Julia Chan

Mac Daddy Mac n’ Cheese (Gluten + Dairy Free)

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I rarely eat carbohydrates but when I crave it, this is what I will make and go all out! The original recipe is from Dr. Junger’s Clean Program. I made one tiny change and added more nutritional yeast cuz I am obsessed. 😉 Enjoy this…it’s so indulgent and satisfying.

SERVINGS: 6 – 8      PREP TIME: 10 minutes     COOK TIME: 20 minutes

INGREDIENTS:

  • 1/2 cup raw cashews
  • 1/4 cup Extra Virgin Olive Oil
  • 2 cloves garlic
  • 1 can coconut cream
  • 1 small yellow onion
  • 8 – 10 oz of pre-cut butternut squash
  • 1 box of gluten free macaroni (my fave is from Tinkyada)
  • 3/4 cup nutritional yeast
  • 1/2 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon cayenne pepper (optional)
  • parsley for serving (optional)

 

DIRECTIONS:

  1. Cook the pasta according to directions on package. Rinse with cold water, strain and set aside.
  2. Chop onions and butternut squash and mince garlic.
  3. In a medium saucepan, heat olive oil. Add onions and salt and pepper until lightly browned and cooked thoroughly.
  4. Add butternut squash, garlic, garlic powder, onion powder, and cayenne pepper. Stir and combine all for 3 minutes.
  5. Pour in canned coconut cream and cashews. Cook at a low simmer until squash is tender (approx 6 – 8 minutes).
  6. Add all pot contents to a high speed blender, along with nutritional yeast and vinegar. Blend on high until creamy and smooth. Add salt and pepper as needed.
  7. Toss sauce with pasta and serve immediately.

 

Posted in JSC, Nutrition, Recipes, Savory Eats

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Turmeric Honey Roasted Salmon

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One of the easiest and healthiest meal options. I’m not a honey roasted lover but this wasn’t too sweet or bbq-ish. You can always skip out of that flavor and remove the mustard and honey and coat salmon with 1 teaspoon of avocado oil and add the spices and lemon juice. All still very very yummy. Enjoy!!

SERVINGS: 2-3     PREP TIME: `10 MIN    COOK TIME: 15 MIN

INGREDIENTS:

  • 2lbs fresh wild salmon
  • 1/3 whole grain mustard
  • 1/4 cup raw honey
  • 4 cloves garlic, minced
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp fresh parsley leaves
  • 1 tspn turmeric powder
  • 1 tspn smoked paprika
  • sea salt and black pepper
  • avocado or coconut oil

 

INSTRUCTIONS:

  1. Heat oven to 375 degrees.
  2. Whisk mustard, honey, garlic, lemon juice, parsley, turmeric, paprika, salt and pepper to make turmeric honey mixture..
  3. Line large baking sheet with parchment paper. Mist or brush paper with avocado oil or coconut oil. Place salmon pieces in the middle of of the paper.
  4. Spoon mixture on top of the salmon and spread evenly to cover top of salmon.
  5. Cook for 15 minutes until salmon is cooked thoroughly.
  6. Turn oven setting to broil for 2-3 minutes, keeping close eye on the sauce for burning.

 

Posted in Recipes, Savory Eats

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Sweet Potato Lentil Stew

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This is such a warm and cozy comfort food that packs loads of nutrients. The recipe does take some time to prep but once made you can enjoy all week long. Feel free to load in any of your fave veggies. This stew has all my faves. Enjoy!

SERVINGS: 8-10      PREP TIME: 15 MIN       COOK TIME: 30 MIN

 

INGREDIENTS:

  • 2 cups lentils (green or brown)
  • 2 cups kale, chopped
  • 2 leeks, white and tender green parts, chopped
  • 1 large sweet potato, peeled and cut into large pieces
  • 1 small box of pre-cut butternut squash
  • 1 large handful of fresh spinach
  • 2 large carrots, peeled and cut into large pieces
  • 1 celery stalk, chopped
  • 1 large onion, chopped
  • 1/2 cup cilantro, chopped
  • 1 can organic diced or crushed tomatoes
  • 4 cups vegetable or mushroom broth
  • 4 cloves garlic, minced
  • 4 Tbs extra virgin olive oil
  • 2 cups water
  • 1 tspn turmeric powder
  • 1 tspn cumin powder
  • 1 tspn onion powder
  • 1/8 tspn cinnamon
  • sea salt and black pepper

