Coach Bess

Napa Cabbage Chicken Salad Recipe

The tasty greens and protein in this Napa Cabbage Chicken Salad are always a hit at our house!

This easy dinner recipe is a family (and guest!) favorite – we never get tired of throwing this easy, fresh dish together for a light dinner. 

Even though it's a salad, you might be surprised at just how filling it is just served by itself for a meal. The chicken and cabbage combination delivers lots of tasty nutrients, which help keep you full longer than most salads, yet it doesn't feel heavy on your stomach. 

Even the kids like it, and ask for this crunchy entrée often!

Here's how to make the Napa Cabbage Chicken Salad for your own family:

Napa Cabbage Chicken Salad Recipe

Ingredients

Salad:

  • 3 grilled chicken breasts, sliced
  • 1 Head Napa Cabbage, sliced thin
  • 1 bunch green onions, diced
  • Handful chopped cilantro
  • Crunchies for topping:
  • 2 Tbsp butter
  • 1 package ramen noodles, crushed
  • 2 Tbsp sesame seeds
  • 1/2 cup sliced or slivered almonds

    Dressing:
     
  • 1/4 cup cider vinegar
  • 3/4 cup canola oil
  • 1/4 cup maple syrup
  • 2 Tbsp low-sodium soy sauce

Instructions

  1. Combine the shredded cabbage, green onions, and cilantro in a large bowl, cover and refrigerate until ready to serve.
  2. Heat a medium nonstick skillet over medium-high heat. Melt the butter, adding the ramen, sesame seeds, and almonds to the pan. Toast the mixture for about 3-4 minutes, or until browned nicely. Make sure not to burn them.
  3. To make the dressing, set a small saucepan on high heat, and add in all the ingredients together. Stir frequently, until the mixture comes to a quick boil, then immediately remove the pan from the heat. Let the dressing cool to room temp.
  4. Toss the salad mixture, crunchies, chicken, and dressing together just before serving for this quick and delicious dinner!
small pic napa cabbage chicken salad.jpg

Cabbage really is an under-rated superfood - rich in many nutrients, but most notably Vitamin C.  Did you know that cabbage is actually higher in vitamin C than oranges?  This salad is also a delicious source of potassium, sulphur, fiber, magnesium and vitamin E!

I would love to hear how you liked the Napa Cabbage Chicken Salad after you make it! Share your food pics and happy faces in our (FREE)  FRESH Start Online Community on Facebook or you can post a comment right here on this blog!

How-to Make Falafel

Here is a fun picture tutorial on making falafel.  I am always looking for quick and easy bean recipes to add variety to our twice-weekly meatless routine, and this one is perfect!

So for vegetarian night, whip out the legumes, and get some health on your table!  

Here are the simple instructions:  

how-to make Falafel

Ingredients

•    1-15 oz. can pinto beans, rinsed and drained
•    1/2 cup shredded Monterey Jack cheese
•    1/4 cup finely crushed baked tortilla chips
•    2 tablespoons finely chopped cilantro
•    1/8 teaspoon ground cumin
•    1 large egg white
•    2 tsp olive or canola oil

Avocado Spread

•    1/2 mashed peeled avocado
•    3 tablespoons finely chopped tomato
•    1 tablespoon fresh lime juice
•    1/8 teaspoon salt

Remaining ingredients

•    4 pita pockets
•    4 thin red onion slices, separated into rings
•    Alfalfa or spicy sprouts

Instructions

1. To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. 

2. Add cheese and next 5 ingredients; stir until well combined. 

3. Shape bean mixture into 4 oval-shaped patties that are about 1/2 inch thick. Heat a large nonstick skillet over medium-high heat, add oil.

4. When oil is ready, add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated.

5. To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions and greens.

What do you think?  Will you make this healthy recipe in your kitchen? 

Tell me about YOUR favorite falafel recipe, and what you think of this tutorial here in the comments or over on our Facebook community today!

Berry Nutty Smoothie

I have discovered how to have real, lasting (non-crash-and-burn) ENERGY in the morning - and it's with my Berry Nutty Smoothie! 

This smoothie is full of vitamin, mineral and energy-increasing benefits! It is the answer for morning POWER...raise your hand if that sounds like something you could use!

It’s like drinking your vitamins every morning! 

Only takes about 3-5 minutes to whip up and enjoy...oh, and even my picky kids love it!

Smoothies have been around a long time,

so this idea of a liquid breakfast is nothing new.  There are many variations of healthy shakes - many brands, powders, and formulas to choose from out there. But so many of those are loaded with sugar, additives, coloring, etc...why not go FRESH instead? It's too easy! Like so many of my busy-bee clients, I used to struggle with getting a good breakfast eaten before the busy day started...so this easy, quick smoothie has solved that problem!

Are you ready for more energy in your mornings without the “help” of sugar or caffeine? 

Here you go!

Berry Nutty Smoothie

Ingredients

smoothie step 1.jpg
  • 1/2 cup plain or low-sugar Greek yogurt

  • 1 cup unsweetened almond, coconut, rice, or soy milk

  • 1 Tbsp ground flaxseed (start with less for first couple smoothies)

  • 1/2 cup fresh or frozen berries such as strawberries, cherries, or blueberries

  • 1 banana for creamier, sweeter smoothie

  • 1 Tbsp Coconut Oil or other Nut Butter

  • 1/2 cup water (I use Coconut water to get even more energy-giving benefits!)

  • 1-2 handfuls FRESH baby spinach or kale

  • 5-6 cubes ICE (If berries aren’t frozen)

Instructions

  1. Blend at high speed until ingredients are smooth. (Add water or milk as needed to achieve desired consistency!)

  2. Makes 2 – 3 medium smoothies

This snack also makes a great meal replacement, afternoon snack, or dessert when that sweet tooth starts calling!  FULL of protein, natural energy and detoxifying ingredients, this smoothie is more than a non-guilty pleasure - it's GREAT for your health!

About add-ins:

Here is a pic of my fave add in for energy and to help heal my deficiencies caused by a severe autoimmune disease. I get it at Walmart for $13!

There’s so many add-in ideas to use, and for you, it should be about what you’re trying to accomplish through your smoothie!

What I mean is, use the goals you have for your health to determine what you should put in your smoothie:

  • Are you looking to tackle gut healing? Use a bone broth powder or collagen!

  • Need energy, brain clarity or to increase your strength? Add in the one I show you above, OR another protein powder, or even an energy-giving powder, like moringa!

  • Looking to fill up on this smoothie, eat less and promote weight loss? Make sure what you add in gives this a protein boost!

smoothie Jov.jpg

This recipe has been kid-approved for years now and my kids honestly ask for it when I get lazy about making it.

Our systems just work better on it! We poop “right,” we have more energy, we keep our weight where we want it, we just FEEL BETTER!

Are smoothies new to you? Or something you've been including in your healthy habits all along? Would love to hear from you in the comments below!

Here’s a quick video on how to make it!