Get out that Grill for Skewers!

I love the ease of grilling - No pans, hardly any prep tools = very few dishes! YAY!

PLUS - you can grill just about anything. 

Today I've featured an easy way to provide a balanced meal, skewers! 

Using skewers, you can mix and match vegetables, fruits, and meats. 

These skewers are amazing tasting and pretty easy to put together. If you like em, let me know!

Thai Chicken Skewers & Rice

1 small can coconut milk
1 ½ tsp curry paste
2 large boneless, skinless chicken breasts, cubed into 1” pieces
1 orange bell pepper
2 green zucchini
12 small white button mushrooms
1 cup dry basmati rice, soaked for 1 hour minimum

You’ll want to be sure you have skewers, wooden ones should be soaked in water before using.

In a small bowl, whisk together coconut milk and curry paste. Pour a small portion into another container to brush on vegetables. Place chicken cubes in first bowl, tossing to coat all chicken, set aside.

Begin rice by straining then adding 2 fresh cups of water. Bring to a boil, cover and reduce to simmer for 20 minutes – until all water is soaked up. Remove from heat, fluff, and set aside.

While rice is cooking, cut all vegetables into skewer size chunks, about 1”. Try cutting zucchini into coins, then cut coins in half, mushrooms leave whole, and peppers, simply remove seeds and cut into cubes.

Begin to fill your skewers, alternating vegetables and chicken. Each skewer should contain more vegetables than chicken.  Brush with remaining coconut and curry mixture.

Cook on grill medium to medium high heat until chicken is cooked through and vegetables are tender.

Serve on a bed of rice.

Serves 4

In vibrant health and happiness,

Tammi Hoerner, CHHC, AADP, MH

The Nourished Life

Love homemade granola?

I did not grow up eating granola. It's a treat I discovered in my mid-20's, near the same time I discovered my amazing husband. 

I love adding granola to the top of my yogurt or ice cream. It's healthy, tasty, and packed with nutrients. This is just one recipe I'm fond of, but there are many ways to put it together. If you make a large batch, you'll have enough for breakfasts and a quick snack! It's wonderful for the kiddos and a great way to add whole grains and satisfying nuts and seeds to their diet. If you like it, let me know! 

Cinnamon Granola

¼ cup coconut oil, melted
¼ cup raw honey
2 tsp cinnamon
½ tsp sea salt
3 Cups Old Fashioned Oatmeal
1 cup coconut flakes
1 cup chopped walnuts
2/3 cup raisins

Start by using some coconut oil to lightly coat a 9 x 13 inch baking pan. In a large bowl, combine coconut oil, honey, cinnamon, and salt then stir well. Combine oatmeal, coconut and walnuts and drizzle coconut oil mixture then mix until all dry ingredients are coated. Spread evenly as possible onto pan and bake at 275° for 30- 45 minutes or until golden. Remove from heat and cool. Add raisins and store in an airtight container for up to two weeks. 

This beautiful breakfast is: coconut yogurt, granola, kiwi, strawberries, and bananas and was made for my son!

In vibrant health and happiness,

Tammi Hoerner, CHHC, AADP, MH
Founder & Director;

The Nourished Life
New Beginnings Health & Wellness
Back2Basics Nutrition

Toasted Quinoa Cereal & Berries

Quinoa Cereal & Berries

1 Cup Quinoa, rinsed and drained
1 tbsp agave nectar
1 tbsp coconut oil

Preheat oven to 375°F. Prepare baking sheet with a thin coating of coconut oil. In a bowl, mix quinoa and agave. Spread in a thin layer on baking sheet and bake for 15 minutes, stirring once. Allow t cool. Store in an airtight container for up to 2 weeks.

Try topped with a tish of coconut milk and raspberries!

This is a great toasted cereal, yogurt topper, granola boost, etc. 

In case you haven't heard, Quinoa is an amazing source of complete protein, is high in magnesium, and is super easy to prepare. It's a great start to the day toasted like this - or cooked according to package directions. Add a bit of coconut milk and raisins for a healthy energy dense breakfast!

