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Another staple in our house growing up was chicken Parmesan. The flavors now bring me all kinds of nostalgia and when panfried chicken is swimming in marinara, I am a happy girl. So, this bowl was created, and it is filled with that classic flavor and coated with a dairy-free Parmesan that is sure to become a fridge necessity from now on. 

Serves 4

Dairy-Free Parmesan 

⅓ cup (47 g) raw cashews 

3 tbsp (18 g) nutritional yeast 

½ tsp garlic powder 

½ tsp onion powder 

½ tsp salt 

Meat 

1 lb (454 g) chicken tenders 

Salt and pepper

1 egg 

¾ cup (170 g) cassava flour* 

2 tsp (6 g) garlic powder 

1 tsp dried oregano 

1 tsp dried basil 

1 tsp salt 

¼ cup (60 ml) avocado or olive oil 

1 cup (240 ml) marinara sauce 

Veggies 

1 tbsp (15 ml) avocado or olive oil

1 lb (454 g) butternut squash noodles 

Salt 

1 cup (240 ml) marinara sauce 

¼ cup (10 g) chopped fresh basil 

Dairy-Free Parmesan 

In a food processor, combine the cashews, nutritional yeast, garlic powder, onion powder and salt. Pulse just until it resembles fine breadcrumbs. Be sure not to blend too long or it will turn into nut butter!

Meat 

Cut each chicken tender into 4 to 5 pieces and sprinkle with salt and pepper. Crack an egg into a bowl and whisk it. In another bowl, combine the cassava flour, garlic powder, oregano, basil and salt. Take each chunk of chicken and dip it in the egg to coat, then in the cassava mixture to coat, then onto a plate. Repeat with the rest of the chicken. 

Place a large skillet over medium heat. Once the pan is warm, pour in the oil and allow it to heat up. Place all of the chicken in the pan in one even layer. Cook for 3 minutes per side. Once cooked, remove it from the pan and pour out any remaining oil. Add the marinara sauce to the pan and bring it to a simmer. Add the chicken and let simmer for 2 minutes. 

Veggies 

While the chicken cooks, place a separate large skillet over medium heat. Pour the oil in the pan. Add the butternut squash noodles and cook for 5 minutes, tossing them as they cook. You want them to be tender but still have some bite. Season to taste with salt, then add the marinara and basil. Toss to coat. 

To assemble the bowls, divide the noodles among four bowls. Top each with chicken pieces and a spoonful of marinara, and sprinkle with dairy-free Parmesan.  

Cassava Flour: This Paleo flour is made from the cassava root. It is a great alternative for breading, because it is nut-free but has a slightly nutty flavor and a smooth texture. 

Prep Ahead: Dairy-free Parmesan can be made up to 2 weeks ahead of time and stored in the fridge.

CHEESE-LESS CHICKEN PARM BOWL



Peanut Butter Oatmeal 

Prep time: 10 minutes 

Cooking time: 12 minutes 

Servings:

Ingredients: 

1 and ½ cups steel cut oats  

3 tablespoons peanut butter  

1 banana, peeled and sliced  

4 cups water  

Directions:

Put the oats and the water in your instant pot, put the lid on and cook on High for 12 minutes. Release the pressure naturally for 10 minutes, add the peanut butter and stir well everything. Divide the oatmeal into bowls, top each serving with banana slices and serve. 

Nutrition: calories 172, fat 9, fiber 5, carbs 7, protein 10

Instant Pot Breakfast Recipes



Overnight oats (also known as Bircher muesli) and chia puddings are super convenient and easy brekkies to make ahead of time so that you can have a batch ready in the fridge each morning when you wake up, then simply choose a different topping each day to keep things interesting. The more different-coloured fruits you use, the more vibrant it will look. We love kiwis, berries and bananas, to name just a few. Both the oats and the chia puddings are eaten cold, so they’re great for summertime or in warm weather. 

There is no end to the number of variations you can make, but there are a few essential components that are common to both that will give you the access code to chia pudding and overnight oat nirvana! 

THE ESSENTIALS 

Oats or chia seeds: 

Use whatever oats you have – regular porridge oats, jumbo oats and gluten-free oats will all work well. Chia seeds are packed with nutrition, so they’re a great

addition to your diet. You can get them in most supermarkets and health food stores these days. They swell up and form a pudding-like texture once soaked. You can soak them overnight or for 10 to 20 minutes before eating. 

Liquid: You can use any non-dairy milk (sweetened or unsweetened) that you like or have in your fridge, a fruit juice, such as apple or orange juice, or even just water. You can also mix some non-dairy yoghurt, such as coconut or soya yoghurt, into your liquid for added creaminess. When making chia pudding, the basic ratio is one part chia seeds to six parts liquid.

Fruit: This is where you can really get creative. Fresh berries, chopped banana, kiwi or mango, halved grapes – go wild! The greater variety of fruit and the brighter the colours, the more impressive your dish will look and taste. 

Optional extras: Here are a few optional extras that you could include directly in the mix or as toppings: 

2 tablespoons chopped nuts 

2 tablespoons desiccated coconut 

2 tablespoons nut butter 

1 tablespoon maple syrup or other sweetener 

½ teaspoon cocoa powder

¼ teaspoon vanilla extract 

¼ teaspoon ground cinnamon 

How to serve: Our favourite way to serve overnight oats and chia puddings is to layer them with fruit compote (see p. 26) and coconut yoghurt in a clear glass or shallow bowl, like creating a triple-layer sundae! In a large glass or sundae dish, put the oat or chia mixture on the bottom, then add a layer of a colourful fruit compote, such as mango or berry, in the middle, then a good dollop of coconut yoghurt. Top with some granola, fresh fruit or cacao nibs to add extra flavour and crunch.
 

OVERNIGHT OATS AND CHIA PUDDINGS