Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo)

Transcription

1 Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Planned for Breakfast on Tuesday, January 2, 2018 Source: northsouthblonde.com Serving: 1 2 handfuls baby spinach 1 ripe banana 1 cup almond milk 1 cup frozen pineapple chunks 1 2 tsp ginger 1 tbsp chia seeds Place all of the ingredients into a blender. Pulse until smooth. If smoothie is too thick, add water. If too thin, add ice. Serve and garnish with a sprinkle of chia seeds, optional. Page 2 of 15

2 Cobb Salad Recipe Planned for Lunch on Tuesday, January 2, 2018 Source: healyeatsreal.com Prep 10 min Cook 25 min Total 35 min Yields 2 Servings originally 2 Servings Course: Salad Serving: 2 2 heads romaine lettuce 1 2 cup cherry tomatoes 1 avocado 3 pastured eggs 5 slices pastured bacon 1 boneless skinless pastured chicken breast 1 tbsp extra virgin olive oil 1 2 tsp sea salt 1 2 tsp pepper 1 2 tsp garlic powder 1 2 tsp paprika 2 tbsp extra virgin olive oil 2 tbsp balsamic vinegar 1 2 tsp sea salt 1 2 tsp pepper Combine all dressing ingredients in a small jar and cover with an air-tight lid. Shake the jar until all ingredients are mixed. Shake the jar before using the dressing. Start by brining the chicken--this will make it moist and juicy. To brine it, fill a bowl with lukewarm water and stir in about 1 tablespoon of sea salt until it is dissolved. Place the chicken in the bowl of salt water for 15 minutes. While the chicken is brining. Pre-heat the oven to 425. Once the chicken is done brining, remove it from the water and pat it dry with a paper towel. Place it in a pyrex baking dish and brush with olive oil. Sprinkle the salt, pepper, garlic powder and paprika over the chicken breast and rub it in. Place in the oven and bake for about minutes or until the breast reaches an internal temperature of Once you remove the chicken from the oven, allow it to rest for a minimum of 15 minutes before cutting it. Page 3 of 15

3 Place the strips into a large cast iron pan, then turn the heat to low medium. Allow the bacon to cook, flipping every few minutes for even cooking. Once the bacon has browned evenly and has crisped up a bit it is about done. The bacon will continue to cook slightly after removing it from the pan so remove it just before it reaches your favorite level of doneness. Place it on a paper towel to catch the drippings. Once the bacon has cooled, transfer it to a cutting board and chop it into small bits and set aside. Place the eggs into pot and fill to cover the eggs with cold water. Add a dash of salt and a dash of vinegar. Turn the heat to high and allow the water to come to a boil. Once the water reaches a boil, turn off the heat and remove the pot from the burner. Cover the pot and let sit for about minutes. Then drain the hot water from the pan and rinse eggs with cold water. Once the eggs have sufficiently cooled, peel them, then chop them and set aside. To assemble the cobb salad start by washing and chopping the romaine lettuce and patting it dry. Place the lettuce in a bowl. Chop the avocado, chicken and tomatoes into bite sized pieces. Arrange all of the chopped toppings into rows over the romaine lettuce. Drizzle the dressing over the salad and serve! Page 4 of 15

4 Sweet Potato Shepherd s Pie Planned for Supper on Tuesday, January 2, 2018 Source: msmodify.com Serving: 1 1 Tbsp olive oil 1 lb grass-fed ground beef (or ground turkey if you prefer) 1 yellow onion chopped 3 cloves of garlic chopped 3 stalks of celery chopped 3 carrots peeled and chopped Course: Main Course 1 2 bell pepper chopped 1 cup mushrooms chopped 1 tsp Italian seasoning 3 4 tsp chili powder 1 cup beef broth 1 can (14 oz.) diced tomatoes 1 can (6 oz) tomato paste Salt & pepper to taste 3 sweet potatoes 1 Tbsp butter or coconut oil Salt Chopped parsley to garnish A twist on a comfort food favorite. This shepherd s pie is made with sweet potato and is paleo, gluten free and Whole30 friendly! I didn t grow up with shepherd s pie. In fact, I didn t even know what it was until recently! Ya, apparently I ve been living under a rock. I grew up in a Greek house, so that was not on the menu! I saw a recipe for shepherd s pie in a magazine and it caught my attention, except it had many things in it that I don t eat, such as cream sauce and flour. The idea of potatoes over meat intrigued me, especially for Erik who is a meat and potatoes type of guy! I decided to modify a traditional shepherd s pie, making it a healthier version that is friendly for certain dietary needs all while keeping it hearty! This sweet potato shepherd s pie is now a staple in our house! It s so simple and also makes for great leftovers! Preheat oven to 375 degrees. Bake sweet potatoes for about mins, or until you can put a fork in them. While the sweet potatoes are baking, heat olive oil over medium heat in a deep skillet. Page 5 of 15

