Rainbow Buddha Bowl

rainbow buddha bowl recipe shed for the wed nutrition meal plans cookbook teaser

Coming 'atcha today is another teaser for the Shed cookbook!! Guys, seriously, I'm too excited to share it with you soon! Another tasty #plantbased veggie, fiber-heavy, meal. All of those things don't typically mean delicious, but I swear guys, this buddha bowl is LIT. I'll let the recipe and photo speak for itself! Xx - AHS

Rainbow Buddha Bowl

Serves 3 


  • 1⁄2 cup uncooked quinoa, rinsed

  • 1 cup water

  • 1 tbsp coconut oil

  • 1⁄2 yellow onion, diced

  • 1 clove garlic, minced

  • 2 carrots, peeled and diced

  • 2 bell peppers, sliced (for some color!)

  • 1 (12 oz) bag broccoli florets (steam-able in bag preferable)

  • 1 1⁄2 tbsp liquid aminos

  • 2 tbsp organic almond butter

  • Pepper


Place quinoa and water in a small pan over high heat. Once it boils, turn heat down and simmer until water is absorbed, approximately 10 minutes. Set aside.

In a wok (or large frying pan) heat coconut oil over medium-high heat. Add onion, garlic, carrots and optional bell peppers. Stir frequently until onion
is translucent, 3-5 minutes. Steam broccoli in microwave for about 3 minutes.*

Add broccoli and quinoa to wok, stir. Add liquid aminos and almond butter, mixing thoroughly so everything is coated. You can add a little bit more liquid aminos, if necessary. Pepper to taste. Serve warm.

*Alternatively, you can steam the broccoli in the pan, but takes longer. Add broccoli to the pan with the other vegetables, and place a lid on top. Check frequently until broccoli is bright green. The texture may be a bit different, but equally yummy.

GF "Breaded" Chicken Thighs AKA "The Best Chicken I Ever Made"

gluten free breaded almond meal chicken thighs

I was messing around in the kitchen last week, and was craving a breaded-style chicken. I had unopened almond meal in my cupboard, and voila, I came up with "The best chicken I ever made" - according to my husband. I served it on a cauliflower rice stir fry. Which was a random throw together of cauliflower rice, frozen broccoli and bell peppers, powdered ginger, paprika, liquid aminos and a dash of rice vinegar. The combo was amazing! "Breading" the chicken took an extra 5 minutes of prep compared to my usual go-tos, and it was worth it! 

The set up is easy enough! One bowl for egg and one for almond meal. 

The set up is easy enough! One bowl for egg and one for almond meal. 

Have you ever heard of engagement chicken? It's this recipe that every time a woman makes it for her boyfriend she finds herself engaged shortly thereafter. I'm not crazy about the premise of the story, but I feel like this recipe would bear similar results. 😂😂

So without further ado, recipe below! I hope you guys try it. If you do, leave me a comment below! - AHS


almond meal chicken thighs breaded gluten free

Gluten Free "Breaded" Chicken Thighs aka "The Best Chicken I Ever Made"

the best chicken i ever made gluten free breaded chicken thighs


  • 5 chicken thighs 
  • 1 egg, whisked 
  • 3/4 cup almond meal
  • Olive oil spray 
  • Herbs de Provence 
  • Salt and pepper 



Preheat oven to 375 degrees Fahrenheit. Grease baking dish with olive oil spray.  

Dip chicken thighs on each side in egg. Batter with almond meal. Add to baking dish. Gratuitously add herbs de Provence, salt and pepper. (Note: You could mix the herbs de Provence in the almond meal mixture, but it turned out great just sprinkling it on top.) Some almond meal will come off where you grab the chicken. I just sprinkled those spots with more almond meal once they were in the baking dish. 

Cook for 40 minutes or until inside temperature reaches 165. I recommend using a meat thermometer - every oven is different, and you don't have to worry about overcooking your chicken for safety. :) 

Serve warm, but it's great cold for lunch the next day too! 

