Inspire Wellness ‘Dinner Recipes’

Soba Noodle Salad with Heavenly Peanut Sauce!

This meal was so fresh tasting and satisfying! It was time-intensive but next time I will make the sauce ahead of time and prep some of the veggies before too. It took me longer than I normally spend on weekday dinners. The good thing is there were leftovers to make lunches for us the next day! I love all the colors in the meal. I also loved that everyone can create their own meal and pick what they like. The peanut sauce is to die for!! Next time I will double that and freeze to have on had. You could literally put anything with this peanut sauce and it would taste good!

  • 1 Tbsp. fine sea salt
  • 1 head broccoli, cut into bite-size florets
  • 1/4 small purple or white cabbage
  • 1 package (8–9.5 oz.) soba noodles (buckwheat noodles)
  • 1 Tbsp. toasted sesame oil
  • 1 Tbsp. Braggs liquid aminos
  • 1 red or yellow bell pepper, quartered and seeded
  • 1/2 cup loosely packed chopped cilantro leaves
  • 4 or 5 scallions, roots trimmed, white and green parts sliced
  • 1 jalapeno pepper, stem removed, sliced thinly or small bowl of kimchi (both optional)
  • 1/2 cup chopped roasted peanuts
  • 1 1/2 cups Peanut Sauce (recipe below)

Instructions:

Steam broccoli & cabbage.
Bring the same pot of water back up to a rolling boil and cook noodles according to the package directions. Drain, rinse under cold water, drain again thoroughly and transfer to a large salad bowl.
Toss noodles with sesame oil and soy sauce. Thinly slice cabbage and bell pepper. Arrange broccoli, cabbage, bell pepper, cilantro, scallions, and jalapeno on a large platter alongside noodles. Place peanuts in a small bowl. Warm peanut sauce in a small saucepan over low heat. Transfer to a medium bowl. Place platter in the center of the table and allow everyone to create their own soba noodle salads. Top with a generous serving of peanut sauce.

Peanut Sauce Ingredients:

  • 1 Tbsp. virgin coconut oil or extra-virgin olive oil
  • 1 yellow onion, diced
  • 1/2 tsp. fine sea salt
  • 3 cloves garlic, minced
  • 1 can (13.5 ounces) unsweetened coconut milk (preferably full fat)
  • 1/2 cup unsalted creamy peanut butter (100 percent peanuts)
  • 1 Tbsp Braggs Liquid Aminos
  • 1 Tbsp. coconut sugar
  • 1/2–1 tsp. red pepper flakes, depending on spice preference
  • 1 Tbsp. lime juice
  • 1/4 cup chopped peanuts (optional)

In a medium saucepan over medium-high heat, warm oil. Add onion and salt and cook, stirring occasionally, until soft but not brown, about 5 minutes. Add garlic and cook, stirring frequently, for 1 minute. Add coconut milk, peanut butter, soy sauce, sugar and pepper flakes. Bring to a simmer and whisk until peanut butter melts. Reduce heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens and the flavors meld, about 10 minutes. Remove pan from the heat and stir in lime juice. Using an immersion (stick) blender, if you have one, blend the sauce until smooth. Alternatively, transfer the sauce to the container of a blender and process until the sauce is smooth. To serve, fill a bowl with cooked brown rice, add your favorite sautéed veggies, top generously with the sauce, and garnish with the peanuts. Transfer any leftover sauce to a jar with a tight-fitting lid and refrigerate for up to 5 days. Or freeze individual portions in a silicone muffin tray and then transfer to a gallon-size freezer bag.

 

Thai Zucchini Chicken

I found this recipe on stiritup.me and my hubby and I both loved it! I was looking for more recipes to incorporate turmeric into our diet. Turmeric is loaded with anti-oxidants, has powerful anti-inflammatory effects and is beneficial to brain and heart health.

