week 6 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM
|
|
- David Thornton
- 6 years ago
- Views:
Transcription
1
2 week 6 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM
3 shopping list Veggies Arugula: 48oz Button Mushrooms: 1 box Cabbage: 1 large head Carrots: 3 Cauliflower: 2 large heads Celery: 2 stalks Cherry Tomatoes: 1 pint Garlic: 3 heads Ginger: 1 small knob Green Bell Pepper: 2 Green Onions: 1 bunch Red Bell Pepper: 4 Red Onion: 1 medium Romaine Lettuce: 1 Yellow Bell Pepper: 1 Yellow Onions: 3 large Zucchini: 3 large Fruits Apple (Granny Smith): 1 Apple (Honey Crisp): 4 Avocado: 4 Banana: 1 Lemons: 3 Limes: 2 Fresh Herbs Basil: 12oz Chives: 1.5oz Cilantro: 1 small bunch Oregano: 1 small bunch Meat & Eggs Bacon: 2 slices Chicken Breast: 5 lbs Chorizo: 2 links Crabmeat: 9oz Eggs: 2 dozen Flank Steak: 3 lbs Flounder Filets (skinless): 4 6oz fillets Lean Ground Beef: 1 lb Pork Lion Chops: 4 4oz chops Prosciutto: 6oz Salmon: 2 6-8oz fillets Shrimp: 1 lb medium peeled and deveined Nuts & Seeds Almonds (slivered): 2oz Cashews (roasted): 2oz Pine Nuts: 2oz Walnuts: 8oz Oil & Vinegar Apple Cider Vinegar Balsamic Vinegar Coconut Oil Extra Virgin Olive Oil Red Wine Vinegar Other Almond Butter Almond Milk: 10oz Canned Tuna: 1 10oz can Capers: 1oz Chicken Broth: 8oz Chicken Stock (low sodium): 24oz Coconut Milk: 16oz Coconut Oil Dark Chocolate: 2oz Ghee Green Olives: 4oz Kalamata Olives: 4oz Pumpkin Puree: 3 cans Raw Honey Tomato Paste: 1oz Unsweetened CDried Cranberries: 2oz Unsweetened Coconut Flakes: 6oz Worcestershire Sauce (paleofriendly brand) Spices & Baking Allspice Almond Flour Baking Soda Black Pepper Chili Powder Cinnamon Coconut Flour Coriander Cumin Cumin Seeds Dry Mustard Garam Masala Garlic Powder Ground Cloves Ground Ginger Nutmeg Onion Powder Oregano Paprika Red Pepper Flakes Turmeric Vanilla
4 Day #36 Breakfast Pumpkin Paleo Pancakes Lunch Apple, Arugula and Chicken Salad Dinner Paprika Chicken Tenders
5 Pumpkin Paleo Pancakes For me, there is no such thing as too much pumpkin. The days have gotten shorter and a little pumpkin is the perfect comforting flavor that I crave. The weekends are my favorite time for making pancakes, when you get a slow start to the day and can take your time with making breakfast. 7 difficulty MEDIUM 1/4 cup pumpkin puree 3 tbsp almond milk 1 tbsp honey 3 eggs 1 tbsp coconut oil, melted, plus additional for pan 1 tsp vanilla 1/4 cup coconut flour 1 tsp cinnamon Pinch of nutmeg 1/2 tsp salt 1/4 tsp baking soda 1. In a large bowl, whisk together the dry the coconut flour, cinnamon, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry to the wet. Stir together until just combined. 2. Heat a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 2-4 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter. Serve warm and enjoy!
6 Apple, Arugula and Chicken Salad This delicious and bright salad combines a balanced medley of flavors. Sweet apples, peppery arugula, and salty bacon come together to make this into a light, refreshing meal. Shredded chicken provides a source of hearty protein so that this dish can stand on its own as a lunch or dinner entrée. 2 difficulty EASY 1 chicken breast, cooked and shredded 6 cups arugula 2 cups cabbage, shredded 1 apple, thinly sliced 2 tbsp green onion, diced 1/4 cup sundried tomatoes, diced 2 slices bacon 1/4 cup slivered almonds For the dressing: 1/4 cup extra virgin olive oil 1 tbsp Paleo mustard (pg. 146) 2 tsp balsamic vinegar Juice of 1/2 lemon Salt and freshly ground pepper, to taste 1. Place the bacon in a pan and cook until crisp. Set aside on a paper towel-lined plate and crumble into pieces. 2. In a large bowl, toss together the arugula, cabbage, apple, green onion, and sundried tomatoes. Stir in the shredded chicken. 3. In a separate bowl, whisk together all of the for the dressing. Drizzle over the salad and toss well to coat. Top with crumbled bacon and almonds to serve.
