Sudbury Kettlebell Club Meal Plan Week 2

Transcription

1 Sudbury Kettlebell Club Meal Plan Week 2 Hello everyone! I hope you are all enjoying your first week of the Sudbury Kettlebell Club Program and you are not too sore. I promise you it gets easier. In the meal plan for week 2 I tried to incorporate the same ingredients in different dishes such as avocado, pineapple, quinoa, and turkey to make the grocery list shorter. Starting out it can be expensive to purchase all the ingredients, but once you have all the staples such as nuts, seeds, oils, spices, and grains in your cup board it becomes easier. Have you heard of the environmental working group? They are a non-profit group dedicated to protecting human health and the environment. Each year they put out a produce shopping guide called the clean 15 and dirty dozen which is a list of the cleanest and worst produce for pesticides.

2 I recommend buying organic whenever possible. Not only is it smart to reduce your exposure to pesticides, but buying organic sends a message that you support environmentally-friendly farming practices that minimize soil erosion, safeguard workers and protect water quality and wildlife. However, I know that organics are not accessible or affordable for everyone, so the EWG's Shopper's Guide help sconsumers make the healthiest choices given their circumstances.i always recommends eating fruits and vegetables, even conventionally grown, over processed foods and other less healthy alternatives. I will be sending you all a copy of the clean 15 and dirty dozen. Let food be thy medicine and medicine be thy food ~Hippocrates Yours in health, Dr. Kallie Doucette

3 Mon Tue Wed Thu Fri Sat Sun Apple Quinoa BreakfastApple Bake Quinoa BreakfastApple Bake Quinoa BreakfastVeggie Bake Omelette copy Mexican Black Bean Omelette Mexican Black Bean Omelette Cleaned Up Eggs Benedict Breakfast Antipasto Salad Jar Antipasto Salad Jar Butter Chicken and Cauliflower Chicken,Rice Broccoli & Cashew Turkey Stir&Fry Quinoa Zucchini Turkey BoatsPineapple Quinoa Turkey Bowl Pineapple Quinoa Bowl Lunch Guacamole with Brown Guacamole Rice Chips with Brown Hummus Rice Chipsand Cut up veggiesorange Apples with almond butter Orange Apples with almond butter Snack 1 Blackened Fish Taco Bowls Butter Chicken and Cauliflower Chicken,Rice Broccoli & Cashew Turkey Stir&Fry Quinoa Zucchini Crock Boats Pot Honey Garlic Chicken Steak with Balsamic Jus Spicy Pineapple Chicken Kabobs Dinner Grapes & Almonds Snack 2 Pineapple Grapes & Almonds Pineapple Sweet & Crunchy Chickpeas Sweet & Crunchy Chickpeas Grapes & Almonds

4 Sudbury Kettlebell Club Meal Plan week 2 Fruits 5 Apple 3.7 Avocado 3 cups Grapes 1 Lemon 2.1 Lime 4 Navel Orange 13.5 cups Pineapple Vegetables 6 cups Baby Spinach 1/2 cup Basil Leaves 8 cups Broccoli 2.5 Carrot 3/4 heads Cauliflower 1.5 cups Cherry Tomatoes 8.5 Garlic 2.5 tbsps Ginger Bread, Fish, Meat & Cheese 5 ozs Beef Tenderloin 4 Chicken Breast 2 lbs Chicken Thighs 1 lb Extra Lean Ground Turkey 0.06 cup Feta Cheese 1/2 Tilapia Fillet 1.1 Green Bell Pepper 1.5 Green Onion 1 cup Mushrooms 1/8 cup Parsley 1.5 Red Bell Pepper 1.2 cups Red Onion 3/8 Sweet Onion 1 Sweet Potato 1 Yellow Bell Pepper 1.5 Yellow Onion 2.5 Zucchini Breakfast 2.3 tbsps Maple Syrup Boxed & Canned 3/4 cans Black Beans 1/2 cans Chickpeas 1/2 cup Organic Coconut Milk 1.8 cups Quinoa 2 tbsps Tomato Paste Condiments & Oils 3 tbsps Almond Butter 3.5 tbsps Apple Cider Vinegar 2 tbsps Balsamic Vinegar 1/6 cup Black Olives 0.4 cup Coconut Oil 1 tbsp Dijon Mustard 0.69 cup Extra Virgin Olive Oil

