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Winfred Parker
5 years ago
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1 Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple Berry Protein Bowl Pumpkin Snack 1 Brown Rice Chips with Salsa Brown Rice Chips with Salsa Brown Rice Chips with Salsa Hummus Garlic Chili Lime Pumpkin Hummus Pumpkin Hummus Chips Stuffed Mini Stuffed Mini Lentils with Lunch Peppers with Vegan Cheese Peppers with Vegan Cheese Vegan Corn Chowder Antipasto Salad Jar Antipasto Salad Jar Greens and Caramelized Sauce Sauce Tomato Paste Snack 2 Pistachio Pomegranate Bark Pistachio Pomegranate Bark Pistachio Pomegranate Bark Warm Apples with Cinnamon Warm Apples with Cinnamon Warm Apples with Cinnamon Dinner Vegan Corn Chowder Vegan Corn Chowder Lentils with Greens and Caramelized Tomato Paste Lentils with Greens and Caramelized Tomato Paste Vegan Sloppy Joes with whole grain buns Vegan Sloppy Joes with whole grain buns

2 Holiday Clean Eating Challenge Week #4 Veg Fruits 10 Apple 0.7 Avocado 1 cup Blackberries 1 cup Blueberries 8 Kiwi 1 1/4 Lemon 1 1/3 Lime 4.8 Pear 1 1/2 cups Pomegranate Seeds 1 cup Strawberries Vegetables 14 cups Baby Spinach 1 cup Basil Leaves 5 Carrot 1 head Cauliflower 7 stalks Celery 1 cup Cherry Tomatoes 2.7 tbsps Cilantro 8 Garlic 1 1/3 Green Bell Pepper 1 cup Matchstick Carrots 0.7 lb Mini Peppers Bread, Fish, Meat & Cheese 4 Whole grain buns 2 cups Mushrooms 1/2 cup Parsley 2 Red Bell Pepper 1 cup Red Onion 1/2 Sweet Onion 2 bunches Swiss Chard 3/4 tsp Thyme 1 White Onion 1 Yellow Onion Breakfast 2 tbsps Almond Butter 1/4 cup Maple Syrup Boxed & Canned 1 can Canned Whole Tomatoes 1/2 can Chickpeas 1/2 can Crushed Tomatoes 2 cups Green Lentils 2 cans Lentils 2/3 cup Organic Coconut Milk Condiments & Oils 2/3 cup Black Olives 0.4 cup Coconut Oil 1/2 cup Extra Virgin Olive Oil 2 tsps Tabasco Sauce 1 tbsp Tamari 3 tbsps Yellow Mustard

3 3 cups Organic Salsa 2.2 cups Quinoa 0.7 can Refried Beans 3 tbsps Tomato Paste Seeds, Nuts & Spices 1/2 tsp Black Pepper 1 cup Cashews 2 1/2 tsps Chili Powder 2.1 tbsps Cinnamon 0.8 tsp Cumin 2.7 tsps Garlic Powder Baking 300 grams Dark Organic Chocolate 2 tbsps Nutritional Yeast 1/4 cup Pureed Pumpkin 1.2 tbsps Raw Honey 0.4 cup Unsweetened Coconut Flakes Cold 6.3 cups Unsweetened Almond Milk 1/4 cup Ground Flax Seed 2 tbsps Hemp Seeds 1.2 tsps Nutmeg 1 tsp Onion Powder 1 tsp Oregano 1 tsp Paprika 1.2 cups Pecans 3/4 cup Pistachios 1.7 tbsps Sea Salt Sea Salt & Black Pepper 1/4 cup Slivered Almonds 1/3 cup Sunflower Seeds Frozen Other 12 Brown Rice Tortillas 3 cups Frozen Corn 4.3 cups Water

4 Pistachio Pomegranate Bark #snack #vegetarian #vegan #eggfree #glutenfree #dessert #dairyfree 4 ingredients 30 minutes 6 servings 1. Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut flakes in bowls. 2. Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to lowest heat. Ensure no water is able to escape into the smaller pot! Break the dark chocolate into pieces and add it to the smaller pot. Stir continuously just until melted. Remove from stove top immediately once melted. Do not overheat as this will cause the chocolate to get lumpy. 3. Pour the melted chocolate onto the baking sheet. Use a spatula to smooth the chocolate into an even layer, about 1/4 inch thick. Quickly sprinkle the pomegranate seeds evenly over top, followed by the pistachios and finally the coconut. Transfer to the fridge or freezer and let chill for 20 to 30 minutes, or until firm. 300 grams Dark Organic Chocolate (at least 70% cacao) 1 1/2 cups Pomegranate Seeds 3/4 cup Pistachios (shelled and chopped) 0.4 cup Unsweetened Coconut Flakes 4. Once the chocolate is firm, break or cut it into pieces. Enjoy! Notes Storage Store in an airtight container in the fridge or freezer and use wax paper to separate the layers.

