FHW RECIPES: EATING WITH NUTRITION

Whole body health and wellness with the help of diet and nutrition to create happy, healthy Functional Health + Wellness clients​.

Below we have supplied our readers and clients with a few free recipes. Try these delicious and nutritious recipes out and stay tuned for upcoming FUNCTIONAL HEALTH E-COOK BOOKS.

BREAKFAST

Banana, Cinnamon & Hemp Seed Pancakes

A quick, easy and tasty Functional Health way to start your day!
This is our favorite variation of these delicious gluten free/paleo pancakes but feel free to add any of your favorite regular pancake toppings or flavors we recommend these options;
  • Blueberries or any berries for that matter
  • Chocolate Chips (Try Dark Chocolate with a high % of Cacao- we recommend Pascha Brand (Organic/Non GMO)
  • Lemon and Powdered Sugar
This recipe is really quite simple!
The use of hemp seeds add a slight nutty flavor and a great natural way to add more protein to your breakfast. Eliminating and substituting for the flour, typically used in pancakes, makes them more nutritious, healthier and you will stay fuller longer!

Ingredients -
  • 2 Organic Bananas
  • 4 Free Range Organic Eggs
  • 1/2 cup Organic Unsalted Creamy Peanut Butter*
  • 2 TB. Raw Hemp Seeds*
  • 1/4 tsp.. Cinnamon
  • 1/4 tsp.. Kosher Salt
  • Coconut Oil or Organic Unsalted Butter (for frying)
  • 100% Real Maple Syrup*
​Cooking -
  1. Simply put all of these ingredients into your blender- blend until fully combined.
  2. Heat non stick pan or griddle (medium heat)
  3. Pour pancakes to desired size
  4. Flip after pancake begins to thicken and bubble
Cooking Tip- Do not let pan or griddle get too hot, these pancakes will take about 2x as long as a regular pancake. Be patient, great things come to those who wait.

Add a little more butter and drizzle with 100% Real Maple Syrup or Honey and enjoy!

*We Recommend TRADER JOES for this ingredient for the best product and value*

DESSERTS

You read that right- dessert can still be on the menu people. You just have to bake the Functional Healthy way, and practice moderation.

Cookies

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​FLOURLESS FH Nutty Butter COOKIES

This is our version of a Peanut Butter Cookie. These cookies are absolutely delicious plus are loaded with protein and you won't miss the flour at all- you won't even know it's missing. Without the flour and the added sugar, they fill you up and leave you filling satisfied with just 1, even though you will want to eat 2 because they are just that good.
 
Ingredients -

  • 1 cup Organic Creamy or Crunchy Peanut Butter (We LOVE peanut butter cookies, so we did our best to make these Nutty Honey Cookies taste like the 'classic' peanut butter cookies. But you can literally use any kind of nut butter you fancy. Almond Butter, Cashew Butter, Macadamia Nut Butter, Sunflower)
  • 1/4 cup Organic Honey​
  • 1 TB. Brown Sugar
  • 1/4 cup Organic Unsalted Butter
  • 1 tsp. Vanilla Extract
  • 1 Large Egg
  • 2 TB. Coconut Flour
  • 2 TB. Unsweetened Dried Coconut Flakes
  • 1 tsp. Kosher Salt
  • 1 tsp. Baking Soda
  • Sea Salt for a tasty garnish
 Cooking -
  1. Preheat your oven to 325' F. Line 2 baking sheets with parchment paper.
  2. Combine Peanut Butter, honey, brown sugar, butter, vanilla and egg and dried coconut flakes in large bowl.  Mix until well combined.
  3. Combine Coconut Flour, baking soda and kosher salt in a small bowl. Stir until combined then fold into large bowl with wet ingredients.
  4. With a spoon scoop out dough (dough will be slightly more wet then typical cookie dough) drop onto lined baking sheet to your desire size cookie. Don't crowd the baking sheet, cookies with spread out just slightly and rise while cooking.
  5. Bake for roughly 15-17 minutes or until slightly browned. We like to take our cookies out- at about the 7 min. mark and lightly press a fork into the top to create the classic 'peanut butter cookie' mark and then place them back in the oven til slightly browned. Remove from oven- let sit on baking sheet for about 5 minutes and sprinkle with sea salt then remove from baking sheet and place on cookie rack to finish cooling.
 
