Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.

Size: px
Start display at page:

Download "Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice."

Transcription

1 Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin Spice Latte Snack 1 Pumpkin Mac n' CheeseSpider Web Pumpkin Soup Pumpkin Hummus Cinnamon Toast Crunch Pumpkin Seeds Pumpkin Tahini Energy Balls Pumpkin Breakfast Cookies Pumpkin Loaf Brownie Batter Protein Balls Lunch Snack 2 Scalloped Sweet Potatoes Bison Pumpkin Chili Dinner Roasted Butternut Squash Harvest Bowl

2 Pumpkin Recipes Fruits 4 Banana 3/4 Lemon Vegetables 4 cups Butternut Squash 2 Carrot 4 cups Coleslaw Mix Bread, Fish, Meat & Cheese 1 lb Ground Bison 4 Garlic 1 1/2 tsps Ginger 8 cups Kale Leaves 2 Sweet Potato 1 tbsp Thyme 1 1/4 Yellow Onion Breakfast 1/2 cup Almond Butter 2 1/4 cups Maple Syrup 1/2 cup Organic Coffee 1/3 cup Pumpkin Seed Butter Boxed & Canned 2 cups Black Beans 2 cups Brown Rice Macaroni 1 cup Chickpeas 1 cup Crushed Tomatoes 3 1/4 cups Organic Coconut Milk 2 cups Organic Vegetable Broth 3/4 cup Quinoa Condiments & Oils 1 tbsp Balsamic Vinegar 1/4 cup Black Olives 1 1/4 cups Coconut Oil 1 1/2 tsps Dijon Mustard 1/3 cup Extra Virgin Olive Oil 3/4 cup Sunflower Seed Butter 1/4 cup Tahini Seeds, Nuts & Spices 1 cup Almonds 1/4 tsp Black Pepper 1 cup Cashews 2 tbsps Chia Seeds 2 tbsps Chili Powder 3 tbsps Cinnamon 1 tbsp Cumin Baking 1 1/4 cups Almond Flour 3 1/2 tbsps Arrowroot Powder 2 2/3 tsps Baking Powder 1 tbsp Cacao Powder 3/4 cup Coconut Flour 1/2 cup Dried Unsweetened Cranberries 1/3 cup Nutritional Yeast Cold 9 Egg 7 1/2 cups Unsweetened Almond Milk

3 2 1/2 tsps Garlic Powder 1/2 cup Ground Flax Seed 1 tsp Ground Ginger 1 tsp Ground Sage 2 tsps Nutmeg 1 tsp Paprika 1/2 cup Pecans 2 1/2 cups Pumpkin Seeds 1 2/3 tbsps Sea Salt 10 1/4 cups Oats 1/2 cup Organic Dark Chocolate Chips 2/3 cup Organic Raisins 1 1/3 cups Pitted Dates 3 1/3 tbsps Pumpkin Pie Spice 14 2/3 cups Pureed Pumpkin 1/4 cup Raw Honey 1 1/8 tbsps Vanilla Extract Sea Salt & Black Pepper 1/4 cup Sesame Seeds 1/2 cup Sunflower Seeds 1 cup Walnuts Other 1/2 cup Chocolate Protein Powder 1/2 cup Vanilla Protein Powder 2 1/4 cups Water

4 Pumpkin Mac n' Cheese 9 ingredients 20 minutes 4 servings 1. Bring a large pot of water to a boil and cook brown rice macaroni as per the directions on the package. When finished cooking, strain and run under cold water immediately to prevent from overcooking. 2. Meanwhile, heat milk in a saucepan over medium heat. Once the milk is steaming, whisk in the arrowroot until all clumps are gone. 3. Add the remaining ingredients and whisk until thoroughly combined. Turn down to low heat and cook until the sauce has thickened, about 5-6 minutes. 4. Pour the pumpkin sauce over the macaroni and mix well. Divide into bowls and enjoy! Leftovers Store in an air-tight container in the fridge for up to 5 days. 2 cups Brown Rice Macaroni (dry) 1 cup Unsweetened Almond Milk 1 tbsp Arrowroot Powder 1 tsp Garlic Powder 1/3 cup Nutritional Yeast 1 1/2 tsps Dijon Mustard 1 cup Pureed Pumpkin 1 tbsp Maple Syrup Sea Salt & Black Pepper (to taste) Spice Lover Add chili flakes, hot sauce, paprika, cayenne, oregano and/or rosemary. More Protein Add cooked diced chicken, chickpeas or lentils. More Vegetables Add wilted spinach, kale and/or sauteed mushrooms.

