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healthy

All of the flavor you’d expect from a delicious piece of southern fried chicken made healthier!

Unfried Chicken Thighs

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Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Main Course
Cuisine: American
Servings: 6
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Ingredients:
 
  • 2 pounds chicken thighs
  • 2 tsp poultry seasoning
  • 1 Tbsp herbes de provence
  • ½ tsp cayenne
  • 1 Tbsp garlic powder
  • 2 tsp onion powder
  • 1 tsp smoked paprika
  • 2 tsp salt
  • 1 tsp pepper
  • 2 Tbsp olive oil
Instructions:
  • Preheat your oven to 425°F
  • On a baking sheet combine chicken, olive oil, and all seasonings.
  • Toss them together with your hands coating both sides of the chicken well.
  • Place the chicken in a single layer spaced evenly apart on the baking sheet.
  • Bake for 40 minutes to 1 hour. This will depend on how large your chicken thighs are and how crispy you want them. Cooked chicken should be no less than 165°F.
  • Enjoy with your favorite sides!

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Raspberry Chipotle Roasted Brussels Sprouts

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Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Course: Side Dish
Cuisine: American
Servings: 6

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Ingredients:

 

  • 8 cups Brussels sprouts (halved)
  • 2 Tbsp olive oil
  • 2 Tbsp raspberry preserves
  • 2 tsp chipotle powder
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp salt
  • 1 tsp black pepper
Instructions:

  • Preheat the oven to 400 degrees Fahrenheit.
  • In a small bowl whisk together the olive oil, raspberry preserves, chipotle powder, garlic powder, onion powder, salt, and black pepper. Taste and adjust seasonings if desired.
  • Place the sprouts on a large baking sheet and pour the raspberry sauce over it.
  • Toss together with your hands and evenly coat all the sprouts.
  • Spread the sprouts into a single even layer.
  • Roast at 400 for 40 minutes, or until the flat side is soft and golden brown. Enjoy!

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When blending smoothies the way to get the best result is to put the liquids in the bottom of the blender and work your way up to solids. So for this smoothie we would put the orange juice in first. Then milk if using, vanilla, yogurt, mango, and then the ice. Silky smooth every time!

This orange mango smoothie is sweet, tart, creamy and a healthy treat! With no added sugar, ten grams of protein a serving, and fiber to spare it’s a guaranteed hit anytime of the day! I enjoy this smoothie T-H-I-C-C, but if you want to thin it simply add one cup of milk into the mix and enjoy.

Orange Mango Smoothie

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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Drinks
Cuisine: American
Servings: 4 (10 oz)
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Ingredients:
 
  • 3 cups mango (fresh or frozen)
  • 2 cups plain Greek yogurt
  • 1/2 cup ice
  • 1 cup orange juice
  • 2 tsp vanilla extract
  • 1 cup milk (to thin *optional)
Instructions:
  • Toss everything into your blender and make it smooth! You got this Travis! BOOM. Smoothie! Enjoy cold.

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Have y’all ever been to the grocery store and seen the bottles of prepackaged “french dressing”? It’s a weird shade of red, gloppy, and FULL OF LIES! We don’t eat lies. We eat food. Especially when the real thing tastes like heaven, is actually great for you, and goes with basically everything. So buckle on up bitches because we’re taking the red pill today, and never looking back!

I usually let this sit for 10-15 minutes before serving just so all the flavors can bloom and develop nicely together, not necessary, but worth it.

French Dressing

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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Seasoning
Cuisine: French
Servings: 1 Cup
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Ingredients:
 
  • 1/2 cup extra virgin olive oil
  • 1/4 cup white wine or champagne vinegar
  • 1 large shallot (minced)
  • 2 cloves garlic (minced)
  • 2 tsp Dijon mustard
  • 1 tsp salt
  • 1/2 tsp black pepper
Instructions:
  • In a container with a secure lid, add all ingredients and shake them up super well until combined. You just made dressing you salad warrior! GET. IT.
  • Alternatively you can toss all of these ingredients in a blender and make an emulsion that is arguably even tastier. This is what I do most often, and y’all can peep a pic of the blended version on my Instagram. Enjoy!

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Freezing the patties before hand helps to prevent your patties from falling apart over the grill or in the pan. This same technique can be used for chicken patties, and yes you can totally substitute black pepper. Try the green sometime though! It’s legit!

Crazy Good Turkey Burgers

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Prep Time: 2 hours
Cook Time: 20 minutes
Total Time: 2 hours 20 minutes
Course: Main Course
Cuisine: American
Servings: 8
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Ingredients:
 
  • 3 lbs ground turkey
  • 1/4 cup shallot (minced)
  • 4 cloves garlic (minced )
  • 1.5 tsp salt
  • 1 Tbsp fish sauce
  • 2 Tbsp Worcestershire sauce
  • 1 tsp green or black pepper (the spice, not the vegetable)
  • 1 Tbsp dried parsley
  • 2 Tbsp spicy ketchup
Instructions:
  • Mix literally everything together and let it sit for 30 minutes (lol, easy right?)
  • After mixture has set, form into 8 patties and freeze for 2 hours or until firm.
  • When patties are firm: Grill or pan fry over medium high heat for 7-9 minutes on each side or until patties reach a temp of 165 degrees Fahrenheit.

Did you make this recipe? I’d love to see it!

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Freezing the patties before hand helps to prevent your patties from falling apart over the grill or in the pan. This same technique can be used for chicken patties.

And yes you can totally substitute black pepper. Try the green sometime though! It’s legit!

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Goat Cheese, Fig, and Peach Salad

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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Salad
Cuisine: American
Servings: 6
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Ingredients:
 
  • 16 oz spring mix lettuce
  • 2 ripe peaches (thinly sliced)
  • 8 oz bag dried figs (quarted)
  • 4 oz soft goat cheese (crumbled)
  • 1 Bunch Dill
  • 1 Bunch Fennel fronds
  • 1 Bunch Mint
  • 1 Bunch Green onion
  • 1 Bunch Parsley
  • 2 oranges ( juiced)
  • 1/4 cup olive oil
  • 1 Tablespoon honey
  • 2 teaspoons salt
  • Pink pepper (to taste)
  • 2 Tablespoons champagne vinegar
Instructions:
  • In a large bowl lay down spring mix, and top with goat cheese, figs, and peaches.
  • Finely chop all herb, the amount is totally up to you. I believe in you!
  • Sprinkle the herbs on top of the salad.
  • Combine all remaining ingredients in a bowl or jar to make the dressing and give it a good whisk or shake.
  • Top the salad with that fabulous dressing and mix mix mix it up!
  • Enjoy you culinary adventurer!

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