In this episode of Cooking with Chef Christy we get a brief overview (#lifehack) for adding juicy flavors without the fancy #sousvide equipment. She walks us through starting with a flavorful marinade for protein of your choice (such as chicken thighs). Then you cook them briefly on the grill. Lastly, you put the meat back in the marinade and bake in the oven for a flavor packed #protein.
Doing these steps in this order means that the active cooking time is finished early. You can use this passive cooking time to finish work, go play or prepare any other foods for this meal.
For more help making delicious meals like these, contact us to talk about how you can make more Well Balanced meals at home: https://wellbalancednutrition.com/contact-us/ #cooking #wellbalanced #homemade
First Add Flavor:
A marinade is a fairly quick way to add a ton of flavor to your chicken. We have this DIY recipe for you or you can buy premade spice blends at the store.
Option 1 – Moroccan Marinade (Recipe listed at the bottom of this post.)
Option 2 – Curry Blend (Recipe listed at the bottom of this post.)
Second Sear In The Flavor:
Grill the chicken for 10 minutes to for some caramelization and a bit of char if you’re into that. This step also adds a bit of texture, which holds up even after the finishing step.
Lastly, Finish Cooking In Oven:
In this method, the marinade doesn’t just flavor the outside of the chicken. Braising (which is what’s happening in the oven) allows these flavors to better penetrate the chicken. It also puts any excess marinade to good use here, as too much moisture on the grill tends to get messy.
Moroccan Chicken
1 1/2 lb boneless skinless chicken breasts
1/4 cup olive oil
1 tsp salt
1 tsp maple syrup
3 Cloves garlic, minced
2 tsp paprika
1 tsp ground cumin
1/4 tsp ground ginger
1/4 tsp turmeric optional
1/4 tsp cinnamon
1/8 tsp cayenne pepper
Directions
Whisk together all ingredients, except chicken, together in a small bowl or measuring cup. Add chicken and let marinade while grill heats or up to 12 hours.
Preheat grill.
Place chicken breasts on grill, brushing on additional marinade over top. Grill, covered, for 5-6 minutes per side.
Place seasoned, grilled chicken thighs into an oven-safe dish, along with any leftover marinade.
Add 1-2 ounces of chicken broth. *In a pinch, just use water. You’ll have plenty of flavors already.
Cover the dish tightly with foil and place in a 350-degree oven for 60- 90 minutes. The chicken should be tender and fork-shreddable after 60 minutes but can cook longer for more tenderness.
Remove from the oven, allow to cool slightly, and gently shred the chicken with a fork before serving. You can also serve the chicken in larger pieces if desired.
SUGGESTION: Serve w/ rice, peppers, green olives, lemon. Add cilantro if you have it. You can use cauliflower rice, whole grain rice, couscous or your favorite grain.
Notes:
While many ethnic foods have a reputation for being spicy, they don’t have to be. It’s very easy to omit chiles and build up a tolerance over time if you wish.
Fresh spices make a difference. Use dried spices within 3 months of opening for the best flavor.
Curry Chicken
Ingredients
1 T ground coriander seeds
1 T ground turmeric
2 t ground fenugreek seeds
2 t ground cumin seeds
1 t ground ginger
½ t ground black pepper
¼ t ground cinnamon
¼ t ground cloves
¼ t ground cardamom
¼ t ground cayenne peppers (optional)
coconut milk or Chicken Broth*
1 lb chicken thighs
Directions
Whisk together all ingredients, except chicken, together in a small bowl or measuring cup. Add chicken and let marinade while grill heats or up to 12 hours.
Preheat grill.
Place chicken breasts on grill, brushing on additional marinade over top. Grill, covered, for 5-6 minutes per side.
Place seasoned, grilled chicken thighs into an oven-safe dish, along with any leftover marinade.
Add 1-2 ounces of chicken broth or coconut milk. *In a pinch, just use water. You’ll have plenty of flavors already.
Cover the dish tightly with foil and place in a 350-degree oven for 60- 90 minutes. The chicken should be tender and fork-shreddable after 60 minutes but can cook longer for more tenderness.
Remove from the oven, allow to cool slightly, and gently shred the chicken with a fork before serving. You can also serve the chicken in larger pieces if desired.
