Quick Chicken Stir-fry

Ingredients

  • 2 tablespoons olive oil or oil of choice

  • 1 pound boneless skinless chicken breasts, cut into ½-inch-thick slices

  • 2 cups broccoli florets

  • 1 large zucchini cut into slices

  • 1 medium bell peppers cut into ½-inch-thick slices

  • 1 medium yellow onion halved and cut into ½-inch-thick slices

  • 3-4 cloves garlic minced or crushed

  • 1 tablespoon Italian seasoning or your favorite seasoning blend!

  • 1 teaspoon salt

  • ½ teaspoon black pepper

Preparation

  1. Heat 2 tablespoons oil in large skillet to medium, high heat. Add the chicken, veggies, garlic, and spices. Cook for 8-10 minutes, stirring occasionally until the veggies are soft and tender and the chicken is golden and cooked through.

  2. Put on top of brown rice or quinoa

Makes 4 servings

Easy Breakfast Egg Cups

Ingredients

  • 1/2 dozen eggs

  • 1 ½ cups of egg whites

  • coconut oil for the muffin tin

  • salt and pepper to taste (other seasonings too like oregano or garlic powder!)

  • Choose from any of the following:

● kale chopped ● baby spinach chopped ● tomatoes diced ● onions finely chopped ● red bell peppers finely chopped ● green peppers finely chopped ● mushrooms finely chopped ● basil finely chopped

Instructions

  1. Preheat oven to 350 degrees F.

  2. Spray a nonstick muffin tin with nonstick cooking spray or melted coconut oil. Set aside.

  3. Whisk the eggs in a bowl.

  4. Place 2-3 items from the list above into each tin. You can customize each muffin cup however you'd like!

  5. Pour the egg mixture on top, leaving 1/4" from the top.

  6. Bake for 20 minutes, or until a toothpick comes out clean for each cup.

  7. Remove from oven.

  8. Use a knife to go around the edges and pop out the egg cups.

Makes 3 Servings

Insta Pot Lemon Chicken

Ingredients

  • 4 small (4oz) chicken breasts

  • 1½ tablespoons lemon garlic seasoning powder (such as Flavor God)

  • ½ teaspoon sea salt

  • Pinch black pepper (optional)

  • 1 tablespoon avocado oil

  • 1 cup water

  • 2 lemons, sliced in half

Directions

Pat dry chicken breasts. Coat both sides with cooking spray and season both sides with seasoning, salt and pepper, if using.

Turn Instant Pot to sauté, and add avocado oil. Once hot, gently nestle all 4 chicken breasts inside. Cook undisturbed for 2-3 minutes. Coat tops with additional cooking spray. Using a metal spatula, flip breasts and cook for 2 minutes.

Remove chicken to a plate. Turn Instant Pot off. Pour water, and the juice of 1 lemon into the Instant Pot. Set the metal trivet inside and place chicken breasts on top. Squeeze juice of remaining lemon on top. Close lid and set to manual high for 5 minutes.

Allow chicken to natural release for 3 minutes, then carefully quick release. Remove chicken from pot and rest for 5 minutes before cutting.

4 servings

Veggie Flatbread

Ingredients

  • 1 medium head cauliflower

  • 1 cup butternut squash cubes

  • 1 cup cassava flour

  • 2 teaspoons Mexican or garlic herb seasoning powder

  • 1 teaspoon sea salt

  • Cooking Spray

Directions

Chop cauliflower into florets and place in food processor. Rice until the size of sand. Remove and measure two lightly packed cups and place in the center of a clean dish towel.

Place squash into food processor and rice again until the size of sand. Add to towel. Squeeze out all liquid. (use your muscles!).

Add back into the food processor with cassava flour, seasoning and salt. Run for 2-3 minutes, until a dough is formed. Scrape sides, if needed.

Heat a medium pan over low heat.

Cut small squares of parchment paper the size of salad plates and coat the paper and your hands with cooking spray. Place small dough balls onto the squares of parchment paper and press dough into the shape of a circle and the thickness of pita bread (ora little thinner). Dough will be sticky.

Coat pan with cooking spray and invert the dough onto the pan, peeling away the paper. Cook for 1-2 minutes per side (until golden with slightly crispy edges. Repeat for remaining dough.

serving size two

Easy Spinach Bake

Ingredients

  • 2 tablespoons grass-fed butter, ghee or coconut oil

  • 1 small onion, thinly sliced

  • 4 cloves garlic, minced

  • 1 cup broccoli florets, finely chopped

  • 4 cups cups spinach, roughly cut

  • 4 eggs, beaten

  • 1 cup egg white

  • ½ teaspoon sea salt

  • ¼ teaspoon dried oregano

Directions

Preheat oven to 350°F.

In a skillet, heat the butter over medium heat. Add onions and sauté for 3 minutes. Add garlic and broccoli and cook until softened (about 5 minutes).

Add spinach until just wilted, then pour eggs on top of veggies and shake pan to settle eggs into the vegetables. Season with salt and oregano. Move skillet to oven and bake for 20-25 minutes, or until cooked through.

Serve with 2 tablespoons salsa, if desired.

