Recipe: Super Easy Slow Cooker Chicken Tortilla Soup

super easy paleo healthy slow cooker chicken tortilla soup

Guys this recipe could not BE any easier! I made this sort of by accident recently, and it turned out SO DAMN GOOD I could not keep it to myself. This will have your house smelling amazing has all of 10 minutes of actual work involved, and with the recent welcoming of autumn, a spicy, hearty soup is just what the soul needs.

This is (or can be!) paleo, Whole30, dairy free, macro friendly, and it's bursting with flavor.

Now like most of my recipes, I use a couple store bought or previously prepared ingredients in here to save me the time (#nofucksgiven), but if you're a from-scratch type of gal, this would be even more amazing that way too.

Feel free to add or omit toppings, to double it or half it or anything else. You really can't screw this one up so have some fun and do what feels right!

 

SUPER EASY SLOW COOKER CHICKEN TORTILLA SOUP

 

You'll need:

  • 1 pound boneless, skinless chicken breasts
  • 1 red bell pepper, sliced or diced
  • 1 green bell pepper, sliced or diced
  • 1 large yellow onion, sliced or diced
  • 1 or 2 jalepeno peppers, sliced or diced (depending on how spicy your preference is)
    • Note: I used a pre-made veg mix from Whole Foods. If you're feeling lazy, do what I did!
  • Fresh cilantro
  • 2 Tablespoons Balanced Bites Taco + Fajita seasoning (or taco blend of choice)
  • 1.5 quart chicken broth
  • 1 can roasted tomatoes 
  • Salt + pepper
super easy paleo healthy slow cooker tortilla soup
super easy paleo healthy slow cooker tortilla soup

Optional toppings + garnish:

  • Handful tortilla chips
    • You could also use a scoop of cooked white rice instead (or omit both if paleo/Whole30)
  • Fresh cilantro
  • Grated cheddar cheese (omit if paleo/Whole30)
  • Sliced avocado
  • Squeeze of (my current food obsession) Garlic Sauce
    • A dollop of sour cream, chipotle mayo or greek yogurt would be delish too!

 

HOW TO:

Place chicken in the slow cooker, and top with taco seasoning, a big pinch of salt and some ground pepper. Pile veggies (peppers, onion) on top, including one or two sprigs of fresh cilantro.

super easy paleo tortilla soup
super easy healthy paleo tortilla soup

Pour chicken broth over until everything is covered. Cook on LOW for 5 hours.

When done cooking, scoop chicken out and place into a medium sized bowl. Shred with a fork to desired size. Add back to pot. Pour can of roasted tomatoes into pot and stir to combine.

Add salt and pepper to taste. You may want another TB of taco seasoning.

TO SERVE:

Place handful of chips (or spoonful of white rice) into an empty bowl. Spoon soup on top. Top with any of your favorite toppings from the list above!

super easy paleo healthy slow cooker chicken tortilla soup
super easy paleo healthy slow cooker chicken tortilla soup
super easy paleo healthy slow cooker chicken tortilla soup

Enjoy hot but also pro tip: this gets better as it sits in the fridge so leftovers are also pretty rockin. :)

XO

Taylor


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Recipe: Nutrient Dense Green Smoothie + Treat Yoself Protein Milkshake

 

Who doesn't love a great smoothie?! Today I'm sharing two different recipes with you, one of which I enjoy every morning as part of my breakfast, and the other I have occasionally when I need a hit of protein and/or am craving something sweet.

 


NUTRIENT DENSE GREEN SMOOTHIE

This bad boy is packed to the brim with tons of goodies your body will thank you for! The star of the show is the Vital Proteins Collagen Beauty Greens, which is a mix of raw organic greens, marine collagen peptides, and probiotics, and seriously tastes great with a natural coconut vanilla flavor.

Collagen is the glue that holds our bodies together, as the most abundant protein in our bodies, and it promotes healthy and youthful skin, hair and nails, and is essential to maintaining the health of your body's joints, bones, tendons, and cartilage. (And one scoop of this packs 11g of protein to boot!)

Update: Vital Protein now makes a Matcha Collagen which is an amazing addition to this smoothie, or you can substitute for the Beauty Greens.

