Summer Recipes with Iris Briand, RDN

Looking for fun meal ideas? Check out these simple and delicious recipes!


Iris' Delicious Caprese Chicken Recipe (Low Carb Meal)

Serves 2-4

Isn't this surprising? This recipe can help to build energy levels with its active B-vitamins and high-quality protein, to stay satisfied and focused throughout the day!  Protein is the #1 hunger fighter, so you can take a break from thinking about food for many hours :) 

Yields 3 servings

Recipe Key:  1 T = 1 Tablespoon


  • 2 Large Organic Chicken Breasts

  • 2 On the Vine Tomatoes

  • 10 Basil Leaves

  • 4 Slices of Fresh Mozzarella

  • 2T of Freshly Grated Parmesan

  • 2 Garlic Cloves

  • 1/2 tsp of Dried Oregano

  • 1/4 tsp Paprika

  • Real Salt (brand of unrefined sea salt) and Pepper, to taste

  • 2/3 lb asparagus, about 5 spears each


  1. Pre heat oven to 350.

  2. Gently cut a pocket in the two chicken breasts (deep enough to stuff in the

    ingredients, but not all the way to the other side or ingredients will leak out).

  3. Layer tomato, basil, mozzarella, and Parmesan inside the pocket.

  4. Coat outside well with minced garlic, paprika, and oregano.

  5. Bake on 350 for 40 minutes.

  6. Serve immediately! Pairs well with lightly roasted asparagus. Roast asparagus on a cookie sheet, with a tiny drizzle of olive oil, during the last 12 minutes of baking the chicken!

  7. Store any leftovers in a container for up to 3 days in the fridge.



Iris' Crustless Quiche (Low Carb Meal) 

Yields 8 servings


  • 16 free-range, organic eggs

  • Cheese of choice (1/3-1/2 cup): gruyere, swiss, etc. (optional) 

  • 2-3 shallots, sliced thin

  • 1 red pepper, minced (or 1/2 red bell pepper and 1/2 green bell pepper for more color) 

  • 1/2 bunch kale (remove the woody stem) or one bunch of spinach

  • A few handfuls of fresh basil leaves

  • 3 T organic butter, ghee or virgin coconut oil

  • 2 T water

  • A few pinches of ‘Real Salt’ (unrefined/unbleached sea salt) and freshly ground black pepper


Pre Step: Pre-heat oven to 350.

  1. Melt one T butter, ghee, or coconut oil oil in a skillet over medium heat. Place shallots & bell pepper in the skillet. Cook for 3- 4 minutes stirring often until vegetables are tender.

  2. Beat the eggs in a large bowl with salt and pepper and 2 T water.

  3. Fill saucepan with tightly fitting lid with 1” water. Place a steaming basket in the saucepan. Transfer well-washed kale to the steaming basket, top with the lid, and bring water to a boil.

  4. Once boiling, set a timer for 5 minutes or until soft. If using spinach, skip this step.

  5. Grease two 9” glass pie pans or cast iron skillets and add beaten eggs to each. Sprinkle in the vegetable mixture and fresh basil leaves. If using spinach, add raw spinach to the egg mixture at this time. 

  6. Place in the oven and let cook for 25 minutes or until set. Once the eggs are almost set, approx. 23 minutes, shred some cheese with a cheese grater and add to the top. Place back in the oven and let cheese melt. 

  7. Stores well in the fridge for up to 4 days. Simply cover with a plastic bag and tie the ends of the bag with a twisty tie. This is a great choice for any meal! 

FullSizeRender 81.jpg

Screen Shot 2018-07-09 at 4.38.25 PM.png

Iris’ Gluten Free Pesto Green Bean "Pasta"-

Perfect for a personal-sized entrée or side-dish


  • One large handful of fresh green beans

  • Freshly squeezed lemon juice from 1/4 lemon 

  • One large handful of fresh basil leaves

  • 8-10 dry-roasted hazelnuts, chopped coarsely

  • A few tsp extra virgin olive oil

  • Sprinkle of black pepper and Real Salt or any unrefined sea salt

  • Optional:

  • 1/2 Shallot, minced, 

  • 6-10 cherry tomatoes, chopped in half

  • Fresh parmesan, or other favorite cheese, shredded, to taste

  • 2 T homemade pesto (see recipe below)


  1. Snap off the ends and stringy parts of the green beans. Then snap them in half.

  2. Place a saucepan with steaming basket on stove with high heat. Once water is boiling, drop the beans in the basket and top it with the saucepan lid. Turn stove to simmer and let cook for 3 minutes, or until bright green. 

