Easy-peasy Paleo/Whole30 appetizer: salami & mango

We have some great friends we've known for ages, and we have a collective birthday dinner every April. And we've done this every year, starting before we all had kids -- more than 24 years ago!

Usually we go out, but sometimes we pull together a collective gourmet meal, and with the hubs and I doing Whole30 this month, eating at home is always easier than eating out, so we invited everyone over.

We all chipped in on some pricey but oh-so-amazing steaks from Whole Foods, which my hubs grilled up to absolute perfection. Joni brought a dish of baked asparagus with tomatoes and sundried tomatoes -- sprinkled with Parmesan for the rest of them, served without for us Whole30-ers. And I didn't miss the cheese at all; it was delish! Cindy brought a tasty selection of fresh fruit for dessert; I made some banana ice cream to go with it. (The Kitchn has a recipe that just uses bananas, but I added some coconut milk and a splash of vanilla. Toasted pecans were a nice topper, too.)

For the appetizer, I threw together this incredibly simple dish. It sounds like a weird combo, I know -- I got a skeptical look from at least one person when I described them -- but the combination of the salty salami and the sweet mango just works! 

Here's how you do it.

First, cut the cheeks off a mango. I find the kind with yellow skin is usually smoother than the red/green skinned kind. They're sometimes called "champagne mangos." Whatever.

This video shows how to cut a mango; you just need to watch from 0:39 to 1:14 -

Then, leaving the skin on, cut very thin slices diagonally, not cutting through the skin, as shown in the video. He used a spoon to scoop them out; I use a knife.

You want your slices really think; about 1/16" of an inch. 1/8" will be too thick, because it'll be harder to get the salami to stay folded.

Then taking one salami slice at a time, add a couple slices of mango, put a small smear of guacamole or smashed avocado next to it -- this is the glue the holds it together -- then fold it over.

Repeat with the remaining slices. You should be able to get about a dozen pieces out of one mango, maybe more.

To make sure this is Whole30 compliant, look for sugar-free salami if possible, with minimal processing and chemicals.

It makes a beautiful  plate, and the contrast of flavors is quite happy! It would also be at home on a brunch or luncheon table. And it's so super-simple, I sometimes have it for an afternoon snack. Try it; I think you'll be hooked, too!

Whole30/Paleo dinner: Meatballs with marinara and Italian roasted cauliflower

What happens when you combine...

- Nom Nom Paleo's Asian meatballs (made more multi-cultural by replacing the cilantro with parsley and omitting the fish sauce);

- A homemade or otherwise sugar-free marinara (this is the recipe I use);

- Zucchini noodles made with this nifty tool?

One yummy, tasty, Whole30 dinner!

For the side dish: - Roasted cauliflower - skip the Parm but sprinkled with garlic salt and Italian seasoning mix. Make sure the seasoning mix is sugar free, corn free, etc. Better yet, make your own. You can find plenty of recipes, but in a pinch, just throw together some dried basil and oregano in generous portions, some garlic powder, and then a little rosemary, thyme, and/or marjoram, if you've got 'em.

How to make this an easy, throw-together weeknight meal: Make up a whole batch (or two) of Michelle's meatballs on your day off, and keep them in the freezer in serving-size packs. Four per person works nicely in our house. Make up a batch (or two) of that easy marinara sauce, and freeze it in one- or two-cup units. Cut up the cauliflower the night before, if you want to save that time. Then everything comes together quickly! 

And -- did I mention -- yummy?!

Paleo/Whole30 dinner: Herb-crusted salmon and pumpkin soup

I try to serve salmon at least once a week -- gotta get those omega-3's! I love that it cooks quickly, and there are so many ways to top it, encrust it, or otherwise embellish it. I've found, though, that it's not as satisfying as red meat. We usually find ourselves hungry a couple hours later.