5 2 tbsps Hummus 3.5 tbsps Tamari Seeds, Nuts & Spices 3/4 cup Almonds 7/8 tsp Black Pepper 1/4 cup Cashews 0.44 tsp Cayenne Pepper 2.3 tbsps Chili Powder Baking 0.06 cup Almond Flour 1/8 cup Coconut Flour 1/4 tbsp Nutritional Yeast 2.5 tbsps Raw Honey Cold 10.5 Egg 1/4 cup Unsweetened Almond Milk 2 tsps Cinnamon 3/4 tsp Cumin 1 tbsp Curry Powder 1 tsp Garam Masala 1.5 tsps Nutmeg 2.3 tsps Paprika 3/8 cup Pecans 2.6 tsps Sea Salt Sea Salt & Black Pepper 0.03 cup Slivered Almonds 1/6 cup Sunflower Seeds Frozen Other 2 Brown Rice Tortillas 1/4 cup Frozen Corn 6 Barbecue Skewers 3.6 cups Water

6 Pineapple #snack #vegetarian #vegan #paleo #eggfree #glutenfree #nutfree #dessert #dairyfree 1 ingredients 5 minutes 1. Slice into cubes and divide into bowls. Enjoy! Notes 4 Servings 6 cups Pineapple Extra Sweet Grill or broil your pineapple and sprinkle with cinnamon.

7 Cleaned Up Eggs Benedict #vegetarian #paleo #breakfast #glutenfree #dairyfree #nutfree #lunch 11 ingredients 30 minutes 1. Combine shredded sweet potato with onion, one whisked egg, coconut flour and season with salt and pepper. 2. Heat coconut oil in a frying pan over medium to medium-high heat. Gently form mixture into patties, about 1/4-1/2 cup each. Cook for about 4-5 minutes each side, or until tender and light golden brown. Set aside. 3. Crack one egg into a bowl. 4. Bring a pot of water to a rolling boil on your stovetop. Add sea salt and vinegar. Begin stirring your water with a spoon to create a whirlpool. Carefully add your egg into the whirlpool. Cook for 3 to 4 minutes then use a slotted spoon to carefully remove from the poached egg onto a plate lined with paper towel to soak up the excess liquid. Repeat for additional servings. 5. In a food processor, make your hollandaise sauce by blending lemon juice, 1/2 an avocado, water, olive oil and a pinch of salt. 6. For each serving, stack two sweet potato hash browns and top with the remaining slices of avocado and poached egg. Drizzle with avocado hollandaise and season with salt and pepper to taste. Enjoy! Notes More Toppings Add bacon, lightly sauteed spinach, sliced tomato, crumbled feta or asparagus. 3 Servings 1 Sweet Potato (medium, peeled and grated) 1/8 Sweet Onion (medium, minced) 4 Egg (whisk one, set others aside) 1/8 cup Coconut Flour Sea Salt & Black Pepper (to taste) 2 tbsps Coconut Oil 1/4 cup Water (hot) 2 tbsps Apple Cider Vinegar 1/8 Lemon (juiced) 2 Avocado (pitted and sliced) 2 tbsps Extra Virgin Olive Oil More Greens Add sauteed spinach or serve on top of a bed of greens.

8 Less Work Skip the hollandaise sauce. Make Ahead Make the sweet potato hash browns ahead of time and freeze or refrigerate in an air-tight container up to 4-5 days. Reheat in the oven at for a few minutes until warm and crispy again.

