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

Transcription

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

2 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. 2. Pour 3/4 of the mix into a glass (or a mason jar if you are on-the-go), leaving some space at the top. 3. Add blueberries to leftover mix and blend again for about 30 seconds. Spoon the blueberry mix on top of the green mix. Enjoy! 3/4 cup Pineapple (diced) 1 tbsp Ground Flax Seed 1 1/2 tsps Ginger (peeled and grated) 2 cups Baby Spinach 1/2 cup Water 4 Ice Cubes 1/4 cup Blueberries

3 Detox Green Smoothie 8 ingredients 10 minutes 2 servings 1. Throw all ingredients together in a blender. Blend until smooth. Be patient! No one likes clumps in their smoothies. It may take 1 minute or longer to get a great, smoothieconsistency. 2. Divide between glasses and enjoy! No Kale Use spinach. No Pear Use apples. 4 cups Kale Leaves 1 Cucumber (chopped) 1 Lemon (juiced) 2 Pear (peeled and chopped) 1 tbsp Ginger (grated) 1 tbsp Ground Flax Seed 1 1/2 cups Water 5 Ice Cubes Metabolism Boost Add 1/4 tsp cayenne pepper. Make it Sweeter Add 1/2 cup frozen pineapple or mango. More Protein Add a scoop of protein powder or hemp seeds.

4 Slow Cooker Cinnamon Applesauce 4 ingredients 4 hours 8 servings 1. Add chopped apple, cinnamon, lemon juice and water to the slow cooker and stir well to mix. Cook on high for 4 hours, stirring occasionally. (Note: Peeling the apples is optional but not necessary as they will be pureed in step 2.) 2. Remove the cinnamon sticks. Use an immersion blender to puree the applesauce, or transfer to a blender. 12 Apple (large, cored and diced) 4 servings Cinnamon Stick 1/2 Lemon (juiced) 1 cup Water 3. Divide into bowls, add your preferred toppings and enjoy! Refrigerate or freeze leftovers. Storage Refrigerate in an air-tight container up to 10 days, or freeze up to a year. Leave it Chunky Skip Step 2. You may want to peel your apples before cooking. Extra Toppings Add any combination of nuts, seeds, toasted oats, coconut or dried fruit. Less Sugar Use a mixture of naturally sweet apples like Red Delicious, Gala, Fuji, Winesap, McIntosh, Yellow Delicious, Crispin or Cortland.

5 Cinnamon Flax Muffins 7 ingredients 30 minutes 12 servings 1. Preheat your oven to 350F and line a muffin tin with paper liners. 2. In a medium bowl, mix together ground flax seed, baking powder, salt, and cinnamon. Use a whisk to stir until well combined. 3. In another bowl, beat eggs with a whisk for 30 to 60 seconds. Add coconut oil and water, mixing until combined. 4. Add wet ingredients to dry and stir until combined. Let the batter sit for 1 to 2 minutes to thicken slightly. 5. Divide the batter between muffin cups and bake for 20 minutes, or until a toothpick inserted into the centre comes out clean. 2 cups Ground Flax Seed 1 tbsp Baking Powder 1/4 tsp Sea Salt 2 tbsps Cinnamon 6 Egg (room temperature) 1/3 cup Coconut Oil (melted) 1/2 cup Water (warm) 6. Let cool and enjoy! Likes it Sweet If you want these muffins to be sweet, use 1/3 cup coconut sugar, or granulated stevia. Storage Store in an airtight container in the fridge for up to 5 days, or in the freezer for longer.

6 Mini Harvest Peach Oatmeal Muffins 9 ingredients 20 minutes 16 servings 1. Preheat oven to 350 F. Prepare silicone mini muffin cups on a tray, or use a mini silicone muffin tray. 2. In a mixing bowl, mash the banana with the back of a fork. Add eggs, maple syrup, and water, whisking until well combined. 3. Add ground flax, oats, oat flour and chia seeds. Stir in the chopped peach. 4. Scoop the batter into each silicone cup. Bake for 12 to 15 minutes. 5. Let cool completely and enjoy! No Peach Use nectarines, plums, strawberries or pears instead. 1 Banana 2 Egg 1 tbsp Maple Syrup 1/4 cup Water 2 tbsps Ground Flax Seed 1 cup Oats 1/2 cup Oat Flour 1 tbsp Chia Seeds 1 Peach (pit removed and chopped) Storage Refrigerate in an airtight container up to 3 to 5 days. Regular Sized Muffins Use a regular sized muffin tray instead of a mini muffin tray. Bake for about 20 to 25 minutes. Serving Size One serving is equal to one mini muffin.

