Saturday, December 19, 2015

Chicken Corn Chowder

Recipe and photo by Lois

No actual recipe was used, but this is what went into the pot:

1 qt. rich bone broth (frozen earlier)
1 qt. water
2 cooked chicken breasts, finely chopped in food processor
5 medium to large potatoes, chopped
1 # bag frozen onions and peppers (or fresh)
1 # bag frozen corn (or fresh)
1 can cream soup (I used frozen GF artichoke cream soup  
onion powder
powdered beef bouillon from a health food store

sea salt (I use Real Salt)
ground pepper

Cook until vegetables are tender.  I made enough for a couple meals and it was actually even better the second time around, after the flavors intermingled with one another a while longer.

Note: I keep herbs from our garden in the freezer that would have given added color, nutrition, and flavor.  Next time!


Recipe and photo by Rhonda Wilson
Used by permission

Chop the following large enough to stay on skewer sticks:
Peppers (red, green and orange)

Cut the chicken in about 1" to 2" pieces and marinate all the ingredients in sauce for three hours (refrigerated in a Zip Lock bag).  My daughter loves KC Masterpiece Caribbean Jerk as a marinade.

Some of my family like nothing but meat, some like all veggies, and others like me like it all.  So I have to make several different kinds.

Place them all on the grill on medium heat till the chicken is done all the way through, which is usually about 20 minutes. The veggie skewers take about 8 to 10 minutes.  Then dig in!

Tuesday, December 1, 2015

Almond Butter Weekend Waffles (Gluten Free)


By: Isabel Smith, MS, RD, CDN
Used by permission
This recipe is a total favorite of mine, and one that I stumbled upon in my many attempts to make a healthy waffle/pancake concoction. I love this recipe because it’s clean, delicious, and it’s rich in nutrients and low in empty carbohydrates (unlike most waffle recipes), so it doesn’t leave you feeling bogged down. Try this recipe over the upcoming holiday weekends for friends and family. It will be a guaranteed crowd pleaser! To make the recipe more autumn-like you can add 2-3 tablespoons of mashed and unsweetened canned pumpkin or roasted sweet potato.


  • 1 ripe banana
  • 1 Tbsp. almond butter
  • 2 organic eggs
  • 1 Tbsp. quinoa flour or all-purpose gluten free flour
  • 1/8 tsp sea salt
  • dash of cinnamon
  • Toppings: raspberries and maple syrup


  1. Preheat waffle iron.
  2. In a bowl mix together all ingredients until smooth.
  3. Pour the batter over the waffle iron and cook until done.
  4. Add your favorite toppings.
  5. Serve and enjoy!
If you don’t have a waffle iron, here is another method:

  1. Grease a grill pan with coconut oil and heat over medium.
  2. Spoon the batter onto the pan into small circles (whatever size you want your waffles).
  3. Lower the heat to medium-low. This will allow the little waffles to form ridges from the divots in the grill pan and get a nice “char” without burning it.
  4. Let the batter cook until bubbles start to form on the top, the edges look dry and the bottom is set.
  5. Using a spatula, flip the waffle.
  6. Press lightly on the waffle with the back of your spatula to ensure it adheres to the pan’s ridges. Cook until side is finished and transfer to a wire rack.
Prep time: 5 minutes Cook time: 15 minutes
Total time: 20 minutes
Servings: 2
  • Nutrition per serving:
  • Calories180
  • Fat9g
  • Saturated Fat2g
  • Cholesterol165mg
  • Sodium230mg
  • Carbohydrates18g
  • Fiber3g
  • Sugars8g
  • Protein 8g
Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Isabel Smith, MS, RD, CDN
Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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