Tag: gluten free

Whole30 Fried Rice

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For those of us on the January Whole30, can you believe it’s finally Day 14? Now that I’m no longer having sugar withdrawals, I’m starting to see the light and feel some of the positive effects of the program. My energy levels are always fairly low for the first couple weeks of the Whole30, so it’s important for me to have meals that are easy to prep and throw on the pan on those days when I just want to #KillAllTheThings.

That’s why this paleo stir-fry has always been a go-to of mine! I keep things really simple buy purchasing frozen cauliflower rice ahead of time (Birds Eye Steamfresh is a great option I can find in most grocery stores), but feel free to make your own by popping some cauliflower in the food processor. This recipe is vegetarian, gluten-free, Whole30-friendly, and paleo-friendly!

Note: This post contains affiliate links, which means I may receive a small compensation.

Whole30 Cauliflower Fried Rice | WellnessAndWanderlust.net

Serves 3(ish)

Ingredients:

  • 3 bell peppers, chopped (any color – I like to mix them up, but you can do all one color)
  • 1 cup carrots, shredded or chopped
  • 2 eggs
  • 1 package Birds Eye Steamfresh Riced Cauliflower (or equivalent of other brand / homemade)
  • 1 tsp ground ginger
  • 1 tsp extra virgin olive oil
  • 1 tsp coconut aminos (or more, to taste)
  • Optional: Salt and garlic to taste

Instructions:

  1. Heat olive oil over medium heat.
  2. Add in chopped peppers and carrots. Let cook while microwaving frozen cauliflower rice.
  3. Pour in cauliflower rice, add ginger, and cook on medium for 10 minutes.
  4. Create space in the center of the pan, and crack both eggs. Scramble gently, break up the eggs, then mix back in with the rest of the veggies and cook for 5 minutes.
  5. Pour in coconut aminos and stir. Let cook for another minute or two.
  6. Serve and enjoy!

Adventures in the Emerald City: Things to Do in Seattle

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For those of you who follow my social media accounts, you may have noticed an influx of photos from the Pacific Northwest over the last week! Yes, it’s possible I went a little Instagram-crazy during my time in Washington, but for good reason: the trip was a blast. As a fun way to celebrate graduation from my MBA program, I decided to visit one of my best friends who now lives in Seattle. For four days, we covered a lot of ground (topping 30,000 steps more than once during the trip), and I absolutely loved my time in the Emerald City.

While Seattle is known for its rainy days, we experienced perfect weather (70s and 80s during the day) and barely a cloud in the sky. Visiting Seattle in July was the perfect break from our 90-plus degree Florida summers, and I highly recommend this time of year for your next trip out there.

If you’re planning a trip out to Seattle, check out my sightseeing tips and restaurant suggestions. Oh, and bring comfortable shoes. 🙂

Things to Do in Seattle | Wellness & Wanderlust

What We Did: The Highlights

  • Pike Place Market
    Pike Place Market was the perfect place to kick off my trip to Seattle! This market features a variety of local vendors, merchants, and farm tables, and is a great spot to begin exploring. After checking in at the hotel, I wandered around Pike Place (and yes, I did see a fish get tossed through the air!), picked up a grab-and-go fruit cup from Growing Washington, ate lunch overlooking Puget Sound, and bought a bouquet of dry flowers for my room. I also visited the Gum Wall, a wall covered in chewing gum in Post Alley. As gross as the concept is, I still had to contribute my own piece of gum to the wall. I’ll never look at Orbit Sweet Mint the same way again.
  • Space Needle
    No trip to Seattle is complete without a visit to the Space Needle. Built for the 1962 World’s Fair, this tower provides breathtaking views of the city (as well as Mount Rainier in the distance). The Space Needle is currently undergoing renovations on its observation deck, which will give visitors an even better view of the city. Tickets to the Space Needle can be bundled with other local attractions, so I highly suggest this option if you plan on sticking around.

