Try some healthy dinner reciepes!

Baked Teriyaki Chicken

Ingredients

  • 1 tsp arrowroot powder in 1 tbsp hot water

  • 1 tbsp cold water

  • ½ C honey

  • ½ C liquid coconut aminos

  • ½ C coconut vinegar

  • 2 cloves of garlic minced

  • ½ tsp ginger

  • ¼ tsp sea salt and pepper

  • 4 chicken breasts

 Directions

  •  In a sauce pan over low heat, combine arrowroot powder mixture, cold water, honey, aminos, vinegar, garlic, ginger, pepper and salt. Let it simmer, stirring frequently until sauce thickens.

  • Preheat oven to 425 degrees F

  • Grease 9×13 pan with coconut oil and place chicken breasts in it. Brush each chicken breast with the sauce. Turn them over and brush again, completely coating the chicken

  • Bake in oven for 30 minutes. Turn chicken over and bake for another 30 minutes. Brush top of chicken with sauce every 10 minutes when cooking 

Ratatouille

 

Ingredients
 

  • 2 narrow Italian eggplant

  • 2 zucchini

  • 2 yellow squash

  • Grapeseed Oil

  • Salt and freshly ground black pepper

  • 2 red peppers, roasted, seeded, skinned (or 1 jar roasted red peppers, drained)

  • 1 bunch basil leaves, chopped finely

  • 6 ounces soft, fresh raw goat cheese

 

Directions

 

  • Preheat oven to 375 F.

  • Slice eggplant, zucchini and yellow squash 1/4 inch thick. Arrange in one layer on an oiled baking tray.

  • Brush the tops with oil. Sprinkle with salt, pepper and chopped basil.

  • Bake in the oven for 20 minutes.

  • Sprinkle goat cheese on top

  • Turn on broiler and broil briefly until the vegetables begin to brown.

  • Remove and cool.

Baked Grouper wit Coconut Cilantro Sauce

 

Ingredients

  • 2 tbsp coconut oil

  • 4-6 oz pieces of wild caught grouper

  • ¼ tsp sea salt

  • ½ tsp curry

  • ½ C coconut milk

  • ½ C cilantro leaves

  • 1 tsp ginger

  • 2 garlic cloves

  • ½ jalepeno pepper, seeded and chopped

 

Directions

  • Preheat oven to 425 degrees F

  • Grease a 9×13 pan with coconut oil and place fish on pan. Sprinkle it with salt

  • Combine coconut milk, cilantro, ginger, curry, garlic and jalepeno in a food processor and pulse until smooth. Pour half the mixture over the fish. Bake for 15-20 minutes or until thoroughly cooked.

  • Pour remaining mixture over baked fish and serve.

Speghetti Squash with Red Sauce

Ingredients

  • Spaghetti Squash

  • 1 lb green fed beef

  • 1 small yellow onion, diced

  • 2 garlic cloves, minced

  • 1 tsp sea salt

  • ½ tsp black pepper

  • 28 oz can organic crushed tomatoes

  • 16oz can organic tomato sauce

  • 1 tsp basil

  • ½ tsp oregano

Directions

  • Half the spaghetti squash and scrape out any seeds and place on a baking sheet rind side up and bake for 30-40 minutes. Prepare red sauce while waiting.

  • Scrape out spaghetti strands into a pot when baking is done Add 2 cups of Red sauce and let the rest heat on the stove over low heat.

 Red Sauce Directions

  • In a separate skillet over medium high heat, cook the beef. Once cooked, add the onion, garlic, salt and pepper. Stir occasionally for 5-7 minutes.

  • Drain any excess grease in skillet and add crushed tomatoes, tomato sauce, basil and oregano. Simmer on heat for 10 minutes. 


 

Crockpot Beef Stew

Ingredients

  • 2 lbs organic beef stew meat

  • 2 Tbsp Olive oil

  • 1 cup celery, diced

  • 3 garlic cloves, minced

  • 1 medium onion, diced

  • 1 sprig fresh thyme

  • 1 sprig fresh rosémary

  • 1 Tbsp Worcestershire sauce

  • 1 cup chopped carrots

  • 1 can (14.5 oz.) fire-roasted diced tomatoes

  • 1 Tbsp Coconut sugar

  • 1 tsp Sea salt

  • 1/2 tsp Pepper

  • 3 sweet potatoes, cubed

  • 1/2 cup  beef broth

 Directions

Put all ingredients in crockpot and cook for 4-8 hours.

Makes 4-6 servings.


 

Chicken Vegetable Soup

Ingredients

  • 5 cups Chicken Broth/Bone Broth

  • 3-4 carrots, peeled

  • 1 onion, chopped

  • 3-4 celery stalks, chopped

  • 1 zucchini, thinly sliced

  • 2-3 organic chicken breasts

  • Sea salt and pepper to taste

  • 2 oz raw cheese

Directions

  • Put the chicken, carrots, celery, zucchini and onion in a large soup pot and cover with cold water. Heat and simmer, uncovered, until chicken is throughly cooked.

  • Pour out the water and strain the chicken. Chop the carrots, celery and onion and add to pot with broth and chicken. Season with salt and pepper to taste. Top with cheese and serve

Makes 4-6 servings.

"Chiropractic care is more than just making the pain disappear. It is about learning, understanding and taking care of your body to improve your quality of life."

 

"We want our patients to have the freedom to do the things that mean the most to them, and give them the opportunity to truly enjoy life. Whether you are a professional athlete or a stay at home mom, everyone can benefit from moving and functioning at their highest level."

-Dr. Kowalski

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 Kowalski Chiropractic Health & Performance | 4010 6th Ave. Suite A Kearney, NE 68845|

(308) 455-1410

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