Creamy Cashew Cheese Sauce and Vegan Mac & Cheese

vegan mac and cheese with caramelized onions and spinach

News update! Today, we went live with the "Shed Approved" page of the website. It is your go to resource for things you may need during the Shed program. Go check it out! I will update it occasionally with new finds, too. Also, I decided to test out putting the recipes at the top of the post to make it easier to get to. Babble underneath will give you some other ideas on how to use the sauce! :) Let me know what you think of the new "shop" and format! xo

Creamy Cashew Cheese Sauce


  • 1 1/2 cups roasted cashews (I soaked for about 20 minutes, but my food processor is strong. If you are using a blender that may not have strength, soak for a couple hours)
  • 1 tbsp olive oil
  • 2 tbsp nutritional yeast
  • 1 clove garlic, peeled
  • 1/4 cup of water (use until you reach your desired consistency)


Blend ingredients in food processor or blender! Use in the following recipe and store excess in the fridge for up to 5 days. 

    vegan mac and cheese with sedalini


    Vegan Mac & "Cheese"

    (SErves 4)


    • 1 tbsp olive oil
    • 1 onion, sliced
    • Salt 
    • 2 cups spinach
    • 12 oz sedanini lentil pasta (from Trader Joe's)
    • Cashew cheese sauce above (use enough to cover pasta)


    In a medium pan, heat olive oil over medium heat. Add onions and salt (coat in a layer). Lower heat to medium-low and stir onions occasionally, making sure that they don't stick to the pan (add more oil, if necessary). Continue until onions are golden brown (this can take as long as 40 minutes), salting occasionally.  Add spinach to onions, coat with oil from the pan and stir until wilted.

    Meanwhile, cook pasta according to directions on package. Drain, and put back into pot. Add cashew sauce, mix well. Serve in bowls with onions and spinach mixture. NOMS. 

    As I mentioned in last week's post the blizzard we had in Chicago really put me in a cooking frenzy.  And severe winter weather means comfort food. I got very excited to try my hand at making cashew "cheese" sauce to make some healthy mac and cheese!  I've seen recipes with butternut squash, but I wanted to keep this as simple as possible. It's a really versatile sauce. You can serve it over: 

    • Any gluten-free pasta - chickpea, brown rice, sedanini, etc. 
    • Steamed cauliflower - mix the sauce with Frank's hot sauce, it's to die for!
    • Chicken with marinara sauce- like a healthy chicken parm! 

    Basically, this is an awesome sub for anything you would want cheesy goodness. I would love to hear if you decide to try it! Cheers to "cheese"! -AHS

    Cashew sauce in all it's glory. 

    Cashew sauce in all it's glory. 

    I clearly did not listen to my own advice, and had lots of onion stick to the pan. 

    I clearly did not listen to my own advice, and had lots of onion stick to the pan. 

    Pumpkin Spice Oatmeal Pancakes (GF, DF, & Sugar-Free!)

    pumpkin spice glutenfree sugarfree dairyfree pancakes with blueberries
    My mom's pup frolicking in the snow. Is this not the most joyful picture you've ever seen??! Photo courtesy of Marju Eisenberg. 

    My mom's pup frolicking in the snow. Is this not the most joyful picture you've ever seen??! Photo courtesy of Marju Eisenberg. 

    Last weekend it was snow heaven. So much snow. Schools were canceled. I measured the snow sitting on top of our flower beds- we ended up with 13 inches! People were cross country skiing in the parks. And yes, I live in Chicago, this should not be shocking. But it was a legit magical snowfall. I don't complain about the snow- I am a weird breed of Chicagoan that gets upset when people complain about the weather all the time. "It's too hot. It's too cold. There's too much snow." Move to LA or take some vitamin D. But really, I have had a garage for the past 4 years so I do not stress about snow. #blessed Chicagoans are kinda crazy with the street parking. Dibs is very real and I have no interest in getting involved in any of that! 

    Anyways, so it was snowy and cozy and you know what that means! Fun in the kitchen! I experimented with quite a few cozy winter recipes that day (more to come soon!) basically because the cold makes me crave carbs. It seemed like a great day to make the oatmeal pancakes from the Shed plan. But because I am incapable of following a recipe to save my life (even my own!) - I ended up improvising and coming up with a new fun variation on the traditional recipe. These pancakes are #shedapproved for both month 1 and 2! 

    I think what I liked most about these was that compared to my favorite banana pancakes, these hold together beautifully. The combination of the oat flour and the pumpkin really make a nice batter! I probably didn't need the eggs- but I'm always glad to include some protein in breakfast! 

    I am also crazy about nut butter and berries. I learned this when I used to work at a juice shop. It is a life-changing combination. 

    The pancakes aren't sweet on their own, so the blueberries really add an extra something to them! 

    Having treats like this that are #shedapproved are really what makes living a healthy lifestyle something that you can do consistently! I highly recommend you make these bad boys. They may just change ya life! 