Try them, you'll like them!

It took me awhile to try these, and normally I'm pretty brave, but these - along with the live version of dill pickles took me about four years to step out of my comfort zone enough to try.

Now, I crave this simple gluten free, dairy free dish in snap and so does my son!

Sardine Salad & Flax Crackers

1 tin Wild Caught Sardines

1 – 2 Bubbies Kosher Dill Pickles, chopped

1 Tbsp Prepared Mustard

6 – 10 Mary’s Gone Flax Crackers

Remove Sardines from tin and drain. Mix together with pickles, mustard and serve on flax crackers. 

This is such a simple and healthful salad - power punch of protein and Omega 3's! 


If you are brave enough to get past the fin in the tin concept, let me know! 

Veggie Tostada

I have been having a blast getting into my kitchen and concocting creations for my family and clients. I'm not sure if it's Cinco De Mayo or spring, but I've been really craving Mexican food. A native Coloradan, I find I crave Mexican food frequently. I love the smell of roasting green chili that seems to hovor over our community in the fall and always look forward to getting a bushel or two out of my own garden to roast and use all winter.

There are many ways to include Mexican flavors in your cooking, even a few that don't add spice!

• add fresh Cilantro
• season with Cumin or Chili Powder
• add roasted green chilies to a soup or stew
• top a baked potato with roasted green chilies and cumin

Here is a fun and easy recipe for your family to enjoy straight from my latest meal plan matrix! 

Veggie Tostada

1 package baked tostada shells

1 can organic refried beans with green chilies and cilantro1 organic tomato 
½ lb assorted olives, pits removed, thinly sliced 
2 cups washed organic super greens salad mix 
2 green onions, sliced into small coins 
1 jalapeno, sliced into coins 
1 ripe avocado 
Your favorite salsa

Over medium heat, heat beans through until quite warm, stirring frequently. If they start to dry out, you might add 1 tsp coconut oil. Remove from heat. Allow everyone to dress their own tostada by setting out the cut options on the table. Spread beans in a thin layer on each tostada shell and top with desired ingredients. 


As you learn to experiment with Mexican flavors and foods, you'll learn which are more spicy and which are mild and more diverse. I'd love to hear about your own experiences with these flavorful foods! 


In Vibrant Health and Happiness,
Tammi Hoerner, CHHC, AADP, MH
Founder and Director,
New Beginnings Health & Wellness
dba
The Nourished Life
Back2Basic Nutrition

In the heart of Mexican for Dinner!

I love Mexican food. To a fault. But today's dish was not just tasty, I found a way to bring my favorite flavors to the table in a healthy fashion! So...my dear health seeking Momma's pull out your skillet, cause you are going to LOVE this dish!

Ingredients:
1 tube polenta - with green chilis
1 can organic pinto beans, drained and rinsed
1 small can roasted mild green chilis
1 small can Muir Glen roasted organic tomatoes
1 tbsp Cumin
1 tbsp Chili Powder
1 cup chopped Swiss Chard
fresh cilantro
1 avocado (optional)
1/2 cup cheddar (optional)

I cooked this in my cast iron skillet and everyone LOVED it!

Heat 1 tbsp olive oil in skillet over medium heat. Cut polenta into 1" rounds. Place in heated oil. Brown on 1 side, turn and brown on other. Remove from skillet and set aside. In same pan, reduce heat to medium low. Add all remaining ingredients. Cook for 7 minutes or until some of the juices reduce and sauce is quite thick. Stir frequently.
Lay 2 polenta rounds on a plate and top with bean and tomato sauce. Top with avocado and cheese. Garnish with a fresh sprig of cilantro.

Well, what do you think?

In Vibrant Health,
Tammi Hoerner, CHHC, AADP, MH
The Nourished Life
New Beginnings Health & Wellness
Back2Basic Nutrition