7 Paprika Chicken Tenders Homemade chicken tenders are a fun finger food for a casual lunch or dinner. Breaded in almond flour, coconut flakes, and paprika, these chicken strips are tender and delicious. To get the chicken tenders a nice golden brown, turn the oven to broil for the last couple minutes of baking. 4 difficulty EASY 1 lb. boneless skinless chicken breasts, cut into strips 1 cup almond flour 3/4 cup unsweetened coconut flakes 1 egg, beaten 1 tbsp paprika 1/2 tsp cumin 1/2 tsp garlic powder 1/4 cup honey 2 tbsp spicy Paleo mustard (pg. 146) 2 tsp apple cider vinegar Salt and pepper 1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper. In a small bowl, combine the almond flour, coconut flakes, paprika, cumin, and garlic powder. 2. Season both sides of the chicken strips with salt and pepper. Take a piece of chicken, dip it in the egg, and then dredge it in the almond flour mixture. Lay the chicken on the prepared baking sheet and repeat with remaining pieces. Bake for minutes until cooked through. 3. While the chicken tenders are baking mix together the honey, mustard, and apple cider vinegar for the dipping sauce. Serve alongside the chicken tenders.
8 Day #37 Breakfast Dark Chocolate Raspberry Shake Lunch Spicy Pepper Chicken Stir Fry Dinner Garlic Roasted Flounder
9 Dark Chocolate Raspberry Shake This delicious shake is a wonderful sweet treat for a mid-afternoon snack. Raspberries and dark chocolate make a good compliment to one another. The frozen banana is added to make the drink cold, but frozen raspberries could be used as well. 1 cup cold coconut milk 1/4 cup cold water 1 1/2 oz. dark chocolate 1 cup raspberries 1/2 frozen banana 1 difficulty EASY 1. In a large cup (if using an immersion blender) or a blender, combine and blend until smooth. Add more water if necessary to reach desired consistency. Serve immediately.
10 Spicy Pepper Chicken Stir Fry Full of flavor, this pepper chicken stir fry easily became one of my favorite weeknight dinners since the first time I tried it. The recipe is straightforward and likely to please everyone at the table. Garam masala and freshly ground pepper provide a burst of flavor. You won t miss the soy sauce and sugar of a typical stir fry with this tasty recipe. 4-6 difficulty MEDIUM 2 lbs. boneless skinless chicken breasts, cut into 1-inch slices 2 tbsp coconut oil 1 tsp cumin seeds 1/2 each green, red, and orange bell pepper, thinly sliced 1 tsp garam masala 2 tsp freshly ground pepper Salt, to taste Scallions, for garnish For the marinade: 1/2 cup coconut cream 1 clove garlic, minced 1 tsp ginger, minced 1 tbsp freshly ground pepper 2 tsp salt 1/4 tsp turmeric 1. Place all of the marinade into a Ziploc bag. Add the chicken, close the bag, and shake to coat. Marinate in the refrigerator for at least 30 minutes, or up to 6 hours. 2. In a wok or large sauté pan, melt the coconut oil over medium-high heat. Add the cumin seeds and cook for 2-3 minutes. Add the marinated chicken and let cook for 5 minutes. Stir the chicken until it begins to brown, and then add the peppers, garam masala, and freshly ground pepper. Sprinkle with salt. Cook for 4-5 minutes, stirring regularly, or until the bell pepper is cooked to desired doneness. Serve hot.
11 Garlic-Roasted Flounder Flounder is a delicate and flaky fish that takes on bold flavors well. In this easy weeknight recipe the fish is rubbed with garlic and then baked alongside cherry tomatoes. A quick olive tapenade also adds big flavors to the savory dish. 4 difficulty MEDIUM 4 6-oz. skinless flounder filets Salt and freshly ground pepper Extra virgin olive oil 5 cloves garlic, minced 6 cherry tomatoes, quartered 1/2 cup pitted Kalamata olives 1/2 cup pitted green olives 2 tbsp capers 3 tbsp fresh parsley, roughly chopped Juice of 1/2 lemon 1. Preheat the oven to 375 degrees F. Coat a baking dish with coconut oil spray. Arrange the flounder in the dish and season generously with salt and pepper. Drizzle with a tablespoon of olive oil and top with minced garlic. Arrange the tomatoes around the fish and drizzle with olive oil as well. Bake for 20 minutes or until the fish flakes easily with a fork. 2. Meanwhile, place the olives, capers, and parsley into a food processor. Pulse a few times to break into smaller pieces. Add the lemon juice, along with 3 tablespoons of olive oil and continue pulsing until desired consistency is reached. 3. To serve, divide the fish and tomatoes among the plates. Spoon tapenade over the fish and serve immediately.
12 Day #38 Breakfast Baked Prosciutto Egg Cups Lunch Curried Cauliflower Soup Dinner Shepherd s Pie
13 Baked Prosciutto Egg Cups Eggs are cracked into prosciutto-lined muffin tins for this easy-to-prepare breakfast. For a runny yolk, the eggs should be baked until the whites are just barely set, or until they no longer wobble for hard yolks. Seasonings of your choice can be used to top the egg cups. Serve with a side of veggies for a savory morning meal. 6 difficulty EASY 6 eggs 6 slices of prosciutto 3 tbsp chives, diced Salt and freshly ground black pepper, to taste 1. Preheat the oven to 400 degrees F. Spray a half muffin tin with coconut oil spray. Place one piece of prosciutto along the sides and bottom of each tin to line it. 2. Crack an egg into each cup. Sprinkle with salt and pepper. Bake for minutes, until the egg whites have set. Carefully remove the egg cups from the muffin tin with a spoon. Top with chives and serve warm.