Things to Do in Seattle | Wellness & Wanderlust

  • Chihuly Garden and Glass
    I wasn’t all that familiar with the work of Dale Chihuly before my trip to Seattle, but after visiting Chihuly Garden and Glass, I’m officially a fan. Located in Seattle Center next to the Space Needle, Chihuly features colorful glassworks, both inside the glass house and integrated outside in the gardens. The art is beautiful and can be enjoyed by all ages. I will definitely plan a visit to Chihuly’s exhibit in St. Petersburg sometime soon!
  • Museum of Flight
    The Museum of Flight is an aviation museum located at Boeing Field, south of Downtown Seattle, and is absolutely worth a visit. With more than 150 aircraft on display and a NASA-focused exhibit, the Museum of Flight also features flight simulators and a children’s area as well.
  • Volunteer Park
    My friend and I visited Volunteer Park early in the trip, in the Capitol Hill neighborhood. Climbing the water tower allowed us to take in the beautiful city views at sunset. The park is also home to the Black Sun sculpture, which supposedly inspired Soundgarden’s song Black Hole Sun.

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  • Fremont Troll
    The neighborhood of Fremont is home to some spectacular food and beverage spots, but it also houses the famous Fremont Troll under the bridge. Naturally, I had to snap a photo! The spot is worth a visit, and once you’ve finished your photo op, there are a lot of great places to grab dinner or drinks nearby.
  • Gas Works Park
    Gas Works Park, also located in Fremont, is a former gas plant that offers some of the best views of the Seattle skyline. A DJ played nearby while we enjoyed the beautiful weather and scenery. I highly recommend Gas Works Park to take in the views!
  • Snoqualmie Falls
    We ventured out to Snoqualmie Falls, about 30 minutes outside of Downtown Seattle, where we hiked a steep half mile down to see the waterfalls up close. The view was worth every step. You can park for free in the hotel parking lot and catch some great photos from the top as well.
  • Clipper Ferry to Victoria, BC
    Stay tuned for my recap on our Canadian adventure in an upcoming post!

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Where We Ate

  • Starbucks Reserve Roastery
    Seattle is — of course — known for Starbucks, but have you ever been to one of their Roastery locations? With a full bakery and craft coffee drinks, this is no ordinary Starbucks. For an energy boost, I ordered a coffee flight with chocolate truffle pairings. My favorite? The Peru Chontali with red apple, lemon, and cocoa.
  • Veggie Grill
    After the fact, I learned that Veggie Grill is actually a chain of restaurants, mainly on the West Coast. However, this healthy lunch spot was still a welcome discovery for me! They offer vegetarian, vegan, and gluten-free options for those who have food sensitivities, and I absolutely loved their Summer Celebration Salad. If you’ve never tried purple potatoes, this is the place for you!
  • Pike Brewing Company
    Located near Pike Place, Pike Brewing Company offers beer flights, chowder, salads, sandwiches and more pub fare. They were especially accommodating with food allergies and provided fantastic service. I loved my sandwich, but the Wooden Hills Brewery Pear Cider was my all-time favorite.
  • Le Panier
    I’m a sucker for French bakeries, so I couldn’t pass this one up! I tried a vanilla macaron at the Le Panier in Pike Place — absolutely worth a visit.
  • Steepologie
    Steepologie offers teas on tap, so of course I had to sample their iced Crimson Fruits tea, with cranberry, safflower, strawberry, and raspberry. Bring your cup back into the store and get 50% off for your refill! Steepologie also sells loose teas online.
  • The Red Door
    The Red Door, a restaurant in Fremont, offers craft beers and rooftop dining. Their Sesame Chicken Salad was delicious, but the restaurant also features seafood, burgers, sandwiches, and delicious tots.
  • Capitol Cider
    This cider bar in Capitol Hill is actually the largest independent bar of its kind in the country! As someone who prefers cider over beer, I loved their Bad Granny Cherry Cider. For all of you cider lovers, this cider bar has a wide selection you’ll have to try!
  • The Matador
    After Snoqualmie Falls, we headed over to Redmond, where several of our friends from college moved to work for Microsoft. We grabbed dinner at The Matador, a Mexican restaurant with other locations in Washington, Portland, and in the North and Southwest. If you’re near a Matador location, check it out for delicious Mexican food!

What are your suggestions for a trip to Seattle? Share in the comments below!

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Things I’m Loving Lately: Healthy Restaurants in Central Florida

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Happy 3rd of July! I’m excited to celebrate tomorrow in the best way I know how: poolside with a burger. 🙂 How are you guys celebrating your 4th?

