Cooking Lesson (Video)

Here's how to make 6 healthy recipesMany of you have been asking for ideas on what to make for breakfasts and dinners, so I put together this 18 minute video to walk you through 3 healthy breakfasts and 3 healthy dinners.

What’s great about these recipes is that you could easily batch process by making a bunch on one day and then enjoying over the next several days. It’s a great way to save time and to continue to eat wholesome, delicious food that keeps you on track with your fitness, weight loss and nutritional goals.

In this cooking lesson we are going to make Egg Muffins, 3-Ingredient Pancakes, and Grain-Free Granola for breakfasts. All of these recipes are great to make ahead of time and last for up to 7 days. I’d freeze the pancakes, and store the granola in a jar in the fridge.

For Dinners we are going to make Chicken Lettuce Tacos (super easy with the use of a slow cooker), Chilli on Sweet Potato (this lasts for days) and One-Pot Chicken Dinner with White Wine and Garlic (love this flavor, it tastes even better the next day). Enjoy the video and scroll below for the printable recipe cards 🙂

Hope you enjoyed this cooking lesson! Scroll down for all the recipe cards…

Egg Muffins

recipe for egg muffins

Who needs the drive-thru when you can whip up a batch of these tasty egg muffins? In the video below watch how quick and easy this recipe really is.

Get creative with the ingredients — add your favorite breakfast meat, chopped or crumbled, and add your favorite spices. You may also like this recipe for BLT Egg Muffin, or these Quinoa Egg Muffins.

Egg Muffins
A Recipe by Diana Keuilian
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INGREDIENTS
Serves 6

  • 6 omega-3, organic, free range eggs
  • ½ red bell pepper, finely chopped
  • sprinkle of salt and pepper
INSTRUCTIONS

  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease with coconut oil.
  3. Mix up the eggs, add bell pepper and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.
NUTRITION

Calories: 92     Fat: 6     Carbohydrates: 4     Sodium: 141     Fiber: 1     Protein: 7    

3 Ingredient Pancakes

Easy pancakesPancakes are one of my all-time favorite breakfast foods! Too bad most pancake recipes are filled with refined sugars and flours.

This recipe only contains 3 ingredients (or 4 if you want to add some flavorings) and you’ll be amazed at how delicious these taste!

3 Ingredient Pancakes
A Recipe by Diana Keuilian
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INGREDIENTS
Serves 6

  • 3 ripe bananas
  • 2 eggs
  • 3 Tablespoons almond butter
  • ½ teaspoon vanilla extract or ground cinnamon *optional
INSTRUCTIONS

  1. Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
  2. Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
  3. Once you see bubbles form, flip and cook the other side until golden. Serve with fresh fruit. Enjoy!
NUTRITION

Calories: 131     Fat: 6     Sodium: 28     Fiber: 3     Protein: 5    

Grain-Free Granola

Easy recipe for granolaWhat to do with your need for crunchy cereal? Why make a batch of this grain-free Real Healthy Granola, of course! This stuff really hits that crunchy-cereal-craving spot.

Grain-Free Granola is uber filling so don’t expect to make it to bowl #2. The nuts fill you up and power your entire morning, and even into your afternoon. I love to serve this granola up with a dousing of chilled, unsweetened coconut milk and fresh, ripe berries.

Grain-Free Granola
A Recipe by Diana Keuilian
Prep time
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INGREDIENTS
Serves 24

  • 1 cup raw pumpkin seeds
  • 1 cup raw almonds
  • 1 cup pecans
  • 1 cup walnuts
  • 3 Tablespoons coconut oil
  • ¼ cup raw honey
  • 1 Tablespoon vanilla extract
  • ½ teaspoon almond extract
  • 2 Tablespoons ground flax
  • 2 Tablespoons ground chia seeds
  • 2 teaspoons ground cinnamon
  • ½ cup golden raisins
  • ½ teaspoon sea salt
  • ½ cup sliced almonds
INSTRUCTIONS

  1. Place the pumpkin seeds, almonds, pecans and walnuts in a large bowl of water, cover with a plate and allow to soak on the counter for a full hour. Drain and pat dry.
  2. Preheat the oven to 300 degrees F. Line a rimmed baking sheet with parchment paper.
  3. In a double boiler, over very low heat, melt the coconut oil and raw honey. (Simple way to do this is to place the coconut oil and honey in a small skillet, then place that skillet into a bigger skillet that is filled with a couple of inches of water. This prevents the oil and honey from burning. Trust me, burnt honey is NOT easy to remove from a skillet…I’ve tried it.)
  4. Once melted, remove from heat and allow to cool for 10 minutes. Pour into a food processor along with the soaked/dried nuts, vanilla extract, almond extract, ground flax, ground chia seeds, cinnamon, raisins and sea salt. Pulse for 30-60 seconds, until the mixture reaches an even, granola-like consistency. Mix in the sliced almonds.
  5. Pour the granola mixture over your prepared baking sheet. Spread it out evenly. Bake for 10 minutes, mix, and then bake for another 10 minutes. At this point you’ll need to assess if the granola is crunchy enough. If it’s not then return it to the oven in 5 minute increments, stirring after each one. Once your granola is crunchy and golden then it’s done.
  6. I like to store my homemade granola in a glass jar in the fridge, this allows it to keep longer. Serve with chilled unsweetened coconut milk and berries, if you please. Enjoy!
NUTRITION

Serving size: ¼ cup     Calories: 174     Fat: 14     Carbohydrates: 10     Sodium: 49     Fiber: 4     Protein: 12    

Chicken Lettuce Tacos

Quick recipe for chicken lettuce tacos

Do you know what’s awesome? Coming home after a long, hectic day to a house that’s filled with the welcoming aroma of a lovingly home cooked meal.