14 Curried Cauliflower Soup I have always loved a nice bowl of soup. It can have the ability to transform your mood or make you feel instantly better when you are under the weather. The coconut milk in this recipe combines nicely with the curry to make a sweet and comforting soup. The curry adds a beautiful depth of flavor, as does the roasted cauliflower. 3-4 difficulty EASY 2 tbsp olive oil 1 onion, chopped 1 large head of cauliflower, cut into florets 3 cups low-sodium chicken stock 1/2 tsp coriander 1/2 tsp turmeric 1 1/2 tsp cumin 1 cup full-fat coconut milk 1/4 cup roasted cashews 2 tbsp fresh parsley, finely chopped Salt and pepper, to taste 1. Preheat the oven to 375 degrees F. Spread out the onion and cauliflower in a single layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast for minutes until golden, stirring once. 2. Place the cauliflower and onions in a large pot and add the chicken stock. Stir in the coriander, turmeric, cumin, and a pinch of salt. Bring to a boil and let boil for 5 minutes. Remove from heat. 3. Using an immersion blender, puree in the pot until smooth. (Alternatively, carefully transfer to a blender.) Stir in the coconut milk and warm the soup to serve. Taste to adjust seasonings as necessary. Serve with roasted cashews and top with parsley.
15 Shepherd s Pie Shepherd s pie is an easy dish to convert to the Paleo lifestyle. Mashed cauliflower takes the place of potatoes as the top layer, and the bottom layer is given extra flavor with cinnamon and ground cloves. There are a few extra steps to making comforting and flavorful shepherd s pie, but when it comes steaming out of the oven you know that your effort has been worth it. 4 difficulty MEDIUM For the top layer: 1 large head cauliflower, cut into florets 2 tbsp ghee, melted 1 tsp spicy Paleo mustard (pg. 146) Salt and freshly ground black pepper, to taste Fresh parsley, to garnish For the bottom layer: 1 tbsp coconut oil 1/2 large onion, diced 3 carrots, diced 2 celery stalks, diced 1 lb. lean ground beef 2 tbsp tomato paste 1 cup chicken broth 1 tsp dry mustard 1/4 tsp cinnamon 1/8 tsp ground clove Salt and freshly ground black pepper, to taste 1. Place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for minutes, until tender. Drain and return cauliflower to the pot. 2. Add the ghee, mustard, salt, and pepper to the cauliflower. Using an immersion blender or food processor, combine the until smooth. Set aside. 3. Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes. Add in the ground beef and cook until browned. 4. Stir the tomato paste, chicken broth, and remaining spices into the meat mixture. Season to taste with salt and pepper. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally. 5. Distribute the meat mixture evenly among four ramekins and spread the pureed cauliflower on top. Use a fork to create texture in the cauliflower and drizzle with olive oil. Place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve.
16 Day #39 Breakfast Brussels Sprout Egg Nests Lunch Steak Salad with Chimichurri Dinner Cilantro Lime Shrimp
17 Apple Cinnamon Coffee Cake This recipe is ideal for the fall when fresh, ripe apples are in abundance. Grated apple and cinnamon are combined in this sweet coffee cake. Serve it for breakfast or enjoy as a snack, with a side of hot coffee or tea for dunking. 6-8 difficulty MEDIUM 4 eggs 1/4 cup coconut oil, melted 2 tbsp honey 1 tsp vanilla extract 2 tsp cinnamon 1 tsp baking soda Pinch of salt 1 medium apple, grated 1/2 cup coconut flour 1 tbsp almond flour For the crumble topping: 1 cup walnuts, diced 2 tbsp coconut oil, melted 1 tbsp honey 2 tsp cinnamon 1. Preheat the oven to 350 degrees F. Coat a loaf pan with coconut oil spray. In a medium bowl, blend the eggs, coconut oil, honey, and vanilla together. Add in the cinnamon, baking soda, and salt. Fold in the grated apple. Sift in the coconut flour and almond flour and blend to combine. Pour the batter into the loaf pan. 2. To make the crumble topping, stir the walnuts together with the coconut oil, honey, and cinnamon. Spread the mixture over the batter in the loaf pan. Bake for minutes, or until a toothpick inserted into the center comes out clean. Let cool for 10 minutes before turning the cake out onto a cooling rack. Serve warm.