5 Bison Pumpkin Chili 13 ingredients 30 minutes 4 servings 1. Heat olive oil in a large skillet over medium-high heat. Add the ground bison, onion and garlic, and saute for about 5 to 7 minutes, or until the meat is cooked through. Drain off the fat. 2. Add the chili powder, cumin and paprika. Stir about 1 minute, until fragrant. Add crushed tomatoes, pumpkin, water, maple syrup and salt. Let simmer about 10 minutes. 3. Divide coleslaw into bowls. Top with chili and enjoy! Optional Garnish with toasted tortillas, chopped green onion, avocado, Toppings jalapeno slices, cheddar cheese or greek yogurt. More Veggies Add bell peppers, corn, peas or any leftovers on hand. Stir in spinach, kale or watercress just before serving. No Bison Use extra lean ground beef, chicken, turkey, lamb or venison. Vegan or Use mixed beans and/or tofu instead of ground meat. Vegetarian 1 tbsp Extra Virgin Olive Oil 1 lb Ground Bison 1 Yellow Onion (diced) 2 tbsps Chili Powder 1 tbsp Cumin 1 tsp Paprika 1 cup Crushed Tomatoes 1 cup Pureed Pumpkin 1 cup Water 1 1/2 tsps Maple Syrup 1 tsp Sea Salt 4 cups Coleslaw Mix 3 Garlic (cloves, minced) Leftovers Refrigerate in an air-tight container for 3 to 5 days or freeze up to 2 months.

6 Pumpkin Spice Granola 10 ingredients 40 minutes 12 servings 1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper. 2. Mix the oats, walnuts, pumpkin seeds, ground flax seed, sea salt, pumpkin pie spice and cinnamon together in a large bowl. Stir well to mix. 3. In a pot, combine the coconut oil, maple syrup and pureed pumpkin. Place over medium-low heat and whisk until all ingredients are well distributed and it is warmed through (about 2 to 5 minutes). Pour it over the dry ingredients and mix with a spatula. Spread across the baking sheet and bake for 25 to 30 minutes, or until golden brown. Rotate the pan at the halfway point. (Note: Don't stir as this will break up the clusters.) 4. Remove the granola from the oven and let cool completely. It may seem wet, but it will crisp up as it cools. 5. Divide into bowls or store sealed in a jar until ready to use. Enjoy! 3 cups Oats (rolled) 1/4 tsp Sea Salt 1/2 tsp Cinnamon 1/4 cup Coconut Oil 1/3 cup Maple Syrup 1 cup Walnuts (chopped) 1/2 cup Pumpkin Seeds 1/4 cup Ground Flax Seed 3/4 tsp Pumpkin Pie Spice 1/3 cup Pureed Pumpkin Leftovers Stores well in an airtight container up to a week. Freezes well for longer. No Walnuts Use pecans or slivered almonds instead. Nut-Free Skip the nuts and add extra pumpkin seeds. Serve it With Oatmeal, yogurt, almond milk and/or chopped apples with cinnamon. Optional Add- Ins Raisins, dried cranberries, berries or coconut flakes.

7 Brownie Batter Protein Balls 7 ingredients 40 minutes 6 servings 1. Line a baking sheet with parchment paper. 2. Combine dates, black beans, chocolate protein powder, pumpkin seed butter, sea salt, and cacao powder in the bowl of your food processor. Process until smooth, scraping down the sides as necessary. 3. Roll the dough into 1-inch balls and place on the covered baking sheet. You should have about 3 balls per serving. 4. To make the optional chocolate drizzle: melt the chocolate chips in a double boiler and drizzle over balls. 5. Refrigerate at least 1 hour to set. Enjoy! 1/3 cup Pitted Dates (packed) 2 cups Black Beans (cooked) 1/3 cup Pumpkin Seed Butter 1/2 tsp Sea Salt 1 tbsp Cacao Powder 1/2 cup Chocolate Protein Powder 1/2 cup Organic Dark Chocolate Chips (optional) Serving Size Nutrition information is calculated based on 3 balls per serving. Storage Store in an airtight container in the fridge up to 1 week, or in the freezer for up to 1 month. No Pumpkin Seed Butter Use tahini, sunflower butter, almond butter or peanut butter instead. Preferred Protein Powder This recipe was developed and tested using Genuine Health Vegan Fermented Protein Powder in Chocolate. For best results, use this or a plant-based protein powder.

8 Pumpkin Tahini Energy Balls 7 ingredients 15 minutes 15 servings 1. In a medium sized mixing bowl, combine the coconut flour, coconut oil and pureed pumpkin. Mix thoroughly. 2. Add tahini, maple syrup and cinnamon. Continue to mix until well combined. The mixture should be very doughy and stiff. 3. Roll dough into small balls. Pour sesame seeds onto a small plate and roll each ball in the seeds to coat. 4. Cover and store in the fridge up to 5 days, or the freezer for a month. 1/2 cup Coconut Flour (Bob's Red Mill) 2 tbsps Coconut Oil (melted) 1/2 cup Pureed Pumpkin 1/4 cup Tahini 3 tbsps Maple Syrup 2 tsps Cinnamon 1/4 cup Sesame Seeds No Tahini Use any type of nut or seed butter. No Sesame Seeds Best Results Roll them in crushed pumpkin seeds or hemp seeds instead. This recipe was developed and tested using Bob's Red Mill coconut flour. Results may vary with other brands.