Mmmmmmmm….

What’s even more awesome is when that delicious meal is made with wholesome, organic, fiber and protein-filled ingredients that are naturally low in carbohydrates. Satisfying, delicious flavor that leaves you lean and healthy. Gotta love a good slow cooker recipe like these tacos!

Chicken Lettuce Tacos
A Recipe by Diana Keuilian
Prep time
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INGREDIENTS
Serves 8

  • 2 lbs boneless, skinless chicken thighs
  • 3 bell peppers (any color), thinly sliced
  • 1 yellow onion, thinly sliced
  • 1 (4oz) can green chiles, chopped (I use mild!)
  • 1 (16oz) jar green salsa
  • 2 tomatos, chopped
  • 4 cloves garlic, minced
  • ¼ cup cilantro, chopped plus more for garnish
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 2 teaspoon sea salt
  • 1 tablespoon fajita seasoning
  • ½ teaspoon black pepper
  • Large lettuce leaves
  • Avocado, sliced
INSTRUCTIONS

  1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.
  2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and fresh salsa. Enjoy!
NUTRITION

Calories: 202     Fat: 6     Carbohydrates: 14     Sodium: 589     Fiber: 5     Protein: 20    

Chili on Sweet Potato

Easy chili on sweet potato recipeChili is such an awesome weekday dinner.

Not only is it filling and really satisfying, it’s also one of the simplest things to cook. Mix it all up and let it simmer! Then you’re free to help the kids with homework, do a load of laundry, take a bubble bath…

Chili on Sweet Potato
A Recipe by Diana Keuilian
Prep time
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Total time
INGREDIENTS
Serves 5

  • 3 sweet potatoes
  • 3 lbs organic, ground chicken breast
  • 1 Tablespoon coconut oil
  • 4 cups organic chicken broth
  • 6 Tablespoons chili powder
  • 8 garlic cloves, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ¼ teaspoon ground cayenne
  • ½ teaspoon black pepper
  • 1 Tablespoon unsweetened cocoa powder
  • 2 Tablespoons coconut palm sugar
  • 2 Tablespoons ground sweet paprika
INSTRUCTIONS

  1. Preheat the oven to 400 degrees F. Wash the sweet potatoes and poke all over with a fork. Place the sweet potatoes directly on the oven rack and bake for 40 minutes, or until tender.
  2. In a medium, heavy bottomed pot heat the coconut oil over medium. Add the ground chicken and stir often until browned.
  3. Add the remaining ingredients and reduce the heat to low. Cover and simmer for an hour. Serve warm over a baked sweet potato with a dark green salad. Enjoy!
NUTRITION

Calories: 409     Fat: 13     Carbohydrates: 12     Sodium: 429     Protein: 61    

One Pot Chicken Dinner

recipe for one pot chicken dinnerI love simple dinner recipes that taste amazing and don’t dirty many dishes. This recipe for One Pot Chicken Dinner with White Wine and Garlic is a combination of 3 things that I love: chicken, white wine and garlic.

One Pot Chicken
A Recipe by Diana Keuilian
Prep time
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INGREDIENTS
Serves 8

  • ⅓ cup coconut flour
  • sea salt and black pepper
  • 3 lbs boneless, skinless chicken thighs
  • 2 yellow onions, cut into half moon slices
  • 2 heads of garlic
  • 2 Tablespoons olive oil
  • 1 cup sparkling, white wine
  • 1 cup chicken broth
INSTRUCTIONS

  1. Combine the coconut flour and a pinch of salt and pepper in a small bowl. Mix well.
  2. Rinse the chicken and pat dry. Arrange the chicken next to the bowl of flour and a clean plate. Coat the chicken pieces with the flour mixture and place on the clean plate.
  3. Peel the onions and slice into half moons. Peel the garlic heads and separate into cloves.
  4. Pour the olive oil into the bottom of a heavy bottomed pot. Place over medium high heat. Gather the broth and wine. Pour yourself a glass…
  5. Brown both sides of each chicken piece. If your pot isn’t big enough to fit all the pieces on the bottom then do this in batches. Once the chicken pieces are browned, remove from the pot and set aside on a clean plate.
  6. Add the onion and garlic to the pot. Reduce the heat to medium. Cook until the onions soften. Add the broth, wine and chicken to the pot.
  7. Cover and simmer for about 20 minutes, until the chicken is cooked through. Plate the chicken and spoon garlic, onion and sauce on each piece. Enjoy!
NUTRITION

Calories: 283     Fat: 11     Carbohydrates: 8     Sodium: 242     Fiber: 3     Protein: 35    

I hope that you’ve enjoyed this cooking lesson and that you’re revving to get into your kitchen to cook up a healthy storm! Here’s where you can watch more cooking videos ===> Diana’s Cooking Videos

Comments

  • Lisa Barram January 16, 2015 at 2:17 am

    i have to make and Taste it, right?

  • Antoinette January 16, 2015 at 6:03 pm

    You must be reading my mind…
    I’m doing Whole30 and most of this is compliant!
    Thank you.

  • Stephanie Mangus January 18, 2015 at 3:43 pm

    Your recipes are the best. I have tried lots of gluten free recipes and most are not what my husband will also eat….Thanks for all your efforts!!!

    • Diana January 19, 2015 at 10:06 pm

      You’re welcome and thanks for sharing! Happy Cooking

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