SUGGESTION: Serve w/ jasmine rice, shreds of zucchini, and carrots
Notes:
I (Christy) like a brighter, more floral curry powder and favor a little more turmeric and less cumin than some blends.
Fresh spices make a difference. Use dried spices within 3 months of opening for the best flavor.
Plain Greek yogurt (full fat) makes a great base for the marinade too if you have this rather than coconut milk.
Meal planning and preparation are some of the most common struggles we (Lucy, Kristen and Bella) hear about from clients. Whether it’s due to a time constraint, creative block, picky eaters at home, or disinterest in cooking, meal planning and prep often take a back seat in many of our lives. That’s why at Well Balanced we are always looking for new ways to help our clients plan and cook their meals without breaking the bank or requiring hours in the kitchen. So over the past few weeks Kristen and Bella decided to give some meal prep help a try from a local company, Long Life Meal Prep.
Check out our reviews below!
Bella:
If you were to talk to my friends and family you would quickly learn I am often the butt of many jokes due to the oxymoron of being a RD that doesn’t always do a good job at feeding herself. Between my work schedule and being a full time student, I often lack the motivation (and time) to cook 3 meals a day. If I don’t meal prep on Sundays, then I often struggle to come up with dinner ideas. That’s why, just like my clients, I am always looking for new tips and tricks to get nutritious fuel without the hassle.
So when I had the chance to try Long Life Meal Prep, I couldn’t resist. I found that their meals were a good base, and that adding some additional sauces, spices, and veggies took them to the next level. The convenience was the best part. All I had to do was reheat, add some additional flavors and within minutes BOOM, dinner was served!
Chickpeas, spaghetti, and spinach – one of Bella’s favorites.
Veggie burritos with cilantro lime dressing
Kristen:
Countless times I tell myself I am going to put together a nice lunch for myself but something stops me from following through with lunch prep- whether it’s the overwhelm of starting or simply time already feeling stretched thin. If I’m lucky, I’ll have leftovers to reheat, but I’m not going to lie some days I end up just eating a granola bar or scramble to put a ho-hum lunch together.
I was excited to get a little help from Long Life Meal Prep since I can be so inconsistent with lunch. It’s funny how making a family dinner that we will all enjoy together is a lot easier to prioritize than my individual lunches. I know I’m not alone because I hear all the time from clients who agree that cooking for yourself is a lot harder to do.
Whether it’s breakfast, lunch or dinner you have a hard time keeping up with, consider getting a little help. It was so nice having these meals ready for me when things got busy. Why not take something off your plate and make healthy eating easier?
Mixed vegetables with potatoes, kale, carrots, and mushrooms. Kristen added leftover chicken and curry powder to round out the meal and reheated in a skillet.
Chicken and zucchini covered with tomato sauce and cheese.
Pro Tips for Using a Meal Prep service like Long Life Meal Prep:
Letting someone take over the job of prepping frees up more brain space and creativity to make the meals work for you. Don’t assume that every meal is perfect for you as is. Put some time and effort into making it satisfying and filling. These meals often start at a low calorie level. You may need more energy to make it through the day. Here’s what you can add to your meals.
Flavor. Some meals are loaded with flavor like Bourbon Grilled Chicken or Honey Sriracha Chicken Bowl. If you choose a more basic meal, think of it as a blank slate to add your own type of flare! It can quickly be jazzed up with your favorite sauce or seasoning blends. Flavor boosters don’t have to add a ton of extra calories or unneccesary ingredients if you make your own or pick high-quality store bought versions. (Need help? Lucy and Bella will be sharing fast and easy ways to add flavor to your meals on this month’s webinar. Sign up now!)
Fiber. Some meals may be too low in carbohydrates for you and could use a fiber boost. Simply add some whole grains, starchy vegetables, beans, or your favorite bread to the meal to round it out and make it complete.
Fun. Long Life Meal Prep has some fun snack/dessert options that are made with minimal sugar and added protein. Adding fun items like this to your routine in addition to Well Balanced meals will make it easier to eat well without feeling like you are missing out on anything.
A few more tips:
If you have time, heat your meals in an air fyer, toaster oven or on a skillet. This delivers the best flavor and quality.
If you can’t eat your meal within the week, keep them in the freezer for later. The day before you are ready to eat it, put it in the refrigerator to thaw overnight before heating the next day.
Need help getting your meals just right? Give them a call. They will be happy to work with you to personalize your order.