Now that I’m done with grad school, I’ve been working hard to get my health back on track, and I’m proud to say that I’ve made some great strides. From hitting the gym to eating cleaner (less inflammatory) foods, I feel stronger and healthier than I have in a long time. I completed a round of Whole30 shortly after graduation, and am now working toward a higher goal of balance and eating intuitively. Knowing what works well for me (protein, veggies) versus what doesn’t (gluten, sweeteners, legumes) has changed the way I fill my plate or look at a menu, and I’m excited to continue down this path.

Of course, in keeping up with the theme of balance, I have been especially excited to discover healthier restaurants in the Orlando area that cater to different dietary needs and restrictions. In today’s post, I’ll share some of my favorite finds for all of you local foodies (and visitors, too!). 🙂

Things I'm Loving Lately: Healthy Restaurants in Central Florida
Fresh Kitchen
I discovered Fresh Kitchen in Waterford Lakes after a UCF event last year, and was so impressed with their bowls that I kept coming back for more! Fresh Kitchen’s concept is similar to that of Chipotle: You walk up to the counter, choose your bases, pick your vegetables and proteins, and add sauces as needed. The difference? Their entire menu is gluten free, most of their food is free from dairy and processed sugars, and their meats are antibiotic free. (They also sell paleo cookies and zucchini brownies if you’re looking to splurge!) My favorite menu items are the coconut rice, the pesto chicken, and the broccoli, but they have fresh seasonal veggies and other proteins worth a taste as well. They recently opened a location in Downtown Orlando, and are also located in South Florida and in the Tampa/St. Pete area.

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BOCA
Located on Park Avenue across from the Morse Museum (check out my recap here), BOCA is a farm-to-table restaurant that sources its food locally and offers seasonal menus. I loved their Smoked Cachaca Chicken, but they offer a variety of market specials, including many menu items that are gluten-free or vegetarian. I’m excited to go back for brunch!

Things I'm Loving Lately: Healthy Restaurants in Central Florida

Olea Mediterranean Grill
I’m a big fan of Greek food, so I was especially excited when Olea Mediterranean Grill opened up in Sanford. Much like Fresh Kitchen, Olea offers a variety of options — customers can go up to the counter and choose a pita, lettuce, or grains, and add in their favorite spreads, toppings, and proteins. I’ve had to cut back from hummus, but their lemon herb tahini and their tzatziki are absolutely addictive. Each food item is labeled for those who have food restrictions, and if you’re gluten-free or vegan, there are tons of delicious options for you. Olea has locations in Sanford, Maitland, and Orlando.

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Farm & Haus
In the back corner of the East End Market in Orlando is Farm & Haus, which doubles as a café and meal delivery service. Farm & Haus has a menu that changes regularly, but offers healthy meals created from scratch. Farm & Haus delivers meals near its Audubon Park location in the East End Market, so when I took classes downtown, I often ordered dinner from there! Their café, which serves breakfast and lunch, is also home to Orlando’s best avocado toast (I swear–you can Google it).

Things I'm Loving Lately: Healthy Restaurants in Central Florida

Infusion Tea
Although not exclusively vegetarian, Infusion Tea offers some amazing meatless options, and is known as Orlando’s “organic tea café.” I am absolutely in love with their roasted pear salad, and the space is also great for parties and events. The restaurant also has its own Arts Co-Op inside, where you can pick up some fun gifts, and when you visit on a Saturday, you can also enjoy the College Park Farmers Market outside. If you love tea, try the pineapple bliss tea — I promise you will not be sorry!

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Orlando foodies, what are your favorite healthy options in the area? Sound off in the comments below!

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Things I’m Loving Lately: Hummustir

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Note: This post contains affiliate links, which means I may receive a small compensation.

Hey there, readers! For all of my fellow Floridians, I hope you are getting yourselves prepared for Hurricane Irma over the next few days. It is certainly a scary time to live in the Sunshine State, and I can honestly say that I’m so ready for hurricane season to be over.