    Stay cozy, friends!


    pumpkin spice oatmeal pancakes with blueberries and peanut butter

    Pumpkin Spice Oatmeal Pancakes


    • 1/2 cup rolled oats 
    • 2 large eggs
    • 1 tsp vanilla extract
    • 1/2 15 oz can of pumpkin puree 
    • pumpkin pie spice (use liberally)
    • olive oil spray 
    • 1-2 tbsp organic peanut butter 
    • 1/2 cup frozen organic blueberries (or fresh if they are in season)


    Blend or pulse oats in a blender or food processor until oats have the consistency of flour. Transfer to bowl. Add eggs, vanilla extract, pumpkin and pumpkin pie spice to bowl. Mix thoroughly (I used a hand mixer, you could use a tabletop mixer as well).

    Heat a nonstick skillet lightly coated with olive oil spray over medium heat. Ladle batter into skillet to form pancakes. Cook for about 3 minutes. When they look like they have a solid base, flip. Cook for an additional minute or so until they have firmed and are golden brown. Serve with peanut butter and berries on top. 


    • While all oats should be gluten-free, due to how they are processed in the U.S. - often times they are not. Check the label to ensure they are gluten-free!
    • I don't keep my food processor out all the time. So if you want, you can pulse extra oats to make this task easier for the next time. Do it in small batches, the food processor will not work as well with large quantities. I store my leftover oat flour in a sealed container in the fridge. 
    • Alternatively, you can use butter on the skillet and on the pancakes if you aren't into the peanut butter berry combo. Note: this makes them only #shedapproved for month 1.  

    Slow Cooker Chicken Apple Stew

    slowcooker chicken apple stew

    A couple weeks ago I was completely overwhelmed with things to do. I had so much work to do, I was cleaning like a fiend for house guests, I had too many social things on the docket in a very short amount of time, and my husband was out of town for work. 

    ...And I had committed to cooking for our house guests who have eating restrictions. (WHAT WAS I THINKING?!)

    It was time to whip up the old trusty crock pot. 

    I love slow cookers because once you set them, you forget them, and your house smells amazing for hours. It is pretty awesome. I am also absolutely awful at making up recipes for slow cookers. I truly just don't get how to get the right flavors to mix properly when they are cooking slowly for hours. It is a very clear gap in my culinary experience. It's on my to do list. 

    I turned to Whole Foods for a perfect recipe for the occasion. This slow cooker chicken apple stew was super satisfying, and my dinner guests loved it. They talked about it all weekend. <3

    This dish felt perfect on a chilly autumn evening! The Whole Foods recipe is below, but I made some minor tweaks and notes: 

    •  I had purple sweet potatoes, and I swapped one out for one of the normal sweet potatoes.
    • Another confession is I am actually notoriously bad at following recipes. I chopped the apples a bit too small, which made it look a bit mushier than I would've liked.  
    • The original recipe indicated it serves 6-8. I would say it comfortably served 4 with everyone wanting more! (Also, those were big bowls, not the baby one shown! Everyone ate before I took the pics :) ) 

    I think this recipe is a knockout. Especially if you want something gluten and dairy-free! I will definitely be making this again soon! 


    Slow cooker chicken apple Stew


    • 1 1/2 teaspoon whole fennel seeds
    • 3 pounds boneless skinless chicken thighs
    • 3 firm, sweet baking apples, such as Braeburn or Gala, peeled and cut into 6 wedges each
    • 2 medium sweet potatoes (10 ounces each), cut into 1 1/2-inch chunks
    • 1 large sweet onion, halved and sliced
    • 2 tablespoons sliced fresh sage leaves
    • 1 1/4 teaspoon fine sea salt
    • 3/4 teaspoon freshly ground black pepper


    Toast fennel seeds in a small skillet over medium heat until fragrant, about 2 minutes. Cut chicken thighs in half. Add chicken, fennel seeds and all remaining ingredients to a slow cooker. Cover and cook on low until chicken and apples are very tender, 6 to 7 hours on low or 3 to 3 1/2 hours on high.

    Because this came from WF, I have nutritional info: 

    Per Serving: 300 calories (70 from fat), 8g total fat, 2g saturated fat, 165mg cholesterol, 610mgsodium, 19g carbohydrates, (4 g dietary fiber, 11g sugar), 39g protein.




    Bol Provincial


    Last night, doing my favorite "make up a recipe that fits my CSA box ingredients" I started to make what I thought was going to be a great vegetarian soup. What I ended up with was ANOTHER buddha bowl! (If you follow my instagram, you will find that I have a problem.) I can't break the addiction even when I try! But I'm so glad because it is so much more interesting than the other BBowls I have been making as of late- AND IT'S VEGAN! So many wins. 

