Gluten-free

Chunky Monkey Gluten-Free Oats

chunky monkey gluten free oats healthy recipes shed for the wed

Serves 1

Ingredients

chunky monkey gluten free oats shed for the wed healthy recipes
  • 1/2 cup GF rolled oats

  • Unsweetened vanilla almond milk

  • 1/3 cup chocolate plant based protein powder

  • 1/3 frozen banana

  • Organic creamy peanut butter

  • Organic unsweetened coconut flakes

  • Cocoa/cacao nibs

Instructions

Mix GF oats + chocolate plant based protein powder + 1/3 frozen banana in a bowl. Add almond milk, however much you like for your preferred consistency (less for thicker oats). Microwave for 2 minutes. Top it off with organic creamy 🥜 butter + organic unsweetened coconut flakes + cocoa nibs.

This breakfast is perfect for cozy mornings! <3

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 

Ingredients

  • 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

Instructions

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.

Spicy Taco Zoodles (Cookbook Preview!)

spicy taco zoodles healthy recipes shed for the wed

I'm giving you a preview from the soon-to-be released Shed for the Wed Cookbook today! There is a whole section dedicated just to spiraled veggie noodles. I love them! You get almost all of the satisfaction of a hearty pasta dinner without the refined carbs weighing you down.  Do you want to know the secret behind why they are so great? It's the sauce! If you have a good sauce, you do not miss regular noodles. Don't believe me? Try it yourself!

They key here is finding the right marinara. You want to make sure its lower in sugar (the guideline I go off of is 4g or less of sugar per serving). My favorite is Trader Joe's Organic Tomato Basil.  You most definitely can make your own, but it will add on a couple hours to the endeavor. 

I hope you give this recipe a shot! It's a real winner. Scroll to the bottom for the recipe. :)

Also, if you haven't downloaded the FREE food & wellness journal yet, be sure to sign up for emails from me and download it here! I love this freebie because it is what I actually encourage my clients to use! Use it to get a clear impression of your normal habits, and then you can transition to keep you accountable to your lifestyle goals! -AHS

Name *
Name
Wedding Date
Wedding Date

Spicy Taco Zoodles

Serves 2

Ingredients

  • 1 tbsp olive oil

  • 1⁄2 lb ground turkey

  • Fajita seasoning (Simply Organic is a good brand)

  • 3 medium zucchini, spiraled*

  • 1⁄2 jar marinara sauce**

  • Optional: sprinkle of cheddar cheese

Instructions

Heat olive oil in a medium pan. Add ground turkey. Lightly coat meat with fajita seasoning and stir. Cook until browned. Mix in spiraled noodles and marinara. Serve with an optional sprinkle of cheddar cheese.

*If you don’t have a spiralizer, never fear! A box grater also works as well as buying them pre-noodled.

**Jarred marinara shouldn’t have more than 4g of sugar/serving.

spicy taco zoodles healthy recipes shredding for the wedding

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.&nbsp;

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

Ingredients

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

 

Instructions

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! 

Matcha Collagen Fat Balls

shed for the wed matcha fat ball
alexandra hayden shea matcha fat balls

As a special request, I attempted Lee from America's Coconut Fat Balls. I altered the recipe slightly to fit my needs, one of which was MATCHA. Cuz matcha is always a need right?

matcha collagen fat balls food processor

I added Vital Proteins Matcha Collagen, to boot. Why? Matcha contains 137 times the amount of free radical-fighting antioxidants as other green teas and you now can eat them! AND as you know from my collagen post there are so many benefits to adding collagen into your routine. Hello healthy hair, skin, nails, bones and joints! The works. This was a fun way to try out a new way to get my collagen into the routine!

If you follow Lee, you may know she is obsessed Coconut Butter. I have yet to try the magical substance, and it is not available everywhere. That's where my good friend ghee comes in. I substituted ghee for coco butter, and it worked really well. It probably gave the balls a slightly different texture. I think it's the reason my "balls" really look more like cookies. 

