BREAKFAST
Breakfast Bowl
Makes 2 bowls/servings
Ingredients:
4 cups sliced/chopped fresh green cabbage, stems removed
2 tsp extra virgin olive oil, or avocado oil
1/2 tsp garlic powder
1/2 tsp onion powder
1.5 Tbsps fresh lemon juice
sea salt, to taste
black pepper, to taste
2 large eggs
4 strips cooked nitrate free bacon, chopped
1/2 an avocado, sliced
8 grape tomatoes, halved
red pepper flakes to garnish
Instructions:
Boil eggs to desired doneness
In a large glass bowl combine the cabbage, oil, lemon juice, garlic and onion powder. Season with salt and pepper to taste. Toss to coat well.
Preheat a saute pan over med high heat. Stir fry the cabbage mixture for 2-3 minutes, or until nicely tender.
Divide the cabbage between two bowls, top evenly with bacon, tomatoes, avocado and an egg.
Season with salt, pepper and red pepper flakes – enjoy!
STRAWBERRY AND BLUEBERRY OVERNIGHT OAT POTS
INGREDIENTS
* ½ Cup Oats
* 1 TBS Chia Seeds
* ½ tsp Vanilla Extract
* 5-10 drops Vanilla Stevia, to your liking
* ¾ Cup Unsweetened Vanilla Almond Milk
* ¼ Cup Blueberries
* ¼ Cup Strawberries, sliced
INSTRUCTIONS
1. Mix oats and chia seeds together in a mason jar.
2. Next, add vanilla extract, vanilla stevia, and almond milk to mixture and stir well.
3. Next, add in blueberries and sliced strawberries, mix well so that all ingredients are covered well with almond milk.
4. Close mason jar with lid and place in refrigerator for at least 2 hours or overnight.
5. Wake up and enjoy!
ULTIMATE BLT BREAKFAST
INGREDIENTS:⠀
⠀
1 large slice of sourdough bread,⠀
baby arugula⠀
1 large slice of tomato⠀
2 slices of crispy bacon (optional) ⠀
1 egg, sunny-side up⠀
1 large slice of avocado⠀
salt⠀
pepper⠀
BANANA BREAD GRANOLA
yield: ABOUT 5 CUPS GRANOLA prep time: 15 MINUTES cook time: 25-30 MINUTES total time: 45 MINUTES⠀
⠀
INGREDIENTS:⠀
⠀
3 cups old fashioned oats or gluten-free oats⠀
1 cup chopped walnuts⠀
1/2 teaspoon sea salt⠀
1 1/2 teaspoons ground cinnamon⠀
1 large ripe banana, mashed (1/2 cup)⠀
1/4 cup melted coconut oil⠀
1/4 cup pure maple syrup⠀
2 tablespoons brown sugar⠀
1 teaspoon vanilla extract⠀
1/2 cup mini chocolate chips (optional)⠀
⠀
DIRECTIONS:⠀
⠀
Preheat oven to 350 degrees F. Line a large baking sheet with a Silpat baking mat or parchment paper. Set aside.⠀
In a large bowl, combine oats, walnuts, salt, and cinnamon. Stir to combine.⠀
In a medium bowl, combined mashed banana, coconut oil, maple syrup, brown sugar, and vanilla extract. Pour liquid mixture over oat mixture and stir until oats are coated. Spread evenly on prepared baking sheet.⠀
Bake granola for 25-30 minutes, stirring occasionally. Remove from oven and cool granola completely on baking sheet. The granola will crisp up as it cools. When granola is completely cooled, stir in the chocolate chips, if using. Store in an airtight container or glass jar with a lid for up to two weeks.⠀
Note-for vegan recipe, make sure you use vegan chocolate chips.⠀
Smoked Salmon Egg Stuffed Avocado
Ingredients – ⠀
4 avocados⠀
4 oz smoked salmon⠀
8 eggs⠀
Salt⠀
Black pepper⠀
Chili flakes⠀
Fresh dill⠀
⠀
Directions -⠀
⠀
Preheat oven to 425F. Halve the avocados remove the seed. If the hole looks small, scoop out a small bit at a time until it can hold an egg. Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold. Add salt and fresh cracked black pepper on top of the eggs, to taste. Gently place the cookie sheet in the oven and bake for about 15-20 minutes. ⠀
⠀
Sprinkle chili flakes and fresh dill on top. Serve warm and enjoy!
Chia Pudding
*Makes 2 16oz/230ml servings*⠀
1/4 cup chia seeds⠀
3/4 cup light soy milk*⠀
1 tbsp cacao powder⠀
1 tbsp sugar free maple syrup**⠀
>> Left overnight in the fridge and topped with a strawberry and some shredded coconut to serve⠀
*I used soy, but you can use almond milk but would lose the protein content.⠀
**this was to make it sweet and counter the bitterness of cacao powder, so you can use agave syrup or honey. This is also packed with calcium, making this breakfast a very light and nutritious option to indulge in!
Creamy Protein Smoothie Bowl
INGREDIENTS -⠀
⠀
1 large frozen banana⠀
1/2 cup Almond Breeze Chocolate Almond Milk, plus more if necessary⠀
1 scoop your favourite protein powder (I recommend plain, vanilla or chocolate)⠀
1 packet instant coffee, if desired⠀
1 cup spinach (if you want a superfood boost)⠀
A few ice cubes⠀
Toppings:⠀
Almond Butter⠀
Toasted Almonds⠀
Chia seeds⠀
Low-fat Granola⠀
Sliced Bananas⠀
Fresh Strawberries⠀
Carob chips⠀
Unsweetened Coconut flakes⠀
⠀
INSTRUCTIONS -⠀
⠀
Add all ingredients except desired toppings to a blender and blend until smooth and creamy. If necessary, add more almond milk and/or ice to reach the desired consistency. The smoothie should be fairly thick so that you can eat it with a spoon.⠀
Pour into a bowl and top with desired toppings such as chia and granola. Serves 1.⠀
NOTES -⠀
Nutrition only includes banana, protein powder, spinach, almond milk and coffee. Protein powder is based off of 1 scoop around 100 calories with no added sugar.⠀
Mango Pineapple Smoothie Bowl
Ingredients -⠀
1 banana, frozen⠀
1 cup frozen mango⠀
1 cup frozen pineapple⠀
¼-1/3 cup coconut milk (or milk of choice)⠀
Coconut, granola & fresh fruit, to top⠀
⠀
Directions -⠀
Combine all ingredients except for the toppings in a blender. ⠀
Puree until completely smooth – the mixture should be very thick. ⠀
Add a touch more liquid if necessary to get it to blend completely smooth, or if you want a thinner smoothie.⠀
Transfer to a individual serving bowl and add toppings. Enjoy immediately!
Avocado Toast with Eggs, Spinach, and Tomatoes
Ingredients:⠀
⠀
1/2 teaspoon minced shallot⠀
1 cup packed spinach leaves⠀
2 large egg whites or 1 large egg, lightly beaten⠀
Salt and black pepper, to taste⠀
1 slice Private Selection Multigrain bread, toasted⠀
1/2 avocado, pit and skin removed⠀
2 Private Selection Campari tomatoes, sliced⠀
Directions:⠀
⠀
Spray a small skillet with non-stick cooking spray. Add the shallot and spinach and cook over medium heat until spinach is wilted. Place in a small bowl and set aside.⠀
Spray the pan again. Pour beaten egg whites or egg into the pan and season with salt and black pepper, to taste. Cook over medium heat until soft-scrambled, about 2 minutes.⠀
Mash the avocado with a fork and spread evenly on piece of toast. Top the avocado toast with spinach, scrambled eggs, and tomato slices. Season with salt and pepper, to taste. Serve immediately.
LUNCH
Avocado, Tomato and Cucumber Arugula Salad
Ingredients
2 avocados, diced
1 english cucumber, sliced
3 roma tomatoes, diced
¼ cup red onion, sliced
1 cup arugula
2 Tablespoons olive oil
2 Tablespoons lemon juice
salt and pepper
¼ cup feta cheese
Instructions
In a large bowl combine avocado, cucumber, tomatoes, red onion and arugula. Gently toss.
In a small bowl whisk the olive oil, and lemon juice. Add to the veggies and toss.
Serve with crumbled feta cheese
Easy Healthy Baked Lemon Chicken
Serves: 4
INGREDIENTS
4 boneless skinless chicken breasts
3 tablespoons butter or Olive Oil
⅓ cup chicken broth
4 tablespoons fresh lemon juice
1 tablespoon honey
2 teaspoons minced garlic
1 teaspoon Italian seasoning
salt and pepper to taste (I used 1 teaspoon salt and ¼ teaspoon pepper)
optional: fresh rosemary and lemon slices for garnish
INSTRUCTIONS-
Melt butter in a large skillet over medium-high heat. Add chicken and cook chicken 2-3 minutes on each side just until browned.
