Posts in Entrees
Taco Salad in a Jar 

Prep Time

10 minutes

Prep Notes

I use 16 oz ball jars for this recipe.

Cooking Time

15 minutes, plus cook time of ancient grain

Yields

5 servings (double the recipe to feed your family dinner on plates and put the rest in 5 jars for the next day!)

Ingredients

  • 1 1lb package of ground beef or ground turkey of your choice (I like 85/15 or 93/7 over the 99/1 fat)

  • 1 packet any taco seasoning OR -my fave- Frontera All Purpose Seasoning Sauce (any flavor)

  • 1 cup your choice ancient grain, uncooked (quinoa, kaniwah, farro or freekeh)

  • 1 pint cherry tomatoes washed (or 2-3 beefsteak or roma tomatoes)

  • 2 heads of romaine lettuce washed (or 1 head of iceberg)

  • 1 can black beans (I buy organic when possible)

  • 1 lime

  • 1 tbsp canola or grape seed oil

  • 1 tsp honey (local if possible)

  • 1/3 cup store bought or homemade salsa* (I love Trader Joes Fire Roasted salsa and any Frontera salsa or delifresh salsa from your local grocery)

  • Sea salt or kosher salt to taste

Optional:

  • 1 avocado, sliced

  • 1/2 cup shredded cheddar or Mexican blend cheese

  • 1 bunch cilantro

  • 1 cup 2% plain Greek yogurt

*Bill’s 6 Ingredient Best Salsa Ever

  • 5 vine or 6 Roma tomatoes, chopped

  • 1 bunch green onions, chopped

  • 1 jalapeno pepper, chopped

  • 1 cup fresh cilantro, chopped

  • Juice of one lime

  • Salt to taste

Directions

  1. On the stove top, cook ancient grain of your choice according to directions on packaging.

  2. In a skillet, brown ground turkey or beef, drain excess fat and add in seasoning. Simmer with seasoning for 5 minutes.

  3. Wash and drain black beans. Place in bowl and stir in salsa.

  4. Cut cherry tomatoes in half. Or, chop larger tomatoes.

  5. Chop romaine or iceberg.

  6. Combine oil, juice of one lime, honey and a dash of salt. Stir. Mix in with cooked ancient grain.

  7. All of the components are ready - Evenly portion out each ingredient into the ball jars, from bottom to top: grain, meat, beans, tomatoes, lettuce.

Option to add layer of cheese, yogurt and/or cilantro.

Option to add 2 slices of avocado just before serving.  

Notes

This is a “cheater” recipe because many of the ingredients can be substituted with a similar ingredient from whatever your fridge/pantry has to offer.  It’s a crowd pleaser, super easy to make, colorful and healthy! If you have eager helpers in the kitchen, this is a fun recipe to embrace their desire to help! Give everyone one task and then work together to fill the jars. A shout out to one of my favorite Chicago chefs, Rick Bayless, who now makes quality, scrumptious sauces and salsas (without preservatives) that you can find at the grocery.

Credit

Chia Leah
www.chialeah.com

 

Entrees, SaladsBill Bostrom
Kaleicious Salad with Go-To Dressing

Prep Time
10 minutes (plus optional 30 minutes standing time)

Prep Notes

  • The secret to kale is to massage it. If you dress it at least 30 minutes before you eat it, it will be less bitter and softer, yet not soggy (like spinach gets when you dress it too soon).

  • To roast your own pine nuts, put on a pan on med/high heat for a few minutes until the room starts to smell good and nuts brown a little.

  • To roast your own pumpkin seeds, spread evenly on a baking sheet, spray with non-GMO canola oil and sprinkle with sea salt. Heat at 300 for 5-10 minutes or until they turn golden and you hear them start to pop.

Cooking Time
N/A

Yields
4 servings

Ingredients

Salad Base Ingredients

  • 2 bunches of organic kale (any variation) washed and dried

  • 2 cups cooked quinoa OR 2 cups cooked freekeh OR 2 cups cooked farro

Optional Ingredients

  • 1 cup garbanzo beans (canned organic garbanzo, drained & rinsed)

  • ¼ cup roasted pine nuts

  • 1/2 cup roasted pumpkin seeds

  • ¼ cup hemp seeds

  • Chopped cucumbers, carrots, cherry tomatoes and/or raw broccoli

Go-To Dressing

Equal parts:

  • (eg. 2 tbsp each) Good olive oil, white balsamic vinegar, lemon, whisk together. Add salt and pepper.

