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Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.

Servings: 5

Here’s what you need:

•  2 cups butternut squash, cubed
• 2 Tablespoons coconut oil
• 1 pound organic chicken breast tenders
• 1/2 teaspoon salt
• 1 teaspoon dried basil
• 1 teaspoon crushed rosemary plus a dash more
• 1/2 teaspoon sweet paprika plus a dash more
• 1/2 teaspoon dried thyme plus a dash more
• 1/4 teaspoon garlic powder
• dash of pepper
• 1/4 teaspoon celery seeds
• 1/2 teaspoon dried parsley
• pinch of ground cumin
• 3 organic zucchini, cut into half moons
• 2 large heirloom tomatoes, chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced

1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

Here’s a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Servings: 6

Here’s what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

If you’re lifting iron – you need to be consuming iron! And if you’re not lifting iron (and why aren’t you?), you need to be consuming iron too!

And no, I’m not suggesting you start gnawing on your dumbells!  1 out of EVERY 12 women is believed to be suffering from iron deficiency.  And amongst the vegetarian community that statistic goes up to 25%!

Iron is used by the body to

1. Transport oxygen (haemoglobin).

2. Converting food into energy.

3. Assist normal function of the immune and central nervous systems.

If you are constantly tired, feeling lethargic or run-down and become breathless with physical activity you may be in need of an iron boost in your diet. Toddlers, women of child-bearing age and athletes are at greatest risk.

Anaemia is a condition where iron deficiency is at it’s most severe – a condition that requires iron and other supplements and up to a year for recovery. Symptoms of iron deficiency anaemia include weakness, headaches and heart palpitations.

And forgive me if I sound like a broken record – but guess what’s key in managing iron deficiency or anaemia?  Yep, that would be diet!

For women, low intakes of red meat in conjunction with blood loss from menstruation are common underlying causes. Low iron levels can mask coeliac disease, gastrointestinal bleeding and colorectal cancer. For this reason low iron levels should always be investigated by a medical professional. Excessive iron intake can also be dangerous. Hence iron should never be supplemented without a doctor’s advice.  A simple blood test can test for low iron levels but before you get to that point, check that your diet focuses on iron rich foods.

There are two main sources of iron that can be gained from food.  “Haem” and “non-haeme” iron. (both are references back to haemoglobin – the protein that transports oxygen through the blood).

A number of plant foods including legumes such as chickpeas and lentils, green vegetables contain iron.  Unfortunately, the type of iron found in plant foods, non-haem iron, is not particularly well absorbed. This is in contrast to the haem iron found in lean red meat in which 20 per cent of the iron present is absorbed, compared with just 5 per cent of non-haem iron. For this reason, many adults and young children will require lean red meat at least every second day to get all the iron they require. For vegetarians, eating iron enriched foods each day is important for ensuring the body has access to all of the iron it needs to function optimally.

Iron absorption can also be increased by combining iron rich foods with Vitamin C rich foods such as citrus fruit, tomatoes and other red and yellow fruits and vegetables. For example, combining lean meat with bright vegetables such as red capsicum or iron fortified cereal with orange juice can increase the amount of iron the body absorbs at a given meal.

Bear in mind that in the same way that adding Vitamin C can enable absorption – adding foods high in caffeine can deplete iron absorption.

Women generally need twice as much iron in their diets as men.  So forget the myth of “white meat for the ladies, red meat for the gentlemen!”  Elbow hubby out of the way and reach for the steak!   The good news is if you are low in iron your body will absorb more – as long as you give it the opportunity with iron-rich foods.

Women between the ages of 30-50 require 18mg of iron in their daily diet.  Over the age of 50 that requirement goes down to 8mg.  Obviously you should discuss this with your doctor if you are suffering severe menopausal bleeding as this will deplete iron stores further.  A lack of vitamin B12 can also add to the equation of iron depletion though this tends to appear as an issue in a strict vegan diet.

If you’re experiencing some of the symptoms described above and believe your diet has been less than stellar in the iron rich foods department then it’s time to take hard look at your diet.

Here are a list of some foods that are iron rich (some such as bread are iron-fortified – added, not naturally occurring)

In general, you can eat a healthy diet that includes good sources of iron. A healthful diet includes fruits, vegetables, whole grains, low fat milk and milk products, lean meats, fish, dry beans, eggs, nuts, includes healthy fats and minimises cholesterol, salt, and added sugars.

So what’s the wash up?  A diet of whole, unprocessed foods containing a wide variety of protein rich foods with a veggie colour palate of the rainbow is more likely to give you a balanced nutritional intake and reduces the risk of low iron. Who’d have thought????

If you need help with your nutrition and eating for wellness, you can’t go past these people!  Paleo Hacks show you how to eat paleo-style and make it easy.  Trust me, your skin will glow, your energy will sky-rocket, and you’ll feel fantastic.  You know you need to reduce processed foods from your diet so Paleo Hacks make it easy for you with done for you meal planning (just see the pics below – I LOVE these!), recipes, nutrition advice and some yummy desserts in there to make it all easy and sustainable.

This healthy salad that starts with dark flavorful greens, then adds cooked veggies, creamy goat cheese, some tender quinoa. No dressing required, since all the ingredients pack so much flavor. Next time that you are wondering what to make for dinner, try this Arugula, Quinoa and Warm Vegetable Salad. Feel free to add a side of grilled or baked chicken breast.

Servings: 4

Here’s what you need…

• 1/2 cup uncooked quinoa
• 3/4 cup chicken broth
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 bunch asparagus, chopped
• 1 small red onion, chopped
• Salt and pepper
• 1/4 cup sun dried tomatoes, chopped
• 4 cups organic, baby arugula
• 2 oz crumbled goat cheese

1. Place the quinoa and chicken broth in a small pot and bring to a boil over medium heat. Reduce heat to low, cover and cook for 15 minutes. Remove from heat and fluff.
2. In a large skillet, place the olive oil over medium heat. Add the garlic and sauté until lightly golden. Add the asparagus and onion. Sauté for 5 minutes, until the asparagus is bright green and the onions are translucent. Season with salt and pepper. Add sun dried tomatoes and sauté for 1 minute. Remove from heat.
3. In a large salad bowl, combine the arugula, quinoa, warm veggies and sprinkle with the goat cheese.
4. Serve with a side of grilled or baked chicken breast, or other lean protein.

Nutritional Analysis: One serving equals: 137 calories, 6g fat, 323mg sodium, 10g carbohydrate, 3g fiber, and 7g protein