 

 

Ingredients:

  • 1.5 lb chicken
  • 3 zucchini, spiralized or shredded
  • 2 cups of other fresh veggies you like (I used bell peppers and mushrooms)
  • 1 can coconut milk
  • 1 1/2 tsp ground ginger (or fresh)
  • 2 tsp turmeric
  • 2 1/2 tsp sea salt
  • 2 tsp garlic powder (or fresh)
  • 1/3 cup fresh basil leaves, chopped
  • 1/4-1/2 tsp cayenne pepper
  • 3 tbsp coconut palm sugar
  • 1 tbsp apple cider vinegar

Instructions:

Start by cutting your chicken into small bite sized pieces. Set aside.

Now you can make your zuchinni noodles with your spiralizer or I use food processor to shred  the zucchini (it is so quick and easier to eat!).

Then, in a large sauce pan, on high heat, add about 2 tbsp coconut oil and add your chicken. Cook until it’s no longer pink on the outside. Then add the zucchini noodles.

Next, add your spices on the chicken and zucchini (this part is important rather than adding the spices to the coconut milk. It just won’t have as much flavor).

Stir everything together.

Then pour the can of coconut milk over everything, add the apple cider vinegar, and stir again.

Allow to cook on medium low for another 10 minutes or until chicken is no longer pink in the middle, and devour!!

4 Servings/Per Serving: 403 Calories, 18g Fat, 1g Fiber, 15g Sugar, 39g Protein

Pesto Shrimp

I love pesto! My basil has been growing like crazy so it is a good excuse to make some pesto. Trader Joe’s wild-caught Argentine Red Shrimp has been in stock lately and is a great buy (normally wild-caught shrimp is difficult to find).  It is in the frozen section and comes pre-peeled/de-veined. I left it in a strainer overnight. The next morning I put the pesto on and let it marinate all day. It was super easy that evening to cook up in 5 minutes and have dinner ready. I served it with some brown rice and roasted cauliflower.

Ingredients:

  • 1 cup fresh basil leaves, chopped
  • 1 clove garlic
  • 1/4 cup grated parmesan
  • 1/4 cup olive oil
  • 3 tbsp pine nuts
  • 1/4 tsp salt
  • 2 lbs jumbo shrimp, peeled and deveined (weight after peeled)

Instructions:

In a food processor pulse basil, garlic, pine nuts, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.

Combine raw shrimp with pesto and marinate a few hours in a bowl. Transfer to skillet, cover & cook over medium heat for about 4-5 mins, stirring halfway through.

I served over brown rice and made some roasted cauliflower to go with it. Yummy!

4 Servings/per serving: 306 Calories, 22g Fat, 0g Fiber, 0g Sugar, 26g Protein

Chicken Parmesan Over Zucchini

Yum! A delicious classic made a little healthier! A friend passed on this recipe and I love the zucchini added to it. Next time, I am going to add in mushrooms and bell peppers too. It also made delicious leftovers.

 

 

Ingredients:

  • 4 zucchini, spiraled or shredded
  • ½ medium onion, chopped
  • 2-3 cloves garlic, minced
  • 1 tbsp olive oi
  • 1 tsp oregano
  • ¼ cup fresh basil2 lbs chicken breast, cubed if desired
  • 1 jar (24oz) marinara sauce
  • 2 tbsp parmesan cheese
  • 1/2 cup shredded mozzarella cheeseInstructions:

    Preheat oven to 375°

    Spiral or shred zucchini. I used my food processor. Place in the bottom of a 9×13 baking dish (coated with cooking spray if desired). Set aside.

    On stovetop, over medium high heat, sauté garlic and onions in olive oil.  Add in Italian seasoning. Cook until onions start to become transparent.

    Add chicken to onion mix.  Cook until no longer pink on outside, but not cooked all the way through.

    Pour marinara sauce over chicken. Reduce heat to low, cover, and let simmer for 20 minutes or until chicken is fully cooked.

    Pour chicken mixture over spiraled zucchini. Sprinkle with parmessan and mozzarella cheeses. Bake uncovered until cheese is melted, about 10 minutes.

