30 Day Approved Meals
All of these meals are approved on the 30 days and beyond.
Coconut Bread
Nut Rice or Cauliflower Mash
Sweet Potato Quinoa Cakes
Makes 10 cakes (5 servings)
Ingredients
2 medium baked sweet potatoes (skins discarded)
2 cups cooked quinoa
2 scallions, chopped
2 garlic cloves, minced
1/2 tsp. sea salt
1/2 tsp. crushed red pepper
1 tsp. cumin
1/4 cup olive oil
Directions
Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining with parchment paper, then set aside.
Place prepared sweet potatoes in a large bowl and use a fork to mash potatoes against sides of bowl until only small chunks of potato appear. Stir in quinoa, scallions, garlic, salt, red pepper and cumin, stirring to thoroughly combine ingredients.
Using wet hands, begin shaping quinoa mixture into palm-sized patties, placing on prepared baking sheet. Repeat until mixture is gone.
Cauliflower Poppers
Another version of our great snacks everything organic
1 head organic cauliflower — cut into florets
3 Tablespoons olive oil
½ teaspoon fine sea salt
½ teaspoon freshly ground black pepper
½ teaspoon smoked paprika
1/4 teaspoon cayenne — optional
½ teaspoon onion powder
½ teaspoon garlic powder
Protein Boosted Spicy Black Bean Soup
Ingredients
- 2 tablespoons olive oil
- 2 medium yellow onions, chopped
- 3 celery ribs, chopped fine
- 1 large carrot, peeled and sliced into thin rounds
- 6 garlic cloves, pressed or minced
- 4 ½ teaspoons ground cumin
- ½ teaspoon red pepper flakes
- 4 400g cans of black beans, rinsed and drained
- 4 cups low-sodium vegetable broth
- 2 tablespoons fresh lime juice
- 3 scoops Arbonne Essentials®, Daily Protein Boost
Directions
- Heat olive oil in Dutch oven or casserole dish over medium heat until simmering,
- Add onion, celery and carrot and stir occasionally until vegetables are soft.
- Add garlic, cumin and red pepper flakes, cook until fragrant.
- Pour beans and broth and simmer for 30 minutes.
- Add 1 scoop of Daily Protein Boost and puree about 4 cups in a blender until smooth.
- Add back to pot and stir in coriander and lime juice.
Overnight Oat Pancakes
Protein Pancakes
Meatballs
Blueberry Muffins
200 g almond flour (2 scant cups)
1/2 tsp baking soda
1/8 tsp salt
3 eggs
1/4 c maple syrup
2 Tbsp melted coconut oil
1 Tbsp lemon juice
1 tsp organic vanilla extract
1 c blueberries
Combine ingredients, scoop into lined or oiled muffin tin, bake at 325-degrees for 20-25 minutes.
Deviled Avocado Eggs
Shrimp over Zoodles
Directions
Pop your shrimp onto a cookie sheet and put into a 350°F oven for 25-27 minutes. 2 servings of about 9 shrimp each
When the shrimp has about 10 minutes left, begin to prepare your zoodles, lemon zest, parsley and tomatoes.
Take the shrimp out of the oven, and then cook your zoodles for 1-2 minutes. In a pan over medium heat, add in the olive oil. Once that’s heated, toss in your zoodles and cook about 1-2 minutes. Once they’re done, transfer zoodles to a large bowl and toss in lemon zest, lemon juice and tomatoes, plus salt and pepper to taste.
Plate your zoodles and top with Shrimp (about 7-9 shrimp).
Add optional parsley or minced garlic.
To serve as an appetizer, serve individual portions on on mini plates. Plate a fork swirl’s worth of zoodles, 1 shrimp and 1 cherry tomato half on each plate.
Ingredients
wild caught Shrimp
2-3 organic zucchini, spiralized
1 teaspoon of olive oil
1/2 teaspoon of lemon zest
1 tablespoon of lemon juice
1/2 cup of cherry tomatoes, halved
1 tablespoon parsley, finely chopped
Minced garlic optional
Warm Salmon and Asparagus Salad
Sweet Potato Hash
(Remember to source organic!)
INGREDIENTS
6 cups peeled and diced sweet potatoes (around 2 - 3 large depending on their size)
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon thyme
1/2 teaspoon pepper
2 teaspoons salt
1/2 teaspoon paprika
up to 1/3 cup olive oil
1 head of garlic (around 12 - 15 cloves), minced
1 medium onion, diced
INSTRUCTIONS
Preheat oven to 450 degrees
Add diced sweet potatoes to a glass casserole dish
Sprinkle sweet potatoes with garlic powder, onion powder, thyme, pepper, salt, and paprika
Drizzle on olive oil to coat, up to 1/3 cup
Toss to combine
Roast at 450 degrees for 55 - 65 minutes, stirring 3 - 4 times to avoid burning
Once sweet potatoes have about 15 minutes left to cook, add the minced garlic and diced onion to a skillet with 1 teaspoon of olive oil
Cook garlic and onion for 12 - 15 minutes on medium heat, stirring often, until soft and caramelized
Once sweet potatoes have finished cooking, remove from oven and add the garlic and onion mixture.
Stir to combine
Warm Atlantic Salmon Salad
Layer rocket/baby spinach leaves, brown rice/quinoa, finely chopped red chilli, roast red onion, asparagus, capsicum, baby roma tomatoes and olives that have been baked on tray (don’t over cook) then arrange the salmon that has also been cooked cut into smaller pieces on top. Season with salt/pepper and squeeze over lemon to taste.
Chicken Fricassee
CHICKEN FRICASSEE
PREP TIME:10 minutes
COOK TIME:35 minutes
TOTAL TIME:45 minutes
INGREDIENTS
4 tablespoons organic avocado oil
2 large organic carrots, diced
4 ribs organic celery, diced
1 large organic onion, diced**
2 cloves organic garlic, minced**
2 organic bay leaves
2 pounds boneless free range skinless chicken thighs, cut into 3 inch strips
2 teaspoons sea salt
1 teaspoon black pepper
1 teaspoon ground organic cumin
2 springs fresh organic oregano (I used 1 teaspoon dried)
1/2 cup organic chicken broth (I used water)
2 green organic onions, sliced
INSTRUCTIONS
Heat 2 tablespoons of the avocado oil in a large skillet over medium heat. Add the carrots, celery, onion, garlic, and bay leaves. Sauté for 8-10 minutes, until the mixture is very fragrant and the onions has become tender and translucent.
Remove the mixture from the pan and set aside. Heat the remaining 2 tablespoons of avocado oil in the pan and add the chicken. Add the salt, pepper, cumin, and oregano. Stir to combine. Cook until the chicken is browned- about 10 minutes, turning the pieces occasionally.