9 Orange #snack #vegan #vegetarian #paleo #glutenfree #dairyfree #dessert #eggfree #nutfree 1 ingredients 2 minutes 2 Servings 1. Slice into wedges or peel and section. Enjoy! 2 Navel Orange

10 Crock Pot Honey Garlic Chicken #paleo #eggfree #dinner #lunch #crockpot #glutenfree #dairyfree 10 ingredients 4 hours 1. Combine olive oil, raw honey, minced garlic, chili powder, sea salt and black pepper together in a bowl. Mix well. 2. Place chicken thighs in the bottom of your crock pot. Pour the honey garlic sauce in over top. Use a spatula to toss until all the chicken is well coated. Set on low for 6 to 8 hours or on high for 4 hours (or until chicken is cooked through). Optional: Flip the chicken thighs at the halfway point and use a baster or spoon to coat the chicken with the run off marinade. 3. Before you eat, lightly steam your broccoli just until it is bright green then toss it with coconut oil and season with sea salt and black pepper. 4. Baste the chicken again before removing it from the crock pot. Serve chicken thighs with broccoli on the side. Enjoy! Notes No Chicken Use chicken wings, drumsticks or breasts. Thighs No Crock Pot Marinade the chicken in advance. Bake in the oven at 350 for 30 minutes or until chicken is cooked through. More Carbs Serve with rice, potato or quinoa. 4 Servings 3 tbsps Extra Virgin Olive Oil 2 tbsps Raw Honey 1 tbsp Chili Powder 1 tsp Sea Salt 1/2 tsp Black Pepper 3 Garlic (cloves, minced) 2 lbs Chicken Thighs (skinless, boneless) 6 cups Broccoli (chopped into florets) 1 tbsp Coconut Oil (or organic butter) Sea Salt & Black Pepper (to taste)

11 Butter Chicken and Cauliflower Rice #dinner #nutfree #eggfree #lunch #glutenfree #dairyfree 15 ingredients 30 minutes 1. Dice your chicken into cubes and set aside. 2. Heat olive oil in a large skillet over medium heat. Saute your onion, garlic and ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli powder. Cook for 1-2 minute or until fragrant. 3. Add diced chicken and stir until cooked through, about 5-7 minutes. Add in the water and loosen the paste. 4. Stir in coconut milk and reduce to simmer for about 5 minutes. 5. Meanwhile, create your cauliflower rice by adding the florets to the food processor. Process until the cauliflower has a rice-like consistency. 6. Squeeze lime juice on cauliflower rice and transfer into a bowl. 7. Remove from heat and ladle butter chicken over cauliflower rice. Enjoy! Notes Vegan or Skip the chicken breast and replace with chickpeas, lentils or beans. Budget- Friendly No Coconut Use Greek yogurt instead. Milk No Cauliflower Serve over brown rice or quinoa instead. Rice 2 Servings 1 Chicken Breast 2 tbsps Tomato Paste 1 tsp Paprika 1/2 tbsp Curry Powder 1 tsp Garam Masala 1/2 tsp Sea Salt 1/2 tbsp Chili Powder 1/8 cup Water 1 tbsp Extra Virgin Olive Oil 1 Yellow Onion (diced) 1 Garlic (cloves, minced) 1 tbsp Ginger (grated) 1/2 cup Organic Coconut Milk (full fat) 1/2 heads Cauliflower

12 More Veggies Add chopped cauliflower, sweet potatoes, peas, broccoli, baby spinach or chopped kale. Or serve it with a side salad. 1/4 Lime (juiced) Storage Refrigerate in an air-tight container for up to 2-3 days.

13 Steak with Balsamic Jus #dinner #eggfree #paleo #glutenfree 9 ingredients 15 minutes 1. Heat coconut oil in a large skillet over medium-high heat. Season both sides of the steaks generously with sea salt and black pepper. Place steaks in the skillet. Flip once and cook to desired doneness. We like about 5 minutes per side for medium-rare, but it depends on the thickness of your steak. Transfer steaks to a plate and cover with foil. 2. Add balsamic vinegar to the skillet and bring to a boil. Let boil for 1 to 2 minutes or until it begins to thicken. Remove from heat and whisk in mustard and any excess liquid that has drained off the steaks. Transfer to a bowl and set aside. 3. Place the skillet back over medium heat. Add baby spinach and saute just until wilted. Remove from heat and stir in slivered almonds, lemon juice and feta. 4. Plate steak and drizzle with balsamic mustard sauce. Serve with sauteed spinach salad on the side. Enjoy! Notes Make it Even Skip sauteing the spinach and make a raw salad instead. Quicker 1 Servings 1/4 tbsp Coconut Oil 5 ozs Beef Tenderloin (sliced into steaks) Sea Salt & Black Pepper (to taste) 2 tbsps Balsamic Vinegar 1 tbsp Dijon Mustard 2.5 cups Baby Spinach 1/8 Lemon (juiced) 0.03 cup Slivered Almonds (toasted) 0.06 cup Feta Cheese (crumbled)

