How to Make Deviled Eggs (no Mayo)

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Forget retail therapy.  Grocery shopping is my therapy. Ask me what I want for my birthday and I’ll excitedly blurt out “a giftcard to Wholefoods or Trader Joe’s, please!”  Yep ask my mom, she’ll vouch.

True story, this is how a recent conversation went with a new guy I’m dating:

Him: what did you do today?

Me:   I went shopping! <extra exhilaration in my voice>

Him:  oh really, what did you get?

Me:  oh…ummmmm…kale…aaaannnnd… someotherstuff.  Yeah…I just went to the grocery store, no big deal. So what’s up with you?  <quickly changed that subject!>

I wasn’t ashamed or nothing. Just felt it was too early in our dating history to fully reveal my foodie-behavior-weirdness.  Baby steps.

But back to the meat of the conversation:  I can literally walk into the grocery store to pick up one item and walk out an hour later with a bag full of knock-your-socks-off goodies (I mean groceries).  It doesn’t help that the Whole Foods and the Trader Joes are both literally just a 15 minute walk from my home.  But honestly, I’m not complaining.  I’ll take the grocery store over the GAP allday, anyday, everyday.

So for those of you who love eggs like me and enjoy making meals using eggs as a main ingredient, then you’ll love my original recipe for deviled eggs.  It uses avocado in place of mayonnaise which cuts the inflammation-causing rancid* oil content to zero.

Avocados are full of heart healthy monounsaturated fats which helps keep your mind sharp and your waistline slim and trim. Sounds good to me.

*soybean oil will make you fat

No-Mayo Deviled Eggs

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Ingredients:

-Boiled Eggs (we used 12 but you can use as many as you like)

-1-2 Ripe Med-Large Avocados, seed removed (pre-mashed if you prefer a creamier deviled egg)

-1 Tablespoon of Olive Oil

-1 Tsp of Himalayan Sea Salt

-1/2 Tsp of Black Pepper

-1/2 Lime to squeeze into mix and enhance flavor

-1/8 tsp cayenne pepper

–  crumbled bacon pieces (optional)

–  chopped fresh cilantro or parsley or basil (optional)

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Instructions

1.  Boil the eggs and then let them cool in cold water (makes it easier to remove the shell).

2.  De-shell the eggs then cut each egg in half lengthwise.

3.  Get a bowl.  Scoop the yellow egg yolks into the bowl.  Remember to keep the egg whites.

4.  In the bowl, add the avocado (pre-mashed or not)

5.  Add all other ingredients and mix n mash everything until creamy.  A few small chunks of avocado is fine if you like it that way (like I do).

6.  Once mixed, scoop the filling into the egg whites.

7.  Top your deviled eggs with bacon and herb of choice.

8.  YUM – eat up.

avocado deviled eggs

BONUS:  COOKING VIDEO – watch me prepare avocado deviled eggs.  And you’ll see how I cannot pronounce cayenne.  Sounds more like Kanye.  (sorry Mr. West).

Almond Butter Chocolate Chip Cookies (Grain-free, Dairy-free)

Almond butter chocolate chip cookies (Free of dairy, grain, soy)

Love is in the air:  Valentine’s Day is right around the corner which means millions of people will spend countless dollars on chocolates, flowers, and cards to show that special person how much they are loved.  Personally, I’d rather my guy treat me to an experience in which we can share together and recall the memories for years to come;  material things pale in comparison.

One way to show your love and appreciation for your loved one is to prepare dinner for the two of you to enjoy together. Set the mood by dimming the lights.  Getting physical in the kitchen can ignite the slow burn later that night, if you know what I mean.  Consider serving your lover this easy salmon entree.  Or if red meat is more your speed, this rib-eye steak recipe will satisfy completely. After the main course, serve these cookies up warm, fresh out of the oven.  Then get on with the intimate festivities planned the rest of the night – satisfaction guaranteed!

These cookies are a dream come true for someone looking for a sweet, soft, chewy, decadent treat without dairy, grain, and soy.  If you have food intolerances or health reasons to avoid dairy, gluten and soy, make sure to choose a chocolate chip brand that does not contain these common allergens.  Enjoy Life chocolate chips are dairy-free, gluten-free and soy-free.  Score!

Bonus:  cooking video!! Because sometimes we prefer videos over words…

Almond Butter Chocolate Chip Cookies

Makes 25 cookies.