In a small bowl whisk together chicken broth, lemon juice, honey, garlic, Italian seasoning, and salt and pepper.
Pour sauce over chicken. Bake 20-30 minutes (closer to 20 for smaller chicken breasts, closer to 30 for larger) until chicken is cooked through. Every 5-10 minutes spoon the sauce from the pan over the chicken.
Garnish with fresh rosemary and lemon slices if desired and serve.
One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus⠀
Ingredients:⠀
1 1/2 lbs salmon, skin on*⠀
2 1/2 Tbsp olive oil, divided⠀
1 tsp lemon zest⠀
1 Tbsp fresh lemon juice⠀
4 cloves garlic, minced, divided⠀
1 tsp dijon mustard⠀
3/4 tsp onion powder⠀
1/2 tsp each salt and fresh cracked black pepper, plus more for asparagus⠀
1/2 lemon, thinly sliced (optional)⠀
1 1/2 – 2 lbs asparagus (medium or thin spears), tough ends trimmed⠀
1/2 cup finely shredded parmesan⠀
.⠀
Directions:⠀
Preheat oven to 180 degrees. Line a rimmed 17 by 12-inch baking dish with parchment paper. Place salmon in center of pan (or see note below). In a mixing bowl whisk together 1 1/2 Tbsp olive oil, the lemon zest, lemon juice, 2 cloves garlic, dijon, onion powder. Brush evenly over top of salmon then sprinkle with 1/2 tsp salt and pepper (add more pepper to taste if desired). Top with lemon slices.⠀
Toss asparagus with remaining 1 Tbsp olive oil and season with salt, then place around salmon. Bake in preheated oven 10 minutes. Remove from oven, toss asparagus then sprinkle asparagus with parmesan. Return to oven and bake until salmon has cooked through, about 5 – 10 minutes longer. Cut salmon into portions. Serve warm.
Grilled Greek Lemon Chicken⠀
Ingredients⠀
4 (6 oz) boneless skinless chicken breast halves⠀
1/3 cup olive oil, plus more for brushing grill⠀
1 Tbsp lemon zest⠀
1/3 cup fresh lemon juice⠀
4 cloves garlic, minced (1 1/2 Tbsp)⠀
2 tsp dried oregano⠀
1/2 tsp dried basil⠀
1/2 tsp dried thyme⠀
1/2 tsp dried rosemary, crushed⠀
Salt and freshly ground black pepper⠀
Chopped fresh parsley, for serving .⠀
Directions⠀
Using the flat side of a meat mallet, pound thicker parts of chicken to even thickness. In a small mixing bowl whisk together olive oil, lemon zest, lemon juice, garlic, oregano, basil, thyme, rosemary and season with salt and pepper (about 1 tsp salt 1/2 tsp pepper). Place chicken in a gallon size resealable bag, pour in olive oil mixture. Seal bag while pressing air out. Rub marinade over chicken. Transfer to refrigerator and allow to marinate 2 – 5 hours (rotate bag and move chicken around halfway through if possible). Preheat grill over medium-high heat (to about 180). Brush grill grates lightly with olive oil. Place chicken on grill, close lid, and grill about 4 minutes per side, or until chicken registers 160 – 165 degrees in center of chicken on an instant read thermometer. Let chicken rest 5 minutes, garnish with fresh parsley then serve immediately.
Strawberry Avocado Spinach Salad with Chicken
SERVES: SERVES 2⠀
Ingredients⠀
¼ cup extra virgin olive oil⠀
1 tablespoon golden balsamic vinegar⠀
1 teaspoon sugar⠀
1 tablespoon roughly chopped fresh tarragon⠀
¼ teaspoon kosher salt⠀
¼ teaspoon freshly ground black pepper⠀
2 boneless, skinless chicken breasts⠀
6 cups loosely packed fresh spinach⠀
6-8 large strawberries, hulled and quartered⠀
1 avocado, peeled, seeded and cut into chunks⠀
3-4 thinly sliced rings of red onion⠀
¼ cup feta cheese⠀
2 tablespoons sliced almonds⠀
Instructions⠀
Whisk the extra virgin olive oil with the balsamic vinegar, sugar, tarragon, kosher salt and freshly ground black pepper in a small bowl until blended.⠀
Place the chicken breasts in a shallow bowl and cover with half of the dressing, cover and refrigerate for 30 minutes to 2 hours.⠀
Spray a grill pan or 12-inch non-stick pan with cooking spray and heat to medium high. Place the chicken breasts on the hot grill pan. Cook for 3 minutes then flip the chicken breasts. Cook for another 3 minutes, and turn. ⠀
Reduce the cooking temperature to medium low and cook the chicken for 20-25 minutes more, turning every 5 minutes or so. Cooking time will depend on the thickness of the chicken, but it will be done when it hits 165 degrees internal temperature. Let the chicken rest for 5 minutes then slice into ¼ inch slices.⠀
Arrange the spinach, strawberries and red onion in a bowl. Lightly toss with the remaining dressing. Add the avocado, sliced chicken and top with feta and almond slices. Serve immediately.
Grilled Lime Salmon + Avo-Mango Salsa
Makes 4 servings ⠀
⠀
Ingredients:⠀
4 (6 oz) salmon fillets ⠀
2 Tbsp avocado oil, or olive oil, plus more for grill ⠀
2 tsp lime zest ⠀
3 Tbsp fresh lime juice ⠀
3 cloves garlic, crushed ⠀
sea salt and freshly ground black pepper, to taste ⠀
2 cups cooked brown rice ⠀
⠀
For the Avocado-Mango Salsa⠀
Ingredients:⠀
1 large ripe mango, peeled and diced ⠀
1 diced red bell pepper ⠀
10 cherry tomatoes, chopped ⠀
1/3 cup diced red onion, rinsed under cold water and drained ⠀
1 large avocado, peeled and diced ⠀
1 small English cucumber, diced ⠀
1 Tbsp fresh lime juice ⠀
1 Tbsp extra virgin olive oil ⠀
a small bunch of fresh cilantro or parsley, leaves only, chopped ⠀
sea salt and pepper, to taste ⠀
Instructions:⠀
In an 11×7-inch baking dish whisk together olive oil, lime zest, lime juice, garlic and season with salt and pepper to taste. ⠀
Place salmon in baking dish, cover and allow to marinate in refrigerator 15 – 30 minutes. ⠀
Preheat a grill over medium-high heat. Brush grill grates with oil. Grill the salmon for about 3 minutes per side or until just cooked through (turn carefully as the salmon will be ⠀
fragile). While the salmon is grilling prepare salsa: ⠀
In a medium glass bowl, gently toss together mango, bell pepper, tomatoes, cilantro/parsley, red onion, avocado, cucumber, lime juice, olive oil and a pinch of sea salt. ⠀
Let sit for about 20 minutes for flavours to combine.⠀
Serve salmon warm with brown rice, lime wedges, and top with avocado mango salsa.⠀
Beef with Broccoli⠀
SERVES 4⠀
Ingredients⠀
1-1/4 pound flank or sirloin steak, cut very thin against the grain⠀
½ cup + 2 tablespoons reduced sodium gluten-free Tamari, divided⠀
2-1/2 tablespoons Bob’s Red Mill Gluten-Free Sweet Rice Flour, divided⠀
¾ cup gluten-free chicken broth⠀
¼ cup brown sugar⠀
1 tablespoon rice vinegar⠀
1 teaspoon sesame oil⠀
3 cloves garlic, minced⠀
½ teaspoon ground ginger⠀
½ teaspoon red chili pepper flakes (or more or less)⠀
4 cups broccoli florets⠀
1 red bell pepper, seeded and sliced⠀
¼ cup water⠀
2 tablespoons grapeseed or vegetable oil, divided⠀
Cooked rice, for serving⠀
Sesame seeds for garnish⠀
Green onion, chopped for garnish⠀
.⠀
Instructions⠀
Add steak, 2 tablespoons gluten-free Tamari, and 1 tablespoon Sweet Rice Flour to a large Ziplock bag then seal and squish to evenly coat. Place bag into the refrigerator to marinate for 20 minutes.⠀
Meanwhile, add remaining ½ cup gluten-free Tamari, remaining 1-1/2 tablespoons Sweet Rice Flour, chicken broth, brown sugar, rice vinegar, sesame oil, garlic, ground ginger, and red chili pepper flakes to a bowl then whisk to combine and set aside.⠀
Heat a large wok or non-stick skillet over high heat then add water and broccoli. Stir fry until broccoli is crisp tender, 2-3 minutes, then remove to a plate and set aside. Repeat the process with the red bell pepper.⠀
Heat 1 tablespoon grapeseed oil in wok then add ½ the marinated beef in one layer. Let sit undisturbed until seared, 30 seconds, then stir fry until just barely cooked through (some pink still showing is ok.) Remove to plate with broccoli then cook remaining beef in remaining 1 Tablespoon oil, and then add to plate.⠀
Add sauce to wok then simmer until slightly thickened, 2-3 minutes. Add cooked broccoli and beef back into wok then stir to combine. Garnish with sesame seeds and green onion. Serve over cooked rice.
