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Clean Eating

White Chicken Stew with Homemade Tortilla Chips

March 18, 2018 by Dawna Stone

Cold or warm weather, I love my soup, stew and chili recipes! And I'm always busy creating new ones with the season’s best produce. For stews, I love going to the farmer’s market for fresh, local vegetables to combine in one healthy dish.

This White Chicken Stew is a favorite. It is hearty, yet healthy, and full of lean protein. The vegetables along with the beans and chicken create an amazing balance of taste and texture. The meal will leave you and the family feeling warm, happy and satisfied. It’s also easy to make extra servings for delicious (and easy) leftovers.

Get the recipe below. And if you're looking to jump-start your healthy eating, join me for a quick and simple 5-Day Detox!

White Chicken Stew_overhead

Chicken Stew Single Bowl 1200x1200

WhiteChickenStew_Insta

White Chicken Stew with Homemade Tortilla Chips
  • CourseMain Dish, Soup
Servings
4
Servings
4
White Chicken Stew with Homemade Tortilla Chips
  • CourseMain Dish, Soup
Servings
4
Servings
4
Ingredients
  • 2tablespoons extra virgin olive oil
  • 1 clove garlicminced
  • 1 yellow onionchopped
  • 2 ribs celerychopped
  • 1large (or 3 small) carrotspeeled and chopped
  • sea salt
  • Ground black pepper
  • 1 yellow pepperchopped
  • 1 jalapeñodiced (optional)
  • 1/2 Anaheim pepperdiced
  • 1can diced green chilies
  • 4cups chicken broth
  • 2cans northern beans
  • 1cup chopped kale
  • 1 rotisserie chickenboned, skinned and coarsely chopped
  • 2 corn tortillas
Servings:
Instructions
  1. In a Dutch oven, heat the oil over medium-high heat. Add the garlic, onion, celery, and carrots. Sauté for approximately 5 minutes or until the onion is translucent. Add salt and pepper.
  2. Add the yellow pepper, jalapeño, Anaheim pepper, and green chilies and cook an additional 3-5 minutes. Add the broth, beans and kale. Bring to a boil, reduce the heat, and simmer for 25 minutes, or until the vegetables are tender. Add chicken and simmer an additional 5 to 10 minutes or until chicken is warmed through.
  3. While the stew is simmering, preheat the oven to 400°F. Arrange the tortillas on a baking sheet. Bake for 2-4 minutes, or until crisp
  4. Ladle the stew into bowls and top with crumbled tortilla chips.
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6 Foods To Keep In Your House To Help You Lose Weight

November 11, 2017 by Dawna Stone

FreshMarket_still

As a health coach and cookbook author, I provide weight loss and healthy eating tips every day. When someone is struggling to lose weight, it’s very common for me to suggest removing his or her “trigger” foods from the house.

For me, that’s anything that contains chocolate — chocolate chip cookies, ice cream bars, etc. I believe in the saying “out of sight, out of mind” when it comes to junk food.

What people often forget is that “out of sight, out of mind” can also work against us. If your healthiest food is hidden in the back of the pantry or refrigerator, or isn't even in your house, you’re less likely to eat it.

Having healthy options in your refrigerator or pantry and having them readily available can help you make better choices.

Join me for a quick and simple 5-Day Detox

Losing weight isn’t always easy, but keeping your pantry and refrigerator stocked with these six foods can help:

1. Leafy greens

Leafy greens like spinach, kale, Swiss chard, and collards provide an abundance of vitamins and minerals including vitamins A, C, K, and B6. They're also rich in foliate, potassium, and calcium. A salad loaded with leafy greens and other fresh vegetables is a great way to fill up without a lot of calories.

Keep it interesting and find other healthy ways to incorporate leafy greens into your diet like juicing, adding them to soups and omelets, or topping a healthy flatbread. Try making your own kale chips for a savory and healthy snack.

2. Nuts

People often steer clear of nuts when they’re trying to lose weight due to their high-calorie and -fat count. However, adding a small amount of nuts to my diet actually keeps me satisfied longer and allows me to eat less overall.