14 Blackened Fish Taco Bowls #dinner #eggfree #nutfree #glutenfree #dairyfree 16 ingredients 30 minutes 1. To create cauliflower rice, chop cauliflower into florets and add to a food processor. Process until it reaches a rice-like consistency. (Note: If you don't have a food processor, you can grate the cauliflower with a box grater to create rice.) Transfer into a bowl and set aside. 2. Create your avocado dressing by combining your avocado, olive oil, lemon juice and water together in a food processor or blender and blend until smooth. Transfer into a jar and set aside. 3. Combine chili powder, cumin, cayenne, paprika, sea salt and black pepper in a bowl and mix well. Sprinkle over both sides of the tilapia fillets. 4. Grease a large cast iron skillet with a bit of olive oil and place it over medium high heat. Add your tilapia fillets two at a time. Let sear for 3 to 4 minutes per side, flip and let sear for another 3 minutes or until fish is completely cooked through. (Note: Fish is done when it flakes with a fork.) Remove from heat and chop into pieces. Set aside. 5. Divide cauliflower rice in between bowls and top with red onion, green pepper and black beans. Add blackened tilapia, drizzle with desired amount of avocado dressing and serve with lime wedges. Enjoy! Notes Work Ahead Prepare your vegetables, cauliflower rice and avocado dressing ahead of time. Cook tilapia and assemble when ready to eat!. More Carbs Serve on brown rice instead of cauliflower rice. 1 Servings 1/4 heads Cauliflower 1/8 Avocado (pit removed and peeled) 1 tbsp Extra Virgin Olive Oil 1/4 Lemon (juiced) 0.06 cup Water 1/4 tbsp Chili Powder 3/4 tsp Cumin 1/8 tsp Cayenne Pepper 1/4 tsp Paprika 1/8 tsp Sea Salt 1/8 tsp Black Pepper 1/2 Tilapia Fillet 0.06 cup Red Onion (finely diced) 1/8 Green Bell Pepper (finely diced)

15 More Protein No Tilapia Serve on quinoa instead of cauliflower rice. Use any fish fillet of your choice 1/4 cans Black Beans (drained and rinsed) 1/4 Lime (cut into wedges)

16 Turkey & Quinoa Zucchini Boats #eggfree #lunch #dinner #snack #glutenfree #dairyfree 13 ingredients 45 minutes 1. Preheat oven to Place quinoa in a saucepan with water and bring to a boil. Turn down to simmer and cover. Let simmer for 12 minutes. Remove from heat, stir with fork and set aside. 3. Trim the ends off zucchini. Cut zucchini in half lengthwise and scoop out pulp using a teaspoon. Finely chop the pulp. 4. In a large skillet, heat olive oil over medium heat. Add onion, ground turkey, zucchini pulp, red bell pepper, corn, black pepper and half of the sea salt. Stir until turkey is cooked through (8-10 minutes). 5. When turkey is cooked, drain the skillet of excess juice and stir in tamari and cooked quinoa. Remove from heat. 6. Make "breadcrumbs" by combining almond flour, nutritional yeast and remaining sea salt. 7. Spoon turkey quinoa filling into the zucchini shells and top with almond breadcrumbs. Bake in oven for 20 minutes or until zucchini is tender. 8. Remove from oven and let cool for 5-10 minutes before serving. Notes Vegetarian Skip the ground turkey and use chickpeas or lentils, about 2 cups. 2 Servings 1/4 cup Quinoa (uncooked) 1/2 cup Water 2 Zucchini 1/4 cup Frozen Corn 1/4 tsp Black Pepper 1 tsp Sea Salt (divided) 1/2 tbsp Tamari 0.06 cup Almond Flour 1/4 tbsp Nutritional Yeast 1/2 tbsp Extra Virgin Olive Oil 1/2 Yellow Onion (diced) 1/2 lb Extra Lean Ground Turkey 1/2 Red Bell Pepper (diced)