Ghee is a form of clarified butter and it's kinda amazing. It's great for people who are sensitive to dairy and it has a higher smoke point than plain butter. Confused about what it is? Clarified butter starts as unsalted butter that is heated on low heat, which causes the milk solids to separate from the rest of the liquid. The milk solids fall to the bottom of the pan after the butter melts. Any foam sitting on the surface is removed. Ghee takes it one step further- after the milk solids separate the butter is simmered until all of the moisture evaporates and the milk solids brown slightly in the pan. This gives ghee a richer, nuttier flavor. 

I tried at first to fit them on a cookie sheet- my freezer was not big enough for that. So I switched to the plate.&nbsp;

I tried at first to fit them on a cookie sheet- my freezer was not big enough for that. So I switched to the plate. 

Yep, that's Stolichnaya in my fridge. All about balance right? Fat balls and Stoli, what a combo.&nbsp;

Yep, that's Stolichnaya in my fridge. All about balance right? Fat balls and Stoli, what a combo. 

Ghee also has a lot of awesome health benefits - one of which is being anti-inflammatory which is one of my bigger qualms with dairy in general. It also helps to improve digestion, build strong bones, and even can act as a detoxifier!  To learn more about ghee's benefits, read this article.

Back to the fat balls... got a little distracted by glorious ghee there for a moment! I also thought I had dates in the fridge- and I only had one! So to make up for it I added a smidge of honey. I thought it would make them super sticky, but it didn't in the end! The original recipe called for 3 dates – if you would prefer that to honey! Also, apologies to any of you with nut or coconut allergies- just reading the recipe may cause you to break out into hives. 

What I loved about the balls is that they are a perfect snack. If I do a smoothie for lunch and I get hungry- it's the perfect balance and it really feels like a treat! I sometimes forget they are in the freezer - and it's so awesome to find them when I am really wanting a treat and can't find anything! Also side note: I do not advise eating these as an after dinner dessert. They are obviously full of fat, and your body will not have a good amount of time to digest them before bed! Better as an afternoon treat. :)

Oh, one more thing! If you want to make these matcha collagen style like I did, Vital Proteins is having a promo this week: buy one get one 20% off. It's going on through 5/28. So take advantage if you can! You can buy here.

Code: SUMMERKICKOFF

So without further ado the recipe is below! 


Vital Proteins did not pay me to write this post. But they did provide the matcha! If you buy through any of the links I provide, I will get a small commission at no added cost to you. :) And just in case you weren't sure, my opinions all my own. 


Matcha Collagen Fat Balls

(adapted from Lee from America's Coconut Fat Balls) 

matcha fat balls

Ingredients

  • 1 cup coconut shreds
  • 1/2 c. coconut oil, melted
  • 1/4 cup ghee, melted
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • 1/2 cup cashews (I used roasted unsalted)
  • 2 tbsp cacao nibs
  • 1 scoop Vital Proteins Matcha Collagen
  • 1 tsp cinnamon
  • 1 medjool date (pitted)
  • 1 tsp honey
  • 1/3 c. almond milk

Equipment

  • Food Processor
  • (Some say a blender can be used instead, but I haven't tested it.)

Instructions

  1. Blend everything in a food processor until dough is achieved. Dough will be wet, that’s good!
  2. Roll into bite sized balls then lay flat and freeze. Once frozen, place in an airtight container and put back in the freezer for storing. They can last for a while in there! 
  3. Remove from freezer and let thaw 6 minutes before eating for optimal deliciousness!

Mini Guide to London

I love London: good eats, sweat, and all the culture – what's not to love?! After my trip there last month I decided to share some of my best finds (and TBH it's really what others recommended to me first). Just to be clear, this is by no means a comprehensive list, but just some highlights that I wanted to share. All of the places listed are linked (mostly in title).  I hope this round up helps you have a "well" (like wellness? get it?) rounded visit! (Side note: I wrote this mostly in the most oppressive layover at Heathrow ever. Seems fitting no?!)

