I am not even sure how I should start this post other than… 

You have to try this recipe!

Meat eater, vegetarian, or vegan...I have you covered in this so yummy Mexican dish. 

I don’t think I have ever met a person who didn’t like Mexican food. Unfortunately, Mexican food can be rather unhealthy. But this dish is packed with whole, real foods--veggies and protein with a taste of cheese, if you want it.

There are 3 reasons this dish gets 5 stars:

1. The tasty homemade enchilada sauce. You can’t buy anything in the supermarket that will be as good as this sauce, either in taste or quality of ingredients. It is really what makes this dish.

2. It is simple to put together. Mexican entrees tend to dirty so many dishes and have so many parts. This is sorta the same, BUT… it is so much easier to put together than traditional enchiladas for example. And it is an all-in-one dish.

3. You can customize it to your tastes and dietary preferences. Vegan? No problem. Omit the chicken and cheese. Vegetarian? No problem. Omit just the chicken. Don’t like it spicy? No problem. Omit the jalapeno and reduce the chili powder in the sauce. Want it extra meaty? No problem. Add extra chicken or ground beef. 

If you give this recipe a try, you have to promise me something… comment back about how good it was or share it on social media and tag @7corewellness. 

I look forward to hearing how you make it.

To a successful, busy, AND healthy lifestyle,

Jen

Healthy Vegetable and Chicken Enchilada Casserole (with Vegan & Vegetarian Options)

Serves: 4-8

Total time: 90 minutes

Ingredients

For the casserole:

• 8-12 corn tortillas
• Enchilada sauce (recipe below)
• 1 small onion, chopped
• 1 red bell pepper, seeded and chopped
• 1 jalapeno, seeded and finely chopped
• 1 small zucchini, chopped
• 1 can of black beans, drained and rinsed
• 1 cup frozen corn
• 3 cups fresh spinach, chopped
• 1-2 chicken breasts, cooked and shredded (omit for vegan and vegetarian)
• 1/2 cup chopped cilantro, divided 
• 1 cup shredded pepper jack cheese (omit for vegan)

For the enchilada sauce:

• 1 tsp of olive oil
• ½ cup of finely chopped onion
• 2 cloves of garlic, crushed
• 1 (14 oz) can of tomato sauce
• 1 Tbsp of chili powder
• 1 tsp of cumin
• ½ cup of water

Directions

1. Preheat the oven to 400 degrees. Brush a 9x13 casserole dish with olive oil.
2. For the sauce: In a small saucepan, warm 1 teaspoon of olive oil over medium heat. Saute onion for 5 minutes. Add garlic and saute for an additional 1 minute. Add remaining ingredients and simmer for 10 minutes. Set aside.
3. For the filling: In a large skillet, warm 1 tablespoon of olive oil over medium heat. Saute onion until softened. Add garlic and saute for an additional 1 minute. Then, saute the red pepper bell and jalapeno until softened. Next, add the zucchini and cook until softened. Add the black beans, corn, spinach, and chicken (if adding). Stir and cook until warmed through. Stir in ¼ cup cilantro. 
4. Pour ¼ of the enchilada sauce at bottom of the casserole dish. Place a single layer of corn tortillas on the sauce (You may need to cut them in half). Layer with ½ of the filling, then ⅓  of the cheese, and another ¼ of the enchilada sauce. Repeat with a layer of corn tortillas, remaining filling, ⅓ the cheese, and another ¼ of the sauce. The final layer consists of the remaining tortillas, sauce, and cheese. Sprinkle with remaining cilantro. 
5. Bake for 30 minutes. Let sit for 10-15 minutes before cutting and serving. 

Note: To make it vegan, omit chicken and cheese. To make it vegetarian, omit the chicken. To make it meatier, add more chicken or ground beef. To make it less spicy, omit the jalapeno and decrease the chili powder in the sauce. To make it spicier, add more jalapeno.

My family and I regularly get together with our neighbors and we always eat well! Meats commonly found on the menu are skirt steak, brisket, or pulled pork. Gourmet salads, grilled vegetables, and other fancy sides typically accompany the main dish. Oh! And homemade pies! One neighbor is called the Pie Guy for his incredible sweet treats. We are very fortunate to have such awesome neighbors to hang out with.

A few weeks ago, we had another fabulous neighborhood gathering and I wanted to bring a new salad. I had extra green beans, fingerling potatoes, and fresh dill I needed to use. Together those sounded like they could make a tasty side dish.

Googling recipes with those ingredients, I couldn’t find one I liked so I ventured to make my own adding other ingredients I had available - tomatoes and radishes.

