Monthly Archives: January 2013

“I get by with a little help of my friends”…African Chicken Stew


I am currently obsessed with Instagram.  Partly because it’s the only social media that works on my phone at the moment, but mostly because it is loaded with health and fitness minded individuals that are also creative and super dedicated to their lifestyle.  It’s become a huge motivator for me and I am inspired everyday by these wonderful people.  I highly suggest you create an environment that is filled with people who share the same lifestyle you have or are working towards having.

So, this blog post  is about a recipe posted by one of the Instagram profiles I follow:  food4health.  He posted about an “African Peanut Chicken Stew” which I have been trying to make for weeks!  The time has come and I am finding myself wishing I would have made it sooner.  I changed just a few things from the original recipe and it still came out BANGING! MMMM!

plated IG

What I love about this recipe is that it is made with clean, whole foods.  The sauce is full of antioxidants and immune system boosting ingredients.  It tastes phenomenal and is also gluten and dairy free!  Omit chicken and replace it with a non animal protein source and you have yourself a vegan meal!  I’m thinking tofu and chickpeas would do the trick.

I have used quinoa as my “starch” for this meal.  Remember, quinoa is not a grain, it is a plant seed.  Click on the link and read all about why it’s so good for you on a past blog post.

Yields:  4 servings


1 cup dry, roasted peanuts

1 tablespoon coconut oil or extra virgin olive oil

3/4 cup reduced sodium vegetable stock

Juice of half a lemon

1 cup chopped tomatoes

leaves of 5 coriander/cilantro sprigs

2 cloves garlic

1/2 large onion or 1 small onion

thumb size fresh ginger, chopped

1 tablespoon turmeric

1 tsp paprika

1 tsp cayenne pepper

pinch of salt

2 pounds boneless, skinless chicken breast, diced

1 cup quinoa, dry OR 1 cup brown rice, dry

1 small broccoli head, chopped

2 carrots, sliced


1.  Add 1 cup dry quinoa OR brown rice to 2 cups of water.  Bring to a boil, cover and simmer on a low flame/setting for ~20 minutes  for quinoa or ~40 minutes for brown rice (or until all water is absorbed for both).  Fluff with fork and let stand until ready to serve.



2.  Meanwhile, throw in first 12 ingredients in a blender.  Blend until you have a smooth sauce, consistency of a smooth paste/thick sauce.  Now is a good time to taste test and determine if it needs more salt, ginger, garlic, spices, etc… to meet your liking.



3.  Add diced chicken in a deep pan (I used an electric fry pan) and the blended sauce.  Cook on a medium to medium-high heat until chicken is cooked through ~15 minutes.  (I added an extra pinch of salt at the last stage of cooking, since I didn’t add more after my taste test.)

warning: may experience salivating at this point

warning: you may be salivating at this point

4.  Steam veggies to your desired consistency.

5.  Serve it up on a plate all nice and pretty and gobble it up.



Remember:  If you fail to prepare, you prepare to fail.  Here are two lunches for tomorrow-score!

I can't wait to eat you tomorrow!

I can’t wait to eat you tomorrow!

Again, this recipe is made with clean, whole foods.  No artificial ingredients or additives.  This is clean eating at its finest and your taste buds would be non the wiser.  Go ahead- challenge your taste buds.  They wouldn’t know the difference between this meal and a meal from the “curry in a hurry” shop, but I bet you your stomach and butt would 😉



Too good to be true Creamsicles


“My mind is telling me nooooooo…but my body-my body is telling me yessssss”  (I secretly believe R. Kelly was singing about these creamiscles that I coincidentally stumbled upon myself a few days ago).

My husband is doing a 12 week super clean and lean diet plan and is doing remarkably well.  His willpower is so inspiring!! Anyway, I’m trying to find clean, wholesome recipes for sauces and “treats” so his meals aren’t too bland and boring.  I decided to make protein and yogurt based popsicles using mangoes, yogurt, milk and vanilla protein powder.  They are deeee-licous!  I like to consider this treat a “guilty free, healthy frozen threat”.  Your mind won’t know what to think but your body is screaming “gimme that creamsicle”  and in this case, you should listen and obey!

Yield (using Chobani popsicle molds):  12 popsicles


3/4 cup or 6 ounces plain Greek yogurt (I highly recommend Chobani Greek yogurt)

2 scoops Vanilla protein powder

***If you only have a non-flavored protein powder, use vanilla greek yogurt instead.

3/4 cup milk

2 ripened mangoes, chopped OR use any fruit you like

See Mango Madness for tips on how to chop a mango.


1.  Put all ingredients in a blender.

2.  Blend into oblivion.  Ideally, you want the consistency of a really thick shake.

3.  Carefully pour the mixture into the popsicle molds and stick in the freezer for ~6 hours.



4.  When its time to enjoy, run the mold under warm water for a few seconds to loosen it up a bit.



Feel like having seconds? Go for it! James sure as heck did 😉