1 Balancing Blood Sugar Meal Plan Blood Sugar Balancing
2 Mon Tue Wed Thu Fri Berry Breakfast Bowl Breakfast Cauliflower Casserole Pumpkin Pie Baked Oatmeal Blueberry Chia Parfait Berry Breakfast Bowl Kiwi Green Smoothie Grapes & Walnuts Sat Sun Zucchini Turkey Breakfast Cleaned Skillet Up Eggs Benedict Breakfast Kiwi Green Smoothie Pistachios Gut Healing Green Smoothie Strawberry Rhubarb Chia Grapes Parfait& Walnuts Snack 1 Banana with Peanut Butter Turkey & Spinach Roasted Grilled Acorn Pineapple Squash Bowls & Chicken Marinated Salad Veggie SaladSpicy Sweet Potato, Turkey Greek & Kale KaleBowl Chickpea Salad Spaghetti Squash Burrito Creamy Bowls Edamame & Mushroom Pasta Lunch Nutty Dark Chocolate Sea Green Salt Blender Squares Juice or Smoothie Nutty Dark Chocolate Sea Celery Salt Squares with Peanut Butter Hummus Dippers Celery with Peanut Butter Hummus Dippers Snack 2 Kimchi Cedar Planked Salmon with SlowGrilled CookerAsparagus Maple Mustard Honey Chicken Garlic Chicken copy Thighs Chicken Fingers & Fries Slow Cooker Balsamic Roast Curried Beef Chicken Slow Cooker Stew Dinner One Pan Paleo Plate Brown Rice Kimchi Kimchi
3 Balancing Blood Sugar Meal Plan Fruits 4 Avocado 5 Banana 1 cup Blueberries 1/2 cup Golden Berries 8 cups Grapes 4 Kiwi 3.1 Lemon 1/2 Lime 4 1/2 cups Pineapple 3 cups Strawberries Vegetables 2 Acorn Squash 2 bunchs Asparagus 26 cups Baby Spinach 2 cups Broccoli 4 cups Brussels Sprouts 3.4 Carrot 1/2 head Cauliflower 20 stalks Celery 1 cup Cherry Tomatoes 1/4 cup Cilantro 2 Cucumber Bread, Fish, Meat & Cheese 14 Chicken Breast 3 lbs Chicken Thighs 3 1/2 lbs Extra Lean Ground Turkey 1 cup Feta Cheese 2 cups Hummus 2 Salmon Fillet 2 1/2 lbs Top Sirloin Beef Roast 2 tbsps Fresh Dill 14 1/2 Garlic 0.3 cup Ginger 8 cups Green Beans 1 Green Bell Pepper 5 1/2 cups Green Cabbage 8 1/4 Green Onion 19 cups Kale Leaves 1 cup Matchstick Carrots 2 cups Mushrooms 1 cup Parsley 2 cups Portobello Mushroom 1.4 cups Radishes 1 Red Bell Pepper 1 cup Red Onion 2 cups Rhubarb 1 Spaghetti Squash
4 1/8 Sweet Onion 8 Sweet Potato 0.4 tsp Thyme 2 Tomato 1 White Onion 3 Yellow Bell Pepper 1 Yellow Onion 2 Zucchini Breakfast 1 1/4 cups All Natural Peanut Butter 1.1 cups Maple Syrup Boxed & Canned 1 cup Brown Rice 2 servings Brown Rice Macaroni 2 cans Chickpeas 1 can Lentils 1 1/2 cups Organic Chicken Broth 1 cup Organic Salsa 2 cups Organic Vegetable Broth 1/2 cup Quinoa Condiments & Oils 1/2 cup Apple Cider Vinegar 1/2 cup Balsamic Vinegar 0.6 cup Coconut Oil 0.3 cup Dijon Mustard 1.4 cups Extra Virgin Olive Oil 3 tbsps Tamari Seeds, Nuts & Spices 2 1/2 cups Almonds 1 tbsp Black Pepper 1 tsp Cayenne Pepper 1 1/2 cups Chia Seeds 0.3 cup Chili Powder 1.2 tbsps Cumin 1 tbsp Curry Powder 1 tsp Dried Basil 1.1 tbsps Garlic Powder 0.4 cup Ground Flax Seed 1/4 cup Hemp Seeds 2 1/4 tsps Onion Powder 2 1/2 tsps Oregano Baking 2 tbsps Almond Flour 1/2 tsp Arrowroot Powder 3/4 tsp Baking Powder 2 tbsps Coconut Flour 300 grams Dark Organic Chocolate 1 tbsp Nutritional Yeast 2 1/2 cups Oats 1 tbsp Pumpkin Pie Spice 2 cups Pureed Pumpkin 1.2 cups Raw Honey 2 tsps Sweetner 2 tbsps Unsweetened Coconut Flakes 1 tsp Vanilla Extract Cold 16 Egg 6 1/4 cups Unsweetened Almond Milk
5 1 1/2 tsps Paprika 1 cup Pistachios 2 3/4 cups Pumpkin Seeds 1.4 tbsps Red Pepper Flakes 0.3 cup Sea Salt Sea Salt & Black Pepper 1/4 cup Slivered Almonds 5 cups Walnuts Frozen 4 cups Frozen Berries 1 cup Frozen Blueberries 1/2 cup Frozen Corn 1/2 cup Frozen Edamame 1 cup Frozen Peas Other 1/2 cup Buckwheat Groats 1 Cedar Plank 18 Ice Cubes 1 cup Milk or Non Dairy Milk 4 servings Vanilla Protein Powder 7 3/4 cups Water 2 cups Water or Chicken Broth
6 Turkey & Spinach Roasted Acorn Squash Bowls #dinner #lunch #paleo #eggfree #glutenfree #nutfree #dairyfree 11 ingredients 50 minutes 4 servings 1. Preheat the oven to 450 degrees F and line a baking sheet with parchment paper. 2. Carefully slice the pointy tips off the bottom of the acorn squash to create a flat surface. Then carefully slice them in half through the center. Carve out the seeds and pulp. Brush the inside of the halves with olive oil. Place face up on the baking sheet and bake for minutes or until golden brown. 3. Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the turkey and saute until cooked through and browned. Break it up into tiny pieces as it cooks. 4. Once the turkey is cooked through, stir in the chili powder, oregano, cumin, sea salt, black pepper and water. Mix very well then add in the baby spinach and continue to stir just until wilted. Turn the heat to the lowest setting to keep warm until your squash is cooked. 