In honor of my blog’s relaunch as Wellness & Wanderlust, I’m excited to announce my newest feature: Things I’m Loving Lately. I may not be as influential as Oprah and her “favorite things,” but I can’t wait to share some of my own favorite things with all of you. I’m constantly trying out new products in the wellness sphere, so when I come across something great, I’ll be sure to share it with you right here. 🙂

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We’re kicking things off with something incredibly tasty and timely. Meet Hummustir, a new hummus brand with a truly fresh taste and all natural ingredients. An amateur party-planner and lover of Mediterranean food, I firmly believe that no appetizer spread is complete without a good hummus. What sets Hummustir apart — and makes it a must-have for your hurricane supply shopping list — is that it remains shelf-safe in your pantry for up to a year without refrigeration. It’s also completely preservative-free (really!).

How it works: Hummustir is split into three packages, all in one tub, which include pureed chickpeas, tahini, and spices. Empty the contents of each package into the tub and stir them up with the spoon provided (hence the name Hummustir!) for some straight up deliciousness.

Things I'm Loving Lately: HummustirI’ve tried the Mediterranean Style and Village Style flavors, which I absolutely loved. We served Hummustir at a family gathering, and I’ve brought a few containers to class. It was a hit among family members and grad students alike!

Hummustir is available in your local Walmart and select retailers (find your closest store here), but you can also order online through Amazon and choose from a variety of flavors. Each flavor is vegan, preservative-free, and non-GMO.

I constantly struggle to find healthy food that I can serve when I entertain, but Hummustir does not disappoint. It is the perfect addition to any party or get-together! Give it a try and check out some of their recipes online for inspiration in the kitchen. Can’t wait to hear about what you end up making!

Have you tried Hummustir? Share your thoughts in the comments below!

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Veggie Curry

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Over the past few months, my Sundays have become synonymous with a few things: brunch with old friends, relaxation, and meal prep. Friends in the paleo world have always preached the importance of preparing meals ahead of time, but I didn’t realize how much time I would save throughout the week by chopping veggies, boiling eggs, and having full meals ready to pop in the microwave after work or before classes. Thank goodness I finally listened to them! 🙂

One of my staple meals is Veggie Curry. Most curry recipes I found online incorporated rice or quinoa and garbanzo beans, but I wanted something that would work for me if I was on Whole30 or simply avoiding grains and legumes.

Whole30 Veggie Curry Recipe | So It Must Be True

This recipe is incredibly nutrient dense and flavorful. It’s also easy to make! I prep this meal almost weekly and heat it up before class. This recipe makes about 3 meals.

Whole30 Veggie Curry Recipe | So It Must Be True

Ingredients:

  • 3 bell peppers, chopped (any color – I like to use red, yellow and green)
  • 1 medium sweet potato, chopped
  • 1 cup carrots, shredded or chopped
  • 4 cups cauliflower rice (I use frozen Birds Eye Steam Fresh or Green Giant, but you can also make your own by grinding cauliflower in your food processor)
  • 1 cup chicken broth (use vegetable broth to make the recipe vegetarian/vegan)
  • 3 tbsp petite diced tomatoes
  • 1 tbsp garam masala
  • 1/2 tbsp cumin
  • 1 tsp extra virgin olive oil
  • 1 tsp paprika
  • 1 tsp ginger
  • Optional: Salt and garlic to taste

Instructions

  1. Heat olive oil over low heat.
  2. Add in chopped peppers, carrots, and sweet potato, along with spices. Let cook on low heat for five minutes.
  3. Stir in cauliflower rice, tomatoes, and chicken broth.
  4. Cover and continue to cook on low for 15 minutes.
  5. Uncover, stir, and heat up to medium low. Cook for another 15-20 minutes or until the cauliflower rice has soaked up the rest of the broth.
  6. Serve or store in meal prep containers. Bon appetit!

Sautéed Green Beans & Diced Tomatoes

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In many circles, I am known as a picky eater. This is sort of a silly thing to be known for, and I hate when family members bring it up, but since childhood, allergies and food sensitivities have made me hesitant to try new foods. (I’m also half convinced that I am a super taster!) However, several rounds of Whole30 have opened me up to a lot of new foods, especially vegetables, that I never really bothered to eat in the past. Green beans are a veggie that – when prepared the right way – I have grown to love!

Sautéed Green Beans with Diced Tomatoes

For those of you who still are skeptics when it comes to green beans, test out this recipe as soon as you can! Green beans are a great source of nutrition that can take on a variety of flavors, and this recipe is a great way to incorporate a few different veggies into your diet. I love sneaking extra vegetables into my side dishes! This dish serves one — adjust your quantities accordingly!