Recipe Yields- Approx. 10 cookies at size photographed
 
Recipe substitutions-
This recipe is gluten free as is- but if you live a paleo lifestyle or just are paleo curious, eliminate the butter and replace it with coconut oil (still equally delicious) and eliminate the brown sugar and instead of 1/4 cup of honey- use 1/3 cup of honey.
 
And for those of you with a real sweet tooth- like myself, feel free to add in some dark chocolate chips or butterscotch chips for something a little more decadent.
 
Happy Baking Functional Health Style!
Remember, a huge part of a Functional Healthy lifestyle is being happy. If the occasional cookie makes you happy- by all means indulge in happiness.

LUNCH & DINNER

 Chicken Drumsticks

Chicken Drumsticks are a staple in our household. You will always find them in our freezer or fridge. They are inexpensive, even for organic and natural drumsticks- which we highly recommend. They are an easy and delicious weeknight dinner or lunch. They are healthy- 10.18g of protein in just 1 small drumstick. We love them and below are some new and inventive ways to eat them!​

Sticky thai chicken drumsticks


Ingredients:
 
5-6 organic chicken drumsticks, skin on
4 TB reduced sodium soy sauce
1/2 Lime (Squeezed for Juice)
2 TB Honey or Agave Syrup
1 TB Unsalted Peanut Butter (Unsalted is best- because with salted it might be too salty)
2-3 cloves minced fresh garlic
1 TB. Olive Oil
1 ts. Chili Flakes or a dash of your favorite hot sauce
1 ts. Sesame Seeds
 1-2 stalks of green onion, chopped for garnish
 
Directions:
Preheat oven to 400 degrees.
Boil chicken drumsticks skin on in water and a dash of salt and pepper on high for 30 minutes in pot with lid.
Strain drumsticks- set aside (should be almost fully cooked- if not fully cooked)
In still hot boiling pot (now empty and heat off). 1TB Olive Oil, 2 Cloves of minced garlic, 3 TB. Soy Sauce,  Juice of 1/2 of a lime, 1 ts. Sesame seeds, Dash of Black Pepper, chili flake or hot sauce, 1 TB Honey. Stir in pot to create sauce.
Add in Chicken Drumsticks .
Shake pot with lid, holding lid- to make sure it doesn't pop off. Shake until drumsticks are fully coated in mixture.
Place chicken drumsticks in oven safe dish (with tongs or fork leaving remaining sauce in boiling pot) and cook drumsticks in oven for 15 minutes at 400 degrees.
 
During those 1st 15 minutes of baking at 400- we are going to simmer the remaining sauce. (Should be most of the soy and lime sauce and garlic cloves.) On a medium low heat cook and add 1 TB more of honey and 1 TB unsalted peanut butter, 1 TB soy. Stir well- with a whisk is best to incorporate all the fat from the peanut butter and the sugar from the honey. This will need to be watched pretty carefully- stirring every couple of minutes. Once it start bubbling, turn down the lowest heat (simmer). Once sauce is thick and sticky turn off heat.
 
Remove Drumsticks with soy from oven- drizzle or baste sauce onto drumsticks. Place back in oven at 400 for last 10 minutes. Drumsticks should be browned slightly and added the sugary sauce will continue to brown the chicken. Crisping up the skin.
 
Remove chicken after a total of 25 minutes in oven.
Garnish with fresh green onions chopped.
Let Cool Slightly and Enjoy!
 
Enjoy with Sautéed Kale + Thai Whole Wheat Noodles


herb jerk chicken drumsticks

Ingredients:

5 organic chicken drumsticks, skin on
1/2 TBS fresh cilantro, minced
1/2 TBS fresh parsley, minced
1/2 TBS green onion, minced
1/2 tsp. turmeric
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. garlic salt
1/2 tsp. ground pepper
1/2 tsp. chili powder
1/2 tsp. cumin
3 TBS. unsalted butter


Directions:

1. Boil chicken drumsticks in water and a dash of salt and pepper on high for 30 minutes in pot with lid.
2. Strain drumsticks- set aside (should be almost fully cooked- if not fully cooked)
3. Preheat oven to 350 degrees.
4. In still hot boiling pot (now empty and heat off) put butter in pot and place on lid, melt butter.
5. Combine all dried herbs and spices in small bowl, stir.
6. Pour strained chicken into butter filled pot with lid and cover in herb and spice mixture.
7. Shake pot with lid, holding lid- to make sure it doesn't pop off. Shake until drumsticks are fully coated in mixture.
 8. Place chicken drumsticks in oven safe dish and cover with remaining butter liquid in pot.
9. Put fresh herbs on top of drumsticks and place in oven for 25 minutes at 350 degrees.