9 Cinnamon Toast Crunch Pumpkin Seeds 5 ingredients 50 minutes 2 servings 1. Preheat oven to 300 and line a baking sheet with parchment paper. 2. Add all ingredients to a mixing bowl and mix well. Spread seeds across the baking sheet. Place in the oven and bake for minutes or until golden brown. Stir at the halfway point. 3. Remove pumpkin seeds from the oven and let cool. Break into pieces and enjoy! 1/2 cup Pumpkin Seeds (rinsed and dried) 1 1/2 tsps Extra Virgin Olive Oil 1 tbsp Maple Syrup 1/4 tsp Sea Salt 1/4 tsp Cinnamon Best Results This recipe was created and tested using fresh pumpkin seeds. It is a great one to whip up with leftovers seeds from any type of squash. No Fresh Seeds Use store-bought pumpkin seeds instead. Since they have already been dried, cut the time in the oven down to 30 minutes. Storage Once completely cooled, store in an air-tight container at room temperature.

10 Pumpkin Pie Baked Oatmeal 11 ingredients 45 minutes 6 servings 1. Preheat oven to 375F. Grease a baking dish with a little coconut oil. (Use a 9 x 13 inch dish for 6 servings.) 2. In a large bowl, whisk together the pumpkin, eggs, maple syrup, pumpkin pie spice, vanilla, baking powder, salt and milk until smooth. Stir the oats and ground flax into the pumpkin mixture. Pour into the baking dish and sprinkle pumpkin seeds over top. 3. Bake in the preheated oven for 40 minutes or until the centre feels set and the edges are slightly golden. Storage Store covered in the fridge up to 4-5 days, or freeze in individual portions for easy grab-and-go breakfasts down the road. 2 cups Pureed Pumpkin 2 Egg 1/2 cup Maple Syrup 1 tsp Vanilla Extract 3/4 tsp Baking Powder 1/2 tsp Sea Salt 1/4 cup Pumpkin Seeds 1 tbsp Pumpkin Pie Spice 1 cup Unsweetened Almond Milk 2 1/2 cups Oats (rolled or quick) 1/4 cup Ground Flax Seed

11 Roasted Butternut Squash Harvest Bowl 9 ingredients 40 minutes 4 servings 1. Preheat oven to 420 degrees F and line a baking sheet with parchment paper. Toss the butternut squash in half the olive oil and spread across the sheet. Bake in the oven for 20 to 25 minutes, or until lightly browned. 2. Combine the quinoa and water in a sauce pan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork and set aside. 3. Heat remaining olive oil in a large skillet over medium-low heat. Add kale and saute until wilted (about 3-5 minutes). Turn off the heat. 4. Add the quinoa, roasted butternut squash and balsamic vinegar to the skillet then toss until well mixed. Season with sea salt and black pepper to taste. 5. Divide into bowls and top with pumpkin seeds and dried cranberries. Enjoy! No Butternut Use sweet potato, carrots or beets instead. Squash 4 cups Butternut Squash (diced into cubes) 2 tbsps Extra Virgin Olive Oil (divided) 3/4 cup Quinoa (uncooked) 1 1/4 cups Water 8 cups Kale Leaves (finely chopped) 1 tbsp Balsamic Vinegar Sea Salt & Black Pepper (to taste) 1/2 cup Pumpkin Seeds 1/2 cup Dried Unsweetened Cranberries Save Time Use frozen bagged butternut squash. Leftovers Keeps well in the fridge up to 3-4 days. Extra Flavour Toss the butternut squash in cinnamon before roasting.

12 Pumpkin Pie Overnight Oats 7 ingredients 8 hours 4 servings 1. In a large bowl, combine the oats, almond milk, pumpkin puree, chia seeds, maple syrup and pumpkin pie spice. Mix well. Cover and store in the fridge overnight or until set. 2. Once set, divide into jars and top with toasted pecans. Enjoy cold or warm in the microwave for a minute before eating. No Pumpkin Use cinnamon instead. Pie Spice No Pecans Use any type of crushed nuts or hemp seeds instead. 2 cups Oats (quick or traditional) 2 cups Pureed Pumpkin 2 tbsps Chia Seeds 1/4 cup Maple Syrup 1 tbsp Pumpkin Pie Spice 1/2 cup Pecans (toasted and 2 cups Unsweetened Almond Milk chopped)

13 Pumpkin Pie Protein Smoothie 6 ingredients 10 minutes 2 servings 1. Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy! No Pumpkin Use cinnamon instead. Pie Spice Toppings Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch. 2 cups Unsweetened Almond Milk 1 cup Pureed Pumpkin 2 Banana (frozen) 1 tsp Vanilla Extract 1 tsp Pumpkin Pie Spice 1/2 cup Vanilla Protein Powder

14 Spider Web Pumpkin Soup 11 ingredients 20 minutes 4 servings 1. In a large pot, heat coconut oil over medium heat. Stir in pumpkin, broth, almond milk, ginger, sage, maple syrup, salt and pepper. 2. Bring to a boil and let simmer for about 10 minutes. Divide the pumpkin soup into separate bowls. 3. Meanwhile, slice your black olives and set aside for garnish. 4. Put the coconut milk into a squeeze bottle and draw a spiral in each bowl of soup. Use a toothpick to draw straight lines from the center of each spiral to the outer edges. 5. Garnish soup with olive slices in the form of spiders. Enjoy! No Coconut Use Greek yogurt. Milk No Squeeze Place coconut milk in one end of a small plastic sandwich bag and Bottle make a very small cut in the corner. Gently squeeze the milk out of the bag to draw your spiderwebs. 2 tbsps Coconut Oil 1/2 tsp Sea Salt 2 1/4 cups Pureed Pumpkin 2 cups Organic Vegetable Broth 1/2 cup Unsweetened Almond Milk 1 tsp Ground Ginger 1 tsp Ground Sage 1 1/2 tsps Maple Syrup 1/4 tsp Black Pepper 1/4 cup Organic Coconut Milk (optional) 1/4 cup Black Olives (pitted and sliced) Storage Store in the fridge up to 3-4 days or freezer up to 6 months in an air-tight container. If storing in mason jars, use wide-mouth jars and leave at least 1 inch of space at the top to allow the fluid to expand. Serve it With Toasted organic bread and our Grilled Cherry Salad.