Meals are tightly sealed to stay fresh.
Having the nutrition facts allows you to customize your meals to meet your nutrition needs.
Wanna Try Long Life Meal Prep, too? Here’s how:
Long Life Meal Prep is a company based in Jamestown, NC, but they ship anywhere. If you live near one of their “pick-up” locations you can save 20% off your order by dropping in to grab your meals each week.
Select either delivery or find your pick up location at check out
Enjoy your food!
Ready to try? Use the code:WellBalance10 to get 10% off your first order! Put Well Balanced Nutrition in the comments section on follow up orders to let them know who sent them.
Menopause. The change. Whatever you call it, it’s important to remember that it’s not a disease to be treated, but rather a normal stage of life. Menopause “officially” starts 12 months after your last period. That happens, on average, around the age of 51. Perimenopause often starts in the early- to mid-40s. This is when some may start feeling symptoms like:
Weight gain—especially around the midsection
Hot flashes and night sweats
Difficulty sleeping
Mood fluctuations
Why does this even happen? Some of the reasons behind all these changes include your changing hormones, metabolism, stress levels, and lifestyle.
Because your body goes through all these changes, its nutritional needs also change. Here are some expert nutrition tips to help you navigate the onset of menopause.
Nutrition tips for Perimenopause and Menopause
1. Hydration is Helpful
Some key menopausal symptoms may be improved simply by drinking more fluids. If hot flashes, night sweats, vaginal dryness, or bladder infections are affecting you, try drinking at least six 8-oz glasses of water per day to help hydrate you. It’s important to remember that we all slowly lose our sense of thirst with age. This means you can become less hydrated without even noticing it, through no fault of your own. So find ways to make it easy and appealing to sip on a hydrating beverage all day long. If water is challenging to drink, try herbal teas or jazz up your water with a lemon or lime. Start early in the morning so you get your fluids in well before it wakes you up in the middle of the night.
2. Rethink that Night Time Drink
Although that glass of wine feels like a great way to unwind at the end of the day, pay attention to how you feel when you have a nightly drink or two. Alcohol can worsen hot flashes and make it harder to stay asleep through the night. It can also increase your risk of getting or worsening many health conditions. Lastly, drinking beer, wine, or cocktails each night may be taking you over your energy needs for the day and contribute to weight gain.
3. Cut down on spicy foods, caffeine, and sugar
If hot flashes bother you, try avoiding common triggers like spicy foods and caffeine.
When it comes to sugar, the simplest way to cut down is to replace sugar-sweetened drinks with water or herbal tea. Also, excess sugar can be coming from things like chocolate, doughnuts, pastries, desserts, and snacks. If the thought of cutting out all sweets doesn’t sound fair (we agree), try eating smaller portions or even half-sized desserts. A recent study showed that menopausal women who consumed more sweets, fats, and snacks suffered from menopausal symptoms more than those who ate more fruits and vegetables.We’re talking hot flashes, night sweats, muscle and joint problems, and bladder issues were all worse for the dessert-lovers. Again, that doesn’t mean you have to deprive yourself completely! Find creative ways to enjoy sweets in a new, healthier way.
4. Be mindful of your energy needs.
For most, metabolism slows down gradually as we age. It happens for many reasons, including the fact that we tend to move around less throughout the day, exercise less, and lose muscle mass that doesn’t get used regularly. This means that by continuing to eat the same amount of food as you did in your 30s and 40s, you’ll start gaining weight. On average, women in their 50s and 60s gain about 1.5 pounds every year. Mindful eating can help. Try starting with smaller portions and paying attention to how much you need to feel full and satisfied.
PRO TIP: Avoid eating large meals close to bedtime, particularly if you have trouble sleeping.
5. Eat higher-quality foods
Focus on quality foods packed with nutrients (i.e., nutrient-dense foods). Think fruits, vegetables, beans, and whole grains. Eating enough protein cans support your muscles and bones. You can get protein from legumes, nuts, seeds, fish, and/or poultry. A recent study showed that menopausal women who ate the most greens had the fewest complaints about typical menopausal symptoms like hot flashes. By eating more nutrient-dense foods like these, you’ll get more vitamins, minerals, fiber, and protein—all of which are crucial to maintaining your health during and beyond the menopause transition.