Shoreditch Specific

Ace Hotel London birthday champagne and brownie surprise

Shoreditch is in East London, and is known to be an eclectic and diverse neighborhood. Incredible street art. Amazing coffeeshops. It felt like the perfect place to be. 

We stayed at the Ace Hotel, and could not speak more highly of the experience. It's a very cool place. Live music almost every night, awesome lobby designed for getting work done. Minimalist and hip, it felt very in tune with the East London neighborhood it resides in. Besides that, the hotel found out it was my birthday and sent champagne and brownies - they know a way to a girl's heart. 

East London Juice Co

Attached to the Ace Hotel, this is a completely women-owned and operated juice and crystal shop. My own Mecca. The ladies who work here are super knowledgable about their adaptogens AND crystals. I loved chatting with them. It's also externally attached to the Ace, so very convenient if you are staying there or in the neighborhood. 

Chocolate Adaptogen Mylkshake

Chocolate Adaptogen Mylkshake

East London Juice Co. menu and crystals

East London Juice Co. menu and crystals

Hoi Polloi

This is one of the restaurants inside of the Ace. I worked from here a couple days, great ambiance. On Sunday, my husband and I did their afternoon tea. There was live jazz that really set the tone. It was amazing. If nothing else, go for the perfect buttery scones. #treatyoself

GF, Vegan Avo Toast at Redemption.&nbsp;

GF, Vegan Avo Toast at Redemption. 

Redemption

This spot is LEGIT. Vegan. Gluten free. AVOCADO THAT GOES ON FOR DAYS. I sat there by myself and ATE ALL OF THAT TOAST. ALL. OF. IT. A good spot to eat and read a book (I did!).  All of the good vibes. 

Dishoom

I had 3 independent friends recommend this place and it did not disappoint. Seriously, the best Indian food ever. Taste bud explosions on repeat. Everything was fabulous. My photos didn't do it justice (thus not featured). Click the link (title) to see the Bombay aesthetic. 

Andina

Peruvian tapas. Yep you heard that right. Another restaurant that makes your taste buds go BOOM. There wasn't one thing we tried that was mediocre. It's a small place, but packed with charm. 

Triyoga - they also have juices and wifi! Another great spot to post up to get some work done post flow!&nbsp;

Triyoga - they also have juices and wifi! Another great spot to post up to get some work done post flow! 

Triyoga 

If you were watching my instagram stories, you learned that I may or may not have died during the Level 2 yoga class I took at Triyoga. It was a very challenging class. It seemed like everyone in the class was a regular, but they were very welcoming. Especially when I requested to be close to the wall once I learned there would be a lot of inversion work. The studio was pristine. They also do massages and pilates! So much to love! 

Spitalfields Market

The Spitalfield Markets are a cool indoor/outdoor year round market. From jewelry, to plants, to baby clothing, you can find it all there! Oh and not to mention some incredible smelling food vendors- we unforch did not have an opportunity to try them though! 

We went on a Sunday, but they are open 7 days a week. I believe the vendors vary. 

Brick Lane Vintage Markets

Brick Lane Vintage Markets Eats

Just a quick walk from the Spitalfields Market are the Brick Lane Markets (only on Sundays). Amazing vintage finds, handmade unique items, and MORE FOOD! (again that I didn't eat - I wasn't prepared!!) I didn't get any worthy pics of the vintage section because it was crazy crowded. But if you are into unique vintage finds, it's def worth checking out. 

Also of note, apparently up the road from there is a Sunday flower market. We really wanted to go, but we just got a little too cold. I hear its awesome if you are visiting in better weather. 

 

 

Around Town (Not Shoreditch)

Museums

Victoria & Albert Museum

As you can see from the photo below, it's worth a stop just to eat at the cafe. Some truly incredible exhibits, and just gorgeously curated. 

Victoria and Albert Museum V&A Museum Cafe

British Museum

Can you say Egypt? I would come back to this museum alone just for their Ancient Egyptian collection. I took the picture below, and right behind me was the ACTUAL Rosetta Stone. I almost missed it. This place is a must see if you are at all interested in history.  