When I started making bone broth several month ago, I found that it is super satisfying. My theory is that it sticks with you because it's providing a lot of minerals, gelatin, and other good, healing things your body is craving. So my strategy now is to always serve a bone broth-based soup on the nights I serve salmon.

A few nights ago, I made my herb-crusted salmon along with cream of pumpkin soup, using homemade chicken bone broth. My husband said, "I like this soup. It's comforting, kinda like coffee." (He is sorely missing his coffee with cream and sugar in the morning!)

Cream of pumpkin soup is easy to make Whole30 compliant by making it dairy-free: just swap out the cream for full-fat coconut milk. This recipe from AllRecipes is the one I use (minus the croutons): Cream of Pumpkin Soup.

This dinner is easy enough for a weeknight (especially if you make the pumpkin soup the night before, up until adding the cream), but special enough for a Fall or Winter dinner party, I think. 

This pairing will go in our regular Whole30 rotation! I'm working toward publishing a four-week meal plan. Hopefully coming soon!

Paleo/Whole30 Dinner: Coconut Shrimp on Spinach Mango Salad

This Coconut Shrimp recipe from Paleo Leap...

...on top of this Asian Spinach Salad recipe from Love and Olive Oil (with some mangos added)...

...got us this deeelicious dinner tonight!

I made the shrimp without any changes, and added mango to the salad. (Any eagle-eyed readers might also notice sunflower seeds in the bowl, but I think they were unnecessary.) Taste- and texture-wise, the avocado got lost in the mix, I think, but it adds a nice color to the visual experience. And, of course, some healthy fats!

Tasting the dressing as the recipe calls it, I was worried it would be too sour, so I added some fresh-squeezed orange juice and a bit of date paste, but once I tasted it mixed into the whole salad, with the sweetness of the mangoes and oranges, I'm not sure that was necessary. 

The contrast between the delicately crunchy shrimp and the smooth mangoes, between the tart dressing and the sweet fruit -- mmmwah!

This is Whole30 compliant! If I weren't avoiding processed foods, I'd be tempted to buy ready-breaded coconut shrimp to speed the process. It wasn't hard; just kinda time consuming. Might go a little quicker if you had a two-person assembly team.

Eating Paleo/Whole30 at The Monarch (Wichita KS)

The Monarch is a favorite local Wichita KS restaurant and bar. It features cool decor, with lighting fixtures made from salvaged wood and upcycled bicycle parts, and the walls boast a mix of flea-market finds and unique art from local artists. It's a convenient location if you're downtown, in the Delano area, or trying to bring east-siders and west-siders together in a central location. I've ordered salads a couple times and been underwhelmed, but other than that, everything I've ordered there has tasted great. I believe they smoke their own meats, or buy from local suppliers, so these menu items may be less processed than something you'd get at a chain like Chili's, for example.

Based on just looking over the menu and making some guesses (with the exception of salad dressing, explained below), here are some dishes you could order at The Monarch and be mostly Whole30 compliant. I haven't verified what oils things are cooked in, and as I've noted below, there may be hidden sugars.

Mushroom caps without the cheese.*

Potato skins with smoked chicken, without the cheese.

Any of their meat soups,* probably, except for ones with noodles, pasta, corn chips, cream or cheese.

These sandwiches without the cheese and the roll, eaten knife-and-fork: Cuban, Chicken Caprese, Brisket Royale,* Monarch,* Reuben, Italian Sausage*, and Grilled Hot Link*. (Is it still worth eating? That's your call!)

Sadly, there are no sides that are okay. Cole slaw would certainly have sugar. A side salad would only work without dressing. Read on...

I called to make sure, and all of the salad dressings have either sugar or dairy in them. (Ranch and blue cheese being the sugar-free ones.) If you're bold enough to bring and discreetly use your own salad dressing, you could order the Smoked Chef without croutons, or the Greek salad -- both without dressing.