While the chicken browns, bland half the veggie mixture with the broth. Blend until smooth. Once the chicken is browned, add the rest of the veggies and the sauce you just blended back into the pan.
Stir well, cover the pan with a tight fitting lid and simmer for 10 minutes. You will hear bubbling and sizzling from the pan. Remove the lid, if the mixture has a lot of liquid, reduce over high heat for 5 minutes stirring occasionally. If not, stir well, garnish with green onions and serve hot.
Store leftovers in an airtight container in the fridge for up to 5 days. Sauté for 5 minutes over medium heat to re-heat.
Sheet pan Garlic Chicken
Ingredients
1/2 Tbs dried organic chives
1 tsp salt
1 Tbs organic onion powder
1 tsp black pepper
2 lbs free range chicken cut into tenders
1/2- 3/4 cup extra virgin olive oil divided See note
1 cup asparagus spears cut in half
1 cup sliced carrots cut into sticks
1 cup sliced zucchini cut into spears
1 cup brussel sprouts halved
1 cup green beans
1 cup sliced organic white mushrooms
3 Tbs organic minced garlic
1- 1 ounce package organic onion soup mix
Get Ingredients Powered by Chicory
Instructions
Preheat oven to 400 degrees
In a small bowl, mix together dried chives, salt, onion powder, and black pepper
In a large bowl, add chicken, 1/4-1/2 cup olive oil, and seasoning mixture from above. Stir to coat well. Put in refrigerator for 15 minutes to let marinate
In a large bowl add prepared vegetables, 1/4 cup olive oil, minced garlic, and onion soup mix packet
Stir well.
Dump veggies on baking sheet, and spread out to form one layer.
Place chicken on top.
Bake at 400 degrees for 30 minutes or until chicken reaches internal temp of 165 degrees (cooking time will depend on how thick you cut your chicken).
Optional: Broil sheet pan with chicken and veggies on high for 2-3 minutes to brown and crisp up the edges a bit. Watch closely.
Enjoy!
Almond Satay Nourish Bowl
Chicken & Mushroom Cacciatore
2 lbs organic free range skinless chicken breast
2 cups organic chicken broth
2 lbs organic mushrooms
1 can organic tomato paste
1 can organic diced tomato with Italian seasoning
2 tsps of chopped fresh organic garlic
1 organic green bell pepper
5 organic celery stalks
organic Onions chopped
Marinate chicken with sea salt & black pepper
Throw all ingredients in crockpot on low for 2 hours after 2 hours throw in the chicken & continue cooking on low for another 2 hrs
Cauliflower Fried Rice
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INGREDIENTS
Coconut oil
2 large eggs, beaten
Salt
1 cup chopped scallions, light and green parts separated (you'll need 5-6 scallions)
3 garlic cloves, minced
1 tablespoon finely chopped fresh ginger
One 2-lb head cauliflower
4-5 tablespoons GF tamari
1/4 teaspoon red pepper flakes
1 cup organic frozen peas and carrots
1 teaspoon apple cider vinegar
1 teaspoon Asian sesame oil
1/4 cup chopped cashews
INSTRUCTIONS
Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of box or hand-held grater. Set aside.
Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
Add 3 tablespoons of coconut oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes.
Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt.
Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower "rice" is tender-crisp and the vegetables are warmed through, a few minutes.
Stir in the cider vinegar, sesame oil, dark green scallions, nuts (if using) and eggs.
Serve hot.
Roasted Brussel Sprouts & Sweet Potatoes
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Ingredients
1 pound Brussels sprouts, trimmed
1 large sweet potato (1 pound)
2 cloves garlic, smashed
1/3 cup olive oil
1 teaspoon cumin
1/4 or 1/2 teaspoon garlic salt
1 teaspoon salt
pepper to taste
fresh thyme, to garnish
Instructions
Preheat your oven to 400 degrees F.
Trim your Brussels by cutting off the little brown end. If there are any yellow leaves, pull them off. Cut any large ones in half. Add to a large bowl.
Peel your sweet potato and chop into 1-2 inch pieces. Add to the large bowl.
Smash 2 cloves of garlic and add it to the bowl.
Pour 1/3 cup olive oil over the vegetables.
Add cumin, garlic salt, salt, and pepper to taste. Stir to coat.
Line a large sheet pan with foil if you want super easy cleanup
Drizzle a little olive oil onto the sheet pan and rub it all over the pan (or foil) with your hand. Or you could spray it really well with nonstick spray.
Pour the veggies onto the pan.
Roast at 400 for about 30-40 minutes. The veggies are done when they are brown and a fork slides into them easily.
**Serve with your choice of clean protein
Marble Cake Pancakes
Marble Cake Protein Waffles
Marble Cake Protein Pancakes
Marble Cake Protein Cake
Hommus chicken with salsa & brown rice
Then coat the breasts in hommus and place on a baking tray lined with baking paper. Bake 170 degrees for about 25 mins.
Salsa - Chopped cherry tomatoes, cucumber, Cilantro, 1/2 lime juice, 1/2 tsp stevia then salt and pepper to take.
Cook rice 😋
Creamy Mushroom Risotto
Creamy Mushroom Risotto 🍄🍚
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INGREDIENTS
1 tbsp olive oil
1 shallot or 1/2 white onion, diced
3 garlic cloves minced
1c mushrooms thinly sliced
1c risotto rice
2 cups vegetable stock
1/2 tbsp apple cider vinegar (Optional)*
4 tbsp nutritional yeast flakes (Optional)**
Fresh parsley to serve
Salt and pepper to taste
INSTRUCTIONS
1 Heat the olive oil in a large saute pan. Add the shallot and garlic and cook on a medium-low heat until softened.
2 Add the mushrooms and cook for a further minute.
3 Stir in the risotto rice and immediately pour in the stock and vinegar (if using). Bring to a boil then reduce to a simmer for approximately 30 minutes or until all the liquid has been absorbed and the rice is cooked. Add more hot water, if necessary.
4 Once cooked, stir in the nutritional yeast (if using), stir in a handful of chopped fresh parsley and season with salt and pepper.
Loaded Taco Soup
Loaded Taco Soup
Ingredients
For the Soup:
1 tablespoon coconut oil
1 medium red onion, diced
2 bell peppers diced (1 red & 1 green)
2 lbs ground beef (grassfed beef )
4 tablespoons chili powder
3 tablespoons cumin
2 teaspoons sea salt
2 teaspoons black pepper
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon cayenne powder (optional)
2 – 4oz cans diced green chiles
18 oz diced tomatoes
4 cups beef broth organic
For the Toppings (All Optional):
Chopped jalapeños
Diced red onion
Sliced black olives
Cilantro
Avocado
Lime
Instructions
Stovetop Directions:
Melt the coconut oil in a large pot over medium heat. Add the onion and bell pepper and sauté until slightly softened, about 3-4 minutes. Add the ground beef and sauté until cooked through. Drain any fat/liquid from the pan.
