Grain-free dinner

French beans with kale, chicken with spinach, mushrooms

If you are trying to avoid having grains at dinner this would be a satisfying meal to have!

I have not used any kinds of grains and instead focused on the protein and vegetable carbohydrates nutrients.

This recipe includes :

Free range chicken – hormone and antibiotic free protein that is essential for our bodies – it is needed for tissue repair, is in enzymes that facilitate vital chemical processes in our bodies. Nine of the essential components of protein called amino acids must come from food. According to the US National Academy of Medicine you require to have 7 gms of protein for every 20 pounds of body weight daily

Spinach – low in carbohydrates as it is mainly fibre. It is rich in vitamins like:

  • Vitamin A which is essential for , Vitamin C that is a powerful antioxidant that enhances immune function,
  • Vitamin K1 which is essential for blood clotting,
  • Folate which is vital for pregnant women for cellular development
  • Iron which is helps make haemoglobin, that carries oxygen to your body’s tissues
  • Calcium which is important for bone health and it also helps in the working of the muscles, nervous system and heart

It is also replete with minerals like :

  • Potassium which helps with muscle contractions, nerve signals, reduces blood pressure, water retention, can prevent against strokes, osteoporosis and kidney stones
  • Magnesium is essential for muscle maintenance, healthy nerve function, enhancing our immune system, aiding in maintenance of strong bones

Ingredients:

Free range chicken breasts – 600 gms

Frozen organic spinach – 1 cup

Sundried tomatoes – 1 1/2 tbsps

Capers – 1 tbsp

Cumin seeds – 1 tsp

Dry chilli flakes – 1 tsp

Garlic cloves – 4

Olive oil – 2 tbsp

Sea salt – 1 tsp

Method:

1.Slow cook the garlic cloves and cumin seeds in olive oil for 5 mins till golden

2. Cook spinach in this oil and then add capers, sundried tomatoes, chilli flakes and sea salt – just for 2-3 mins and then pour this mixture over the chicken breasts

3. Grill the chicken with all of above for 20 mins

Chicken, spinach, capers and sundried tomatoes

As side dishes you can make a tasty lightly cooked Fine green beans with Kale and Shiitake mushrooms.

Ingredients for the beans and kale :

Fine green beans – 2 cups

Kale – 2 cups

Garlic pods – 4

Whole Red chilli – 2

Sea Salt – 1/2 tsp

Cracked black pepper – 1/2 tsp

Basil leaves – 2 – 3

Olive oil – 1 tbsp

Method:

1.Heat the garlic pods on low fire in the olive oil

2. Add in the fine beans, kale, basil, whole red chillies

3. Sprinkle Salt and black pepper

4. Cook for 5 mins and serve

Green beans and kale

Ingredients for the mushrooms :

Shiitake mushrooms – 2 cups

olive oil – 1 tbsp

Garlic pods – 1

Organic Soy sauce – 1 tbsp

Cracked black pepper – 1/2 tsp

Red chilli flakes – 1/2 tsp

Sautéed Mushrooms

Method:

Stir fry all the ingredients above for 2 – 3 mins and serve.

Enjoy this grain-free yet energy and nutrient rich dinner!

Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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