A Simple Way to Start Fresh In Your Kitchen this Spring

Boost your mood and your health with a fresh recipe for the season!

By Lauren Holler, ALC, Holistic Nutrition and Wellness Coach

Spring is here, and it's such an energizing time! With the sun out and flowers blooming, I'm always motivated to clean up, spend more time outdoors, and try fresh produce from local farmers' markets in my weekly recipe lineup.

I often get asked for easy and healthy recipes, especially from busy parents and those with hectic schedules.

With the busyness of Spring, we can lose sight of how much our food choices impact our mood as well as our energy levels.

It’s tough to stay out of a rut and be creative in the kitchen when our plates are so full. So, I hope this recipe inspires you to enjoy cooking this season!

One of our go-to meals right now is chicken thighs. We love them with the skin on as it adds great flavor and moisture. The skin also provides natural collagen, which we produce less of as we age…. Remember to choose hormone-free, antibiotic-free chicken for the best quality. If you can, grab some from the meat man at your local farmers' market!

Asparagus is currently in season and is a nutritious addition to any meal. It's packed with vitamins A, C, and folic acid, which support a healthy immune system and gut. Pair it with cauliflower mash or a sweet potato, and you've got a delicious and balanced meal!

This prosciutto wrapped, asparagus stuffed chicken recipe is a spin on chicken saltimbocca roll-ups! Served over truffle cauliflower mash! (For a few less steps, you can serve with baked sweet potatoes, too) 

Pro-tip: Cook extra for leftovers. It makes meal prep so much easier, taking the stress out of your next day when lunch time comes around!

Ingredients (4 servings):

  • 1 head cauliflower  (for less steps — go with 4 baked sweet potatoes)

  • 1 TBSP Truffle Oil 

  • 1/4 C Fresh grated Parmesan 

  • 2 TBSP Grass Fed Butter

  • Splash of milk (raw milk, coconut, your choice) 

  • 8 Slices Prosciutto 

  • 4 chicken thighs (boneless) 

  • 1 Asparagus bunch (woody ends trimmed)

  • 1/4 C Arrowroot starch 

  • 2 TBSP Dijon mustard 

  • Garlic

  • 2 TBSP fresh lemon juice 

  • 1/4 C dry white wine (or chicken broth) 

  • 8 Fresh sage leaves 

  • Sea Salt

  • Pepper

  • Digital Meat Thermometer — every kitchen needs one! 

  • Toothpicks 

Instructions:

  • Prepare Truffle Cauliflower Mash (or Baked Sweet Potatoes):

    • For cauliflower mash: Cut the cauliflower into florets and steam (boil) until tender. Put the cauliflower in vitamix (or blender) with truffle oil, grated Parmesan, grass-fed butter, and a splash of milk until smooth. Season with salt and pepper to taste.

    • For baked sweet potatoes: Preheat the oven to 350°F. Scrub the sweet potatoes, wipe with olive oil, pierce them with a fork, and bake for 60 minutes or until tender.

  • Prepare Chicken Saltimbocca Roll-ups:

    • Flatten the chicken thighs to an even thickness.

    • Spread each thigh on one side with Dijon mustard and sprinkle with minced garlic.

    • Place 2 asparagus spears on each chicken thigh and roll up tightly.

    • Wrap each chicken roll-up with 2 slices of prosciutto and a sage leaf and secure with toothpicks.

  • Cook Chicken:

    • Heat a skillet over medium-high heat.

    • Dredge the chicken roll-ups in arrowroot starch, shaking off any excess.

    • Add the chicken roll-ups to the skillet and cook for 3-4 minutes on each side or until golden brown.

    • Add fresh sage leaves, lemon juice, and white wine (or chicken broth) to the skillet. Put chicken in oven for 10-15 minutes or until the chicken reaches an internal temperature of 165°F as measured with a digital meat thermometer.

  • Serve:

    • Remove the toothpicks from the chicken roll-ups and serve them over the truffle cauliflower mash or with baked sweet potatoes

    • If you love the chicken thighs, add them to your weekly line up too — rotate in green beans for asparagus, or some sliced tomatoes, you can also swap small new potatoes or a Jasmine rice for the sweet potato or cauliflower. 

Cheers to Spring, sunshine, and simple yet nutritious and delicious meals!

Lauren is a therapist and holistic nutrition coach offering individual therapy in person in Fairhope, Alabama or virtually to Alabama residents through Live and Love Wellness. www.LandLWellness.com 

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