  • Variation: Sub Dijon mustard for lemon

  • Variation: Add 1-2 tsp turmeric

  • Variation: Add1 clove minced fresh garlic

  • Variation: Add1 tsp good quality honey

  • Variation: Sub apple cider vinegar for white balsamic vinegar

Directions

  1. Strip the kale from stalk. Start at the bottom of the stalk.

  2. Once off the stalk, discard stalk and chop or shred kale.

  3. Place kale in a bowl, add *dressing (see Chia Leah’s Go-To Dressing Recipe)

  4. Massage dressing into kale with hands until all kale is coated.

  5. Mix in any ingredients and set salad sit at least 10 mins, up to a day.

  6. Full? Keep leftovers in airtight container. Kale will not wilt for at least a day.

Notes

  • I eat some variation of this salad at least once a day, no joke! I crave it! I love the crunch and thickness of it. This craving certainly did not happen overnight for me. Start with a few ingredients you enjoy and slowly get creative and adventurous with new ones. Have fun with this and definitely make it your own Kaleicious creation!

  • Use my Go-To Dressing on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

Credit
Chia Leah
www.chialeah.com

 

Salads, EntreesBill Bostrom
Pea and Mint Soup

Prep Time

2 minutes

Prep Notes

Buy quality ingredients.  Opt for organic green peas and mint for best taste, color and nutrients. A handheld blender cuts out a ton of time to blend this soup. 

Cooking Time

20 minutes

Yields

4

Ingredients

  • 1 T high heat cooking oil such as grape seed oil, non GMOcanola oil or coconut oil

  • 1 yellow onion chopped

  • 1 clove garlic minced

  • 26-32oz peas (2 bags frozen peas or fresh peas)

  • 4 cups vegetable, chicken or turkey broth OR chicken bone broth for added protein

  • 2 T chopped mint

  • Sea salt to taste

  • Optional toppings

  • ¼ cup crumbled feta

  • handful plain popcorn

  • ¼ cup toasted walnuts

Directions

  1. In a large pot over medium heat, add oil. Add onion and cook until softened, but notbrowned, about 2-5 minutes.

  2. Add minced garlic, peas and broth. Bring to a boil.

  3. Reduce heat to a simmer for 5-10 minutes.

  4. Puree soup with a hand blender*

  5. Stir in mint.

  6. Serve with toppings and/or with a side of sprouted grain toast

Credit

chialeah

Soups, EntreesBill Bostrom
FreeKeh* Tabouli Dish

Prep Time
10 minutes

Cooking Time
25 minutes

Yields
8 servings

Ingredients

  • 2 cups freekeh

  • 4 1/2 cups water

  • 1 16oz can garbanzo beans (rinsed and drained)

  • 1/3 cup olive oil

  • 3 tbsp fresh lemon juice

  • ½ cup fresh parsley, chopped

  • ½ cup fresh basil, chopped

  • 3 tbsp fresh mint, chopped

  • 6 green onions chopped

  • Pint cherry tomatoes, cut in half

  • 1 large cucumber, chopped

  • Sea salt & fresh ground pepper, to taste

Directions

  1. Prepare freekeh according to package (heat freekeh and water together in saucepan, bring to a boil. Cover; simmer about 20-25 mins until water is absorbed. I prefer it more on the dry side so I cook just until it’s sticking to the bottom of the pan. Turn off heat. Fluff with fork).

  2. Let freekeh cool.

  3. Toss in lemon juice and olive oil.

  4. Add in remaining ingredients. Don’t skimp on salt and pepper.

  5. Let sit to soak in flavors.

Notes

  • 1 serving is about the size of your fist. Serve over a bed of fresh spinach and add a dollop of hummus. Add in grilled chicken breast for extra protein if desired.

  • This dish is GREAT the next day.

*Free-kah is an ancient grain from the Middle East. It’s packed with fiber and protein to fill you up.  

Credit
Chia Leah
www.chialeah.com

EntreesBill Bostrom
Carrot Ginger Quinoa Soup

Prep Time
5-10 minutes

Prep Notes
Roasted pumpkin seed prep and cooking time (optional): 10 minutes

Cooking Time
30 minutes

Yields
4 servings

Ingredients

  • 1 tbsp non-GMO grapeseed or canola oil

  • 6 large carrots cut up into 1 inch pieces

  • 1/2 white onion roughly cut up

  • 1 inch fresh ginger, chopped

  • 4 tbsp fresh dill, chopped

  • 4 cups water

  • 1 cup cooked quinoa

  • 1/4 cup raw or roasted pumpkin seeds* (optional)

  • Sea salt to taste

Directions

  1. In a pot, heat oil at medium heat. Add carrots, ginger and onion. Sprinkle in a pinch of salt. Stir to keep onions from browning and cook 5 minutes.