5. Remove squash from oven and stuff each half with the turkey/spinach mix. Top with hot sauce or salsa if you like. Enjoy! 2 Acorn Squash 1 tbsp Coconut Oil 2 tbsps Chili Powder 1 tsp Oregano 1 tsp Cumin 1/4 tsp Sea Salt 1/2 tsp Black Pepper 1/4 cup Water 1 tbsp Extra Virgin Olive Oil 1 lb Extra Lean Ground Turkey 4 cups Baby Spinach (chopped and packed) Vegan & Vegetarian Save Time Use lentils or black beans instead of ground meat. Roast acorn squash ahead of time and warm it at the time of meal. Leftovers Store covered in the fridge up to 3 days. Reheat in the oven, toaster oven or slow cooker. Extra Protein and Healthy Fat Waste Not, Want Not Top with a fried or poached egg. Set aside the seeds from the acorn squash. Rinse them and spread them across a tea towel to dry. Roast in the oven using our Cinnamon Toast Crunch Pumpkin Seeds recipe.
8 Pumpkin Pie Baked Oatmeal #snack #breakfast #vegetarian #glutenfree #dairyfree 11 ingredients 45 minutes 6 servings 1. Preheat oven to 375F. Grease a baking dish with a little coconut oil. (Use a 9 x 13 inch dish for 6 servings.) 2. In a large bowl, whisk together the pumpkin, eggs, maple syrup, pumpkin pie spice, vanilla, baking powder, salt and milk until smooth. Stir the oats and ground flax into the pumpkin mixture. Pour into the baking dish and sprinkle pumpkin seeds over top. 3. Bake in the preheated oven for 40 minutes or until the centre feels set and the edges are slightly golden. Storage Store covered in the fridge up to 4-5 days, or freeze in individual portions for easy grab-and-go breakfasts down the road. 2 cups Pureed Pumpkin 2 Egg 1/2 cup Maple Syrup 1 tsp Vanilla Extract 3/4 tsp Baking Powder 1/2 tsp Sea Salt 1/4 cup Pumpkin Seeds 1 tbsp Pumpkin Pie Spice 1 cup Unsweetened Almond Milk 2 1/2 cups Oats (rolled or quick) 1/4 cup Ground Flax Seed
9 Spaghetti Squash Burrito Bowls #dinner #lunch #nutfree #glutenfree #eggfree #dairyfree #paleo 14 ingredients 40 minutes 2 servings 1. Preheat oven to 350F and line a baking sheet with parchment paper. 2. Using a sharp knife, very carefully split the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Brush the inside surface with half the olive oil, and place face-down on the baking sheet. 3. Bake squash for 40 minutes, until it is easily pierced with a fork. 4. While the squash is baking, heat remaining olive oil in a skillet. Add the turkey and cook until it begins to brown. Break it up with a spatula as it cooks through. Add the diced pepper, spices and salt. Continue cooking for about 10 minutes, or until turkey is thoroughly cooked. 5. Spoon the turkey filling into the each half of the spaghetti squash. Top with diced red onion, tomato, avocado, cilantro and a squeeze of lime juice. Vegan & Use black beans instead of ground meat. Vegetarian Leftovers Refrigerate in an air-tight container up to 2 days. Reheat before serving. 1 Spaghetti Squash (medium) 1 1/2 tbsps Extra Virgin Olive Oil (divided) 1/2 lb Extra Lean Ground Turkey 1 Red Bell Pepper (diced) 1 tbsp Chili Powder 1 1/2 tsps Cumin 1 1/2 tsps Oregano 1 tsp Garlic Powder 1/4 tsp Sea Salt 1/4 cup Red Onion (finely diced) 1 Tomato (diced) 1/2 Avocado (cubed) 1/4 cup Cilantro (chopped) 1/2 Lime (sliced into wedges)
10 Spicy Sweet Potato, Turkey & Kale Bowl #dinner #lunch #paleo #eggfree #glutenfree #nutfree #dairyfree 10 ingredients 25 minutes 4 servings 1. Preheat oven to 425 and line a large baking sheet with parchment paper. 2. Wash and dice your sweet potato into half inch cubes. Toss in olive oil, chili powder and cayenne pepper. Spread across the baking sheet and bake in the oven for 20 minutes. 3. Meanwhile, heat a large skillet over medium heat. Add the coconut oil. Add the onion, ground turkey, sea salt and black pepper. Use a spatula to stir and break up the turkey as it cooks. 4. Once the turkey is cooked through, drain off any excess liquid and return to heat. Add the kale. Stir and saute just until wilted and remove from the heat immediately. Divide into bowls and top with the roasted sweet potato. Enjoy! Save Time Chop the sweet potato and onion in advance. Store in the fridge until ready to cook. 2 Sweet Potato (medium) 1 tbsp Extra Virgin Olive Oil 1 tbsp Chili Powder 1/2 tsp Cayenne Pepper 1 tbsp Coconut Oil 1 White Onion (diced) 1/2 tsp Sea Salt 1/2 tsp Black Pepper 1 lb Extra Lean Ground Turkey 8 cups Kale Leaves (finely diced) Vegan & Vegetarian Skip the ground meat and roast chickpeas on the baking sheet along with the sweet potatoes. Saute the onion on its own in step 3.