7 Simple Blueberry Banana Bread 7 ingredients 1 hour 10 servings 1. Preheat oven to 350. Lightly grease 9x5-inch loaf pan with non-stick cooking spray and set aside. 2. Add all ingredients to a blender and blend until smooth and well combined. Gently fold in your fresh or frozen blueberries with a spatula. Distribute the blueberries evenly throughout the batter, but be careful not to over mix as this will break the berries and cause your bread to turn purple. (It will still taste just as good but may not look as pretty!) 3. Pour batter into prepared loaf pan. Bake for minutes or until a toothpick inserted in the center comes out clean. let cool before slicing. Enjoy! 1 tsp Baking Soda 1 tsp Cinnamon 3 Banana (mashed) 2 cups Oats 2 Egg 1/4 cup Maple Syrup 1/2 cup Blueberries Make it Portable These can easily be made into muffins by baking in a muffin tin instead of a loaf pan.

8 Simple Banana Pancakes 3 ingredients 20 minutes 2 servings 1. In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently with a fork for about 30 seconds. 2. Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form pancakes, cooking for about 1-2 minutes per side. 2 Banana (ripe) 4 Egg 1 tbsp Coconut Oil 3. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired. Likes it Sweet Add blueberries or chocolate chips into the batter.

9 Protein-Packed Avocado Toast 6 ingredients 15 minutes 2 servings 1. In a bowl, mash the avocado, white beans, lemon juice and sea salt together with a fork. Continue to mash until you get a guacamole-like consistency. 2. Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy! No White Beans Use chickpeas instead. 1 Avocado 1 cup White Navy Beans (cooked) 1/4 Lemon (juiced) 1/4 tsp Sea Salt 4 slices Organic Bread 1/4 cup Hemp Seeds Likes it Spicy Add hot sauce or chili flakes into the avocado bean mixture.

10 Bell Pepper Egg Cups 3 ingredients 20 minutes 1 serving 1. Preheat oven to 425 degrees F. 2. Slice pepper in half and carve out the seeds. 3. Crack an egg into the cavity of each half and bake on a baking sheet for minutes, depending on how you like your eggs. Remove from oven and season with sea salt and black pepper to taste. Enjoy! 1 Red Bell Pepper 2 Egg Sea Salt & Black Pepper (to taste) More Flavour Roast the red pepper in the oven before cracking the egg into them. Added Touch Sprinkle with cheese during the last 2 minutes. Serve it With Toast for dipping or our Grain-Free Flax Bread. More Protein If it is a large bell pepper, fill remaining space with egg whites for added protein.

11 Smashed Peacamole with Crackers 6 ingredients 10 minutes 4 servings 1. In a bowl, smash the peas with the back of a fork. 2. Add avocado and mash until well combined. Stir in garlic, lemon juice and sea salt to taste. 3. Transfer to a serving bowl and enjoy with crackers. 1 cup Fresh Peas 2 Avocado 2 Garlic (cloves, minced) 1/4 Lemon (juiced) 1/4 tsp Sea Salt (or more to taste) 200 grams Seed Crackers Likes it Spicy Add chili powder, red pepper flakes, jalapeno slices and/or cayenne pepper. No Fresh Peas Use frozen peas, corn or edamame instead. No Lemon Juice Use apple cider vinegar instead. Serving Size There is approximately 1/3 cup of peacamole per serving.

12 Rice Cakes, Avocado & Hummus 4 ingredients 10 minutes 1 serving 1. Spread rice cakes with hummus. Top with sliced avocado and a sprinkle of salt and pepper. Enjoy! 2 Plain Rice Cake 1/4 cup Hummus 1/2 Avocado (sliced) Sea Salt & Black Pepper (to taste) No Rice Cakes Use crackers or tortillas instead.