17 Leftovers Refrigerate the zucchini boats or just the turkey quinoa filling up to 3-4 days.

18 Antipasto Salad Jar #lunch #nutfree #vegetarian #vegan #eggfree #glutenfree #dairyfree 14 ingredients 40 minutes 2 Servings Preheat oven to 410. Place your diced red pepper, red onion and cherry tomatoes together in a mixing bowl and toss with a splash of extra virgin olive oil. Season with sea salt and pepper. Line a baking sheet with parchment paper and spread veggies across evenly. Bake in the oven for 30 minutes. Meanwhile, place your quinoa in a saucepan with the water. Place over high heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let simmer for 12 minutes or until all the water has been absorbed. Remove from heat, fluff with a fork and set aside. Next make your pesto by combining basil, half of the spinach, lemon juice, sunflower seeds, olive oil, tamari and garlic cloves in a food processor. Blend until a creamy consistency forms. Remove vegetables from oven and place back in the mixing bowl. Add the black olives and toss well. Gather your mason jars. Place a few spoonfuls of quinoa in the bottom of each jar. Next add a spoonful or two of pesto. Then layer in the roasted veggies. Finish each jar by packing it with spinach. Shake and dump into a bowl when ready to enjoy! 1 Red Bell Pepper (diced) 1/2 cup Red Onion (diced) 1/2 cup Quinoa (uncooked) 3/4 cup Water 1/2 cup Basil Leaves 2 cups Baby Spinach (divided) 1/2 Lemon (juiced) 1/6 cup Sunflower Seeds 2 tbsps Extra Virgin Olive Oil 1/2 tbsp Tamari 1/2 cup Cherry Tomatoes (halved) 1 Garlic (cloves, peeled and chopped) 1/6 cup Black Olives (pitted and chopped)

19 Sea Salt & Black Pepper (to taste)

20 Turkey Pineapple Quinoa Bowl #dinner #lunch #eggfree #nutfree #glutenfree #dairyfree 13 ingredients 30 minutes 2 Servings Place quinoa and water in a saucepan and bring to a boil. Turn down to simmer and cover. Let simmer for 12 minutes. Remove from heat, stir with fork and set aside. In a large skillet, heat olive oil over medium heat. Add ground turkey to skillet and stir in curry powder, pinch of cayenne pepper, sea salt and pepper to taste. Stir until turkey is cooked through (8-10 minutes). When turkey is cooked stir in ginger, pineapple, quinoa, carrot, zucchini and tamari. Reduce heat to low and stir well. Let heat through for about 5 minutes. Remove from heat and stir in baby spinach until wilted. Spoon into bowls and enjoy! 1/4 cup Quinoa 1/2 cup Water 1/2 tbsp Extra Virgin Olive Oil 1/2 lb Extra Lean Ground Turkey 1/2 tbsp Curry Powder 0.06 tsp Cayenne Pepper Sea Salt & Black Pepper (to taste) 1/2 tbsp Ginger (peeled and grated) 1/2 cup Pineapple (cored and sliced into chunks) 1/2 Carrot (grated) 1/2 tbsp Tamari 1/2 cup Baby Spinach 1/2 Zucchini (grated)

21 Sweet & Crunchy Chickpeas #snack #vegetarian #vegan #eggfree #glutenfree #dairyfree 5 ingredients 1 hour 2 Servings Preheat oven to 350. Ensure chickpeas are dry. Place chickpeas in a mixing bowl and add olive oil. Mix until chickpeas are evenly coated. Line a cooking sheet with parchment paper. Spread the chickpeas over the sheet. Bake at 350 for 50 minutes. At the halfway point (the 25 minute mark), remove the sheet and give it a shake to rotate the chickpeas. Remove from oven and place roasted chickpeas in a mixing bowl. Add maple syrup, cinnamon and nutmeg. Toss again until evenly coated. Transfer chickpeas back onto baking sheet and bake for another 10 to 15 minutes. 1/2 cans Chickpeas (rinsed and dried) 1/2 tbsp Extra Virgin Olive Oil 3/4 tbsp Maple Syrup 1/2 tsp Nutmeg 1/2 tsp Cinnamon 5. Remove from oven. Enjoy hot or cold!