    (I got a little antsy, the quinoa mayyyy not be totally cooked...not the best for digestion. Whoops :)&nbsp;

    (I got a little antsy, the quinoa mayyyy not be totally cooked...not the best for digestion. Whoops :) 

    Came through in the clutch!&nbsp;

    Came through in the clutch! 

    I don't typically do several grains- but I have been out of my bulk grains since we were in Colorado last week and had this Near East brand quinoa blend that my boo had accidentally bought. It's really easy and the rice is pre-cooked, so you don't have to wait forever for the rice to be ready. {Side note, if you buy the blend, don't use the spice blend. It has soy and gluten in the spices (why?) - and it will mess up this recipe's flavor. If you don't use the blend, I would go straight quinoa or minute rice in the same quantity.}

    Long story short, I ended up making these amazing caramelized onions, and I knew that broth would ruin their perfected sweet and savory flavor. Solution: I skipped broth and made a bowl instead. Ah comme ci comme ça. The beans make this dish hearty and filling - and hello protein! I was able to use the herbs from my garden which gave the bowl freshness and gave me so much joy! It has this simple, rustic flavor that made me feel like I was not in the city of Chicago, but in the French countryside sipping red wine and overlooking fields of lavender, thus the name. 

    Without further ado, recipe below. Bon appetit!  

    Bol Provincial

    serves 2


    • 3 tablespoons olive oil 
    • 3 onions (I used 1 sweet and 2 red), chopped
    • 5 small carrots, sliced
    • 1/3 cups dry quinoa and brown rice
    • 1 3/4 cups water
    • Sprinkle of Herbs de Provence 
    • 3 sprigs of fresh rosemary 
    • 1 tablespoon balsamic vinegar
    • 1 can cannelloni beans, drained and rinsed 
    • 8 large basil leaves, chopped


    In a large pot, warm olive oil over medium heat, add onions and carrots. Stir occasionally until onions are browned. Add herbs de Provence (use enough to cover the carrots and onions, rosemary and balsamic. Let simmer until qrains are finished cooking. 

    While onions and carrots are cooking, bring quinoa rice mixture to a boil. Boil gently for 19-22 minutes until water is absorbed. 

    Add cooked grains to the the large pot, mix together. Add beans and basil leaves and mix again. Serve warm! 


    Sweet Potato Turkey Stew

    Sweet Potato Turkey Stew. YUM!

    Sweet Potato Turkey Stew. YUM!

    To set the scene: Conor and I had just gotten back from a gorgeous autumn weekend in Indiana visiting friends and family. It was just the perfect time to be there. All of the leaves were changing and we spent time in Brown County, which is known for their dazzling fall. This was our third week of marriage, so everything may have seemed even more romantic and wonderful for that reason too. :) 


    I was feeling super #basic, and wanted to keep the autumn feeling going. Since I’m not all about #PSLs- I decided to make this perfect fall dish.  I already had all of the ingredients for sweet potato turkey stew, which I originally found on Oh Sweet Basil.

    Here we are supporting a local brewery. Everything in moderation!

    Here we are supporting a local brewery. Everything in moderation!

    I don’t typically advocate for eating in front of the TV, but we had DVRed Hocus Pocus, so it was necessary. We lit our new pumpkin candle, and it was just magical. The stew was so warming and nutrient-loaded. It really took my happiness to the next level.

    {Side note: you should know that I am a ridiculous nerd. I watch and reread Harry Potter more often than any full grown adult should ever admit to. I love all things magic. Practical Magic with Nicole Kidman and Sandra Bullock was my favorite movie when I was 13. Hocus Pocus is a classic, and a great deviation for me around Halloween. Conor can only watch HP so many times! But really though-he is a trooper.}

    I used olive oil (instead of butter) and coconut milk instead of conventional. These swaps make the dish #paleo approved. Recipe below!


    • 1 large sweet potato, baked then peeled (about 400 for 45 minutes or in the microwave on a paper towel for 6 minutes)
    • 3 cups chicken or vegetable broth (I used vegetable and chicken to use up what I already had opened)
    • 1 tablespoon olive oil or butter
    • 1 large carrot, chopped
    • 1 zucchini, chopped
    • 1 red bell pepper, chopped (original called for half red/half yellow pepper, but I was being frugal, so only used 1 red pepper)
    • 1/2 pound lean ground turkey (freeze any excess!)
    • 1 large apple, peeled and chopped
    • 1 cup coconut milk (unsweetened)
    • 1/4 teaspoon-ish pumpkin pie spice (I used liberally)
    • salt to taste
    • cayenne pepper (optional- but really adds some nice heat!)


