Turkey Chili

Servings: 6

Ingredients:

• 1 1/2 tbsp avocado oil or safflower oil divided

• 1/2 Cup Onion, diced

• 1 Large red pepper, diced

• 1/2 Cup Celery, thinly sliced

• 1 tbsp Fresh garlic, minced

• 1 1/2 lbs Lean ground turkey

• 4 tsp Chile powder

• 1 tbsp paprika

• 1 1/2 tsp ground cumin

• 1/4 tsp cayenne pepper (optional)

• 1 Can (14.5 oz) diced tomatoes

• 1 Can (14.5 oz) crushed tomatoes

• 1/2 Cup Water (add more if you want a soupier consistency)

• 2 tbsp tomato paste

• 1 tsp Salt

• Pinch of pepper

• 2 Bay leaves

Directions:

• Heat 1 tbsp of the oil in a large pan -avoid using high heat. Add in the onion, pepper, celery and garlic and cook until they begin to soften.

• Add the rest of the oil and the turkey to the pan. Cook until the turkey begins to brown. Drain off any excess liquid.

• Add in the spices and cook until the turkey is no longer pink and fragrant.

• Add in the tomatoes, water, tomato paste, salt and pepper, stirring until well combined.

• Bring to a boil then stir in the bay leaves, turn the heat to medium-low and cover. Simmer for about 30 minutes, stirring occasionally.

• Once simmered, remove the bay leaves.

• Now it’s ready to serve

• if freezing for meals later, let it cool.

Tip:

• by not adding beans you can add what you like after, more specifically when you freeze it for meals later. You can add: sweet potato, rice, beans, rice pasta or have a couple of slices of toast.

• Add a dollop of plain greek yogurt on top or grass-fed shredded cheese.

Nutritional information:

Calories - 235 Protein - 22 gm Carbs - 16.3 gm Fiber - 4.3 Fat - 9.6 gm

Cocoa Peri-Balls

These are a great snack or addition to a meal. (it would be the fat you would add to a meal as a “dessert”)

They give you a few things you need to support healthy hormones. In combination with other foods and habits this can dramatically help with symptoms over time.

Ingredients

• 1 cup of natural almond butter or more if needed for extra ingredients at room temperature

• Choose one or two: chicory root powder (fiber), collagen powder, protein powder (I suggest chocolate), red maca (good for reducing hot flashes, improving sex drive and other symptoms) 5 tbsp

• 3 tbsp organic honey or brown rice syrup

• 1/2 cup flax meal

• 1/3 cup walnut bits

• organic fair trade cocoa powder

• parchment paper

Directions

1. add almond butter and powder of choice to bowl and mix.

2. add in honey or syrup and mix. It should be quite wet. If not add either more peanut butter or honey. (there aren’t a lot of carbs in these a tbsp of extra honey won’t add too much more. Another 1/4 cup of peanut butter will add more fat but not much when divided)

3. mix in flax meal. It may be a bit crumbly and that is ok.

4. add walnuts and mix.

5. line a container with parchment paper.

6. put some cocoa powder in a small bowl (1/4 of a cup should be plenty)

7. using a measured tbsp, scoop mixture and then roll into a ball in your hands. It will be crumbly mixture in tbsp but should mold together and form a solid ball.

8. drop ball in the bowl with cocoa and roll it around.

9. scoop it out with a spoon and place formed balls on parchment paper. Layer if need be.

10. should make 20 balls.

11. place in refrigerate until set and firm.

Serving size 2 balls

calories 249

carbs 18.6 gms (with chicory root - 5.3 gms fiber, approx 3 gms of fiber with red maca powder)

fat 18.7 gms

protein 7.4 gms (with protein powder 10 gms)

Tomato & Basil Frittata

Ingredients

• 1/4 cup diced onion I used sweet yellow onions

• Avocado oil cooking spray or avocado oil

• 10 free run eggs

• 1/2 cup unsweetened almond milk (if you are good with dairy, you can use regular milk)

• 1/2 teaspoon himalayan sea salt

• 1/4 teaspoon black pepper

• 1 cup crumbled goats milk feta

• 1 cup sliced tomatoes or sliced grape tomatoes

• 10 to 15 fresh basil leaves

Directions

1. Preheat your oven to 375.

2. Add the eggs, almond milk, salt and pepper to a medium bowl, and beat until combined.

3. Stir in half of the feta cheese into the egg mixture, and set aside.

4. Spray a 10 x 10 baking dish with oil.

5. in a frying pan with a small amount of oil, add the diced onions, and cook until translucent, about 3 minutes then add to spraying baking dish.