Enjoy a small handful every day for a dose of healthy fat. Try adding walnuts to a healthy cookie recipe, use almond meal in your muffin or bread recipes, or sprinkle pistachios over your afternoon salad.

3. Seeds

Seeds such as pumpkin, flax, sunflower, chia, and sesame are not only rich in fiber, protein, and healthy fat, but they also provide a satisfying crunch to salads, cereal, oatmeal, and yogurt.

Join me for a quick and simple 5-Day Detox 

4. Fresh fruit

Fresh fruit is a healthy and natural way to curb your sweet tooth. I love kiwi, watermelon, and just about any type of berry: strawberries, blackberries, raspberries, and blueberries.

Try adding berries to your morning oatmeal or using them in baked goods. Does that midafternoon lull have you searching for a candy bar or cookie?

Have one piece of fruit or a half-cup of berries instead — it’s sure to keep you satisfied.

5. Dried fruit

Dried fruit, although high in sugar, can find its way into a healthy diet. In fact, I’ve found that it can help when trying to lose weight, as it can be a great alternative to other sugary treats.

A small handful of dried cherries or a sprinkle of plump raisins on your salad or mixed into some plain yogurt can help keep you from feeling deprived when on a weight-loss diet.

6. Eggs

With their abundance of high-quality protein, eggs can keep you full longer, helping you reduce your overall food intake. Although an omelet or scramble is a great way to start the morning, eggs can also be added to lunch or dinner.

Try adding a hard-boiled egg to a salad, or make healthy cookies with egg whites, banana, and oat flour as your base.

Want to jump start your healthy eating? Join me for a quick and simple 5-Day Detox 

FreshMarket_still2

Green Smoothie Bowl

March 10, 2017 by Dawna Stone

I love breakfast. But I found myself eating the same breakfast over and over again, which was getting tedious. With two young kids (8 and 10) to get out the door in the morning, I need a fast and easy (yet yummy) breakfast to get my day started. Smoothie bowls are just that. Here's a Green Smoothie Bowl which I hope will inspire you and your breakfast recipes.

P.S. Want to jump start your healthy eating? Check out my quick and simple 5-Day-Detox.

Green Smoothie Bowl with Spoon sml

Green Smoothie Bowl
  • CourseBreakfast
Servings
1
Servings
1
Green Smoothie Bowl
  • CourseBreakfast
Servings
1
Servings
1
Ingredients
  • 1cup plain yogurt(or vegan option)
  • 1/2cup frozen peachessliced and peeled
  • 1/2cup frozen pineapplecubed
  • 1cup spinachstems removed
  • 1 kiwisliced
  • 1tbsp coconut flakes
  • 1tsp flax seeds
Servings:
Instructions
  1. In a blender, blend together yogurt, peaches, pineapple, and spinach. Place green smoothie in desired bowl and top with kiwi, coconut, and flax seeds.
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Apple Peach Crumble in Just 25 Minutes

February 24, 2017 by Dawna Stone

I adore making desserts with my kids….it's one of my favorite things to do. They of course have their favorites, and this one happens to be one for my 8-year-old son.

This Apple Peach Crumble is dairy-free and gluten-free, making it a guilt-free dessert that's easy on the tummy. It's also fun to make and done in less than 30 minutes (a must for keeping the kids involved and interested).

Watch the video below to see the easy how-to steps for making the Apple Peach Crumble.

P.S. Want to jump-start cleaner eating? Join me for a quick and simple 5-Day Detox.

Apple Peach Crumble
  • CourseDessert
Servings
2
Servings
2
Apple Peach Crumble
  • CourseDessert
Servings
2
Servings
2
Ingredients
Filling
  • 2 medium applespeeled and sliced
  • 1 peachpeeled and cubed
  • 1tbsp oat flour
  • 1tbsp coconut palm sugar
  • 1tbsp water
  • 1tsp cinnamon
Crumble
  • 1tbsp coconut palm sugar
  • 1/4cup oats
  • 1/4cup raw almonds
  • 1tbsp coconut oil
  • 1tbsp water
  • 1tsp vanilla
Servings:
Instructions
  1. Preheat oven to 400 degrees F.
  2. For the filling: In a medium bowl, combine sliced apples, cubed peaches, flour, sugar, cinnamon and water and mix until combined and fruit is thoroughly coated.
  3. For the crumble topping: Place oats, sugar, almonds, coconut oil, water and vanilla in a food processor and pulse until mixed well.
  4. Divide the filling evenly into two oven-safe ramekins. Bake the filling for 10 minutes. Remove the ramekins after 10 minutes, top with the crumble mixture and put back in the oven for another 10 minutes.
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Quinoa & Chickpea Salad