I add in a dose of matcha tea, which is antioxidant, chlorophyll and polyphenol rich, carries a ton of vitamins, and gives a boost to your metabolism and immune system. Extra goodies like aloe, lemon, and spinach delivers a dose of vitamin c and zinc among other goodness, and the banana and apple are a healthy source of carbs to get your morning started off right.

I've been drinking this almost every morning for over a year, and I swear I can see an actual difference in my skin when I'm having this daily, vs when I'm not (like when I'm traveling).

 

INGREDIENTS:

 

Combine all ingredients in blender, adding (more) water if you prefer a lighter consistency.

 


Nutrient Dense-2.jpg

TREAT YOSELF PROTEIN MILKSHAKE

Sometimes a girl just needs a cold, creamy, chocolatey milkshake, ya know? While there's absolutely no shame in going for the real deal, I have found this to be a great make-at-home alternative that has some simple substitutions that will help you stay on track to hit your goals!

Personally I use a dairy based ice cream for this (Halo Top), but this would work just as well with Arctic Zero or a coconut cream ice cream of choice! Similarly, the milk I use is a plant-based, protein heavy dairy free milk (it's what we keep in the house for my lactose intolerant husband), but any milk of your choice (nut, coconut, dairy, etc) would work!

 

 

INGREDIENTS:

  • 1 scoop Equip Foods Chocolate Protein Powder
  • 1 serving Halo Top Mocha Chip Ice Cream
  • 1 cup Ripple Protein milk (or nut/dairy milk of choice) 
  • 1 ice cubes

Combine all ingredients in a blender and enjoy!

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Recipe: Kale & Spicy Chicken Meatball Soup

Happy October, friends! What's not to love about this season? The chillier temps, the leaves changing, the cozy sweaters and blankets, and of course, colds! Seems like everyone I know has gotten hit with a bad cold in the last couple weeks, and my husband and I were no exception. We both got hit at the same time (for the fist time in our 9 years together), and suffice it to say it was a very pathetic household for a few days!

I whipped up this soup while we were both under the weather and it was just what the Dr ordered. Because I wanted it to be ready to eat as soon as possible, I took advantage of some pre-made store bought foods and rummaged through the freezer to make the prep work go quicker! If you'd rather have homemade components, feel fee to use those instead! You might not be able to find my specific meatballs but I'm certain whatever you find at the store or whip up at home will be just as delish in here! Don't be afraid to get creative! (But do read your ingredients).

 

KALE + SPICY CHICKEN MEATBALL SOUP

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1 medium to large onion, chopped
  • 3 stalks celery, finely chopped
  • 2 medium carrots (or one large), finely diced
  • 2 cloves garlic, pressed or finely chopped
  • 1 1/2 teaspoon Trader Joes 21 Season Salute (or spice blend of choice)
  • 1/2 - 1 pound cooked chicken Italian meatballs (Or any meatballs of choice, really. I used one pound of store bought meatballs because that's what I had in the freezer, but you could of course use homemade ones!  Spicy sausage, chopped, would also be delicious in this!)
  • 1 bunch flat leaf kale, stems removed and roughly chopped
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground nutmeg
  • 4 cups chicken broth, homemade or store bought (This is what I used)
  • Salt and pepper to taste

TO MAKE:

  • In a large heavy bottomed pot, heat olive oil over medium-high heat.
  • Add onions and sauté until soft and translucent, about 5 minutes. Add carrots and celery and sauté, stirring occasionally, until softened, about another 5-8 minutes. Then add garlic and stir through, being careful not to burn it.
  • Add cooked meatballs to pan and allow to brown and heat through, about 6-8 minutes.
  • Add chopped kale, paprika, nutmeg, seasoning mix, and some salt and pepper to pot and stir through. Cook until Kale begins to soften and wilt, about 4 minutes.
  • Pour in chicken broth. Contents of pot should be covered in broth- if not, add some water until covered. Be sure to scrape the bottom of the pan and stir to release any residue from meatballs browning (that's great flavor!).
  • Bring to a boil and then reduce to a simmer and allow to cook for 20 minutes, or until kale is completely softened. Add salt and pepper to taste.
  • Optional: Add in 2 cups cooked gluten free rotini pasta.

