WHOLESOME EATS™ COOKING SERIES.

Wholesome Eats™ Cooking, consists of a series of simple, mouth-watering recipes, most of which are made with five ingredients or less, and can easily be recreated and prepared in under 20 minutes at home.  In this series you will learn new techniques of cooking, taste many new foods and expand your knowledge about nutrition. Wholesome Eats™ Recipes created by Blissed™ Retreats/CreateWhole™ Wellness Services.   

CURRIED CAULIFLOWER RICE WITH GRILLED CHICKEN & ASPARAGUS  

Serves 1   

Prep time:  15 minutes 

Ingredients:

For Curried Rice:

  • 1 ½ cups cauliflower, riced
  • 1 tablespoon Avocado Oil
  • 1 teaspoon curry powder
  • ½ tablespoon freshly squeezed lime or lemon juice
  • Pinch of sea salt

For Asparagus:

  • 1 ½ cup asparagus stalks trimmed
  • ½ tablespoon extra-virgin olive oil
  • Pinch of sea salt 
  • ½ teaspoon sesame seed oil (optional) 

For Chicken:

  • 4 ounces boneless, skinless, chicken breast (about ½” thickness)
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions:

  • CURRIED CAULIFLOWER RICE. Over medium heat, place the cauliflower in a medium skillet with the avocado oil, the lemon juice or lime juice, curry powder, and a pinch of salt and saute until tender, 3–5 minutes.  
  • ASPARAGUS. Heat the grill or grill pan over high heat. Toss asparagus lightly in oil and season with salt. Grill, turning occasionally, until tender and charred, 2-4 minutes.  Remove from grill and drizzle with sesame oil, if desired. 
  • MAKE THE CHICKEN. Heat the grill or grill pan over high heat. Season the chicken with salt and pepper. Brush some olive oil on the grill or grill pan.  Before adding chicken to grill, lightly coat the surface of the chicken with olive oil. Place chicken breast on the grill or skillet for 3-4 minutes per side until cooked through.

SWEET POTATO MASH WITH SALMON & STEAMED BROCCOLI

Serves 1

Prep time:  15 minutes  

Ingredients:

For Sweet Potato Mash:

  • 1 medium sweet potato
  • 2 TB unsweetened coconut milk
  • ½ teaspoon or ghee or unsalted butter
  • 1 teaspoon maple syrup  
  • 1 teaspoon chopped parsley (optional)

For Broccoli: 

  • 1 ½ cups broccoli florets
  • ¼ cup of water
  • ½ teaspoon ghee (optional)

For Salmon:

  • 3-4 ounces wild-caught Alaskan Salmon
  • 1 tablespoon avocado oil
  • 2 tablespoons freshly squeezed lemon juice
  • A pinch of salt

Instructions:

  • MAKE THE SWEET POTATO MASH:  Use a fork or a thin knife to poke holes in the sweet potato to allow steam to escape.  Place potato in a microwaved safe dish and cook until tender (about 5 minutes).  Allow to cool, then remove skin from potato and placed it in a medium size bowl.  Mash the potato with a potato masher or fork.  Slowly add coconut milk, maple syrup, ghee (or unsalted butter) and mix until smooth or to your desired texture.  Garnish with chopped parsley.
  • MAKE THE BROCCOLI: Bring ¼ cup of water to a boil in a saucepan. Place the broccoli in a metal colander over the boiling water.  Cover and reduce the heat to medium.  Steam until tender (about 3-4 minutes or desired consistency).  Drizzle with ghee, if desired. 
  • MAKE THE SALMON:  Add the avocado oil to the skillet, raise the heat to high, and add the salmon and the lemon juice.  Sear the salmon, flipping after 2-3 minutes until cooked through (about 4-6 minutes total). Season with a pinch of salt.  
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