Add the chili powder, cumin, sea salt, black pepper, paprika, garlic powder, onion powder and cayenne to the pot. Stir well to combine. Next add the chiles, tomatoes and beef broth and stir once more. Bring the soup to a gentle boil and then reduce the heat and simmer for 15-20 minutes. Serve with any or all of the toppings listed above! Enjoy!
Instant Pot Directions:
Turn your Instant Pot on and select the "Sauté" mode. Add the ghee/coconut oil to the pot, and once melted, add the onion and bell pepper and sauté until slightly softened, about 3-4 minutes. Add the ground beef and sauté until cooked through. Drain any fat/liquid from the pot.
Add the chili powder, cumin, sea salt, black pepper, paprika, garlic powder, onion powder and cayenne to the pot. Stir well to combine. Next add the chiles, tomatoes and beef broth and stir once more. Seal the Instant Pot lid and set it to "Soup" mode. Press the "-" (minus) button to reduce the cooking time to 20 minutes.
When the soup is finished cooking, manually release the pressure from your Instant Pot. Serve with any or all of the toppings listed above! Enjoy!
Slow Cooker Directions:
Melt the ghee/coconut oil in a large pot over medium heat. Add the onion and bell pepper and sauté until slightly softened, about 3-4 minutes. Add the ground beef and sauté until cooked through. Drain any fat/liquid from the pan.
Add the meat/onion/bell pepper mixture to your slow cooker. Add the chili powder, cumin, sea salt, black pepper, paprika, garlic powder, onion powder and cayenne to the slow cooker and stir well to combine. Next add the chiles, tomatoes and beef broth and stir once more. Cover and cook on low for 4-6 hours. Serve with any or all of the toppings listed above! Enjoy!
Egg Roll in a bowl
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Ingredients
1 1/2 lbs organic grass fed ground beef or turkey
2 med onions (finely chopped / minced)
1 1/2 Tbsp organic unrefined sesame oil
1 1/2 tsp organic ginger (powdered)
1/2 tsp organic black pepper
4 cloves garlic, minced
1/2 tsp salt (or to taste)
1/16 tsp stevia extract (optional)
1/2 Tbsp organic crushed red pepper (optional)
2 Tbsp organic apple cider vinegar
1/3 cup organic beef broth
9 cups shredded cabbage
1 1/2 cups shredded carrot
4 tsp organic tamari
Instructions:
Place meat in large pan and cook until browned.
On medium high heat, add the onions and sesame oil. Cook until lightly browned.
Reduce heat to medium.
Add spices, sweetener, red pepper, wine, and broth to the pan and stir well.
Add the cabbage and stir to coat.
Cook, stirring frequently until the cabbage slightly wilts.
Add carrots and cook for 2-3 minutes until soft.
Add tamari to taste and adjust flavorings as desired.
Serve plain or over rice or cauliflower rice.
Protein Pancakes simple
1scoop Arbonne Protein Powder
1egg
1/4 cup water
Mix well
Roasted Butternut Squash Soup
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Ingredients:
1 large organic butternut squash (about 5 lbs)
1 organic green apple, sliced and cored
1 small organic yellow onion, chopped
2 organic carrots, chopped
3 tbsp olive oil
2 tsp cinnamon
1 1/2 tsp salt
1/2 tsp cumin
1 tsp chili powder
2 tbsp coconut oil
3 cups organic chicken broth
Combine all ingredients in large stock pot and bring to a boil.
Boil until vegetables are soft
Purée mixture and serve warm.
**Add 1 scoop Arbonne Chai Protein Powder for extra tasty flavor!
Chicken Pot Pie
Ingredients
For Pie Crust:
2 Batches Ultimate Gluten-Free Flakey Pie Crust
Ingredients
1 1/4 cup plus 2 Tablespoon Bob’s Red Mill Gluten Free 1 to 1 Flour Baking Flour
1/2 teaspoon salt
1/2 cup Spectrum Organic Shortening
1 large egg
4 Tablespoons unsweetened organic applesauce
tapioca flour for rolling
Instructions
To a food processor, add shortening, egg, salt and applesauce. Blend for 20 seconds.
Add gluten free flour and blend until dough comes together, about 30 seconds.
Scoop out dough with a rubber spatula, shape into a disk and cover with plastic wrap. Refrigerate for 45 minutes or overnight. Allow dough to get soft to touch before rolling if refrigerating overnight.
Place dough between 2 wax/parchment papers and dust lightly with tapioca flour. Roll crust out. And use as directed in recipe.
Bake at 350 degrees for 60 minutes for a pumpkin pie/ Bake at 375 for 60 minutes for a pot pie (cover with egg wash)
Notes
If dough breaks apart too much, it is too cold, allow it to get to room temperature a bit more before rolling. Soften the edges of dough with your fingers.
When you are ready to place dough into pie plate, remove wax paper from top layer. Quickly flip wax paper onto pie plate and gently remove crust into pie plate. Another option is place a cookie sheet under wax paper, place pie tin upside down and flip both over quickly. Then remove wax paper and crust will slide into pie plate.
If you want the dough plain, you can reduce the sweetness by removing: 2 Tablespoons of applesauce and 2 Tablespoons of gluten free flour.
Recipe
1 egg white
tapioca flour for rolling
For Filling:
3 cups salted organic chicken stock
2 1/2 cups cubed and peeled organic sweet potatoes (2 medium)
1 Tablespoon olive oil
1 small organic onion minced
Homemade Organic Cashew Cream ( 1 1/2 cups water blended with 2/3 cups raw cashews)
2 cups cooked chopped Free range chicken ( I use an unseasoned Rotisserie Chicken)
3 1/2 cups frozen medley organic broccoli, peas, carrots
4 Tablespoons arrowroot
4 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon ground sage
salt & pepper to taste ( I used 2 1/2 teaspoon salt & 1/2 teaspoon ground pepper)
Instructions
Heat chicken broth and add cubed potatoes. Cook until crisp tender, about 15 minutes.
To a large stock pot, add olive oil and onion. Saute on medium heat for 5 minutes.
Make Cashew Cream. Add water and cashews to blender. Blend on high until smooth and creamy.
Add cashew cream to stock pot once onions are cooked. Add potatoes and chicken stock next. Add chicken, peas, broccoli and carrots, arrowroot, onion powder, sage and salt and pepper to taste. Stir until thickened. Set aside.
Preheat oven to 375 degrees Fahrenheit.
Make 2 Ultimate Gluten Free Flakey Pie Crusts according to recipe and divide dough into 8 balls for making 8 twelve ounce ramekins. (If making leaf cutouts, reserve 9 balls ) If making two 9” Chicken Pot Pies, then you will want to make 4 batches of dough for the double crust style pot pies.
