Healthy Corn-Free Nachos

When I found out I was allergic to corn, nachos are one of the things I had to let go. Last week, I decided it was time to work on a new version. I also received a gift at Christmas from my sister of Fresco Spice Blends, so I tried out the Sweet Red Bell Pepper and Garlic Spice Blend and it turned out delicious!


To recreate my creation, start with placing olive oil over the bottom a skillet and placing the chicken in it. Then coat the top of each piece of chicken with a mix of the fresco blend, ground cumin, and a dash of red cayenne pepper. Flip the chicken to the other side and spice up that side with the same combination.


While the chicken finishes cooking, spray a cookie sheet then place a bag of veggie chips (I used Trader Joe’s) on a cookie sheet and dice up vegetables. Once chicken is done, add zucchini and onions and saute for five minutes.


Upon completion, place the chicken and veggies that have sautéed on top of the chips.  Add other veggies, if desired. Optional, top veggies with cheese. Bake for 15 minutes at 350° F. For serving, I had peach salsa and guacamole. It was scrumptious!


Healthy Corn-Free Nachos
Prep time:
Cook time:
Total time:
Serves: 6
  • Gluten-free, corn-free chips of your choosing (I like <a href=””Terra Chips</a>)
  • 1/2 red bell pepper, diced
  • 1/2 yellow bell pepper, diced
  • 1/2 orange bell pepper, diced
  • 1/2 sweet onion, diced
  • 1 medium zucchini, diced
  • 1 lb boneless skinless chicken breasts
  • Olive oil
  • Fresco Spice Blends Sweet Red Bell Pepper and Garlic Blend
  • Cumin
  • Cayenne pepper, to taste
  • Guacamole, as desired
  • Salsa, as desired
  • Colby Jack Cheese, as desired
  • Sour cream, as desired
  1. Preheat your oven to 350°F and line a baking sheet with parchment paper. Pour the veggie chips on the paper and spread them out like you would nachos. Set aside.
  2. Cut the chicken into cubes or strips. Season with Fresco Spice Blend, cumin, cayenne pepper, salt and pepper. Set aside.
  3. Heat a glug of olive oil in a sauce pan over medium heat. Once hot, add the chicken and cook, stirring frequently, until chicken is cooked thoroughly. Transfer to a separate bowl and set aside.
  4. Return the sauce pan to the stove and add another splash of oil. Add onion, peppers and zucchini. Cook for 5-8 minutes, or until they begin to soften.
  5. Turn of the stove and transfer the sauteed vegetables to the bowl with the chicken.
  6. Once the oven is preheated, top the veggies chips with the chicken and veggie mixture. Sprinkle with cheese and place in the oven for 10-15 minutes, or until the cheese is melted. If desired, turn on the broiler.
  7. Transfer the chips, once they’re ready, to a big plate. Serve with guacamole, salsa, additional cheese and/or sour cream, as desired.
  8. Share and enjoy!

Lime Chicken Avocado Soup

I wanted to change-up flavors a bit, so I tried out this soup. If you are like me, anything that has avocado sounds delicious. To start off, the night before, dice up the veggies and put them in a container with the two limes cut into quarters with the juice squeezed out. Combine the spices with this mix to marinate overnight in the fridge.


Using a slow cooker, take out the limes and place the chicken in the slow cooker first. Then layer in the veggies and black beans. Lastly, pour all of the chicken broth into the mix.


Cook on low for 8-10 hours. Remove the chicken, shred, and take a taste of the soup to taste if any additional spices are needed. At serving,  garnish each serving with avocado. I served mine with a lime wedge as well, so each person could choose their lime flavoring and sweet potato chips. Continue reading “Lime Chicken Avocado Soup”

Taco Soup

I mean who doesn’t want an easy and warm meal in this cold weather? This was one of those recipes where I was using up what I had because going to the grocery store was just not going to happen. I was clicking around the internet for inspiration and taco soup is what came to mind.



  • 1 pound of ground turkey
  • 2 celery stalks diced
  • 1 can of black beans
  • 1/2 sweet onion diced
  • 1 cup frozen spinach
  • Salt to taste
  • 1 jar of vodka sauce (hey you gotta use what you have!)
  • 2 tsp of Cumin
  • 1 32 oz chicken broth carton
  • 1 tbsp of dried cilantro
  • 1 tsp red cayenne pepper (optional for spice)

Continue reading “Taco Soup”

Garlic Lime Stir Fry with a Kick

A few nights before Adel’s wedding, I was tasked with coming up with a recipe that everyone in her house could eat. That may not sound difficult, but with food allergies, you’d be surprised. Her now hubbie is gluten-free and I’m corn-free, so I had my work cut out for me (corn is a common substitute in gluten-free foods). Thankfully, it turned out to be delicious , healthy, and easy.

Garlic Lime Stir Fry

Garlic Lime Stir Fry with a Kick

  • 1 package of rice noodles
  • 3-4 limes
  • 1.5 tbsps minced garlic
  • 1 lb chicken breast or 1 package of chicken sausage (Trader Joe’s Apple Chicken sausage is what I used)
  • 1 cup chicken broth
  • 1/2 cup of water
  • 1.5 cups fresh broccoli florets
  • 1 cup of baby carrots
  • 1 cup sugar snap peas
  • 1/2 sweet onion, diced
  • 1/2-1 tsp of red cayenne pepper, depending on level of spicyness
  • Olive oil, for cooking


Heat olive oil in a large skillet until hot. Add garlic and cook either chicken until center is no longer pink. When cooked thoroughly, remove from heat and set aside.

While chicken is cooking, bring a pot of water to boil.