8 Servings/Per Serving: 264 Calories, 9g Fat, 2g Fiber, 2g Sugar, 39g Protein

Salmon Tex-Mex Bowl

I got this recipe from Dr Oz’s site and have made it twice in the last couple weeks! It is very fresh and satisfying! I love incorporating salmon weekly into our meals. First of all, it is loaded with healthy omega-3s fatty acids which are beneficial for brain health and overall inflammation in the body. Secondly, everyone in our family likes it. Win-Win!

 

Ingredients:

  • 1 avocado, cubed
  • 3 tbsp lime juice (divided)
  • 4 garlic cloves, minced (keep each separate)
  • 1/4 cup chopped tomato
  • 1/2 tsp chopped & seeded jalapeno
  • 3/4 tsp salt (divided)
  • (4) salmon filets (between 5-6oz ea)
  • 1 tbsp plus 1 tsp olive oil
  • 1 1/2 tsp cumin
  • 15oz can/box of black beans, drained & rinsed
  • 2 cups cooked brown rice

Instructions:

1-Toss avocado with 1tbsp lime juice and 1 minced garlic, tomato, jalepeno and ¼ tsp salt. Refrigerate.

2-Toss salmon in a bowl with 1 tbsp lime juice, 2 cloves garlic, 1 tsp oil and 1 tsp cumin, ½ tsp salt. Coat well.

3-Heat 1 tbsp oil in large skillet over medium heat. Add salmon. Cook about 4 minutes on each side. Transfer to a plate.

4-Add beans to skillet with remaining garlic, 1 tbsp lime juice and ½ tsp cumin. Cook on medium for 1 minute.

5-Fill bowls with ½ cup rice, divide beans and salmon and top with avocado mixture.

4 Servings/Per Serving: 421 Calories, 14g Fat, 10g Fiber, 2g Sugar, 39g Protein

Chickpea Egg Skillet

chickpea egg skilletAbout once a week we do some sort of egg dish for dinner. It’s easy, satisfying and an inexpensive dinner. I am in love with Vital Farm Eggs! You can buy at Whole Foods and some Targets. They have a bright orange yolk that is best!

 

  • 16oz broccoli crumbles
  • 2 15.5oz can chickpeas
  • 1 large clove garlic or 2 small cloves, minced
  • 1 tablespoon tomato paste
  • 1 cup spinach, chopped
  • 2 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoon extra virgin olive oil
  • 2 tablespoon lemon juice
  • 6 eggs

 

Preheat oven to 350 degrees F. Heat 2 tbsp extra virgin olive oil in a large cast iron skillet over medium heat. Add greens, broccoli, chickpeas, and tomato paste. Stir to combine. Add in garlic, salt, pepper, lemon juice, and remaining olive oil. Stir to combine. Cook for about ten minutes or until broccoli is tender.

Fried eggs on top: Break eggs over mixture. Do so carefully so that the yolk stays in tact to the membrane. Place skillet in the oven and bake for 15 minutes.

Scrambled eggs: scramble eggs on side and add to mixture

 

 

 

Coconut Encrusted Shrimp

coc shrimpI love the ease of cooking shrimp! You can defrost easily by running through cold water and it cooks super fast! And, the whole family will eat it, yah! I love anything with coconut so decided to give this recipe I found a try. I altered it a bit to add a few spices. I chose to add garlic and turmeric but I recommend using spices you like. You can taste the mixture before adding it to the shrimp so you can alter it to your taste.

  • 1 cup unsweetened coconut flakes
  • 1/2 glutino gluten free breadcrumbs
  • 1 tsp coconut oil
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/4 tsp tumeric or curry
  • 1 large egg
  • 1lb wild caught or responsibly farmed shrimp

Preheat oven to 420. Line baking sheet with parchment paper. Heat coconut oil over med-low heat, add coconut flakes & breadcrumbs. Stirring constantly 3-5 mins. Remove from heat & stir in salt, garlic, tumeric or curry. Pour into glass bowl. Beat an egg in mediuim bowl. Dip shrimp in egg & then breadcrumb mixture. Lay on baking sheet. Bake 10-12 minutes.