Enjoy!


Be sure to let me know if you make this! I hope you enjoy it! Stay healthy out there my friends!

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Guest Recipe: Butter Pecan Apples

SO, ok. I don't wanna be a traitor to my generation and all, but I don't get the way people feel about pumpkin these days! I mean sure it's good, but my favorite sweet fall flavor has got to be spiced apple! (#appleeverything probably isn't trending but that's ok).

If you're into that spiced apple scene, it just so happens that my sweet friend Stacy has JUST the recipe for you, and she is letting me share it here for you today! Stacy Toth is part of the Paleo Parents team, and they have just done a beautiful rebrand to REAL EVERYTHING, and it's worth popping over to their new blog to poke around. They've got recipes, travel tips, discounts to popular products and lots more- and their own personal stories and journeys about how paleo transformed their family and their health is pretty powerful and most definitely worth a read.

Now, for them apples! How dreamy do these look? The best part is you probably have everything you need to make these in your pantry right now! Get cookin and curl up with a bowl up this next to the fire while you watch the leaves fall outside.

Image & recipe courtesy of  realeverything.com

Image & recipe courtesy of realeverything.com

BUTTER PECAN APPLES

Ingredients:

FOR APPLES

  • 3 apples, peeled and sliced thinly
  • 2 Tbsp butter (we recommend grass-fed, like Kerrygold) 

FOR BAKING

  • 2 Tbsp butter 
  • 1/2 C pecans
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp salt

Instructions

  1. In a medium skillet over medium heat, melt butter until foamy.
  2. Add apple slices and saute until apples are golden brown.
  3. Pour into baking dish.
  4. Meanwhile, pulse pecans, butter, salt and spices until a crumbly mixture forms.
  5. Sprinkle over the top of the apples.
  6. Bake at 350 degrees for 20 minutes.

Be sure you give Stacy & Matt at Real Everything a follow on the socials and let them know if you make this yummy recipe!

Happy October!

 

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Our Cookbook is Now Available!

It's finally here!  We are SO excited to release our very first cookbook! Our recipe ebook is a digital download that contains 25 recipes designed to nourish your body, please your palette, and fuel performance, all while saving on time and money.

What you'll find inside:

  • Recipes for breakfast, lunch & dinner.
  • Unfussy and affordable ingredients.
  • Grain free, gluten free & Paleo friendly recipes.
  • Simple & fast preparations, with lots of one-pot style meals.
  • Protein and veggie centric meals with great macro and micronutrient profiles for health and performance.
  • Seasonal recipes for the whole year.

We hope you love it! Share your recipes and meals from the book with the #shethrivescookbook tag so we can check out what you're making!

Bon appetit! 



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Recipe: Asian Meatballs with Fried "Rice"

These flavorful meatballs can be a fast and tasty dinner on rice (or "rice"), or a fun football-watching finger food appetizer with friends! You can use a mixture of chicken and turkey like we did, use all chicken, mix pork and chicken, or any combination thereof. 

ASIAN MEATBALLS

INGREDIENTS:

  • 1 lb ground chicken
  • 1 lb ground beef
  • 1/2 C finely chopped scallions
  • 2 1/2 TB sesame oil
  • 2 TB apple cider vinegar
  • 1/2 tsp chili oil
  • 2 TB fish sauce
  • 2 TB coconut aminos
  • 1/2 tsp Kosher salt
  • 1 tsp finely chopped or grated ginger
  • 1 tsp garlic powder

TO MAKE:

Preheat oven to 375 °. Combine all ingredients into a bowl and mix thoroughly with hands. Using hands, form mixture into balls, about 1/2"-1" around. (I made about 30-ish meatballs).

Place onto lined baking sheets and bake for 20 minutes or until golden brown and cooked through. (If serving with cauli-rice, make this while they are baking). Let sit, covered with tin foil, for about 10 minutes before serving.

TO SERVE:

I enjoyed my meatballs on cauli-rice (recipe below), with coconut aminos and a touch of sweet Thai chili sauce. I just used store bought sauce, but here's a great recipe to make your own!