In a separate sauce pan, add vegetables, chicken broth, juice of 2 limes, red cayenne pepper, and water. Place lid on top of the pot and turn the heat up to medium. Once boiling, let steam for 5 minutes

While the veggies are steaming dice the chicken into bite sized pieces and add the rice noodles to the pot of boiling water.

After 5 minutes, place the chicken in with vegetables continue to steam until vegetables are softened.

While steaming, rinse rice noodles in cold water to help separate

Once vegetables are softened, place noodles in and cook for 2 minutes on low heat, just to warm the noodles.

Serve with lime wedges for additional seasoning as wanted and enjoy!

Crock-Pot Red Thai Curry Chicken with Spaghetti Squash

Oh my goodness – this was delicious! I had chicken and a spaghetti squash for a recipe I use often, but wasn’t quite in the mood for that recipe. It is no secret that I love my Crock-Pot(s). So in researching I combined a couple of recipes and tried this awesome recipe. I highly recommend it if you want to put a healthy spin on red Thai curry.

Red Thai Curry Spaghetti Squash

Crock-Pot Red Thai Curry Chicken with Spaghetti Squash

Continue reading “Crock-Pot Red Thai Curry Chicken with Spaghetti Squash”

Crock Pot Minestrone Stew and Garlic Bread Recipe

I love minestrone soup. There is just something about it, especially with the freezing temperatures that Chicagoland has been having lately that just warms me up. And garlic bread… delicious for dipping! This garlic bread recipes is one of the my most requested dishes (and it is SO easy!). I set out to make a crock pot minestrone soup, that ended up being a stew, but a seriously fabulous and healthy one at that!


Minestrone Stew Ingredients:

  • 3 stocks of celery diced
  • 3/4 cup diced carrots
  • 1/2 cup frozen peas
  • 1 can tomatoes (I put the juice in as well)
  • 3/4 can tomato paste
  • 1/2 sweet onion diced
  • 1 can navy beans drained
  • 1 cup frozen spinach
  • 1 medium zucchini diced
  • 2 cups of pasta of your choice that is on the smaller side (I used butterfly whole wheat)
  • 3 bay leaves
  • 3 tbsps minced garlic
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt and pepper to taste
  • 32 oz (organic) chicken broth (or vegetable)

Continue reading “Crock Pot Minestrone Stew and Garlic Bread Recipe”

The Gluten-free Diet: Myth or a Real Concern?

The gluten-free diet has taken hold of our nation at an alarming rate in recent years. For conventional physicians, if you do not have Celiac disease, you can eat gluten and stop listening to your friends. Recent media news and late night show hosts like Jimmy Kimmel have even bantered people for following a gluten-free diet by associating it with another fad diet. But are their symptoms really a placebo effect?


First, what is gluten?

Sorry the Jimmy Kimmel clip above didn’t answer this for you. Gluten is a protein made from glutenin and gliadin found in barley, rye, and wheat plants. Our bodies need protein, and the building blocks for making proteins called amino acids, both non-essential (made by our bodies) and essential (ones our body cannot make and need to be consumed from our diet). However, in the last 30 years the way crops are grown have changed drastically, and maybe not for the better. The herbicides and pesticides have been extremely effective for increasing crop yield making farmers very happy. Continue reading “The Gluten-free Diet: Myth or a Real Concern?”

Healthy New Year’s Breakfast – Overnight Oatmeal

Who doesn’t love overnight oatmeal (or oatmeal in general) this time of year? With cold, rain-turns-to-snow mornings, few things are more satisfying and comforting as a warm, gooey bowl of oatmeal. Except maybe delicious oatmeal you don’t have to worry about in the morning!

 I love this easy, endlessly customizable recipe. Not only is it healthy and delicious, it’s perfect for a grab-‘n’-go breakfast. It’s especially great if you work out before work and need a high protein belly to get you ready for the day.

Overnight Oatmeal

Continue reading “Healthy New Year’s Breakfast – Overnight Oatmeal”

Grown-up Grilled Cheese and Tomato Soup (Corn-free and Gluten-free)

Grown-up Grilled Cheese and Tomato Soup (Corn-free and Gluten-free)I was an incredibly picky eater as a child. My mom couldn’t get me to eat healthy (which is ironic since I now have a degree in nutrition and love eating healthy). As a child, one of my favorite things to eat was grilled cheese and tomato soup. As an adult I still love it, but I like to make it a bit healthier. Recently one of my best friends and I sat down for an evening of grown up grilled cheese and tomato soup with a side of Brussels sprouts and fruit. It was delicious!

Grown up Grilled Cheese and tomato soup

Gluten-free, Corn-free Crock-Pot Tomato Soup

  • 1 sweet onion diced
  • 1 carton of free range organic chicken broth 32 oz
  • Fresh basil diced (about 3/4 cup + garnish)
  • 2 15 oz cans of tomato sauce
  • 2 fresh tomatoes diced
  • 1-1 1/2 cups of milk of your choice (I used almond)*
  • 2 Tbsp minced garlic
  • 2 Tbsp sugar in the raw
  • 1 Tbsp red cayenne pepper (increase or decrease depending on level of spiciness)
  • 3/4 cup rice flour

Continue reading “Grown-up Grilled Cheese and Tomato Soup (Corn-free and Gluten-free)”

Taco Salad – Quick and Easy (Corn and Gluten Free)

I don’t know about you, but I LOVE Mexican food. This is a problem when you have a corn allergy like I do. So creating fun Mexican dishes is one of my favorite things. Most taco salads are served in corn shells with corn on top. I got the idea to change up the veggies a bit when I went to an Authentic Mexican restaurant and in their veggie burrito they had things like zucchini and squash. Why not mix up the veggies a bit? It is also easy to pack for lunch! Just leave the salsa separate until you are ready to eat it.

Taco Salad Making

Continue reading “Taco Salad – Quick and Easy (Corn and Gluten Free)”

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