 

INSTRUCTIONS:

  1. Heat avocado or coconut oil in large pot. Then add onions, celery, and leeks and cook for 4-5 minutes.
  2. Add garlic and cook for another 2 minutes. Then add all remaining ingredients (broth, water, tomatoes, veggies, and herbs and spices.
  3. Bring to boil, then cover and simmer on medium-low heat for 25-30 minutes or til lentils are tender.

 

 

Posted in Recipes, Savory Eats

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Veggie and Cauli Pizza (Gluten + Dairy Free)

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I have to refrain myself from eating the whole pie. But even if I did…would it be so bad? Not at all. Loaded veggies on a cauliflower pizza crust makes a guilt free pizza night. Feel free to add your fave protein or veggies to personalize it to your liking.

SERVINGS: 6-8 slices     PREP TIME: 10 minutes     COOK TIME: 40 minutes

 

INGREDIENTS:

  • Cauliflower pizza crust (my fave is Caulipower) 
  • 6 Tbsp marinara sauce (my fave is Rao’s or Amy’s)
  • 1 small packet of maitake mushrooms
  • 1 small red bell pepper, diced
  • 1 small white onion, chopped
  • handful of fresh spinach
  • handful of fresh kale, chopped
  • 3 cloves fresh garlic, finely chopped
  • 1/4 fresh basil, chopped
  • 1/4 cup cilantro, chopped
  • 1 Tbs Extra Virgin olive oil
  • Coconut oil spray
  • 1 tspn sea salt
  • 1 tspn black pepper

 

INSTRUCTIONS:

  1. Pre-heat oven to 375F.
  2. Coat parchment paper with coconut oil spray. Place crust on sheet.
  3. Spread marinara sauce evenly around the pizza crust leaving an inch from border without sauce.
  4. Top pizza with spinach and cilantro.
  5. Stiry fry garlic, onions, bell pepper, mushrooms, and kale with EVOO. Add on top of pizza crust.
  6. Bake for 35-40 minutes until edges are golden brown. Remove from oven and sprinkle chopped basil.
  7. Let cool for 5 minutes before slicing. Then ENJOY!

Posted in Recipes, Savory Eats

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Sweet Potato Latkes (Gluten + Dairy Free)

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I should feel guilty eating these but I really don’t. They are so darn good and are great in any meal. I particularly love them with eggs and smashed avocado but they literally go with any protein and veggie. The grating does take some time so be prepared but once all done, they will last you a few days in the fridge and make every meal scrumptious.

SERVINGS: 4-6      PREP TIME: 20 minutes     COOK TIME: 20 minutes

INGREDIENTS:

  • 2 lb Japanese sweet potato (regular sweet potato works too)
  • 4 eggs, beaten
  • 1 medium shallot
  • 1/4 cup almond or coconut flour
  • 1/4 cup cilantro, chopped
  • 1/4 cup fresh basil, finely chopped
  • 4 cloves garlic, finely chopped
  • Avocado or coconut oil spray, for pan
  • 1 tspn salt
  • 1 tspn black pepper
  • 1 tspn turmeric powder

 

INSTRUCTIONS:

  1. Peel and grate sweet potatoes.
  2. Add all ingredients including sweet potatoes in mixing bowl. Use hands to mix together.
  3. Lightly spray griddle or fry pan with oil. Scoop a large wooden spoon of mixture on pan and gently flatten. Cook til golden brown on each side.
  4. Lay on paper towel to absorb excess oil, cool, then enjoy!