To roll out dough for ramekins, dust cutting board or parchment paper generously with tapioca flour. Roll dough to 5” wide.
For Ramekins, Pour chicken pot pie mixture into 8 twelve ounce ramekins (leaving 1/2 inch room for bubbling). Brush edge of ramekins with egg white and gently lift dough and press over ramekin. If making leaf cutouts, roll out additional dough, cut out leaf and gently lay in the center of the ramekin. Brush with more egg white. Make slits in dough. Repeat with remaining dough and place all 8 ramekins in a baking tray in case any overspills. Bake at 375 degrees for 50 minutes or until tops are golden brown and fully cooked.
If making two 9” pies. Roll out crust for the bottom and press into pie plate. Remove any excess dough that hangs over the edges and reserve for leaf cutouts. Divide chicken mixture between both pie pans. Roll out additional pie crusts for the top. It works best if you roll out onto parchment paper and flip the paper over onto the pot pie and gently remove the paper. Crimp the edges. Make leaf cutouts and decorate tops. Brush top of pie crust with egg white. Bake at 375 degrees for 60 minutes or until top is golden brown
Notes
With this recipe I made three pie crusts for 4 twelve ounce ramekins and one 9” Double Crust Chicken Pot Pie.
Frittata
Pad Thai
wide rice noodles (Brown rice! They're as elusive as the yeti but they are out there!)
2+ tbsp olive oil.
2 spring onions, sliced
2 garlic cloves, minced
2 carrots, shaved into ribbons with a speed peeler
a large handful of mushrooms, sliced
A large handful of sugar snap peas
½ small broccoli, divided into florets
1 red pepper, finely sliced
¼ cup raw cashews, rough chop
½ cup mung bean sprouts
fresh cilantro, to garnish
SAUCE
1/4 c of Braggs liquid aminos
2-3 tbsp brown rice syrup. adjust to taste
Cook rice noodles according to package drizzle extra-virgin olive oil and toss to prevent noodles from clumping. Set aside in large sauté pan cook all vegetables and cashews over medium heat with olive oil until fork tender. Fold in rice noodles. Mix together and add amino's, brown rice syrup and roasted red pepper flakes until all ingredients and sauce are mixed together. Plate and serve with chopped cashews and cilantro as garnish.
Vegan chickpea tikka masala & brown or cauliflower rice
2 pinches salt
1 medium onion
2 tbsp olive oil
2 cloves garlic
1⁄2 lime
1-2 tbsp tikka masala paste
1 can coconut milk
1 can chickpeas drained
1 can diced tomatoes
handful grape tomatoes, halved
1 6 oz package of spinach, kale or other greens.
1 teaspoon. Garam masala
Brown rice or cauliflower rice
Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear, about 5 minutes.
Add the garlic for a further 1 minute.
Add 1 tbsp tikka masala paste, garam masala spices and the coconut milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test - Throw in the canned tomato and chickpeas and cook on a medium heat for around 5 minutes, bring to a boil. Add the greens, grape tomatoes and lime juice and gently simmer the curry for another 2 minutes.
Serve the masala and rice together.
Green apple turkey burgers with cranberry chutney
1 lbs Ground turkey
1 Granny smith apple diced small 1 Lemon juice and zest of Handful Parsley, chopped
1⁄2 small red onion, diced small For Chutney:
2 Cups frozen cranberries 1 shallot sliced thin
1TBS Apple cider vinegar 1-2 TBS brown rice syrup
1. Place the ground turkey in a large mixing bowl. Add apple, onion, parsley, lemon and zest. Shape into 4 equal burgers. Freeze for 20 mins.
2. Season the turkey burgers with salt and pepper. Place on a preheated, lightly oiled grill. Grill each side for 7 minutes until meat is thoroughly cooked. Let sit for 5 minutes.
To make Chutney:
Saute Shallot in olive oil. Add frozen cranberries and ACV. Saute until cranberries begin to burst. Add Brown rice syrup to taste. Simmer on low until thick. Serve with turkey burgers.
Cauliflower Fried Rice 2
1 or 2 eggs
frozen cauliflower rice or brown rice
1 carrot, peeled and chopped
1⁄2 C peas (sugar snaps!)
2 green onions
1 C mung beans
1c Broccoli
1/2 med onion diced.
1 clove garlic, minced
Tsp ginger minced.
pepper
2 Tablespoons Liquid aminos to taste.
Heat oil in a large nonstick skillet over med- high heat. Add olive oil to skillet and cook garlic until it sweats. Add ginger and vegetables (except mung beans) then stir fry until veg is just beginning to turn tender, 5 to 10 minutes, add mung beans and cooked rice.
Push mixture to the sides of the skillet to create an opening in the center then add the eggs and scramble. Toss mixture to combine then drizzle in liquid aminos and mix again to combine garnish with scallions.
Cauliflower & Chia See Crust
Bake crust 25 minutes at 425 alone 1st
Asparagus Sweet Potato Chicken Skillet
Asparagus Sweet Potato Chicken Skillet 🍠🍗
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Ingredients:
1 lb Chicken (Free range breasts, boneless)
Produce Organic
1/2 lb Asparagus, fresh
3 Garlic cloves
1 Sweet potato, medium
Baking & Spices
1/2 tsp Black pepper, freshly ground
1/2 tsp Red pepper
1 Salt and ground fresh black pepper
1/2 tsp Sea salt, fine
Oils & Vinegars
1 tbsp Olive oil
Liquids
1/2 cup Chicken broth or water
Cut Boneless, Skinless Chicken Breast into small pieces. Season with Salt and Pepper. In a skillet over medium heat, add Olive Oil, Garlic and chicken pieces. Sauté the chicken for about 7-10 minutes or until chicken is cooked though.
Remove chicken from the skillet. Add Sweet Potato and Chicken Broth. Cook for about 7-10 minutes or until the sweet potato is cooked.
Add Asparagusand cook for 4-5 minutes. Season with Sea Salt, Finely Ground Black Pepper and Crushed Red Pepper Flakes.
Add cooked chicken back to the skillet.
Serve and enjoy!
Gluten Free & Dairy Free Lasagna
Ingredients:
For the Cheese:
1 cup raw cashews, soaked in water for 30 mins or overnight
2 garlic cloves, peeled
1/4 cup fresh lemon juice
1 tbsp Dijon mustard
1/4 cup vegetable broth or water (or more as needed)
1.5 cups fresh basil leaves (lightly packed)
1/2 cup nutritional yeast (gives the cheese flavour)
3/4-1 tsp kosher salt (or to taste) + freshly ground black pepper
1/2 tsp onion powder (optional)
For the Lasagna:
1 Box of Brown rice lasagna noodles*
1.5 bottles of pasta sauce or use homemade marinara sauce
3 garlic cloves, minced
1 sweet onion, chopped (2.5 cups)
2 small zucchini, chopped
1 cup cremini mushrooms, sliced
1 large red pepper, chopped
1 large handful spinach
2 pre-cooked veggie burgers, crumbled (optional)
Lemon Basil Cheese Sauce (from above)
Daiya cheese (as much as desired)
Directions:
Drain and rinse soaked cashews. With the food processor turned on, drop in your garlic cloves and process until chopped. Add in the rest of the ingredients and process until smooth, scraping down the bowl as needed.