13 Hummus Dippers 4 ingredients 15 minutes 4 servings 1. Slice your pepper, carrot and celery into sticks. 2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. 1 Yellow Bell Pepper 1 Carrot 4 stalks Celery 1 cup Hummus Homemade Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. Mix it Up Substitute in different veggies like cucumber or zucchini.

14 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 Roll them in crushed pumpkin seeds or hemp seeds instead. Best Results This recipe was developed and tested using Bob's Red Mill coconut flour. Results may vary with other brands.

15 Simple Tuna Salad 5 ingredients 10 minutes 2 servings 1. Add all ingredients to a large bowl and mix until well combined. Enjoy! How to Serve Enjoy alone, on crackers, on a sandwich, or over greens. 2 cans Tuna (drained) 1 Green Apple (chopped) 2 stalks Green Onion (finely sliced) 2 tbsps Mayonnaise Sea Salt & Black Pepper (to taste) Leftovers Keeps well in the fridge for 2 to 3 days.

16 Avocado Egg Salad Sandwich 7 ingredients 15 minutes 4 servings 1. Place eggs in a pot of cold water, bring to a boil, then simmer for 5-6 minutes. Run under cold water to cool. Peel the eggs and chop roughly. 2. In a bowl, mash and combine the chop boiled eggs, avocado, baby spinach, dijon mustard, lemon juice, salt and pepper. 3. Spread onto toast and enjoy! Less Bread Make it an open-face sandwich. 6 Egg 1 Avocado 1 cup Baby Spinach (chopped) 1 tbsp Dijon Mustard 1/4 Lemon (juiced) Sea Salt & Black Pepper (to taste) 8 slices Organic Bread (toasted) Add a Kick Add red chili flakes or hot sauce. Vegan Use mashed chickpeas or white kidney beans instead of eggs.

17 Turkey Hummus Sandwich 5 ingredients 5 minutes 1 serving 1. Lightly toast the bread. 2. Spread one slice of the bread with hummus and mustard. Layer on the turkey and mixed greens. Place the second slice of bread over top. Slice and enjoy! 2 slices Organic Bread (or gluten-free) 1/4 lb Turkey Breast (cooked) 1 tbsp Hummus 1 1/2 tsps Dijon Mustard 1/2 cup Mixed Greens No Turkey Use chicken breast instead. Vegan & Vegetarian Use smashed chickpeas instead of turkey.

18 BLT Salad Bowls 7 ingredients 15 minutes 2 servings 1. Hard boil your eggs by placing them in a small pot and fill with enough cold water to cover them by 1-inch. Bring to a boil over medium-high heat. Once boiling, cover the pot and remove it from the heat. Let stand for 12 minutes then drain. Place eggs in a bowl of ice-cold water for 10 minutes. 2. While the eggs are cooling, cook your bacon in a pan over medium heat until crispy. Remove from pan and pat excess oil away with paper towel. Once cool, chop it up. 3. To assemble the salads: divide arugula between bowls and top with cherry tomatoes, avocado, chopped bacon and hard-boiled egg. Drizzle with olive oil and season with salt and pepper, to taste. Enjoy! 2 Egg 4 slices Organic Bacon 4 cups Arugula 1 cup Cherry Tomatoes (halved) 1/2 Avocado (sliced) 2 tbsps Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) Leftovers These salads make great meal prep and last for 3 to 4 days in the fridge. Add the avocado and olive oil before serving. Vegan Use smokey tempeh slices instead of bacon and omit the egg. More Carbs Serve with toast or quinoa.

19 Rainbow Chopped Salad Jars 9 ingredients 30 minutes 3 servings 1. Combine the tahini, lemon juice, and sea salt. Whisk until combined, adding water as needed to attain a creamy salad dressing consistency. Divide the dressing equally into the bottom of large jars. 2. On top of the dressing, layer the chickpeas, tomatoes, carrots, bell pepper, and top with the purple cabbage. Cover and store in the fridge. 3. When you're ready to eat the salad, dump it into a bowl and toss well. Enjoy! Storage Keeps well in the fridge for up to 4 days. 1/3 cup Tahini 2 Lemon (juiced) 1/2 tsp Sea Salt 2 tbsps Water 3 cups Chickpeas (cooked, from the can) 1 cup Cherry Tomatoes 1 cup Matchstick Carrots 1 Yellow Bell Pepper (chopped) 3 cups Purple Cabbage (chopped) No Tahini Use a nut butter or sunflower seed butter instead.