15 Pumpkin Hummus 6 ingredients 10 minutes 2 servings 1. Add all ingredients together in a food processor. Blend until a creamy consistency forms. Enjoy! Make it Spicy Add chili powder, cayenne pepper or chili flakes. Extra Top with a drizzle of olive oil, cinnamon, cayenne pepper, pumpkin Toppings seeds or hemp seeds. Serve it With Veggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich spread! 1/4 cup Pureed Pumpkin 1 cup Chickpeas (cooked, drained and rinsed) 1 Garlic (clove) 1/4 tsp Sea Salt 1/4 Lemon (juiced) 2 tbsps Extra Virgin Olive Oil Storage Store in an air-tight container in the fridge up to 3-5 days, or in the freezer up to 6 months.

16 Pumpkin Spice Latte 6 ingredients 10 minutes 1 serving 1. Brew your coffee and set aside. 2. In a saucepan over medium heat, stir the pumpkin, maple syrup and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring mixture to a low simmer, stirring occasionally and remove from heat. Stir in vanilla extract. 3. Transfer milk mixture to a blender and pulse several times until foamy and frothy. (You can also use a hand-held immersion blender instead.) 4. Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth. 1/2 cup Organic Coffee 1 1/2 tbsps Maple Syrup 1/2 tsp Vanilla Extract 2 tbsps Pureed Pumpkin 1/2 tsp Pumpkin Pie Spice 3/4 cup Unsweetened Almond Milk 5. Top with a dollop of homemade organic whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice. Enjoy! No Almond Milk No Blender Use coconut milk instead. Whisk vigorously by hand when the milk mixture starts to simmer on the stove. FYI, this will not create the same froth as a blender or immersion blender but still tasty! Pumpkin Lover Homemade Pumpkin Spice Add an extra 1 tbsp of pureed pumpkin per serving. Mix 1/4 cup ground cinnamon, 4 tsp ground nutmeg, 4 tsp ground ginger and 1 tbsp ground allspice. Store in an air-tight container. Caffiene Free Replace coffee with additional almond milk.

17 Pumpkin Loaf 12 ingredients 1 hour 12 servings 1. Preheat oven to 350. Lightly grease a loaf pan or line it with parchment paper. 2. In a food processor, combine your eggs, sunflower seed butter, maple syrup, pumpkin puree, coconut oil and lemon juice. Blend until smooth and creamy. (Note: You can also mix by hand if you prefer.) 3. Add the coconut flour, cinnamon, nutmeg, baking powder, ginger and sea salt. Blend again until smooth. 4. Transfer the batter into the loaf pan. Bake for 40 to 45 minutes. (You can test if it is done by inserting a toothpick. It will come out clean when the loaf is finished.) 5. Remove the loaf from the oven and allow to cool in the pan for at least 15 minutes. Remove from the pan and let cool entirely before slicing. Enjoy! Storage Store in an airtight container in the fridge for 4 to 5 days. If not eating right away, wrap and store in the freezer. 3 Egg 3/4 cup Sunflower Seed Butter 1/3 cup Maple Syrup 1/2 cup Pureed Pumpkin 3 tbsps Coconut Oil 1/2 Lemon (juiced) 1/4 cup Coconut Flour 2 tsps Cinnamon 1 tsp Nutmeg 1/3 tsp Baking Powder 1 1/2 tsps Ginger (grated) 1/4 tsp Sea Salt Muffins Bake in a muffin tin instead of a loaf pan. Baking time will decrease to 30 to 40 minutes. Make it Sweet Stir in a handful of dark organic chocolate chips to the batter before baking. Serve it With A cup of herbal tea or our Pumpkin Spice Latte.