Ingredients

.almond butter chocolate chip cookie ingredients

Instructions

1.  Preheat oven to 350 degrees.  Grease the baking sheet with a small pat of coconut oil.

2.  In a large bowl, stir together almond butter, coconut oil, and honey.  Beat in egg and vanilla.

wet ingredients w/ egg & vanilla

wet ingredients w/ egg & vanilla

3.  In a small bowl, combine almond meal and baking soda.  Stir dry ingredients into wet ingredients and mix well.

dry ingredients mixed together

dry ingredients mixed together

mixing wet and dry together

mixing dry with wet ingredients

batter mixed

addictive cookie batter!

4.  Scoop the dough 1 tablespoon at a time and roll into balls.  Set the balls on the baking sheet and flatten them with a fork.  Bake for 10 minutes until the edges just start browning.  Becareful not to overbake or they will be dry.

rolled into balls, flatten with fork  on baking sheet

roll into balls, flatten with fork

cookies baked on cookie sheet

cookies baked on cookie sheet

cookies n coconut milk

cookies with ice-cold coconut milk (truly hits the spot!)

that's one large yummy bite

that’s one large yummy bite

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.  

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Chocolate Avocado Pudding (Dairy-free)

Ladies, why must we crave chocolate during that precious time of the month?  I’m not even a huge chocolate fan but on days leading up to my monthly menstrual flow, I crave chocolate, almost without fail — I can’t eat or think about eating anything else. Thankfully, all I need is a little bit then, magically, all becomes well again, cravings turn off.

Turns out chocolate cravings may be linked to changing hormonal levels prior to a woman’s menstrual cycle.  In addition, chocolate contains the trace mineral magnesium, which may be low in women prior to and during the monthly flow which may explain the body’s sudden urge for a sweet chocolate treat.  Magnesium is an alkaline earth metal which helps in bone growth and has a vital role in normal functioning of muscles. It is also helpful in reducing menstrual pain.

Chocolate can be a healthy choice when its in its darkest form which is higher in antioxidants and minerals and lower in sugar, carbohydrates and additives than milk or white chocolate.  For the best health benefits, go for varieties that offer 70% or higher cacao.

This chocolate avocado yogurt recipe is the perfect indulgence.   It uses pure unsweetened cocoa and is sweetened with a touch of raw honey.  Make sure to choose raw honey which contains a mix of vitamins and digestive enzymes – important nutrients that commercial supermarket, pasteurized honey lacks.

This dairy-free chocolate avocado pudding is a delightful creamy, smooth, and  chocolaty decadence that will leave you happy, satisfied, and guilt-free.  Ladies, embrace the goodness.

Chocolate Avocado Pudding

Ingredients

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Instructions

1.  Add all ingredients to food processor and process until creamy and smooth.

2.  Spoon into bowl. Eat.

choco avocado pudding

Serves 2.

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Easy Shrimp Cocktail (With Cooking Video!)

Easy Shrimp Cocktail_wp

Want an easy, quick, protein packed snack that will leave you feeling energized and satisfied without cravings for sugar after? Well this easy shrimp cocktail recipe is just what you need. With only 3 ingredients needed, you’ll be taking this snack with you to work and eating in style. Shrimp cocktail: mmm mmm good!

Stick to an organic ketchup that does not contain high fructose corn syrup (HFCS) which can disrupt metabolism, trigger weight gain and leave you craving sweets.  For more dangers on HFCS, check out this blog post I wrote a while back.  

EASY SHRIMP COCKTAIL

Ingredients

– 8 ounces shrimp, chilled (cooked, peeled, deveined, with tail-on)

– 1/4 cup organic ketchup

– 2 tsp horseradish

Instructions

1.  In small bowl, mix ketchup with horseradish.

2.  Plate the shrimp and serve it with the cocktail sauce.

Enjoy!

Got a kick out of the recipe and video? Comment below and share with your social networks! Subscribe to my You Tube channel for more healthy, delicious recipes and clean eating tips.

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Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Soul-Wholesome Nutrition based in Oakland, CA and offers services virtually, in-person or by phone.  Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

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Breakfast Sausage Patties

Breakfast Sausage Patties served with guacamole

Breakfast Sausage Patties served with guacamole

Breakfast is probably my favorite meal of the day.  Something about the herb-rich, savory taste of sausage coupled with velvety scrambled eggs.  Or a “kitchen-sink” egg scramble where I stir-fry all the vegetables sitting in my refrigerator then throw in the eggs towards the end.  Yum yum yum.