You could also serve them over white rice or a pile of mixed veggies like broccoli and zucchini, or these would also make a great appetizer; serve on a platter with a sweet Thai chili dipping sauce!

 

CAULI FRIED RICE

INGREDIENTS:

  • Ghee or butter
  • 3-4 C store-bought pre-riced cauliflower, or homemade (place raw cauliflower florets in food processor and pulse until the size of grains of rice)
  • 1/2 medium onion, finely chopped
  • 2 eggs, whisked
  • 2 TB coconut aminos
  • Salt & pepper
  • Veggies (optional)

TO MAKE:

Melt ghee or butter in a large sauté pan. Add onion and sauté until translucent, about 5 minutes. Add in riced cauliflower, and sauté for about 5-7 minutes, stirring frequently until cooked. (If adding additional veggies, add them in now).

Create some space in the middle of the pan and pour eggs into center. Push eggs around in the open space until about halfway cooked through, and then mix into the rest of the pan. Continue to cook, stirring, until eggs are cooked through. Add in coconut aminos and season with salt and pepper to taste.



For more yummy and simple recipes like this, be sure to check out our RECIPE EBOOK!

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Recipe: Turkey Tacos with Plantain Tortillas

This recipe might look like it has a lot going on, but it can truly be thrown together in under 30 minutes, and is oh so tasty. Between the spicy ground turkey, the tangy lime-yogurt sauce, and the sweet tortillas, these have an incredible amount of flavor!

This recipe is paleo (or primal) friendly, grain free, and macro friendly as well. Let us know if you give them a try!

TURKEY TACOS WITH PLANTAIN TORTILLAS AND LIME YOGURT 

 

TO MAKE THE TORTILLAS:

You'll need:

  • Two large plantains, about 380g  (the riper they are, the sweeter they'll be)
  • One whole egg
  • 1 TB Avocado Oil
  • Pinch of salt

Do this:

  • Preheat oven to 350.
  • Peel the plantains and toss them into a food processor with all other ingredients and pulse until smooth.
  • Line baking sheets with parchment paper and give the paper a light mist of olive oil.
  • Spoon batter into circles, using back of spoon to spread them out and make quite thin. They won't change size much in the oven so make them any size you like! We made ours about 4 to 6 inches across.
  • Bake for 5 to 10 minutes, until edges are browned.

TO MAKE THE TURKEY:

You'll need:

  • 1 lb ground Turkey (can substitute ground beef or any other meat!)
  • 1 small onion, diced
  • 1 can diced tomatoes (we like fire roasted)
  • 1 TB olive oil
  • Spice mix:
    • 1 TB Chili Powder
    • 1/4 tsp garlic powder
    • 1/4 tsp onion powder
    • 1/4 tsp crushed red pepper
    • 1/4 tsp oregano
    • 1/2 tsp paprika
    • 1 1/2 tsp cumin
    • 1/2 tsp salt
    • 1 tsp pepper

Do this:

  • Warm olive oil in skillet or pan
  • Add in diced onion, and sauté on medium heat until transparent, about 5-8 minutes
  • Add in ground meat, break it up with spoon and begin to brown, about 2 minutes.
  • Toss in spice mix, and stir to combine. Allow spices and meat to continue to brown and cook for about 5 minutes, or until almost all the way cooked through
  • Pour in diced tomatoes, mix. Allow mixture to simmer for another 5 minutes, or until completely cooked through.

TO BUILD THE TACOS:

You'll need (optional):

  • Limes
  • Cabbage or greens
  • Salsa
  • Hot sauce
  • Yogurt-lime sauce (if you tolerate it):
    • 1/4 cup greek yogurt, mixed with juice from half a lime
  • Cilantro
  • White rice (if you tolerate it)

Do this:

Start with your homemade tortillas and add in your spiced meat mixture. Top with greens or white rice, a dollop of salsa and your yogurt lime sauce, some diced fresh cilantro, a squeeze of lime and a dash of hot sauce! Flavor city, here you come!

Also great without tortillas, made into either a large salad or rice bowl, depending on your preferences. 

Enjoy!

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Recipes: Paleo and Macro Friendly Cinnamon Chocolate Muffins

Hi friends! Taylor here. As some of you may know, I've been experimenting with Flexible Dieting (or IIFYM) since the beginning of the year. I've been under the watchful care of the coaches of Working Against Gravity, and I will have a detailed post on my experience for you all to read soon enough! 