11 Zucchini Turkey Breakfast Skillet #breakfast #lunch #dinner #paleo #glutenfree #nutfree #dairyfree 6 ingredients 20 minutes 3 servings 1. Add the coconut oil to a large skillet and place over medium heat. 2. Cook the ground turkey, breaking it up as it cooks through. Once it starts to brown, stir in the zucchini. Continue to saute until the zucchini has softened (about 3-5 minutes). 3. Add the salsa to the skillet and stir well to mix. 4. Use a spoon to create pockets for the eggs. Crack an egg into each pocket and cover the skillet with a lid. Let the eggs cook until done to your liking (3 to 5 minutes). 5. Divide onto plates and season with sea salt and black pepper to taste. Add hot sauce if you'd like some heat. Enjoy! 1 1/2 tsps Coconut Oil 1 lb Extra Lean Ground Turkey 2 Zucchini (large, finely diced) 1 cup Organic Salsa 3 Egg Sea Salt & Black Pepper (to taste) More Protein Add extra eggs. Vegan Use lentils instead of ground turkey. More Greens Stir in baby spinach or kale right after you add the salsa. Stir until wilted. No Salsa Use crushed tomatoes instead.
12 Kiwi Green Smoothie #breakfast #snack #vegetarian #vegan #eggfree #glutenfree #nutfree #smoothie #dairyfree 7 ingredients 5 minutes 2 servings 1. Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy! No Chia Seeds Use flax seed instead. No Protein Use hemp seeds instead. Powder 2 Kiwi (small, peeled) 1 Banana (frozen) 2 tbsps Chia Seeds 2 1/2 cups Baby Spinach 2 cups Water 4 Ice Cubes 2 servings Vanilla Protein Powder
13 Marinated Veggie Salad #dinner #lunch #vegetarian #vegan #eggfree #glutenfree #nutfree #appetizer #dairyfree 12 ingredients 20 minutes 3 servings 1. Combine vinegar, oil, sea salt and cayenne pepper in a mason jar. Seal and shake well. Set aside. 2. Combine all remaining ingredients in a large mixing bowl. Pour dressing in and toss well. Cover and refrigerate until ready to eat. Toss before serving. Enjoy! Mix It Up Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or edamame. No Lentils Serve with chickpeas, chicken or flaked tuna. Cheese Lover Add crumbled feta or goat cheese. 1/4 cup Apple Cider Vinegar 1/2 tsp Sea Salt 1/2 tsp Cayenne Pepper 2 tbsps Extra Virgin Olive Oil 2 cups Broccoli (chopped into small florets) 1/2 Cucumber (diced) 1 cup Matchstick Carrots 1 Yellow Bell Pepper (finely sliced) 1/4 cup Red Onion (finely sliced) 1 cup Mushrooms (sliced) 1 can Lentils (drained and 1 cup Cherry Tomatoes (halved) rinsed)
14 Grilled Pineapple & Chicken Salad #dinner #lunch #eggfree #nutfree #barbecue #dairyfree #glutenfree 11 ingredients 20 minutes 4 servings 1. Add 3/4 of the olive oil, apple cider vinegar, maple syrup, salt and pepper (to taste) to a small mason jar. Shake and set aside. 2. Preheat grill on medium heat. Brush both sides of each chicken breast with the remaining olive oil and season with salt, pepper and any other spices you like. 3. Place pineapple slices and chicken breasts on the grill. Grill the chicken about minutes or until cooked through, flipping halfway. Cook pineapple slices until grill marks appear, about 6 minutes each side. 4. Meanwhile, toss together spinach, blueberries, avocado, feta and red onion in a large bowl. Chop pineapple into chunks and chicken into strips. Add to salad. Divide onto plates and coat with desired amount of salad dressing. No BBQ Preheat the oven to 350. Cook chicken for 30 minutes and pineapple slices for minutes until soft. Vegetarian Skip the chicken and grill chickpeas in a grilling basket instead. 1/4 cup Extra Virgin Olive Oil 1 tbsp Apple Cider Vinegar 1 tbsp Maple Syrup Sea Salt & Black Pepper (to taste) 4 Chicken Breast (small) 3 cups Pineapple (sliced into rings) 6 cups Baby Spinach 1 cup Blueberries 1 Avocado (diced) 1/2 cup Feta Cheese (crumbled) 1/2 cup Red Onion (thinly sliced)
15 Cedar Planked Salmon with Grilled Asparagus #dinner #vegetarian #eggfree #glutenfree #nutfree #dairyfree #barbecue 12 ingredients 30 minutes 2 servings 1. Ensure your cedar plank has been soaked for at least 4 hours and review the safety notes below. 2. Toss asparagus in olive oil, salt and pepper to taste and set aside. 3. In a bowl, mix together maple syrup, garlic powder, onion powder, paprika, salt and pepper. Place salmon fillets in the bowl and coat evenly with the marinade. 4. Preheat grill on high heat. Grill asparagus for 2-3 minutes until tender. Set aside. 5. Reduce to medium heat and place soaked plank on grill for about 3 minutes or until it begins to crackle and smoke. 6. Flip the plank over and place salmon fillets on top, then layer the lemon slices on top of the salmon. Place the ends of the lemon on the plank as well, cut side down. Reduce heat to low, close lid and cook until salmon flakes easily, about minutes. Baste with leftover marinade at halfway mark. 7. Divide asparagus onto plates. Squeeze lemon over salmon, serve and enjoy! 