The more that you can let go of numbers and focus on connecting with the foods that you eat, the better you will feel mentally, emotionally and physically. Let go of the number of calories, the number on the scale, and the number written on the tag of your jeans. Disconnecting from numbers allows you to create space for connecting with the important things in nutrition. A few examples: the nutrients that come from your food, how different foods make you feel, and the quality of the ingredients that enter your mouth. Experience quality ingredients and the most enjoyable eating experience with the nutrients and flavor in this Garlic Crusted Chicken-N-Kale.
The Human Body Was Not Designed to Process Processed Foods
As a functional medicine dietitian, I firmly believe that food is so much more than the number of calories. How do I know this? Because the latest research demonstrates people can prevent and manage chronic diseases through dietary interventions that are not focused on the number of calories. And perhaps even more importantly, I’ve witnessed the dramatic transformations that occur when people change their approach to food and start paying attention to the quality of the ingredients (like this Garlic Crusted Chicken-N-Kale below!).
People often think that they need to go to the doctor for their constipation, joint pain, sinuses, bloating, fatigue, heartburn, anxiety, and the list goes on and on. The truth is that most of these symptoms are influenced by diet and lifestyle factors. The human body was not designed to process processed foods. Processed foods in the body are like hair clogged in the drain of your shower. Hair doesn’t go down the drain well and it generally accumulates overtime, causing a buildup that prevents the drain from doing it’s job of draining water.
If you are not eating the right foods for your body it can lead to a similar accumulation of inflammation that builds overtime until you reach the point of an actual diagnosis of hypertension, hypothyroidism, irritable bowel syndrome, inflammatory bowel disease, fibromyalgia, type 2 diabetes, etc. People are taught to believe that they randomly wake up one morning with a diagnosis that developed by chance but with chronic disease, that is rarely the case. Chronic disease builds overtime and it’s often caused by several factors that are referred to by the Integrative and Functional Nutrition Academy as STAINs : stressors, toxic exposures, adverse food reactions (like gluten, dairy, eggs, histamines, etc), infections (think gut health), or nutritional deficiencies and imbalances.
This is exactly why calorie counting does not have many benefits outside of possibly maintaining a certain weight. The truth about food is that it’s so much more than numbers. Food serves as the most powerful source of information that we can provide to our cells. One of the best ways you can ensure that your cells are receiving positive messages is to fill up on quality, nutrient-dense ingredients. This will help with gut health, brain health, hormone levels, energy, mood, and so much more!
Quality Ingredients
That’s why I love this recipe so much–it’s packed with quality sources of information. An example of quality ingredients is seen in the Simple Mills Almond Flour Crackers featured in this recipe. The almond flour cracker ingredient list reads: nut and seed flour blend (almonds, sunflower seeds, flax seeds), tapioca, cassava, organic sunflower oil, sea salt, organic onion, organic garlic, and rosemary extract. These are clean ingredients that your body will celebrate! So what are you waiting for? Start focusing more on enjoying and less on counting with this fabulous chicken-n-kale recipe!
The best way to address inflammation and blood sugar imbalances is getting consistent with strategic meal plans that take you from eating “healthy” to eating optimal. Join The Being Collective, my membership community for weekly anti-inflammatory meal plans, weekly recorded calls with myself and my functional medicine nutritionists, monthly Q&As with me, and an empowering community of women. One healthy meal or one workout isn’t going to move the needle but a proven system and long-term consistency will!
Garlic Crusted Chicken-N-Kale
Ingredients
- 4, 6 oz boneless, skinless chicken breasts
- 1 c full-fat coconut milk
- 1 lemon, juiced
- 4 garlic cloves, minced
- Dash salt
- Dash pepper
- 7 servings grain free crackers (equal to 1 box. Recommend Simple Mills brand)
- ¼ c grass-fed ghee, melted
- 8 c kale
- 1 medium avocado, ripe
Instructions
- Preheat oven to 350 F and line a baking sheet with parchment paper.
- In a small bowl, combine coconut milk, lemon juice, garlic, salt and pepper. Mix well.
- Smash a bag of grain free crackers into crumbs.
- Dip each chicken breast in the coconut milk mixture, coating the entire chicken, then roll the chicken in the grain free crackers and add to the baking sheet.
- Pour melted ghee over each chicken breast and bake for 45 minutes.
- While chicken is baking, chop kale into small pieces and add to a large bowl. Use hands to massage avocado into the kale. Season with salt and pepper.
- Portion kale into four servings and top each with a baked chicken breast.
Nutrition Facts
Garlic Crusted Chicken-N-Kale
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 740.2kcals | |
| % Daily Value* | ||
| Total Fat 44.5g | 67.7% | |
| Saturated Fat 20.4g | 100% | |
| Trans Fat .2g | ||
| Cholesterol 174.6mg | 58% | |
| Sodium 371mg | 15.5% | |
| Total Carbohydrate 26g | 8.7% | |
| Dietary Fiber 5.9g | 20% | |
| Sugars 2.5g (added sugar: 0g) | ||
| Protein 57.7g | ||
| Vitamin A 15% | Vitamin C 59% | |
| Calcium 11% | Iron 22% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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