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 cherry tomatoes, halved sea salt and black pepper to taste 1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce. 2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender. 3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy! Nutritional Analysis: One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein. 1
Sprouted Grain French Toast Servings: 5 5 slices cinnamon raisin, sprouted grain bread 1 cup egg whites 6 oz fat free, Greek yogurt 1 tsp. vanilla extract ½ tsp. ground cinnamon dash of salt Optional: additional fat-free Greek yogurt and pomegranate seeds for topping. Directions 1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray. 2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined. 3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden. 4. Serve immediately with the additional yogurt and pomegranate. 2
BBQ Chicken Avocado Boats Servings: 2 1 cup roasted chicken, chopped ½ red bell pepper, seeded and sliced ½ green bell pepper, seeded and sliced 1 tbsp. BBQ sauce 1 large avocado, pitted and halved lengthwise 1 tbsp. cilantro, chopped sprinkle of sweet paprika sprinkle of sea salt sprinkle of black pepper 1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined. 2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper. 3. Serve immediately. Enjoy! Nutritional Analysis: One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein. 3
Recipe + Image Source: http://damndelicious.net/2016/04/16/5-minute-avocado-toast/ 5-Minute Avocado Toast Serving: 1 1 tbsp. unsalted butter, at room temperature 1 slice bread*, toasted 1/2 ripe avocado, halved, seeded, peeled and thinly sliced 1 tablespoons olive oil 1 teaspoon sesame seeds 1/4 teaspoon crushed red pepper flakes, optional Kosher salt and freshly ground black pepper, to taste 1. Spread butter in an even layer on bread. 2. Spread with avocado; drizzle with olive oil and top with sesame seeds and red pepper flakes, if using. Season with salt and pepper, to taste. 3. Serve immediately. Nutritional Analysis: One serving equals: 485 calories, 43g fat, 24g carbohydrate, 10g fiber, and 7g protein. 4
One-Pan Healthy Sausage & Veggies Servings: 4 2 small (1 cup) red potatoes, cubed 3/4 lb. green beans, ends trimmed 1 large head of broccoli (1 1/2 cups), chopped 2 large or 6-7 mini (1 1/2 cups) sweet bell peppers, chopped 9 oz. sausage 6 tbsp. extra virgin olive oil ¼ tsp. red pepper flakes, optional 1 tsp. paprika 1/2 tsp. garlic powder 1 tbsp. dried oregano 1 tbsp. dried parsley 1/4 tsp. salt 1/4 tsp. pepper Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese 1. Preheat the oven to 400 degrees F. 2. Line a large sheet pan with foil or parchment paper. 3. Slice sausage like thick coins. 4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat. 5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned. 6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven. 7. Enjoy with rice or quinoa and fresh parsley if desired. 5
Broccoli Stir-Fry with Chicken and Mushrooms Servings: 2 2 tbsp. good-quality vegetable oil or coconut oil 2 tbsp. minced garlic 1 tbsp. minced fresh ginger 4 scallions, chopped 1 lb. broccoli, cut into bite-size pieces, the stems no more than 1/4-inch thick 8 oz. button mushrooms, cleaned, trimmed and sliced Salt 1 cup water 8 oz. boneless, skinless chicken breasts or thighs, cut into 1/2- to 3/4- inch chunks or thin slices and blotted dry 2 tablespoons soy sauce Freshly ground black pepper 1. Put a large, deep skillet over medium-high heat. When it s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions. 2. Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes. 3. Sprinkle with salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate. 4. Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes. 5. Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve. 6
Fastest Chicken Stir Fry Servings: 6 1 tsp. olive oil 1 tsp. chopped garlic 1 cup asparagus, cut into 2 inch segments 1 (16 oz) package pre-chopped stir fry vegetables 1 (10 oz) package shredded cabbage 1 cup chopped pineapple 1 cup chopped cooked chicken breast ¼ cup teriyaki sauce 1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir-fry for 5 minutes or until the asparagus turns bright green. 2. Add the chopped stir-fry vegetables, cabbage, and pineapple. Stir-fry for 5 minutes or until the vegetables are tender. 3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir-fry for another minute, until the sauce is evenly distributed. Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein. 7
Sautéed Chicken Thighs with Garlic, Red Wine, and Rosemary Servings: 4-6 Serve the chicken with a nice crisp salad. 2 tbsp. Extra Virgin Olive Oil 12 boneless, skinless chicken thighs 3 garlic cloves, minced or passed through a garlic press 1 cup medium body red wine 1 cup chicken stock 1 28 oz. can crushed tomatoes (San Marzano if possible) 1 ½ tsp. fresh chopped rosemary or ¾ tsp. dried ¼ cup fresh flat leaf Italian parsley or 1 tbsp. dried 1. Preheat Oven to 350. In an oven safe sauté pan, on medium heat, put olive oil and chicken in one layer and cook until slightly golden. (Repeat, if necessary). Lower heat and remove chicken from the pan. Add garlic, and cook for 10 seconds. Do not let the garlic burn. Add the wine and bring to a boil, scraping up any browned bits from the bottom of the pan. Add the broth. Simmer for 5 minutes and let the liquid reduce by 1/3. 2. Return the chicken to the pan, along with any juices. Add the crushed tomatoes, rosemary and parsley. 3. Place pan in preheated oven and cook for approximately 30 minutes until chicken is done and tender. 4. Check for seasoning. If you like, add Kosher or Sea Salt, optional. 8
5 Ingredient Peanut Butter (Almond Butter) Energy Bites Servings: 12 bites ⅔ cup creamy peanut butter* ½ cup semi-sweet chocolate chips* 1 cup old fashioned oats* ½ cup ground flax seeds 2 tbsp. raw honey or agave 1. Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to * I recommend using almond butter, especially if you are doing the 30 day roll. 2. Roll into 12 bites and store in the fridge for up to a week. detox program. Peanut butter can be allergic and inflammatory for some individuals. The same goes for the oats. (Recipe credit: http://chefsavvy.com/5-ingredient-peanut-butterenergy-bites/) * Try to choose chocolate chips that are low in added sugar. I recommend Enjoy Life brand. 9
Pumpkin Chocolate Chip Oatmeal Cookies 1 cup oats ¾ cup oat flour 2 tsp. ground cinnamon 1 ½ tsp. baking powder ¼ tsp. sea salt 2 tbsp. coconut oil or grass fed butter ¾ cup organic pumpkin purée 1 tsp. vanilla extract ½ cup pure maple syrup or agave 1. Preheat oven to 325 degrees. 2. Combine all the ingredients until well mixed. 3. Drop 15 scoops of dough on cookie sheet. 4. Bake for 11-14 minutes. 5. Become the cookie monster! 3 tbsp. dark or semisweet chocolate chips 10