1 Cedar Plank 1 bunch Asparagus (woody ends snapped off) 1 tbsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 2 tbsps Maple Syrup 1/2 tsp Paprika 1/2 tsp Sea Salt 1/4 tsp Black Pepper 2 Salmon Fillet 1/4 tsp Garlic Powder 1/4 tsp Onion Powder 1 Lemon (sliced into rounds) Safety First Never leave your barbecue unattended. Do not let your barbecue go above 350F as the plank may catch fire. Have a spray bottle of water on hand in case of flare-ups. No Asparagus Replace with Pineapple Salsa (from Fish Tacos recipe) or any other grilled veggies. Likes it Spicy Add chili powder or red pepper flakes to the marinade. No BBQ Soak plank at least 4 hrs and brush with oil. Preheat oven to 350 and bake salmon on the plank until it flakes easily, about minutes. Prep Ahead Soak the plank ahead of time and store in the freezer until ready to use.
16 More Carbs Serve with quinoa, potatoes or brown rice. Keep it Simple Omit the marinade and season the salmon with olive oil, salt and pepper.
17 Green Blender Juice or Smoothie #juice #breakfast #snack #vegetarian #vegan #paleo #eggfree #glutenfree #nutfree #smoothie #dairyfree 7 ingredients 5 minutes 1 servings 1. Combine all ingredients together in a blender. Blend very well until smooth. Be patient! It may take some time to really liquify. 2. Pour into a glass and enjoy as a smoothie. Or for a juice, use a nut-milk bag or cheesecloth to strain the smoothie. Pour the smoothie into the bag then use your clean hands to squeeze our all the liquid into a bowl. (Note: You can also use a strainer and the back of a spoon for this step, it just takes a bit longer.) Pour the juice into a glass and discard the pulp. Enjoy! 1 1/2 cups Pineapple (diced) 1 Cucumber (diced) 1 cup Parsley 4 cups Baby Spinach 1 tbsp Ginger (peeled) 1 Lemon (juiced) 10 Ice Cubes
18 Greek Kale Chickpea Salad #lunch #dinner #vegetarian #vegan #eggfree #glutenfree #nutfree 11 ingredients 15 minutes 4 servings 1. In a jar combine dill, olive oil, lemon juice, sea salt and black pepper. Put a lid on it and shake well. Set aside. 2. In a large salad bowl, combine chickpeas, cucumber, tomato, green pepper and kale. Add desired amount of dressing and toss well. Divide between bowls and top with feta cheese. Enjoy! No Chickpeas Use lentils or kidney beans instead. Extra Greek Add chopped black olives. No Kale Use spinach or any dark leafy green instead. 2 tbsps Fresh Dill (chopped) 1/4 cup Extra Virgin Olive Oil 1 Lemon (juiced) 1/4 tsp Sea Salt 1/4 tsp Black Pepper 1 can Chickpeas (drained and rinsed) 1/2 Cucumber (diced) 1 Tomato (diced) 1 Green Bell Pepper (diced) 4 cups Kale Leaves (finely sliced) 1/2 cup Feta Cheese (crumbled)
19 Cleaned Up Eggs Benedict #vegetarian #paleo #breakfast #glutenfree #dairyfree #nutfree #lunch 11 ingredients 30 minutes 3 servings 1. Combine shredded sweet potato with onion, one whisked egg, coconut flour and season with salt and pepper. 2. Heat coconut oil in a frying pan over medium to medium-high heat. Gently form mixture into patties, about 1/4-1/2 cup each. Cook for about 4-5 minutes each side, or until tender and light golden brown. Set aside. 3. Crack one egg into a bowl. 4. Bring a pot of water to a rolling boil on your stovetop. Add sea salt and vinegar. Begin stirring your water with a spoon to create a whirlpool. Carefully add your egg into the whirlpool. Cook for 3 to 4 minutes then use a slotted spoon to carefully remove from the poached egg onto a plate lined with paper towel to soak up the excess liquid. Repeat for additional servings. 5. In a food processor, make your hollandaise sauce by blending lemon juice, 1/2 an avocado, water, olive oil and a pinch of salt. 6. For each serving, stack two sweet potato hash browns and top with the remaining slices of avocado and poached egg. Drizzle with avocado hollandaise and season with salt and pepper to taste. Enjoy! 1 Sweet Potato (medium, peeled and grated) 1/8 Sweet Onion (medium, minced) 4 Egg (whisk one, set others aside) 2 tbsps Coconut Flour Sea Salt & Black Pepper (to taste) 2 tbsps Coconut Oil 2 tbsps Apple Cider Vinegar 1/8 Lemon (juiced) 2 Avocado (pitted and sliced) 1/4 cup Water (hot) 2 tbsps Extra Virgin Olive Oil More Toppings Add bacon, lightly sauteed spinach, sliced tomato, crumbled feta or asparagus. More Greens Add sauteed spinach or serve on top of a bed of greens. Less Work Skip the hollandaise sauce. Make Ahead Make the sweet potato hash browns ahead of time and freeze or refrigerate in an air-tight container up to 4-5 days. Reheat in the oven at for a few minutes until warm and crispy again.