22 Mexican Black Bean Omelette #breakfast #vegetarian #glutenfree #dairyfree 11 ingredients 15 minutes 1 Servings Place coconut oil in a frying pan and place on medium-low heat. Mix eggs, almond milk, green pepper, mushrooms, half the black beans, chili powder, nutmeg and paprika in a mixing bowl. Beat with a fork. Pour egg mixture into frying pan and let cook for about 3 minutes. Fold in half when underside of omelette begins to brown and let cook for another 3 minutes. (Note: If you are making more than 1 serving, you will have to divide the egg mixture and cook it in portions.) Top with diced avocado and the remaining black beans. Sprinkle with sea salt and pepper to taste. Enjoy! 1/2 tbsp Coconut Oil 2 Egg (whisked) 1/8 cup Unsweetened Almond Milk 1/4 Green Bell Pepper (finely diced) 1/4 cans Black Beans (rinsed and drained) 1/4 cup Mushrooms (diced) 1/4 tbsp Chili Powder 1/2 tsp Nutmeg 1/2 tsp Paprika Sea Salt & Black Pepper (to taste) 1/4 Avocado (diced)

23 Apple Quinoa Breakfast Bake #breakfast #vegetarian #eggfree #vegan #glutenfree #dairyfree 7 ingredients 50 minutes 3 Servings Preheat oven to 350 and lightly grease a pie plate or small casserole dish with coconut oil. In a mixing bowl, combine quinoa, water, maple syrup, cinnamon and apples. Pour into a pie plate and cover with foil. Cook for 35 minutes (or until water is absorbed) and remove from oven. In a small bowl, mix the melted coconut oil with pecans and sprinkle with cinnamon. Mix until evenly coated. Divide the apple/quinoa bake into bowls and top with the pecan mixture. Enjoy it while it's hot! 3/8 cup Quinoa 3/4 cup Water 1.5 tbsps Maple Syrup 1.5 tsps Cinnamon 3 Apple (cored and diced) 3/8 cup Pecans (chopped) 1.5 tbsps Coconut Oil (melted)

24 Chicken, Broccoli & Cashew Stir Fry #dinner #eggfree #glutenfree #dairyfree 15 ingredients 45 minutes 2 Servings Preheat oven to 350. Sprinkle the chicken with your clean spices of choice (I like salt and pepper). Place on cookie sheet and bake for 30 minutes. Once done, remove from oven and dice into pieces or strips. Meanwhile, add quinoa and water to a medium sized pot. Heat on high until it reaches a boil. Once boiling, cover and reduce to a simmer for 12 to 15 minutes. Once all liquid is absorbed, remove the cooked quinoa from heat, fluff with a fork and set aside. Combine the tamari, honey and vinegar in a bowl and stir until mixed. Set aside. Steam broccoli until bright green (~5 minutes). Do not overcook as this reduces the nutritional value. Heat oil in the skillet. Add the yellow pepper and cook while stirring occasionally for 1 minute. Add the ginger, sweet onion and garlic and cook for another minute. Stir in the broccoli, chicken and tamari mixture. Stir until heated through or until tamari mixture is absorbed. Serve stir fry over a layer of quinoa and garnish with cashews and green onion. Season with sea salt and pepper to taste. Enjoy! 1 Chicken Breast 3/8 cup Quinoa 3/4 cup Water 1 tbsp Tamari 1/2 tbsp Raw Honey 1/2 tbsp Coconut Oil 1/4 cup Cashews 1/2 tbsp Apple Cider Vinegar 2 cups Broccoli (cut into florets) 1/2 Yellow Bell Pepper (diced) 1/4 Sweet Onion (chopped) 1/2 tbsp Ginger (grated) 1.5 Garlic (cloves, minced) 1.5 Green Onion (chopped)

25 Sea Salt & Black Pepper (to taste)

26 Grapes & Almonds #snack #dessert #eggfree #vegetarian #vegan #paleo #glutenfree #dairyfree 2 ingredients 5 minutes 1 Servings Combine grapes and almonds together in a bowl. Happy snacking! 1 cup Grapes 1/4 cup Almonds

