Southwestern Chopped Salad

I'm gonna let you in on a little secret. I don't really like salad. There are rare exceptions, however, so you know if I tell you about one, it's good. It'll be worth trying. This is definitely one of them. This is one of the few meals that I have super strong cravings for. When I make it for dinner, I have a second bowl of salad for dessert. I'm not even joking.

This is a close adaptation from The Garden Grazer. I wanted to replace the starches she used with even more colorful, nutritious vegetables. Speaking of, I hope you all know how important it is to "eat the rainbow", in order to help you obtain a wide variety of nutrients. This salad is a delicious way to add a rainbow of colors to your diet. On top of that, the colorful veggies are coated with a thin layer of creamy, tangy dressing that is chock-full of healthy fats, which also help you absorb certain said nutrients more readily. Gosh, no wonder I crave this salad so much.

To start off, prepare your ingredients for the dressing. Did you know that you can use the stems of cilantro along with the leaves? It's true, America's Test Kitchen taste-tested it for The Science of Good Cooking. So go ahead and just roughly chop your bunch of cilantro, no need to perform the time-consuming step of removing the leaves. Score!

Once the remaining dressing ingredients are prepared, puree in a food processor or blender until smooth. The dressing will be thick and the cilantro will be visible as tiny little specks. Stick your dressing in the fridge while you're chopping the salad veggies.

Put your salad veggies in a large bowl, then add the chilled dressing. Mix everything together thoroughly. The cilantro bits in the dressing will give your salad veggies cute little green freckles :)

Divide salad into serving bowls and top with shredded chicken. Devour, then devour some more for dessert. If you have any leftovers, the dressed salad will keep up to two days in the fridge -- perfect for lunches the next day.

**Note: The original linked recipe is vegetarian/vegan friendly, if that's your jam.

Southwestern Chopped Salad

Dressing
1 medium avocado, pit removed and sliced
1 cup roughly chopped cilantro
2 tablespoons lime juice
2 garlic cloves, skin removed
1/4 cup extra virgin olive oil
1 teaspoon white vinegar
1/2 teaspoon cumin
1/8 teaspoon salt 
Black pepper to taste

Combine all ingredients in food processor or blender. Process until smooth. Adjust seasonings as needed. Refrigerate until ready to add to salad.

Salad
1 head romaine lettuce, rinsed, chopped and patted/spun/drained dry
2 bell peppers, seeds removed, rinsed, chopped, and dried
1 pint cherry tomatoes, rinsed and chopped
5 green onions, rinsed, sliced, and dried
1/4 red onion, chopped
Slow Cooker Shredded Chicken (optional)

Combine salad vegetables in large bowl. Add all of the dressing and mix until everything is thoroughly combined. Add salad to serving dishes, top with chicken if using. Store leftovers in refrigerator for up to 2 days.

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Make it work for you

This one can easily work for everyone on a work night/day or a day off. Once you have everything chopped and pureed, it's literally throwing it in a bowl and stirring. The leftovers hold up for two days, making it great to use for lunches. You can also prepare this while your Slow Cooker Shredded Chicken is cooking to serve with it. Or, omit the chicken and use as a side dish.

Slow Cooker Shredded Chicken

So I don't know about you guys, but I think that life is way too short to take a sandwich to work/school every day. I mean, the bread gets soggy and the deli meat, which is inherently kind of gross anyway, what with being trapped in its plastic prison for who knows how long with all that salt and preservatives and who know what else... I forgot what I was saying. Oh yeah. Sandwiches. Every day. Don't do it.

To save your sandwichless sanity, it really helps if you start to think of paper bag lunches that are comprised of meal components, rather than a complete meal. Like, I've got this brown rice, these leftover roasted veggies, and this chicken -- voila, protein bowl. Or, I've got this sweet potato, some frozen broccoli, and this chicken -- voila, loaded sweet potato. Or, I've got this unopened bag of mixed greens that expired a day ago (I can't be the only person this happens to ALL THE TIME, right?!), this hard boiled egg, and this chicken -- voila, salad. Are you sensing a trend here? It's the chicken, right? But I mean, who has that much chicken laying around? I do. And you will too once you see how ridiculously easy it is to keep your fridge stocked with clean, lean protein.

To be clear, I did not devise of this method myself. There have already been a million and one blogs written about this, but none of them really fit my needs: they used too much chicken (my little family of two does not need eight pounds of chicken breasts at the ready) or too much added liquid, or not enough. So here's what works for us.