*There's probably some sugar in all of the red meats: Brisket, corned beef, ham, hot links, and sausage -- in the brine, the seasonings, or both. It's less likely in the chicken, but still very possible. You'll need to make the choice whether you think the amount is neglible, as far as eating out goes.

.

Eating Paleo/Whole30 when eating out

This post is especially for my husband, who is getting ready to try the Whole30 thang, and needing some Paleo-friendly lunch options. And as such, it focuses mostly on his tastes. So there may be a lot of other options out there, but this list caters to someone who's not crazy about chicken or salads. And its scope is also limited to restaurants on the west side of Wichita, KS. But there are a few national chains here, as well as guidelines for any Mexican restaurant, or any burger, so there should be help here, no matter your locale.

(Please note: this list may not be 100% Whole30 compliant; I was not able to track down which oil most things are fried in, for example. But it seeks to avoid grains, dairy, sugar, and legumes.)

Applebee's

Beef: The Ribeye and NY Strip are the only two steaks that aren’t cooked in soybean oil.

Seafood: Garlic Herb Salmon

Sides: steamed vegetables; or sweet potato fries??

Burger places, or any place that serves 'em

Bunless burger topped with grilled onions and mushrooms. Or grilled onions and jalapenos. Served on spinach? Or get a side of broccoli, cauliflower, or sweet potato, if available.

Chili's

Beef: Cajun Ribeye, Guiltless Carne Asada Steak, Flame Grilled Ribeye, or the Classic Sirloin – ask for no savory steak butter as this contains gluten. If you want a burger, the Bacon Burger or the Old time Burger (ask for no bun or onion strings) are good choices.

Seafood: Guiltless Grilled Salmon or the Salmon with Garlic & Herbs
Fajitas; skip the tortilla, sour cream and cheese.

Chipotle

Order two sides of steak or carnitas with guacamole, and any salsa you want, except for the one with corn and beans. Depending on how much food you want, you can order extra sides at $2.25 a pop.

Note: Occasionally you’ll get a new employee who might put the sides in a sides container. If they do this, ask them if they can put it in a bowl. If they do that, they’ll often realize it’s not actually that much meat and give you more for free.

Jason's Deli

Pollo Mexicano, without cheese and sour cream, - add guacamole; try to eat less of the white part of the potato

Mighty Wild Salmon Salad, without beans, with Italian dressing (NOT Leo's fat-free Italian)

Mexican places (go local, not chain)

Ask for no chips when you're seated. (If you order carryout, specify no chips.)

Fajitas; skip the tortilla, sour cream and cheese.

Order a tostada topped with meat of your choice, guacamole, salsa, lettuce, tomato, and/or onions. Eat everything but the tortilla.

Panera

Sorry, but there's nothing Paleo here that isn't chicken and/or salad...

Power Mediterranean Chicken Salad (this is on the "hidden menu"; just ask for it) - antibiotic-free chicken, romaine lettuce, baby spinach, ripe tomatoes, crisp apple-wood smoked bacon, chopped hard-boiled eggs, extra-virgin olive oil, and freshly squeezed lemon juice.

Chicken Cobb with Avocado - antibiotic-free chicken, romaine lettuce, tomatoes, applewood-smoked bacon, fresh avocado, Gorgonzola  and hard-boiled eggs are all tossed with herb vinaigrette; vinaigrette contains minute amounts of corn.

----------

General guidelines

Always ask for NO SEASONING SALT in restaurants. MSG is often added to this, as is sugar.