Chicken will be slightly crispy and herbs should be browned and delicious.
Enjoy with Lemon Vegetables, recipe below, in the salad/sides and veggies chapter.

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Spinach Pesto Chicken Drumsticks​


​Ingredients -
  • 5 Organic Chicken Drumsticks (with skin or without depending on preference)
  • 1/4 cup fresh Basil leaves
  • 1 cup fresh Spinach leaves
  • 2 cloves minced Garlic
  • 2 TB Olive Oil
  • 2 TB grated Parmesan Cheese
  • 1/2 Whole Milk
  • 1/2 tsp. Salt
  • Dash of Pepper
  • 1/2 TB. Everyday Seasoning* (Trader Joes Brand is the seasoning we use- but feel free to use any of your favorite everyday seasoning (seasoning salt) or to make your own. Pepper, Cumin, Red Pepper Flakes, Dried Garlic Powder)
  • 6 cups of water (for boiling)
​Cooking -
  1. Boil drumsticks for 25 minutes in large pot with Everyday Seasoning*
  2. In a food processor combine; basil, spinach, garlic cloves, 1 TB of the parmesan cheese and olive oil. Process until combined into a smooth pesto. Using a spatula pour spinach pesto mixture into a large ziplock bag.
  3. Remove drumsticks from boiling water- they should be almost fully cooked.
  4. Let cool for 10 minutes before placing into ziplock bag with pesto.
  5. Add 1/2 cup of whole milk to bag.
  6. Shake bag to fully coat the chicken drumsticks in pesto mixture.
  7. Heat large non stick pan with olive oil to medium heat.
  8. Pour Drumsticks and all left over pesto milk in bottom of the bag into the hot pan.
  9. Cook until drumsticks start to brown and then turn over to other side.
  10. Cook in non stick pan for an additional 20 minutes.
  11. Garnish with remaining parmesan cheese.
Serve over our Quinoa Risotto Recipe or with our Chilean Fresca Salad Recipe.

VEGGIES, SALADS and SIDES


​Delicious VEGGIES
​

LEMON VEGETABLES

Ingredients:

2 medium fresh zucchini, chopped
5 stalks of fresh asparagus, chopped into roughly 2 inch long pieces
1/2 TBS fresh cilantro, minced
1/2 TBS fresh parsley, minced
1/2 TBS green onion, minced
2 TBS. olive oil
1/2 lemon, squeezed
1 TBS. parmesan cheese, grated
Dash of garlic salt
Dash of pepper

Directions:

Heat olive oil in pan on medium high heat.
Add chopped veggies.
Add dash of garlic salt and pepper
Add fresh herbs.
When veggies start to brown, add lemon squeeze and parmesan cheese.
Serve warm with Jerk Chicken Drumsticks or really anything!

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POP'S CHILEAN FRESCA SALAD

Our Chilean Fresca Salad is a perfect side to any of savory dishes! It also makes a fantastic snack or appetizer just by itself or on top of a fresh baguette like a bruschetta or just over the top of a simple green salad.

​Ingredients -
  • 2 Organic Roma Tomatoes, diced
  • 1/3 cup diced Organic Cherry Tomatoes
  • 1/4 cup diced Organic Yellow Onion
  • 1 large Organic Cucumber, diced
  • 1 TB. Olive Oil
  • 1 TB. White Balsamic Vinegar
  • Salt and Pepper to taste
Putting it together -
  1. ​Dice all veggies and combine in medium size bowl.
  2. Add olive oil, balsamic and then season with salt and pepper to taste.
  3. Refrigerate and serve as a cold salad.
Store left overs in refrigerator for up to 1 week.
Enjoy!
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