DIETITIAN-APPROVED RECIPES

Bringing your kitchen to life

Fresh Produce
 

Brain-Boosting Energy Balls

Makes about 1 dozen / Prep Time: 20 minutes

These are a staple in our house for a quick on-the-go snack. So many manufactured “bar” products are full of sugars and other fillers which can disrupt gut and brain health. These are simple to make, naturally sweetened, and can be amended to fit your preferences. Simply swap out the type of seed or nut butter if desired.

1-2 very ripe bananas, mashed

1 cup unsweetened almond butter (or peanut butter)

1 cup dry rolled oats (or quick oats)

1/4 cup unsweetened cocoa powder

1/4 cup unsweetened coconut flakes

1/4 cup chia seeds

1/4-1/3 mini chocolate chips

1.     In a large bowl, combine the mashed banana, almond (or other nut) butter, cocoa powder, coconut flakes, and chocolate chips. 

2.     Using a spatula, mix everything together and using your hands, shape the mixture into 12 (1-inch) balls. Place them in a single layer on a baking sheet or large container. Cover and refrigerate at least 1 hour before serving.

3.     Store the balls in an airtight container in the refrigerator up to 1 week or freezer up to 3 months.


Ingredient Tip: Natural nut butters, such as almond, do not contain processed oils like palm oil. The natural almond oil will rise to the top. Be sure to stir the almond butter very well before using to prevent these from being too runny. For best results, use almond butter that has been refrigerated for at least 12 hours and use when cold.

 
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SLOW COOKED GREEK LEMON CHICKEN WITH CAULIFLOWER TABBOULEH

 

Serves 4


Slow cookers (Crockpots or Instant Pots) are huge timesavers that create dishes with complex flavor.  You double this recipe and freeze half for later if desired.  The variety of herbs in the tabbouleh add so much flavor but also phytochemicals for improved immunity and cell repair.  Leftover chicken is great over a simple mixed green salad or served in a pita with hummus and baby spinach for a for a quick and easy lunch or light dinner.


Ingredients:

For chicken:

1 lb boneless skinless chicken thighs (preferably organic)

2 lemons, thinly sliced (with peel)

6 garlic cloves, peeled and smashed with the back of a knife

2 tsp dried dill 

2 tsp dried oregano 

½ tsp salt

Freshly ground pepper

2 Tbsp olive oil

1 cup chicken stock (or water)


For tabbouleh:

4 cups riced cauliflower (from 1 medium head cauliflower) **

1 cucumber, peeled, seeded and chopped

Handful cherry tomatoes, quartered

1 cup baby arugula or spinach leaves

Handful mint leaves, chopped

Handful Italian parsley leaves, chopped

Juice of 1 lemon

3 Tbsp olive oil, divided

1 clove garlic, pressed or finely minced

Salt and pepper, to taste


**Feel free to substitute 4 cups cooked bulgar wheat or quinoa for the riced cauliflower for grain-based meal.




Directions:

1.      Place chicken through pepper in the bowl of a slow cooker and stir to coat well.

2.     Pour olive oil and chicken stock (or water) over chicken to cover, adding additional liquid if needed.

3.     Cook over low heat for 6 hours or according to manufactures instructions.

4.     For tabbouleh, heat 1 Tbsp olive oil in large skillet over medium high heat.  Saute riced cauliflower until just tender, but not mushy, about 5-8 minutes.  Remove from heat and place in a large bowl.  Allow to cool slightly.

5.     Add chopped cucumber, tomatoes and herbs and stir to combine. 

6.     In a small bowl, whisk together remaining 2 Tbsp olive oil, lemon juice and pressed garlic.  Pour dressing over cauliflower and toss to coat.  Season to taste with salt and pepper and serve slightly warm or at room temperature.

7.     Once chicken has finished cooking, remove solid lemon from slow cooker and discard. Using two forks, shred chicken and serve in cooking liquid with cauliflower tabbouleh.

 

919-308-5401

321 E. Chapel Hill St. Suite 301 Durham, NC

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