When you see the following adjectives on the menu, ask lots of questions and be prepared to take a pass on foods that don’t meet your standards:

• Deep fried
• Crispy
• Battered
• Coated
• Breaded
• Sauced
• Meatballs/Meatloaf/Croquettes (probably include breadcrumbs)
• Sausage
• Fritter
• Dumpling

Sources:
http://thepaleomama.com/2013/01/the-paleo-mamas-guide-to-dining-out-paleo-style/
http://fentresscrossfit.com/wp-content/uploads/2014/06/FAST-FOOD-OPTIONS.pdf
http://theclothesmakethegirl.com/2015/02/26/paleo-tips-eating-restaurants/
https://www.panerabread.com/en-us/menu-categories/salads.html
https://www.panerabread.com/en-us/articles/access-into-paneras-hidden-menu.html

Paleo snack attack: Salami & Avocado

If I were to pretty these up, I might leave the salami flat and sprinkle some minced red onion or chives on top of the avocado, but this plate was born of desperation! Two hours to dinner and I'm starting to get low-blood-sugar-stupid. So I rummaged around in the fridge, and this is what I came up with: a bit of creamy avocado spread over some organic salami and folded over into a mini "taco". Yeah, it's a bit of a cultural mish-mash, but if the salami is sugar-free, you've got a Whole30 compliant, Paleo-friendly, super-quick snack!

Antibiotics, hormones, organic, etc: What U.S. food labeling terms really mean

All these terms can be confusing! Here are the official descriptions, directly from usda.gov:

NATURAL:
A product containing no artificial ingredient or added color, and that is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as "no artificial ingredients; minimally processed").

NO HORMONES - pork or poultry:
[By U.S. law], hormones are not allowed in raising hogs or poultry. Therefore, the claim "no hormones added" cannot be used on the labels of pork or poultry unless it is followed by a statement that says, "Federal regulations prohibit the use of hormones."

NO HORMONES - beef:
The term "no hormones administered" may be approved for use on the label of beef products if sufficient documentation is provided to the Agency by the producer showing no hormones have been used in raising the animals.

NO ANTIBIOTICS - red meat and poultry:
The terms "no antibiotics added" may be used on labels for meat or poultry products if sufficient documentation is provided by the producer to the Agency demonstrating that the animals were raised without antibiotics.

ORGANIC:

Organic products have strict production and labeling requirements, and are monitored by the government. Unless noted below, organic products must meet the following requirements: 

• Produced without excluded methods (e.g., genetic engineering), ionizing radiation, or sewage sludge. 
• Produced per the National List of Allowed and Prohibited Substances (National List). 
• Overseen by a USDA National Organic Program-authorized certifying agent, following all USDA organic regulations.

Raw or processed agricultural products in the “100 percent organic” category must meet these criteria: 

• All ingredients must be certified organic.
• Any processing aids must be organic.
• Product labels must state the name of the certifying agent on the information panel.

On multi-ingredient products, different icons mean different things in regard to how much of the product is organic. Here's the official guide:

Sources: USDA definitions Organic requirements Understanding organic labeling

12 (now 15) Paleo / Whole30 recipes

I've been eating low carb for a long time, but have just recently begun to explore the semi-madness that is the Whole30 scene! Here are some of my recipes that are already Paleo/Whole30 compliant, or can be made so with minor tweaks. (Expect more in the future, most likely! [See update at end.])

Already Whole30-compliant:

Easy, make-it-your-own fish taco bar

Herb-crusted salmon - so easy, and restaurant quality!

BLT's without the bread; using foolproof, easy, 4-ingredient homemade mayonnaise 

Quick pork tenderloin with seasoned rub

12 homemade treats that aren't sweets (some of the items on the list are Paleo/Whole30 compliant; some are not)

Taco seasoning - no sugar, no MSG, no gluten, no milk, no hydrogenated nothin', no cornstarch or cornmeal here! (Check the ingredients list on the ready-made mix above; you'll be surprised!)

.

Paleo-ish, with the exclusion or adjustment of one or two ingredients:

Ancho-crusted salmon with avocado crema - leave out the yogurt or replace it with a splash of full-fat coconut milk if you're avoiding dairy.

Salmon with fresh tomato avocado salsa - one of my summer favorites! Leave out the corn if you're going wholly grain-free

Asian lettuce wraps - replace the soy sauce with Tamari (still has soy) or coconut aminos, and leave out the Splenda.

