Homemade Stock and Soup

Homemade veggie stock from frozen vegetable scraps

Veggie soup: onion, garlic, carrots, celery, tomato, Bobs Red Mill Soup Mix (lentils, red lentils, barley, pasta), broccoli, kidney beans, tomato paste

Added 1 chicken thigh for added protein

Post Run Lunch Meal

I went for a long run this morning, at least compared to the amount I’d been running in the past year. I snacked on some nuts on the way home and prepared this “salad” when I got home. I wanted something meaty and tasty, and I got it.

I’m sure this will be just one of many meals I eat today #hungry.

Red leaf lettuce. Chicken thigh. Bacon jowl. Celery. Red onion. Spicy olives. Avocado.

Dressing: Olive oil, red wine vinegar, Dijon mustard, sriracha, salt.

Dinner: Chicken, Veggies, and a Side Salad

Early dinner. Chicken thighs. Roasted Brussels. Boiled beet. Red leaf lettuce salad with 🥑, celery, red onion, red cabbage (dressing: olive oil, red wine vinegars, salt).

Chicken Soup for the Soul

Man, I’ve been making my own vegetable broth for a few months now and it has completely changed my soup game. Hopefully you can see from this picture just how rich that broth is. And believe me, it tastes as good as it looks. The best part is how easy it is. You can see how to do it here.

But the thing I love about making a vegetable soup, is that it is really the perfect base for any meal. Breakfast, lunch, or dinner. And you can add anything you want to it, like I did with chicken thighs and garbanzo beans for this dish.

Ingredients:

Baked chicken thighs, homemade vegetable soup (carrots, celery, garlic, onions, white beans, in a homemade broth), topped with olive oil, salt, and sriracha.

Chicken Thigh Fruit & Veggie Salad

Chicken thigh salad: Arugula, tofu, beets, chickpeas, tomato, red onion raspberry, blueberry. With homemade sauce 

This bowl has a lot going on, but it’s still light while being satiating.

Chicken. Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), black pepper, onion powder, garlic powder and a touch of cayenne pepper. Add a little water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Beets. Buy 3-4 loose organic beets. Remove the skin. Cut them into quarters (1/8s if they’re large). Place in a pot, add water so covered by 1-2 inches of water. Add two pinches of salt. 1 tbsp of red wine vinegar. Bring to a boil then reduce to a simmer for 60 minutes. 

Chickpeas. Preheat the oven to 350. Drain and rinse one can of organic garbanzo beans. In a bowl mix beans, 1 tbsp olive oil, 2 pinches of sea salt, generous amounts of black pepper, 2 - 3 pinches of cayenne pepper, and lemon juice from 1/2 a lemon if you have it. Line a tray with aluminum foil. Spread beans evenly, not on top of each other. Roast for 13-15 minutes (longer if you’d like a crunchier chickpea). 

Homemade Sauces. 1 tbsp Primal Buffalo sauce, 1 tbsp olive oil, 1/2 tbsp red wine vinegar, 1/2 tbsp fig balsamic vinegar, 2 pinches of sea salt.

Assemble. Add a handful of arugula, a handful of blueberries, a handful of raspberries, 1 small sliced tomato, 1 slice of tofu chopped into bite size pieces, and 1 slice of red onion chopped. Add 1 chicken thigh chopped into bite size pieces, 1 handful of beets, 1 handful of chickpeas. Drizzle homemade sauce over the top.

Buon Appetito!!

Lentils and Chicken

Green and red lentils, chicken thighs, onion, sea salt and olive oil!

Lentils. I have a bulk mix of red and green lentils. Depending on what you buy, the cooking time will vary. Check the packaging. These instructions are based on my mix.

Rinse 1 cup of mixed lentils. Add 3 cups of water or vegetable brother to a pot. Add the lentils. Bring to a boil, then reduce to a simmer and cover. Cook for 30 - 40 minutes, covered. Taste for tenderness before removing from heat.

Strain the lentils and return them to the pot.

Chicken Thighs. Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), black pepper, onion powder, garlic powder and a touch of cayenne pepper. Add a little water to the dish. Leave them right side up. Cook at 425 for 20 minutes.

Assemble. Add 1 - 1.25 lattles of lentils to a bowl. Chop up 1 - 2 chicken thighs into bite size pieces. Chop 1 slice of onion. Add everything to the bowl. Drizzle with 1 tbsp of olive oil and two pinches of sea salt.

