately.

Shrimp Avocado Tomato with Greek Yogurt Dresing

Makes about 4 servings

 Ingredients:
1 lb. cooked, peeled, deveined, tails removed shrimp, I cut them in half for this salad 1 cup grape tomatoes, sliced in half 2 medium bell peppers of choice, diced 2 medium avocados, diced 1 English cucumber, diced 1/2 cup cilantro, parsley, or dill leaves chopped Greek Yogurt Dressing: 1/2 cup plain Greek yogurt 2 tsp apple cider vinegar 1 tiny garlic clove 1/3 tsp salt 1/2 tsp black pepper crisp lettuce leaves, washed and dried(optional)

 Instructions:
Add all Greek Yogurt Dressing ingredients to a small food processor and process until smooth. Chop your veggies and add them to a large bowl, together with the cooked shrimp. Pour dressing over and mix gently to combine. Serve chilled as a salad or in roll it up in lettuce leaves.

Grilled Salmon with Avocado Greek Salsa and Orzo

Ingredients
1 cup dry orzo 4 (6 oz) skinless salmon fillets 3 Tbsp olive oil, divided, plus more for brushing grill Salt and freshly ground black pepper 2 small Roma tomatoes, diced (1 cup) 1/2 of a cucumber, peeled and chopped (1 cup) 1/3 cup chopped red onions 1/3 cup chopped kalamata olives 2 garlic cloves, minced (2 tsp) 1 medium avocado, peeled and diced 1/2 cup crumbled feta (2.5 oz) 2 Tbsp fresh lemon juice 3 Tbsp finely minced fresh parsley 1 Tbsp finely minced fresh oregano

Directions
 Prepare orzo according to directions on package, drain (I recommend tossing with just a little olive oil). Preheat a grill to medium-high heat (about 400 degrees. Meanwhile chop ingredients for salsa). Brush both sides of the salmon fillets with 1 Tbsp of the olive oil and season both sides with salt and pepper. Brush clean grill grates lightly with olive oil then place salmon on grill (close lid) grill until cooked though, about 3 minutes per side. In a medium mixing bowl toss together tomatoes, cucumber, red onions, kalamata olives, garlic, avocado, feta, lemon juice, 2 Tbsp olive oil, parsley and oregano. Season with salt to taste. Divide drained orzo among 4 plates then add a salmon fillet to each plate. Top each serving with plenty of the salsa, both over the salmon and the orzo. Serve immediately.

Shrimp Tacos with Mango Salsa

Serves: 4 servings

INGREDIENTS
For the shrimp: 2 teaspoons olive oil 1 and ¼ pounds of shrimp, peeled, deveined and tails removed chili powder and salt to taste

 For the mango salsa: 1 cup of mango, finely diced ½ cup red bell pepper, finely diced ½ of a jalapeno pepper, minced (remove seeds and ribs to make it milder) juice of 1 lime ½ cup loosely packed cilantro leaves, finely chopped

 For the creamy cilantro lime sauce: 1 cup sour cream (can use light) ½ cup fresh cilantro leaves, roughly chopped 2 teaspoons lime juice 1 and ½ teaspoons honey ¼ cup prepared green salsa salt and pepper to taste 1 cup shredded purple cabbage 8 corn or flour tortillas .

INSTRUCTIONS
For the shrimp: Heat the olive oil over high heat in a large pan. Season both sides of the shrimp with chili powder and salt to taste. Place the shrimp in a single layer in the pan and sear for 2-3 minutes per side, until shrimp are pink and cooked through.

For the mango salsa: Combine all the ingredients in a bowl, add salt to taste. Cover the bowl and place it in the refrigerator for at least 15 minutes, up to 4 hours.

For the creamy cilantro sauce: Place all ingredients in the food processor; process until sauce is smooth and creamy. Add salt and pepper to taste.

To serve:
Warm the tortillas. Add a spoonful of sauce, a handful of cabbage and place the shrimp on top of the cabbage. Top with mango salsa and serve immediately. NOTES Make Ahead: The mango salsa and cilantro sauce can be made up to 4 hours in advance.

Spinach Feta Mini Rolls

Ingredients

 1 package frozen filo dough For the filling 1 bag frozen spinach (450 grams) thawed 1 cup of crumbled feta 1 egg half a cup of grated Romano cheese 1 red onion finely chopped Salt and pepper to taste 1/4 teaspoon cardamom 1 cup fresh mint 1 cup fresh flat leaf parsley Instructions 1.Thaw the filo dough according to the manufacturer’s instructions
2.Prepare the filling by placing all the ingredients in the Philips food processor and whizz until you have a nice, creamy paste.
3.Take one sheet of filo dough (make sure to cover the remaining sheets with a clean kitchen towel to prevent them from drying)
4.Cut the sheet of filo into 3 strips, you will get three long rectangles
5.Spray the sheets or brush them with oil
6.Fold each strip in half to get a double layer of dough
7.Place one teaspoon of the filling along the short side of the rectangle and roll the dough to enclose the filling
8.Brush the finished roll with a little oil
9.Repeat with the remaining sheets
10.Set the Philips Air fryer’s temperature to 180 C and the set the time to 4 minutes. Air fry your rolls (if you do not have an airfryer you can bake these in the oven brushed with a little oil or you can fry them in oil)
11.Serve the mini rolls with some Greek yogurt for dipping

5 Ingredient Easy White Chicken Chili

This delicious and easy white chicken chili recipe can be made with just 5 ingredients in 15 minutes!