For now, I thought I'd share a recipe for some easy-peasy and oh-so-yummy treats that are both Paleo and relatively macro friendly.  I know- you think "IIFYM" and you think of athletes eating doughnuts, Pop Tarts, fat free cheese and other frankenfoods that are "allowed" on the program.. But I'm here to tell you that this CAN be done eating WHOLE FOODS and no junk. (Again, I will address this in my IIFYM specific post, coming soon). 

These tasty treats are adapted from The Paleo Kitchen by Juli Bauer and George Bryant. I opted to make them into individual muffins instead of a loaf so that portions (and macros) are easier to track. Be sure to let us know if you make them! 

CINNAMON CHOCOLATE BANANA MUFFINS

Preheat oven to 350°. Drop paper liners into your muffin tin.

What you'll need:

  • 4 medium bananas (the riper the better)
  • 3 eggs
  • 1 egg white
  • 1/4 cup grass-fed butter (melted)
  • 2 Tablespoons almond butter
  • 1/2 cup coconut flour
  • 1 Teaspoon baking soda
  • 1 Teaspoon baking powder
  • 1 Teaspoon vanilla extract
  • pinch of kosher salt
  • 2 Tablespoons ground cinnamon
  • 1 Tablespoon honey
  • 1 Tablespoon Enjoy Life Chocolate Chips (optional)

How to make it happen:

  1. Combine the bananas, eggs, butter, and almond butter in a mixing bowl with a hand mixer until combined.
  2. Add in coconut flour, baking soda, baking powder, vanilla, salt, cinnamon and honey and mix until combined. 
  3. Spoon the batter into muffin tin as evenly as possible. Should yield about 15 muffins.
  4. Top muffins with chocolate chips (optional).
  5. Bake for 25 minutes or until a toothpick comes out clean when inserted in the middle. Remove from tin and let cool on plate or cooling rack.

Note: My batch came out to 5f 10c 3p per muffin. Depending on a few of your ingredients and total yield, your macros may shift slightly, so be sure to enter your ingredients into your own tracker to be sure your batch is accurate. 


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Recipe: Delicata Squash

We have been making the most of all the fall food lately, and thought we'd share this easy and super tasty recipe for squash with you today! We threw it together on a whim this weekend and thought it was worth sharing- it's a little sweet from the roasted squash and the hint of balsamic, but balanced with savory pork sausage and fresh sage, and it couldn't be easier!

 

You'll need:

2 medium Delicata Squash

2 TB finely diced Fresh Sage

Olive Oil

1 TB Balsamic Vinegar

3 Pork Sausages, sliced/chopped (note: we used frozen Applegate sausage because that's all we had on hand, but we recommend you make Nom Nom Paleo's amazing maple sage sausage!)

Trader Joes 21 Seasoning Salute or seasoning mix of choice

Salt & Pepper

 

Preheat oven to 375.

Slice squash lengthwise and scoop out the seeds. Chop into 1/4 inch slices and place on cooking sheet. You might need to use two pans so that every piece can lay flat and it's not overcrowded.

Drizzle thoroughly with olive oil, and season amply with salt, pepper, and seasoning mix. Make sure every piece is covered and the pan is covered as well so they don't stick. (Be sure to align them again so they all lay flat before placing in oven). Put in the oven for about 10 to 15 minutes, then turn every slice over (bottom side should be nice and brown- if not yet then let them stay in a little longer before turning) and cook for another 10 minutes or so.

Meanwhile, heat up (or cook through) the sausages on the stovetop until browned and crispy around the edges.

Once the squash is lightly browned and fork tender, remove them from the oven, add in the chopped sausage, fresh sage, and balsamic, and toss to combine. Season to taste.

Enjoy! You can enjoy this on it's own as a side dish, or try it atop sauteed greens like chard, or even top with a fried egg!

P.S. If you make this, share a photo on instagram and be sure to tag us so we can check it out! Bon appetit!

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Meal Prep 101

Creating every meal from scratch can be a lot of work- that's for sure. We get asked all the time how it's possible to make eating real food easy & sustainable, and this is the answer: Meal prep!