4 servings: 397 Calories, 13g Fat, 7g Fiber, 3g Sugar, 40g Protein

Summer Stirfry

summer stirfryThis summer stirfry is a quick and easy dinner that is delicious and packed with antioxidant-rich veggies like cabbage, carrots. mushrooms and zucchini. I was on the search for zucchini recipes after my garden was producing them like crazy. My friend Amy gave me this recipe as a lettuce wrap recipe but I decided to make it as a stirfry instead and added cabbage and onions. The perfect meal!

 

Ingredients:

  • 1 lb ground chicken
  • 2 small zucchini, diced
  • 8 oz package mushrooms, diced
  • 1-2 carrot, grated
  • 3 green onions, sliced thin
  • 1 T coconut oil
  • 2 cloves garlic
  • 10 oz bag of cabbage
  • 1/2 cup Trader Joe’s Gyoza sauce (or make your own – I used 1/4 cup rice vinegar, 1/4 cup Braggs liquid aminos, 1/4 tsp crushed red pepper, 1 garlic clove, 1 green onion sliced, 1tsp sesame oil all whisked together)

Grown ground chicken, set aside.  Heat to medium high coconut oil and garlic in pan, saute zucchini, mushrooms, carrots and cabbage for 3-5 minutes.  Add chicken, Gyoza sauce and green onion to the pan and continue to heat over medium for another 3 to 5 minutes.

Zucchini Chips

zucchini chipsHere is a way to mix up your veggies with dinner. My kids are picky on cooked veggies but they love these! Watch them close in the oven so they don’t over cook. I had to take some of the small ones out earlier and leave the larger pieces in for a few extra minutes.

 

 

Ingredients:

  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated Parmesan (3/4-ounce)
  • 1/4 cup plain dry bread crumbs (I use Glutino Gluten Free)
  • 1/8 teaspoon salt
  • Freshly ground black pepper

Preheat oven to 450 degrees. Slice the zucchini into 1/4-inch thick rounds. In a bowl, toss the zucchini with oil. In a small bowl, combine the parmesan, bread crumbs, salt, and a dash of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.  Bake 20-25 minute or until crispy.

87 Calories, 5g Fat, 1g Fiber, 3g Sugar, 3g Protein

 

Kale Quinoa Burger

kale quinoaThese Kale Quinoa Burgers are perfect to make ahead and have for the week for a side dish, main dish or snack. They taste good with hummus, smashed avocado or with a fried egg on top! There is the perfect amount of kick to it with the jalapeno. The other thing I liked about these is the don’t fall apart like a lot of veggie burgers do. I found this recipe on everydaydishes.com.

 

Ingredients:

  • 2½ cups cooked quinoa, cooled
  • 3 large eggs, beaten
  • ½ cup Parmesan, grated
  • ½ cup green onion, chopped
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 2 Tbsp olive oil plus more for frying
  • ½ yellow onion, diced small
  • 2 cloves garlic, minced
  • 1 jalapeño pepper, finely diced
  • 4 cups kale, deveined and finely chopped
  • ¾ cup finely ground breadcrumbs (use gluten-free breadcrumbs to make this dish gluten-free)

Whisk 3 eggs until smooth. Combine egg mixture with quinoa, Parmesan, green onion, salt and cayenne pepper in a medium mixing bowl.

Heat 2 Tbsp olive oil in skillet on medium heat then sauté onions and jalapeño for approximately 2 minutes. Add garlic and cook 1 minute before adding kale to skillet. Cook until kale is bright green and soft.

Add kale mixture to quinoa mixture, then add breadcrumbs and stir to combine.

Place a clean skillet on medium heat and add enough oil to coat the bottom.

Form patties using ½ cup of quinoa mixture. Fry until golden brown on each side, 3–4 minutes per side.

 

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