Breakfast sausage patties is probably one of my favs.  Save yourself money and make your own at home — its pretty easy and if you enjoy cooking, you more than likely already have the spices stocked in your pantry. If not, then a quick trip to the grocery store is in order!

Store-bought sausage usually contain suspect ingredients that may alter our health such as chemical preservatives like nitrates and nitrites as well as MSG – a flavor enhancer that has been known to cause certain reactions in sensitive people such as headaches, nausea, weakness, and rapid heart beat.  Not to mention, many of the already-made sausage brands are made with low quality ingredients and include common allergens such as gluten, soy, and dairy.  Totally not worth it!

For this recipe for breakfast sausage, I used ground beef as my meat.  Feel free to use pork, chicken,  turkey or a combination of your choice.  You can make the meat mix ahead of time and refrigerate for up til 1 week or freeze for up to 3 months before cooking.

Enjoy these paleo sausage patties as part of breakfast or, post-workout food, or for a protein-rich easy, on-the-go snack option.

Breakfast Sausage Patties

Ingredients (makes 8 patties)

  • 1 pound ground beef (or ground meat of choice)
  • 1 teaspoon sea salt
  • 3/4 teaspoon black pepper
  • 3/4 teaspoon dried rubbed sage
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon ground nutmeg
  • 1/2 Tablespoon coconut oil (or fat of choice)

.breakfast sausage ingredients

Instructions

1.  Place ground meat in medium bowl with all the spices.

Raw meat with spices

2.  Mix together by kneading with hands, making sure to fully incorporate the spices into the meat.

raw meat with spices mixed in

3.  Shape and form 8 evenly sized, round meat patties.

spiced meat formed into patties raw

4.  Heat pan on medium heat and add coconut oil.  Fry the patties for about 5 minutes on each side making sure patties are no longer pink in the middle (roughly 10 minute total cook time).  Turn off heat.

raw frying in pan

sausage flipped after 5 minutes

5. Plate patties.  Enjoy.

breakfast sausage patties

Breakfast Sausage Patties - Stacked

breakfast sausage patties with guacamole breakfast sausage patties topped with guacamole

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.  

Easy Sautéed Kale

Easy Sautéed Kale

Easy Sautéed Kale

Kale — is what’s for dinner (plus a side of meat for a delicious meal).  If you do not regularly eat kale at least 2-3 times per week, or green leafy vegetables in general, I suggest you start now.  Your immune system, waist line, and brain will thank you.  Google “top superfoods for <fill in the blank>”  and you will find kale listed — for so many good reasons.

Kale has a plethora of health properties including:

  • high in vitamin A – important for skin
  • high in vitamin C – boost immune function
  • high in vitamin K – blood clotting and healthy gums
  • improves cardiovascular health
  • lowers risk of cancer
  • superb antioxidant & anti-inflammatory properties
  • source of trace minerals – vital for basic bodily functioning & metabolism
  • excellent for detoxification support – clear away the bad stuff!

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I eat kale because it is simply delightful in taste.  Especially if you lightly saute it in a bit of fat — coconut, olive oil, or butter are prime choices.  Kale is the perfect side dish to accompany steak, chicken, or lamb; or eat it alone; make it the base of your raw salad; mix it into your morning smoothie; throw it in your soup; bake kale chips!  So many ways to prepare kale, your taste buds will not get bored.  Try this sauteed kale recipe.  Your family will love you for it — even your picky little brother who “hates green food.”  When it comes to good food, I love changing people’s mind and opening their taste palettes.

Easy Sautéed Kale

Ingredients

kale ingredients

  • 2 bunches organic kale
  • 1.5 Tablespoons coconut oil (or fat of your choice)
  • 1/2 teaspon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 wedge of medium sized lemon

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Instructions

1. Wash, de-stem and tear/chop kale into bite-sized pieces.

2. Heat large pan on medium, add fat until hot but not smoking.

3. Add kale and mix in until the kale cooks down a little, about 2 -3 minutes.

4. Add salt & pepper then cover for on low for 5 minutes.

5. Remove from heat & squeeze the lemon juice onto the kale.  Mix.

6. Enjoy.

Makes 2 – 4 servings.

pan of kaleEasy Sautéed Kale

What do you think? Comment below because I really want to hear from YOU about the foods I prepare & share, from my kitchen to yours.