20 Slow Cooker Balsamic Roast Beef #eggfree #glutenfree #dinner #nutfree #slowcooker #dairyfree 12 ingredients 8 hours 4 servings 1. Place roast in the slow cooker. In a bowl, mix together the chicken broth, balsamic vinegar, tamari, maple syrup and minced garlic. Mix well and pour over the roast beef. Cook on low for 8 hours. Baste the roast periodically. 2. Before serving, heat coconut oil in a large skillet over medium heat. Add diced onion and mushrooms and saute for 3 to 5 minutes or until softened. Add in the kale leaves and continue to saute just until wilted. Turn off the heat, stir in the apple cider vinegar and season with sea salt and black pepper to taste. 3. Once roast is cooked through and you are ready to eat, remove it from the slow cooker into a large mixing bowl. Trim off any large pieces of fat and shred with two forks. Put it back into the slow cooker and let it soak in the juices for 5 to 10 minutes. When ready to eat, use a slotted spoon to lift the beef out of the slow cooker onto a plate. Transfer the leftover juices into a jar to use as gravy or for a future roast. 4. Plate roast beef with a side of sauteed kale and mushrooms. Enjoy! More Carbs Serve with rice, potatoes or quinoa. 2 1/2 lbs Top Sirloin Beef Roast 1 1/2 cups Organic Chicken Broth 1/2 cup Balsamic Vinegar 3 tbsps Tamari 3 tbsps Maple Syrup 4 Garlic (cloves, minced) 1 tbsp Coconut Oil 1 Yellow Onion (diced) 2 cups Portobello Mushroom (sliced) 5 cups Kale Leaves (chopped) 1 tbsp Apple Cider Vinegar Sea Salt & Black Pepper (to taste)
21 Kimchi #snack #vegan #vegetarian #paleo #glutenfree #dairyfree #nutfree #eggfree 8 ingredients 30 minutes 8 servings 1. Core and finely slice your cabbage. Place in a mixing bowl with all ingredients. Using your clean hands, massage the salt into the cabbage and vegetables until it starts to soften (5 to 10 minutes). Set aside and let rest for 10 minutes then massage again for another 5 minutes. 2. Transfer the kimchi into sterilized jars, leaving an inch of space at the top. Pack it down into the jar until the brine rises to cover the vegetables. Seal the jars with sterilized lids. 3. Let it ferment at room temperature for 3 to 5 days. It may bubble and that is normal. Check on your kimchi everyday and re submerge the vegetables under the brine if they rise. 4. Taste your kimchi on day 3. If it tastes ripe, transfer it to the fridge. If not, let it ferment another day or two. 5. Enjoy kimchi right away or let sit for another week or two for extra flavour. Enjoy! 4 cups Green Cabbage (tightly packed) 6 Green Onion (diced) 1 cup Radishes (grated) 3 tbsps Ginger (peeled and 1 Carrot (large, grated) 4 Garlic (cloves, minced) grated) 1 tbsp Sea Salt 1 tbsp Red Pepper Flakes Serve it With Burgers, salads or in our Kimchi Fried Cauliflower Rice.
22 Gut Healing Green Smoothie #snack #breakfast #vegetarian #paleo #eggfree #glutenfree #dairyfree #smoothie #nutfree 7 ingredients 5 minutes 2 servings 1. Throw all ingredients into a blender and blend until very smooth and creamy. Divide into glasses and enjoy! No Kale Use spinach instead. No Honey Use maple syrup, dates or extra banana to sweeten instead. Likes it Use almond milk instead of water for extra creaminess. Creamy Storage Make ahead and store in a sealed mason jar. Shake well before drinking. Keeps well in the fridge for 1-2 days. 2 1/2 cups Water (cold) 2 cups Kale Leaves 1/2 Avocado (peeled and pit removed) 1 Banana (frozen) 1 tbsp Chia Seeds 1/4 cup Hemp Seeds 2 tbsps Ground Flax Seed
23 Creamy Edamame & Mushroom Pasta #lunch #dinner #vegan #vegetarian #eggfree #glutenfree #dairyfree 12 ingredients 25 minutes 2 servings 1. Bring a large pot of water to a boil and cook brown rice pasta as per the directions on the package. When finished cooking, strain and run under cold water immediately to prevent from overcooking. 2. Meanwhile, heat olive oil in a large skillet over medium heat. Add mushrooms and cook until soft. Set mushrooms aside. 3. In the same saucepan over medium heat, add almond milk, onion powder, garlic powder, arrowroot powder, almond flour and salt. Bring to a boil, whisking occasionally. 4. Reduce heat and let simmer for 15 minutes, stirring occasionally until the sauce becomes thicker. 5. Add mushrooms, peas, edamame and spinach. When sauce is simmering again and spinach has wilted, add pasta and stir until well coated. Divide into bowls and enjoy! Storage Best enjoyed immediately after cooking, but you can refrigerate in an air-tight container up to 3-4 days. Reheat in a skillet with a splash of almond milk. 2 servings Brown Rice Macaroni 1 tbsp Extra Virgin Olive Oil 1 cup Mushrooms (sliced) 2 tsps Onion Powder 1 tsp Garlic Powder 1/2 tsp Arrowroot Powder 2 tbsps Almond Flour 1 tsp Sea Salt 1/2 cup Frozen Peas 1/2 cup Frozen Edamame 1 cup Unsweetened Almond Milk 2 cups Baby Spinach (chopped) More Protein Serve with diced chicken breast, shrimp or add extra edamame. Likes it Spicy Add red pepper flakes.