6. Place the tomato slices in the dish.

7. Pour egg mixture over the tomatoes and onion.

8. Place the basil leaves on the top, and sprinkle with the other half of the cheese.

9. Place the skillet in the oven until the centre sets. 15 - 20 mins. Stick a fork in the middle to make sure it’s cooked.

10. Remove the skillet from the oven, and let it sit about 5 minutes to cool slightly.

11. Use a knife to cut the frittata into six servings.

12. It will keep in the fridge for the week allowing for 6 mornings.

Tips:

1. you can use 5 whole eggs and 1 1/4 cup liquid egg white. This will lower fat content and allow for other healthy fats on the side like avocado or nuts/nut butter

2. you can use an 8 -10” skillet that is good for the oven. You would cook it on the stop top for about 10 mins constantly scrapping the edges to make sure it’s cooking evenly. Then put in the oven until the centre is firm.

Poppy Seed Dressing

This is a variation of my aunt Cori’s poppy seed dressing.

Ingredients:

• 2 tbsp white wine vinegar

• 1.5 tbsp coconut sugar

• 1/4 cup Olive oil

• 1/4 tsp Keen's dry mustard

• 1/4 tsp Himalayan sea salt

• 1 tsp poppy seeds

• 1 jar

Directions

1. In jar, mix vinegar, Olive oil and sugar together first and shake well. Gives time for the coconut sugar to dissolve.

2. Then mix in dry ingredients. Shake well and let sit for about 2 hours.

Makes approx. 8 tbsp.

Serving 1 -2 tbsp which is about 6.5 - 13 gm fat

Vegan Gluten Free Bran Muffins

Ingredients

• 2 cups GF Flour Blend (Bob's Red Mil or similar)

• 1 teaspoon Baking Powder (aluminum free)

• 3/4 teaspoons Ground Cinnamon

• 1 teaspoon Baking Soda (aluminum free)

• 3 cups GF Oat Bran (Bob's Red Mill- extra for sprinkling)

• 1/2 teaspoon Himalayan sea Salt

• 1 Medium Ripe Banana

• 2 Chia eggs (1 egg = 1 tbsp ground white chia seeds + 1 tbsp of warm water let sit until it's a gel)

• 1 cup Avocado Oil

• 1/2 cup Coconut Palm Sugar

• 1/4 cup molasses

• 3/4 cup unsweetened almond milk + 3/4 cup coconut yogurt mixed (buttermilk replacement)

• 1 teaspoon Pure Vanilla Extract

Directions

1. In a large bowl, sift the gluten-free flour blend, baking powder, cinnamon, and baking soda. Stir in the bran and salt. Set aside.

2. Place the ripe banana in a mixing bowl and mash with a fork. Add chia eggs, oil, sugar, and molasses. Whisk the ingredients until all ingredients are emulsified, then slowly add milk mixture and vanilla.

3. Make a well in the center of the dry ingredients. Pour the liquid into the center of the well and add the currants. Gently whisk the ingredients only to fully combine. DO NOT OVER-MIX!

4. Cover the bowl with plastic wrap and refrigerate over night.

5. When you are ready to bake the muffins, preheat the oven to 375 Degrees F. Scoop the muffin batter into Silicone muffin trays.

6. Sprinkle the tops of the muffins with a lite dusting of GF oat bran. Bake until the muffins are golden brown and baked through, approximately 24-26 minutes. Rotate the muffin tin halfway through the baking process.

7. Remove from oven and cool on a baking rack. Enjoy!

This was a recipe make-over!

I replaced the eggs with chia eggs, the buttermilk with almond milk + coconut yogurt mix, the brown sugar with coconut sugar as well as using GF forms of flour and Oat bran.