Brat and cabbage soup - just leave out the beans, if you're living legume-free.

Sloppy Jo'tatoes - requires a sugar-free BBQ sauce to be wholly compliant.

Update: New Whole30 compliant meals!

Coconut shrimp on spinach mango salad

Herb-crusted salmon with cream of pumpkin soup

Meatballs with marinara and Italian roasted cauliflower

Foolproof, easy, 4-ingredient homemade mayonnaise

I've been meaning to try to make my own mayonnaise for ages, because it seems impossible to find a mayo that's both sugar-free and not made with canola. Most, if not all, canola is genetically modified. And sugar in mayonnaise?! Yeah, you'd be surprised. Read labels next time you go to the store.

But I thought homemade mayo surely had to be tricky. Perfect temperatures and/or timing, danger of the emulsion breaking, that sort of thing.

Turns out... nope! I tried this recipe and method from The Healthy Foodie, and it's so easy it's ridiculous! Worked the first time, and the second. (That's all I've made so far.) All that's necessary is a stick blender, and a jar that's the right size. It might also be just as doable in a normal blender, but I haven't tested that.

And, yes, for those who care: this is Paleo, and Whole30 compliant.

Perfect for my gluten-free, grain-free "BLT's without bread"! A super-easy, low-carb Paleo snack or meal. Quick, too, if you have already-cooked bacon on hand -- and you should!

I go crazy for these when good tomatoes are in season! But they're still pretty tasty when the only decent tomatoes available around here (<sarcasm> yay, winter in Kansas! </sarcasm>) are grape tomatoes.

Easy homemade mayo recipe

1 large egg, taken straight out of the fridge (no need to bring to room temp)

1 cup very-light-tasting olive oil (NOT virgin), or other flavorless oil of your choice
2 - 3 teaspoons lemon juice, rice vinegar, or other pale vinegar of your choice
1/8 - 1/4 teaspoon salt (start small; mix; taste; adjust if necessary)

Here's the original mayo recipe, with detailed instructions. The size of the jar matters, so I recommend looking that up.

Note: when freshly made, it tastes kinda oily. If you're going to immediately blend it into a salad dressing or slaw mix, that won't be a problem. But if it's going to be a star player, a chill in the fridge for a few hours or overnight will be a good thing.

P.S. My old Braun stick blender (also called an immersion blender or hand blender) went kaput this week, so I just ordered a new one from Amazon - Cuisinart this time. I consider it an absolute essential in the kitchen! The price goes up and down on Amazon, so if you want one and it's currently over $45 -- and you're not in a hurry -- put it in your cart and leave it there. They'll send you an email if the price goes down!

Easy, make-it-your-own fish taco bar

Great for buffet-style party food. Or pleasing a family of picky eaters!

(This not my photo. See below for source.*)

I was recently asked for my recipe for fish tacos. "It's not so much a recipe," I said, "as it is a collection of ingredients." Which makes it great for feeding a group with diverse tastes or dietary needs.

And much of it can be done ahead of time: everything except for the avocado can be sliced, chopped, or mixed ahead of time. The fish can be seasoned ahead of time, but will taste best if it's made just before serving.

Then everything gets laid out buffet style for everyone to make their own.

If you have some grain-free (gluten-free or low carbing) guests, they can simply assemble everything on a plate without the tortilla and eat it with a fork. Dairy-free: leave off the sour cream and cheese. Don't like spicy: leave off the adobo sauce. Whole30 compliant: skip the tortillas and leave off the sour cream and cheese. There's still plenty of flavor there!

The part that is (sort of) a recipe is the adobo-cream spread; the original recipe I started with called for 1 c. of sour cream, 2 canned chipotle peppers seeded and diced, and 1/4 t. salt or garlic salt. (That's for 4-6 servings.) Now, instead of the peppers, I just use the adobo sauce from the can (this skips the dicing step; it's also milder), and eyeball the proportions. Stir till well combined; taste and adjust for taste. It should taste a little uncomfortably spicy, because it will be just one component.

