Fall is here, school is back in session, and routines seem more relevant again. And with that comes the chore of figuring out healthy but easy ways to feed your family.
That’s what I wanted to give you with these dishes. They are all healthy and should make a Monday night dinner easy for you and your family.
As always, here are a couple of key players:
Cabbage and broccoli are high in sulforaphane, which is very supportive of the liver detoxification and hormones. Anchovies are packed with omega-3 fatty acids, which support anti-Inflammatory pathways are also a good source of B12, which is important for energy. Ginger is great for our lymphatic system and will support our immune systems as well. Fennel is a great digestive aid and can help with issues with IBS and constipation, and because it is high in phytoestrogens, it can be very helpful in dealing with menopause.
Grouper Puttanesca
2 tablespoons extra virgin olive oil
1 medium white onion, sliced
1 fennel bulb, sliced
2 garlic cloves
5 anchovies, drained and chopped
1 (28-ounce) can diced tomatoes
½ cup olives of choice
2 tablespoons capers, drained
fresh thyme sprigs
½ teaspoon salt
1 pound fresh grouper (or protein of choice)
Preheat oven to 425 degrees. Place all ingredients in a large baking tray, and cover with a lid or parchment-lined aluminum foil. Place in oven and cook for 25 minutes. Season fish filets with salt,then add to baking dish, and cover again. Continue cooking for an additional 15 minutes, or until the fish is cooked through. Serve with fresh lemon and accompany with rice, pasta, or a side salad.
Yield: 4 servings
Roasted Cabbage Chicken Caesar
4 heads of cabbage
4 tablespoons avocado oil
Salt
Toasted slivered almonds
4 chicken breasts
Ceasar Dressing
2 small garlic cloves, minced
1 teaspoon anchovy paste
2 tablespoons freshly squeezed lemon juice
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 cup mayonnaise
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Preheat oven to 450°F. Line a baking sheet with parchment paper. Trim any discoloration from root of cabbage and remove any soft or discolored outer leaves. Carefully cut cabbage into six wedges, being sure to keep root intact so wedge stays together. Drizzle each wedge with avocado oil and season with salt. Add chicken breast to tray and coat with oil and salt. Roast for 25 to 30 minutes,flipping after 15 minutes. Cabbage should be soft and charred, and chicken cooked through. While those cook, make dressing. For dressing, in a large Mason jar, place all dressing ingredients, shake, and serve. To serve, top cabbage wedge with chicken and drizzle with dressing and toasted almonds.
Yield: 4-6 servings
One Pan Chicken Thai Bake
3 (14-ounce) cans lite coconut cream
3 tablespoons Thai red curry paste
3 garlic cloves minced
3 tablespoons tamari sauce
½ teaspoon fresh grated ginger
2 teaspoons fish sauce
2 teaspoons sesame oil
2 cups frozen broccoli
2 cups frozen green beans
1 red bell pepper, sliced
6 chicken thighs
¼ cup chopped cilantro for garnish
¼ cup fresh basil and or mint
1 Fresh lime
Preheat oven to 375 degrees. In a baking dish, add coconut cream, curry paste, garlic, tamari, fish sauce, and sesame oil. Whisk to combine until smooth and red curry paste has dissolved into coconut cream. Add broccoli, green beans, and red bell pepper. Nestle chicken thighs in sauce, then cover with a lid or parchment-lined foil, and bake for 25 to 30 minutes or until chicken is cooked through. When ready to serve, top with basil, mint, cilantro, fresh lime, and serve over rice.
Yield: 4 servings