  2. Add in 4 cups of water and bring to a boil.

  3. Once boiling, turn down heat to simmer and cover. Simmer for 20 minutes.

  4. Let cool. Then, pour soup into a good blender (I use a BlendTec/Vitamix). Blend until smooth.

  5. Add quinoa. Add dill and pumpkin seeds just before serving.

  6. Sprinkle with sea salt and serve warm or cold.

*Chia Leah's Roasted Pumpkin Seeds

  1. Preheat oven to 350.

  2. Spread raw seeds on a baking sheet. Spray with non-GMO canola or grapeseed oil.

  3. Sprinkle with a twist of sea salt.

  4. Bake 5-10 minutes until you hear seeds start to pop.

Notes
This was one of the first recipes I learned through my program at Institute for Integrative Nutrition. It looked too easy not to try. I couldn't believe how creamy it tasted and I found it to be better the next day cold, which makes it a great summer soup!

The fresh dill makes ALL the difference. My take on this recipe adds extra protein, fiber and texture from the quinoa and pumpkin seeds. This soup freezes well, so I recommend doubling your batch!

Credit
Chia Leah
chialeah.com

Soups, EntreesBill Bostrom
Broccoli and Chickpea Warm Salad

Prep Time
15 minutes

Cooking Time
15 minutes

Yields
4 servings as a side dish

Ingredients

  • 1 large head of broccoli

  • 1 can of chickpeas

  • 2 tbsp chopped, flat leaf parsley

  • 2 tbsp olive oil

  • 1 tbsp Dijon mustard

  • 1 tbsp white balsamic vinegar or 1 tbsp apple cider vinegar

  • Sea salt

  • Freshly ground pepper

Optional

  • ½ tsp ground turmeric

  • ¼ cup roasted pumpkin seeds for crunch

Directions

  1. Preheat oven to 350 degrees

  2. Wash and cut up broccoli (can use cauliflower as an alternative or a mix of both)

  3. Drain, rinse and dry chickpeas

  4. Place broccoli and chickpeas in a large Pyrex pan. Drizzle 1 tbsp olive oil on top.

  5. Bake for 10-15 mins at 350.

  6. While baking, whisk together olive oil, Dijon, vinegar and (optional) ½ tsp ground turmeric. Add salt and pepper to taste.

  7. When baked, pull out broccoli & chickpea mixture. Mix in dressing, parsley and roasted pumpkin seeds (optional).

Notes
Great as a side to chicken or on top of greens for a hearty, protein-packed salad. Makes easy leftovers.  

Credit
Chia Leah
www.chialeah.com

Salads, EntreesBill Bostrom
Cheater's Bone Broth Bowl

Prep Time
5 minutes

Prep Notes
By keeping boxed bone broth, canned beans, a variety of spices, and always a few fresh veggies in the fridge, you are always able to create a quick & nourishing soup. If your pantry is not up to date, take the time to fill it properly. Reach out to Leah for a full "Healthy Pantry List" or consider a "Pantry Purification" with Leah.

Cooking Time
5 minutes

Yields
4 servings

Ingredients

  • A large box of store bought bone broth

  • A handful of leafy greens

  • 1 T chia seed or flax meal

  • 1 T ACV

  • 1 cup fresh mushrooms

  • 1 tsp ground turmeric

  • Dash of black pepper and salt

  • 1 T nutritional yeast

  • Add other ingredients of your choosing such a hard boiled egg, raw carrots, cooked quinoa

Directions

Combine ingredients in a pot and heat. Serve!

Chia Leah's Black Bean Lime Tomato Quinoa Bowl
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Prep Time
10 minutes

Prep Notes
Years back, I made this for a meal-train when a good friend had a baby. Her husband called it “that better-than-Chipotle thing.” It’s now my go-to meal delivery becauseit is filling, healthy, and tastes even better the next day and the next… I double or triple this recipe. It makes for awesome leftovers!

Cooking Time
20 minutes to cook quinoa

Yields
4 servings

Ingredients

  • 2 tsp grated lime zest

  • 2 Tbsp fresh lime juice

  • 2 Tbsp olive oil

  • 1 tsp honey

  • 1 cup quinoa (uncooked)

  • 1 (14- to15-ounce) can black beans, rinsed and drained

  • 2 medium tomatoes, diced, or pint of cherry tomatoes cut in half

  • 4 scallions,chopped

  • ¼ cup chopped fresh cilantro

  • ½ cup organic thawed frozen/canned/fresh corn***

  • ½ avocado diced (add this right when serving)

  • Salt & Pepper

  • Optional: add 1 tsp ground cumin to the dressing

Directions

  1. Cook quinoa. Use directions from the box. Fluff with a fork when finished. Set aside.

  2. Whisk together grated lime zest,fresh lime juice, olive oil and honey = dressing (optional add ground cumin).

  3. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste. Let sit overnight for extra flavor to come out!

  4. This is an excellent choice for a“meatless Monday” dinner. Quinoa and black beans provide an excellent source of protein and fiber. It is satiating without meat. That said, for the family member who requests more, add grilled chicken, chopped flank steak or cocktail shrimp.

*Substitute rice, whole grainpasta or grain of your choice

***Corn is a grain, NOT a vegetable. It is not high in nutrient density so add for color or just leave out.  

EntreesBill Bostrom