WEEKLY MEAL MENU Breakfast PB + Jelly Bars entree Turkey Taco Burgers e N t r e e Southwestern Pasta Salad entree Spicy + Cheesy Chicken Stuffed Peppers s I D e s Black Bean, Avocado and Corn Salad s I D e s Italian Garlic Smashed Potatoes s W e e t s Banana Chocolate Pudding
BREAKFAST PB + Jelly Bars Recipe makes 6 servings (1 bar = 1 serving if the pan is cut into 6 equal bars) ½ cup + 3 tablespoons peanut butter, divided 3 tablespoons coconut oil 2 tablespoons maple syrup or agave 3 cups gluten-free or old-fashioned oats, divided 1 cup diced fresh strawberries 1 ½ tablespoons melted ghee/clarified butter ½ teaspoon ground sea salt 1. Preheat oven to 350 degrees. 2. Place 3 tablespoons peanut butter in a small ramekin or bowl along with coconut oil and syrup. Microwave for 30 seconds to 1 minute, or until warmed through. Stir well. Reserve. 3. In a food processor fitted with a metal blade, process 1 cup of the oats into powder (=oat flour). 4. Pour the oat flour into a large bowl along with 1 cup of regular oats. Mix in the peanut butter/oil mixture, and stir well to form a slightly crumbly dough. 5. Fit a 8x8 or 9x9 baking pan with parchment paper. Trim to remove any parchment overhang. 6. Pat the oat mixture into the bottom of the pan. 7. Top with strawberries. 8. Warm remaining peanut butter in the microwave for 30 seconds. 9. Dollop the warmed peanut butter on the strawberries. 10. Top with remaining 1 cup of oats, and drizzle with melted ghee. Sprinkle with salt. 11. Bake for 25-30 minutes, or until golden brown. 12. Place pan on a cooling rack and let cool for 30 minutes. 13. Remove parchment from pan. Let cool completely on the cooling rack. 14. Cut into 6 equal-sized bars. Store in refrigerator for up to 3 days. *Recipe Note: these bars are so decadent and crumbly, you ll want to eat them with a knife and a fork!
ENTREE Turkey Taco Burgers *Recipe makes 4 servings (1 serving = 1 burger) 1 tablespoon olive oil 1 lb. ground turkey (or lean ground beef) 1 medium jalapeno, seeded, deveined, and diced (optional) 2 tablespoons roughly chopped cilantro 1 teaspoon chili powder 1 teaspoon ground cumin ½ teaspoon paprika ½ teaspoon ground sea salt ½ teaspoon black pepper 1. Heat the oil in a large frying pan over medium-high heat. 2. Combine the turkey, jalapeno, cilantro, chili powder, cumin, paprika, salt, and pepper in a large bowl. 3. Divide into 4 patties. 4. Cook for 5 minutes, flip, and cook for an additional 5-7 minutes, or until fully cooked through (patties will register 165 degrees with a meat thermometer)
ENTREE Southwestern Pasta Salad *Recipe makes 4 servings 1 (12 oz.) package bowtie noodles 1 (15 oz.) can black beans, drained and rinsed 1 (14.75 oz.) can roasted corn kernels 1 pint cherry tomatoes, quartered 1 cup shredded rotisserie/cooked chicken 1 avocado, pitted and roughly chopped ¼ cup roughly chopped cilantro 1 large scallion (white and green parts), thinly sliced instructions 1. Cook pasta according to package directions. 2. Drain pasta, and rinse under cold water for 1 minute. 3. Combine all the in a large bowl. 4. Mix in desired amount of ranch dressing, and enjoy! Homemade Ranch Dressing 1/4 cup plain, nonfat Greek yogurt 1/4 tsp dried parsley 1/4 tsp dried dill 1/4 tsp onion powder 1/4 tsp garlic powder 1/4 tsp sea salt 1/4 tsp pepper 1. Combine and mix.
ENTREE Spicy + Cheesy Chicken Stuffed Peppers *Recipe makes 4 servings 4 large orange, red, or yellow bell peppers, halved and seeded 2 cups prepared rice 1 ½ cups shredded rotisserie or cooked chicken ½ cup salsa 1 teaspoon cumin 1 teaspoon chili powder 1 teaspoon paprika ½ teaspoon onion powder ½ teaspoon garlic powder ½ cup shredded Monterey Jack cheese, divided 2 tablespoons roughly chopped cilantro (optional) Plain, nonfat Greek yogurt (optional) 1. Preheat oven to 375 degrees. 2. In a large bowl, combine the rice, chicken, salsa, cumin, chili powder, paprika, onion powder, and garlic powder. 3. Place parchment or aluminum foil on a large baking sheet. 4. Place peppers on the lined baking sheet. 5. Divide chicken mixture between peppers, and top with cheese. 6. Bake for 15-20 minutes, or until cheese is golden brown. 7. Top with cilantro and, if desired, Greek yogurt. 8. Serve immediately.
SIDES Black Bean, Avocado and Corn Salad *Recipe makes 4 servings 2 cups quartered cherry tomatoes 1 ½ cups canned black beans, drained and rinsed 1 cup canned corn, or frozen corn kernels, thawed 1 avocado, halved and roughly chopped 2 scallions (white and green parts), thinly sliced ¼ cup cilantro, roughly chopped 2 tablespoons olive oil 2 tablespoons lime juice 1 teaspoon cumin ½ teaspoon ground sea salt ½ teaspoon lemon pepper 1. Place tomatoes, beans, corn, avocado, scallions, and cilantro in a large bowl. 2. Whisk together oil, lime juice, cumin, salt, and lemon pepper. 3. Drizzle oil mixture over the salad, and toss well to coat.
SIDES Italian Garlic Smashed Potatoes *Recipe makes 4 servings 12 red or yellow baby potatoes 1 ½ tablespoons olive oil 1 garlic clove, diced 1 teaspoon dried basil 1 teaspoon dried oregano ½ teaspoon sea salt 1. Preheat oven to 375 degrees. 2. Place the potatoes in a large pot of cold water. 3. Bring to a boil, reduce heat to a simmer, and cook for 15-20 minutes, or until fork tender. Drain. 4. Fit a large, rimmed baking pan with parchment paper. 5. Pour the potatoes onto the parchment. 6. Whisk together the oil, garlic, basil, oregano, and salt in a small bowl. 7. Using a potato masher, fork or the bottom of a cup, gently smash the potatoes. 8. Brush each smashed potato with olive oil mixture. 9. Bake for 18-20 minutes, or until crispy and golden brown.
SWEETS Banana Chocolate Pudding *Recipe makes 2 servings 2 large bananas, peeled and roughly chopped ½ cup full-fat coconut milk 2 tablespoons chia seeds 1 tablespoon unsweetened cocoa powder Sprinkle unsweetened shredded coconut (optional) Sprinkle dark chocolate chips or shavings (optional) 1. Place bananas, milk, chia seeds, and cocoa powder in a blender. Process until smooth. 2. Freeze for 1 hour. 3. Serve with coconut and chocolate.