Preheat oven to 400°F. In a large skillet, sautee onion and garlic over low-medium heat for 5 minutes. Now add in the rest of the veggies and sautee for another 10-15 minutes. *Season well with Herbamare or kosher salt and black pepper.* This is key or you will have bland tasting vegetables in your lasagna.
Meanwhile, bring a large pot of water to boil. Boil lasagna noodles for 8 minutes, drain, and rinse immediately with cold water.
Add 1 cup of pasta sauce on the bottom of your casserole dish. Add a layer of noodles, half the basil cheeze sauce, half the vegetables, more pasta sauce, another layer of noodles, veggie burger crumbles (optional), the rest of the cheeze sauce, the rest of the vegetables, more pasta sauce, and finally a sprinkle of cheese.
Cover with tinfoil and prick with fork a few times. Bake at 400°F for 40-45 minutes and then remove tinfoil and broil for 5 minutes on medium. Watch closely so you don’t burn the edges. Remove and serve. Will keep in the fridge for at least 3-4 days.
Veggie Lasagna
Ingredients:
1 box Tinkyada Organic Brown Rice Pasta (Lasagne noodles)
16 oz jar of Trader Joes Tomato Basil Marinara
7 oz wedge of daiya jack style- sliced (mozzerella would be good too, I just had the jack style on hand)
1 small zuchinni sliced
1/2 onion sliced
2 cloves garlic
1/4 cup fresh basil sliced
1/2 cup mushrooms sliced
1 cup cauliflower
1 cup broccoli
Cook noodles as directed
Saute the zuchinni, onion, basil, mushrooms and garlic for 5 minutes
Partially cook cauliflower and broccoli. I cooked a couple bunches of broc and a head of cauliflower and used a cup of each for the lasagna
In a 8X11x2 1/2 inch pan cover the bottom with spaghetti sauce
layer of noodles
layer of zuchinni, onion, basil, mushroom and garlic mixture
sauce
layer of the daiya
noodles
cauliflower and broccoli layer
sauce
layer of daiya
noodles
sauce
rest of daiya
Bake in 350 oven covered for 30-40 minutes....uncover and cook another 5-10 minutes There are 9 noodles, so I used 3 for each layer.
Southwest Stuffed Sweet Potatoes
Southwest Stuffed Sweet Potatoes 🌶🍠🥑🍅
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Ingredients:
4 sweet potatoes
2 teaspoons coconut oil
1 red onion, chopped
1 red bell pepper, seeded and chopped
1 jalapeno pepper, diced
2 cloves garlic, minced
2 tomatoes, chopped
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon sea salt
2 cups fresh spinach
1 avocado, pitted and diced
Chopped fresh cilantro, for garnish
Directions:
Preheat oven to 350 degrees Fahrenheit.
Pierce sweet potatoes several times with a fork to vent, then rub with 1 teaspoon coconut oil. Place potatoes on a baking sheet and bake until tender, 45 to 60 minutes. When finished, remove from oven.
Melt remaining teaspoon of coconut oil in a skillet over medium. Add onion, bell pepper, and jalapeno; sauté for 5 minutes. Add garlic, tomatoes, cumin, chili powder, and salt and sauté for 5 minutes more, allowing the liquid from tomatoes to evaporate. Add in spinach, cooking just long enough to wilt.
Cut baked sweet potatoes in half lengthwise and lightly sprinkle with sea salt. Spoon vegetable mixture over potatoes and top each with diced avocado and chopped cilantro.
Serve warm.
Great with roasted chicken breast!
Brussels Sprout salad
Coconut Chicken Bites
Free range chicken and organic ingredients.. yes you can even on our healthy living eating plan.
Coconut Chicken Bites
Ingredients:
1 pound chicken, chopped
½ cup coconut flour
½ cup shredded coconut
1 egg
1 tsp. garlic powder
½ tsp. paprika
½ tsp. salt
½ tsp. black pepper
½ cup coconut oil, for frying
Directions:
1.) Combine all dry ingredients and spices in large shallow bowl or plate. Mix up. Set aside.
2.) Whisk egg in large bowl. Add chopped chicken to egg.
3.) Heat coconut oil in large frying pan.
4.) Coat egg covered chicken with dry ingredients, making sure to coat entire piece of chicken, add to the frying pan. Repeat for as many pieces will fit in pan.
5.) Fry until golden brown, flipping and turning chicken until cooked.
*Enjoy with organic ketchup or healthy condiment of choice
Vegetable Soup
SHRIMP AND SAUTEED SPINACH
Ingredients:
1 pound of cleaned, de-veined and shelled large shrimp
2 1/2 tablespoons of olive oil
1 1/2 tablespoons of Simply Organic Asia Sweet Ginger Garlic Seasoning
1/4 cup dry water
3 cups of Organic spinach
Cashew Cheese
Cashew Cheese Recipe
2 cups raw cashews
1/2 cup water
1/2 cup nutritional yeast
1 tsp thyme
1 tsp rosemary
1 garlic clove
pinch of salt
Mix in Vitamix or Food Processor
You can make many different variations of this with other seasonings.
Chicken Stir Fry
Haddock and Salads
Chicken and Salads
Arbonne protein pancakes
Pumpkin Spice Porridge
INGREDIENTS
· 1 1/2 cup uncooked quinoa (rinsed)
· 12 ounces almond milk
· 8 ounces of water
· 1/2 cup to 1 1/2 c pumpkin puree (a few tbsp for topping as well)
· 2 Scoops Pumpkin Spice protein
· 1 tbsp coconut oil
· 1/3 cup additional coconut cream or coconut milk
· 1/3 cup unsweetened shredded coconut
· 1 tsp cinnamon (and some for topping)
· 1/2 tsp cinnamon
· 4 tbsp maple syrup or honey
· Any additional toppings such as nuts, gluten free oats or granola, coconut sugar, etc.
· optional 2–3 tbsp of coconut sugar or raw sugar if you want it sweeter
· optional pinch of ground ginger
INSTRUCTIONS
1. See notes for making pumpkin quinoa breakfast in a slow cooker.
2. If you are using a rice cooker, rinse quinoa and place in rice cooker. Add milk and water and press rice setting.
3. If you are making this on a stove top, bring water and milk to a light boil then add quinoa and cover on low to medium low.