The Caveman Bowl
Ingredients – ⠀
⠀
● 4 chicken breasts⠀
● 2 large sweet potatoes, peeled & diced⠀
● 5 tablespoons avocado oil⠀
● 2 bell peppers, sliced⠀
● 1 red onion, sliced⠀
● 1 head cauliflower⠀
● 1 cup frozen fire roasted corn⠀
● Juice of one fresh lime⠀
● 1 jalapeno, seeds removed & diced⠀
● ½ cup chopped cilantro⠀
● 2 avocados, sliced for topping⠀
● No sugar added salsa, topping⠀
● Dash of mustard seed powder⠀
⠀
Burrito Bowl Recipe Spices⠀
⠀
● ½ tsp. garlic powder⠀
● ½ tbsp. chili powder⠀
● 1 tsp. smoked paprika⠀
● ½ tsp. cumin⠀
● 1 tsp. Himalayan salt⠀
● ½ tsp. cayenne⠀
⠀
Burrito Bowl Recipe Directions⠀
⠀
1. Preheat oven to 450-degrees Fahrenheit.⠀
⠀
2. Dice sweet potatoes into same size cubes. Slice onions and peppers. In a large bowl, add the diced sweet potatoes, sliced peppers, sliced onion, 3 tbsp. of avocado oil, and all of the spices. Toss to evenly coat. Coat chicken breasts with 1 tbsp. avocado oil, salt, and pepper.⠀
⠀
3. Line a baking sheet with parchment paper, and spread the mixture flat so nothing is overlapping. Make holes to lay chicken breasts. Bake for about 35-40 minutes tossing one time at the halfway point.⠀
⠀
4. While that’s baking, cut the cauliflower into florets. Add to food processor to chop into rice-size pieces. Depending on the size of your food processor, you may need to do this in two batches to ensure the cauliflower is chopped evenly. Pulse in short, 2-second increments rather than continuous pulsing.⠀
⠀
5. In a large skillet on medium heat, add 1 tbsp. avocado oil, cauliflower pieces, frozen corn, and diced jalapeno. Season with salt, pepper, and garlic to taste. Cook with only 5 to 7 minutes. You don’t want to overcook it; it will turn mushy quickly.⠀
⠀
6. Remove from heat, and add the lime juice, cilantro, and a dash of mustard seed powder (to reap the sulforaphane benefits). Stir and set aside.⠀
⠀
7. Remove the sheet pan from the oven. Add the cauliflower rice to servings bowls, slice and top with the chicken, sweet potato, peppers and onions. Serve with a sliced avocado and salsa, if desired. Garnish with cilantro and lime wedges..⠀
Spicy Kale and Quinoa Black Bean salad
INGREDIENTS -⠀
⠀
1 cup quinoa, uncooked⠀
6 cups chopped kale, de-stemmed⠀
1/2 red onion, chopped⠀
1 can black beans, drained and rinsed⠀
1 cup corn⠀
SPICY DRESSING⠀
1/4 cup fresh cilantro, chopped⠀
1 clove garlic, minced⠀
1/4 cup fresh lime juice (about 2 limes)⠀
1/4 cup hot sauce of your choice (I used a chili pepper sauce)⠀
1/4 cup water⠀
1 teaspoon maple syrup⠀
1/2 teaspoon cumin⠀
sea salt and pepper, to taste⠀
⠀
INSTRUCTIONS -⠀
⠀
In a medium sized pot, combine 2 cups of water with 1 cup of quinoa and bring to a boil. Lower heat, cover and simmer for 15 minutes or until water is absorbed and quinoa is fluffy.⠀
In a large salad bowl, add the kale and the onion.⠀
Once the quinoa is done cooking, add in the black beans and corn to the pot. Mix it up. You could just add these over the kale but I wanted to warm up the beans and corn. Add the quinoa mixture over the kale and mix.⠀
Prepare the dressing. Pour the dressing over the salad, mix and enjoy!⠀
Sweet Potato Wedges and Avocado Aioli
INGREDIENTS -⠀
⠀
Wedges:⠀
2 large sweet potatoes, scrubbed and cut lengthwise into wedges⠀
1-2 tablespoons cornflour/corn starch⠀
1-2 tablespoons Canola oil⠀
2 teaspoons sweet paprika⠀
2 teaspoons garlic powder⠀
¼ teaspoon Cayenne pepper⠀
½ teaspoon red chilli powder (or 1 teaspoon red chilli flakes) – Optional⠀
2 teaspoons dried thyme⠀
Sea salt to taste⠀
Avocado Garlic Aioli:⠀
1 large Avocado⠀
2 tablespoons reduced fat mayonnaise (or sour cream or plain greek yogurt for healthier options)⠀
1 clove garlic, crushed⠀
2 teaspoons freshly squeezed lemon juice⠀
⠀
⠀
INSTRUCTIONS -⠀
⠀
Place sweet potatoes in a large bowl and cover with cold water. Allow them to soak for over an 1 hour.⠀
Preheat oven to 230°C | 450°F and place baking trays into the oven to heat them up.⠀
Drain wedges; pat them dry with paper towels. Add the cornflour/corn starch into a large zip-lock (or plastic) bag, and add the wedges. Seal the bag with air in it, and shake vigorously to evenly coat the fries. Remove the heated oven trays from the oven; line with baking/parchment paper and lightly spray with cooking oil spray. Empty the wedges onto trays and coat them with the oil and herbs/seasonings. Arrange the fries in a single layer with plenty of space between them (at least 1cm | ½ an inch).⠀
Bake for 15-20 minutes; remove trays from the oven and test wedges with a fork. If they are just tender; flip them (keeping them in a single layer again with plenty of space between them) and return them to the oven for a further 5-10 minutes, or until they are tender-crisp.⠀
⠀
⠀
Avocado Aioli:⠀
⠀
Combine the avocado, sour cream or greek yogurt, garlic and lemon juice in a magic bullet small cup or a small food processor. Blend for 20 seconds or until smooth and creamy. (Scrape the sides with a spoon and blend for a further 10 seconds if needed). Season with salt to your taste. Sprinkle wedges with salt before serving and serve with your Aioli!⠀
Spicy Paprika & Lime Chicken
Please allow 1 hour to marinate the chicken.⠀
Ingredients⠀
900g (about 2lbs) chicken tenderloins⠀
Coconut oil for frying⠀
For the marinade⠀
5 tsps sweet paprika⠀
1 tsp cayenne pepper or chill powder⠀
1½ tsp Celtic salt or sea salt⠀
1 tsp Allspice (optional but very nice)⠀
1 tsp coriander seeds powder (you can grind coriander seeds with mortar & pestle)⠀
1 tsp black pepper⠀
3 tbsps olive oil⠀
2 garlic cloves, finely diced⠀
2 tsps tomato paste/puree⠀
2 limes (zest + juice from one lime for the marinade and juice from the second when serving)⠀
Instructions⠀
Mix all marinade ingredients in a large bowl. Rinse the chicken and cut larger pieces in half keeping. Using your hands, rub the pieces of chicken with the marinade. Leave in the bowl, wrap with cling wrap and set aside for at least one hour before grilling..in the fridge.⠀
If using a grill plate or a frying pan on your stove, heat one teaspoon of coconut oil until sizzling hot. Fry chicken pieces for 4 minutes on each side and then remove to a plate to rest. Make sure not to overcrowd the frying pan or you will end up with too much meat juice and you will end up with stewed rather than grilled chicken.⠀
If using a BBQ, heat the plate to sizzling hot and either spray with olive oil or brush with coconut oil. Place chicken pieces on the plate with a little space in between and cook for 4 minutes on each side on medium/high heat with the lid on.⠀
Remove cooked chicken to a serving plate and drizzle with lime juice before serving
Gluten Free Pizza with Sun Dried Tomato Sauce and Mustard Veggies⠀
INGREDIENTS FOR THE PIZZA CRUST:⠀
⠀
5/8 cup Rice Flour⠀
1/4 cup Buckwheat Flour⠀
1/2 cup Potato Starch⠀
1/3 cup Gluten Free Oat Flour⠀
2/5 cup lukewarm Water⠀
1 tsp Apple Cider Vinagar⠀
Himalayan Salt + 10 gr Baking Powder⠀
⠀
FOR THE SUN DRIED TOMATO SAUCE:⠀
10 sun dried Tomatoes⠀
1/4 lemon, juiced⠀
1 tsp dried herbs (oregano, thyme, rosemary) + 5 leaves of fresh Basil⠀
3 tbsp lukewarm Water + 1 tbsp Olive Oil⠀
⠀
FOR THE TOPPINGS:⠀
1 large Zucchini⠀
1/2 Red Onion⠀
1 tbsp Olive Oil ⠀
1 tbsp Whole Grain Mustard ⠀
Himalayan Salt⠀
1/4 Avocado⠀
⠀
PROCEDURE:⠀
⠀
1. Preheat the oven to 200 C. Cut the zucchini and onion and sauté them in a pan greased with some olive oil together with the mustard for about 5 minutes.⠀
2. Mix flours, salt and baking powder in a bowl. Add in the lukewarm water and knead well until you get an elastic ball of dough. If too sticky, add a bit more potato starch.⠀
3. Roll down the dough on a wooden surface and shape it as a pizza crust.⠀
4. Bake it for 5 minutes without the toppings so it doesn’t get soggy.⠀
5. In the meantime prepare the sun dried tomato sauce by blending all the ingredients in a food processor or a grinder.⠀
6. Spread the sun dried tomato sauce over the pizza crust, top it with the sautéed veggies and put it back in the oven for 20 more minutes.⠀
7. Right before serving, top your pizza with some slices of avocado. Enjoy!!⠀
Spring quinoa bowl
Ingredients:⠀
⠀
For the Lemon Dressing:⠀
⠀
1/4 cup olive oil⠀
2 tablespoons fresh lemon juice⠀
2 tablespoons golden or white balsamic vinegar⠀
1 clove garlic, minced⠀