Servings: 3

Homemade Trailmix

Ingredients

  • 1 tbsp sliced almonds

  • 1 tbsp walnuts

  • 1 tbsp dairy free chocolate chips

  • 1 cup gluten free oats

  • 2 tsps cinnamon

Preparation

  1. make toasted cinnamon oats - in a hot, non-stick pan cook oats until golden brown, then add cinnamon stirring around in the pan.

  2. Use 2 tbsps of toasted cinnamon toasted oats with 1 tbsp of the other ingredients.

Mexi Boats

Ingredients

  • Lean ground turkey

  • chili powder

  • garlic powder

  • sea salt

  • cooked brown rice

  • Avocado

  • Radicchio - long

  • cilantro (optional)

Preparation

  1. cook the ground turkey adding the spices.

  2. Use 3 Radicchio leaves putting 3 oz of turkey in each boat plus 2 tbps of brown rice in each boat (use a measuring spoon)

  3. Add 2 thinly sliced pieces of avocado to each boat and top with cilantro if you choose.

  4. Enjoy!

Chicken Tikka Masala

Ingredients 

  • 4 teaspoons garam masala (see Note)

  • ½ teaspoon salt

  • ¼ teaspoon turmeric

  • ½ cup gluten free flour

  • Gluten free flour ½ cup

  • 1 pound chicken tenders

  • 4 teaspoons avocado oil, divided

  • 6 cloves garlic, minced

  • 1 large sweet onion, diced

  • 4 teaspoons minced fresh ginger

  • 1 28-ounce can plum tomatoes, undrained

  • ⅓ cup coconut milk

  • ½ cup chopped fresh cilantro for garnish

Preparation 

1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.

3. Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.

4. Stir in coconut milk. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.  

Servings = 4 (1 1/2 cups) -

Tips 

  • Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.

Coconut Yogurt Parfait

Ingredients

  • 3/4 cups unsweetened vanilla coconut yogurt

  • 1 scoop protein powder of choice

  • 1/2 cup berries

  • 7 walnuts crushed

  • 1 tbsp hemp seeds

  • cinnamon if you choose (great for blood sugar and reducing inflammation)

Directions

Mix protein powder and yogurt. Starting with yogurt, layer yogurt, fruit, nuts and seeds until you have used all your ingredients. Enjoy!

Lean Italian Meatballs

INGREDIENTS

  • 1 lb ground turkey

  • 1/2 cup minced or grated sweet onion

  • 1/4 cup egg white

  • 2 Tablespoons blanched almond flour

  • 10 large sage leaves minced (About 1 Tablespoon, tightly packed)

  • 1 teaspoon lemon juice

  • 1/2 teaspoon black pepper

  • 1/4 teaspoon salt

INSTRUCTIONS

  • Preheat the oven to 400°F. Line a large baking dish or sheet with a silicone nonstick pad and set aside.

  • In a large mixing bowl, mix all of the meatball ingredients until well combined.

  • Scoop the mixture into 2 Tablespoon portions, and roll each portion into a ball. 

  • Place the meatballs on the prepared baking sheet (about 1-2 inches apart) and bake for 25 minutes or so, until the fat has begun to seep out of the meatballs, and no pink meat remains in the center. 

  • Serve immediately, or cool completely before freezing.

NOTES

  • Don't use extra lean turkey. You'll typically find "regular" ground turkey at around 96% lean, and that is fine. Those extra few percentage points worth of fat are the key to making a turkey meatball a moist and delicious entree, as opposed to the dry wads resembling packing material that most people are quick to assume turkey meatballs will taste like.

  • Mince your onion. It should be absolutely as fine as you can get it; use a grater if possible.

  • Watch the moisture. Onions are both very high in moisture, and too much moisture can result in a gummy or sloppy meatball. Gently squeezing the moisture out of the shredded onion before adding it to the turkey mixture.

3 meatballs would be one serving for a meal.

Barbeque Chicken

Ingredients

  • 1 teaspoon of garlic powder

  • 1 teaspoon of ground cumin

  • 1/2 teaspoon of ground coriander

  • 1/2 teaspoon of smoked paprika

  • 1/2 teaspoon of sea salt

  • 1/4 teaspoon of ground black pepper

Instructions

  1. Preheat grill to medium high heat.

  2. In a small bowl, mix garlic powder, cumin, coriander, smoked paprika, sea salt, pepper, and olive oil. Mix until combined.

  3. Rub mixture over both sides of the chicken. 3-4 - medium sized chicken breast

  4. Place chicken on grill and grill each side for 4-6 minutes depending on thickness. You just want to make sure there is no pink in the middle. Or bake at 375 degrees.