27 Spicy Pineapple Chicken Kabobs #dinner #barbecue #eggfree #nutfree #glutenfree #dairyfree 13 ingredients 1 hour 2 Servings Cut your raw chicken breasts into large cubes. Create marinade by combining tamari, apple cider vinegar, garlic, lime juice, ginger and cayenne pepper in a bowl. Stir well. Place cubed chicken and marinade together in a ziploc baggie. Seal well and let marinate for at least two hours (the longer the better). Create skewers by sliding on the chicken, green pepper, yellow pepper, cherry tomato, pineapple and red onion. Try to choose a pattern and stick to it. Set skewers aside until ready to grill. Fire up the barbecue and turn heat to medium. Allow grill to heat up for at least 10 minutes. Scrape the grill then grease with some oil. Place skewers across the grill. Cook for 14 minutes, turning at the halfway point (after 7 minutes). Remove from grill after 14 minutes or when chicken is cooked through. Enjoy! 2 Chicken Breast 1 cup Pineapple (diced into large chunks) 1/2 cup Red Onion (sliced into large chunks) 1/2 cup Cherry Tomatoes 1/2 Yellow Bell Pepper (sliced into large chunks) 1/2 Green Bell Pepper (sliced 1/2 tbsp Tamari into large chunks) 1 tbsp Apple Cider Vinegar 1 Garlic (cloves, minced) 1/2 Lime (juiced) 1/2 tbsp Ginger (peeled and grated) 1/4 tsp Cayenne Pepper 6 Barbecue Skewers

28 Apples with almond butter #snack 2 ingredients 2 minutes 1 Servings 1. Cut apples into slices and spread some almond butter on and enjoy :) 1 Apple 1.5 tbsps Almond Butter

29 Guacamole with Brown Rice Chips #snack #appetizer #vegetarian #vegan #nutfree #eggfree #glutenfree #dairyfree 5 ingredients 15 minutes 2 Servings Preheat oven to 415. Defrost brown rice tortillas and slice into 1/8's using a pizza cutter. Place on a baking sheet and bake for 6 minutes. Place avocado in a bowl and mash it well with a fork. Add lime juice and cherry tomatoes. Season with salt and pepper and stir well. Transfer guacamole to a bowl and enjoy with some brown rice chips. Can also add a clove of garlic and /or a pinch of cumin for added flavour 2 Brown Rice Tortillas 1 Avocado 1/2 cup Cherry Tomatoes (cut into quarters) 1 Lime (juiced) 0 Sea Salt & Black Pepper (to taste)

30 Veggie Omelette copy #breakfast #nutfree #paleo #vegetarian #glutenfree 9 ingredients 15 minutes 1 Servings Heat a skillet over medium heat and add olive oil and tamari. Saute mushrooms and red onion for 5 minutes or until soft. Add in garlic and saute for another minute. Add in spinach and saute just until wilted. Remove from heat and transfer into a bowl. Whisk eggs together in a mixing bowl. Place your skillet back over medium heat and add another splash of olive oil to coat the pan. Pour in half the egg mixture. Let sit until egg is cooked most of the way through and then flip. Add half of the sauteed vegetables and and fold the other half over top. Transfer to a plate and garnish with a bit of chopped parsley, sea salt and pepper. Repeat with remaining ingredients to create another omelette. Enjoy! 1/2 tbsp Tamari 2.5 Egg 1/2 tbsp Extra Virgin Olive Oil 1/2 cup Mushrooms (sliced) 1/8 cup Red Onion (diced) 1 Garlic (cloves, minced) 1 cup Baby Spinach 1/8 cup Parsley (chopped) 0 Sea Salt & Black Pepper (to taste)

31 Hummus and Cut up veggies #vegan #snack 2 ingredients 5 minutes 1 Servings 1. 2 tbsp of hummus with veggies of your choice. I like cucumber, carrots, broccoli, and peppers. I like to cut up and wash vegetables ahead of time that way you always have something quick and healthy to snack on. Eat as much veggies as you want. 2 tbsps Hummus 2 Carrot