18 Steak Salad with Chimichurri Thin slices of steak served over salad provides a filling and protein-packed lunch. Fresh parsley is used to make a chimichurri sauce, similar to pesto. This is a basic version of the sauce, though there are many variations. Avocado and red onions add the finishing touches to the steak salad. 2 difficulty MEDIUM 1 lb. flank steak 1 tbsp ghee 1 avocado, diced 1/2 red onion, finely sliced 1 heart of romaine lettuce, roughly chopped 1. Heat butter in a cast iron skillet on medium-high heat. Season the steak with salt and pepper and place in the pan. Cook on both sides until nicely browned, about 4-5 minutes per side. Remove from pan and let rest for 5 minutes before cutting into strips. 2. Combine the parsley, oregano, and garlic in a food processor and pulse several times. Add in the olive oil, vinegar, and red pepper flakes and blend until almost smooth. Season to taste with salt and pepper. For the chimichurri: 1 cup packed fresh flat-leaf parsley 2 tsp dried oregano 3 garlic cloves, peeled 1/2 cup olive oil 3 tbsp red wine vinegar 1/4 tsp red pepper flakes 3. Toss the romaine, onion, and avocado together. Divide between plates equally. Arrange steak on top of the lettuce, and drizzle with chimichurri dressing.
19 Cilantro Lime Shrimp Shrimp is one of the easiest seafood items to cook and therefore makes regular appearances in quick weeknight dinners. This recipe cuts out the usual delay that marinating adds to the cooking time. Cilantro and lime are added to the shrimp right in the pan, making this a simple and speedy meal with a bright pop of zest. 3-4 difficulty EASY 1 lb. medium shrimp, peeled and deveined 1 tsp cumin Salt and freshly ground pepper 1 tbsp extra virgin olive oil 4 cloves garlic, minced Juice of half a lime 1/4 cup fresh cilantro, chopped 1. Pat the shrimp with a paper towel to dry. Sprinkle with cumin, salt, and pepper. 2. Heat the oil in a large nonstick skillet over medium heat. Cook the shrimp for 2-3 minutes, then turn over and add the garlic to the pan. Cook for an additional 1-2 minutes. Remove from heat. Add the cilantro and lime juice to the shrimp and mix well. Serve immediately.
20 Day #40 Breakfast Zucchini and Chorizo Casserole Lunch Tuna Salad Dinner Spiced Pork Chops with Apple Chutney
21 Zucchini and Chorizo Casserole I would like to present to you a new and tasty creation to serve at your next brunch gettogether. I wanted to try something a little different than the regular frittata, something with a little more oomph to it, so I decided to try a casserole that is mostly composed of zucchini. 6 difficulty MEDIUM 3 large zucchini 1/2 red onion, chopped 1/2 cup mushrooms (optional) 5 eggs 2 links chorizo, casings removed 1 tsp salt Freshly ground black pepper, to taste 1. Preheat oven to 375 degrees F. Cook the chorizo in an oven-safe skillet over medium heat. Set aside. 2. Grate all of the zucchini and put into a large bowl. Using a paper towel, press some of the moisture out of the zucchini. In a separate bowl, beat the eggs with salt and pepper. 3. Combine all of the, including cooked chorizo, in the large bowl and mix together. You want to have enough eggs to coat the whole mixture. Warm about a 1/2 tablespoon of olive oil in the skillet over medium heat. Add the zucchini mixture into the pan. Cover and cook about 5 minutes until the eggs start to set on the bottom. Transfer to the oven and bake for minutes, until the eggs are firm. Remove and let rest for 5-10 minutes, then serve.
22 Tuna Salad Tuna salad is a great source of protein and omega-3s to add into your day. This recipe is easy to whip up in a pinch and is relatively cheap as well. The red pepper and green onions add nice pops of color and flavor. Serve with a lettuce wrap for a portable lunch. 3 difficulty EASY 10 oz. canned tuna, drained 1/4 cup red pepper, diced 2 tbsp green onions, diced 3 tbsp Paleo mayonnaise (pg. 134) 2 tsp spicy Paleo mustard (pg. 146) 1 tsp lemon juice 1/2 tsp salt 1/2 tsp garlic powder 1/4 tsp onion powder Pinch of chili powder 1. Mix together all of the in a small bowl. Add additional salt and pepper to taste. Serve cold.
23 Spiced Pork Chops with Apple Chutney This family-friendly recipe creates a light apple chutney to serve with spice-rubbed pork chops for plenty of flavor. Apples and cranberries do not take long to cook into a honeyed chutney on the stove. A bit of spice is rubbed into the pork in order to balance the sweetness of the chutney, so feel free to adjust the levels of spice to your personal preference. 4 difficulty MEDIUM 4 4-oz. boneless pork loin chops 2 tsp chili powder 1 tsp salt 1/2 tsp garlic powder 1/2 tsp ground coriander 1/4 tsp freshly ground pepper For the chutney: 1/2 tbsp ghee 3 apples, cored and cubed 1/4 cup dried unsweetened cranberries 3 tbsp apple cider vinegar 2 tbsp honey 1/2-inch piece fresh ginger, minced 1/4 tsp salt Pinch of ground allspice 1. To make the apple chutney, melt the ghee in a skillet over medium heat. Add the apples and sauté for 4-6 minutes, until lightly browned. Stir in the cranberries, vinegar, honey, ginger, salt and allspice. Bring to a boil, then reduce the heat and simmer for 8 minutes, or until the apples are tender. 2. Meanwhile, prepare the pork. In a small bowl, stir together the chili powder, salt, garlic powder, coriander, and pepper. Sprinkle evenly over the pork and then rub into the meat. Melt the coconut oil in a separate skillet over medium-high heat. Add the pork to the skillet and sear for 4-5 minutes per side, or until cooked through. Serve warm topped with the chutney.
