Zucchini Bread (Gluten/Grain, Dairy & Refined Sugar Free)

Sharing another #mealprepmonday recipe for breakfast!  This recipe makes two loaf pans, so I’ll keep them in the fridge to last the week. Even though this bread is free of grains or refined sugar, my toddler still loves it and I think you will too.

Ingredients:

  • 2 cups almond flour
  • 1 teaspoon baking soda
  • 1 tablespoon pumpkin pie spice (just cinnamon works too if that’s all you have)
  • 1/2 teaspoon salt
  • 1/2 cup melted coconut oil (or avocado oil)
  • 3/4 cup honey (or maple syrup)
  • 5 eggs
  • 3 cups shredded zucchini (not packed & no need to peel first) – this is typically 2 medium sized zucchini for me

Preparation:

  1. Preheat the oven to 350 degrees.
  2. Combine the dry ingredients in a large mixing bowl.
  3. Mix the eggs.
  4. Add the eggs, oil and honey to the bowl and mix with spoon until combined.
  5. Cut the ends off the zucchini and shred using either an electric vegetable shredder, food processor or manually with a large cheese grater.
  6. Add the zucchini and mix until combined.
  7. Pour equally divided between 2 greased loaf pans.
  8. Bake for 40-45 minutes until toothpick comes out clean.

Enjoy!

Salmon Salad

On Mondays, I meal prep. If you follow me on Instagram, you’ll see my #mealprepmonday stories where I share what I make for breakfast and lunch throughout the week.  This salmon salad is my go-to for lunches because it’s simple to prepare, inexpensive, healthy, filling and easy to package individually to grab each morning.

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Tuna salad was one of my favorite lunches my mom made for us growing up.  I know that not everyone finds it appetizing, but it’s a comfort food for me.  I make the same recipe now, but use canned salmon instead of tuna. Why? 1- I think it tastes better… it is not as dry as tuna and is less fishy. 2- it’s healthier. Tuna can have very high mercury content, so I try to avoid it now. Plus, salmon is truly one of the most nutritious things you can eat- it is full of omega-3 fatty acids, vitamin D, magnesium, and calcium. It’s also full of protein, helping to keep me from craving snacks throughout the day.

This recipe should only take 15 minutes to prepare and makes enough for 3 servings.

Ingredients:

  • 2 6-oz cans of wild-caught salmon
  • 2 soy-free pastured organic eggs
  • 2 tablespoons mayo made with avocado oil (Primal Kitchen is my favorite brand)
  • 1 tablespoon organic sweet relish
  • dash of salt & pepper

Preparation:

  1. Hard boil the eggs.
  2. Drain the salmon and put in a bowl with mayo, relish and salt & pepper.
  3. Once eggs are boiled, peel and then use an egg slicer to dice.
  4. Add eggs to the bowl of other ingredients and mix.  Add more mayo/relish to taste, depending on dryness of salmon.

Serve on top of salad greens or on your favorite sandwich bread or crackers.

P.S. I’m able to buy most of these ingredients at Thrive Market – check out their selection of discounted healthy groceries here.  Read this blog post to see other items I purchase on their site to keep my all-organic grocery spending low.

A Recap of 2016

Wow… is it really almost 2017!?!  As I look forward to the huge life change that 2017 will bring, I wanted to take some time to reflect back on 2016.  If you’ve missed any of my blogs this year, this will be the perfect opportunity to catch up!

2016 was certainly a roller-coaster for my health.  The year started off with me still trying to figure out what was causing my random high cortisol responses and unexplained weight gain.  Then, in May, we found out we were expecting, even though doctors had told me I wasn’t supposed to be able to get pregnant. Pregnancy brought on constant nausea and exhaustion that kept me down and out for a few months, and then a gestational diabetes diagnosis rocked my world.

Here’s a recap of the blogs I wrote in 2016:

Travel

VeniceI’m a huge believer that vacations are super important for your overall health and well-being.  We all need to take a break and relax, and traveling to experience different foods and cultures is great way to relieve stress. The past couple of years, we have taken two trips to Europe that were incredible.  I got so many requests for advice, I just decided to write all about our itineraries and recommendations right here:

My Favorite Natural Products & Organic Grocery Deals

BruschettaHealthy Recipes

Pregnancy:

Essential Oils

Thieves Essential OilHighlighting the benefits of some of my favorite essential oils to both your overall wellness and to creating and keeping a natural home.

Happy New Year!!