This was an easy one to transform.

Servings 20

30 gm of carbs per serving with 5 gm of fiber per muffin

Great to freeze and have for snacks.

Grilled Peaches with Honey Balsamic Drizzle

Ingredients

• 1/2 cup balsamic vinegar

• 1/2 tablespoon honey

• 1/4 teaspoon ground cinnamon

• 2 large peaches, halved and pitted Loose Peaches

• ⅔ cup frozen coconut cool whip

• safflower oil (small amount to brush on peaches so they don’t stick to grill)

Preparation

1. In a small saucepan, bring the vinegar to boiling. Reduce heat; simmer, gently, for 10 to 13 minutes or until reduced. Remove from the heat. Add honey and cinnamon; stir until honey is dissolved. Set aside to cool.

2. Brush peach halves lightly with oil. For a charcoal or gas grill, Place peach halves cut-side-down on grill rack directly over medium-high heat. Grill, covered, for 3 to 4 minutes or until just heated through and grill marks begin to form. You could do this in the oven as well at 350 for 5-6 mins cut side down.

3. Place a peach on a plate then drizzle each with a small amount of balsamic syrup. Spoon coconut cool whip evenly over peaches.

   Notes:

• you can do this in a frying pan or stovetop grill as well.

Makes 2-4 servings

Peanut Butter and Banana Ice Cream

Ingredients

• 2 medium bananas, peeled, halved and frozen

• ¼ cup natural peanut butter

• Unsweetened shredded coconut for garnish

Preparation

1. Place bananas and peanut butter in a food processor. Pulse and process until mostly smooth, stopping to scrape down the sides as needed. Garnish with coconut, if desired. Serve immediately.

Makes 2 Servings

Notes:

1. this is a great sweet treat to add to a meal. Just lower fat and cut out the carbs in the meal!

Apple Mini Dessert Pizzas

Ingredients

• 1 apple, sliced crosswise into 8 slices ( ¼ inch thick), seeds removed

• 4 tablespoons almond butter

• 4 tablespoons mini Enjoy Life chocolate chips

• 3 tsp roasted pistachios

• 2 teaspoons honey

4 Servings (2 slices)

Directions

Spread each apple slice with 1/2 tbsp almond butter. Top with 1/2 tbsp chocolate chips, ½ teaspoon pistachios and 1/4 teaspoon honey.

Notes:

1. You can make this as you go for a sweet bite.

2. Great snack

Quinoa and Cucumber Noodle Salad

INGREDIENTS

• cucumber, spiralized or julienned

• chopped tomatoes

• 1/4 avocado, diced

• 1 red onion, sliced

• 2/3 cup cooked quinoa

• chopped parsley (or cilantro)

• 1 tbsp sesame seeds

Makes 1 serving

For the dressing: (or use Bolthouse Cilantro Avocado dressing)

• 1 ripe avocado

• 1/4 cup white wine vinegar

• Juice of one lime

• Salt and fresh cracked pepper, to taste

• 3/4 cup olive oil

Dressing Makes 4 -5 servings

DIRECTIONS

The salad:

In a large bowl combine cucumber, tomato, avocado, onion, quinoa and parsley.

The dressing:

In a blender or food processor, combine avocado, vinegar, lemon juice, salt and pepper. Pulse until smooth and creamy. Add in olive oil progressively until just combined. Transfer to a jar and drizzle over the salad before serving.

To balance this meal:

1. Add 3-4 oz of any protein

2. For vegan add tempeh or chickpeas (1/2 cup)

Spicy Shrimp and Broccoli Mash

Spicy Shrimp & Broccoli Mash

Ingredients

For the Broccoli Mash

• 1 tablespoon olive oil

• 1 head broccoli, cut into small florets (about 6 cups)

• 3 cloves garlic, minced

• 3 cups vegetable or chicken broth

• 1 tablespoon full fat yogurt

• ½ cup parmesan cheese or nutritional yeast (keeps it with less dairy)

• 1 teaspoon salt

For the spicy shrimp

• 1 tablespoon olive oil

• 1 lb. (450g) raw shrimp, peeled and deveined

• 1 tablespoon minced garlic, or dried garlic

• 1 teaspoon crushed chili pepper flakes

• 1 knob fresh ginger, grated (optional)

• Salt and fresh cracked black pepper

• Lemon wedges, for garnish

Directions

1. For the broccoli: Heat the olive oil in a large soup pot. Add the broccoli and garlic. Saute for a minute or two, until the garlic is really fragrant. Add 2 cups broth and simmer for 7 to 10 minutes, until soft.

