Take a lesson from health blogger Katie Wells and try protein- and nutrient-rich dishes from her latest tome The Wellness Mama Cookbook.

Makes 4

INGREDIENTS

• • ¼ cup coconut oil or 4 tbsp (½ stick) unsalted butter
• • 1 lb skinless, boneless chicken breasts or thighs
• • 2 minced garlic cloves
• • 1 tsp sea salt
• • 1 tsp freshly ground black pepper
• • 1 tsp dried basil (optional)
• • 3 tbsp coconut aminos or wheat-free fermented soy sauce
• • 3 tbsp pure maple syrup, or more to taste
• • ½ cup cashew pieces, toasted
• • 1 head of butter lettuce
• • ½ small red onion

METHOD

1. Heat the oil in a large skillet over medium-high heat.
2. Cut the chicken into bite-size pieces and add to the skillet. Season with the garlic, salt, pepper and, if using, the basil, and sauté until the chicken is almost completely cooked and is no longer translucent.
3. Add the coconut aminos and stir until the liquid from the coconut aminos starts to evaporate. Add the maple syrup and continue to stir for another 2 to 3 minutes, until the maple syrup and coconut aminos have cooked down and there is very little liquid left in the pan.
4. Add the cashews and stir until heated. Remove from the heat. Allow to cool slightly.
5. Wash, dry and separate the lettuce leaves. Thinly slice the onion. Fill each leaf with ¹⁄8 of the chicken mixture and top with the onion before serving.

Katie Wells, mother of six young children, compiles into book form what she has learned since creating her popular website Wellness Mama. The online resource -- where she curates healthy recipes, natural remedies and DIY beauty products -- has become a go-to for busy moms. And her tome The Wellness Mama Cookbook is an equally useful resource for those looking to put healthier, flavourful meals on the table. – CHRIS DANIELS