24 Day #41 Breakfast Spiced Pumpkin Bread Lunch Crab-Stuffed Avocados Dinner Steak Fajitas
25 Spiced Pumpkin Bread Pumpkin bread is one of the most popular recipes for the fall. This recipe provides a Paleofriendly way to enjoy the wonderful flavor combination of pumpkin, cinnamon, nutmeg, and cloves. The loaf of bread can either be left alone or topped with chopped walnuts, chocolate chips, or streusel. 1 LOAF difficulty MEDIUM 1 cup almond butter 3 eggs 1/2 cup pumpkin puree 1/4 cup honey 2 tbsp coconut oil, melted 1/2 tsp apple cider vinegar 1 tbsp coconut flour 2 tsp cinnamon 1 tsp baking soda 1/2 tsp nutmeg 1/2 tsp cloves 1. Preheat the oven to 350 degrees F. Line a regular loaf pan with parchment paper. In a large bowl, add the almond butter, eggs, pumpkin puree, honey, coconut oil, and apple cider vinegar. Use a hand blender to combine well. 2. Add in the coconut flour, cinnamon, baking soda, nutmeg, and cloves. Blend to combine, scraping down the sides with a spatula. Pour the batter into the loaf pan. Bake for minutes, until a toothpick inserted into the center comes out clean and the loaf is set. Place the bread on a cooling rack and allow to slightly cool before slicing, about 15 minutes.
26 Crab-Stuffed Avocados A bright and zesty crab salad, combined with creamy avocado, makes a great summer dish. Crabmeat is mixed together with crisp peppers and a hint of citrus for a light and healthy meal. The crab salad is best served cold, so it should be prepared at least 30 minutes prior to serving. 4 difficulty EASY 2 tbsp spicy Paleo mustard (pg. 146) 2 tbsp red wine vinegar 2 tbsp extra virgin olive oil 9 oz. fresh crabmeat 1/2 red bell pepper, finely diced 1/2 green bell pepper, finely diced 2 tbsp green onions, chopped 2 avocados 1 tbsp lemon juice Salt and freshly ground pepper, to taste 1. In a medium bowl, whisk the mustard, red wine vinegar, and olive oil together. Stir in the crab, bell peppers, and half of the green onions. Season with salt and pepper and place in the refrigerator for 30 minutes. 2. Cut the avocados in half, remove the pit, and scoop out a little of the fruit to make room for the crab salad. Stuff each avocado with the crabmeat mixture. Sprinkle with the remaining green onions and serve.
27 Steak Fajitas Flavorful fajitas with seared steak, onions, and bell peppers are simple to make at home and can be enjoyed by everyone around the table. Since each person gets to build their own plate from the, this meal is great to share with non-paleo eaters and children. Serve these marinated steak fajitas sizzling hot, with fresh guacamole and cilantro to top them off. 4-6 difficulty MEDIUM 2 lbs. flank steak 1/3 cup extra virgin olive oil 2 tbsp Paleo Worcestershire sauce 1/4 cup fresh lime juice 3 cloves garlic, minced 2 tsp honey 2 tsp cumin 2 tsp chili powder 1/4 tsp red pepper flakes 1/2 tsp salt 1/4 tsp pepper 1 large onion, thinly sliced 1 red bell pepper, sliced 1 green bell pepper, sliced 2 tbsp coconut oil, divided Avocado, for serving Cilantro, for serving 1. Stir together the olive oil, Worcestershire sauce, lime juice, garlic, honey, cumin, chili powder, red pepper flakes, salt and pepper in medium bowl. Pour half of the marinade into a separate bowl. In one bowl, place the steak and turn to coat. In the other bowl, place the veggies and toss to coat. Cover both bowls and place in the refrigerator to marinate for 1 hour. 2. Melt one tablespoon of coconut oil in a large skillet over medium heat. Add the marinated veggies and sauté for 3-4 minutes, until just cooked but still crispy. Remove from the skillet to a plate. Set aside. 3. Melt the remaining tablespoon of coconut oil in the same skillet and add the steak. Cook for 2-3 minutes per side. Remove to a cutting board and let rest for 5 minutes. Slice the meat into thin strips against the grain. Serve with veggies and lettuce wraps, topped with avocado and cilantro.