2. Drain broccoli florets and garlic and transfer to a food processor or blender. Add a tablespoon heavy cream or yogurt and pulse until smooth. Adjust the consistency by adding few tablespoons of broth if needed. Stir in the salt and parmesan cheese or nutritional yeast , pulse once more and set aside.

3. For the shrimp: In a large skillet, add the olive oil over medium heat. Make sure to pat the shrimp dry. Add shrimp to the skillet and sprinkle with garlic, salt, pepper, ginger, chili pepper flakes, to taste. Cook for a few minutes on both sides, then add 2 tablespoons water or broth to the pan to deglaze the browned bits and spices to coat the shrimp.

4. Serve the spicy garlic shrimp with broccoli mash over a couple of spoonfuls of broccoli mash and garnish with lemon wedges.

Makes 5 servings

Easy Kale, White Bean and Chicken Soup

INGREDIENTS:

• 3 tablespoons olive oil

• 2 cups sweet Vidalia or yellow onion, peeled and diced small (about 2 medium/large onions)

• 1 cup celery, sliced thin (about 2 stalks)

• 2 to 3 cups green cabbage, sliced into thin ribbons (about 1/2 small head of cabbage)

• 4 garlic cloves, peeled and finely minced

• 64 ounces (8 cups) low-sodium chicken broth

• 3 to 4 cups shredded cooked chicken (use about 1 whole store bought rotisserie chicken to save time; or roast or cook your own chicken in a skillet)

• two 15-ounce cans cannellini beans, drained and rinsed

• 1 tablespoon dried parsley

• 1 teaspoon dried oregano

• 1 teaspoons salt, or to taste

• 1 teaspoon black pepper, or to taste

• leaves from 4 large stalks of kale, torn into bite-sized pieces (discard the center thick rib)

• 1 cup zucchini, diced small (from about 1 medium zucchini)

• 1 tablespoon lemon juice, optional (brightens up the flavor)

DIRECTIONS:

1. To a large Dutch oven or stockpot, add the oil, onion, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.

2. Add the cabbage and sauté for about 3 minutes, or until cabbage wilts and softens. Stir intermittently.

3. Add the agarlic and sauté for another 1 to 2 minutes.

4. Add the chicken broth, shredded chicken, cannellini beans, parsley, oregano, salt and pepper to taste, and boil about 5 minutes, or until chicken is warmed through.

5. Add the kale, zucchini, optional lemon juice, and boil 1 to 2 minutes, or until kale has wilted and zucchini has softened.

6. Taste soup and add salt or herbs, to taste. Amount of salt will vary based on how salty the brand of chicken broth used is, how salty the rotisserie chicken is, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay because at the end you will adjust the salt level. Serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.

Makes 8, 2 cup servings.

Notes:

1. This is a great meal to make and freeze.

2. If you want to have a sweet treat with this, have half a serving (1 cup ) and then add a reasonable sized, healthier sweet treat.

Garlic Butter Turkey Meatballs and Lemony Zucchini Noodles

Ingredients

• 1 lb (220g) ground turkey meat

• 1/2 cup shredded cheese of your choice (mozzarella, cheddar, provolone…) Use good quality and if you have a dairy issue, use goat cheese

• 4 cloves garlic, grated + 2 cloves garlic, minced

• 1 teaspoon Italian seasoning

• 1/2 teaspoon red crushed chili pepper flakes, optional

• 1 crumbled bouillon cube, optional

• Salt and fresh cracked black pepper, to taste

• 1 cup fresh chopped cilantro (or parsley), divided

• 3 tablespoons grass fed butter

• 4 medium zucchini, spiralized

• Juice of 1/2 lemon

• 1 tablespoon hot sauce of your choice (we used Sriracha)

DIRECTIONS

1. In a large bowl, combine ground turkey, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well with your hands or fork and form medium balls. Arrange on a plate and set aside.

2. Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.

3. In the same skillet melt remaining tablespoon butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes (if you want). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.

4. Push zucchini on one side of the skillet and add the meatballs back to the pan and reheat for a minute or two. Serve immediately with a lemon slice on the side. Enjoy!

Makes 4 servings. (divide everything in equal 4 portions)

Note:

• Zucchini tends to render some water when cooking, so you can sprinkle with salt after spiralizing and allow to sit for a couple of minutes to take off excess water. Rinse well to get rid of salt and drain thoroughly in a colander before cooking.

• Make sure to cook the meatballs on medium fire to avoid burning them while still raw in the inside.

• This recipe is also perfect for a meal prep lunch on the next day. Check this meatball meal prep recipe for a variant with chicken.

• THIS MEAL IS HIGHER IN FAT. so if you want to change it up, here are some options:

  1. cut out the cheese and mix 1/2 cup cooked rice noodles in with the zucchini

  2. You can use avocado oil or coconut oil instead of grass fed butter

  3. If you want to have a sweet treat with this meal like the banana peanut butter frozen dessert, take out cheese and lower amount of butter. Avoid the rice noodles. Have one serving of the sweetness and you have yourself a balanced meal.

Chicken and Brown Rice Salad

INGREDIENTS

For the salad:

• ½ cup cooked brown rice

• 3-4 oz boneless skinless chicken breasts cooked and shredded

• red bell pepper chopped

• large carrot shredded

• green onions sliced

• chopped fresh cilantro

• dry roasted peanuts, almonds or cashews

For the dressing:

• 3 ½ tablespoons lime juice

• 2 tablespoons extra virgin olive oil

• 2 ½ teaspoons sesame oil

• 2 teaspoons low-sodium soy sauce

• 1 teaspoon minced fresh ginger

• 2 cloves garlic minced or pressed

• 1/8 teaspoon crushed red pepper flakes

Dressing makes 6 servings: divide ingredients in half to make less.

INSTRUCTIONS

• Add chicken, bell pepper, carrot, green onions, and cilantro to bowl with rice. Stir to combine.

• In a small bowl, whisk together all dressing ingredients. Pour dressing over salad and stir to evenly distribute. Season to taste with salt and pepper. Serve salad at room temperature or chilled, topped with peanuts.

Tips: Put 1/6 of dressing into a small container and take with your lunch.

Green Power Salad

Ingredients

• broccoli, florets chopped

• cooked edamame

• avocado, sliced

• cucumber, peeled, thinly sliced

• Roasted cashew halves

• fresh spinach

For the avocado dressing:

• 3/4 cup Greek yogurt

• 1 avocado, mashed

• 1/2 tablespoon lemon juice

• 1 tablespoon olive oil

• 1/4 teaspoon garlic salt

• 1/4 teaspoon black pepper

Directions:

• Chop up veggies and place in glass tupperware container at night for lunch the next day.

• Place 1/4 of dressing mixture in a small container.

• Top with protein of choice about 3 oz.

• For vegan option you can keep it as is or add 1/2 cup chickpeas or black beans

Dressing makes 4 servings.

Vegan Mediterranean Wraps

Ingredients

• 1 medium cucumber

• ½ teaspoon (plus a couple pinches) of sea salt divided

• 1 medium tomato diced

• 1/4 red onion diced

• 1/4 green pepper diced

• 4 tablespoons chopped kalamata olives

• 1 can chickpeas

• 200 grams (7 oz) coconut yogurt or greek yogurt

• 2 tablespoons chopped fresh dill

• 1 clove of garlic minced

• 1 tablespoon lemon juice

• Pepper to taste

• 2 cups (112 grams) chopped lettuce

• 4 large tortillas or raw wraps or gluten free tortillas or corn tortillas

Instructions

• Grate half the cucumber and sprinkle it with a pinch of salt. Place it in a strainer over a bowl and leave it to drain while you chop all your veggies. Also dice the other half of the cucumber. Combine the diced cucumber, tomato, red onion, green pepper, and black olives.

