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Perfect Pan Seared Chicken

Perfect Pan Seared Chicken Thighs

Protein, Cooking Method

By the time I quit dieting I was SICK of chicken breasts. This chicken thigh cooking method helped me fall in love with chicken again. Healthy eating doesn't have to mean dry and flavorless food. 

Get my favorite chicken seasoning here!

Ingredients

  • Chicken Thighs, bone in, skin on
  • Favorite Seasoning
  • Avocado Oil
  • (Oven safe pan)

Directions

  1. Preheat oven to 425º
  2. Dry chicken thighs with a paper towel and season generously....
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10 Tips to Add Amazing Flavor to Meat

healthy eating protein tips May 06, 2022

Great tasting meat relies on flavor and proper cooking technique. Follow these 10 tips to elevate the flavor and taste of what’s on your plate! 

 

#1. Fat is flavor. The fattier cuts of meat like chicken thighs and rib-eye bring natural flavor inside the fatty marbling. Those are my two favorite cuts by the way. And they also do well retaining natural moisture, which means they don’t dry out as easily. I stopped eating chicken breasts when I leaned the fat in the chicken...

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Healthy Salad Essentials & What to Avoid

It's not just fresh ingredients! A healthy salad is just like any complete meal and includes the top three essential nutrients your body needs to stay healthy and satisfied: fiber, protein and healthy fat. Unfortunately, there are a lot of imposters that mimc healthy salad ingredients, which is why, you need to know more about what's essential and what to avoid. 

Learn more and follow the highlighted links below to my 9 favorite healthy salad recipes

FIBER FOUNDATION

Brussel...

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Healthy Spring Chicken Recipe

 

Chicken, Cauliflower & Artichokes

Complete Meal, Protein, Meat

The flavors of this dish sing! The lemon coming through in the perfect way to make the dish the best spring time dinner in your rotation. 

TIP: Save time by using frozen artichoke hearts, available at Kroger stores and Trader Joe's.

 

Ingredients

  • 4 large artichokes, trimmed and sliced (or sub frozen)
  • one lemon, zest and juice.
  •  4-6 chicken thighs (bone in skin on)
  • 1 teaspoon Kosher Salt
  • 1...
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Constantly Hungry & Fighting Cravings?

Hunger and cravings are the primary signals your body uses to ask for the three key nutrients it needs to survive and thrive. Once it’s properly fed it will tell the brain to “Stop eating, I’m satisfied”. Fiber, protein and healthy fat are the three key nutrients that manage hunger and work best when consumed whole, in real, unprocessed foods. 

Fiber is essential because it stays behind in your digestive tract to feed your good-gut-bacteria that literally...

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Ricotta Toast 3 Ways!

 

Ingredients:

  • 1 cup ricotta full fat
  • 4 slices sprouted grain Bread

Directions:

  1. Toast your bread until golden brown
  2. Whip the ricotta in a food processor for 1-2 minutes, or until very smooth.
  3. Top toast with ricotta & preferred toppings

1 Sweet & Simple

Olive oil, balsamic vinegar, salt & pepper

2 Juicy Tomatoes

Cherry Tomatoes sliced in half, salt, pepper, olive oil & fresh basil

3 Natural Dessert

Raspberries, fresh mint &...

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Easy High Fiber Breakfast

 

Ingredients:

  • .5-1 cup Lentils (Fiber*)
  • 2 eggs (Protein)
  • 1 Tbsp Butter or Coconut Oil (Fat)
  • Chili Onion Crunch (Flavor*)

Great Fiber Sources:

  • Black Beans
  • Pinto Beans
  • Lentils

To build the perfect breakfast I start with my most important nutrient FIBER (find out why fiber is my #1 focus). I pick my fiber source from the short list above and cook it based on package instructions. 

I find some of my favorite pre-cooked lentil packs at Trader Joe's & Whole Foods. But I've also...

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Chickpea Salad

Protein, High Fiber, Meal Base

Ingredients

  • ½ cup plain full-fat Greek yogurt
  • 3 tablespoons mayonnaise
  • 2 tablespoons lemon juice
  • 1 ½ teaspoons Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 teaspoons minced fresh dill
  • 1 tablespoon parsley
  • 3 (15-ounce) cans chickpeas, rinsed
  • 1 cup finely diced celery (about 3 stalks)
  • optional ½ cup thinly sliced scallions, white and green parts (2 to 3 scallions)

Directions

  1. In a small bowl whisk together yogurt,...

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