5 Add the beef and cook until browned. Add the onion, garlic, celery, carrots, bell pepper and mushrooms. Continue cooking so the veggies soften. Add in Italian seasoning, chili powder, beef broth, diced tomatoes, tomato paste and salt & pepper. Bring to a boil and cook until most of the liquid has evaporated. Lower heat and let simmer to thicken. Stir frequently. When the sweet potatoes are done, place in a food processor (or you can mash my hand) with butter (or coconut oil) and process until smooth. Add in salt to your liking. Transfer meat filling into a 9 13 baking dish and top with sweet potato. Smooth so the sweet potato evenly covers all of the meat. Bake for 10 minutes. Remove from oven and sprinkle parsley on top. Enjoy! Page 6 of 15

6 Banana Chia Pudding Planned for Breakfast on Wednesday, January 3, 2018 Source: Prep 35 min Total 35 min Yields 6 1/2 cup servings originally 6 1/2 cup servings Serving: 2 This is not your conventional, thick, dairy-filled pudding, nope. This one uses no sweeteners, just pure banana goodness, thickened with beneficial chia seeds. 1 cup Water Tbsp Chia Seeds 2 Ripe Bananas 1 cup Full-Fat Coconut Milk Course: Breakfast Amount Per Serving Calories: 134 Fat: 9 g Sodium: 8 mg Sugar: 4 g Carbohydrate: 12 g Fiber: 2 g Protein: 2 g 1 2 tsp Ground Cinnamon Pinch Salt Combine the chia seeds and water in a pint jar with a tight fitting lid. Shake to get all the chia seeds mixed in with the water and to break up any lumps. Set aside for 30 minutes, shaking occasionally to break up any lumps. In the bowl of a food processor or in a blender, combine bananas and coconut milk and pulse until smooth. Pour banana mixture into a quart sized bowl (make sure to use a silicone spatula to scrape out everything) and mix in the cinnamon, salt, and chia gel. Store refrigerated and serve cold. Page 7 of 15

7 Yam, Celery Root & Bacon Hash Planned for Supper on Wednesday, January 3, 2018 Source: Serving: 4 28 pieces bacon diced 4 large yam peeled and cut into 1/2 inch cubes 4 celery root peeled and cut into 1/2 inch cubes Course: Breakfast 1 2 cup ghee (make your own or find it here 2 large onion diced 16 cloves garlic minced 4 teaspoon smoked paprika (omit if doing Eczema Cure Autoimmune Paleo Protocol sea salt and pepper 1 2 cup fresh parsley minced Fill a pot with water, that is large enough to hold your yam without crowding. Add a dash of salt. Bring to a boil, then add your chopped yams. Cover and cook for 12 to 15 minutes, or until your yams are tender. They don t have to be all the way cooked through, as they will cook more when you saute them. Once they are cooked, drain them in a colander. Try to drain as much liquid as possible. In a large saute pan, cook your bacon pieces until crispy. Use a slotted spoon and remove the cooked bacon and set aside. Using the remaining bacon grease to saute your onions. Cook for about 5 minutes, until translucent. Then add your celeriac. Cook celeriac until soft. Celeriac is a thirsty vegetable and will absorb the bacon grease. If it absorbs too much of the bacon fat, then add some ghee to the pan, so the hash doesn t burn. Once the celeriac is soft, add yams and garlic and cook until yams brown slightly. Generously season the hash with salt and pepper and gently mix in the smoked paprika and bacon. Top with chopped parsley and serve! Page 8 of 15

8 Easy Grain Free Cinnamon Date Granola Planned for Breakfast on Thursday, January 4, 2018 Source: paleoglutenfree.com Prep 5 min Cook 20 min Total 25 min Yields 4 servings originally 4 servings Serving: 4 Easy grain free and paleo cinnamon date granola. Made with toasty coconut and nutty infusions and cinnamon spice. Sweetened with pure medjool dates. Made in minutes! 1 2 cup coconut shreds Course: Main Course Amount Per Serving Calories: 696 Fat: 59 g Sodium: 142 mg Sugar: 24 g Carbohydrate: 43 g Fiber: 14 g Protein: 13 g 1 2 cup pecan pieces 1 2 cup whole raw almonds 1 2 cup date syrup 2 teaspoons golden milled flax meal 2 teaspoons coconut oil 1 teaspoon ground cinnamon 1 2 teaspoon vanilla extract (optional) 1 4 teaspoon sea salt optional: chopped date pieces Preheat oven to 300F. Line a baking sheet with parchment paper. In a food processor pulse the almonds into small pieces. Then add in the rest of the ingredients and pulse until it reaches your desired consistency (you can make it more crunchy or smooth depending on how you like it). Once the granola is pulsed add in chopped date pieces if you want. Spread granola out on a baking sheet lined with parchment paper. Bake on 300F for about 20 minutes or until golden. Page 9 of 15