• Drain and rinse the chickpeas and put them in a bowl. Smash them with your hands or with a fork.

• Squeeze as much water out of the grated cucumber as possible. In a bowl combine the grated cucumber, vegan yogurt, dill, garlic, lemon juice and a pinch of salt and pepper.

• Add 3 tablespoons of the tzatziki to the smashed chickpeas along with ½ teaspoon of salt and pepper. Mix well.

• Make the wraps with a handful of lettuce, smashed chickpeas, mixed diced vegetables and a few dollops of tzatziki. If you like you can toast the finished wraps in a dry pan over medium-high heat. Start seam side down to keep them from unwrapping.

Makes 4 servings

How to make this balanced regular meal:

1. Add chicken or shrimp

Tips:

1. to save time buy a good quality tzatziki

Chicken Caprese Salad Meal Bowls

Ingredients

• 3/4 cup uncooked quinoa

• 1 tablespoon olive oil

• 1 tablespoon balsamic vinegar

• 2 large boneless skinless chicken breasts 14 oz total

• salt & pepper

• 3 cups cherry tomatoes halved

• 1 bunch basil leaves whole but removed from stem

• 1 cup baby bocconcini

Balsamic Vinaigrette

• 3 tablespoons olive oil

• 3 tablespoons balsamic vinegar

• 1 tablespoon maple syrup

• 1/4 teaspoon dijon

• salt & pepper

Instructions

• Cook quinoa according to package directions. Allow to cool.

• Heat oven to 425°F. Toss the chicken with 1 tablespoon olive oil & balsamic vinegar. Season with salt & pepper.

• Bake chicken breasts for 22-28 minutes, until cooked through. Allow to rest 5-10 minutes before cutting into cubes

• Shake together vinaigrette ingredients.

• Portion out meal prep bowls: 1/2 chicken breast, 1/2 cup cooked quinoa, 1/4 cup bocconcini, 3/4 cup cherry tomatoes, and basil leaves. Drizzle with vinaigrette (see *)

Makes 4 Servings

Notes

* To keep basil 'fresh': Try to keep the basil at the top of the bowl, away from anything wet like the tomatoes, and avoid drizzling the basil with the vinaigrette. Avoid chopping the basil, leaving the leaves whole. You could alternatively use a basil paste like this one or leave the basil out until just prior to serving.

1 Minute Breakfast Biscuits

Ingredients

• 1 egg

• 2 tsp coconut flour or more depending on brand used

• pinch baking soda

• pinch sea salt

Instructions

• Grease a ramekin dish (or very large coffee mug) with coconut oil or butter.

• Mix all the ingredients together with a fork to ensure it is lump free.

• Cook in the microwave on HIGH for 45 seconds - 1 minute. Alternatively, they can be baked in an oven, at 200C/400F for 12 minutes.

• Cut in half and serve. (toasting or frying is optiona1)

Makes 1 biscuit

Make it a balanced meal:

1. top with goat cheese and sliced tomato and basil

2. Make a little egg sandwich.

3. Have on its own with a little grass fed butter or almond butter.

Blueberry Overnight Oats

Ingredients:
1/3 cup oats (gluten free or regular)
½ cup almond milk unsweetened
1 teaspoon chia seeds

1 packet of stevia
1/2 scoop vanilla whey protein (if using flavorless, add vanilla extract)
2 tablespoons slivered almonds
1/3 cup blueberries

Directions:
In an airtight container, mix oats, almond milk, chia seeds, stevia, protein powder and vanilla. It should be liquidy, so add more almond milk if need be. Otherwise it will be too thick in the morning. Seal the container and place in the fridge overnight. In the morning, stir oats and top with slivered almonds, and blueberries.