18 Pumpkin Pie Tarts with Coconut Whipped Cream 13 ingredients 2 hours 12 servings 1. Pulse the almonds and cashews in a food processor. Add egg, 3/4 of the coconut oil, 1/5 of the maple syrup, vanilla extract, cinnamon and 1/2 the sea salt until a crumbly dough forms. 2. Preheat oven to 350 and line a muffin tray with parchment cups. 3. Lay a piece of parchment paper on the counter. Place your dough onto the parchment and pat into a ball. 4. Place another sheet of parchment on top of the dough (this prevents the dough from sticking to the rolling pin). Gently roll the dough to 2-3 mm thickness and cut using a (3.5-inch) cookie cutter. Repeat until all the dough is used up. 5. Gently press each cut-out into a parchment cup to form the crust. Set aside. 6. Make your pumpkin filling by combining pureed pumpkin, the remaining 4/5 of maple syrup, almond milk, the remaining 1/4 of melted coconut oil, arrowroot powder, pumpkin pie spice and the remaining 1/2 of the sea salt. Spoon pumpkin filling into each tart. 7. Bake for 45 minutes. Remove tarts from muffin tray and let cool. Serve warm or refrigerate at least 6 hours or overnight for a firmer filling. 8. In the meantime, make the coconut whipped cream. Scrape the coconut cream from the top of the can into a large mixing bowl. The cream should have separated from the coconut juice after being refrigerated. 1 cup Almonds 1 cup Cashews 1 Egg 1/4 cup Coconut Oil (melted and divided) 1/3 cup Maple Syrup (divided) 1 tsp Vanilla Extract 1 tsp Cinnamon 1/2 tsp Sea Salt 2 1/4 cups Pureed Pumpkin 2 1/2 tbsps Arrowroot Powder 2 tsps Pumpkin Pie Spice 1/3 cup Unsweetened Almond Milk 1 1/2 cups Organic Coconut Milk (full fat, refrigerated overnight) 9. Whip the coconut cream with a hand mixer until fluffy, about 5-10 minutes. Place in fridge until ready to use. (Note: it will not be as stiff as dairy whipped cream.) 10. When ready to serve, add a dollop of coconut whipped cream to each pumpkin pie tart. Enjoy!

19 No Arrowroot Powder Homemade Pumpkin Pie Spice Pumpkin Pie Squares Use tapioca flour instead. Mix 1/4 cup ground cinnamon, 4 tsp ground nutmeg, 4 tsp ground ginger and 1 tbsp ground allspice. Store in an air-tight container. Press dough evenly into a parchment-lined rectangular baking dish. Spread pumpkin filling evenly across the crust. Bake for 45 min. Let cool and/or refrigerate 6+ hours. Slice into squares and top with coconut whipped cream when ready to serve.

20 Scalloped Sweet Potatoes 9 ingredients 1 hour 6 servings 1. Peel and slice sweet potatoes to approximately 1/8-inch thick or use a mandoline. Thinly slice the onions and set aside. 2. Grease baking dish with a bit of coconut oil. (Note: We use a 9x9 baking dish for 6 servings.) 3. Create overlapping layers of the sweet potato slices in the dish and sprinkle the onions between each layer. Continue until all sweet potato and onion is used up. 4. Preheat oven to In a saucepan, heat coconut oil on medium heat. When melted, add almond flour and whisk for 1-2 min. 6. Add coconut milk, pumpkin, garlic powder, thyme and salt. Whisk until combined and warm, about 5 minutes. 2 Sweet Potato 1/4 Yellow Onion (thinly sliced) 2 tbsps Coconut Oil 3/4 tsp Sea Salt 1/4 cup Almond Flour 1 1/2 cups Organic Coconut Milk 1 1/2 tsps Garlic Powder 1 tbsp Thyme (stems removed) 2/3 cup Pureed Pumpkin 7. Pour the sauce over the sweet potatoes. Top with any leftover sprigs of thyme or a dash of dried thyme. 8. Bake in the oven for minutes, uncovered, until sweet potatoes are cooked through. Enjoy! More Protein Add pureed chickpeas to the sauce, or top with diced chicken. Make it Spicy Add chilli flakes or cayenne pepper. Make Veggies Add layers of spinach and mushrooms.

21 Pumpkin Breakfast Cookies 14 ingredients 45 minutes 8 servings 1. Preheat oven to 350 and line a baking sheet with parchment paper. 2. Combine oats, flax seed, cinnamon, nutmeg, sea salt, baking powder, pumpkin seeds, sunflower seeds and chopped dates together in a bowl. Mix well to combine. 3. Whisk egg in a separate mixing bowl. Add pumpkin, honey, coconut oil and grated carrot. Mix well to combine. 4. Add dry ingredients in with the wet and mix well until a dough-like consistency forms. 5. Form cookies with the dough and transfer to the baking sheet. (Tip: Use a lid from a large-mouth mason jar as a mould.) 6. Place in the oven and bake for 30 to 40 minutes depending on how crispy you like your cookies. Remove from oven and let cool. Enjoy! Make it Add in a handful of dark organic chocolate chips. Sweeter Vegan Use maple syrup instead of honey and a chia egg instead of an egg. 1 1/4 cups Oats (quick or rolled) 1 1/2 tsps Ground Flax Seed 2 tsps Cinnamon 1 tsp Nutmeg 1/4 tsp Sea Salt 1 1/2 tsps Baking Powder 1/2 cup Pumpkin Seeds 1/2 cup Sunflower Seeds 1 Egg 3/4 cup Pureed Pumpkin 1/4 cup Raw Honey 1 tbsp Coconut Oil (melted) 1 Carrot (grated) 1 cup Pitted Dates (chopped) Storage Store in the freezer in a zip-loc bag up to 1 month.