2 teaspoons honey⠀
Pinch of salt and freshly ground black pepper, to taste⠀
⠀
For the Quinoa Bowl:⠀
⠀
2 cups arugula⠀
1/2 cup cooked quinoa⠀
4 asparagus spears, cooked and cut into 1-inch pieces⠀
1/4 cup peas⠀
2 radishes, sliced⠀
1/2 avocado, sliced⠀
1 hard boiled egg, sliced⠀
2 tablespoons chopped Blue Diamond Whole Natural Almonds⠀
Salt and black pepper, to taste
Quinoa salad with avocado, cherry tomatoes, and feta
INGREDIENTS -⠀
⠀
Salad -⠀
⠀
1½ cups cooked quinoa (Cook as per package instructions)⠀
1 avocado – diced⠀
1½ cups cherry tomatoes – sliced in half or quarters⠀
2 oz feta cheese – diced⠀
4 cups baby spinach – roughly chopped⠀
2 tbs red onion – minced⠀
½ cup of walnuts⠀
⠀
Dressing -⠀
⠀
4 tbs olive oil⠀
2 tbs white wine vinegar⠀
½ tsp honey⠀
½ tsp dijon mustard⠀
8 twists of black pepper
DINNER
Spicy chicken sweet potato meal prep magic bowls
serves: 8
INGREDIENTS
2 lbs. boneless skinless chicken breasts, cut into small pieces
3 tablespoons spicy seasoning mix
a few tablespoons of olive oil
3 sweet potatoes, peeled and diced
5-6 cups broccoli florets (broccolini FTW)
coarse sea salt and freshly cracked pepper
avocado / hummus / lemon juice / chives / olive oil for serving
INSTRUCTIONS
Preheat the oven to 180 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.
Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle generously with salt. Arrange the chicken on a separate sheet pan.
Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.
Baked Sweet Potato Fries
2 lbs sweet potatoes peeled and sliced into 1/2-inch thick sticks (cut really long sticks in half)
1 Tbsp cornstarch
1 tsp salt
1/2 tsp freshly ground black pepper
1 tsp paprika
1/2 tsp garlic powder
2 1/2 Tbsp olive oil
Directions
Preheat oven to 180 degrees, and place a rimmed 18 by 13-inch baking sheet in oven to preheat as well.
In a small mixing bowl whisk together cornstarch, salt, pepper, paprika and garlic powder. Place sliced sweet potatoes in a large mixing bowl. Toss sweet potatoes with olive oil. Bake in preheated oven 15 minutes then remove from oven and toss and spread into an even layer again. Return to oven and bake until fries are golden brown in spots, about 10 minutes longer. Serve warm with fry sauce (see notes in post for fry sauce recipe) or ketchup if desired.
Clean Eating Baked Thai Salmon⠀
Ingredients⠀
⠀
6 x 6 oz sockeye salmon fillets, skin on or off⠀
Pinch of salt⠀
1/2 cup + 2 tbsp Thai sweet chili sauce, divided⠀
2 – 3 tbsp green onions, chopped⠀
Cooking spray (Misto)⠀
•••••⠀
Directions⠀
⠀
In a large baking dish, lay down salmon fillets in a row. Each fillet – sprinkle with a pinch of salt and top with 1 tbsp Thai sweet chili sauce. Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).⠀
Turn on oven’s broiler on High and position top oven rack 5″ – 6″ below the heat source. Line large baking sheet with unbleached parchment paper, spray with cooking spray and place salmon fillets skin side down (if any). Coat with remaining marinade from the dish (if any).⠀
Broil for 8 minutes, rotating baking sheet once. Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce. Return to the oven and broil for another 5 minutes or until salmon has caramelized. Serve hot garnished with green onions, extra sauce (if desired) with brown rice or quinoa on a side.⠀
Storage Instructions: Refrigerate covered for up to 3 days.
CRISPY HONEY ORANGE GLAZED SALMON⠀
Serves: 4⠀
INGREDIENTS⠀
2 tablespoons butter (or use olive oil if you wish)⠀
4x 6-ounce salmon fillets (or 170 grams each), with or without skin⠀
Juice from half an orange (about ¼ cup fresh squeezed orange juice)⠀
3 tablespoons honey⠀
2 tablespoons soy sauce⠀
4 cloves garlic, crushed⠀
Kosher salt and ground pepper, to taste⠀
Half an orange, sliced to serve⠀
INSTRUCTIONS⠀
Heat butter (or oil) in a pan or skillet over medium-high heat, Add the salmon, skin-side down, and sear on one side for 3-4 minutes. Flip salmon and sear for 2 minutes. Pour in the orange juice and allow to reduce to half the quantity (it takes about 1 minute to reduce down if your pan is hot enough). Add the garlic and cook until fragrant (30 seconds). Move the salmon to the sides of the pan and add in the honey, soy sauce and garlic; stirring well to combine all of the flavours together. Bring to a simmer until reduced to a nice syrup (this takes about another 30 seconds to 1 minute), and move the salmon around in the sauce to evenly coat. Remove from heat once the salmon is cooked to your liking.⠀
Season with salt and pepper to your tastes. Drizzle with the sauce to serve. Best served over rice, noodles, steamed vegetables or with a salad.⠀
Chipotle Mashed Sweet Potatoes with Pomegranate-Pistachio Guacamole⠀
Ingredients⠀
4 medium sweet potatoes⠀
1-1½ chipotle peppers canned in adobo (depending on your heat preference), finely chopped⠀
1 teaspoon adobo sauce from the chipotle can⠀
1 teaspoon honey or agave⠀
Salt⠀
⠀
Instructions⠀
Pre-heat the oven to 400 degrees. Line a baking sheet with foil and set aside.⠀
Wash your sweet potatoes and dry them well. Use a fork to carefully poke holes all over the sweet potatoes (about 2 fork pokes per side should do it), and place the sweet potatoes on the baking sheet. Transfer the potatoes to the oven and bake for 60-70 minutes until they’re very tender.⠀
while the potatoes are baking, prepare the guacamole. In a medium bowl mash the avocados with a fork until almost smooth (a few chunks are okay, people). Mix in the lemon juice, pomegranate arils, pistachios and cilantro. Season with salt and fresh ground pepper to taste. Press a piece of plastic wrap onto the surface of the guacamole to keep it from browning while you finish the potatoes.⠀
Slice the top of each sweet potato to reveal the inside. Use a spoon to scoop out the insides of each sweet potato and transfer them to a medium bowl, leaving a ¼-inch layer of potato inside the skins. Mash the potatoes with a fork and then mix in the chopped chipotle peppers, adobo, and honey/agave. Season with salt to taste. (If you don’t feel like removing the potatoes from their skins, just mash the insides of each potato with a fork and divide the chipotle pepper, adobo and honey among each potato.)⠀
Carefully spoon the mashed potatoes back into the skins.⠀
Top each potato with plenty of pomegranate-pistachio guacamole and serve immediately.⠀
Zucchini Noodles with Pesto
Yield: Serves 4⠀
⠀
Turn your zucchini into noodles and toss with fresh basil pesto. A fresh and healthy meal in minutes!⠀
Ingredients:⠀
4 small zucchini, ends trimmed⠀
2 cups packed fresh basil leaves⠀
2 cloves garlic⠀
1/3 cup extra-virgin olive oil⠀
2 teaspoons fresh lemon juice⠀
1/4 cup freshly grated Parmesan cheese⠀
Salt and freshly ground black pepper, to taste⠀
Cherry or grape tomatoes, optional⠀
Directions:⠀
⠀
1. Use a julienne peeler or mandoline to slice the zucchini into noodles. Set aside. ⠀
2. Combine the basil and garlic in a food processor and pulse until coarsely chopped. Slowly add the olive oil in a constant stream while the food processor is on. Stop the machine and scrape down the sides of the food processor with a rubber spatula. Add the lemon juice and Parmesan cheese. Pulse until blended. Season with salt and pepper.⠀
⠀
3. Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes, if using. Serve at room temperature or chilled.⠀
⠀
Note-if you want to cook the zucchini noodles, you can. Just add the zucchini pesto noodles to a skillet and sauté them up over medium heat. It only takes a few minutes.⠀
Teriyaki chicken with vegetables
Ingredients ⠀
2-3 lbs chicken breast, cubed⠀
12-16 oz organic fresh broccoli⠀
2 garlic cloves or ginger⠀
4-5 large organic carrots, sliced⠀
Pepper flakes, optional⠀
2 Tbsp olive oil⠀
⠀
Teriyaki sauce⠀
⠀
2 Tbsp ginger, chopped⠀
1/3 cup reduced sodium soy sauce, gluten free⠀
1/3 cup cold water⠀
3-4 teaspoons arrowroot powder, or cornstarch⠀
1/4 cup honey, or unrefined sugar⠀
Directions ⠀
In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass air tight container in the refrigerator.⠀
⠀
In a large heavy bottom saute pan, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute.⠀
⠀
While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours.⠀
⠀
Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine.