4. About half way through cooking (8 or 9 minutes) stir in your pumpkin puree and Pumpkin spice Protein. Cover again and wait till it’s cooked and quinoa is fluffy (about another 8-10 minutes or so).
5. Turn off rice cooker or put on warm. If using stove top, turn off heat and keep it on the burner.
6. Add in your coconut oil, liquid coconut cream (or canned coconut milk), and spices. Mix thoroughly
7. Add in your shredded coconut and maple syrup.
8. Spoon into bowls and top with 1 tbsp additional pumpkin and more cream or coconut milk for extra creaminess If you’d like.
9. Sprinkle with additional cinnamon. Garnish with toppings of choice; granola, nuts, etc. .
To make more sweet, mix more maple syrup or coconut sugar in each bowl of quinoa served or add in dried fruit.
For Stove Top – if any watery liquid remains in the bottom of the pan after adding the pumpkin and cooking for 15 minutes, then return the pot to low heat and cook, covered, for another 5 minutes.
for RICE COOKER – all the liquid will absorb on its own in about 25 minutes
DIRECTIONS SLOW COOKER QUINOA BREAKFAST- If you want to cook this in the crock pot, then you will need to add more water or milk. In the slow cooker, it’s 2 1/2 cup to 3 cups liquid to 1 cup quinoa. I always like to start off with less liquid and then add more if need be. so 1 cup quinoa with 2 cups water and 1/2 cup to 1 cup almond milk or coconut milk. Add your pumpkin puree, spices, and maple syrup as well.
Cook on High for 2 hours (or until liquid is absorbed), stirring half way. Once cooked, place on warm or low and Add additional 1/3 c coconut cream or milk and stir in shredded coconut plus extra toppings/sweeteners of choice once cooked.
Chicken Fajita
Chicken Fajita
Ingredients
FOR THE FAJITA SEASONING
· ½ tablespoon chilli powder
· ½ teaspoon cayenne pepper
· 1 teaspoon paprika
· 1 teaspoon cumin powder
· 1 teaspoon ground black pepper
· 1 teaspoon salt
FOR THE CHICKEN AND PEPPERS AND ONIONS
· 2 tablespoon olive oil
· 1 teaspoon garlic — minced
· 1.5 lb free range organic chicken breast — cut into thin strips
· 2 red bell peppers — sliced
· 2 yellow bell peppers — sliced
· 2 green bell pepper — sliced
· 1 medium onion — sliced
· 1 teaspoon salt and black pepper
· Avocado slices for topping
· Cilantro — chopped for garnishing
Instructions
FOR THE FAJITA SEASONING
1. Mixing all the ingredients from the fajita seasoning recipe in a small bowl. Set aside.
FOR THE CHICKEN AND PEPPERS
1. In large bowl, add the chicken strips and half of the fajita seasoning. Mix all well to combine and set aside for about 15-30 minutes.
2. Heat olive oil over medium heat in a large skillet. Add garlic and cook for 30 seconds but be careful to not burn it. Add the chicken and cook for 10-15 minutes or until the chicken is cooked through. Stir occasionally. Set aside.
3. In the same skillet, pour more olive oil (if necessary and add onions, bell peppers and the rest of the fajita seasoning.
4. Stir fry for 5-10 minutes on medium heat. The time will depend on how tender you prefer your veggies to be. Bring the chicken into the skillet again and mix everything well to combine.
5. Top with cilantro and slices of avocado. Enjoy!
Veggie Burger
Veggie Brugers
Easy and delicious veggie burgers crafted with just 5 simple ingredients. They’re effortless to prepare and cook in only 30 minutes!
Ingredients
1 (15oz.) can of black beans, drained and rinsed (or 1 ¾ cups) (or beans of choice– see notes)
⅓ cup + 1 tablespoon gluten-free rolled oats
1 large shallot, roughly chopped (or ½ medium onion)
2 cloves garlic, roughly chopped
½ tablespoon old bay seasoning (or seasoning blend of choice– see notes)
Black pepper, to taste
Instructions
In the bowl of a food processor, add in all of the ingredients and process for 15 to 20 seconds, or until the mixture begins to come together, scraping the sides as needed. Scrape all of the mixture into a small bowl and place the bowl into the refrigerator for 30 minutes to set.
Preheat oven to 400°. Line a baking sheet with parchment paper or a silicone baking mat and set aside.
Remove the bowl from the fridge. Scoop out ½ cup sized scoops from the mixture and using wet hands, form the mixture into patties. We made 3 patties total. Place the patties onto the prepared baking sheet and place them into the oven for 15 minutes. Flip the patties over and then bake for an additional 10 minutes or until the patties are browned and feel solid.
Notes
If you would like to speed up the cooking process, you can also cook these burgers on a pan. For this. we suggest heating about 1 tablespoon of cooking oil in a large nonstick skillet over medium-high heat and cooking the patties on each side until browned, about 5 minutes per side.
We have tried this recipe with cannellini beans, red beans and pinto beans and all have worked well!
If you do not have Old bay, feel free to use a seasoning blend of your choice — just be sure to add salt the blend does not have any.
Coconut Creamed Mushrooms + Spinach
Makes 4 servings
Ingredients
1 Tbsp olive oil, or unrefined coconut oil
1/2 lb. fresh organic baby spinach
1 tsp Dijon mustard
1 cup full fat organic coconut milk, canned
1 Tbsp gluten free flour, or Arrowroot powder
1 medium sweet yellow onion, diced
3 cloves fresh garlic, minced
4 cups sliced button mushrooms
2 tsps freshly squeezed lemon juice
sea salt and freshly ground black pepper, to taste, about 1/4 teaspoon each
Instructions
In a large glass bowl, whisk your coconut milk, Dijon mustard, flour and a pinch of sea salt; whisk until really well combined.
Heat a skillet large with the oil over medium-high heat.
Add in your onions and garlic, sauté for few minutes until just beginning to soften.
Stir in your mushrooms, and continue cooking for 4-5 minutes more, stirring frequently until golden brown. Season with a tiny pinch of sea salt and pepper.
Squeeze in your fresh lemon juice and stir well.
Reduce the heat to a low, and pour in the coconut milk mixture, then simmer until just thickened, about 4 minutes or so.
Quickly add in the fresh spinach and stir until just wilted, just a minute or two.
Enjoy warm!
Shrimp Salad
1 tbsp. olive oil
1/2 lb. raw shrimp, peeled and deveined tail-on and cooked
Salt and ground black pepper
Salad:
4-6 cups romaine lettuce, washed and chopped
1 cup cherry tomatoes, cut in half
3 slices of red onions
Half avocado
2 medium boiled eggs, sliced
Vegan Feta Cheese topping if you choose
Compliant dressing of your choice.