9 Whole30 Fried Cauliflower Rice Planned for Supper on Thursday, January 4, 2018 Source: paleoglutenfree.com Prep 10 min Cook 10 min Total 20 min Yields 4 servings originally 4 servings Serving: 4 Easy whole30 compliant and paleo fried rice recipe. A new twist with cauliflower rice, veggies, and homemade asian sauce. Ready in 20 minutes. Make ahead and freeze! A healthy and fun family dinner. 1 medium head cauliflower (minced into rice texture in food processor) 1 cup chopped carrots 1 cup chopped celery Course: Main Course Amount Per Serving Calories: 303 Fat: 17 g Cholesterol: 93 mg Sodium: 457 mg Sugar: 16 g Carbohydrate: 32 g Fiber: 9 g Protein: 7 g 1 2 medium onion (chopped ) 4 cloves garlic (minced) 4 tablespoons sesame oil 2 large eggs (beaten) 1 4 cup fresh cilantro leaves (chopped) 1 4 cup green onions or chives, (chopped) black sesame seeds (for garnish) 1 4 cup coconut aminos 3 tablespoons whole30 date syrup (or maple syrup rice syrup, honey. ) 1 tablespoon arrowroot flour 3 tablespoons cold water (mixed with arrowroot flour for a thickening agent) Frank's Hot sauce (to personal taste) Heat a fry pan over medium heat. Add the chopped carrots, celery, and onions. Fry in 2 tablespoons sesame oil for a few minutes until slightly soft. Add in the cauliflower rice, minced garlic, and 2 more tablespoons sesame oil. Fry for another few minutes (about 8) until the cauliflower rice is cooked, but not mushy. Then pour in the beaten eggs, stir continually, and cook for another 1 minute. Then take off the heat. In a small saucepan combine the coconut aminos, date syrup, and Franks Hot sauce and bring to a simmer. Page 10 of 15

10 In a cup mix together the cold water and arrowroot flour into a paste. Once the coconut aminos mixture is simmering, simultaneously pour in the arrowroot mixture and stir. Continue to cook and stir the sauce until it thickens. Then take off the heat. Top it all off with the sauce, chopped cilantro, green onions, and sesame seeds. Page 11 of 15

11 Paleo Whole30 Chicken Salad Planned for Snacks on Thursday, January 4, 2018 Source: Serving: 1 2 pounds chicken cooked and chopped into bite size pieces (about 5 cups) 1 cup sliced red grapes 1 green apple diced 1 3 cup chopped green onion cup paleo mayo 1 2 teaspoon salt 1 2 teaspoon pepper Course: Salad In a large bowl, stir all ingredients together. Start with 2/3 cup mayo and add more as needed. Every mayo is a little different. I used the full cup for mine. Stir until evenly mixed and store in fridge. Serve over lettuce or out of a bowl. Page 12 of 15

12 Easy Grain Free Cinnamon Date Granola Planned for Breakfast on Friday, January 5, 2018 Source: paleoglutenfree.com Prep 5 min Cook 20 min Total 25 min Yields 4 servings originally 4 servings Serving: 4 Easy grain free and paleo cinnamon date granola. Made with toasty coconut and nutty infusions and cinnamon spice. Sweetened with pure medjool dates. Made in minutes! 1 2 cup coconut shreds Course: Main Course Amount Per Serving Calories: 696 Fat: 59 g Sodium: 142 mg Sugar: 24 g Carbohydrate: 43 g Fiber: 14 g Protein: 13 g 1 2 cup pecan pieces 1 2 cup whole raw almonds 1 2 cup date syrup 2 teaspoons golden milled flax meal 2 teaspoons coconut oil 1 teaspoon ground cinnamon 1 2 teaspoon vanilla extract (optional) 1 4 teaspoon sea salt optional: chopped date pieces Preheat oven to 300F. Line a baking sheet with parchment paper. In a food processor pulse the almonds into small pieces. Then add in the rest of the ingredients and pulse until it reaches your desired consistency (you can make it more crunchy or smooth depending on how you like it). Once the granola is pulsed add in chopped date pieces if you want. Spread granola out on a baking sheet lined with parchment paper. Bake on 300F for about 20 minutes or until golden. Page 13 of 15

13 Chicken Cesar salad Planned for Supper on Friday, January 5, 2018 Serving: 1 2 chicken breasts 1 pkg arugula 1 pkg romaine 2 carrots 1 cucumber 1 2 c olive oil 4 tbsp nutritional yeast 3 tbsp apple cider vinegar 2 tsp salt and pepper 1 clove garlic 1 avocado Page 14 of 15

14 Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Planned for Snacks on Friday, January 5, 2018 Source: northsouthblonde.com Serving: 1 2 handfuls baby spinach 1 ripe banana 1 cup almond milk 1 cup frozen pineapple chunks 1 2 tsp ginger 1 tbsp chia seeds Place all of the ingredients into a blender. Pulse until smooth. If smoothie is too thick, add water. If too thin, add ice. Serve and garnish with a sprinkle of chia seeds, optional. Page 15 of 15