Coconut Honey Lime Filipino Chicken Adobo Skewers
Serves 6⠀
⠀
Ingredients⠀
⠀
2 pound skinless chicken thighs or breasts, cut into bite size cubes⠀
3/4 cup soy sauce⠀
1/3 cup canned coconut milk (lite or regular both work great)⠀
juice of 2 limes⠀
1/4 cup rice vinegar⠀
1/4 cup honey⠀
4 cloves garlic, minced or grated⠀
3 bay leaves⠀
2 teaspoons fresh ginger, grated⠀
1/2 teaspoon black peppercorns⠀
coconut rice, for serving or rice of choice⠀
mango, pineapple, or mango strawberry salsa, for serving (optional)⠀
⠀
Instructions⠀
⠀
Add the chicken to a large bowl or gallon size ziploc bag. In a blender, combine the soy sauce, coconut milk, juice of 2 limes, rice vinegar, honey, garlic, ginger and black peppercorns. Blend until smooth. Pour the marinade over the chicken and the bay leaves. Cover the bowl or seal the bag and place in the fridge for at least one hour or overnight. Preheat the grill or a grill pan to medium-high heat and lightly oil the grates. Thread the chicken onto metal skewers (or wood skewers that have been soaked in water). Place the chicken on the grill until the chicken is golden and no longer pink in the center, about 5-10 minutes each side. You may also cook the chicken in a skillet if needed. While the chicken is cooking, I like to add the reserved marinade to a small sauce pan, bring it to a bowl and cook about 5 minutes or until reduced to a sauce. Serve the chicken with the sauce and the coconut rice or rice of choice.⠀
BEEF AND BROCCOLI⠀
INGREDIENTS:⠀
⠀
BEEF AND BROCCOLI INGREDIENTS:⠀
1 pound flank steak, cut into 1/4-inch-thick bite-sized pieces⠀
1 tablespoon soy sauce⠀
1 tablespoon rice wine vinegar⠀
3-4 cups chopped broccoli florets (about 1 medium head of broccoli)⠀
1 batch of sauce (see below)⠀
1 tablespoon peanut oil⠀
2 cloves garlic, peeled and minced⠀
optional garnishes: toasted sesame seeds and/or thinly-sliced green onions⠀
Sauce Ingredients:⠀
⠀
3/4 cup water⠀
3 tablespoons oyster sauce⠀
3 tablespoons soy sauce⠀
1 tablespoon cornstarch⠀
1 tablespoon rice wine vinegar⠀
1 teaspoon sesame oil⠀
1/4 teaspoon ground ginger⠀
1/4 teaspoon freshly-ground black pepper⠀
optional: 1-3 teaspoons sriracha, to taste⠀
DIRECTIONS:⠀
⠀
TO MAKE THE BEEF AND BROCCOLI:⠀
Add the steak to a large bowl, along with the soy sauce and rice wine vinegar. Stir to combine, then let the steak marinate for at least 10 minutes (or up to 1 hour).⠀
Meanwhile, fill a large stockpot halfway full of water, and bring it to a boil. Stir the broccoli florets into the water, and cook for 30-45 seconds. Drain (or transfer the broccoli to a strainer), and set aside.⠀
Prepare the sauce (see instructions below).⠀
Once the steak has finished marinating, add the peanut oil to a large saute pan or wok over medium-high heat. Add the steak and garlic, and saute — stirring occasionally — until the steak is cooked through, about 5-6 minutes. Add the sauce and broccoli, and toss to combine. Continue cooking for 1-2 more minutes, or until the sauce comes to a simmer and thickens.⠀
Remove from heat and serve immediately, topped with optional garnishes if desired.⠀
TO MAKE THE SAUCE:⠀
Whisk all ingredients together until combined.⠀
Turkey Taco stuffed Sweet Potatoes
Ingredients -⠀
⠀
2 medium sweet potatoes⠀
1 tsp olive oil⠀
1 ¼ tsp ground cumin, divided⠀
¼ + ⅛ tsp salt⠀
¼ + ⅛ tsp ground pepper⠀
¾ lb. lean ground turkey⠀
4 garlic cloves, minced⠀
1 tsp chili powder⠀
½ tsp dried oregano⠀
½ tsp paprika⠀
1 ¼ cup canned crushed tomatoes⠀
¼ cup grated pepper Jack cheese⠀
2 tbsp minced flat-leaf parsley⠀
⠀
Instructions -⠀
⠀
Pierce the sweet potatoes all over with a fork. Cook in the microwave on HIGH until tender when pierced with a fork, 4 to 5 minutes per side. Let the potatoes rest until cool enough to handle.⠀
⠀
Cut the potatoes in half lengthwise. Carefully scoop the flesh out of the potatoes and place in a medium-sized bowl. Reserve the skins. With the back of a fork, mash the potato flesh until most lumps are gone. Stir in the olive oil, ½ teaspoon cumin, ¼ teaspoons salt and ¼ teaspoon pepper. Divide the mashed sweet potato evenly between the potato skins. ⠀
⠀
Place on a baking sheet.⠀
While the potatoes are cooking, heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray. ⠀
⠀
Add the ground turkey and cook, breaking up with a wooden spoon, until cooked through. Stir in the garlic, chili powder, remaining ¾ teaspoon cumin, oregano, paprika, and remaining ⅛ teaspoon salt and pepper. Cook for 1 minute. Stir in the crushed tomatoes.⠀
⠀
Preheat the broiler. Spoon the turkey mixture into each sweet potato skin. ⠀
⠀
Garnish with parsley. Serve.⠀
Chicken and broccoli stir fry
Ingredients -⠀
⠀
1 pound boneless skinless chicken breast cut into 1 inch pieces⠀
1 tablespoon + 1 teaspoon vegetable oil⠀
2 cups small broccoli florets⠀
1 cup sliced mushrooms if you don’t like mushrooms you can add more broccoli instead⠀
2 teaspoons minced fresh ginger⠀
1 teaspoon minced garlic⠀
1/4 cup oyster sauce⠀
1/4 cup low sodium chicken broth or water⠀
1 teaspoon sugar⠀
2 teaspoons toasted sesame oil⠀
1 teaspoon soy sauce⠀
1 teaspoon cornstarch⠀
salt and pepper to taste⠀
⠀
Instructions -⠀
⠀
Heat 1 teaspoon of oil in a Kitchen Fair 10″ Expressions fry pan over medium heat. Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.⠀
Add the ginger and garlic to the pan and cook for 30 seconds more.⠀
Remove the vegetables from the pan; place them on a plate and cover.⠀
Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.⠀
Season the chicken pieces with salt and pepper and add them to the pan in a single layer – you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.⠀
Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.⠀
In a bowl whisk together the oyster sauce, chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.⠀
Pour the oyster sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.⠀
Serve immediately, with rice if desired.⠀
Grilled Asian Steak with Cilantro Basil Chimichurri
INGREDIENTS -⠀
.⠀
2 1/2 – 4 lbs tri-tip roast⠀
Asian Chimichurri⠀
1 1/2 cups fresh cilantro leaves and stems, packed⠀
1/2 cup fresh basil leaves, packed⠀
1/2 cup fresh mint leaves, packed⠀
4 garlic cloves, peeled⠀
1 inch ginger, peeled, roughly chopped⠀
4 green onions, roughly chopped⠀
1 jalapeno deveined, seeds separated, roughly chopped⠀
3 tablespoons olive oil⠀
2 tablespoons rice wine vinegar⠀
1 tablespoon fish sauce (may sub soy sauce)⠀
1 teaspoon toasted sesame oil⠀
1/4 teaspoon salt⠀
1/4 teaspoon pepper⠀
Asian Steak Marinade⠀
1/4 cup packed brown sugar⠀
2 tablespoons fish sauce⠀
2 tablespoons rice wine vinegar⠀
2 tablespoons Asian sweet chili sauce⠀
1 tablespoon toasted sesame oil⠀
2 tablespoons Asian Chimichurri (above in directions)⠀
⠀
INSTRUCTIONS -⠀
.⠀
Asian Chimichurri: Pulse the cilantro, basil, mint, garlic, ginger, green onions, and jalapeno (without seeds) in food processor until coarsely chopped, pushing sides down as needed. Add olive oil, rice wine vinegar, fish sauce, toasted sesame oil and salt and pepper and continue to pulse until finely chopped and well combined. Taste and add desired amount of jalapeno seeds for additional heat (optional). Remove 2 tablespoons Chimichurri to a large resealable plastic bag. Refrigerate the remainder separately.⠀
⠀
Asian Marinade: To the Chimichurri in the plastic bag, whisk in all of the Asian Steak Marinade ingredients. Massage marinade into steak and seal bag. ⠀
⠀
Grill: When ready to grill, remove Chimichurri and steak from refrigerator to bring to room temperature (about 30-45 minutes). Grease and preheat grill to 180 degrees F. Sear roast for 3-5 minutes per side, cover, and turn heat down to 150 degrees F. Grill for 15 minutes, flip, cover, and cook an additional 10-20 minutes, depending on the size of your steak cut and how well done you want your steak. Watch closely that your temperature stays around 120 degrees.