January 31, 2017 by Dawna Stone

Sometimes the hardest part of preparing a lunch or dinner meal is figuring out what you’re in the mood for. When in doubt, my go-to is a quinoa bowl full of my favorite foods. In this case, I put together chickpeas, kidney beans, carrots, and celery. A simple combination that satisfies my craving for a healthy, filling lunch that keeps me happy all afternoon.

To top it off, I put together an easy dressing with ingredients I had on hand. I love balsamic vinegar and with a dash of salt, pepper and oregano, I was able to add just the right amount of flavor.

P.S. Looking to jump start your healthy eating? Join me for a quick and simple 5-Day-Detox.

Carrots edit  IMG_5860Quinoa Chickpea close

Quinoa & Chickpea Salad
  • CourseMain Dish
Servings
2
Servings
2
Quinoa & Chickpea Salad
  • CourseMain Dish
Servings
2
Servings
2
Ingredients
Salad
  • 1/2cup quinoa
  • 1/2cup chickpeasrinsed and drained
  • 1/2cup red kidney beansrinsed and drained
  • 1 carrotsliced thin
  • 2 celery stalkssliced thin
  • 1teaspoon sea salt
Dressing
  • 2tablespoons extra virgin olive oil
  • 1tablespoon balsamic vinegar
  • 1/2teaspoon sea salt
  • 1/4teaspoon black pepper
  • 1/2teaspoon dried oregano
Servings:
Instructions
  1. Cook quinoa according to package directions. Cover and refrigerate until chilled.
  2. Add the chickpeas, beans, carrots, celery, and sea salt to the quinoa and toss to mix.
  3. In a small bowl, whisk together the olive oil, balsamic vinegar, sea salt, black pepper, and oregano. Pour the dressing over the quinoa mixture and toss well to combine. The salad can be stored in the refrigerator for 2 to 3 days.
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Homemade Cranberry Almond Granola

February 23, 2016 by Dawna Stone

There's something very satisfying about making homemade granola. For starters, you know exactly what ingredients are going into the mixture, and you can make a big batch that can feed you and your family for days.

Cranberry almond granola close_sml

I often make the granola during the weekend in preparation for the coming week's breakfasts. My favorite morning meal at the moment in a Dark Cherry Smoothie Bowl (recipe coming later this week) sprinkled with this Cherry Almond Granola. But the possibilities of breakfast combinations are endless.

In addition to breakfast, this granola makes for a great afternoon snack. My kids love enjoying it right after school… the flavor and crunch is always a hit.

cranberry almond granola plate_sml

I hope you enjoy this homemade granola…perhaps it'll inspire you to create your very own favorite breakfast bowl combinations.

Homemade Cranberry Almond Granola
  • CourseBreakfast, Snack
Servings
8
Servings
8
Homemade Cranberry Almond Granola
  • CourseBreakfast, Snack
Servings
8
Servings
8
Ingredients
  • 2cups organic gluten-free oats
  • 1tbsp coconut oilmelted
  • 1tbsp honey(or maple syrup for vegan version)
  • 1tbsp almond butter
  • 1tsp vanilla
  • 1tbsp sliced almonds
Servings:
Instructions
  1. Preheat oven to 350°F.
  2. In a medium bowl mix together the coconut oil, honey (or syrup), almond butter and vanilla. Mix until smooth.
  3. Add oats and almonds and mix until completely coated. Spread on a parchment paper lined baking tray and back at 350°F for 12-15 minutes or until golden brown.
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