    Blend broth and sweet potato, puree until smooth. Set aside.

    Heat a large pot with olive oil over medium heat . Add the carrots, peppers, and zucchini and sauté until tender, about 5 minutes. Add the ground turkey and apple and cook through, about 5-8 more minutes (Note: if you are working with frozen turkey, this will take longer).

    Once everything is cooked through and tender, add the puree and coconut milk to the pot, stir gently. Add the spices and turn down to simmer. You can simmer very low all day or just for 30 minutes prior to serving. Salt and pepper to taste. 


    Superfood Soup

    Final Superfood

    This is my first recipe post. I can’t help think that there is not a better day to start than today. I woke up feeling, empowered, motivated, and dedicated. It’s been a great day. I fit in an hour workout, brainstormed group class ideas and now am making up a soup from what was in my kitchen. Fantastic.

    Cooking is not something that used to come naturally to me. I pretty much never know what I am doing, but every day I’m in the kitchen is one more day that I am getting experience under my belt. Typically, I find my recipes on Pinterest or other bloggers. Occasionally, I use a good cookbook.  Today, I just made this up!

    I haven’t been to the grocery store in over a week; we are desperately overdue. I have been cooking a lot, and had quite a few odds and ends in the fridge. So instead of going to the store, I decided to be resourceful and work with what I had. The cupboard had:

    • White quinoa
    • 1 frozen chicken breast
    • 1 qt vegetable broth (unopened)
    • ¼ bag leftover carrot cabbage slaw (shredded, not prepared)
    • Kale (for my morning smoothies)
    • Spinach (also for morning smoothie)
    • Garlic (ALWAYS in the house)
    • Celery (3 stalks)
    • Green onions (3 stalks)
    • 1/2 red onion
    • Olive oil (ALWAYS in the house)
    • Some spices

    My fiancé and I moved into our new apartment a month ago, and we are seriously lacking in kitchen essentials. We have 1 pot, 2 small pans, a few brand new sharp knives, and a grill tool I use as everything (spatula, wooden spoon, knife, etc- it is actually pretty embarrassing- we desperately need to go shopping), and very few spices.

    So in my lacking kitchen environment, I began my quest to make something healthy, hearty, and delicious. What I came up with was a fabulous superfood soup. I decided it should be called "Superfood Soup" because it is loaded with delicious greens, lots of veggies, and packed with lean protein. It is a perfectly balanced, nutrient packed meal! 

    The soup was so warming, nourishing, and flavorful. It was just perfect on a cold winter night. Conor loved it. I loved it. Overall, it was a love fest. My take-away is to not be intimidated by a mishmash of ingredients, and have fun getting creative! I encourage you to see what healthy foods you have in your kitchen and have some fun!


    • 1 cup white quinoa
    • 1 frozen chicken breast
    • 1 qt vegetable broth (unopened)
    • ¼ bag carrot cabbage slaw (shredded, not prepared)
    • 1 large handful of kale, chopped 
    • 1 large handful of spinach 
    • 2 cloves garlic, minced
    • 3 celery stalks, chopped
    • 3 green onions stalks, chopped 
    • 1/2 red onion, chopped
    • 2 tablespoons olive oil (ALWAYS in the house)
    • 1/4 tablespoon garlic salt 
    • 1 teaspoon(ish) thyme
    • Sea salt (to taste)
    • Pepper (to taste)
    • Cayenne pepper (to taste) 
    • parmesan, shredded (to taste) (used as garnish- w/o is dairy-free)


    Cook 1 cup of quinoa in pot with 2 cups of water. Boil, then simmer uncovered for 20 minutes (or until water is absorbed).  When water is absorbed add enough vegetable broth to cover quinoa. Add thyme.

    Heat 1 tbsp olive oil in a pan, add garlic, once simmering add in green and red onion. Cook until onions soften and look a little translucent. Add carrot/cabbage slaw mixture . Stir often. Cook until carrots are soft. Add salt, garlic salt, and pepper.

    Add sautéed veggies to quinoa. Fill the pot with the rest of the vegetable broth. Add 2 handfuls of kale and spinach. Return to boil, and then simmer for 30 minutes.


    In the veggie pan, add 1 tbsp(ish) of olive oil. Add chicken breast. (Because I hate wasting dishes and have a small space, I always spice in the pan.)  Add cayenne pepper, salt, garlic salt. Flip the breast, do the other side. Fry in pan until cooked through about 7 minutes. Chop up the breast into smaller pieces and place in soup. Heat through.


    Serve warm, topped with a bit of Parmesan. Enjoy!