Posted in Recipes, Savory Eats

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Coco-Nut Brownies (Gluten + Dairy Free)

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I have such a sweet tooth and these always hit the spot. I love that they are gluten and dairy free but also includes an alternative sugar (coconut sugar) to sweeten. It makes all the difference. I love chunky brownies so the coconut flakes and walnuts are great additions. Remove them for simple and indulgent fudge brownies that are just as yummy.\

SERVINGS: 6-8        PREP TIME: 10 minutes      COOK TIME: 45 minutes

INGREDIENTS:

  • 1/2 cup raw almond butter
  • 1/2 cup raw cacao powder
  • 1/4 chocolate chips (I love Pascha + Hu Kitchen choc chips)
  • 1/4 walnuts, finely chopped
  • 1 cup unsweetened applesauce
  • 2 Tbs coconut flakes
  • 2 Tbs coconut sugar
  • 1 tspn vanilla extract
  • coconut oil spray (for pan)

INSTRUCTIONS:

  1. Preheat oven to 350 degrees. Grease 9 inch square pan with coconut oil
  2. Mix all ingredients together and pour into pan. Make sure the chocolate chips and walnuts are evenly spread out through the pan.
  3. Bake for 40-45 minutes. Stick a knife in the middle of the pan. If it comes out clean, brownies are ready.
  4. Cool for 10 minutes and enjoy!

Posted in Recipes, Sweet Eats

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Quinoa Fritters (Gluten + Dairy Free)

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A great side to any meal. I usually pair my fritters with eggs and smoked salmon for a breakfast/lunch but goes really well with baked salmon or chicken at dinner. Or have it as a stand alone snack with a little schmear (try my fave from Primal Kitchen). Regardless, these are so easy to make. The preparation takes the longest but worth the wait.

 

SERVINGS: 8-12 fritters     PREP TIME: 30 minutes   COOK TIME: 20 minutes

INGREDIENTS:

  • 1 cup of cooked quinoa
  • 3 medium eggs
  • 1 small onion, finely chopped
  • 1 medium carrot, grated
  • 1/4 cup cilantro, finely chopped
  • 1/4 cup basil, finely chopped
  • 1/4 cup chives, chopped
  • 1/4 cup almond, brown rice or coconut flour
  • 4 Tbs coconut oil or coconut spray
  • 1/2 tspn turmeric powder
  • sea salt and pepper, to taste

INSTRUCTIONS:

  1. Mix all ingredients into mixing bowl.
  2. Generously spray fry pan or griddle with coconut oil.
  3. With a medium size wooden spoon, scoop mixture onto pan and press lightly to flatten. Place as many as you can fit without edges of fritter touching each other. Cook until both sides are lightly golden brown and crispy.
  4. Serve and enjoy!

Posted in Recipes, Savory Eats

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Berry Cacao Pancakes (Gluten + Dairy Free)

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So simple and delicious. This satisfies my “pancake fix” without the guilt or the bloat. This mini pancake maker makes the perfect pancake. But a griddle works well too. Enjoy!

SERVINGS: 3-4 pancakes     PREP TIME: 5 MINUTES     COOK TIME: 10 MINUTES

INGREDIENTS:

  • 1 medium size banana
  • 2 eggs
  • 1 Tbsp nut butter (my fave is almond or peanut butter)
  • 1 tspn cinnamon
  • 1/2 tspn nutmeg
  • 8 raspberries
  • 1 Tbs cacao nibs
  • coconut oil cooking spray
  • blackberries and blueberries, for serving
  • almond slivers or chopped walnuts, for serving (optional)
  • 1 tspn real maple syrup, for serving (optional)
  • 1 tspn shredded coconut, for serving (optional)

 

INSTRUCTIONS:

  1. Smash banana and small handful of raspberries into mixing bowl.
  2. Whisk in eggs, nut butter, cinnamon, nutmeg, and cacao nibs.
  3. Lightly spray coconut oil cooking spray on griddle or mini pancake maker. Pour 1/4 cup of pancake batter and cook until slightly brown on both sides.
  4. Serve with nuts, berries, real maple syrup and sprinkle of shredded coconut. Enjoy!

 

Posted in Recipes, Sweet Eats

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Crab + Veggie Quiche (Gluten + Dairy Free)

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This is one of my favorite recipes and a go-to when I meal prep for my clients. It is so simple and quick and makes for several servings and a great dinner party dish. The crab meat gives it a bit more texture and flavor but you can always skip it for a vegetarian option or add turkey or regular bacon for meat lovers. Option to also remove manchego cheese to make this a dairy free quiche.