We recommend spending one or two days a week prepping your food for the days to come. Spending a little time in advance will save you loads of time later in the week when you're running low on time and energy. Here are our basic tips for making the most of your food prep time.

PIMP OUT YOUR KITCHEN

Buy that fancy cooking utensil that you’ve been eyeballing!

  • Collect quality kitchen tools over time, and look at them as an investment in your health. Helpful kitchen tools for cooking Paleo: Large crockpot, large pan, large pot, large cutting board, sharp chopping knives, food processor, blender, Garlic Zoom, vegetable spiralizer, casserole dish, cheese grater (for veggies!).
  • Buy lots of food storage containers: Glass is best (plastic can leach chemicals into your food that affect your hormones).  Single serving containers for lunches and on the go food, and multi-serving containers to store large amounts of food will both come in handy. BPA-free plastic sandwich and snack sized ziplock baggies and heavy duty food freezer bags are also a must for storing all your yummy snacks.

  • Buy a big old lunch box or bag with space for ice packs to keep food cool during those long days that you are on the go. Something big enough to hold a days worth of food is best!

PLAN YOUR FOOD OUT FOR THE WEEK

Brainstorm your grub!

  • Browse cookbooks, blogs, magazines, or whatever inspires you and gets your wheels turning about food. Take note of the recipes that look great and their ingredients, and plan to make certain recipes for certain days.

  • Or opt to keep it simple and plan on eating the basics: grilled meat, veggies, salads, hardboiled eggs, and sweet potatoes. With all this on hand you can mix and match for days! Get creative with spices, sauces, and guacamole and you’ll have tons of good meals at your fingertips.

      GO GROCERY SHOPPING

Hit those stores!

  • Plan out what day and time you are going to go shopping and which stores you need to hit to get all your loot. Schedule it in your calendar if you have to!

·       PREP YO FOOD

Get cookin' good lookin'!

  • Plan out what day/time you are going to prep. Again, put it in your calendar if you have to.

  • We like the rule of “cook once, eat 2-3 times”. In other words, cook a lot of each meal so you've got ample leftovers for days to come. This way you don’t have to cook as often during the week.

  • Cook easy staples for the week: baked sweet potatoes, hardboiled eggs, shredded chicken, or anything that's easy but can be jazzed up later with spices, sauces, guacamole, etc. Keeping the basics on hand allow for simple thrown together (but tasty!) meals in a flash.

  • Make on the go snacks: home made fruit bars, trail mix, jerky, guacamole, etc.

  • Wash and cut up some fruit and veggies so you have them to snack on raw, toss into smoothies, throw on salads, or quickly steam or sauté with your entree.

  • Buy boxed, prewashed salad, lettuce, spinach, kale or greens of choice. The time you save not having to wash, dry, chop, and hope they don’t go bad before you eat them is well worth the money in the pre-boxed goods.

  • Make that one really amazing, fail-safe, go-to recipe that you love, so that you know you have at least one fancy and completely satisfying meal to look forward to.

  • Use the crap out of your crock pot- it saves so much time!

  • Parcel out your food into single servings into your to-go bags and containers so that when you are hungry or getting ready for the day, you can just look in the fridge and grab what looks good. No work! Its already done!

  • Cook a bunch of stuff at once to save time: boil eggs, sauté veggies, have chicken and potatoes baking in the oven. (Just make sure you don’t burn down the house! Safety first, right?)

  • Freeze anything you don’t think you will eat all of. Having food on hand in the freezer is another great tip for a fast, healthy, easy meal. Try to keep a stash of frozen proteins (fish, beef, chicken), a bag or two of frozen vegetables, and pre-cooked meals in there at all times so you know if all else fails, all you've got to do it defrost.

There you have it! And it's worth mentioning that figuring out the exact amount of food to buy and prep may take some time to dial in, so don’t get frustrated with yourself if the first few times doesn't go as planned, ie too much food that's going to waste. Remember that you are doing something great for your body and the cost of the food that went bad is well worth the experience you get in learning how to incorporate healthy practices into your life). 

Hope this helps you make your life easier! Bon appetit! 

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