28 Day #42 Breakfast Pumpkin Spice Shake Lunch Stuffed Pesto Chicken Dinner Herb-Crusted Salmon
29 Pumpkin Spice Shake This pumpkin spice shake is a comforting fall drink that is still light and creamy. It packs in all the flavor of a pumpkin pie but is ready to enjoy in less than five minutes. Top with whipped coconut cream for a little added sweetness. 1/2 cup pumpkin puree 1/2 frozen banana 1 cup almond milk 2 tsp maple syrup 1/2 tsp cinnamon 1/2 tsp vanilla extract Pinch of ginger Pinch of nutmeg Pinch of ground cloves 4 difficulty EASY 1. In a large cup (if using an immersion blender) or a blender, combine and blend until smooth. Add more almond milk if necessary to reach the desired consistency.
30 Stuffed Pesto Chicken To create a dinner that is slightly more elegant and tasty, stuff simple chicken breasts with delicious, nutty basil pesto. Preparing pesto is easy to do in a blender or food processor, and you can use either pine nuts or walnuts for the recipe. If you have leftover pesto you can refrigerate it or even freeze it, and easily make this dish again and again. 3-4 difficulty MEDIUM 1 lb. boneless skinless chicken breasts Salt and pepper, to taste 1 1/2 cups fresh basil leaves, packed 4 cloves garlic 1/4 cup pine nuts, toasted Juice of 1 lemon 5 tbsp extra virgin olive oil 1. Preheat the oven to 375 degrees F. Add the basil, garlic, pine nuts, lemon juice, olive oil, 1/4 teaspoon of salt, and a dash of pepper into a food processor. Blend until evenly combined. Adjust salt and pepper to taste. 2. Butterfly each chicken breast, then pound flat with a mallet. Add 1-2 tablespoons of the pesto into the middle of each breast. Fold over the end of the breast to close. Secure the chicken breast by tying with kitchen twine or closing with toothpicks. Season the chicken generously with salt and pepper. Bake for minutes, or until the chicken is cooked through. Serve immediately.
31 Herb-Crusted Salmon This is a simple but satisfying preparation for salmon, which could also be used on other types of fish for baking. Coconut flour, oregano, and parsley crust the salmon to add flavor. Serve with a side of vegetables or a salad for a quick and easy weeknight dinner. 2 difficulty EASY oz. salmon fillets 1 tbsp olive oil 1/2 tbsp spicy Paleo mustard (pg. 146) 1 tbsp coconut flour 1 tbsp fresh oregano, chopped 1 tbsp fresh parsley, chopped Salt and freshly ground black pepper, to taste 1. Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and place the salmon on the prepared baking sheet, skin side down. Generously season with salt and pepper. Rub the olive oil and mustard into the salmon. 2. Mix together the coconut flour, oregano, and parsley in a small bowl. Sprinkle on top of the salmon fillets. Bake for minutes, until desired doneness. Serve immediately.
32 Snacks Snacks Pear Butter Snacks Broiled Grapefruit with Honey Snacks Kale Chips Snacks Strawberry Fruit Roll-Ups
33 Pear Butter This easy pear butter is sweetened naturally with honey instead of sugar and is ready to be enjoyed in under an hour. The final product can be transferred to canning jars and sealed, or stored in an airtight container in the refrigerator for up to a week. Spread it over Paleo bread or muffins to add a little extra sweetness. 1 CUP difficulty EASY 2 lbs. ripe pears, peeled, cored and sliced 2 tbsp honey 1 tbsp lemon juice 1 tsp cinnamon 1/4 tsp ground ginger 1/8 tsp salt Pinch of nutmeg 1. Place all of the together into a large saucepan. Bring to a boil, and then reduce the heat to a simmer. Cover halfway with a lid and cook for minutes, stirring occasionally. 2. Allow to cool slightly. Use an immersion blender to puree until smooth. If the butter is still runny, pour through a fine mesh strainer to remove any excess liquid.
34 Broiled Grapefruit with Honey Broiled grapefruit is a delicious warm snack or breakfast for a cold day. The natural sugar in the honey soaks into the tangy fruit, while at the same time caramelizing the top layer. It takes only minutes to prepare, but be sure to keep on eye on the grapefruit so that it doesn t burn in the oven. 2 grapefruits 1 banana, sliced Honey, for drizzling Cinnamon, for sprinkling 2 difficulty EASY 1. Preheat the oven to broil and position the oven rack on top. Cut the grapefruits in half and use a serrated knife to loosen the sections from the membrane. Place on a rimmed baking sheet. 2. Drizzle the grapefruit halves with honey. Top with banana slices and then flip the slices over to coat with the honey. Sprinkle with cinnamon. Broil for 5-7 minutes until slightly golden and bubbling. Serve warm.
