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Cashew Butter Chicken Stew INGREDIENTS: 2 cups chopped red...

Cashew Butter Chicken Stew


  • 2 cups chopped red onion
  • 1 red pepper, sliced into strips
  • ½ tsp ground black pepper, divided
  • 3 cups low-sodium chicken broth
  • 1 lb chicken breast, cubed (about 2-3 chicken breasts)
  • ¼ cup fresh curly parsley, chopped
  • 1 med granny smith apple, cored and cubed
  • 1 cup frozen lima beans
  • ¼ tsp kosher salt
  • ¼ tsp cayenne pepper
  • ¼ cup cashew butter, unsalted


1. In a large non-stick pan, saute onions, pepper and ¼ tsp of black pepper for 4 minutes.

Add broth, chicken breast and parsley. cover and bring to a boil.
simmer until chicken is cooked through and remove from pot.

2. Add apple, lima beans, salt and cayenne pepper to the broth. cover and simmer for 10 minutes.  Uncover and whisk in cashew butter until well blended. return chicken to pot.

serve and enjoy!


Citrus Soy Marinated Salmon INGREDIENTS: 4 West Coast Salmon...

Citrus Soy Marinated Salmon


  • 4 West Coast Salmon Fillets

For the Marinade:

  • 60 ml (2 oz) fresh squeezed orange juice
  • 15 ml (½ oz) sesame oil
  • 60 ml (2 oz) sweet soy sauce
  • 30 ml (1 oz) minced shallots
  • 15 ml (1 tablespoon) splenda
  • 2.5 ml (½ tsp) of dried chilli flakes
  • Pinch of ground cinnamon
  • 7.5 ml (½ tablespoon) toasted sesame seeds


Wisk all marinade ingredients together and pour into a shallow container with the salmon and refrigerate for 4 hours.

Cook the salmon to your desired likeness. Enjoy.

Serves Four.


Applesauce Pumpkin Muffinspreheat oven to 375 F/190...

Applesauce Pumpkin Muffins
preheat oven to 375 F/190 C


  • 1 cup oatmeal ( not instant)
  • ½ cup unsweetened applesauce
  • ½ cup canned pumpkin
  • 2 tbsp canola oil
  • 2 large egg whites + 1 yolk, lightly beaten
  • 1 tbsp double acting baking powder
  • ½ tsp baking soda
  • 1 tsp cinnamon
  • ¼ tsp ground nutmeg
  • 1 tsp pumpkin pie spice
  • ½ cup milk or milk alternative or apple juice
  • ½ cup quinoa flour or flour of choice
  • ¼ cup whole wheat flour
  • ½ cup dried raisins or cranberries (optional)


1. Preheat over to 375 F/190 C. Line muffin pan with paper or silicon liners or coat with cooking spray.

2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended.

3. Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry. Add dried fruit if using. Mix until ingredients are just moistened. Fill muffin cups 2/3 full. Bake 15-20 min or until lightly browned on top.

Makes 12 Muffins

*Alternative* If you do not have pumpkin you can use yams. Microwave yams and let cool. Remove skin and mash the flesh. Measure out the same quantity as pumpkin. Voila!


Brown Rice with a Twist This isn’t really a recipe, mainly...

Brown Rice with a Twist

This isn’t really a recipe, mainly a twist on something we are all probably eating quite a bit of.

When I cook my brown rice (I have a rice cooker), I throw two bags of orange spice tea in with it (I cut off the tag and just put the bag in) and cook it that way. It flavors the rice with a orangey flavor that goes great with lots of different things. If you mix your brown rice with plain yogurt it is sort of like rice pudding (add a bit of Splenda and cinnamon) and it pairs really great with Tilapia or chicken.

*Thank you Rebecca for this fun twist on our Brown Rice staple!



Sneak peek from Team Blessed Bodies' shoot with Kai York
by FitnessPrint