Sides

Green Beans

Looking for a simple but delicious way to eat green beans – one that doesn’t take hours in the kitchen and one that your entire family will love? This recipe will do that – easy, tasty, and healthy!

Ingredients

2 cups fresh green beans, washed and patted dry

1-3 tablespoons Extra Virgin Olive Oil (or coconut oil or butter, if you tolerate it)

1 tablespoon balsamic vinegar or Apple Cider Vinegar

1/4 cup diced onions

Seasonings as desired – salt, pepper, basil, oregano, thyme, garlic powder

Instructions

Toss beans in a bowl with olive oil, balsamic or ACV, and seasonings. Place on oiled (or parchment-lined) sheet pan. Broil for 6 minutes. Meanwhile sauté onions in a saucepan with EVOO. When the beans are finished broiling, add to the pan and cook on low to medium until done – 5 minutes or so. Now devour!

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If you need help and guidance with your health even if you have chronic issues like autoimmune or gut issues, fatigue, brain fog, pain, reach out to me. I help women figure out their root causes, set goals and action steps, and achieve their health goals with guidance and accountability. You can contact me here to set up a FREE 20-minute strategy session so we can see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC

Homemade Grain Free Tortilla Chips and Guacamole

Do you love chips and guac? I sure do. Now what I don’t love is the junk ingredients manufacturers add to guacamole. And it’s so easy to make yourself. I’m a die-hard traditionalist for my guac – just the avocados, lime juice, and salt. But when you make it yourself, you can add any extras you want. And on the subject of the chips, I used to love regular tortilla chips — until corn started to bother me. So now I either eat the Siete grain free chips you can buy or else make my own. The recipe is really easy, and I’ve got two ways you can make them – savory to go with the guacamole. Or a sweet version for an after dinner treat. Enjoy!

Chips Recipe

Ingredients

Grain free almond flour tortilla wraps by Siete (in a package of 8) *

¼ teaspoon coconut oil or avocado oil (or coconut/avocado oil spray)

Pinch of salt (optional: other seasonings like garlic powder, onion powder, cumin, rosemary)

Pinch of cinnamon

Instructions

Preheat oven to 400 degrees.

Remove 2 wraps from the package.

Place wraps on parchment-lined baking sheet.

Brush oil or spray oil on wrap.

Sprinkle salt on one wrap.

Sprinkle cinnamon on the second one.

Using a pizza cutter or knife, cut the wrap into 4 pieces.

Bake for 10-12 minutes until lightly browned on top.

Remove from oven and cool for a few minutes. Enjoy.

Note: The salted chips are wonderful with guacamole (see below for guac recipe) or soups. Cinnamon chips are wonderful for sweet cravings. They’re also delicious with my chocolate avocado mousse. Click here for that recipe.

*Siete also makes cassava wraps as well as cassava/chia wraps you could use as an option.

Guacamole Recipe

Ingredients

4 avocados, cut flesh into halves

2 tablespoons lime or lemon juice

1/2 – 1 teaspoon salt

Optional – other ingredients you can add include diced onions, tomatoes, jalapeno peppers, cilantro, and garlic

Instructions

Mix all ingredients in a food processor or blender, adding more juice or salt as needed. Add optional ingredients if desired. Enjoy with grain free tortilla chips, crackers, and in soups. Or as a condiment spread for turkey rolls, on wraps, or as a dipping sauce for meats.

If you like that recipe and are tired of living with fatigue, brain fog, pain, weight issues, autoimmune and digestive symptoms, reach out to me. I work with women who have these same symptoms and learn how to eat healthy and make lifestyle modifications in order to decrease symptoms and be their best self. You can click here to schedule a free 20-minute consult to see if we’d be a good fit to work together. I’d love to help you be your best you! — Leah Cheshire, NBC-HWC

Honey Mustard Salad Dressing & Ranch Dressing

Here are two tasty salad dressings – both are gluten-free and dairy-free. These are easy to make so whip up a batch or two on the weekend to stash in the frig for this week’s healthy salad eating!

Honey Mustard Salad Dressing

¼ cup Dijon mustard

¼ cup apple cider vinegar

1 teaspoon honey *

¼ cup extra virgin olive oil

½ teaspoon salt

¼ teaspoon pepper

In small bowl whisk all ingredients well. Pour into small Mason jar to store. Makes about 4 – 5 ounces. This also makes a delicious marinade for chicken breasts.