PRO TIP: Your bones love calcium and vitamin D. Some of the richest sources of these are dairy products, fish with bones, and foods fortified with these nutrients (check your labels).
Bottom Line
A few simple diet and lifestyle changes can help improve common symptoms during perimenopause.
Be sure to drink enough fluids while minimizing alcohol; cut back on spicy foods, caffeine, and sugar; eat mindfully and build meals around higher-quality foods.
If you’d like personalized nutrition recommendations and coaching to help you feel your best during perimenopause and menopause, let’s start with a phone conversation to see how we can help! Set up a call today.
Related:
The Truth About Hormones and Nutrition – Free Workshop Recording. Nutrition can help support your hormone health. We share nutrition tips to help with sleep, your menstrual cycle, stress, and appetite.
In the second episode of Cooking With Chef Christy, you’ll learn how to make a delicious and hardy salad with heart-healthy additions.
Are salads really healthy?
Salads are a great way to get in a lot of colorful plant-foods, but not every salad is a great choice. It is easy to think a salad is the healthiest option on the menu when sometimes it can be more than you need. On the flip side, a salad can lack a balance of nutrients and elements that keep you full and satisfied. Salads vary widely and the right salad for you should fit your energy needs and keep you satisfied.
How to make a salad balanced AND delicious?
Just like any meal, a salad needs a few things to be balanced AND delicious. First, include fiber, protein, and fat. Fiber can come from foods like starchy vegetables, beans, or whole grains. Protein can come from eggs, beans, nuts, seeds, meat, fish, or tofu. Fat can come from nuts, seeds, avocado, egg yolks, meat, and/or dressing. Having each of these nutrients present in your salad not only make it well balanced, but will keep you full longer.
Secondly, include an element that ramps up the satisfaction level of your meal. That might be a crunch factor, a bit of sweetness from fruit or dressing, something spicy, something creamy, or a combination. Both the nutrition and the satisfaction level of your food matter.
Be aware of how energy-dense ingredients like dressings, nuts, avocado, fried meats, cheese, dried fruit and bacon bits can add up quickly and come with more sugar, salt, fat, and calories than you may want or need in your salad.
Here’s what ingredients makes up the Arugula Radicchio salad. The only thing left to add is a piece of salmon or other great protein-rich option to round out this colorful dish.
Arugula
A cruciferous vegetable full of vitamins, minerals and antioxidants
Offers some spicy flavors to the salad.
Radicchio
A member of the chicory family
Offers a pleasantly sharp and bitter flavor.
CULINARY NOTE – The fat from the salad dressing and the acid from the citrus help curb/compliment the bitterness of this nutritous and colorful veggie.
It’s beautiful purple color is thanks to the anthocyanins present in the plant. Research shows that foods rich this chemical can have anti-inflammatory, anti-cancer, and anti-diabetic effects. It is also great for brain health and helping to prevent heart disease.
Farro
Farro is a high-fiber whole grain.
One serving of cooked farro (1/2 cup) contains about 100 calories and 1g of fat, 4g of protein, and 26g of carbohydrates.
It is an ancestor of modern wheat and contains gluten.
Commonly used in Italian cooking.
Olive Oil-Based Dressing
Olive oil is considered a healthy fat.
It’s the primary source of added fats in the Mediterranean diet.
It’s rich in heatlhy monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or “bad”) cholesterol levels.
Walnuts
Walnuts are the only tree nut that is considered anexcellent source of Omega-3s fatty acids.
A one-ounce serving of walnuts provides 2.5 grams of plant-based omega-3 fatty acid (ALA), 4g of protein and 2g of fiber
A serving of walnuts is also a good source of magnesium (45mg)
Seasonal Fruit
Fruit is a great way to add some extra fun, flavor and nutrition to your salads. In the winter, citrus fruit is perfect. In the summer, you have a variety of berries and tropical fruits to choose from.
How to make your own salad dressing
Nothing elevates a salad to “yum” status quite like a tasty, clingy dressing. Making your own salad dressing is simple, cost effective, and a great way to control additives, like sugar and preservatives, that might be hiding in processed varieties. Follow this DIY Salad Dressing Formula to make your own. You can play with the ratios but this is always a great to start! Have fun with it and find the combinations you love.