20 Salmon Stuffed Avocado Boats 3 ingredients 10 minutes 1 serving 1. Slice the avocado in half and remove the pit. Use a spoon to scoop out enough avocado to create a bigger hole that the salmon will fit into. Transfer scooped out avocado to a small bowl. 2. Drain the salmon and add it to the bowl with the scooped out avocado. Add lemon juice and mash until well mixed. 1 Avocado 4 ozs Canned Wild Salmon 1/4 Lemon (juiced) 3. Fill the hollowed out avocado halves with the mashed salmon mixture. Enjoy! Likes it Spicy Add hot sauce. No Canned Salmon Use smoked salmon, cooked salmon fillet or tuna instead.

21 Lunch Box 6 ingredients 5 minutes 1 serving 1. Place pumpkin seeds in a small container, and wrap the turkey slices into rolls. Assemble all ingredients into a storage container and refrigerate until ready to eat. Storage Refrigerate up to 3 days. Modifications Swap any ingredient out for chickpeas, assorted beans, roasted chicken, tuna salad, or falafels 1/4 cup Pumpkin Seeds 50 grams Seed Crackers 1/2 cup Cherry Tomatoes 25 grams Goats / Sheeps Milk Cheese (cubed or sliced) 100 grams Sliced Turkey Breast 1 Egg (hard boiled)

22 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! 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) Leftovers Store in an air-tight container in the fridge for up to 5 days. 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.

23 Chicken, Spinach & Mushroom Pasta 10 ingredients 25 minutes 4 servings 1. In a frying pan, add one quarter of your olive oil and all the tamari. Place over medium heat. Add mushrooms and saute for 5 minutes. Then add spinach and stir just until spinach is wilted. Remove from heat and set aside. 2. Heat remaining olive oil, garlic, red pepper flakes and salt in a separate skillet over medium-low heat. Stir frequently for about 5 minutes or until garlic is golden. Remove pan from heat. 3. Fill a large pot with water and bring to a boil. Add penne. Cook for 7-10 minutes. Remove from heat and dump pasta into a strainer. Immediately run cold water over the pasta to prevent it from cooking any further. 4. Add pasta to a large bowl. Pour in desired amount of oil and garlic mixture, then toss in mushrooms and spinach. Sprinkle with salt and pepper to taste. Mix well. 5. Plate pasta and top with strips of baked chicken (optional). Squeeze a lemon wedge on top of the pasta. Enjoy! 1/4 cup Extra Virgin Olive Oil (divided) 1 1/2 tsps Tamari 2 cups Portobello Mushroom (diced) 2 cups Baby Spinach 4 Garlic (cloves, minced) 1/2 tsp Red Pepper Flakes 1 1/2 cups Brown Rice Penne (uncooked) Sea Salt & Black Pepper (to taste) 8 ozs Chicken Breast (baked and sliced) 1 Lemon (cut into wedges)

24 Spaghetti with Pesto & Roasted Tomatoes 10 ingredients 30 minutes 5 servings 1. Preheat oven to 420. Toss halved cherry tomatoes in a splash of extra virgin olive oil and season with sea salt and pepper. Line a baking sheet with parchment paper. Place tomatoes on baking sheet and roast in oven for 30 minutes. 2. Meanwhile, make pesto by combining spinach, basil, lemon juice, sunflower seeds, extra virgin olive oil, tamari and garlic in a food processor. Process until a smooth consistency is formed. 3. Cook brown rice spaghetti according to the directions on the package. Run under cold water once cooked to prevent from over cooking. 4. Toss spaghetti in pesto. Plate and top with roasted tomatoes. Season with sea salt and pepper. Bon appetit! 1 cup Cherry Tomatoes Sea Salt & Black Pepper (to taste) 2 cups Baby Spinach 1 cup Basil Leaves 1 Lemon (juiced) 1 cup Sunflower Seeds 1/4 cup Extra Virgin Olive Oil 1 tbsp Tamari 1 Garlic (clove, minced) 1 cup Brown Rice Spaghetti More Protein Add diced chicken. Make it Spicy Add red chilli flakes.