The neighbors loved the creation and most got second helpings. Thankfully there was some for me to take home and have the next day for Sunday lunch.

Do you have a salad with green beans and potatoes you love? I’d like to hear about it. Share your recipe with me in the comments.

To a successful, busy, AND healthy lifestyle,

Jen

Dilly Green Bean and Roasted Potato Salad

Serves: 8

Total time: 60 minutes

Ingredients

For the salad:

• 4 cups fresh green beans, trimmed and cut into 1 ½ inch pieces
• ½ pound fingerling or small red potatoes
• 1 ½ cup grape tomatoes, halved lengthwise
• 2-3 radishes, halved and sliced
• 1 small shallot, diced
• Olive oil
• Salt and pepper

For the dressing:

• 3 Tbsp olive oil
• 1 ½ Tbsp red wine vinegar
• 2 Tbsp fresh dill, chopped
• 1 tsp of lemon zest
• 1 ½ tsp of lemon juice
• ¼ tsp salt
• ½ tsp pepper

Directions

1. Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil. 
2. Slice potatoes about ¼ inch thick and lay out on the baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat. Bake for 15-20 minutes or until browning and tender. Set aside to cool.
3. While the potatoes are roasting, blanch the green beans by first bringing a large pot of water to boil. Once boiling, add the green beans and cook for 2 minutes. Meanwhile, fill a large bowl over half way with ice, then fill with water to rapidly cool the green beans in after cooking. Drain the green beans in a colander and then add to the bowl of ice water. Let sit until cool, then drain again. 
4. In a large bowl combine green beans, potatoes, tomatoes, radishes, and shallot. 
5. In a small bowl, whisk together all the ingredients for the dressing. Pour over vegetables and toss to coat.
6. Serve immediately or cover and refrigerate until ready to eat.

My gluten sensitivity makes satisfying my sweet tooth hard. Which can be a good thing, because I am not as tempted to eat as much dessert and other goodies. But there are times I would like a sweet treat, especially for a holiday event.

The night before July 4th, I decided I would like a gluten-free dessert for independence day. I didn’t have time to go to the store so I challenged myself to make something with only what I had at home. It was a fun challenge for me to come up with a dessert that fit the occasion from what I had on hand. 

My main ingredients of choice: frozen mixed berries and coconut flour. Surely, I could find a recipe for berry bars using coconut flour?

I searched for recipes online but couldn’t find one that fit exactly what I was looking for. So I combined parts and ideas from three different recipes and came up with this one. 

I am notorious for trying new recipes when I host or attend a gathering. Usually, they come out pretty tasty. And thankfully this one turned out well and was enjoyed by those that tried it. 

In addition to being gluten-free, these bars are also dairy and egg free.

I serve it with homemade vanilla ice cream. You could also top it with dairy-free ice cream or homemade whipped cream or coconut cream. 

If you give this dessert a try, let me know what you think in the comments below.

To a successful, busy, AND healthy lifestyle,

Jen

Gluten-free, Vegan Berry Bars

Serves: 12

Total time: 60 minutes

Ingredients

For the crust:

• 1 cup coconut flour
• ⅓ tsp kosher salt
• ¼ tsp pure maple syrup
• ½ cup coconut oil, solid

For the filling:

• 3 cups fresh or frozen berries of choice
• 1 tbsp pure maple syrup
• 2 tsp tapioca flour
• Pinch of salt

For the topping:

• 2 tbsp coconut sugar
• ½ cup gluten-free old fashioned or thick-cut oats
• ¼ cup reserved crust mixture

Directions

1. Preheat oven to 350 degrees. Line an 8x8 baking dish with parchment paper and grease with coconut oil.
2. For the crust: In a medium bowl, mix together coconut flour and salt. Stir in syrup and coconut oil forming a soft ball. Reserve ¼ cup for the topping. Press remaining dough evenly in the prepared baking dish. Bake for 12-14 minutes until golden brown. Remove from oven to cool.
3. For the filling: While the crust bakes, combine all the filling ingredients in a saucepan, cover, and bring to a boil over high heat. Stir and reduce heat to medium. Mash up the fruit and cook for 5-8 minutes, stirring occasionally, until thickened. Pour over the baked crust.
4. For the topping: In a small bowl, combine topping ingredients of coconut sugar, oats, and reserved crust mixture. Sprinkle on top of the filling.
5. Bake for 25-30 minutes until topping is golden. 
6. Remove from oven and let cool completely before cutting. Cut into bars and place the baking dish in the fridge to harden the bars. If not serving the same day, cover with plastic wrap or store bars in an airtight container in the fridge. Enjoy within 2 to 3 days of making.