Sautéed Green Beans with Diced Tomatoes

Ingredients:

  • 1 cup green beans, stems removed
  • 2 tbsp petite diced tomatoes (for convenience, I used the canned kind)
  • 1 tbsp diced water chestnuts
  • 1 tsp ghee
  • Salt and garlic to taste

Instructions:

  1. Bring a pot of water to boil and add in your green beans. Cook on medium for 10 minutes.
  2. Remove from heat and strain. Pat green beans to dry.
  3. Over medium low heat, melt ghee on a skillet.
  4. Add green beans, tomatoes, water chestnuts, garlic and salt.
  5. Cook on medium low for 20 minutes or until desired consistency.
  6. Remove from heat and serve!

If you try this recipe, let me know what you think! Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies!

Easy Whole30 Sweet Potato Recipe – Perfect for Thanksgiving!

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Get excited, friends – Thanksgiving is almost here! You might not have realized that, with all of your neighbors’ Christmas decorations already up, but it’s time to break out your favorite stretch pants and start fighting fellow shoppers for the best turkey in the store. (At least I think that’s how people celebrate?) 🙂

In all seriousness, Thanksgiving is a time to remember all of the wonderful things you are thankful for, and in my case, I’m thankful for being able to spend the holiday with my family. I’m also thankful for this easy and fabulous sweet potato dish I’m about to share with you today!

I’ve always loved sweet potatoes, but I’ve never really understood why people were so quick to add sweeteners and marshmallows to theirs. Aren’t sweet potatoes sweet enough on their own? My method takes very little time to make, includes no added sugars, and is so simple that I almost feel guilty calling it a recipe. I love to make these sweet potatoes when the weather starts cooling down – it’s a great way to warm up for breakfast, lunch or dinner! They are also paleo and Whole30 compliant. How much better can life get?

My recipe serves one, so adjust your quantities accordingly!

Whole30 Sweet Potatoes - No sugar added!

Ingredients

  • 1 sweet potato
  • 1 cup applesauce, unsweetened (read your labels!)
  • ½ tsp cinnamon

Directions

  • Peel your sweet potato and roughly chop into a few medium-sized pieces.
  • Bring a pot of water to boil and add in your sweet potato pieces. Cook on medium for 5 minutes.
  • Drain, then add the sweet potato pieces to your food processor.
  • Pulse for a few seconds until it starts to reach a desired consistency.
  • Add in 1 cup of applesauce, and pulse again.
  • Add in cinnamon, then pulse one more time.
  • Transfer to bowl, add a little more cinnamon for garnish (optional), and serve.

If you try this recipe, let me know what you think! Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies!

Aloo Gobi (Curried Cauliflower & Potatoes)

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If you’re anything like me, you have a few favorite comfort food recipes that regularly make it into your meal rotation. In my case, I can’t get enough of this aloo gobi recipe — I make it at least once (if not two or three times!) per week. This Indian-inspired dish mixes cauliflower and potatoes and is not only easy to make, but it’s Whole30 compliant! In other words, it’s healthy and packed with flavor.

Aloo Gobi Recipe - Whole30 Compliant!

One of the great things about this meal is that you can easily customize it to match your taste preferences. Add in turmeric, garam masala, or tomatoes to switch up the flavor profile. Oh, and did I mention that it pairs amazingly with my curry and coconut crusted chicken bites? You can thank me later. 😉

I live alone and generally cook for one, so this recipe is meant to serve one fairly hungry person or two less hungry people with no sense of adventure (kidding). Adjust the quantities based on your needs!

Aloo Gobi Recipe - Whole30 Compliant!

Ingredients:

  • 2 cups cauliflower, chopped into florets
  • 1 potato, peeled and diced
  • 1 tsp ghee/clarified butter (or regular butter if you’re not following Whole30)
  • 6 tbsp olive oil
  • 1 tbsp curry powder
  • 1/2 tbsp garlic powder
  • Sprinkle of chili powder
  • Salt to taste
  • Optional: A few spoonfuls of petite diced tomatoes

Directions:

  1. Melt your ghee or butter over medium heat.
  2. Add in cauliflower florets and diced potato.
  3. Drizzle on olive oil, then mix in curry powder, garlic powder, chili powder and salt.
  4. Cook on medium for about 20 minutes, or until cauliflower is tender.
  5. Remove from heat, take a million photos of it until you can get the lighting right, post on Instagram with a few decent hashtags, and serve.