This is the sauce; I get it at Dillon's...




The fish can be either tilapia or mahi mahi. Plan on about 4 to 5 oz. per person. Just season with salt and pepper; optional but nonessential additions might include ancho chili powder and/or cumin. Then, either pan-fry the fish (easy if you're cooking for one or two), or bake them according to package directions (easier for more people).

Then I lay out all the ingredients for people to make their own; in addition to the fish and the adobo cream sauce:

• warm corn and/or flour tortillas
• thinly sliced cabbage, sprinkled and tossed with a little lime juice or rice vinegar,
• thinly sliced or small-diced avocado
• thinly sliced or small-diced mango (optional, but nice)
• coarsely chopped cilantro

Other optional additions which I don't use but you might like:

• a Mexican cheese, like shredded Monterey Jack or crumbled Cotija
• diced onions
• diced tomatoes
• plain sour cream
• Ranch dressing

I like to smear the adobo cream (or plain sour cream) down the middle of the tortilla and put the fish on top of that, so that the juices from the fish mingle with that to make a nice sauce. It also keeps the fish juices from making the tortilla soggy.

Enjoy! :)

.

*Image source: another fish taco recipe (this one much more detailed) at Ambitious Kitchen.

Mealprep: 40 recipes to stock your freezer and free your mind!

One of the best ways to eat healthy is to eat at home more. But for any busy person, this becomes a real challenge when it's 4:30 and you have no idea what to make for dinner. Prepping some ingredients and/or dishes ahead of time to stash in the freezer can save the day. Not only does it save you cooking time, it also saves you brain effort at the very time of day your brain is most overtaxed!

Sure, these mean a little more work on the weekend -- but you can do it at a leisurely pace, when you're rested and not rushed. Which I've found makes cooking so much more enjoyable! 

A week of dinners in the freezer, from The Kitchn. Recipes for: Baked Manicotti - Freezer Taco Kits - Twice-Baked Potatoes - Chile & Sausage Oven Frittata - Cranberry Pork Chops - Chicken and Wild Rice Bake. (Also includes side dishes, not listed here.) You can also find this same list of recipes with additional notes on how to turn prep day into a Freezer Meals Party.

---

Here are tips for stocking your freezer with precooked and seasoned meats, which gives you more versatility than already-assembled dishes. Includes instructions (but not exact recipes) for twice-baked potatoes, two different ground beef mixes, a teriyaki marinade that you can use on any meat, poultry or seafood (lots of sugar in it, though), and shredded chicken plus broth. Also has a few nifty tricks for neater packaging.

---

Here's Pioneer Woman's freezer cooking post. Not a lot of healthy stuff on the list, but I do love her tip for grilling whole chicken breasts and freezing them to have on hand for dozens of uses. I count about 11 main-dish recipes on her list, skipping the carb-laden ones.

---

I also like this method for an easy way to cook boneless, skinless chicken breasts, from Small Home Big Start. 

---

Eight healthy freezer crockpot meals in 75 minutes, from New Leaf Wellness. Well, really four different meals, double batch of each. Beef Roast and Carrots - Chicken Fajitas - Mexican Chicken Soup - Garden Veggie Soup with Ground Beef.

---

10 meals in 1 hour - super organized and detailed; even includes shopping list! Really just five recipes; double batch of each. Honey Lemon Garlic Chicken -  London Broil - Quick Taco Soup - Orange Glazed Pork Chops - Creamy Italian Chicken

---

10 meals in 1 hour, take 2; the no-bake version; includes five warm weather recipes that are cooked either on the grill or in the crockpot—no oven required!

---

A planned/non-planned approach. No recipes here, but some pointers for stocking your freezer with ready-to-go meat and cheese portions, then how to plan meals the weekend or night before, taking into account your schedule, the weather, and what's in your fridge that needs to be used up.