24 One Pan Paleo Plate #dinner #paleo #nutfree #eggfree #glutenfree #dairyfree 5 ingredients 35 minutes 4 servings 1. Preheat oven to 375 and line a baking sheet with parchment paper. 2. Brush both sides of the chicken breast with olive oil and season with sea salt, black pepper and any other spices you like. Place on the baking sheet. 3. Toss your brussels sprouts in olive oil and season with sea salt and black pepper. Place on the baking sheet with the chicken. 4. Slice your sweet potatoes in half lengthwise and pierce the flesh multiple times with a fork all over to create holes. Brush the flesh of each half with olive oil. Season with sea salt and black pepper. Place these on the baking sheet with the flesh facing up. 4 Chicken Breast Sea Salt & Black Pepper (to taste) 4 cups Brussels Sprouts (washed, trimmed and halved) 1 tbsp Extra Virgin Olive Oil (plus extra for brushing) 2 Sweet Potato (washed and sliced in half) 5. Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through. (Note: Sweet potato may need longer depending on size.) 6. Remove baking sheet from the oven and divide onto plates. Enjoy! No Brussels Sprouts Use broccoli, cauliflower or green beans instead. Roasting times will vary. No Chicken Breast Vegans and Vegetarians Extra Time Use turkey breast. Replace chicken with roasted chickpeas. Slice sweet potato into cubes or fries.
25 Breakfast Cauliflower Casserole #vegetarian #breakfast #lunch #nutfree #glutenfree #dairyfree 7 ingredients 1 hour 3 servings 1. Preheat oven to On the stove, bring a large pot of water to a boil. Drop in your cauliflower florets and let cook for 5 to 6 minutes (or until tender when pierced with a fork). Roughly chop the cooked cauliflower and set aside. 3. In a bowl, whisk together egg, almond milk, garlic powder, nutritional yeast, salt and chopped spinach. Toss in chopped cauliflower florets until evenly coated. 4. Pour mixture into a baking dish and bake for 45 minutes. 5. Remove from oven and let cool slightly before serving. Enjoy! 1/2 head Cauliflower (chopped into florets) 7 Egg 1/2 cup Unsweetened Almond Milk 1 tsp Garlic Powder 1 tbsp Nutritional Yeast 1 tsp Sea Salt 1 cup Baby Spinach More Greens Add an extra cup of chopped spinach, or serve with a side of mixed greens tossed in olive oil and balsamic vinegar. Don't Like Cauliflower Storage Use steamed broccoli instead. Store in an airtight container up to three days. Reheat before serving.
26 Chicken Fingers & Fries #paleo #dinner #eggfree #glutenfree #dairyfree 10 ingredients 40 minutes 4 servings 1. Preheat oven to 420 and line a baking sheet with parchment paper. 2. In a food processor, combine walnuts, sea salt, black pepper and thyme. Pulse until it reaches a coarse, sand-like consistency. Add this mixture to a large ziplock bag. 3. Cut your chicken breasts into long pieces and add them to the bag. Shake until the chicken is well coated. Transfer chicken to one side of your baking sheet. Press any extra walnut mix from the bag into the top of the chicken fingers. 4. Slice your sweet potatoes into thin fry-like pieces. Add to a large mixing bowl with a splash of olive oil and season with sea salt and black pepper to taste. Toss until well coated. Transfer them to the baking sheet beside the chicken. Place the baking sheet in the oven and bake for 30 to 40 minutes or until chicken is cooked through and fries are golden brown. Flip the fries at the halfway point. 5. Meanwhile, toss your mixed greens in vinegar and olive oil. 6. Remove chicken and fries from the oven. Plate with a scoop of greens. Enjoy! 1 cup Walnuts 1/2 tsp Sea Salt 1/2 tsp Black Pepper 0.4 tsp Thyme (optional) 4 Chicken Breast (boneless, skinless) 2 Sweet Potato (large) Sea Salt & Black Pepper (to taste) 4 cups Baby Spinach (or mixed greens) 1 1/2 tsps Apple Cider Vinegar (or balsamic) 1 tbsp Extra Virgin Olive Oil No Walnuts Use any nut instead. Pistachios, almonds or shredded coconut all work well! No Sweet Potato Make fries from another root vegetable like carrots, beets or parsnips.