5 Garlic Chili Lime Chips #appetizer #snack #vegan #vegetarian #eggfree #nutfree #glutenfree #dairyfree #lowfodmap #anticandida #elimination 6 ingredients 15 minutes 6 servings 1. Preheat oven to 415 F and line a baking sheet with parchment paper. 2. Combine olive oil, lime juice, chili and garlic powders in a small bowl. Brush one side of each tortilla with olive oil mixture. Season with sea salt and slice tortillas into 1/8's using a pizza cutter. Transfer to the baking sheet and bake for 6 minutes. 3. Remove from oven, let cool and enjoy! Notes 6 Brown Rice Tortillas (thawed) 1 tbsp Extra Virgin Olive Oil 1 Lime (juiced) 1 1/2 tsps Chili Powder 1/2 tsp Garlic Powder 1/4 tsp Sea Salt Serve it With Our Layered Nacho Dip. Cilantro Lover Add dried cilantro into the olive oil mixture. Likes it Spicy Add cayenne pepper into the olive oil mixture.

6 Warm Apples with Cinnamon #snack #dessert #vegan #vegetarian #paleo #eggfree #nutfree #glutenfree #dairyfree #elimination #autoimmune 3 ingredients 10 minutes 6 servings 1. In a pan, melt coconut oil over medium heat. 2. Add apple slices and sauté until soft, about 5-8 minutes. 3. Sprinkle cinnamon over top and stir to coat evenly. 3 tbsps Coconut Oil 1 tbsp Cinnamon 6 Apple (cored and sliced) 4. Divide into bowls and enjoy! Notes Serve it Wtih Our banana ice cream, Paleo Granola or on top of oatmeal. No Apples Use pears.

7 Stuffed Mini Peppers with Vegan Cheese Sauce #appetizer #lunch #dinner #snack #eggfree #vegetarian #vegan #glutenfree #dairyfree 16 ingredients 25 minutes 4 servings 1. Spread beans onto the mini pepper halves. Place on a parchment-lined baking sheet and broil in the oven for 5 minutes or until slightly charred. (Watch closely for burning!) 2. Prepare your "cheese" sauce by combining cashews, nutritional yeast, sea salt, garlic powder, cumin, chili powder, tabasco sauce, olive oil and warm water in a blender or food processor. Blend until smooth and creamy. Add more warm water 1 tbsp at a time if necessary. 3. Divide stuffed mini peppers into bowls and top with diced avocado, green pepper, olives, "cheese" sauce and cilantro. Squeeze lime juice over top before serving. Enjoy! Notes Chip Lover Make brown rice tortilla chips or sweet potato chips instead of peppers. Meat Lover Top with diced chicken or stuff the peppers with cooked ground beef or turkey. Storage Store in an airtight container up to three days. Reheat before serving. No Mini Use regular bell peppers and slice them into quarters. Peppers Likes it Spicy Instead of mini peppers, use jalapeno peppers halved and seeds removed. 0.7 lb Mini Peppers (halved and seeded) 0.7 can Refried Beans 1 cup Cashews 0.7 tsp Sea Salt 0.2 tsp Garlic Powder 1/3 tsp Cumin 1 tsp Chili Powder 2.7 tbsps Water (warm) 2 tbsps Nutritional Yeast 2 tsps Tabasco Sauce 2 tsps Extra Virgin Olive Oil 0.7 Avocado (diced) 1/3 Green Bell Pepper (diced) 1/3 cup Black Olives (pitted and diced) 2.7 tbsps Cilantro (chopped) 1/3 Lime

