Dawna Stone

You Can Have A Better Life

Diet

White Chicken Stew with Homemade Tortilla Chips

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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!

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Chicken Stew Single Bowl 1200x1200

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White Chicken Stew with Homemade Tortilla Chips
Servings
4
Servings
4
White Chicken Stew with Homemade Tortilla Chips
Servings
4
Servings
4
Ingredients
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

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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 

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Roasted Cauliflower and Spinach Salad

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Roasting vegetables is so satisfying. It's super easy to do and it changes the taste, texture, and look of the veggie to create a completely new version.

Sometimes I roast veggies without knowing what I'm going to do with them. In this case, I had a craving for cauliflower and bought a good looking bunch at the local market. After roasting them for 25 to 30 minutes, I scoured the refrigerator and pantry to see what else I had on hand. I ended up with this delightful spinach salad with carrots, dates, and pine nuts and a simple, homemade dressing.

So satisfying and so healthy.

P.S. If you want to jump start your healthy eating or lose a few pounds, check out my quick and simple 5-Day Detox!

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Roasted Cauliflower and Spinach Salad
Servings
2
Servings
2
Roasted Cauliflower and Spinach Salad
Servings
2
Servings
2
Ingredients
Salad
Dressing
Servings:
Instructions
Roasted Cauliflower
  1. For the roasted cauliflower: Preheat the oven to 425°F. In a medium bowl, combine cauliflower, olive oil, and sea salt. Mix until cauliflower is coated. Line the baking pan with parchment paper and spread cauliflower pieces evenly across the pan. Bake for 25 to 30 minutes or until lightly browned and tender.
Salad
  1. In two bowls, divide the spinach, carrots, dates and pine nuts evenly. Top with roasted cauliflower.
Dressing
  1. In a jar with a lid, mix together the olive oil and vinegar. Add the salt and pepper, cover with the lid and shake well before serving.
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Homemade Granola

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Homemade granola with coconut, almonds, pumpkin seeds, and flax seeds? What more could you need or want? Pair it with your favorite yogurts or smoothie bowls for a picture perfect breakfast.

P.S. If you're looking to jump start your healthy eating or lose a few pounds, join my quick and simple 5-Day Detox!

 

Homemade Granola
Servings
6
Servings
6
Homemade Granola
Servings
6
Servings
6
Ingredients
Servings:
Instructions
  1. Preheat the oven to 350°F. Line a 15” x 10” baking pan with parchment paper.
  2. In a large bowl, combine the oats, coconut flakes, almonds, pumpkins seeds, and flax seeds. Mix well.
  3. In a small bowl, combine coconut oil, honey, and vanilla and mix well. Pour over the oat mixture, stirring well to coat.
  4. Spread the granola in the pan as evenly as possible. Bake, stirring once, for 10-12 minutes, or until lightly browned.
  5. Remove the pan from the oven. Let the granola cool completely on the pan. Store in an airtight container.
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Green Smoothie Bowl

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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
Servings
1
Servings
1
Green Smoothie Bowl
Servings
1
Servings
1
Ingredients
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

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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
Servings
2
Servings
2
Apple Peach Crumble
Servings
2
Servings
2
Ingredients
Filling
Crumble
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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