22 Monster Breakfast Cookies 11 ingredients 40 minutes 12 servings 1. Preheat oven to In one mixing bowl, combine mashed banana, eggs, grated carrot, almond butter, coconut oil and maple syrup. Mix well. 3. In another bowl, mix together oats, almond flour, pumpkin seeds, raisins and cinnamon. 4. Combine wet and dry ingredients and mix well. Using clean hands, form dough into large cookies and place on a baking sheet. Bake in oven for 25 to 30 minutes, or until cookies are golden brown. 5. Remove and let cool completely before storing in an airtight container or in the freezer. Enjoy! No Raisins Try unsweetened dried cranberries. 2 Banana (mashed) 2 Egg 1 Carrot (grated) 1/2 cup Almond Butter 2 tbsps Coconut Oil 2 tbsps Maple Syrup 1 1/2 cups Oats 1 cup Almond Flour 1/4 cup Pumpkin Seeds 2/3 cup Organic Raisins 1 tsp Cinnamon No Pumpkin Seeds No Eggs Use sunflower seeds instead. Make a flax egg by combining 1 tbsp ground flax seed with 3 tbsp water. Stir and let sit for 10 minutes. Use this mixture to replace 1 egg.

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

COOKIES, MUFFINS & BARS. Created by Mama Recharged

COOKIES, MUFFINS & BARS. Created by Mama Recharged COOKIES, MUFFINS & BARS Created by Mama Recharged Double Chocolate Black Bean Cookies 10 ingredients 25 minutes 10 servings 1. Preheat oven to 375. Line a baking sheet with parchment paper. 2. Measure

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats

More information

Abigail's Meal Plan. Created by That Clean Life

Abigail's Meal Plan. Created by That Clean Life Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

Post-Summer Detox Program

Post-Summer Detox Program Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email

More information

#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an

More information

Healthy for the Holidays. Created by Nicole Porter Wellness

Healthy for the Holidays. Created by Nicole Porter Wellness Healthy for the Holidays Created by Pistachio Pomegranate Bark 4 ingredients 30 minutes 4 servings 1. Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut

More information

Whole Food Plant Based Diet for Cancer Prevention

Whole Food Plant Based Diet for Cancer Prevention Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if

More information

Ry's Meal Plan. The New School Kitchen Created by The New School Kitchen

Ry's Meal Plan. The New School Kitchen   Created by The New School Kitchen Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items

More information

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie

More information

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.

More information

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we

More information

Day 1 Day 2 Day 3 Day 5 Day 5 Day 6

Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple

More information

Meal Prep Sunday Program. Created by St. Jude Wellness Center

Meal Prep Sunday Program. Created by St. Jude Wellness Center Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals

More information

Back to School 30:30. Created by Royally Fit Inc.

Back to School 30:30. Created by Royally Fit Inc. Back to School 30:30 Created by Royally Fit Inc. Tropical Ginger Smoothie 7 ingredients 10 minutes 1 serving 1. Throw all ingredients EXCEPT blueberries into the blender. Blend for a minute or until smooth.

More information

Eating for Happiness Program. Created by In Balance Pilates

Eating for Happiness Program. Created by In Balance Pilates Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca

More information

October 2-8 Meal Plan

October 2-8 Meal Plan October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Back on Track Program. Created by Karen Martel

Back on Track Program. Created by Karen Martel Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri

More information

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi

More information

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

More information

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican

More information

7 Days Of Recipe & Meals Inspiration!

7 Days Of Recipe & Meals Inspiration! 7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies

More information

Women's Hormone Balancing Diet

Women's Hormone Balancing Diet Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

Low Glycemic Desserts. Created by St. Jude Wellness Center

Low Glycemic Desserts. Created by St. Jude Wellness Center Low Glycemic Desserts Created by St. Jude Wellness Center Low Glycemic Desserts St. Jude Wellness Center Hey there! As promised, here are 10 low glycemic dessert recipes to try this holiday season! These

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight

More information

Breakfast. Mini-Frittatas

Breakfast. Mini-Frittatas Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon

More information

Easy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND

Easy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND Easy 7-Day Meal Plan for Busy Families Created by Dr., ND Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your

More information

Soups. Created by Nicole Porter Wellness

Soups. Created by Nicole Porter Wellness Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped

More information

60 Quick & Easy Whole Food Recipes

60 Quick & Easy Whole Food Recipes 60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

March Dinner Ideas. Created by In Balance Pilates

March Dinner Ideas. Created by In Balance Pilates March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle

More information

Day Day Day Day

Day Day Day Day CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6

More information

A healthy outside starts on the inside. ~ Robert Ulrich

A healthy outside starts on the inside. ~ Robert Ulrich 60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole

More information

Holiday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods

Holiday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods 12 Unique & Plant-Based Holiday Dishes Made by Sunfoodies Like You! 2018 Sunfood Superfoods Superfood Pear Breakfast Bowl Servings: 2 Bowls 2 large frozen bananas 2 Tbsp gluten-free oats 1/2 cup coconut

More information

Lucky Green Smoothie. Breakfast. Lunch. Pistachios. Pecan Pie Squares. Snack 1. with Tomatoes, Avocado & Spinach Salad. Dinner.