Sweet Potato Hash Egg Muffin Cups
We’re taking baked eggs to the next level with these Sweet Potato Hash Egg Muffin Cups! These little cups of heaven are made with a homemade sweet potato hash, an egg, and salt and pepper, to taste!
Prep: 10 minutes Cook: 15 minutes Total: 25 minutes
INGREDIENTS
1 small organic sweet potato, grated (~1/2 cup grated)
1/4 cup shredded cashew cheddar cheese
1/2 tablespoon garlic powder
8 large organic eggs
salt and pepper, to taste
INSTRUCTIONS
Preheat oven to 375ºF and spray a muffin tin with coconut oil cooking spray. Alternatively, place liners in the muffin tin so clean up is easy!
Peel a medium sweet potato and use a cheese grater to grate potato.
Place 1/2 cup grated sweet potato, 1/4 cup cashew cheddar cheese, and 1/2 tablespoon garlic powder in a bowl and mix until combined.
Using a tablespoon as your scooper, scoop one heaping tablespoon of sweet potato mixture on the bottom of 8 muffin tins.
Crack a large egg on top of each cup and season with salt and pepper to taste.
Bake eggs at 375ºF for 13-15 minutes or until eggs are at desired consistency.
TIPS & NOTES
Reheat the next day in the microwave on high for 30-60 seconds.
Serving Size: 1 egg cup Calories: 103 Sugar: 1 Fat: 6 Carbohydrates: 4 Fiber: 1 Protein:
Mediterranean Avocado Salmon Salad
Marinade/Dressing:
3 tablespoons olive oil
2 tablespoons lemon juice fresh squeezed
1 tablespoon fresh chopped parsley
2 teaspoons garlic minced
1 teaspoon dried oregano
1 teaspoon salt
cracked pepper to taste
1 pound skinless salmon fillets
Salad:
4 cups Romaine lettuce leaves, washed and dried
1 large cucumber diced
2 Roma tomatoes diced
1 red onion sliced
1 avocado sliced
1/2 cup vegan feta cheese crumbled
Lemon wedges to serve
Vegan Mushroom Meatballs in Pepper Sauce
INGREDIENTS
For the Mushroom Meatballs
1 tablespoon ground flax meal + 3 tablespoons filtered water
1 cup roasted nuts (almond, pistachio, or toasted walnut halves work best)
2/3 c gluten free flour or oat flour
1 tbsp Oil or vegan butter for the pan
2/3 c chopped red onion or 1 large shallot
8 oz cremini mushrooms, sliced
3 cloves garlic, minced (1.5 tsp pre minced)
sea salt and ground black pepper, to taste
½ teaspoon paprika
1 tsp Dried parsley (see notes)
½ teaspoon onion salt
3 tbsp chopped basil
2–3 tablespoons nutritional yeast
1 tbsp gluten-free tamari soy sauce
2 c Red Pepper Sauce (or sauce of choice)
INSTRUCTIONS
Preheat oven to 400F. Line a pan with parchment
Mix your flax and water together in small bowl, set aside for 10 minutes. This creates a “flax egg.”
If you bought raw nuts, quickly toast (dry) the nuts in a skillet on medium high for 5 minutes, mix with spoon. Transfer to bowl blender and blender until fine nut meal is formed. Combine with your flour in small bowl. Set aside.
Rinse the skillet and reuse for sautéing mushrooms.
Heat 1 tbsp olive oil in large pan over medium heat. Cook and stir onions until fragrant and softened, around 3 minutes. Add the mushrooms and sauté until lightly browned and softened. Cover and cook on medium low, mixing 1-2x for about 5 minutes. Season with salt and pepper and mix again. Set aside to cool for at least 5-10 minutes.
Next place the mushrooms, onion, and garlic in a food processor or blender. Blend until a soft paste is formed. You might have to stop and scrape the sides a few times.
Combine mushroom paste in the bowl with flour/nut mix. Mix in the dried herbs, nutritional yeast, tamari, paprika, onion salt, and fresh basil. Stir until combined.
Mix in the flaxseed egg. Stir again.
If your batter is too soft, place in the fridge to chill for 30 minutes.
Using a cookie scooper batter evenly, then roll with hands to finish. Place on lined baking sheet. Continue until you have 10-12 meatballs.
Bake for 20 minutes at 400F. Remove meatballs from oven, turn over, then place back in the oven for another 10-15 minutes.
While the vegan mushroom meatballs are baking, heat your pepper sauce in a large saucepan. I like to use the same pan, so no extra mess.
Once the meatballs are done baking, combine them in the sauce pan with the pepper Pepper Sauce or sauce of choice. Mix and keep warm until ready to serve. Serve and garnish with basil and cracked pepper.
Baked Tomato Eggs (Breakfast Bombs)
Prep Time: 10 minutes
Cook Time: 20-25 minutes Total Time: 30-35 minutes
Yield: 2-3 servings
6 medium red organic tomatoes
6 large pasture-raised eggs
Sea salt to taste
Black pepper to taste
1 teaspoon flat leaf parsley, chopped (optional)
INSTRUCTIONS
Cut the top ¼ off the top of the tomato, including the stem. Using a spoon or (better yet) serrated grapefruit spoon, scrape out the inner membrane and seeds until you only have the hollow shell left. Repeat for the remaining tomatoes.
Place each tomato cut-side up on a baking sheet or in a muffin pan. Crack one egg into each tomato cup. Bake at 350 F for 20 minutes (for a softer egg) or 25 minutes (for a hard egg).
Let cool then sprinkle with salt, pepper, and the optional flatleaf parsley.
For leftovers, store in an airtight container in the refrigerator for up to 5 days.
GARLIC MUSHROOMS CAULIFLOWER SKILLET
INGREDIENTS YOU NEED
4 tablespoons unsalted butter (or ghee)
1 tablespoon olive oil
1/2 onion, chopped
1/2 head cauliflower, cut into florets
1 pound (500 g) mushrooms, cleaned
2 tablespoons low sodium vegetable stock
1 teaspoon fresh thyme leaves, chopped
2 tablespoons fresh parsley, chopped
4 cloves garlic, minced
Salt and pepper, to taste
DIRECTIONS
1. To make the cauliflower and mushrooms skillet: Heat the butter and oil in a large pan or skillet over medium-high heat. Sauté the onion until softened (about 3 minutes).
2. Add the mushrooms and cook for about 4-5 minutes on all sides. Make sure the mushrooms render as much moisture as possible. Brown them a little more if necessary, to avoid the side dish becoming soggy at the end. Keep an eye on it so they don’t burn either
3. Once mushrooms are well browned, add cauliflower florets. Cook until golden and crispy on the edges, about 8-10 minutes. Veggies must be well browned.
