Lainie's 3-2-1s: Creamy Cucumber Salad, Blackberry Barbecue Chicken, Chicken Mango Salad Week of June 8th-14th

Craving recipes that I hope will get you excited for summer? I could eat this recipe lineup every day! Plus, we're celebrating the launch of my protein company, Perdi's, with this week's dessert!

THIS WEEK’S 3-2-1s

Preview the recipes below:

3 Meal-Prep Friendly Recipes

* Creamy Cucumber Salad

* Blackberry Barbecue Chicken

* Chicken Mango Salad

2 Tips

* Nasal Breathing for Energy & Calmness

* How Long to Sauna?

1 Drink or Dessert

* Perdi’s Brownie Batter

Three Meal-Prep Friendly Recipes

Creamy Cucumber Salad

It’s perfect and refreshing, just in time for those hot summer days.

Prep time: 10 minutes

Cooking time: 0 minutes

Total time: 10 minutes

Servings: 2-4

Notes: Vegetarian, Higher Protein, Gluten Free. Enjoy in the fridge for 2 days.

Ingredients

• 2 English cucumbers

• 1/2 a lemon juiced

• 1/4 cup Greek yogurt

• 1/2 tsp garlic powder

• 1/4 tsp dill

• 1/4 cup salted sunflower seeds

• salt & pepper, to taste

Instructions

1. Using a vegetable peeler, shave the cucumbers into long, thin ribbons by running the peeler back and forth along the length of each cucumber.

2. Gently pat the cucumber ribbons dry with a paper towel to remove excess moisture, then transfer to a large mixing bowl.

3. Add the lemon juice, yogurt, garlic powder, dill, sunflower seeds, and a pinch of salt and pepper. Toss everything together until the cucumbers are evenly coated.

4. Finish with a sprinkle of extra sunflower seeds on top for added crunch.

5. Serve immediately and enjoy!

Blackberry Barbecue Chicken

The BEST clean barbecue sauce that pairs well with chicken breast OR thighs! Prep this for the week, and you will be so happy you did.

Prep time: 5 minutes

Cooking time: 30 minutes

Total time: 35 minutes

Servings: 6-8

Notes: High Protein, Gluten Free, Refined Sugar Free. Enjoy for up to 5 days in the fridge.

Ingredients

Chicken

• 3 lbs chicken breasts and thighs

• avocado oil

Blackberry BBQ Sauce

• 1 (6 oz) pack of blackberries (1 + 1/2 cups)

• 1 tbsp water

• 1/3 cup apple cider vinegar

• 1 cup ketchup

• 1/4 cup hot sauce (I like Frank’s Red Hot)

• 1/2 cup honey

• 1 tbsp liquid smoke (optional but adds that delicious bbq flavor)

• 1/2 tsp salt

Seasoning Rub

• 1 tbsp smoked paprika

• 1 tbsp garlic powder

• 1 + 1/2 tsp onion powder

• 1 + 1/2 salt

• 1 tsp black pepper

• 1/2 tsp chili powder

Instructions

1. In a saucepan over medium-high heat, add the blackberries and 1 tablespoon of water. Use a spoon or muddler to mash the berries until they release their juices. Strain through a fine mesh sieve to remove the seeds, then return the juice to the pan.

2. Stir in the apple cider vinegar, ketchup, hot sauce, honey, liquid smoke, and salt. Bring the mixture to a rolling boil for 5 minutes, then reduce the heat and let it simmer for about 10 minutes, stirring occasionally, until the sauce thickens. Set aside.

3. In a small bowl, mix all the dry rub ingredients. Place the chicken in a large bowl, drizzle with avocado oil, and toss to coat. Sprinkle the seasoning mixture over the chicken and rub it in until every piece is well coated.

4. Preheat your grill to medium-high heat. Place the chicken on the grill and cook for about 10-15 minutes, flipping halfway through, until cooked through and nicely charred.

5. During the final few minutes of grilling, brush the thickened blackberry BBQ sauce onto the chicken, letting it caramelize slightly. (Save some sauce for serving.) Flip once more to coat both sides.

6. Transfer the chicken to a platter and drizzle with remaining sauce. Serve hot and enjoy!

Chicken Mango Salad

One of my all-time favorite lettuce-less salads! It's full of color, crunch, and flavor!