Sweet and Spicy Chicken

sweet-spice-header.jpgChicken Rub:

  1. 8 boneless, skinless chicken breasts
  2. 1 1/2 tablespoons olive oil
  3. 2 teaspoons garlic powder
  4. 1 1/2 teaspoons chili powder
  5. 1 1/4 teaspoons salt
  6. 1 teaspoon ground cumin
  7. 1 teaspoon onion powder
  8. 1/2 teaspoon smoked paprika
  9. 1/2 teaspoon paprika
  10. 1/2 -1 teaspoon chipotle chili powder*

Honey Dijon Glaze:

  1. 1/3 CUP Nature Nate’s honey
  2. 1 tablespoon Dijon Mustard
  3. 1 tablespoon apple cider vinegar
  4. 1 teaspoon lemon juice


1. Line a baking sheet with foil (not parchment paper) and lightly spray with cooking spray. Set aside.
2. In a medium bowl, whisk together the Chicken Rub Ingredients and evenly rub all over chicken. Place chicken on prepared baking sheet.
3. Move oven rack to top position and broil chicken for 6 minutes on each side (12 minutes total).
4. Meanwhile, in a small bowl, whisk together the Honey Dijon Sauce ingredients.
5. Remove chicken from oven and brush top side with Honey Dijon Sauce; broil 1-2 minutes or until chicken is cooked through.
6. Brush individual servings with remaining Honey Dijon Sauce as desired.
7. Enjoy!

Asian Turkey Meatballs w/ Teriyaki



    • 1 pound ground turkey
    • 1 egg
    • ¼ cup coconut flour
    • 1 teaspoon garlic powder
    • ½ teaspoon ground ginger
    • ½ teaspoon salt
    • Few cracks of pepper
  • ½ cup coconut aminos (or tamari)
  • ¼ cup water
  • ¼ cup orange juice
  • ½ teaspoon garlic powder
  • ½ teaspoon ground ginger
  • 1 heaping teaspoon arrowroot powder + 1 teaspoon cold water (mixed together)


Preheat your oven to 400 degrees. In a medium bowl add turkey, egg, coconut flour, garlic powder, ground ginger, salt and pepper and mix to combine completely. Divide into 16 meatballs and place them in an 8×8 inch pyrex. Set aside.

In a medium saucepan combine coconut aminos, water, orange juice, garlic powder & ground ginger. Bring to a boil and add the arrowroot and water mixture. Whisk vigorously to keep from clumping! Pour sauce over the meatballs evenly and bake for 18-20 minutes.

Toss cooked meatballs in the sauce and garnish with sesame seeds!


Buffalo Chicken Meatballs



  • 3/4 cup panko (Japanese) bread crumbs
  • 1/3 cup plus 1/2 cup Louisiana-style hot sauce, divided
  • 1/4 cup chopped celery
  • 1 large egg white
  • 1 pound lean ground chicken
  • Reduced-fat blue cheese or ranch salad dressing, optional


  1. Preheat oven to 400°. In a large bowl, combine bread crumbs, 1/3 cup hot sauce, celery and egg white. Add chicken; mix lightly but thoroughly.
  2. Shape into twenty-four 1-in. balls. Place on a greased rack in a shallow baking pan. Bake 20-25 minutes or until cooked through.
  3. Toss meatballs with remaining hot sauce. If desired, drizzle with salad dressing just before serving. Yield: 2 dozen.

No-Bake Espresso Cookies

PREP TIME: 10 mins TOTAL TIME: 10 mins


1 cup natural sugar

1/4 cup smooth natural peanut butter

2 tablespoons coconut oil

1/4 cup almond milk

1 tablespoon vanilla extract

1 1/2 cups rolled oats (see note)

3 tablespoons cocoa powder

1 1/2 tablespoons espresso powder


In a small sauce pan combine the first four ingredients and heat over medium-low heat until the peanut butter/coconut oil is melted and the mixture is hot (4-5 minutes.) Remove from heat and stir in vanilla.