4. Pour in the vegetable stock and cook for 2 minutes, to reduce the sauce slightly.
5. Add thyme, 1 tablespoon of parsley, and garlic. Cook the mushrooms and cauliflower for half a minute, until fragrant. Season generously with salt and pepper, to taste, sprinkle with remaining parsley, and serve the garlic butter mushrooms and cauliflower skillet immediately. Enjoy!
CRISPY CILANTRO LIME CHICKEN THIGHS
Crispy Cilantro Lime Chicken is juicy on the inside, golden and crisp on the outside, cooked in mouth watering flavorful pan drippings!
PREP: 15 MINS
COOK: 30 MINS
TOTAL: 45 MINS
SERVES: 6
INGREDIENTS
3 tablespoons extra virgin olive oil divided
1/4 cup fresh squeezed lime juice (Juice of 2 limes)
1/4 cup fresh chopped cilantro
1 teaspoon red chili (or pepper) flakes
4 cloves garlic minced
2 teaspoons pure cane sugar
3/4 teaspoon ground cumin
6 bone-in skin-on (or off) chicken thighs
Salt and pepper to taste
Fresh cilantro leaves to serve
Lime slices or wedges to serve
INSTRUCTIONS
Preheat oven to 425°F (220°C).
In a medium-sized shallow bowl, whisk together 2 tablespoons olive oil together with the lime juice, chopped cilantro, chili flakes, garlic, sugar and cumin. Add the chicken thighs to the marinade and toss to evenly coat. Cover and refrigerate thighs for 15 minutes.
Heat the remaining one tablespoon of oil in a non stick pan or cast iron skillet over medium-high heat. Add in the thighs along with any marinade left over in the bowl, and sear chicken -- skin-side down -- for 4 minutes on each side until golden and crispy (chicken will not be fully cooked).
Transfer to preheated oven and bake until the chicken is cooked through (about 15-20 minutes).
Garnish with fresh cilantro leaves and lime slices or wedges.
Serve over steamed brown rice or cauliflower rice, and drizzle with the pan juices.
NUTRITION
Calories: 390kcal | Carbohydrates: 3g | Protein: 23g | Fat: 31g | Saturated Fat: 7g | Cholesterol: 141mg | Sodium: 113mg | Potassium: 316mg | Sugar: 1g | Vitamin A: 160IU | Vitamin C: 5mg | Calcium: 18mg | Iron: 1.2mg
Creamy Chickpea and Mushroom Rice
This healthy version of classic Italian risotto is filled with protein and fiber. The creaminess is obtained by adding mushrooms, and white rice is replaced with short-grain brown rice to increase its cardioprotective effect.
Prep time: 15 minutes
Cook time: 50 minutes
Yield: 4 servings
What You'll Need
2 cups short-grain brown (yamani) rice
3 ½ cups water
1 cup cooked chickpeas
1 large zucchini, diced
1 medium onion, diced
3 garlic cloves, minced
16 oz mushrooms, diced
¾ cup plant-based milk
1 Tbsp nutritional yeast
1 tsp ground coriander
1 tsp ground cumin
Salt to taste
How to Make It
1 In a medium saucepan, bring water to a boil and add the brown rice. Cover and lower temperature to medium-low heat. Cook for 45 minutes, then stir and set aside.
2 While the rice is cooking, in a medium skillet, sautée mushrooms over medium heat for 10 minutes.
3 Using a blender, process the cooked mushrooms with the plant-based milk and nutritional yeast until smooth. Set aside.
4 In a large skillet over medium heat, sautée the onion and garlic with 2 Tbsp of water for 5 minutes. Add the zucchini and cook for 1 minute.
5 Add the chickpeas, coriander, cumin, and salt to the skillet with vegetables and stir well. Cook for 1 minute.
6 Add the rice and the blended mushroom mixture and stir to combine.
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
INGREDIENTS
2 tablespoons pure maple syrup
4 teaspoons olive oil
1 tablespoon snipped fresh thyme
½ teaspoon salt
½ teaspoon black pepper
1 pound sweet potatoes, peeled and cut into 1-inch wedges
1 pound Brussels sprouts, trimmed and halved
Nonstick cooking spray
4 bone-in chicken thighs, skinned
3 tablespoons snipped dried cranberries
3 tablespoons chopped pecans, toasted
DIRECTIONS
Preheat oven to 425 degrees F. In a small bowl combine maple syrup, 1 tsp. of the oil, the thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the pepper. In a large bowl combine sweet potatoes and Brussels sprouts. Drizzle with the remaining 1 tbsp. oil and sprinkle with the remaining 1/4 tsp. salt and 1/4 tsp. pepper; toss to coat.
Line a 15x10-inch baking pan with foil. Heat the prepared pan in oven 5 minutes. Remove pan from oven and coat with cooking spray. Arrange chicken, meaty sides down, in center of pan. Arrange vegetables around chicken. Roast 15 minutes.
Turn chicken and vegetables; brush with maple syrup mixture. Roast 15 minutes more or until chicken is done (at least 175 degrees F) and potatoes are tender. Serve topped with pecans and cranberries.
Kale Soup
Ingredients
5–6 cups of cauliflower florets (or 3–4 cups cauliflower rice). See notes.
2– 3 tbsp curry powder or curry seasoning (turmeric is usually included in curry seasoning/powder)
1 tsp garlic powder
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp sea salt
2–3 tbsp olive oil
3/4 cup chopped red onion
1 tsp minced garlic
2 tsp olive oil or avocado oil
8 kale leaves, chopped
2 cups chopped carrots
4 cups organic vegetable broth
1 cup organic almond milk or coconut milk (the drinking kind works best and is smoother).
1/2 tsp red pepper or chili flakes (use less for a milder flavor)
1/2 tsp black pepper
Instructions
Preheat oven to 400F.
In a small bowl, toss cauliflower florets with curry powder, garlic powder, cumin, paprika, salt, and 3 tbsp oil.
Spread the cauliflower florets on a baking dish or roasting pan. Place in oven and roast for 20 -22 minutes, until tender but slightly under cooked. Remove and set aside to cool.
While the cauliflower is cooling, chop the remaining vegetables on a cutting board.
Next, place cauliflower florets in a Food Processor or blender and pulse a few times until the cauliflower resembles grains of rice. See picture in post.
Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.
Place onion, 2 tsp oil, and minced garlic in large stock pot. Saute for 5 minutes until fragrant.
Next, add in broth, milk, veggies, cauliflower rice, red chili pepper and black pepper.
Bring to a boil, then immediately reduce heat to medium-low and simmer for another 20 minutes or so, until veggies are cooked.
Taste for seasoning and add dash of sea salt before serving, if desired.
Notes
Notes on making cauliflower rice -> If you don’t have a food processor, use a sharp chef’s knife to finely chop the cauliflower. You can also buy riced cauliflower and roast it. Be sure not to over process the cauliflower when cooked. You don’t want to make a puree. Just lightly chop.