*If on a sugar-free diet, leave honey out.

Ranch Dressing

½ cup coconut yogurt, unsweetened

2 tablespoons apple cider vinegar

½ teaspoon garlic powder

½ teaspoon parsley

½ teaspoon onion powder

½ teaspoon chives

½ teaspoon salt

In small bowl whisk all ingredients well. Pour into Mason jar to store. Makes about 4 ounces.

If you’re tired of living with your fatigue, brain fog, pain, weight issues, autoimmune and digestive symptoms, reach out to me. I work with women who have had these symptoms but learned how to eat healthy and make lifestyle modifications in order to decrease symptoms and be their best self. You can click here to schedule a free 20-minute consult to see if we’d be a good fit to work together. I’d love to help you be your best you! — Leah Cheshire, NBC-HWC

Mason Jar Salads

Have you heard of a Mason Jar Salad? This is a meal prep in a convenient mason jar! Cool, huh? I had meal prepped salads previously but put them in plastic containers to take to work or co-op or for home on a busy day.  But I’ve started using less plastic storage containers and using more glass.  Enter the quart-sized Mason jar.  You can see what’s hiding in there, the jars are vertical so you can store several in your fridge for the week, and they’re easy and fun to prepare. Your kids or grandkids can help!

The trick is the order you put the ingredients in because you don’t want soggy greens the next day.  In prior times, I’d either put the dressing on top and the lettuce would be wilted by the time lunch rolled around. Or I’d bring a tiny container for the dressing which inevitably would open and spill in my lunch box so I’d have a mess to clean up at the end of the day! Yuck! 

But here’s the beauty of order of preparing the Mason jars. 

The dressing goes on the bottom (about 2 – 3 tablespoons), then about 1 cup of denser ingredients like harder veggies or beans (shredded carrots, sliced zucchini, shredded cabbage, chopped bell peppers, chopped broccoli, chickpeas). If you want chopped chicken or turkey, add that next. Then 1 cup of softer veggies and fruits (chopped cucumbers, avocado chunks, sliced grapes, sliced strawberries, blueberries, cherry tomatoes, olives). Next, a handful of any nuts or seeds if you want (cashews, almonds, pumpkin seeds, sunflower seeds), and finally, about 2 cups of the salad greens go on the very top (romaine, spinach, kale, spring mix).  You can even add a few extra nuts on top, if you want. 

Then just pop the lid on and stash in the refrigerator for several days.  Pro tip: Add a 1/2 paper towel on the top to absorb moisture. Have a few forks and napkins in your lunchbox or car, and you’re good to go. The entire quart Mason jar makes a large dinner-sized plate full so it’s nice and filling for lunch or dinner, too. I’ve even made smaller pint-size jars for a side salad.

Here’s my Mason jar Salad that I made this week:

Ingredients:

1 Mason Jar – quart size

1 teaspoon balsamic vinegar (could use apple cider vinegar or lemon juice)

3 Tablespoons olive oil (you could use avocado oil)

Salt, pepper, basil, oregano, garlic (about 1/8 teaspoon each or use whatever you like)

¼ cup diced carrots

¼ cup chickpeas (AKA garbanzo beans)

6 olives (sliced)

4 strawberries (sliced)

Handful of fresh blueberries

¼ cup cashews (keep a few out to add on top)

2 cups spring mix (chop a little to make eating it easier)

¼ cup spinach (chop a little for same reason)

Directions:

Add to jar in the order listed (First, add the balsamic vinegar on the bottom of the jar, then the olive oil, etc. until you add the lettuce on the very top.) 

Add 1/2 paper towel and put the lid on. Store in your refrigerator for 3 – 4 days.   

When ready to eat, pour onto a large plate or bowl and enjoy!  You can vary your ingredients by adding cheeses, different salad dressings, or other greens or veggies. If you don’t want to add chopped protein to the jars, then you can just eat them without or add protein when you’re ready to eat your salad. Make a few on the weekend, and you’re set for several days of lunch or dinner for your busy week ahead. Enjoy!