Makes 1 serving

To make a balanced meal:

1. Add some protein powder to mix.

2. Have a side of eggs or turkey sausage or Protein powder with almond milk or smoked salmon

Tomato & Macadamia Ricotta Toast

Ingredients

macadamia ricotta

• 1 cup soaked raw macadamia nuts, drained and rinsed

• 1 1/2 tablespoons nutritional yeast

• 2 teaspoons apple cider vinegar

• 1 1/2 teaspoon fresh lemon juice

• 2 teaspoons white mellow miso paste

• 2 small cloves garlic

• 8-10 tablespoons filtered water

• 1/4 teaspoon fine grain sea salt

tomato toasts

• whole grain gluten-free bread (or bread of choice), toasted

• 1/2 pound tomatoes (see notes), sliced with 1/4" thickness

• 1/2 cup macadamia ricotta

• 1/4 cup julienned shiso or other herbs like cilantro or basil

• a few pinches black lava salt (or large grain pink sea salt)

Instructions

macadamia ricotta

• drain and rinse the macadamia nuts and place in an upright high-speed blender with nutritional yeast, vinegar, lemon juice, miso, garlic, 8 tablespoons of water, and salt. blend on high for 1 minute, scraping down the sides of the blender and adding water a tablespoon at a time, until you reach a fluffy creamy consistency. taste and adjust salt, vinegar, or lemon as necessary. transfer ricotta to a bowl and cover with cling wrap; refrigerate until ready to use.

  Note: You can keep this in the fridge and use as spread for next day or for other meals (high in fat)

toasts

• remove macadamia ricotta from the fridge and set aside,

• top toasted bread with macadamia ricotta, sliced tomatoes, julienned shiso, and a few pinches of black salt. cut the toast in half and serve.

Serving notes:

1. makes 6 servings.

2. 1 serving would be 1 slice of toast with spread. Add one egg or leave as is for vegan option.

Zucchini Breakfast Muffins

Ingredients

• 2 cups shredded, unpeeled zucchini — (about 1 small/medium zucchini)

• 1/2 cup mashed ripe banana — about 1 medium/large or 4 ounces

• 1/4 cup coconut oil — melted and cooled, very light olive oil, or canola oil

• 1/4 cup maple sugar

• 1/4 cup coconut sugar

• 1 teaspoon pure vanilla extract

• 2 large eggs — at room temperature (or 2 flax eggs - 1 = 1 tbsp ground flax + 2 1/2 tbsp water)

• 1 teaspoon ground cinnamon

• 1/2 teaspoon baking soda

• 1/2 teaspoon baking powder — I recommend aluminum free

• 1/2 teaspoon kosher salt

• 2 cups coconut flour or (gluten free oats made into flour (blend in bullet)

• 1/3 cup Enjoy Life chocolate chips

Instructions

1. Preheat the oven to 375 degrees F. Lightly grease a standard 12-cup muffin tin or line with paper liners.

2. Grate the zucchini, then thoroughly squeeze it with a paper towel to remove as much excess water as possible. Repeat as needed. If you have not already, melt the coconut oil and let come to room temperature

3. In the bowl of a standing mixer or a large mixing bowl, beat together the banana, maple sugar, coconut sugar, coconut oil, and vanilla extract until smooth. Add the eggs (make sure they are room temperature or the coconut oil may resolidify), then beat again until combined.

4. Sprinkle the cinnamon, baking soda, baking powder, and salt over the top of the batter, then mix to combine. Sprinkle in the flour, then mix on low speed, just until the flour disappears. By hand, fold in the zucchini and chocolate chips.

5. Scoop the batter into the prepared muffin cups, filling them 3/4 of the way. Bake for 20-25 minutes, until a toothpick inserted in the center comes out clean. Remove the muffins from the oven and place the pan on a wire rack. Let cool for 5 minutes in the pan, then carefully lift the muffins out of the pan and place them on a wire rack to cool completely (this will keep the muffins from becoming soggy).

Makes 12 servings — Half recipe if you like

Recipe Notes

You can individually wrap and freeze for up to 2 months. Let thaw overnight in the refrigerator (or if you are in a hurry, unwrap and microwave gently on reduced heat until warm).

To make this a balanced meal:

1. Mix one scoop protein powder in almond milk and drink with it.

2. Have 1/2 cup seasoned scrambled egg whites or 1 turkey sausage