And here are a few ingredients to have pre-cooked and ready in the freezer:

• Carmelized onions
• Roasted garlic
• Perfect brown rice, in the oven

And a few things to know about food safety and quality:

• Learn about safe food storage
• How to avoid freezer burn
• Tips on organizing your freezer

Eggs on avocado toast - easy, clean-eating breakfast or lunch!

The moment I saw the photo on Pinterest of Simple Poached Egg and Avocado Toast at Pinch of Yum, I was hungry for this combo! But I thought it would be even better with a sprinkling of crispy bacon on top. Especially since I had some already-cooked bacon in the fridge. (Because of this: the best and easiest way to cook bacon.)

Better with bacon? Yep: I was right! The contrast of crispy whole-wheat toast, creamy mashed avocado, warm/runny egg yolk and crunchy bacon = heaven!

Poached eggs are a little challenging; her method makes them a bit simpler, but you could also just fry your eggs. My avocado was a bit too firm, so I added a bit of mayo to it. And then a dash of garlic salt, just cuz. Sprinkled on some fresh ground black pepper and a wee bit of thyme -- totally optional, but pretty!

Now I wish I were going to be home for lunch tomorrow, because I am already hungry for it again!

Diet-friendly? Almost paleo (full-on paleo if you skip the bread); gluten free if you use gluten free bread for the toast; clean eating if the bacon passes muster; South Beach / low carb for maintenance level.

12 Easy Glaze Recipes for Roasted Chicken

One of the easiest meals possible is to get a plain store-roasted chicken, then add your own simple sauces or glazes. Of course, you can start with a chicken you've roasted yourself, too.

Why not just buy a pre-glazed one? Making your own glaze ensures that there's no corn syrup - high-fructose or otherwise - in the glaze, or other unwanted ingredients, be they soy, gluten, white sugar, high sodium, or MSG.

Most of these have a high level of sugar, usually in the form of honey or maple syrup. So to keep them from burning, you'll want to add the glaze right before serving or give it just a few minutes in the oven. If you're on a sugar-restricted diet, you can cut back the sugar part of the equation.

One suggestion: since a lot of these are sticky, you may want to cut the chicken up into serving pieces before glazing. But that's optional.

Here are a few simple recipes that you can whip up quickly and easily -- or make the night before and have ready to go right when you get home! Many of them have just three ingredients.

Chutney-glazed chicken -- Chutney, lime juice, and curry powder.

Maple black pepper glaze -- Maple syrup, butter, and black pepper. Pretty simple!

Honey-spiced glaze -- Honey, olive oil, cinnamon, and paprika. Rated 5 stars.

photo by Taste of Home

A fruit-and-wine glaze from Taste of Home -- White wine or chicken broth, apricot preserves or quince jelly, and a bit of mustard. Rated 4 stars.

Orange-rosemary glazed chicken -- Orange marmalade, rosemary, and your choice of vinegar.

Honey-lemon-soy glaze -- The ingredients are -- surprise! -- honey, lemon juice, and soy.

photo by Eating Well

Pomegranate glaze -- Uses pomegranate molasses (with instructions to make your own, if you wish), honey and black pepper.

Barbeque, honey and soy -- Another easy, 4-star recipe, from Taste of Home.

Red-hot honey glaze -- A buffalo chicken style sauce from Bobby Flay. Includes a recipe for a blue cheese dipping sauce.

photo by The Sriracha Cookbook website

Honey sriracha lime glaze -- Although this recipe is for wings, you can use on any chicken pieces. Experiment to find the right level of heat/sriracha for you. Also, I think the added salt is unnecessary.

Korean barbecue sauce -- This is one you might want to make ahead; it has several ingredients, and benefits from some time simmering. I've made this; if you cook it low and slow long enough, you can skip the corn syrup and water part. But don't cook it too high; it burns easily. (Voice of experience!)