If you like this salad idea but need help in figuring out how to eat healthy for your health needs even if you have autoimmune or chronic health issues, contact me here and we can talk to see if we’d be a good fit to work together. That’s one thing I do as a health and wellness coach. Help you learn simple strategies to make your health goals become easy to become a healthy lifestyle. Plus, I can help guide you in setting goals while supporting you and providing accountability. — Leah Cheshire NBC-HWC

Perfect Pesto

Pesto is a fresh and tasty sauce originating in Italy that uses fresh basil you’ve grown or bought at the Farmer’s Market or store. Not only does pesto add an exceptional flair to dishes, but it also contains Vitamins A, K, and C, calcium, iron, and Omega-3 fatty acids. The olive oil used is a healthy monounsaturated fat which can help stabilize blood sugar levels while maintaining satiety so you remain fuller longer. Try it today!

Ingredients

4 – 5 cups basil leaves

1/4 cup olive oil

1 teaspoon sea salt

1/4 cup pine nuts (** see below)

1 – 2 cloves garlic (the more, the spicier)

1 teaspoon lemon juice

Optional: 1/2 – 1 avocado (just makes it creamier)

Instructions

  1. If using your homegrown basil, wash and wrap in a paper towel to extract some of the water. (If using basil you’ve purchased, mix 1 tablespoon apple cider vinegar with 8 cups of water and let basil sit for about 30 minutes. Then rinse and use as directed.) 
  2. Remove leaves from stems.
  3. Add to a high-speed blender basil leaves, salt, pine nuts, lemon juice, and garlic. If using avocado, add as well. Blend on low speed and gradually increase to high speed using a tamper as needed.
  4. Once blended well, pour pesto into a glass jar and store in the refrigerator.  For longer storage pour into ice cube trays and freeze for several months.

**If following an autoimmune protocol diet or if you have any digestive issues, eliminate nuts.

*Note: I don’t add cheese since I’m dairy-free, but adding 1/2 cup Parmesan cheese is common for pesto recipes.

Ways to use this delicious dish:

*Use as a sauce with hamburgers or chicken

*Thin with olive oil or avocado oil for a salad dressing

*Use as a dip with crackers or veggies

*Use on top of scrambled eggs or with boiled eggs

*Add to soups or stews right before eating

*Use as a mayo substitute on sandwiches or in deviled eggs

*Add to cooked gluten-free pasta or cauliflower rice

*Top pizza with pesto and veggies/protein

Hope you enjoy this healthy and flavorful sauce with your next meal!

If you’d like help in figuring out how to eat healthy for your health needs even if you have autoimmune or chronic health issues, let’s talk to see if we’d be a good fit to work together. I help women who have fatigue, brain fog, pain, bloating, weight issues, and autoimmune or gut issues use nutrition and lifestyle modifications to reduce their symptoms. I’d love to work with you, too. You can set up a free 20-minute consult by clicking here. — Leah Cheshire, NBC-HWC

Ranch Dip

Do you love ranch dip but are either dairy-free or don’t like all the chemicals and junk ingredients in the packages or containers at the store? If so, I understand. The products at the store contain ingredients like modified food starch (which usually means made from wheat), monosodium glutamate (from wheat and can cause headaches and GI issues), egg, milk, and soy, and artificial flavors. But making your own Ranch dip is so easy and quick. Plus, you can control what ingredients you use. So try this recipe and serve with vegetables or healthy chips. I also use it as a sauce or dip for meats like chicken or fish.

Ingredients

4 ounces Kite Hill cream cheese (dairy free) *

1 1/2 teaspoons Apple Cider Vinegar

1/2 teaspoon lemon juice

1/2 teaspoon onion powder

1/2 teaspoon garlic powder (you can use fresh, but I prefer the powder)

1/4 teaspoon chives

1/2 teaspoon dried parsley (you can use fresh)

Pinch of salt

Instructions

Mix well. Use as a dip for carrots, celery, pepper slices, or other raw veggies. Or eat with Siete grain-free Tortilla chips or make your own. Or as a dip for proteins like chicken or fish. If you want a Ranch dressing, simply thin with a little dairy-free milk or water. Drizzle over your salads or favorite dishes.

*You can use a dairy-free coconut yogurt if almonds or nuts are a problem for you.