  3. Transfer beans to a large soup bowl and mix in the remaining ingredients.

  4. If skipping the pesto step, just add more olive oil, salt, minced shallot, and chopped basil! Enjoy!

Basil & Parsley Pesto Recipe


  • 1 bunch Basil

  • 1 bunch Parsley (omit parsley & add 2 bunches of basil if you prefer just basil pesto)

  • 3 cloves of garlic or 1-2 shallots

  • ½ cup of raw pumpkin seeds, sunflower seeds, and/or walnuts

  • ½ to ¾ cup of extra virgin olive oil

  • Real Salt (to taste, or any unrefined, unbleached sea salt

  • Pinch of black pepper


  1. Blend first 3 ingredients in food processor or finely chop. 

  2. Toast seeds and/or nuts in a skillet of med.-low heat, until ‘puffed’ (5 to 10 minutes), stirring often. Let cool before adding to the food processor to prevent the plastic from leaching.

  3. Add the seeds to the rest of the ingredients and pulse until desired texture. 

  4. Lastly, add the oil, salt, and pepper.

Screen Shot 2018-07-09 at 4.37.43 PM.png

Screen Shot 2018-07-09 at 4.12.17 PM.png

Iris’ Gluten-Free Zucchini Bread

Yields 2 large loaves or 3 small loaves

Dry Ingredients:

  • 2 1/4 cups homemade flour mix:

  • 1 cup fresh ground Gluten free oats

  • 1/2 cup fresh ground golden flax seeds (or brown)

  • 1/3 cup coconut flour 

  • 1/4 cup fresh ground raw sunflower seeds

  • 2 T arrowroot flour 

  • 1.5 T aluminum free baking powder

  • 1/2 tsp Real Salt (unrefined, unbleached sea salt)

Spices: 2 T ground cinnamon; Optional: 1 tsp ground allspice and dried ginger, 1/2 tsp nutmeg, pinch of ground clove


Liquid Ingredients:

1/3 cup butter 

2 T virgin coconut oil 

1/2 cup Strauss Brand whole-fat plain yogurt 

4 eggs

2 T raw honey

2 tsp pure vanilla extract 

1 T lemon juice from a freshly squeezed lemon


Mix-In Ingredients:

  • 2 cups freshly grated zucchini

  • 3/4 cup unsulfured dried fruit such as currants, prunes, apricots, etc. (optional) 

  • 1/2-3/4 cup finely chopped nuts: pecans and walnuts 


Pre Step: Preheat oven to 350 degrees and grease the baking dishes with butter. 

  1. Grind seeds/oats into flour using a coffee grinder. Grate zucchini on a box grater. Chop nuts. 

  2. Mix all dry ingredients in a large mixing bowl.

  3. Beat eggs and then add all the liquid ingredients in another large mixing bowl. 

  4. Gently stir dry ingredients into wet, just until lightly mixed. 

  5. Done when toothpick comes out clean, about 50-60 minutes. Enjoy! 

Screen Shot 2018-07-09 at 4.29.50 PM.png


Iris' Veggie Omelet For Any Meal (Low Carb)

Yields 3 servings


  • 5 eggs

  • 2 shallots, sliced thin

  • 1 small red pepper, minced

  • 1 T water

  • A few pinches of ‘Real Salt’ (unrefined/unbleached sea salt)

  • 1/8 tsp freshly ground black pepper

  • 3 T organic butter, ghee or virgin coconut oil

  • 1 avocado, sliced thin

  • Optional: cherry tomatoes, basil leaves, local salsa, favorite cheese


  1. Melt one T butter, ghee, or oil in a stainless steel or cast iron skillet over medium heat, and place shallots & bell pepper inside of the skillet. Cook for 3- 4 minutes stirring often until vegetables are tender. Transfer veggies to the plate you plan to serve the omelet.

  2. Beat the eggs with salt and pepper and 1 T water.

  3. Coat skillet with 1 T butter/coconut oil & add egg mixture until the eggs begin to set on the bottom of the palm about 40 seconds.

  4. Gently lift edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and bottom of the pan. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to firm up.

  5. Sprinkle the vegetable mixture on one side of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another 30 seconds on each side.

  6. Slide the omelet out of the skillet and onto a plate.

  7. Chop the omelet in thirds and serve with your preferred sides.

  8. Top with sliced avocado. Suggested toppings: sliced cherry tomatoes, a few chopped basil leaves, local salsa, and a little shredded parmesan, manchego., or feta.


For weekly recipes and videos, follow Sol Food Nutrition on Facebook and Instagram!