2016-recap

Best of 2015

I can’t believe 2016 is upon us!  Reflecting over this past year, I feel so very thankful. While I had lots of new health issues come to the surface, I also experienced a lot of healing (praise God!). Leaving my job at the beginning of the year was a huge blessing as the burden of years of overwhelming stress was finally lifted. It’s allowed me to spend more time, energy and focus on my health and on making memories with friends, family, and my husband.

I want to thank you all for visiting this blog… I have loved being able to write more this year, to connect with all of you and to share my passion for health. I’m super excited for what is to come in 2016 – if you don’t want to miss any upcoming posts (which you WILL if you only follow me on Facebook), enter your email address over to the right and Follow Healthy & Hopefulhit this button to get an email whenever I publish a new post (1-4 per month).  You can also follow me on Instagram @chrissysu

I thought I would recap 2015 with a list of my most viewed blog posts from this past year, in case you missed any.

Seasonal Essential Oil Blends to Diffuse
Seasonal Essential Oil Blends to Diffuse
Antibiotics: A Second Thought
Antibiotics: A Second Thought
8 "Health Foods" You Should Stop Eating
8 “Health Foods” You Should Stop Eating

 

 

 

 

 

Lemon Essential Oil
Lemon Essential Oil
Does "Organic" Matter?
Does “Organic” Matter?
7 Ways to Control Your Allergies Naturally
7 Ways to Control Your Allergies Naturally

 

 

 

 

 

My Favorite Natural Health and Hygiene Products
My Favorite Natural Health and Hygiene Products
Why You Need Magnesium Now
Why You Need Magnesium Now
A Review of Primal Pit Paste
A Review of Primal Pit Paste Deodorant

 

 

 

 

 

And the favorite recipes were:

Healthy Breakfast Ideas
Healthy Breakfast Ideas
Game Day Fried Chicken
Game Day Fried Chicken
Summer Salads
Summer Salads

 

 

 

 

 

Simple & Delicious Chili
Simple & Delicious Chili
Lemon Cream Pasta
Lemon Cream Pasta
Easy Egg Drop Soup
Easy Egg Drop Soup

 

 

 

 

 

What was your favorite post this year? And what topics would you like to see covered in 2016?

Happy New Year!

Coconut Curry Chicken

Coconut curry chickenToday, I’m sharing another quick & easy recipe that’s full of healthy ingredients & perfect for a weeknight dinner: Coconut Curry Chicken.  This dish packs the flavor and two superfoods with some amazing health benefits:

Coconuts are full of antioxidants that helps your heart, skin, mouth, and immune system by fighting & preventing infection. The list of healing abilities goes on and on… read more here. I use coconut oil in place of all vegetable/canola oils (they have free radicals that are super harmful!), but I also often use coconut milk as a dairy-replacement.

Curry powder spice mix contains turmeric as the main ingredient.  Turmeric has been widely used in Indian medicine for centuries; one of its components – curcumin – is a powerful anti-inflammatory agent. Research has shown that curry powder can aid in the “prevention of cancer, protection against heart disease, reduce Alzheimer’s disease symptoms, ease pain and inflammation, boost bone health, protect the immune system from bacterial infections, and increase the liver’s ability to remove toxins from the body.” (Source)  I also take a curcumin supplement daily and it helps greatly with my back pain.

Ingredients:

  • ~1 lb organic, pasture-raised chicken breasts (boneless/skinless)
  • 1 can (14 oz) unsweetened organic coconut milk
  • 1 can (14 oz) stewed & diced tomatoes
  • 2 tablespoons organic curry powder
  • 1/2 onion
  • 2 garlic cloves
  • 3 tablespoons coconut oil
  • salt & pepper
  • veggies (optional): yellow or red bell peppers, asparagus, mushrooms, snap peas are all great

Preparation:

  1. Cut chicken breasts into 1/2 inch chunks, season with salt & pepper.
  2. Crush garlic cloves & dice onion.
  3. Add above ingredients to a skillet with coconut oil and coat with curry powder
  4. Cook on medium heat until chicken pieces cooked through (usually less than 10 minutes)
  5. Add can of coconut milk and tomatoes and stir to combine.
  6. If you are going to add veggies, add those now.
  7. Reduce heat to low and cover. Simmer for 20-40 minutes, depending on the time you have… the longer the more flavorful.
  8. Serve in a bowl on its own or over rice.

The coconut milk cuts the spice of the curry, so it ends up mildly sweet and full of flavor. The leftovers are even better the next day, so you can savor every last bit. Enjoy!

P.S. While the smell of curry while you are cooking this will make your mouth water, I’m not the biggest fan of waking up to it in the morning… diffusing some lemon essential oil is always in order after I make this dish at my home.