25 Chili Lime Chicken Drumsticks with Zucchini 11 ingredients 25 minutes 4 servings 1. Combine the lime juice, orange juice, olive oil, onion, sea salt, chili powder, black pepper and cumin in a bowl. Mix well. 2. Add drumsticks to a large ziplock baggie. Add in the marinade. Seal the bag and shake well. Place in the fridge to marinade up to 24 hours. 3. Slice your zucchinis in half lengthwise. Toss in a splash of olive oil and season with sea salt and black pepper to taste. Set aside. 4. Preheat grill over medium-high heat. You will want the thermometer to read about Grill the chicken for about 10 minutes per side or until cooked through. Add the zucchini to the grill face down at the halfway point. 6. Remove chicken and zucchini from the grill. Serve over a bed of mixed greens and garnish with herbs like chopped cilantro if you like. Enjoy! 1 Lime (juiced) 1 Navel Orange (juiced) 1 tbsp Extra Virgin Olive Oil (plus extra for zucchini) 1/2 Sweet Onion (finely diced) 1 tsp Sea Salt 1 tbsp Chili Powder 1 tsp Black Pepper 1 tsp Cumin 2 lbs Chicken Drumsticks 4 Zucchini Sea Salt & Black Pepper (to taste) No Grill Cook in the slower cooker on low for 8 hours, or bake in the oven at 350 for 30 minutes. More Flavour Drizzle with a lime wedge before serving. More Carbs Grill or roast some sweet potato as a side. Time Saver Marinate the chicken in advance and store in the fridge or freezer.

26 Red Thai Coconut Curry Chicken 5 ingredients 20 minutes 6 servings 1. Preheat your oven to 400 degrees F. 2. Rub the chicken thighs with half of the Thai red curry paste. 3. Heat the coconut oil in a cast iron or oven safe skillet on the stovetop over medium heat. Saute the red onions in the remaining Thai red curry paste for about 3 to 5 minutes. 4. Add the chicken thighs to the skillet and sear for 3 minutes per side. Add the coconut milk and bring it to a simmer. 5. Once the coconut milk is simmering, transfer the skillet to the oven and bake for 15 minutes. 2 lbs Chicken Thighs (skinless, boneless) 1/4 cup Thai Red Curry Paste (divided) 1 tbsp Coconut Oil 1/2 cup Red Onion (finely diced) 1 1/4 cups Organic Coconut Milk (canned, full fat) 6. Remove from the oven, divide the chicken onto plates and enjoy! Optional Garnishes Sea salt, pepper, lime juice and/or chopped cilantro. Serve it With Rice, quinoa or cauliflower rice. Add Veggies Serve it with wilted kale, roasted asparagus or green peas.

27 Slow Cooker Honey Garlic Chicken 10 ingredients 4 hours 4 servings 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 slow cooker. 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 slow cooker. Serve chicken thighs with broccoli on the side. Enjoy! 3 tbsps Extra Virgin Olive Oil 2 tbsps Raw Honey 3 Garlic (cloves, minced) 1 tbsp Chili Powder 1 tsp Sea Salt 1/2 tsp Black Pepper 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) No Chicken Thighs Use chicken wings, drumsticks or breasts. No Slow Cooker 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.

28 Slow Cooker BBQ Pulled Pork 10 ingredients 6 hours 4 servings 1. Place pork tenderloin in the slow cooker. Drizzle with olive oil and pour in the broth. 2. In a small bowl, combine sea salt, black pepper, chili powder, paprika, garlic powder, onion powder and cumin. Sprinkle this spice mix over the meat ensuring it is well coated. Cover the slow cooker with a lid and cook on low for 6 to 8 hours, or high for 4 hours or until pork is tender. 3. Once pork is cooked, use two forks to shred it in the slow cooker. Toss it well to coat in the juices and add extra broth if necessary. Let sit for 5 minutes to absorb juices. Toss again and serve. Enjoy! Serve it With Sautéed kale, brown rice or sweet potato. 1 1/2 lbs Pork Tenderloin 2 tbsps Extra Virgin Olive Oil 1 cup Organic Chicken Broth 1/2 tsp Sea Salt 1 tsp Black Pepper 1 tbsp Chili Powder 2 tsps Paprika 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp Cumin No Pork Replace the pork with skinless, boneless chicken breasts.