 INGREDIENTS:
 6 cups chicken broth 4 cups cooked shredded chicken  2 (15-oz) cans Great Northern beans, drained 2 cups salsa verde  2 tsp. ground cumin optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips

DIRECTIONS:
 Stovetop Method: Add chicken broth, shredded chicken, beans, salsa and cumin to a medium saucepan, and stir to combine. Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes. Serve warm with desired toppings.

 Slow Cooker Method:
Add chicken broth, 2 (uncooked) *boneless skinless chicken breasts, beans, salsa and cumin to a slow cooker, and stir to combine. Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork. Shred the chicken. Serve warm with desired toppings.

Cheesy Bacon and Egg Hash

Serves: 4
Ingredients:
24 oz potatoes (about 4 medium-sized), scrubbed clean and peeled
2 tablespoons olive oil
7 oz diced bacon, trimmed of fat
2 scallions or spring onions, trimmed and sliced
4 large eggs
¼ cup shredded mozzarella cheese
Cracked pepper to season
Instructions:
Dice potatoes into small ¾-inch cubes.
Heat the oil in a large cast iron skillet or pan over medium heat. Fry the potatoes in the hot oil and cook while stirring occasionally, until golden and crispy (about 20 minutes). To speed up cooking time, cover pan with a lid, checking the potatoes every 4-5 minutes or so to stir them (this takes about 15 minutes).
Add the bacon pieces to the pan and fry while stirring occasionally for 10 minutes until crisp. The potatoes will be golden with crisp edges, while soft on the inside. Add the spring onions; stir them through and season with pepper (optional). The bacon releases some oil by this stage to cook your eggs!
Using a wooden spoon or spatula, make four wells in the hash, crack an egg into each well and arrange the mozzarella around each egg. Fry until the whites are set and the eggs are cooked to your liking. Serve immediately!

Grilled Flank Steak with Avocado Chimichurri

Serves: 4-6
Ingredients
2-3 lb flank steak
salt & pepper to season
Avocado Chimichurri:
¾ cup fresh cilantro
1 tablespoon fresh oregano
1 garlic clove
3 tablespoons red wine vinegar
4 tablespoons olive oil
1 tablespoon fresh lime juice
¼ teaspoon red pepper flakes
½ teaspoon salt
¼ teaspoon pepper
3 avocados, diced
.
Instructions
Heat grill to medium high or 400 degrees.
To a food processor add, cilantro, oregano, garlic, red wine vinegar, olive oil, lime juice, red pepper flakes, salt, and pepper. Blend until smooth.
In add small bowl add diced avocado and blended chimichurri sauce. Lightly toss to coat, be careful not to mush the avocado. (you want them to remain diced)
Season a room temperature flank steak with salt and pepper on both sides.
Place steak on grill and cook for 4-6 minutes per side.
Remove from grill, let sit for 2-3 minutes. Slice steak.
Serve with avocado chimichurri sauce

Hummus Crusted Chicken

Ingredients:
2 boneless, skinless chicken breasts
½ cup hummus of your choice (I used chipotle hummus)
1 clove garlic, minced
½ teaspoon smoked paprika
½ teaspoon cumin
¼ teaspoon red chili powder
1 lemon
•••
Directions:
Preheat the oven to 450 degrees F. Spray a medium-sized baking dish with nonstick cooking spray. Place the chicken breasts in the dish. Using a spoon, scoop the ½ cup hummus into a measuring cup to avoid contaminating the rest of the hummus from the raw chicken. Put the remaining hummus away, and spoon hummus from the measuring cup on the chicken. Spread it around until the breasts are evenly coated. Sprinkle the minced garlic, smoked paprika, cumin, and red chili powder on top of the chicken (or whatever seasonings you choose to use). Squeeze one lemon half over each chicken breast. Bake for 25-30 minutes, or until the chicken is cooked through and the hummus has crisped. Serve immediately.

Chicken Broccoli and Sweet Potato Sheet Pan Dinner

Ingredients

1 large sweet potato, peeled and diced into 3/4-inch cubes (3 cups)
4 Tbsp olive oil, divided
1 1/2 lbs boneless skinless chicken breasts, diced into pieces (about 1 1/4-inches, keep them close to the same size so they all cook even)
3 1/2 cups small broccoli florets
1/2 of a medium red onion, diced into chunks
3 cloves garlic, minced
3/4 tsp of each dried thyme, sage, parsley and rosemary
1/8 tsp nutmeg
Salt and freshly ground black pepper
1/2 cup pecans, whole or roughly chopped
1/3 cup dried cranberries
Directions

Preheat oven to 400 degrees. Place sweet potatoes in a mound on a rimmed 18 by 13-inch baking sheet, pour 1 Tbsp over top and toss to evenly coat. Spread into an even layer and roast in preheated oven for 15 minutes (meanwhile chop and prep remaining ingredients).
Remove sweet potatoes from oven, add chicken pieces, broccoli florets, and red onion around sweet potatoes (just placing everything randomly). Sprinkle with garlic and drizzle everything with remaining 3 Tbsp olive oil (focusing mostly on the broccoli so it doesn't dry) and toss with a spatula to evenly coat. Sprinkle evenly with thyme, sage, parsley, rosemary and nutmeg and about 1 tsp salt and 1/2 tsp pepper. Toss again to evenly coat with seasonings and spread out evenly (try not to overlap chicken pieces). Return to oven and roast about 16 - 20 minutes longer, tossing once halfway through, until chicken registers 165 degrees in center. Toss in pecans and cranberries. Serve immediately (preferably with a glass full of apple cider, it's the perfect pairing and completes this fall meal).