HONEY MUSTARD CHICKEN & POTATOES (ONE PAN)
Serves: 4-5⠀
⠀
INGREDIENTS⠀
4-5 chicken thighs, bone in, skin on or off⠀
Salt and pepper, to season⠀
1-1/2 tablespoons garlic powder⠀
1 tablespoon olive oil⠀
1 tablespoon minced garlic⠀
¼ cup honey⠀
3 tablespoons wholegrain mustard⠀
2 tablespoons smooth Dijon mustard⠀
2 tablespoons water⠀
1 pound | 500g baby red potatoes, quartered⠀
8 ounces | 250 grams green beans, halved (OPTIONAL)⠀
1-2 sprigs rosemary (OPTIONAL)⠀
⠀
INSTRUCTIONS⠀
Preheat oven to 200°C | 400°F. Generously season chicken thighs with salt, pepper and garlic powder.⠀
Heat olive oil in a large, oven-proof non stick pan (or a well-seasoned cast iron skillet) over medium-high heat. Sear chicken thighs for 3 minutes each side, until the skin becomes golden and crisp. Leave 2 tablespoons of chicken juices in the pan for added flavour, and drain any excess.⠀
Fry the garlic in the same pan around the chicken for 1 minute until fragrant. Add the honey, both mustards, and water to the pan, mixing well, and combine all around the chicken.⠀
Add in the potatoes; mix them through the sauce. Season with salt and pepper, to your tastes. Allow the honey mustard sauce to simmer for two minutes, then transfer to the hot oven and bake for 40-45 minutes, or until the chicken is completely cooked through to the bone and no linger pink in the middle.⠀
OPTIONAL: Remove from the oven after 30 minutes; add in the green beans (mixing them through the sauce), and return to the oven to bake for a further 15 minutes, or until the chicken is completely cooked through and no longer pink in the middle, and the potatoes are fork tender.
Lemon Garlic Chicken
Ingredients:⠀
⠀
20 oz or 4 chicken thighs, deboned but skin on⠀
Sliced lemon, for garnishing⠀
⠀
Marinade:⠀
⠀
3 cloves garlic, minced⠀
2 1/2 tablespoons lemon juice⠀
1 teaspoon lemon zest⠀
2 tablespoon olive oil⠀
1 tablespoon honey⠀
1/4 teaspoon paprika⠀
1/4 teaspoon chili flakes⠀
1/4 teaspoon ground cumin, optional⠀
Pinch of salt⠀
3 dashes ground black pepper⠀
1 tablespoon chopped Parsley leaves⠀
⠀
Method:⠀
⠀
Debone the chicken thighs but keep the skin on. If you like skinless, you may buy skinless and boneless skin thighs.⠀
⠀
Mix all the ingredients in the Marinade in a bowl, whisk to combine well. Marinate the chicken with the Marinade, in a bowl or in a plastic bag for 30 minutes, or best for 2 hours.⠀
⠀
Fire up the grill and grill the chicken on both sides, until it’s cooked through and the skin is charred. You may bake the chicken in an oven at 400F for about 15-20 minutes, or pan-fried on a skillet on medium to low heat. Serve the chicken warm with some lemon wedges.
3 Ingredient Sweet Potato Pizza Crust
Let’s take it from the beginning. You mostly need THREE THINGS:⠀
⠀
* a sweet potato⠀
* some rolled oats⠀
* one egg⠀
⠀
Pulse those all together in the food processor and then add a few more things if you don’t feel too strongly about breaking the three ingredient rule, get funky with it (BBQ chicken anyone?) it’s pizza your way but with a guilt free base! ⠀
⠀
Here’s how to make the base.⠀
⠀
INGREDIENTS -⠀
⠀
1 medium sweet potato, peeled⠀
⅔ cup rolled oats⠀
1 egg⠀
1/2 teaspoon salt⠀
a pinch of garlic powder⠀
1 tablespoon olive oil⠀
⠀
INSTRUCTIONS -⠀
⠀
Preheat oven to 400 degrees. Pulse the sweet potato and oats through the food processor until very fine. Add the egg and garlic powder and salt; pulse again to mix. ⠀
⠀
The mixture should resemble a loose dough or thick batter.⠀
⠀
Transfer to a parchment lined baking sheet or round pizza pan. Press into crusts and shape with your hands – you can either make two smaller crusts (you’ll get more crispy edge surface area) or one larger crust. Crusts should be about ¼ to ½ inch thick.⠀
⠀
Bake for 25-30 minutes, until the top is dry to the touch. Remove from oven, let cool, and invert back onto the pan with the dry side facing down. Peel the parchment very gently off the top layer and brush with olive oil. Bake for another 5-10 minutes to get a nice crispy top.⠀
Top with your favourite pizza toppings and pop back into the oven! Voila!