8 Vegan Corn Chowder #vegan #vegetarian #eggfree #dinner #lunch #glutenfree #dairyfree 16 ingredients 40 minutes 6 servings 1. On the stove, bring a large pot of water to a boil. Drop in half your cauliflower florets and let cook for 5 to 6 minutes (or until tender when pierced with a fork). (Note: You can also steam the cauliflower until tender.) 2. Meanwhile, melt coconut oil in a separate large pot over medium-high heat. Add the remaining half of the cauliflower, onion, garlic, carrot, celery, salt, paprika, onion powder, garlic powder, cumin, thyme and oregano. Cook until veggies are softened, about minutes. 3. Add boiled (or steamed) cauliflower to a blender with half the amount of corn and all of the coconut milk and water. Blend into a thick puree. 4. Add cauliflower mixture and remaining half of the corn to the sautéed vegetables. Bring to a gentle boil and cook until veggies are soft, about minutes. 5. Add additional salt and spices to taste. Divide into bowls and enjoy! Notes More Protein Add quinoa, edamame, chickpeas, diced baked chicken breast or shrimp. More Greens Just before serving, stir in chopped spinach or kale until wilted. No Coconut Use almond mik instead. Milk Less Work Saute all ingredients except coconut milk and water in a large pot until veggies are tender. Add coconut milk and water and bring to a gentle boil. Before serving, use a handheld blender to puree about half of your chowder. 1 head Cauliflower (chopped into florets and divided) 3 tbsps Coconut Oil 3 stalks Celery 1 tbsp Sea Salt 1 tsp Paprika 1/2 tsp Cumin 3/4 tsp Thyme 1 tsp Oregano 2 cups Water 1 White Onion (diced) 5 Garlic (cloves, minced) 3 Carrot (chopped) 1 tsp Onion Powder 1 tsp Garlic Powder 3 cups Frozen Corn (divided) 2/3 cup Organic Coconut Milk Extra Toppings Top with chopped green onions, avocado, organic bacon or pieces of toast. Make it Cheesy Make it Spicy Add nutritional yeast. Add hot sauce, cayenne pepper or red pepper flakes.

9 Brown Rice Chips with Salsa #snack #eggfree #nutfree #vegan #vegetarian #glutenfree #dairyfree #appetizer #lowfodmap #anticandida 2 ingredients 15 minutes 6 servings 1. Preheat oven to 415. Defrost brown rice tortillas and slice into 1/8's using a pizza cutter. Place on a baking sheet and bake for 6 minutes. 2. Remove chips from oven. Serve with salsa. Enjoy! 6 Brown Rice Tortillas 3 cups Organic Salsa Notes Flavoured Chips Flavour your chips by brushing them with a bit of olive oil and spices before baking. Sea salt, cumin and chili powder all work great! Extra Mexican Flavour Squeeze a lime wedge over the chips after baking.

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

11 Antipasto Salad Jar #lunch #nutfree #vegetarian #vegan #eggfree #glutenfree #dairyfree #anticandida 14 ingredients 40 minutes 4 servings 1. Preheat oven to 410. Place your diced red pepper, red onion and cherry tomatoes together in a mixing bowl and toss with a splash of extra virgin olive oil. Season with sea salt and pepper. Line a baking sheet with parchment paper and spread veggies across evenly. Bake in the oven for 30 minutes. 2. Meanwhile, place your quinoa in a saucepan with the water. Place over high heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let simmer for 12 minutes or until all the water has been absorbed. Remove from heat, fluff with a fork and set aside. 3. Next make your pesto by combining basil, half of the spinach, lemon juice, sunflower seeds, olive oil, tamari and garlic cloves in a food processor. Blend until a creamy consistency forms. 4. Remove vegetables from oven and place back in the mixing bowl. Add the black olives and toss well. 5. Gather your mason jars. Place a few spoonfuls of quinoa in the bottom of each jar. Next add a spoonful or two of pesto. Then layer in the roasted veggies. Finish each jar by packing it with spinach. Shake and dump into a bowl when ready to enjoy! 2 Red Bell Pepper (diced) 1 cup Red Onion (diced) 1 cup Quinoa (uncooked) 1 1/2 cups Water 1 cup Basil Leaves 4 cups Baby Spinach (divided) 1 Lemon (juiced) 1/3 cup Sunflower Seeds 1/4 cup Extra Virgin Olive Oil 1 tbsp Tamari 1 cup Cherry Tomatoes (halved) 2 Garlic (cloves, peeled and chopped) 1/3 cup Black Olives (pitted and chopped) Sea Salt & Black Pepper (to taste)

12 Pear & Pecan Breakfast Quinoa #breakfast #vegetarian #vegan #eggfree #glutenfree #dairyfree 8 ingredients 1 hour 6 servings 1. Preheat oven to Grease a baking dish with a bit of coconut oil. In a large mixing bowl, combine the quinoa, almond milk, honey, cinnamon and nutmeg. Stir and pour into the baking dish. Bake for 30 minutes or until all liquid is absorbed. 3. In the mean time, stew the pears by adding them to a saucepan with the water. Bring to a boil, then reduce heat to medium. Let simmer while stirring occasionally for 15 minutes or until pears are soft. 4. To serve, scoop quinoa mix into a bowl and pour a bit of almond milk over top. Add a few spoonfuls of the stewed pears with juice then sprinkle with toasted pecans. Enjoy! (Pack it in a mason jar if you are on the go!) 1.2 cups Quinoa (uncooked) 1.2 tbsps Raw Honey 1.2 tsps Cinnamon 1.2 tsps Nutmeg 1.2 cups Pecans (toasted) 1.8 cups Unsweetened Almond Milk 4.8 Pear (cored and coarsely chopped) 0.6 cup Water