27 Grapes & Walnuts #snack #eggfree #vegan #vegetarian #paleo #glutenfree #dairyfree 2 ingredients 3 minutes 4 servings 1. Wash grapes and divide into bowls or baggies. Mix in walnuts and enjoy! 4 cups Grapes (washed) 1 cup Walnuts No Walnuts Mix in any other seed or nut. Pumpkin seeds, cashews and pistachios are all delicious!
28 Banana with Peanut Butter #snack #eggfree #breakfast #vegan #vegetarian #glutenfree #dairyfree 2 ingredients 5 minutes 2 servings 1. Spread peanut butter across banana slices. Happy snacking! 2 Banana (peeled and sliced) 1/4 cup All Natural Peanut Butter No Peanut Butter More Protein Use any nut or seed butter. Sprinkle with hemp seeds.
29 Blueberry Chia Parfait #breakfast #eggfree #snack #vegetarian #vegan #glutenfree #dairyfree 5 ingredients 30 minutes 2 servings 1. In a bowl, mix together the almond milk, chia seeds and maple syrup. Whisk until well combined. Let the mixture sit for 30 minutes at room temperature or cover and store in the fridge overnight. 2. Once it has thickened up, layer chia pudding into mason jars or containers. Add a layer of blueberries and sprinkle with slivered almonds. Repeat layers until all ingredients are used up. 3. Eat right away or seal jars and store in the fridge until ready to eat. Enjoy! 1 3/4 cups Unsweetened Almond Milk 0.4 cup Chia Seeds 1 tbsp Maple Syrup 1 cup Frozen Blueberries (thawed) 1/4 cup Slivered Almonds No Slivered Almonds Chia Will Not Gel Use shredded coconut or hemp seeds instead. If your chia seeds do not create a gel, they may be stale. Time to buy a new bag!
30 Celery with Peanut Butter #snack #eggfree #vegan #vegetarian #paleo #glutenfree #dairyfree 2 ingredients 5 minutes 4 servings 1. Spread peanut butter across celery sticks. Happy munching! 6 stalks Celery (sliced into sticks) 1/2 cup All Natural Peanut Butter Nut-Free Use sunflower seed butter or hummus instead.
31 Nutty Dark Chocolate Sea Salt Squares #snack #vegetarian #dessert #eggfree #glutenfree #dairyfree 7 ingredients 2 hours 16 servings 1. Line a 8x8 pan with parchment paper. 2. Heat the honey, coconut oil and a pinch of sea salt in a small sauce pan over medium-low heat for about 10 minutes or until it starts to thicken. Then fold in the almonds, pumpkin seeds and walnuts. Stir until well coated then transfer into your paper lined pan. Press it down firmly into the pan. Transfer the pan to the fridge for 1 hour. 3. Once your squares have hardened in the fridge, lift the parchment paper from the pan and then cut the hardened nut mix into squares. 4. Create a double boiler by filling a large pot with water and placing a smaller pot inside. Bring to a boil then reduce to a simmer. Ensure no water is able to get into the small pot. 1/2 cup Raw Honey 2 tbsps Coconut Oil 1 cup Almonds (chopped or smashed) 1 cup Pumpkin Seeds 1 cup Walnuts (chopped) 150 grams Dark Organic Chocolate (at least 70% cacao) 1 tsp Sea Salt (coarse ground) 5. Add the dark chocolate in the smaller pot and stir until melted. 6. Line a baking sheet with parchment paper. 7. Dip one end of each square into the dark chocolate. Place on the parchment paper. Repeat until all squares are dipped and then place in the fridge until the chocolate is set. 8. Once the chocolate is set, sprinkle the chocolate portion of each square with some coarse ground sea salt. 9. Arrange on a decorative plate and serve. Enjoy! Storage Refrigerate or freeze in an air-tight container. Make as Bars Slice into bars intstead of squares. Use a spoon to drizzle with melted chocolate.
32 Mix it Up Use any variety of seeds and chopped nuts. Sunflower seeds, pistachios, macadamia nuts, brazil nuts, cashews and pecans all work beautifully!
33 Curried Chicken Slow Cooker Stew #lunch #dinner #paleo #slowcooker #glutenfree #dairyfree 9 ingredients 6 hours 6 servings 1. Add all ingredients except chicken breasts to the slow cooker and stir well to mix. Then lay chicken on top and season them generously with sea salt and pepper. Cover with lid and cook on low setting overnight or for 6 to 8 hours. 2. After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to shred the chicken breasts and add them back to the slow cooker. Stir well to mix and let sit for 15 minutes. 3. Serve the stew on it's own or over brown rice. Enjoy! More Carbs Serve it over brown rice. More Protein Serve it over quinoa. Vegan and Skip the chicken breast and add an extra can of chickpeas, lentils or Budget- beans instead. Friendly 1 Sweet Potato (large, diced) 1 can Chickpeas (drained and rinsed) 1/2 cup Frozen Corn 1/2 cup Frozen Peas 1 tsp Cumin (ground) 1 tbsp Curry Powder 2 Garlic (cloves, minced) 2 cups Organic Vegetable Broth (or any type of broth) 2 Chicken Breast Turn it Into a Soup More Green Veggies Double up on the broth. Right before serving, stir in a few cups of baby spinach or chopped kale just until wilted.