Salmon Tacos with Pomegranate Guacamole.⠀
Ingredients⠀
⠀
8 ounces salmon – a thin salmon fillet is perfect⠀
1 teaspoon ancho powder⠀
1 teaspoon Spanish paprika⠀
½ teaspoon ground cumin⠀
6 corn tortillas, warmed⠀
Roasted jalapeno peppers, sliced, for serving⠀
FOR THE POMEGRANATE GUACAMOLE⠀
2 avocados, peeled and pitted⠀
1/4 cup fresh cilantro, chopped + more as needed⠀
Juice from half a lime⠀
1/2 teaspoon sea salt⠀
Seeds from 1 pomegranate⠀
⠀
Directions -⠀
⠀
Make your guacamole first. ⠀
To a large bowl, add avocados and lime juice. ⠀
Mash with a fork.⠀
Add cilantro and salt. Mix well.⠀
Taste and adjust for lime juice and salt.⠀
Top with pomegranate seeds and set aside until ready to use.⠀
⠀
Next, heat a pan to medium heat and add a bit of olive oil.⠀
Rub down the salmon on each side with ancho powder, paprika and cumin. Sear each side of the salmon about 3 minutes per side, or until salmon is cooked through.⠀
Rough chop the salmon and divide it between the 6 warmed corn tortillas.⠀
⠀
Top with pomegranate guacamole and slices of ⠀
roasted jalapeno peppers.⠀
⠀
Serve!⠀
Garlic Butter Baked Salmon In Foil
Ingredients -⠀
⠀
1¼ lb sockeye or coho salmon (preferably wild caught)⠀
2 tbsps lemon juice⠀
2 cloves garlic, minced⠀
2 tbsp cold butter, cubed⠀
½ tsp salt⠀
¼ tsp black peppers⠀
¼ tsp Italian seasoning⠀
¼ red pepper flakes⠀
1 tablespoon chopped parsley, for garnishing (optional)⠀
⠀
Directions -⠀
⠀
Position a rack in the center of the oven and preheat the oven to 375ºF.⠀
In a saucepan over medium heat, combine the lemon juice and minced garlic, allow the lemon juice to reduce to 1 tablespoon. Add in 1 tablespoon of butter, remove pan from heat and swirl so the butter starts to melt. Place back on the heat for a few seconds, removed and continue to swirl until butter completely melts. Repeat with second tablespoon of butter. When butter is completely melted, remove sauce from stove.⠀
Place the salmon filet in a piece of foil large enough to fold over and seal. Using a brush or spoon, brush the salmon with the garlic butter sauce. Season with salt, pepper, Italian seasoning, and red pepper flakes. Cover with foil so that all sides are properly closed so the sauce does not leak.⠀
⠀
Bake the salmon for 12-14 minutes or until firm. Open the foil and allow the fish to broil under the broiler for 2-3 minutes, keeping an eye on it so the fish does not burn. Remove from oven, top with parsley. Serve immediately.⠀
MEDITERRANEAN STYLE STUFFED PEPPERS
Good quality cooking oil or olive oil⠀
1 small yellow onion, chopped⠀
1/2 lb ground beef⠀
salt + pepper⠀
1/2 tsp allspice⠀
1/2 tsp garlic powder⠀
1 cup cooked or canned chickpeas⠀
1/2 cup chopped parsley, more for garnish⠀
1 cup short grain rice, soaked in water for 10-15 minutes, drained⠀
1/2 tsp hot paprika⠀
3 tbsp tomato sauce⠀
2 1/4 cup water⠀
6 bell peppers, any colors, tops removed, cored⠀
3/4 cup chicken broth (or water)⠀
Instructions⠀
⠀
In a medium heavy pot, heat 1 tbsp of oil. Saute the chopped onions until golden. Now add the meat and cook on medium-high heat, stirring occasionally, until deeply browned. Season with salt, pepper, allspice and garlic powder. Stir in the chickpeas and cook briefly.⠀
To the same pot, now add the parsley, rice, paprika and tomato sauce; stir to combine. Add the water and bring to a high simmer until liquid has reduced by one half.⠀
Turn the heat to low. Cover and cook for 15-20 minutes or until the rice is fully cooked and no longer hard nor too chewy.⠀
While the rice is cooking, heat a gas grill to medium-high. Grill the bell peppers for 10-15 minutes, covered. Be sure to turn the peppers occasionally so that all sides get charred. Remove from the grill and let cool briefly.⠀
Preheat the oven to 350 degrees F.⠀
Assemble the bell peppers, open-side up, in a baking dish filled with 3/4 cup broth or water. Spoon in the cooked rice mixture to stuff each of the peppers to the very top.⠀
Cover the baking dish tightly with foil and place it in the 350 degree F heated oven. Bake for 20-30 minutes.⠀
Remove from the oven and garnish with parsley, if you like. Serve immediately with your favorite salad and a side of Greek yogurt.⠀
Ground Turkey Sweet Potato Stuffed Peppers
Ingredients:⠀
⠀
1 tbsp extra-virgin olive oil⠀
2 cup (480g) ground turkey⠀
2 cloves garlic, minced⠀
½ cup (78g) onions, diced⠀
1 2/3 cup (219g) sweet potato, diced⠀
½ cup homemade tomato sauce⠀
Crushed red pepper to taste (optional)⠀
Salt and pepper⠀
2 big bell peppers cut in half⠀
Feta cheese (don’t add cheese if you want to make this recipe paleo-friendly) and fresh parsley, chopped⠀
⠀
⠀
Directions:⠀
⠀
Preheat oven to 350F.⠀
In a skillet, heat olive oil over medium high heat.⠀
Add ground turkey and garlic. Stir occasionally and cook for about 10 minutes or until the meat is not pink any more. Make sure to break apart the meat with a wood spoon as it cooks.⠀
Add onions and cook until onions are gold brown.⠀
Add the sweet potato, cover the skillet and cook until they are tender. It is about 8mins. Don’t forget to stir occasionally. Add tomato sauce, ground chili pepper, salt and pepper to taste. If necessary, add more olive oil or a little bit of water to cook the sweet potato.⠀
Arrange the peppers in a greasy baking dish. The cavity side is facing up.⠀
Fill each bell pepper halve with the ground turkey-sweet potato mix.⠀
Bake uncovered for about 30 minutes, or until the peppers are cooked and soft.⠀
Remove from the oven and garnish with feta and parsley.⠀
Spicy chicken sweet potato meal prep magic bowls
serves: 8 ⠀
INGREDIENTS⠀
2 lbs. boneless skinless chicken breasts, cut into small pieces⠀
3 tablespoons spicy seasoning mix⠀
a few tablespoons of olive oil⠀
3 sweet potatoes, peeled and diced⠀
5-6 cups broccoli florets (broccolini FTW)⠀
coarse sea salt and freshly cracked pepper⠀
avocado / hummus / lemon juice / chives / olive oil for serving⠀
INSTRUCTIONS⠀
Preheat the oven to 180 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.⠀
Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle generously with salt. Arrange the chicken on a separate sheet pan.⠀
Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.⠀
Done! Divide your servings out into containers and be happy you have meal starters ready for the week!
SMOOTHIES, SNACKS AND DESSERTS
Green chia seed smoothie-pudding
Ingredients:⠀
⠀
2 cups kale (or other greens)⠀
1 cup non dairy milk⠀
2 1/2 tablespoons chia seeds⠀
1 teaspoon vanilla⠀
1 tablespoon lemon juice⠀
2 large dates⠀
2 tablespoons rolled oats⠀
1 banana⠀
1 teaspoon maca powder (optional)⠀
⠀
Step One⠀
This one is really easy. In your blender, combine the kale, non-dairy milk, chia seeds, vanilla, lemon juice, pitted dates, rolled oats, banana (fresh or frozen), and some optional maca powder (for an energy boost). Blend until smooth.⠀
⠀
Step Two⠀
As mentioned, because we’re blending the chia seeds (and also adding a little rolled oats) our pudding will have the right consistency straight out of the blender. However, the chia seeds will gelatinize and thicken even more over time. If you can, refrigerate for 10-15 minutes for best results. However, because we’re dealing with blended fresh greens, it’s best served within an hour.
Peanut Butter Oatmeal Smoothie
1/2 cup of Soy Milk -> 4 grams of protein⠀
2 tablespoons Peanut Butter -> 8.0 grams⠀
1 whole Banana -> 1.2 grams⠀
1/4 cup Old Fashioned Oats -> 2.7 grams⠀
⠀
To make the smoothie simply add all of the ingredients to a blender, blend for 30 seconds and stir. ⠀
⠀
Blend for another 30 seconds to 60 seconds. ⠀
⠀
Pour into a glass and garnish with banana slices and oats if desired. ⠀
⠀
Serve immediately or place in the refrigerator until ready to eat. Double or triple the recipe to have extra on hand for the week.⠀
⠀
If you have frozen bananas on hand you can always use them instead of fresh. It is a great way to use up leftover bananas!