13 Green Apple Cinnamon Smoothie #breakfast #snack #eggfree #paleo #vegetarian #vegan #smoothie #glutenfree #dairyfree #elimination 6 ingredients 10 minutes 4 servings 1. Place apple, kiwi, ground flax, cinnamon and almond milk in a blender and blend well. Then add in baby spinach and blend again. Pour and enjoy! 4 Apple (peeled, cored and chopped) 8 Kiwi (peeled and sliced) 1/4 cup Ground Flax Seed 2 tsps Cinnamon 8 cups Baby Spinach 4 cups Unsweetened Almond Milk

14 Triple Berry Protein Bowl #breakfast #snack #paleo #vegetarian #vegan #eggfree #glutenfree #dairyfree 7 ingredients 10 minutes 2 servings 1. Wash berries and place in bowl(s). Sprinkle berries with hemp seeds and slivered almonds. Top with almond butter and pour almond milk over top. Enjoy! 1 cup Strawberries (sliced) 1 cup Blueberries 1 cup Blackberries 2 tbsps Almond Butter 2 tbsps Hemp Seeds 1/4 cup Slivered Almonds 1/2 cup Unsweetened Almond Milk

15 Lentils with Greens and Caramelized Tomato Paste #dinner #vegetarian 9 ingredients 1 hour 6 servings 1. Cook your lentils in 6 cups of salted water or chicken stock. While lentils are cooking chop onion, carrot, and celery and saute in some olive oil. When lentils are al dente drain off excess cooking liquid (its ok if they are still wet) and add the lentil to the vegetables. Let lentils and vegetables saute together and make the caramelized tomato paste. Heat 1 T. oil in a small frying pan and saute tomato paste until browned. Stir tomato paste and tomatoes into lentils. Chop greens and stir into lentils. Cook about minutes. Stir in herbs and serve over rice with or without garnishes below. 2 cups Green Lentils 1 Yellow Onion 4 stalks Celery 2 Carrot 3 tbsps Tomato Paste 2 bunches Swiss Chard 1/2 cup Parsley 1 tbsp Extra Virgin Olive Oil 1 can Canned Whole Tomatoes

16 Vegan Sloppy Joes with whole grain buns #dinner #vegetarian #vegan #eggfree #glutenfree #nutfree #slowcooker #dairyfree 13 ingredients 4 hours 4 servings 1. Combine the lentils, onion, green pepper, mushrooms, carrots, garlic powder, yellow mustard, maple syrup, crushed tomatoes, sea salt and black pepper in the slow cooker. Use a spatula to mix well. Cover and cook on high for 4 hours or on low for 6 hours. 2. About 20 minutes before you are ready to eat, preheat your oven to 400 and line a baking sheet with parchment paper. Place your portobello mushroom caps on a baking sheet and bake for 10 minutes. 3. Place a portobello mushroom cap on a plate and top with a few large spoonfuls of the sloppy joe mix. Top with baby spinach and set another mushroom cap on top. Enjoy! Notes Meat Lover Swap out the lentils for ground meat. Replace 1 can of lentils with 1 lb of extra lean ground meat. Follow step 1 then set the ground meat on top to cook. Before eating, remove the lid and break the ground meat up with a spatula and stir well to mix. Next Level Add cheese, avocado, pickles, onions and/or cashew sour cream. Sloppy Joes Repurpose Leftovers can be served on brown rice tortilla as a pizza, or with Leftovers brown rice tortilla chips for dipping, with sweet potato toast or as a bowl with some quinoa and greens. 2 cans Lentils (19 oz. per can, drained and rinsed) 1/2 Sweet Onion (finely diced) 1 Green Bell Pepper (finely diced) 2 cups Mushrooms (sliced) 1 cup Matchstick Carrots 1 tsp Garlic Powder 3 tbsps Yellow Mustard 1/4 cup Maple Syrup 1/2 can Crushed Tomatoes (28 oz per can) 1 tsp Sea Salt 1/2 tsp Black Pepper 4 Whole grain buns 2 cups Baby Spinach (chopped)

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