Place 4 pounds boneless, skinless chicken breasts in slow cooker. Season each side generously with salt and freshly ground black pepper. Add chicken broth. I make broth from scratch and freeze it, some of it in ice cube trays. Each cube is about 2 tablespoons. I used 5 cubes of broth, which ends up being a scant 2/3 cup of broth.

Cook on low for 6-7 hours until chicken is thoroughly cooked but tender. There will likely be lots of liquid in your slow cooker. Don't worry. That flavorful liquid yumminess will soon be absorbed by the shredded chicken.

Now THIS is the fun part. Because it's, well, fun, and it saves you a TON of time. Turn your hand mixer to low and carefully run it through the tender chicken breasts. If you're anything like me, the first time you attempt this, you will stand there with your mixer in one hand, looking back and forth from it to the chicken, thinking that there's no way on earth this is going to work. But it does. I promise. You can also transfer the chicken to a stand mixer and shred it using the paddle attachment. But this is even easier and dirties less dishes.

Action shot! Bam!

And now you have a few pounds of delicious shredded chicken to use however you please. Salads (Asian Cabbage Salad, Southwestern Chopped Salad), sandwiches, pasta, soup, casseroles, tacos, enchiladas, protein bowls... really, anything you can think of. We usually eat what we can for five days, then stash the leftovers in the freezer to use later.

What ways can you think of to use this shredded chicken? I'd love to hear your ideas in the comments!

**Note: I've also made 2 pounds of chicken breasts, with 1/4 broth, cooked on low for 5 hours. So feel free to play around with the amount of chicken and ratio of liquid based off of both methods. It's pretty hard to mess this one up.

Slow Cooker Shredded Chicken

4 pounds boneless, skinless chicken breasts

Salt and pepper

Scant ⅔ cup chicken broth

Place chicken breasts in slow cooker; season both sides generously with salt and pepper. Add chicken broth. Cover and cook on low for 6-7 hours.

Carefully shred chicken with hand mixer on low.

Store in fridge for up to 5 days or in freezer for up to 4 months.

 
Make it work for you

First shift: This can easily be done on a day off. It does not need babysitting whatsoever so it's a great option to cook while running errands, cleaning, relaxing, etc. Or you can start it right before going to bed, and shred it as soon as you wake up in the morning (it doesn't even take two minutes), and stick it in the fridge.
Second shift: I got this started after I got home from work, then my husband turned it to warm when he woke up 6 hours later. I shredded it and stored it when I woke up an hour after that. So basically we followed the advice for first shift. It worked really well for us. Of course, your day off is a great option too.
Third shift: Again, you could let this cook while sleeping, or on your day off. Another option is to get it started when you get home from work in the morning, then have your significant other, roommate, kids, whoever, finish it off while you're still sleeping.

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Poached Salmon with Creamy Cucumber-Dill Salad

Well, I was in denial for most of our remarkably mild May, but summer is finally upon us in full force here in the Valley of the Sun. After schlepping around running errands all day in the triple-digit heat, I wanted to make something for dinner that was light but filling, and easy to throw together with minimal clean up. And boy, did this one score on all four points. Straight outta Healthy Slow Cooker Revolution (I warned you!), here is Poached Salmon with Creamy Cucumber-Dill Salad.

First, make an aluminum foil sling: Tear off about a foot and a half of aluminum foil, then fold it in half width-wise and line the bottom of your slow cooker insert with it. The sides should come up a few inches (see second photo); this will hold your poaching liquid and help moderate the cooking process. Mince your dill (save the stems!) and slice one lemon.

Place lemon slices in one layer on top of sling, then top with reserved dill stems. Gently pour wine (I used sauvignon blanc) into sling, then add enough water so that the liquid level is even with the top of the lemon slices. You don't want your salmon to be actually submerged in the liquid. Then go ahead and pour yourself a glass of wine, too. You have almost an entire bottle left to drink, better get started!

Next, I sliced a 12 oz salmon fillet length-wise so the two fillets are the same thickness throughout. This helps ensure even cooking. Season with salt and freshly ground black pepper and place the fillets skin side down on top of the lemon arrangement. Cover and cook on low for about one hour. At the 45 minute mark, start checking to see if the salmon is done. It should be opaque throughout and flake with the tip of a paring knife. Mine took 90 minutes to cook to medium (135 degrees F).