No-Bake Oatmeal Raisin Cookie Energy Bites
MAKES 12-14 prep time: 10 MINUTES total time: 10 MINUTES⠀
⠀
INGREDIENTS:⠀
⠀
1 cup old-fashioned rolled oats⠀
1/4 cup ground flaxseed⠀
2 tablespoons chia seeds⠀
1/2 teaspoon ground cinnamon⠀
A pinch of sea salt⠀
1/2 cup creamy almond butter⠀
1/4 cup honey⠀
1/2 teaspoon vanilla extract⠀
1/4 cup raisins⠀
⠀
DIRECTIONS:⠀
⠀
In a large bowl, combine the oats, ground flaxseed, chia seeds, cinnamon, and salt.⠀
⠀
Place the almond butter in a small microwave safe bowl. Heat in the microwave for 20-30 seconds. You want it to be soft and slightly melted. Stir until smooth.⠀
⠀
Add the honey and vanilla extract to the melted almond butter. Stir until smooth. Pour over the oat mixture and stir until well combined. Stir in the raisins.⠀
⠀
Roll the mixture into small balls, about 1-2 tablespoons per ball. Place in an airtight container and keep refrigerated for up to 2 weeks.⠀
⠀
Note-if you don’t like raisins, you can use dried cranberries or chocolate chips instead. Or add some mini chocolate chips in with the raisins.⠀
PEANUT BUTTER CHOCOLATE PROTEIN SHAKE
INGREDIENTS -⠀
⠀
½ ripe banana⠀
½ cup (120ml) whole milk (or other milk of your choice)⠀
2 tbsp powdered peanut butter⠀
2 tbsp rolled oats⠀
1 tbsp chia seeds⠀
1 tbsp organic cacao powder⠀
1 scoop (30g) chocolate flavored whey protein powder⠀
8-10 ice cubes⠀
⠀
INSTRUCTIONS -⠀
⠀
Combine all the ingredients in the container of your blender and process on high speed until smooth and creamy.⠀
⠀
Serve immediately.⠀
Healthy Super Green Juice
INGREDIENTS -⠀
⠀
2 cups chopped mango⠀
1 cup spinach⠀
2 small green apples, chopped (skins on, core removed)⠀
1 thumb-sized piece of fresh ginger, peeled⠀
2 tbsp chia seeds⠀
1 heaped tbsp your protein of choice⠀
1 tsp spirulina powder*⠀
1½ cups unsweetened almond milk⠀
⠀
INSTRUCTIONS – ⠀
⠀
Add everything to a high-powered blender and mix until smooth. ⠀
⠀
Add some ice cubes if you want to help make it colder and thicker.⠀
⠀
Taste and adjust, if needed. If it’s too thick – add more almond milk.⠀
⠀
Pour into two large glasses. ⠀
⠀
This will fill two pint-sized glasses about three-quarters of the way up.⠀
⠀
Serve and enjoy!⠀
Avocado Pudding recipe
Ingredients -⠀
⠀
● 4 ripe Hass avocados⠀
● ¼ cup unsweetened non-dairy milk*⠀
● 5 tbsp. cacao powder⠀
● 2 tsp. vanilla extract⠀
● ¼ tsp. Himalayan salt⠀
● 1 bar Eating Evolved Primal Chocolate Signature Dark bar, melted⠀
● ¼ cup organic, pure maple syrup⠀
● ¼ tsp. ground cinnamon⠀
● 2 tbsp. canned coconut cream or coconut butter⠀
⠀
*We used unsweetened coconut milk.⠀
⠀
Directions⠀
⠀
1. Cut avocados in half and remove the pits. Scoop the avocado flesh from each half into the food processor or a blender. Make sure to remove the little stem at the end of the avocado; it’s not edible.⠀
⠀
2. Add all ingredients (except the melted chocolate) to the food processor or blender.⠀
⠀
3. Then, break the chocolate bar into small pieces, and place in a microwave-safe bowl. Microwave on high at 40-second intervals until the chocolate melts, about 2 minutes. Remove the chocolate from the microwave and stir well until smooth and free of clumps. Then add the melted chocolate to avocado mixture. Pulse for an additional 30 to 45 seconds.⠀
⠀
4. Add about ½ cup of the pudding to serving bowls. Cover with plastic wrap and chill for at least 20 to 30 minutes before servings. For the best taste, keep in an air-sealed container for up to 2 days in the fridge. You can serve with a dollop of coconut whipped cream, cacao nibs, chopped nuts, and/or a fresh mint leaf for garnish.⠀
Mango and Blueberry Protein Smoothie
Ingredients⠀
⠀
1 cup unsweetened almond milk⠀
1/2 cup frozen blueberries⠀
1/2 cup frozen mango⠀
2 scoops protein powder in vanilla⠀
1 tablespoon chia seeds⠀
⠀
Preparation⠀
⠀
In a blender, mix all ingredients until smooth.⠀
BANANA PEACH GREEN SMOOTHIE
Ingredients -⠀
⠀
¾ cup plain Greek yogurt⠀
¾ cup fresh spinach⠀
⅓ cup green grapes⠀
½ avocado⠀
¾ cup peaches⠀
½ banana⠀
1 Tablespoon maple syrup⠀
½ teaspoon vanilla⠀
⠀
Instructions -⠀
⠀
Combine all the ingredients in blender and pulse until smooth. Enjoy!⠀
Date Almond Coconut Protein Balls
INGREDIENTS -⠀
⠀
Medjool Dates: 2 1/2 cups, pitted⠀
raw almonds – 1 cup⠀
Bob’s Red Mill Protein Powder – 1/2 cup⠀
unsweetened, shredded coconut – 1 cup⠀
unsweetened cocoa powder – 1/4 cup⠀
flaxseeds – 1/4 cup⠀
almond extract – 1/2 teaspoon⠀
sea salt – 1/2 teaspoon⠀
⠀
INSTRUCTIONS -⠀
⠀
Combine almonds and 1 tablespoon of Bob’s Red Mill Protein Powder in a food processor. Pulse until the almonds are coarsely ground. Remove 3 tablespoons and set aside.⠀
⠀
Add the pitted Medjool dates, protein powder, 1/2 cup of the coconut, cocoa powder, flax seeds, almond extract, and sea salt to the food processor.⠀
⠀
Pulse to combine, then use a rubber spatula to scrape down the sides. Continue to blend the mixture for a minute or two, until the mixture is sticky and blended.⠀
⠀
Use a 2 tablespoon sized cookie scoop to measure and roll each scoop into a smooth ball.⠀
⠀
Roll each ball in the remaining coconut to coat and garnish with a small sprinkle of the ground almonds.⠀
Serve and store in the refrigerator.⠀
Banana Bread Protein Smoothie
Ingredients –
⠀
1 cup Unsweetened Original Almond milk⠀
1 frozen banana⠀
2 Tbsp chopped walnuts⠀
2 tsp pumpkin pie spice (or 1 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp allspice, pinch (or two) of sea salt)⠀
1 serving of your choice of protein powder.⠀
Optional: top with more chopped walnuts⠀
⠀
Preparation⠀
⠀
Blend, sip, enjoy!⠀
Cherry Bomb Smoothie
INGREDIENTS:⠀
⠀
1 cup frozen cherries⠀
1/2 cup plain non-fat Greek yogurt⠀
1/3 cup milk (I used almond milk)⠀
1/4 cup old-fashioned oats (use gluten-free oats if making this smoothie GF)⠀
1/2 teaspoon vanilla extract, store-bought or homemade⠀
1/4 teaspoon almond extract⠀
pinch of salt⠀
(optional) 1-2 teaspoons maple syrup or honey, to sweeten if needed⠀
DIRECTIONS:⠀
⠀
Add all ingredients to a blender. Pulse until smooth, adding more milk if needed to thin out the smoothie or more ice to thicken it, if needed.⠀
⠀
Serve immediately, garnished with a fresh cherry if desired.⠀
Delicious Protein Smoothie
Ingredients:
2 Fist Size Frozen Mixed Berries
1 Scoop Vanilla Protein Powder
1 Teaspoon Super Green Powder
1 Table Spoon Peanut Butter
200ml of Coconut Water
Drizzle of Honey
(Optional 1-2 eggs)
Preparation⠀
⠀
Blend, sip, enjoy!⠀
Berry and Chia Yoghurt Parfait
Ingredients, Vegetarian⠀
1/2 cup Berries, fresh⠀
1/2 cup Clean granola⠀
2 tbsp Honey⠀
1/4 tsp Cinnamon⠀
2 tsp Chia seeds⠀
2 cups Greek yogurt, plain⠀
⠀
Yields: 4 servings | Serving Size: 3/4 cup | Calories: 252 | Total Fat: 12g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 19mg | Sodium: 72mg | Carbohydrates: 25g | Fiber: 3g | Sugar: 18g | Protein: 13g | ⠀
Matcha Chai Storm Shake Recipe
Ingredients: ⠀
⠀
● 1 scoop Matcha Chai Latte⠀
● 1 scoop The Dolce Whey grass-fed protein isolate⠀
● 1 scoop Hemp Force, vanill-acai⠀
● ½ banana, frozen⠀
● 2 cups organic spinach⠀
● 1 tsp. fresh ginger or ½ tbsp. ginger powder⠀
● ½ tsp. raw, unfiltered honey⠀
● 1 tbsp. coconut emulsified MCT⠀
● 16 oz unsweetened coconut milk⠀
● 1 ½ scoops of ice⠀
⠀
Matcha Chai Storm Shake Recipe Directions:⠀
⠀
1. Add everything to a high-powered blender.⠀
2. Pulse until smooth.⠀
Peanut Butter Protein Balls
* 1 cup rolled oats
* 1 cup of your choice of protein powder
* 1/2 cup organise peanut butter or your nut butter of choice
* 1 tbsp. chia seeds (or flax seeds)
* 3 Tbsp. Water
Directions:
1. Combine oats, protein powder, chia seeds into a bowl and mix well.
2. Add in Peanut butter or your nut butter of choice and mix well again.
3. Add a tablespoon of water per time to get the mixture to the right sticky consistency.
4. Roll mixture into 20 balls
5. Refrigerate for an 1 hour before enjoying.
Try it with different ingredients, nut butters, protein powders, shredded coconut etc to mix up the flavours, there are so many variations you can make!
Baked Blueberry Oatmeal Cups
Ingredients
* 1 cup mashed banana
* 1 cup old-fashioned rolled oats, uncooked
* 1 egg
* 1 teaspoon baking powder
* 1 teaspoon vanilla
* ½ cup blueberries, fresh or frozen
Instructions –
1. Preheat oven to 425 degrees Fahrenheit. Spray large muffin tin with non-stick spray.
2. Mash banana until smooth.
3. Add banana, oats, beaten egg, baking powder and vanilla to a bowl.
4. Stir until just combined.
5. Stir in blueberries.
6. Using a large spring-release scoop fill muffin tins with batter. I fill to the top, these muffins do not rise very much.
7. Bake at 425 degrees for 5 minutes, then decrease oven temperature to 375 and continue baking for 12 more minutes.
8. Allow muffins to cool slightly in muffin tin a few minutes. Removing them while hot will likely cause the muffins to break apart as they are very moist.