Category: anti-inflammatory

Crispy Baked Rosemary Dijon Chicken

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The amazing flavors of rosemary and Dijon mustard are some of my favorites, and it doesn’t take much to make magic. Plus, they are natural, low-fat ingredients! I was inspired by Ina Garten’s roasted mustard chicken thighs while watching the Food Network. I saw that she had dredged her chicken in Dijon as the binder which I thought was genius! It not only keeps the bread crumbs on but adds great flavor underneath. I use skinless chicken breasts instead of thighs to keep it light. Baking the breasts keeps it super moist too.  It’s one of my husband’s favorite chicken recipes and he says he doesn’t miss the fried version at all, especially with the crispy Panko!

 -Melanie

Health tips: Low fat, kid friendly, heart healthy, anti-inflammatory

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Stuffed Chicken Divan w/ Creamy Dijon Sauce

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As you can probably already tell, my mom is a big inspiration for me as far as my love for food and cooking. Growing up, I remember her cooking a variety of dishes, Filipino, Italian, Asian…and the list goes on, and I was always there to help chop and prep. One of her signature potluck dishes is Chicken Divan. I love how creamy and cheesy it is, one of my favorites until now. Plus it’s low carb! This is my twist on it, transforming it from a casserole, to a dinner for two.

 -Melanie

Health tips: Low fat, heart healthy, diabetes friendly, low carb, anti-inflammatory

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Thai-Style Halibut with Coconut Curry Broth

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Thai coconut curry is one of my favorite exotic comfort food dishes, so as soon as I came across Ellie Krieger’s recipe, I just had to try it! It’s so simple and so delicious. I added a few of my favorite flavors like garlic, ginger and Thai basil, but pretty much kept it as it was written. The recipe is also very flexible. You can swap any type of seafood with the Halibut or if you’re not a seafood fan, can also use chicken. Either way you will really enjoy this!

 -Melanie

Health tips: Low fat, heart healthy, diabetes friendly, anti-inflammatory and low carb (without rice or noodles)

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German Sausage and Barley Soup (Graupensuppe)

Mel and Tammy1 Comment

Fall is finally here woohooo! I am beyond excited for cozy soups, stews and casseroles. I’ve been researching for a delicious sausage recipe in honor of Oktoberfest, and came across this excellent soup on www.oliviascuisine.com. It’s a bit cooler in Southern Cali this week so I jumped on the opportunity! I just adjusted a bit by adding in kale for some extra vitamins and crumbled in the crispy bacon at the end. My family absolutely loved it…so tasty and hearty, yet still light. Enjoy this on a nice cozy night this Fall!

 -Melanie

Health tips: Low fat, heart healthy, diabetes friendly. anti-inflammatory, low carb

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Tuna Salad with Dill and Capers

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Tuna salad-stuffed tomatoes were one of my favorite meals growing up. It was one of the few healthy meals I actually got really excited about when I saw it on my plate! This is my take on tuna salad…which is pretty similar to the ingredients I absolutely love in egg salad. The strong, yet bright flavors of Dijon, dill, lemon and capers really make this pop! And what’s great is you can keep this low-carb if you stuff it in a tomato like my mom did, or you can eat it on some wheat bread or crackers. Either way, you will love it!

 -Melanie

Health tips: Low carb and diabetes friendly without crackers or bread, low fat, heart healthy, anti-inflammatory

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Easy Prosciutto-Wrapped Asparagus

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If you want to serve up an elegant, yet quick and easy appetizer for a get together, this is your recipe! It would also be perfect alongside some meat. I saw various versions of this recipe around Pinterest and finally decided to make it my own. It seriously only takes about 15 minutes to whip this up and will not disappoint. The creaminess of the Laughing Cow cheese and thin crispy saltiness of the prosciutto will satisfy your taste buds without the guilt!

 -Melanie

Health tips: Low carb, low fat, heart healthy, anti-inflammatory, diabetes friendly

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Grilled Greek Chicken & Cucumber Noodle Salad

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I’ve been wanting to post a greek-marinated chicken recipe and while exploring for inspiration, found another tasty alternative to traditional green leaves and zucchini noodles…cucumber noodles! And how perfect is that with a greek-inspired dish right!? This recipe is so flavorful, yet so light and summery. The light saltiness of the Kalamata olives and feta cheese really compliment the bright herby and lemony flavors of the chicken and dressing. Being a huge cucumber fan (He just snacks on it whole, like a giant carrot), my husband said he prefers this over any other type of salad!

 -Melanie

Health tips: Heart healthy, low fat, anti-inflammatory, diabetes friendly, low carb

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Curried Chicken Salad

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It’s definitely hot out there so I’ve been trying to find some no-cook recipes to avoid any heat from the stove and oven. Thank you to our friend Gaby as well for your no-cook ideas question. It’s really inspired us to go on the hunt for creative and quick ways to whip up delicious meals without that added heat. I love the exotic flavor of curry, especially on chicken, and wanted to find a way to enjoy it as a summer treat. Ina Garten’s curried chicken salad recipe is fabulous! The use of the chutney really brings it to a whole new level and there is great texture with the celery and cashews. I lowered the fat by using light mayo and non-fat greek yogurt and also lowered the salt. This is a must try!

 -Melanie

Health tips: Heart healthy, low fat, anti-inflammatory, diabetes friendly and low carb (if eaten on wheat or without bread)

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Rosemary Lemon Scallops with Roasted Red Pepper Sauce

Mel and Tammy4 Comments

This recipe was inspired by a delicious grilled scallops and red pepper recipe I always loved by Paula Deen. But instead of roasting and wrapping red pepper around the scallops, I wanted to create a luscious, yet light and bright sauce. I saw a similar shrimp with red pepper aioli recipe that used egg yolks but wanted to cut down on the fat so I used non-fat green yogurt instead and replaced the shrimp with scallops. Scallops are not only luxurious, but actually have less cholesterol than shrimp, promote a healthy heart and are high in omega 3s! Plus, I can’t get enough of rosemary and lemon, so this recipe just sung to me. If you want to present an elegant, yet very easy and quick dish, this is the one!

 -Melanie

Health tips: Heart healthy, low carb, low fat, anti-inflammatory, diabetes friendly

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3-Ingredient Mango Banana Sorbet

Mel and Tammy1 Comment

This recipe is a must try for this hot summer! Tammy and I came across it during a Two-Week Clean Eating Challenge and just fell in love. Thank you buzzfeed.com for the inspiration! It only takes a few ingredients and is completely refreshing and satisfying. This mango banana version is just an example of one sorbet you can create. You can customize it to your liking, using other fruits and even additional ingredients like peanut butter and Nutella! Using bananas as the base of your sorbet is great though because it adds that creaminess to your sorbet. Experiment in your kitchen with this method, you can’t go wrong…just remember two words, freeze and blend!

 -Melanie

Health tips: Dairy free, heart healthy, low carb, low fat, anti-inflammatory, kid friendly

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