29 Slow Cooker Vegan Chili 13 ingredients 8 hours 8 servings 1. Add whole tomatoes with juice to the slow cooker and roughly crush with your hands. Add remaining ingredients and stir until combined. 2. Cover and cook on high for 6 to 8 hours, depending on the strength of your slow cooker. 3. Ladle into bowls and enjoy! Serve it With Organic toast, quinoa, brown rice or a salad. Storage Refrigerate in an air-tight container for 4-5 days or freeze up to 4 months. Make Ahead Chop celery, bell peppers, carrot and onion ahead of time. Kid-Friendly Omit the chili powder and puree until smooth. Serve with organic tortilla chips. Extra Spicy Add 1-2 chopped jalapeno peppers, chili flakes or extra chili powder. 6 cups Canned Whole Tomatoes 2 cups Red Kidney Beans (cooked, drained and rinsed) 2 cups White Navy Beans (cooked, drained and rinsed) 2 cups Frozen Corn 2 stalks Celery (diced) 2 Green Bell Pepper (de-seeded and chopped) 2 Carrot (chopped) 1 White Onion (diced) 4 Garlic (cloves, minced) 2 tsps Cumin 1 tsp Oregano 3 tbsps Chili Powder 1 tbsp Sea Salt More Greens Mix in chopped kale or spinach. Stir until wilted. Extra Toppings Top with green onion or diced avocado.

30 Slow Cooker Bolognese with Spaghetti Squash 11 ingredients 8 hours 4 servings 1. Heat olive oil in a large skillet over medium heat. Add ground turkey, onion and garlic. Cook while breaking up the pieces with a spatula until browned. Transfer to your slow cooker. Add diced tomatoes, crushed tomatoes, bay leaves and oregano. Cover and cook on low for 8 hours. 2. About 1 hour before you are ready to eat, preheat the oven to 400. Carefully slice your spaghetti squash in half. Use a spoon to scoop out the seeds and discard. 3. Line a baking sheet with foil and place the squash on the sheet with the flesh side up. Bake in the oven for 30 to 45 minutes depending on the size of the squash. 4. Remove from oven and allow it to cool until it is safe to handle. Use a fork to carve the flesh out of the squash. It should come out like spaghetti noodles. Place the flesh in a large mixing bowl and toss with a drizzle of extra virgin olive oil, chopped basil and season with sea salt and pepper to taste. 5. Remove bay leaves from slow cooker. Plate spaghetti squash and spoon bolognese sauce over top. Garnish with fresh ground pepper and red pepper flakes if you like it spicy. Enjoy! 1 1/2 tsps Extra Virgin Olive Oil 1 lb Extra Lean Ground Turkey 1 Yellow Onion (diced) 5 Garlic (cloves, minced) 3 cups Diced Tomatoes (drained) 3 cups Crushed Tomatoes 3 Bay Leaf 1 tsp Oregano 1 Spaghetti Squash 1/2 cup Basil Leaves (chopped) 1 tsp Red Pepper Flakes More Vegetables Add diced green pepper and mushrooms. Vegetarian Use lentils instead of ground turkey. More Carbs Use brown rice pasta instead of spaghetti squash. No Slow Cooker Make it on the stovetop and let simmer for at least an hour.

31 Green Chicken Sliders 7 ingredients 30 minutes 4 servings 1. Combine all ingredients except the lettuce in a bowl and mix well. Form the mixture into even sliders, about 3 inches in diameter, and set aside. 2. Preheat grill to medium heat. 3. Cook the sliders for about 8 to 10 minutes per side, or until cooked through. 4. Serve patties in a lettuce wrap with your toppings of choice. Enjoy! 1 lb Extra Lean Ground Chicken 1 tsp Oregano (dried) 3/4 tsp Sea Salt 2 cups Kale Leaves (very finely chopped) 2 cups Broccoli (very finely chopped) 1 tbsp Extra Virgin Olive Oil 1 head Boston Lettuce Serving Size One serving is equal to two sliders. More Carbs Serve on a bun or on top of rice. Topping Ideas Mustard, cheese, pickles, tomato, lettuce, onion, avocado, sour cream or plain Greek yogurt. Leftovers These keep well in an airtight container in the fridge up to three days or freeze for up to three months.