Buon Appetito!

Chicken Peppers and Onions

Chicken, broccoli, peppers and onions, zucchini and garlic, avocado and red onion

Baked Chicken Thighs. Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), black pepper, onion powder, garlic powder and a touch of cayenne pepper. Add a little water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Broccoli. Chop two broccoli crowns into bite size pieces. Bring a pot of water to boil. Add broccoli and let cook for 3 - 5 minutes (taste test before removing from water). Once strained, add the broccoli back to the pan, add two pinches of salt and a tbsp of grass-fed butter, and mix.

Peppers and Onions. Bring a pan to medium-high heat. Chop 1 slice of onion, 2 cloves of garlic and 1 jalapeño pepper. Add to the pan with 1 tbsp olive oil and two pinches of salt. Cut out the core of three peppers (red, yellow and orange) and slice into 1/8 inch strips. Toss in a bowl with 1 tbsp olive oil and 2 pinches of salt. Add to the pan once the onion, garlic, jalapeño combination starts to give off an aroma. Cook for 15 - 20 minutes depending on how you like your peppers, flipping every 5 minutes.  

Sautéed Zucchini. Bring a pan to medium heat. Chop one slice of yellow onion and two cloves of garlic. Add to the pan with 1/2 tbsp of olive oil and two pinches of salt. Chop a zucchini in half down the middle. Then chop the halves in half length wise. Then cut into bite size (1 inch) pieces. Toss in a bowl with 1 tbsp olive oil and two pinches of salt. Once the garlic and onion are fragrant, add the zucchini to the pan. Add a splash of water and cover. Let cook for 3-5 minutes. Uncover and flip, then cover again and let cook for an additional 3-5 minutes (until done).

Assemble. Chop up 1 - 2 chicken thighs into bite size pieces and add them to your bowl. Add a handful of broccoli, a handful of peppers and onion, and a handful of zucchini. Slice a 1/4 of an avocado, and chop a 1/2 a slice of red onion, mix together. Dress all ingredients with red wine vinegar and fig balsamic vinegar to taste, and two - three pinches of sea salt.

Buon Appetito!!

High Protein and Fiber Bowl!

Chicken thighs and veggie tofu bowl!

Chicken thighs. Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), black pepper, onion powder, garlic powder and a touch of cayenne pepper. Add a little water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Broccoli. Chop two broccoli crowns into bite size pieces. Bring a pot of water to boil. Add broccoli and let cook for 3 - 5 minutes (taste test before removing from water). Once strained, add the broccoli back to the pan, add two pinches of salt and a tbsp of grass-fed butter, and mix.

Mushrooms. Organic baby bellas are good. Bring a pan to medium-high heat. Add a tbsp of olive oil. Slice the mushrooms, and add them to the preheated pan. Leave undisturbed for 5 minutes, then toss and let sit for another five. 

Assemble: Chop one chicken thigh into bite size pieces add it to the bowl and drizzle with Ume plume vinegar. Add a handful of broccoli and a handful of mushrooms, drizzle with red wine vinegar. Slice up a 1/4 of an avocado, a slice of tofu and a slice of onion, add it to the bowl and drizzle with soy sauce. Sprinkle two pinches of sea salt to the whole dish. 

Buon Appetito!

Chicken Thigh Soup!

Baked chicken thighs over vegetable soup!

Vegetable soup, courtesy of Bob’s Red Mill: Bring a pot to med-high heat. Add 1 tbsp olive oil. Chop 2 carrots, 1/2 a cup of celery, a handful of chopped onion and 2 gloves of garlic. Add the carrots, celery, onion and garlic to the pot. Allow to cook for 5 minutes. 

Add 2 cups water, 2 cups vegetable broth, 1/2 can of crushed tomatoes (6-8 oz), two handfuls of Bobs Red Mill Soup Mix, a few pinches of salt, ground pepper, a sprinkle of dried parsley, and 2 bay leaves. Bring to a boil then reduce to a simmer. Cook for 20 minutes. 

Chop up a 1/2 a zucchini. Add it to the pot and let cook for another 25 minutes. 

Chicken Thighs: Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), and some black pepper. Add a 1/4 cup of water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Assemble: Drop one lattle of soup into a bowl. Cut up one or two chicken thighs into bite size pieces and place it over the soup. Add a tbsp of olive oil and 2 pinches of sea salt!