Bon appétit! If you try this recipe, let me know what you think. 🙂 Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies!

Whole30 Beauty Bowl

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When you’re following a program like the Whole30, it can be easy to overcomplicate things. After all, there are few things more satisfying than mastering a difficult recipe and sharing it in all its glory on your Instagram! 🙂 However, sometimes when you’re in the middle of big lifestyle changes, you need to simplify your meals once in a while. That’s what my Whole30 Beauty Bowl is all about.

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Why a Beauty Bowl? Believe it or not, I did not call it a “beauty bowl” because of its vibrant colors (although they are definitely beautiful in their own right). Rather, the meal is packed with vitamins that promote beautiful skin, good vision and a healthy immune system. Plus, it’s incredibly easy to make and is filled with flavor. You’ll want to add this one into your rotation!

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Some would call this an “ingredient meal” because it barely requires a recipe, just ingredients! However, today I’ll share my method for a flawless (and delicious!) beauty bowl. This recipe feeds one person, so you’ll want to make sure you adjust your ingredient quantities accordingly!

Whole30BeautyBowl

Ingredients

  • 1 sweet potato, diced
  • A few handfuls of broccoli slaw (mixed package of broccoli, carrots and cabbage)
  • Cooking fat of choice
  • Rosemary (to taste)
  • Salt (to taste)
  • 1 hard boiled egg
  • Handful of blueberries

Instructions

  1. Heat up your oil of choice over medium heat. (I used extra virgin olive oil.)
  2. Add in chopped sweet potato and broccoli slaw.
  3. Drizzle on a little extra cooking fat, and sprinkle on rosemary and salt to taste.
  4. Let cook on medium for about 20 minutes, stirring occasionally.
  5. When finished, add in blueberries and hard boiled egg.
  6. Enjoy!

Let me know what you guys think! Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies! 🙂

Curry Coconut Crusted Chicken Bites

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Do you ever create a full meal plan for the week, only to find that you’re just not in the mood to eat what you planned for that day? I was completely guilty of that last Monday. My chicken was defrosted and my veggies were all set to go under the knife, but I was craving my favorite curried cauliflower and potato recipe and couldn’t get those flavors off of my mind. Ultimately, my cravings won out (hey – at least they’re healthy, right?), and I needed a protein to balance out the meal.

Thus, my curry coconut crusted chicken bites recipe was born!

Curry Coconut Crusted Chicken Bites

Those who have known me for a while know that I do not have a cooking background. Before college, I didn’t know how to boil water. For the first year after college, I didn’t know how to do much else. Thankfully, several rounds of Whole30 have forced me to learn the basics, and after trying out several recipes on the web, I’m finally starting to gain my own creativity in the kitchen.

These chicken bites are easy to make, are completely gluten-free/dairy-free/soy-free/sugar-free (perfect for Whole30), and have a kick-ass flavor profile. They paired amazingly with my aloo gobi, so much so that I repeated the recipe a few days later!

I live alone and generally only cook for one person, so this recipe is written with one serving in mind. If you eat larger portions or are serving multiple people, you’ll want to modify the recipe accordingly. 🙂

Curry Coconut Crusted Chicken Bites

Ingredients:

  • One chicken breast, chopped into bite-sized pieces
  • ½ cup unsweetened shredded coconut (check your labels!)
  • 1 tbsp curry powder
  • ½ tsp cumin
  • ½ tsp chili powder
  • Salt and garlic to taste
  • 1 egg

Instructions

1-     Preheat oven to 400°F.

2-     Mix egg in one bowl and dry ingredients in separate bowl.

3-     Coat each chicken piece in egg, then in coconut mixture.

4-     Bake for 10 minutes.

5-     With a spoon, flip each chicken piece on the baking sheet, and bake for another 5 minutes.

6-     Remove from oven, let cool and enjoy!

Let me know what you guys think! 🙂 Please share and subscribe to my blog for more recipes, Whole30 resources and other goodies. Enjoy!