British Museum Egypt Exhibit

 

Other key attractions

St. Paul's -  Westminster Abbey's less popular sister. This place is STUNNING! If you aren't going to services it does cost to tour, but totally worth it. Also, trivia fact, Princess Diana and Charles tied the knot here (instead of the Abbey) because it could hold more guests! It's one of the 2 places the royal family can get married. 

St. Paul's Cathedral London

 

Food and Drink

Coppa Club Igloos

We are full on in spring mode now, so not sure how long the igloos will be around, but they were an amazing place for Saturday "brunch" when we were in town. The food was great- I mean can you see that pizza?! And the view of the Thames and Tower Bridge was even better. 

Coppa Club Igloos London Rose
Coppa Club Pizza with Egg

Duck and Waffle

Speaking of views, Duck and Waffle has some of the best views in the city. And they had duck and waffle, which basically is an elevated chicken and waffles. It was to die for. My pics are dark didn't do it justice, so I didn't provide them. But it is definitely a perfect spot for a boujie night out. 

Other notable mentions: 

  • Hyde Park
  • Westminster Abbey
  • Buckingham Palace
  • Walk around the neighborhoods of Notting Hill, Covent Gardens, and Marylebone
  • Natural History Museum 
  • The Tate and Tate Modern
  • All things Harry Potter (Platform 9 3/4, Studio tour, Cursed Child, etc)

Cheers, mates! -AHS

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

Ingredients

  • 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)

Instructions

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

    8D086761-A620-4964-9919-22BEAC759C31.JPG

    Vegan Mac & "Cheese"

    (SErves 4)

    Ingredients

    • 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)

    Instructions

    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.&nbsp;

    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.&nbsp;

    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.&nbsp;

    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!

    AHS


    pumpkin spice oatmeal pancakes with blueberries and peanut butter

    Pumpkin Spice Oatmeal Pancakes

    Ingredients

    • 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)

    Instructions

    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. 

    Notes

    • 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.  

    Three Sisters and Feta Spinach Quinoa Cakes

    three sisters and feta spinach quinoa cake

    There was a restaurant near my old job called Moxee. It recently closed (shame, it was really good!), and they had a dish called the "Three Sisters." To be 100% honest with you, I never had ordered it because 1) beans cause indigestion for me - and I didn't want to eat them at work and 2) typically work was paying, and I went for a higher priced item, like a blackened salmon salad. That being said, this was a favorite for a lot of my colleagues (apparently they didn't have the same issue with beans... *side eye*).  I was asked recently to try and recreate it. The humor in all of this is that I had never eaten it. So I basically I took the ingredients and made my own #shedapproved version. 

    But first, I was intrigued, I hadn't heard of the "three sisters" before this, so I did a quick google, and I was fascinated by my findings. According to the all-knowing Wikipedia, apparently, the three sisters are the three main agricultural crops of various Native American groups in North America: winter squash, maize (corn), and climbing beans.

    "The three crops are planted close together and benefit from each other. The maize provides a structure for the beans to climb, eliminating the need for poles. The beans provide the nitrogen to the soil that the other plants use, and the squash spreads along the ground, blocking the sunlight, helping prevent the establishment of weeds. The squash leaves also act as a 'living mulch', creating a microclimate to retain moisture in the soil, and the prickly hairs of the vine deter pests. Corn, beans, and squash contain complex carbohydrates, essential fatty acids, and all eight essential amino acids, allowing most Native American tribes to thrive on a plant-based diet."

    I mean, I don't know about you, but I think that this is pretty much the most amazing thing ever. How cool that the Native Americans figured this out: 1) From an agricultural standpoint and 2) from a biological, nutritional perspective. This inspired me to do the dish justice. I got to work. 

    Here was the menu description: "Vegetarian hash with roasted butternut squash, corn, and pinto beans (3 sisters) topped with sweet peppers, onions and a light roasted garlic sauce with a grilled herb polenta cake."