Buon appetito!

Chicken, Broccoli, Peppers!

Baked chicken thighs, broccoli and peppers!

Chicken Thighs. Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), black pepper, onion powder, garlic powder and a touch of cayenne pepper. Add a little water to the dish. Leave them right side up. Cook at 425 for 20 minutes. Ume plum vinegar to serve. 

Broccoli. Chop one broccoli crown into bite size pieces. Bring a small pot of water to boil. Add broccoli and let cook for 3 - 5 minutes (taste test before removing from water). Once strained, add the broccoli back to the pan, add two pinches of salt and a tbsp of grass-fed butter, and mix.

Pepper. Bring a pan to medium-high heat. Chop 1 slice of onion, 2 cloves of garlic and 1 jalapeno pepper. Add to the pan with 1 tbsp olive oil and two pinches of salt. Cut out the core of three peppers (red, yellow and orange) and slice into 1/8 inch strips. Toss in a bowl with 1 tbsp olive oil and 2 pinches of salt. Add to the pan once the onion, garlic, jalapeno combination starts to give off an aroma. Cook for 15 - 20 minutes depending on how you like your peppers, flipinng every 5 minutes.  

Assemble. Cut one chicken thigh (two if they are small) into bite size pieces and add them to the bowl. Add one handful of broccoli and garnish with fresh chopped onion and a splash of ume plum vinegar. Add a handful of peppers.

Buon appetito!

Baked Chicken Thighs and 3 Bs

Baked Chicken thighs and three of my favorite B vegetables (beets, broccoli and brussels)!

Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), and some black pepper. Add a 1/4 cup of water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Broccoli. Chop one broccoli crown into bite size pieces. Bring a small pot of water to boil. Add broccoli and let cook for 3 - 5 minutes (taste test before removing from water). Once strained, add the broccoli back to the pan, add two pinches of salt and a tbsp of grass-fed butter, and mix.

Brussels, cut the stems off and quarter or halve them (if bigger). Toss in a bowl with 1 tbsp of olive oil and two pinches of salt. Dice half a poblano chile. Chop one slice of onion. Chop two gloves of garlic. Add onion, garlic and chile to a pan with olive oil, set to medium heat. Once the onions, garlic and poblano start letting off an aroma, add the Brussels. Add a splash of water to the pan and cover. Let cook undisturbed for 5 minutes. Toss and cover for another 5. 

Beets. Remove the skin with a peeler or a knife (be careful). Cut medium size beets into quarters, larger beets in eighths. Put them in a small pot with enough water to cover the beets by an inch. Bring to a boil then reduce to simmer and allow to cook for 45 - 60 minutes (depending on preference). Try to pierce them with a fork. Remove them from water but keep the water you boiled them in. This water now contains all the nutrients that escaped the beets during the process. Put it in a jar in the fridge and enjoy it as a slightly sweet cold drink later in the day. 

In a bowl add a handful of the broccoli, a handful of brussels, and a handful of beets. Cut up a palm size piece of chicken and add it. Chop a few walnuts, add them. Throw on a few raisins for sweetness. Cover the dish with a few pinches of salt, ume plum vinegar and a drizzle of olive oil. 

Buon Appetito!!

Chicken Thigh Salad

Chicken thigh salad (with arugula, sliced apple, chopped almonds and walnuts, raisins, tomato and chopped yellow onion)

Buy a pack of organic free range chicken thighs (pasture raised is best if you can get it). Preheat the oven to 425. Put the chicken thighs into a Pyrex. Coat them lightly in enough olive oil so they don’t stick to the dish. Add a pinch of salt to each one (each side), and some black pepper. Add a 1/4 cup of water to the dish. Leave them right side up. Cook at 425 for 20 minutes. 

Assemble your salad (you can do this while the chicken is cooking to save time): start with a handful of organic baby arugula. Slice up 1/2 an apple, add it. Chop up a few almonds, a few walnuts, add them. Add a handful of raisins. Add a few slices of tomato and chopped onion (a handfuls worth). 

Cut the chicken into equal pieces. Add it to the salad. Drizzle mustard over the chicken, olive oil and white wine vinegar over the whole bowl making sure to go around the rim. Add a few pinches of salt and pepper. 

Buon Appetitio!