Lucky Green Smoothie. Breakfast. Lunch. Pistachios. Pecan Pie Squares. Snack 1. with Tomatoes, Avocado & Spinach Salad. Dinner. Mon Tue Paleo Granola Paleo Granola Wed Thu Fri Sat Sun Lucky Green Smoothie Lucky Green Smoothie Paleo Huevos RancherosPaleo Huevos Rancheros Breakfast Pulled Chicken & Pesto Wraps Cream of Celery & Asparagus

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract

More information

Lioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1

Lioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan PHASE 1 Week 4 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

More information

30 MINUTES. Use hazelnuts, almonds, cashews or pumpkin seeds instead. Melt the chocolate in a double boiler instead.

30 MINUTES. Use hazelnuts, almonds, cashews or pumpkin seeds instead. Melt the chocolate in a double boiler instead. 30 MINUTES Pitted Dates (soaked for 10 minutes then drained) Pecans (whole or halves) Dark Organic Chocolate Finely chop the dates or blend in a food processor until sticky. With damp hands, roll the dates

More information

Total-Body Transformation Challenge

Total-Body Transformation Challenge Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner

Breakfast. Snack 1. Lunch. Snack 2. Dinner Mon Tue Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Wed Thu Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Fri Peanut Butter Cup Overnight Oats Breakfast Yogurt & Berries low FODMAP Yogurt

More information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

Pumpkin Quinoa Parfait

Pumpkin Quinoa Parfait Quinoa Pizza Bites 1 cup uncooked quinoa 2 large eggs 1 cup chopped onion 1 cup shredded mozzarella cheese 2 teaspoons minced garlic 1/2 cup fresh basil, chopped (or 2 tablespoons dried) 1/2 cup cherry

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using

More information

Sweet Spot Recipes. On Track Sweet Spot 10 recipes that should hit the spot!

Sweet Spot Recipes. On Track Sweet Spot 10 recipes that should hit the spot! Sweet Spot Recipes On Track Sweet Spot 10 recipes that should hit the spot! Banana Cinnamon Smoothie #breakfast #snack #vegetarian #vegan #eggfree #glutenfree #nutfree #smoothie #dairyfree #lowfodmap #elimination

More information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Snack Recipe Book. Snack book

Snack Recipe Book. Snack book Snack Recipe Book Snack book Carrots & Guacamole #snack #vegetarian #vegan #paleo #eggfree #glutenfree #nutfree #appetizer #dairyfree #lowfodmap #anticandida #elimination #autoimmune #nightshadefree #ketogenic

More information

VEGAN RESET. Recipes

VEGAN RESET. Recipes VEGAN RESET Recipes PAPAYA BANANA HEMP SMOOTHIE 2 frozen bananas 1 small papaya (without the seeds) 1 cup cashew milk 1 tbsp hemp seed 1. Blend all ingredients until smooth and top with some more hemp

More information

Produce Produce protein. Pantry

Produce Produce protein. Pantry Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken

More information

Mon Tue Wed Thu Fri Sat Sun

Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Eggs n' Guac Breakfast Bowl RYJ Eggs n' Guac Breakfast Bowl RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Mon Tue Wed Thu Fri Sat Sun

Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green

More information

Healthy Christmas Holiday Recipe Book

Healthy Christmas Holiday Recipe Book Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin

More information

Shopping List WEEK 09

Shopping List WEEK 09 Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list

More information

Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles...

Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... 10 Lunch... 12 Roasted Sweet Potato Salad with Mixed Greens...

More information

CLEARSKI SOLUTI TH DR.TREVORCATES

CLEARSKI SOLUTI TH DR.TREVORCATES CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2

More information

Recipes. In the following recipes I use a vegan pea protein powder. If you d like brand recommendations, contact me at

Recipes. In the following recipes I use a vegan pea protein powder. If you d like brand recommendations, contact me at Recipes In the following recipes I use a vegan pea protein powder. If you d like brand recommendations, contact me at kelleyfcarpenter@gmail.com! Breakfast & Drinks Egg Nog Shake 8 oz. coconut milk 2 scoops

More information

12 Days of Healthy Holiday Eating

12 Days of Healthy Holiday Eating 12 Days of Healthy Holiday Eating Because self-care is the most important gift you can give yourself this holiday season, here are some great meals to make your body, mind and spirit feel re-charged and

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

Starters and Party Apps

Starters and Party Apps Starters and Party Apps Five Veggie Guacamole Artichoke Dip 2 cups artichoke hearts 4-5 cloves garlic, grated or minced 1/8 cup olive oil 1/2 Tbsp dried oregano 1/2 Tbsp dried thyme 1/4 tsp sea salt Juice

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

Curried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1

Curried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1 Meal Mentor Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild

More information

Camille Durante

Camille Durante 6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

A Month of Mondays Recipes for Four Mondays of Meatless Meals

A Month of Mondays Recipes for Four Mondays of Meatless Meals A Month of Mondays Recipes for Four Mondays of Meatless Meals Going meatless doesn t have to be complicated or expensive. The recipes in this Month of Mondays use ingredients that you can find at most

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats

CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats CONTENTS Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats 1 Smoothies Low carb smoothies Green Smoothie 1 1/4

More information

Mighty Matcha Recipe Book

Mighty Matcha Recipe Book Mighty Matcha Recipe Book Matcha Chocolate Shake Serves 2 Vegan 1 cup spinach 1 cup almond milk 2 large frozen bananas 2 tsp. Mighty Matcha Green Tea Powder 2 medjool dates, pitted ½ tsp. vanilla paste