In the meantime, slice up your cucumber, then combine with the yogurt, lemon juice, and minced dill, and season with salt and pepper. Stick the cucumber salad in the fridge while the salmon finishes cooking.

When the salmon is opaque, flaky, and 135 degrees F, carefully remove the sling from the slow cooker. Transfer the salmon to a plate using a spatula, removing the dill stems and lemon slices. Serve with the chilled cucumber salad. I also added a nice kale side salad to our dinner, along with a slice of Sprouts bakery bread for a little treat. This plate of food kept us f.u.l.l. for the rest of the night. I know that gargantuan side salad is making the salmon look a little puny, but trust me, it was so big I could hardly finish it.

Make it work for you

Ok, so this is a recipe that can truly work for anyone and everyone. There's only a few minutes of prep to get the salmon cooking, then you can tackle the cucumber salad. I had time to prepare that, on top of chopping up some veggies for our kale salad, and slicing a few pieces of bread, AND I got all the dishes done AND took care of some laundry while the salmon was poaching. By the time we got done eating, all we had to do was stick our dinner dishes in the dishwasher and wash the slow cooker insert, which was crazy easy thanks to the foil sling. We were then free to enjoy the rest of our evening. This dish is perfect for date night (I mean, think of all that wine that's left to drink, wink wink) or weeknight.

**Note: If cucumbers aren't your thing, I don't quite understand you (hehe), but you could definitely make this without the salad. Sprinkle the minced dill on top of the salmon when it's done cooking. Or omit the dill altogether. Or make the yogurt sauce and dip your salmon in it. So many options!

Poached Salmon with Creamy Cucumber-Dill Salad
 from America's Test Kitchen Healthy Slow Cooker Revolution
1 lemon, sliced 1/4 inch thick, plus 1 tablespoon juice
2 tablespoons minced fresh dill, stems reserved 
1/4 cup dry white wine
2 (6-ounce) skin-on salmon fillets, 1 to 1 1/2 inches thick
Salt and pepper
1/4 cup 2 percent Greek yogurt
1 cucumber, peeled, halved lengthwise, seeded, and sliced thin

1. Fold sheet of aluminum foil into 12 by 9-inch sling, press widthwise into slow cooker. Arrange lemon slices in single layer in bottom of prepared slow cooker. Scatter dill stems over lemon. Pour wine into slow cooker, then add water until liquid level is even with lemon slices (about 1/4 cup water). Season salmon with salt and pepper and place skin side down on top of lemon. Cover and cook until salmon is opaque throughout when checked with tip of paring knife and registers 135 degrees (for medium), about 1 hour on low.
2. Meanwhile, whisk yogurt, lemon juice, and minced dill together in medium bowl. Stir in cucumber and season with salt and pepper to taste.
3. Using sling, transfer salmon to baking sheet. Gently lift and tilt fillets with spatula to remove dill stems and lemon slices and transfer to plates; discard poaching liquid. Serve with salad.

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Slow Cooker Chicken Thighs with Cranberry Spinach

Welcome to my first real official post! I'm gonna give you guys a fair warning. A LOT of my recipes over the next few months will involve my slow cooker. As a resident of Phoenix, I do not like to turn my oven on from May through September. The good news is, I've found an amazing resource for light, yummy slow cooker dinners: America's Test Kitchen's Healthy Slow Cooker Revolution. You should just go ahead and buy this book for yourself. There are a bajillion recipes I'll never get around to making and/or blogging about. Actually, reading the reviews for this book is what inspired me to start my blog in the first place. Since most of the recipes use lighter meats, like chicken and fish, that don't need to cook for your typical 8 to 9 hours in the crock pot, many people gave this book negative reviews, saying they weren't able to apply it to their lives. They couldn't throw it all together on their way out the door to work and return home to a delicious meal. I thought that was extremely unfortunate and short-sided. All it takes is to think outside the box a little. You can totally utilize this type of cooking to fit your lifestyle. And I'm going to show you how.

My first recipe is a (very close) adaptation of Braised Chicken Thighs with Garlicky Spinach, from Healthy Slow Cooker Revolution.

First, line your slow cooker (4 to 7 quarts) with a thin layer of EVOO, to help keep everything from sticking. Then add your onion, garlic, tomato paste, EVOO, paprika, and red pepper flakes to a microwave-safe bowl. Microwave until onion is softened and spices are fragrant. Add to slow cooker along with water and stir to combine.