Honey-mustard glaze -- You could skip the curry if you don't like curry or don't have any.

Cornmeal-flaxseed pancakes with maple berry sauce

Quick to whip up, wheat-free, gluten-free, sugar-free -- and still delicious! I've been making these for months, but just now got around to posting them. I'm trying life wheat-free for a while, and these are a great substitute for traditional wheat flour pancakes.

This recipe came about when I tried this recipe for Blueberry Flax Microwave Muffines via Spark People, I loved the ease, nutrition, and flavor of the original recipe, but the grainy texture just didn't seem right for a muffin.

So that actually became my inspiration. It reminded me of the texture of cornbread, and I LOVE cornbread! It's one of the things I missed the most when I went low-carb. When my kids were little (before I went low-carb), we would sometimes have cornmeal pancakes for dinner. Just swap out cornmeal for half the flour, and you've got a pancake with a texture somewhere between pancakes and cornbread. Soaked in melted butter and maple syrup; mmm...! Replacing some of the maple syrup with berries adds vitamins and fiber; a small nudge toward healthier fare.

But back to these wheat-free pancakes... Another drawback was that putting frozen blueberries in the muffins made them pretty ugly. Trust me: they looked NOTHING like the picture! Also, egg in the microwave has a super-fine line between undercooked and rubbery.

So to solve all these shortcomings but keep them quick and easy, I...

• Replaced half the flaxmeal with corn meal
• Turned them into pancakes, made stove-top
• Took the blueberries out of the mix and served them on top as a sauce/syrup (I use whatever berries I have on hand: raspberries, blackberries, strawberries, or a mix.)

Result? Quick, easy, tasty breakfast!

IMPORTANT NOTE: The dry ingredient amounts below make a batch of dry mix, which you then use a little at a time to make 1 or 2 servings. The mix is enough to make four single batches.

Cornmeal-flax pancakes with maple berry sauce

Dry mix:
1/2 c. flaxseed, freshly ground
1/4 c. + 2 T. cornmeal (gluten-free, if necessary)
2 tsp. baking soda
4 pinches salt
Combine and store in airtight container, at room temp or in fridge. Makes four single batches.

Single batch:
1 egg
1 T. coconut milk (or other milk of your choice)
3.5 T.  dry mix (recipe above)
1-2 T. butter

Whisk the egg and the coconut milk, then whisk in the dry mixture. Stir till well combined.

Cook as you would pancakes. Heat a non-stick frying pan. (You know it's the right temp when splattered droplets of water immediately skittle across the surface.) Melt the butter in the pan; pour the excess into a small bowl and set aside for later.

Pour batter into the pan to make one large, two medium, or three small pancakes. It starts out pretty runny; you may need to nudge the edges in a little with your spatula, especially on the smaller cakes.

When the edges look puffy and dry-ish, and bubbles coming to the surface slow down in frequency, flip them over and cook a little less time on the second side. They should be just slightly golden-brown on both sides.

Use the leftover melted butter and brush or spread it on both sides of the finished pancakes, then plate them and pour on the berry syrup. Syrup recipe below.

Makes three mini pancakes, two medium, or one large.

Maple-berry syrup 

4 single-batch servings

1-1/3  c. fresh or frozen berries
2-1/2  to  3 T. real maple syrup

Combine and heat briefly in microwave or on stovetop.
------------
Nutrition info, via myfitnesspal. Serving equals one whole single batch:

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 397
% Daily Value *
Total Fat 28 g	43 %
Saturated Fat 15 g	73 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 240 mg	80 %
Sodium 730 mg	30 %
Potassium 221 mg	6 %
Total Carbohydrate 31 g	10 %
Dietary Fiber 8 g	31 %
Sugars 10 g
Protein 8 g	16 %
Vitamin A	13 %
Vitamin C	18 %
Calcium	9 %
Iron	17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.