More information

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1) Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,

More information

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less

More information

M E A L P L A N E A S Y B R E A K F A S T R E C I P E S

M E A L P L A N E A S Y B R E A K F A S T R E C I P E S E A S Y B R E A K F A S T R E C I P E S E A S Y V E G A N M E A L P L A N questions? jenne@sweetpotatosoul.com M T BREAKFAST oatmeal DINNER kale kimchi salad SNACKS fresh fruit + nuts DINNER sweet potato

More information

Mon Tue Wed Thu Fri Sat Sun. Ham and Egg Cups 2 Ways. Almond Crusted Chicken. Spinach & Goat Cheese Stuffed Mushrooms. Simple Pork Tenderloin

Mon Tue Wed Thu Fri Sat Sun. Ham and Egg Cups 2 Ways. Almond Crusted Chicken. Spinach & Goat Cheese Stuffed Mushrooms. Simple Pork Tenderloin Keto Dec 23 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Bulletproof Latte 1 Bulletproof Latte 1 Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Bulletproof Latte 1 Low Carb Waffle

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Recipe Book. By: Tough Mommy Tips

Recipe Book. By: Tough Mommy Tips Recipe Book By: Tough Mommy Tips Breakfasts Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie

More information

Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com

Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast

More information

COOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE

COOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE COOK LIKE A BRONCO Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE UNIVERSITY @boisestaterec 1 COOK LIKE A BRONCO Breakfast.(1-3) (1) Hearty Veggie Breakfast Burrito (2)

More information

21-Day Transformation Program - Week 2 - Lunch & Suppers. Created by Mama Recharged

21-Day Transformation Program - Week 2 - Lunch & Suppers. Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Mama Recharged 3-weeks of budget-friendly, quick-and-easy meal

More information

Naturally Sweet Treats E-book. Created by The New School Kitchen

Naturally Sweet Treats E-book. Created by The New School Kitchen Naturally Sweet Treats E-book Created by NSK Chocolate Peanut Butter Banana Pops 5 ingredients 1 hour 30 minutes 10 servings 1. Line a baking sheet with parchment paper. 2. Slice bananas into 1/2 inch

More information

Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:

Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions: WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,

More information

WEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox

WEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox - 12 oz. of Water (at room temp) - Juice of 1/2 Lemon - Either 1/2 inch knob Ginger Root OR pinch of Cayenne Pepper 1. Add lemon juice to glass of

More information

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat. 28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian

More information

Plant Based ON THE GO. (Week 6) Plant based for real life... eattolivedaily.com

Plant Based ON THE GO. (Week 6) Plant based for real life... eattolivedaily.com Plant Based ON THE GO MEAL PLAN (Week 6) SCHEDULE RECIPES SHOPPING LIST Plant based for real life... eattolivedaily.com O N T H E G O W E E K 6 M O N BREAKFAST LUNCH DINNER Chopped Fruit Grilled Veggie

More information

Fall Recipes. Cranberry Walnut Chicken Salad. Honey Mustard Chicken and Apples. Ingredients. Directions. Ingredients. Directions

Fall Recipes. Cranberry Walnut Chicken Salad. Honey Mustard Chicken and Apples. Ingredients. Directions. Ingredients. Directions Fall Recipes Honey Mustard Chicken and Apples 8 skin-on, bone-in chicken thighs (2 to 2.5 pounds) 2 tablespoons extra virgin olive oil 1 large onion, cut into large chunks 2 cooking apples (such as Cortland),

More information

directions ingredients Sorbet

directions ingredients Sorbet Sorbet No ice cream maker is required to make this simple, bright Paleo sorbet. Frozen fruit acts as the base, and then top with coconut flakes, additional fruit, or any topping of your choosing. Frozen

More information

Ironside Fitness Recipe Book

Ironside Fitness Recipe Book Ironside Fitness Recipe Book Basic Recipes Baked Halibut with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced ½ tsp fresh

More information

Chocolate Chip Greek Yogurt Pancakes

Chocolate Chip Greek Yogurt Pancakes VEGETARIAN BREAKFAST 1 Chocolate Chip Greek Yogurt Pancakes Cook Time: 20 min Serving: 4 2 cups white whole wheat flour 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 cup vanilla Greek

More information

Non-Dairy Made Easy. A Nourishing Guide for Dairy-Free Living

Non-Dairy Made Easy. A Nourishing Guide for Dairy-Free Living Non-Dairy Made Easy A Nourishing Guide for Dairy- Living Something for. y d o B y r e v E #nourisheverybody The most diverse line of non-dairy beverages with more than 20 options to choose from. INGREDIENTS

More information

Recipe Book. Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here

Recipe Book. Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here Recipe Book Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here Overnight Oats Servings: 1 Prep Time: 2 mins 50g porridge Oats 150ml milk or water or a combination

More information

Earth Day Recipes. Earth Day Cookies

Earth Day Recipes. Earth Day Cookies Earth Day Recipes Earth Day Cookies 3 cups powdered sugar 2 cups butter, softened 2 teaspoons vanilla 1 teaspoon almond extract 2 eggs 5 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cream

More information

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato

More information

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12. Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded

More information