DIY SALAD DRESSING OIL TO VINEGAR RATIO:
4 TBS Oil
2 TBS Vinegar
1 TBS Fresh Chopped Herbs (or 1 tsp dried herbs)
1 TBS Chopped Garlic
Salt and Pepper to taste
Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges
In the first episode of Cooking With Chef Christy, you’ll learn how to make pineapple upside-down cake with a few twists!
Instead of white flour, Christy uses coconut flour which contains more fiber and is great for those avoiding wheat. She also uses coconut sugar rather than white table sugar which has a slightly lower glycemic index.
Because of those swaps, this version of pineapple upside-down cake has fewer calories and carbohydrates and higher fiber and protein than its more traditional counterpart. Another cool thing, this recipe comes together much quicker than a traditional upside-down cake.
Is coconut sugar healthier than white sugar?
No. Not really. While coconut sugar is a more natural alternative to white table sugar that contains small amounts of minerals and a slightly lower glycemic index score, in the end we recommend you treat coconut sugar the same as any other caloric sweetener.
Fun facts about coconut sugar:
The calorie and sugar content of cococunt sugar is identical to regular table sugar.
It comes from the sap of a coconut palm tree and is less processed than white table sugar.
It has a lower glycemic index than table sugar. Table sugar = 58, Coconut sugar = 54
It contains small amounts of naturally-occurring minerals (iron, zinc, calcium and potassium), which makes it a tiny bit more nutritious than white sugar.
It contains a small amount of a soluble fiber called inulin that may make a blood sugar spike less likely to happen (if eaten in reasonable amounts).
Is coconut flour healthier than white flour?
Coconut flour is higher in fiber. In fact 1/4 cup serving contains 10 grams of fiber.
It’s fiber content makes it a blood sugar friendly option.
Great for people following a wheat-free or gluten-free diet.
A 1/4-cup serving contains:
120 calories
18 grams of carbohydrates
6 grams of sugar
10 grams of fiber
6 grams of protein
4 grams of fat
20% of the daily value (DV) of iron
Fun facts about coconut flour:
It absorbs a lot of liquid during baking. Your dough will often be much thicker when baking with coconut flour.
What are Chef Christy’s thoughts on baking with alternative sweeteners, like coconut sugar?
Proceed with caution, and stick with natural, less-refined sweeteners when possible. Choose recipes from sources that have tested their recipes.
This paleo version of pineapple upside-down cake has fewer calories and carbohydrates and a higher fiber and protein content than its more traditional counterpart. Another cool thing, this recipe comes together much quicker than a traditional upside-down cake.
Servings 6pieces
Author Well Balanced Nutrition
Ingredients
1/4cupcoconut oilmelted
1cupalmond flourblanched
1/3cupcoconut flour
3/4teaspoonbaking powder
1/2cupcoconut sugar
2eggs
2teaspoonsvanilla extract
3slicespineapplecut into rings
3tablespoonsmaple syrup
1/4cupraspberriesor cranberries
Instructions
Preheat oven to 350° F.
Melt coconut oil and set aside to cool.
Line the bottom of an 8" springform pan with parchment paper [this facilitates a clean inversion of the cake] Note a 9-inch pie/cake pan will work also.
Spray parchment lined pan with oil.
Whisk together dry ingredients - flours, baking powder, and sugar.
In a separate bowl, whisk together eggs, vanilla, and cooled coconut oil.
Add the wet ingredients to the dry and whisk until combined and you have a smooth batter.
Arrange pineapples rings in a single layer in your pan.
Add raspberries [or cranberries] to fill holes.
Drizzle the maple syrup on top of the pineapples.
Gently press the batter into the cake pan.
Bake in the oven for 30-40 minutes.
Remove from oven a let stand for at least 10 minutes before releasing from pan.
Invert onto a plate and serve.
Pineapple Upside-Down Cake Nutrition Comparison
Paleo vs Traditional from Betty Crocker <All values listed per serving> Calories: 279 vs 390 (~110 less) Fat: 15 total, 9 saturated vs 14 total, 6 saturated (1 and 3 g higher respectively) Cholesterol: 69 vs 40 (29g higher) Carbohydrates: 32 vs 62 (30g lower) Fiber: 4 vs 1 (3g higher) Protein: 7 vs 4 (3g higher)
In summary, this paleo version has fewer calories and carbohydrates, higher fat and cholesterol, and higher fiber and protein than its more traditional counterpart.