34 Honey Garlic Chicken Thighs #eggfree #nutfree #dinner #glutenfree #dairyfree #barbecue 10 ingredients 30 minutes 2 servings 1. Combine olive oil, honey, minced garlic, chili powder, sea salt and black pepper together in a bowl. Whisk well. Pour into a ziploc bag and add the chicken thighs. Shake well and place in the fridge to marinade. 2. Trim the ends from the asparagus. Toss in a splash of extra virgin olive oil and season with sea salt and pepper. Place on a plate until ready to grill. 3. Combine your quinoa and water in a sauce pan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes or until all water is absorbed. Remove from heat and fluff with a fork. 4. Preheat your grill over medium heat. 5. Transfer chicken thighs to the grill and cook for 7 to 10 minutes per side or until cooked through. When you flip the chicken, place the asparagus directly on the grill. Grill just until tender (about 5 to 7 minutes). Remove chicken and asparagus from grill and plate over a few spoonfuls of quinoa. Enjoy! 2 tbsps Extra Virgin Olive Oil 2 tbsps Raw Honey 1 tbsp Chili Powder 1 tsp Sea Salt 1/2 tsp Black Pepper 3 Garlic (cloves, minced) 1 lb Chicken Thighs (or about 4 to 6 pieces) 1 bunch Asparagus (woody ends snapped off) 1/2 cup Quinoa (uncooked) 3/4 cup Water No Chicken Thighs No Asparagus Use chicken breast or chicken wings. Grill time will vary. Use any grilled vegetable.
35 Hummus Dippers #snack #nutfree #eggfree #vegetarian #vegan #glutenfree #dairyfree 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.
36 Strawberry Rhubarb Chia Parfait #breakfast #snack #vegan #vegetarian #eggfree #glutenfree #dairyfree 5 ingredients 4 hours 4 servings 1. Combine the chia seeds, almond milk and honey together in a bowl and mix well until all clumps are dissolved. Cover and let sit in the fridge for 4 hours or until thickened. 2. Preheat oven to 350. Place the rhubarb and strawberries together in a glass baking dish and bake in the oven for 30 minutes. Remove from oven and set aside to cool. 3. To make parfaits, set out mason jars (we use size 250 ml), layer in chia seed pudding and use a slotted spoon to add the strawberry rhubarb mix. Repeat to create layers. Enjoy! 0.7 cup Chia Seeds (or 2/3 cup) 1 tbsp Raw Honey 2 cups Rhubarb (diced) 3 cups Strawberries (diced) 2 cups Unsweetened Almond Milk Storage Store in the fridge up to 5 days. No Rhubarb Use diced apple instead.
37 Pistachios #snack #paleo #vegan #vegetarian #eggfree #glutenfree #dairyfree 1 ingredients 1 minutes 2 servings 1. Divide into bowls, peel and enjoy! 1 cup Pistachios (in the shell)
38 Berry Breakfast Bowl #snack #breakfast #eggfree #glutenfree 9 ingredients 5 minutes 1 servings 1. Place all ingredients in a bowl. 2. Eat immediately or let sit in the fridge overnight. Sweetner Adding sweetner is optional 2 cups Frozen Berries 1/4 cup Almonds 1/4 cup Buckwheat Groats 1/4 cup Pumpkin Seeds 1/4 cup Golden Berries (Dried Golden Berries) 1/2 cup Milk or Non Dairy Milk 1 tbsp Unsweetened Coconut Flakes 1 tbsp Chia Seeds 1 tsp Sweetner (optional ** raw honey, maple syrup, or stevia)
39 Brown Rice #dinner #eggfree #nutfree #glutenfree #dairyfree 2 ingredients 50 minutes 2 servings 1. Get your brown rice started by combining brown rice and water in a saucepan. Bring to a boil uncovered stirring occasionally. Once boiling, reduce to low heat and cover. Let simmer for 45 minutes or until all water is absorbed. 1 cup Brown Rice (uncooked) 2 cups Water or Chicken Broth Salt and Pepper Season to taste
40 Slow Cooker Maple Mustard Chicken copy #dinner #paleo #eggfree #glutenfree #nutfree #slowcooker #dairyfree 10 ingredients 4 hours 4 servings 1. Place chicken thighs in the slow cooker. Add in maple syrup, dijon mustard, dried basil, paprika, sea salt and black pepper. Use a spatula to toss well until chicken is coated. Cook on low for 6-8 hours, or on high for 4 hours. 2. Right before eating, place the green beans in a pot and cover with water. Bring to a boil and then reduce to a simmer. Let beans simmer for 3-4 minutes, or just until soft. Drain the water off, then toss in olive oil, sea salt and black pepper to taste. 3. Divide green beans between plates and top with maple mustard chicken. Enjoy! No Chicken Use chicken breast or drumsticks instead. Thighs Save Time Combine the chicken and marinade in a large zip lock baggie ahead of time. Shake well to mix and store in the fridge for up to 24 hours or freeze. 2 lbs Chicken Thighs (skinless, boneless) 2 tbsps Maple Syrup 1 tsp Dried Basil 1 tsp Paprika 1/2 tsp Sea Salt 0.3 cup Dijon Mustard 1/2 tsp Black Pepper 8 cups Green Beans (washed and trimmed) 1 tbsp Extra Virgin Olive Oil 0 Sea Salt & Black Pepper (to taste) More Carbs Serve with rice, sweet potato or quinoa.
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