Ingredients
3/4 cups unsweetened vanilla coconut yogurt or greek yogurt
1 scoop protein powder of choice
1/4 cup berries
1/4 cup grain free granola
Mix protein powder and yogurt. Starting with yogurt, layer yogurt, fruit, nuts and seeds until you have used all your ingredients. Enjoy!
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
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.
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.
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
Preheat grill to medium high heat.
In a small bowl, mix garlic powder, cumin, coriander, smoked paprika, sea salt, pepper, and olive oil. Mix until combined.
Rub mixture over both sides of the chicken. 3-4 - medium sized chicken breast
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.
Serve
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)
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.
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.
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.
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.
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).
Remove from oven and enjoy immediately on things like salads, bowls, in pasta salads and more!
Enjoy when fresh, or store leftovers covered in the refrigerator up to 4-5 days.
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**
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
In a large salad bowl, toss together all of the salad ingredients. Put dressing in a jar.
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.
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
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.
If you buy the flax meal in bulk, keep refrigerated.
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
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.
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
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.
ingredients
1/2 dozen eggs
1 ½ cups of egg whites
coconut oil for the muffin tin
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
salt and pepper to taste (other seasonings too like oregano or garlic powder!)
Crust: Click here for recipe
Instructions
Preheat oven to 350 degrees F.
Whisk the eggs in a bowl. Place 2-3 items from the list above into each tin. You can customize each muffin cup however you'd like! Pour the egg mixture in crusts, leaving 1/4" from the top.
Bake for 20 minutes, or until a toothpick comes out clean for each cup. Remove from oven. Use a knife to go around the edges and pop out the egg cups.
Tips:
This is 3 servings. You can increase or decrease this. 2 whole eggs and 1/2 cup egg white is one serving.
You can skip the crust and just do the egg cups if you prefer.
This is a simple and easy way to enjoy a meal.
When cooking chicken and beef, consider the amount of servings you want out of it.
If you want 3 servings you will need 12 oz of raw meat. (cooked meat weighs one oz less).
Chop up all the veggies you want to use. Broccoli, sprouts, snow peas, peppers, mushrooms,onions, water chestnuts etc.
Using a spray bottle, coat large pan with avocado oil or Olive oil. Cook veggies for 5 mins and remove keeping warm. Then add protein to pan cooking through. Add veggies when almost done.
Add either gluten free tamari or coconut enzymes, garlic and ginger. Use pink Himalayan sea salt if needed.