Next, season your chicken with salt and pepper (I prefer Morton's Kosher salt and freshly ground black pepper).

Add the chicken to your slow cooker, and turn to coat both sides with the yummy bits of goodness. Cook on low for 3 to 4 hours, until chicken is fully cooked but still tender. Transfer chicken to a plate.

Stir in spinach. It's easiest to stir in one handful at a time. The spinach will wilt slightly and help make more room for the next handful. Add the cranberries and the juices that have accumulated from the chicken. Place the chicken thighs on top of the spinach. Cook on high for 20 minutes. Stir in pine nuts and lemon juice.

I served ours with a spoonful of brown rice. Slowly braising the chicken thighs makes them so tender and flavorful, without drying them out. The spinach stays tender-crisp and has a nice citric acidity, along with a sweetness from the cranberries. Overall, this is a tasty, easy dish that presents beautifully, thanks to the gorgeous combination of spinach and cranberries.

Make it work for you

This is where I will give you ideas to help fit each recipe into your busy life. Since I'm a shift worker, I've experienced, and adapted to, the challenges that lifestyle can bring. So, that will be my focus. My hope is that by showing you how to think outside the "home at 6:00, make dinner, eat at 7:00" paradigm, that anyone can figure out how to adjust their thinking and make healthy cooking work with their schedules.

First Shift/8:00-5:00: I'll be honest, the spinach doesn't make great leftovers, so this is best eaten day-of (the chicken is great the next day, though). This would be a fantastic meal to make on your day off. You could prepare a make-ahead meal with your oven/stove while this is cooking, thanks to easy prep and clean-up.
Second Shift: We could easily make this work in my house by doing prep work the night before, then my husband could place the insert into the slow cooker when he leaves for work at 8:00 am. I wake up at 11:00 am, so then I'd finish it off. I'd take a serving with me to work and leave the rest at home for him. Going this route, I'd only barely wilt the spinach so it isn't so mushy after reheating.
Third Shift: Again, this one would probably be best for your day off, while preparing a make-ahead meal with your oven/stove.

Slow Cooker Chicken Thighs with Cranberry Spinach

1 onion, finely chopped
4 garlic cloves, minced
2 tsp tomato paste
Extra-virgin olive oil
1/2 tsp paprika
1/8 tsp red pepper flakes
1/4 c water
6 boneless, skinless chicken thighs, or 4 bone-in chicken thighs with skin removed
Salt & pepper
10 oz baby spinach (or 10 cups)
1/4 c dried cranberries
1 tbsp lemon juice
1 tbsp toasted pine nuts

1. Line slow cooker insert with thin layer of EVOO. Microwave onion, garlic, tomato paste, 1 tsp extra-virgin olive oil, paprika, and red pepper flakes until the onion is softened, stirring occasionally, for about 5 minutes. Add to slow cooker, along with water. Stir to combine.
2. Season chicken with salt and pepper. Add to slow cooker, turning to cover with mixture. Cook on low for 3 to 4 hours, until chicken is fully cooked and tender.
3. Remove chicken to a plate and cover with aluminum foil. Add spinach to slow cooker, stirring to combine and wilt slightly, 1 handful at a time. Mix in cranberries and any accumulated juices from the chicken. Place chicken on top of spinach and cook on high for about 20 minutes.
4. Remove chicken to serving plates. Season spinach with salt and pepper and add lemon juice and pine nuts; stir to combine, and serve.

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Welcome to my new online space!

As an allied health care worker, I've had my fair share of weird schedules. I've worked first, second and third shift, and I am here to tell you, it can be very difficult to live a healthy lifestyle when you're sleeping all day, or getting home at 2:00 am, or leaving for work at 6:00 am. I've noticed that the vast majority of healthy cooking and workout advice is tailored to people with nice, normal 9-5 schedules. There is an utter lack of support for us shift workers, and I hope I can help fill the void. I've tried lots of different ways to keep our kitchen stocked with nourishing homemade food and avoid processed junk. I've had some successes and many failures. In fact, I've had periods where I just thought it was too hard and gave up for awhile. And yes, it is a lot of work, but the payoff is worth it, for sure.

Here is where I will share my failures and successes with you, even if you're lucky enough to have one of those nice, normal 9-5 schedules. Anyone can adapt the tips I've discovered over the last few years to fit their busy lives with a little creative thinking.

I'm not trying to reinvent the wheel. I'm here to help you make the wheel work for you.

Please stay tuned!