SERVINGS: 8-10 servings     PREP TIME: 10 minutes.    COOK TIME: 60 minutes

INGREDIENTS:

  • Dairy- free crust (my fave is Wholly Wholesome)
  • 6 eggs
  • 8 oz lump crab meat
  • 3/4 cup unsweetened non dairy milk (my fave is almond or oat milk)
  • 3 Tbsp coconut, almond, or brown rice flour
  • 1 small bunch of asparagus spears (cut approx 1 inches long)
  • 1 small packet shiitake mushrooms
  • 1 small shallot, finely chopped
  • 1 handful of fresh baby spinach, chopped
  • 1 small red bell pepper, diced
  • 2 cloves garlic, finely chopped
  • 1Tbsp avocado or olive oil
  • 2 Tbsp manchego cheese, shaved
  • 1/4 cup cilantro, finely chopped
  • 1/4 cup basil, finely chopped
  • 1/2 tsp sea salt
  • 1/2 tsp old bay
  • 1/2 tsp black pepper
  • 1/2 tsp turmeric powder

INSTRUCTIONS:

  1. Pre-heat oven to 375 degrees.
  2. Poke a few holes in pie crust then place in the oven for approx 5 min. Remove and set aside.
  3. Heat oil in large pan and saute garlic, shallot, red pepper, mushrooms, and asparagus for approximately 5 minutes. Then add crab meat for another 2 minutes.
  4. In mixing bowl, whisk eggs, flour, non-dairy milk, sea salt, pepper, old bay, turmeric powder. Then stir in cooked veggies, crab, spinach, cilantro and basil.
  5. Pour egg and crab-veggie mixture in the pie crust and bake for 45 minutes. Sprinkle manchego cheese and bake for another 2 minutes.
  6. Quiche will rise up and out of crust pan but once removed to cool, it will settle back down. Cool for 5 minutes before enjoying.

Posted in Recipes, Savory Eats

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Our Line of Defense Against COVID-19

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We are inundated with so much information in the midst of the COVID-19 pandemic, it’s natural to fall into a state of fear and panic. As we are still in this state of flux, I want to remind you of the key pillars of healthy living as this is our line of defense to stay strong and protect ourselves, those we love, and our community.
#1 HAVE A STRONG MINDSET + DO NOT STRESS
When we are faced with a situation that is out of our control, how we respond is where the true power lies. Have a strong mindset, think positive and behave within reason to gain a sense of control and balance. Taking the CDC precautions of washing hands, wiping areas down, not touching face, and social distancing, we can put matters into our own hands and be socially responsible.
Stressing out during these times do not help. When we stress, our bodies release cortisol which breaks down our immune system. Now more than ever, our immune system needs to be strong and resilient.
#2 FUEL UP ON NUTRIENT DENSE FOODS + HYDRATE
Nutrition is medicine! When we nourish our bodies with nutrient dense foods, we amp up our immune system. Avoid alcohol, sugar, and dairy. It helps to reduce inflammation and mucus so our cells can do their job. Make sure to drink lots of water. Avoid drinking cold water, warm water is best to aid in release of toxins and purification of the bloodstream.
#3 GET ENOUGH ZZZZZ’S
Sleep deprivation doesn’t provide ample time for our bodies to recover therefore weakens our immune system. Make sure to get at least 7 – 8 hours of sleep. Recovery is crucial to help fight off infections.
#4 (LAST BUT DEF NOT LEAST) EXERCISE!
It is so important to maintain physical activity during this time. Not only will it relieve stress but helps to build up antibodies and promotes cellular turnover to ramp up the immune system. One of the main reasons to exercise is to be and feel stronger so when we get hit with these infections, our bodies can tolerate the blow and recover! With technology, we are now able to stream classes and work out at home or opt for an outdoor workout. If you do train at a gym, make sure to keep your distance from other members, be cautious and wipe down all surfaces, avoid touching your face and wash your hands before and immediately after your workout.
Our mind and body is stronger than we think. So let’s tap into our natural super powers, love and laugh and we will all come out on the bright side soon enough. Stay healthy and strong NOW + ALWAYS!

Posted in Health & Wellness

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