In a separate bowl combine the rolled oats, cocoa powder, and espresso powder. Pour the hot peanut butter mixture over the oats and stir until every piece of oat is covered and chocolate is well incorporated. Use a spoon and drop cookies onto a surface covered in parchment paper and flatten them out slightly. Let cool and harden. I made a dozen 2″ cookies.


+ While I call for rolled oats, these cookies come out quick a bit softer with using quick oats.

Wild Rice and Broccoli Salad with Edamame

Ingredients2 cups cooked wild rice

1 bell pepper, diced

⅔ cup raisins

2 cups shelled edamame, cooked

1 cup peas

4 cups broccoli, cut into small pieces and lightly steamed

1 tsp sea salt

2 tbsp fresh lemon juice

3 tbsp tahini

1 tsp apple cider vinegar

pepper, to taste

dash of hot sauce, optional


Add all ingredients to a large bowl and mix well.

Store in the fridge in a container for up to 4 days.

Mashed Cauliflower with Kale and Mushroom


1½ crowns of cauliflower (1300 g), chopped into pieces

1 tsp olive oil

8 cloves garlic, mince 4 and set 4 aside

½ a red onion (135 g), diced

227 g (8 oz) white mushrooms, sliced

approximately 4 handfuls of kale (165 g), or 1 large bunch de-stemmed

2 tbsp nutritional yeast (optional)

3 tbsp vegetable stock or non-dairy milk

½-1 tsp sea salt

black pepper to taste


Place the chopped cauliflower in a large pot of water and bring to a boil. Cook until fork tender.

In a large frying pan, heat the olive oil over medium heat. Add the garlic, mushrooms and onion and saute until everything starts to soften.

Add the kale to the pan and cook until soft.

Once the cauliflower is cooked, strain then place in a food processor with the nutritional yeast, 4 cloves garlic, salt and either vegetable stock or non-dairy milk. Process until smooth and creamy. Add pepper to taste.

Mix with the kale and mushrooms and serve topped with fresh parsley and chives.

Serves 4 as an entree, or 6-8 as a side.


The nutritional yeast adds a cheezy, nutty flavour and some added nutrition but it’s totally optional. I also added 1 tsp of red pepper flakes for a little spice.

Couscous-Stuffed Chicken



1/3 cup fat-free, lower-sodium chicken broth
1/4 cup uncooked couscous
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
3 tablespoons chopped plum tomato
2 tablespoons kalamata olives, chopped
2 tablespoons crumbled feta cheese
2 tablespoons extra-virgin olive oil
2 teaspoons chopped fresh oregano
2 teaspoons chopped fresh parsley
1 teaspoon grated lemon rind
1 minced garlic clove
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray


1. Bring broth to a boil in a small saucepan; remove from heat. Stir in couscous. Cover and let stand 4 minutes. Place couscous in a small bowl; fluff with a fork. Cool for 10 minutes. Add 1/4 teaspoon salt, 1/4 teaspoon pepper, and next 8 ingredients (through garlic); toss.

2. Place chicken between 2 sheets of plastic wrap; pound to 1/4-inch thickness. Divide couscous mixture evenly among breast halves; roll up jelly-roll fashion. Secure with wooden picks. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.

3. Preheat oven to 400°.

4. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook for 6 minutes or until browned; turn chicken over. Bake at 400° for 5 minutes or until chicken is done.

Hawaiian Chicken



1/4 cup pineapple juice
2 tablespoons ketchup
2 tablespoons lower-sodium soy sauce
1 1/2 teaspoons minced peeled ginger
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
3/4 teaspoon salt, divided
1/4 teaspoon black pepper
2 cups hot cooked long-grain white rice
1/4 cup chopped fresh cilantro

Preparation (Can be done on a grill too)

1. Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip-top plastic bag. Add chicken to bag; seal. Chill 4 hours.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; baste with 2 tablespoons reserved marinade. Cook 6 minutes. Turn chicken over; baste with 2 tablespoons reserved marinade. Cook 6 minutes.

3. Combine rice, 1/4 teaspoon salt, and cilantro.