35 Kale Chips Crispy and salty. My favorite combination for a late afternoon snack. Baked kale chips are one of the healthiest options you could reach for when that salty craving comes around. 2 difficulty EASY 1 bunch of kale, washed and dried 2 tbsp olive oil salt to taste 1. Preheat oven to 300 degrees. Remove the center stems and either tear or cut up the leaves. 2. Toss the kale and olive oil together in a large bowl; sprinkle with salt. Spread on a baking sheet (or two, depending on the amount of kale). Bake at 300 degrees for 15 minutes or until crisp.
36 Strawberry Fruit Roll-Ups Homemade fruit roll-ups, also called fruit leather, make a delicious sweet snack and are a great way to add to your daily intake of fruit. It is easy to cut out any excess sugar when fruit roll-ups are homemade. The recipe only calls for two and some of your time. 12 difficulty MEDIUM 4 cups strawberries, hulled and chopped 2 tbsp honey 1. Preheat the oven to 170 degrees F or the lowest oven temperature setting. Line a baking sheet with a Silpat mat. Place strawberries in a medium saucepan and cook on low heat until soft. Add in the honey and stir to combine. 2. Use an immersion blender to puree the strawberries in the saucepan, or transfer to a blender and puree until smooth. Pour the mixture onto the Silpat-lined baking sheet and spread evenly with a spatula. Bake for 6-7 hours, until it peels away from the parchment. 3. Once cooled, peel the fruit leather off the mat and use a scissors to cut the fruit leather into strips. Roll up to serve, and store in an airtight container.
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 informationweek 7 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM
week 7 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM shopping list Veggies Arugula: 8oz Asparagus: 1 bunch Baby Spinach: 64oz Brussels Sprouts: 12oz Butternut Squash: 1 large Carrots:
More informationShopping List WEEK paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationShopping List WEEK 11
Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list
More informationShopping 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 informationGREEN POWER CHOPPED SALAD
GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green
More informationShopping List WEEK 12
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
More informationVegetarian 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 informationPaleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
More informationBison 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 informationShopping List WEEK 02
Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list
More informationEasy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup
Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More informationChicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
More informationHard-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 informationVITALMEALS 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 informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More informationTable of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...
Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13
More informationShrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings
1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
More informationCODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable
EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate
More informationSpring 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 informationRefresh & Rejuvenate
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
More informationMarch 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 informationWeek Plan Recipes Week of September 10 - September 16
Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2
More informationCONTENTS. 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 informationSpring 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 informationBreakfast. 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 informationPaleo Crustless Quiche
Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,
More informationBroccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes
Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with
More informationHelp Your Diabetes: Menu & Recipes for Week 9
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ham and Egg Skillet* Cream of Buckwheat Eggs Over Easy Canadian
More informationEasy 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 informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationShopping List WEEK 01
Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Prep Meal WEEK 01 Meal # 1 Bacon and
More information3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!
1. Cauliflower Popcorn - yields approximately 8 appetizer servings Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature. 2 Tbsp. olive oil, approximately
More informationMEAL 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 informationRy'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 informationHelp Your Diabetes: Menu & Recipes for Week 20
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell
More informationSteak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos
VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger
More information2019 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 informationFlourless 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 informationCLEARSKI 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 informationOrange Avocado Oil Cake
Serves 8 Prep time: 20 minutes Cook time: 45 minutes Orange Avocado Oil Cake This lightly perfumed cake benefits greatly from the combination of the orange juice and zest and the avocado oil. The end result
More informationWEEK 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 informationEating 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 informationWeek Plan Recipes Week of March 25 - March 31
Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s)
More informationQuinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
More informationWeek 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 informationWeek Plan Recipes Week of April 01 - April 07
Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/
More informationPerfect Meal Plans. Week 10
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Baked Egg Avocado with Bacon Turkey and Bacon Lettuce Wraps Bacon and Sardine Salad A10 B10 C10 Day 2 Leftovers from B10 B10 A1 Bacon Crab and
More informationBRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes
BRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes 1 baguette loaf, split in half lengthwise, cut crosswise into 1 1/2-inch slices 2 large ripe beefsteak tomatoes 2 Tbsp. balsamic vinegar 3 Tbsp.
More informationShopping List WEEK 16
Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list
More informationHelp Your Diabetes: Menu & Recipes for Week 2
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
More informationFilipino Chicken Adobo with
Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken
More informationBreakfast. 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 informationSample 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 informationRecharge & 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 informationBABY 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 informationSIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.
SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips
More informationPerfect Meal Plans. Week 18
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Mixed Seafood Omelet Cheesy Chicken and Sweet Potatoes Creamy Shrimp and Vegetable Saute A18 B18 C18 Day 2 Spinach and Artichoke Scramble D18 A1
More informationMon 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 informationdirections 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 informationAvocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
More informationDinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9
In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes
More information21 DAY CHALLENGE RECIPES
21 DAY CHALLENGE RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted
More informationFAT SHREDDER RECIPES
FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula
More informationBack 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 informationSummer Recipes SWISHY, FISHY TASTY TUNA BURGERS
Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat
More informationFall 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 informationSavor the. Holidays. A gluten-free cookbook from
Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4
More informationEggs in Hash Brown Nests. Paleo Cassava Flour Pancakes. Breakfast Sausage Quiche. Paleo Rainbow Smoothie. 3-Layer Raspberry Almond Butter Oats
Eggs in Hash Brown Nests Paleo Cassava Flour Pancakes Breakfast Sausage Quiche Paleo Rainbow Smoothie 3-Layer Raspberry Almond Butter Oats Bubbly Hot Bacon Spinach Frittata Dark Chocolate Banana Milkshake
More information15 MUST DINNER RECIPES HAVE BY SAM AHEAD OF THYME
15 MUST HAVE DINNER RECIPES BY SAM AHEAD OF THYME INTRODUCTION Hi, I'm Sam! Welcome to the family! As an official subscriber, you will now get first-hand, exclusive updates on all our new recipes delivered
More informationDaytime Breakfast Menu-Mailer Shopping List
Daytime Breakfast Menu-Mailer Shopping List MENU: Breakfast 1: Tropical Chia Pudding Breakfast 2: Fried Cauli-Bacon Cakes Breakfast 3: Power Greens Breakfast Muffins Breakfast 4: Chocolate Monkey Smoothie
More informationTable 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 informationsuperfood ingredients method nutrition facts PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg
superfood ingredients 1 qt Frozen Apples, Sliced 3 Tbsp Cornstarch 2 tsp Vanilla Extract 4 Tbsp Dark Brown Sugar 2 sprays Cooking Spray 1 1/2 Tbsp Lemon Juice 1 1/2 Tbsp Almond Flour 4 1/2 oz Rice Flour
More informationMediterranean. Recipe Collection
Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp
More informationServings 4 Calories 230 ORANGE CHICKEN NUGGETS
New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil
More informationweek 10 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM
week 10 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM shopping list Veggies Brussels Sprouts: 16oz Cherry Tomatoes: 1 box Cucumber: 1 Endive: 1 head Garlic: 1 head Green Bell Pepper: 2
More information2018 Summer CSA Recipes Week 2
2018 Summer CSA Recipes Week 2 Creamy Garlic Scape Dip INGREDIENTS 10 garlic scapes 1/4 cup almonds 2 tbs. sunflower seeds 2 tbs. olive oil 1/4 cup freshly grated parmesan cheese salt and pepper 1/2 cup
More informationPasta 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 informationHealthy Living Summer Recipes
Healthy Living Summer Recipes From our Healthy Living Experts Healthy Living Summer Recipes Page 1 Recipes provided by RVP Rose West Quinoa and Kale Salad Ingredients 1 can organic black beans, rinsed
More informationAll Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.
Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach
More informationQuinoa Nourish Bowl Servings: 2
Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped
More informationClear Change TM. Category. Recipes
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
More informationLunch and Dinner Recipes
Lunch and Dinner Recipes Grilled Salmon Steaks with Dill Butter Sauce on a Bed of Fresh Arugula 2 palm-size portions of salmon fillets 1 Tbsp coconut oil 3 C arugula leaves 1 C red peppers, thinly sliced
More informationDirections: 1. Melt butter in your Gotham 10 1/4 Skillet on medium heat. Add onion and sauté until soft.
30 Minute Irish Dinner Ingredients 2 tablespoons vegetable oil 1 (20 ounce) package Simply Potatoes Shredded Hash Browns 2 slices bacon, cut into small pieces 1 pound lean ground beef 1 2 cup chopped onion
More informationModule 3 Meal Plan- LUNCH & SUPPER
Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus
More informationSvelte Digital Cookbook
Svelte Digital Cookbook The Key to your ideal body Welcome to Svelte's Digital Cook Book Your Access to a Healthier You Feta-Stuffed Chicken Prep time: 10 minutes, Cook time: 35-40 minutes, Yield: 4 servings,
More informationBlackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie
Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationOctober 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 informationCONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner
7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your
More informationRecipes from the Tubby Olive
Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! Cheese Board Recipes: Add these to your cheese board for your next gathering! Warm Lemon-Rosemary Olives 3 c mixed olives
More informationGet 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#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 informationApple, Bacon Brussels Sprouts
Vegetables Apple, Bacon Brussels Sprouts 8 oz brussels sprouts 2 slices bacon 1 granny smith apple 1 tbs apple cider vinegar Preheat oven to 450 F Peel, core, and dice the apple, toss it with a splash
More informationVitalMeals Healthy Eating Made Simple! VitalMeals Week 100 "No matter our age, everyone in our household knows that cooking and eating together is whe
Week 100 "No matter our age, everyone in our household knows that cooking and eating together is where the fun is." Corky Pollan Lunch Option Chicken Sandwich with Avocado and Tomato Day 1 Chicken Avocado
More informationTotal-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 informationStarters 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 informationweek 4 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM
week 4 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM shopping list Veggies Asparagus: 1 lb Broccoli: 1 lb Carrots: 8 large carrots Cauliflower: 2 heads Celery: 1 bunch Cherry Tomatoes:
More information