Need help in figuring out how to make healthy eating part of your lifestyle, not a diet for a short time? Need help in figuring out why you still have fatigue, digestive issues, and weight problems after 40? If so, I’d love the opportunity to work with you. As a National Board Certified Health and Wellness Coach, I work with women over 40 who are having these same issues. And I’ve also walked this journey as well. We use nutrition and lifestyle modifications to help them decrease symptoms and begin living their best life. So click here to schedule a free 20-minute discovery session to see how we can work together. — Leah Cheshire, NBC-HWC

Roasted Vegetables

Want to sneak in more of a variety of vegetables in your diet? Here’s a great dish that even picky eaters (children or adults) love! You can use the ones I’ve used here or whatever veggies you want. I’ve even made this with only sweet potatoes or just zucchini. Once you’ve chopped the vegetables, you just toss in oil, add seasonings, and roast in the oven. You can even peel and chop vegetables the day before. Then the next day, just toss them in the pan and roast for an easy dish. Or use pre-chopped veggies from the produce department. Serves 6-8. Leftover ideas below.

Ingredients:

1 butternut squash

1 sweet potato

1 zucchini

1 yellow squash

1 purple potato

2 carrots

1 mirliton (Chayote squash)

1 turnip

Olive oil or coconut oil (3 – 5 Tablespoons, divided)

2 teaspoons salt

½ teaspoon pepper

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon basil

1 teaspoon oregano

Instructions:

Preheat oven to 400 degrees. Wash, peel, and dice all vegetables. Mix in large bowl.  Pour about 2 – 3 tablespoons of or coconut oil or olive oil over veggies.  Stir well. Add seasonings and mix well.  Pour veggie mixture into two greased (with 1 – 2 tablespoons olive oil or coconut oil per pan) 13 X 9 inch pans (or jellyroll pans). You can also line with parchment paper. It cooks more evenly if you have only one layer of veggies. Bake for 45 – 50 minutes until fork-tender and browned.  (Stir veggies about halfway.)  Remove from oven and enjoy.

Options:  You can use whatever vegetables you want – even chopped onions, garlic, peppers, or rutabaga. Also add whatever seasonings you like.  Experiment and have fun!

Various ways to enjoy include:

*Eat as a side dish with your favorite protein

*Purée veggies in a blender with broth as a dairy-free cream soup (use chicken, beef, or vegetable broth)

*Sprinkle them on salads

*Sauté cooked veggies a bit and add eggs for a veggie scramble or add to omelets

*Add to a coconut or almond flour wrap for veggie goodness

*Add to smoothies for extra vitamins

*Add to egg or chicken salad. 

Roasted Veggie Cream Soup – dairy free and gluten free!

If you’d like help in figuring out how to eat healthy for your health needs even if you have autoimmune or chronic health issues, contact me here to set up a free 20 minute discovery call. We will talk to see if we’d be a good fit to work together. As a board certified health and wellness coach, I help women like you who have fatigue, brain fog, pain, trouble keeping weight off, and digestive issues figure out their root causes and set goals and small steps to achieve their best health. I’d love to help you, too. — Leah Cheshire, NBC-HWC

Raspberry Salad Dressing

Are you enjoying your salads but tired of the same old dressings? Here’s a new one — a little sweeter due to the fruit. Something different to try. The combination of the balsamic vinegar plus the raspberries is delicious! Try it today!

Ingredients:

1/4 cup water

1/3 cup olive oil

1 cup raspberries

1 date

1 small clementine

2 tablespoons balsamic vinegar

Pinch of sea salt

Directions:

Mix all in high speed blender for 1 – 2 minutes. Store in refrigerator for a week. Makes about 1 cup.

Option: Instead of raspberries, you could substitute blackberries or strawberries.

*Would you like help in eating healthy like this without feeling deprived? As a board certified health and wellness coach, that’s part of what I do. If you’re tired of living with your fatigue, brain fog, pain, weight issues, autoimmune and digestive symptoms, reach out to me. I work with women who have these same symptoms but learn how to eat healthy and make lifestyle modifications in order to decrease symptoms and be their best self. You can click here to schedule a free 20-minute consult to see if we’d be a good fit to work together. I’d love to help you be your best you! — Leah Cheshire, NBC-HWC