    Well, no knock to polenta, but it's not shed approved, so it was out. To give homage to our South American Native Americans (hello Incans!), I thought quinoa could be a good substitute. As I had never made a "quinoa cake" before, I looked to pinterest for inspiration. It did not disappoint. I found a recipe from the Domestic Superhero that seemed would work perfectly. There was a catch, she had used breadcrumbs in her recipe (not Shed approved) – would it still work? Well spoiler alert: it worked just fine without them. Didn't miss them either! 

    Also, I made one other big change to the original menu item - the light roasted garlic sauce became tzatziki. This gives it a bit of a mediterranean flair (I'm Lebanese, what can I say, can't help myself!). The lemon zest and feta were just asking for the tzatziki. While these vibes seem to not be the same, I can tell you, the flavors complimented each other beautifully.  

    The rest of the recipe seems to speak for itself. I hope you try it- it's perfect for #meatlessmonday! Have a great day, beauties! 

    -AHS


    Three Sisters 

    Ingredients 

    three sisters feta spinach quinoa cakes 2
    • 2 tbsp olive oil, divided
    • 1 lb 5 oz butternut squash, cubed
    • 2 cloves garlic, minced
    • 2 tsp liquid aminos 
    • 1 can pinto beans, rinsed and drained
    • 1 can sweet corn, drained (it's winter- in the summer I would use fresh!)
    • 1 cup yellow onion, chopped 
    • 5 small sweet peppers, deseeded and sliced horizontally

    Instructions

    Heat 1 tbsp olive oil over medium heat. Add butternut squash, cook for a couple minutes. Add garlic and add liquid aminos. When butternut squash is 75% finished (softer, but not cooked all the way through), add pinto beans and corn. Mix well. Cook until butternut squash is soft. 

    While butternut squash is cooking, in another skillet heat 1 tbsp olive oil over low heat. Add 1 cup chopped onion and sweet peppers. Cook until onions are browned and peppers are soft. 

    Serve onion and pepper mix on butternut squash mixture. Pair with Feta Spinach Quinoa Cakes. 

    feta spinach quinoa cakes

    (Adapted from Domestic Superhero

    Ingredients 

    • 1 tablespoon extra-virgin olive oil
    • 1/2 cup finely chopped onion
    • 2 garlic cloves, finely chopped
    • 5 ounces chopped baby spinach
    • 2 large eggs, beaten
    • 1 1/4 cups cooked quinoa
    • 2 ounces crumbled feta cheese
    • 1/4 teaspoon grated lemon zest
    • Tzatziki sauce

    Instructions

    Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook, stirring often, until softened, about 4 minutes. Add the spinach and cook, stirring often, until wilted, about 3 minutes. Transfer the mixture to a medium-size bowl.

    Add the eggs, quinoa, feta, lemon zest, and 1/4 tsp black pepper and mix well. Let the mixture sit for a few minutes to allow the bread crumbs to absorb some of the moisture.

    Wipe out large skillet, and add extra virgin olive oil. Heat for a few minutes.

    Form quinoa patties about 2 1/2 inches in diameter and 1/2 inch thick. Place the patties in skillet, in batches if necessary. Cook the patties until they’re browned on the outside, 4 to 5 minutes per side, and then flip.

    Serve with a dab of Tzatziki sauce on each patty. 

    Notes

    • I eliminated breadcrumbs, a homemade sauce, and dill from the original recipe. 
    • Breadcrumbs were eliminated because they are empty calories. The recipe works without them, but I’m sure it would be great with them as well. 
    • To make life easier I thought it best to use pre-made Tzatziki which already has dill in it. Thought doubling up on dill was unnecessary. 
    • Lastly, you could try baking the patties as well to time the meal better. 

    Update 2/13/18: The first version of this post was missing the measurement for butternut squash. Error is now corrected. 

    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

    Ingredients

    • 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

    Instructions

    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.

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