  5. Serve

Roasted Vegetables

Ingredients

Vegetables

  • 1 large beet (well rinsed, skin on, sliced into 1/4-inch rounds)

  • 2 large carrots (well rinsed, peeling optional, thinly sliced on a slant)

  • 1 bulb garlic (cloves removed and separated, peeling optional)

  • 1 small red or white onion (skin removed, sliced into thin wedges from top to bottom)

  • 1 small head cauliflower (cut into large bite-sizes pieces)

  • 1 small head broccoli (cut into large bite-sizes pieces)

  • Any other seasonal vegetables you have on hand (well rinsed, peeling optional, sliced in bite-size pieces)

  • 1 Tbsp neutral oil (such as avocado or coconut

  • Sea salt to taste

  • Other seasonings as desired (curry, cumin, coriander, oregano)

Instructions

  1. Preheat oven to 400 degrees F (204 C) and prepare 1-2 large baking sheets (depending on how many vegetables you're roasting) with parchment paper or a non-stick sheet.

  2. Follow the tips above to prepare vegetables for roasting by rinsing as needed, peeling as desired, and slicing/piecing into bite-size pieces. Peeling the garlic is optional - it can be roasted peeled OR with the skin on.

  3. Add vegetables to the same baking pans according to their required cook time. Root vegetables (beets, carrots, potatoes, etc.) generally tend to take longer (up to 40 minutes), so I like to group them together so they finish baking at the same time.

    Cruciferous vegetables (like cauliflower, broccoli, and cabbage), as well as garlic and onion don't tend to require less time to cook (~25 minutes) so we recommend grouping them together on a separate pan so they finish baking at the same time.

  4. Once on the pan, drizzle with a little oil to coat (see this method for oil-free!), a pinch of salt, and desired seasonings of choice. . NOTE: depending on how you intend to use the vegetables, you may choose not to season or use just sea salt and pepper.

  5. Rub the oil and seasonings of choice into the vegetables and arrange into even layers so there isn't much or any overlap. Then bake until golden brown and tender (anywhere from 20-30 for cruciferous vegetables, onions, and garlic, and anywhere from 25-40 for root vegetables).

  6. Remove from oven and enjoy immediately on things like salads, bowls, in pasta salads and more!

  7. Enjoy when fresh, or store leftovers covered in the refrigerator up to 4-5 days.


Chop Chop Salad with Asian Dressing

INGREDIENTS

  • 4 cups chopped white cabbage

  • 3 cups chopped red cabbage

  • 2 medium carrots, grated or shredded (about 1 1/2 cups)

  • 1 sweet potato cubed and baked.

  • 3 green onions, chopped

  • 1/4 cup roasted sesame seeds

  • Handful fresh cilantro, chopped

  • Crispy wonton strips optional**

DRESSING

  • 3 Tbsp. sesame oil

  • 3 Tbsp. rice vinegar

  • 2 Tbsp. honey

  • 1 Tbsp. fresh lime juice

  • 1 1/2 tsp. freshly grated ginger

  • kosher salt and fresh black pepper

INSTRUCTIONS

  1. In a large salad bowl, toss together all of the salad ingredients. Put dressing in a jar.

  2. In a small bowl, whisk together the dressing ingredients. Then pour over the salad and thoroughly toss to combine. Season with salt and pepper to taste.

Green Monster Smoothie

Ingredients

  • 2 handfuls baby  organic kale

  • 1 handful  organic baby spinach

  • 1/4 cup frozen pineapple

  • 1/2 frozen banana

  • 1 Scoop grass fed vanilla whey or bone broth protein powder or vegan protein powder

  • 1  tbsp Flax Meal

  • ½ tbsp hemp seed

  • 1 tsp grated ginger

  • 1 cup unsweetened almond milk

  • water/ ice

  • Stevia to sweeten

Preparation

In a blender, add kale, spinach, frozen fruit, flax meal, almond milk and ginger and protein powder. Top with cold water and/or ice.  Blend on low speed until puréed. Blend on high speed until smooth and creamy, 3 to 4 minutes.

Tips

  • If you buy the flax meal in bulk, keep refrigerated.


Pear Vinaigrette

Ingredients

  • 1 ripe pear - peeled, cored, and chopped

  • 1/2 cup white wine

  • 1 clove garlic, chopped

  • 2 teaspoons Dijon mustard

  • 1/4 cup white balsamic vinegar

  • 1 teaspoon ground black pepper

  • 1/4 teaspoon sea salt

  • 1/2 cup olive oil

Directions

  1. Blend the pear, white wine, garlic, Dijon mustard, white balsamic vinegar, black pepper, and sea salt in a blender until well combined; drizzle the olive oil into the mixture in a thin, steady stream while continuing to blend. Blend a few seconds longer until the salad dressing is thick and creamy.

Dilly Salmon

Ingredients

  • salmon filets (raw salmon is 1oz more than when cooked) aim for 3 5oz salmon fillets

  • 1 lemon

  • 4 tablespoons roughly chopped dill

  • 4 tablespoons roughly chopped parsley

  • 2 tsps Olive oil

  • 1 teaspoon salt

  • 1 teaspoon freshly ground black pepper

Instructions

  • Preheat oven to 400º F.

  • Place salmon filets on rimmed baking sheet lined with aluminum foil (for easier cleanup). Brush salmon lightly with olive oil. Top salmon with lemon slices and sprinkle with dill and parsley. Sprinkle on salt and pepper.

  • Place in oven and bake until internal temperature reaches 130º F, about 15 minutes. Remove from oven and cover with aluminum foil. Serve when internal temperature reaches 140º F.