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Veg and Eggs Breakfast

Course Breakfast
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings 1
Calories 231kcal

Ingredients

  • 2 cups of veggies kale, asparagus, brussels sprouts all work – spinach too but double the amount
  • 2 Eggs
  • 1 tsp EVOO

Instructions

  • Boil water and place eggs in. Boil for 11 minutes. Remove and immediately run under cold water. Soak in cold water r place in cold water in fridge for 3-5 minutes. Remove, crack and peel.
  • Heat oil in skillet and add veggies to cook. I recommend chopping asparagus to bite sized pieces. Cook 3-5 minutes until tender and add to a bowl. Slice and cube hard boiled eggs and add to veggies. Season with fresh herbs or spice of choice!

Notes

Cook large batches of hard boiled eggs ahead of time and leave in the fridge.
Season veggies while you saute for added and more complex flavors.

Nutrition

Calories: 231kcal | Carbohydrates: 12g | Protein: 17g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 327mg | Sodium: 176mg | Potassium: 779mg | Sugar: 1g | Vitamin A: 13862IU | Vitamin C: 161mg | Calcium: 250mg | Iron: 4mg
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Fast Vegan Wraps

This is perfect for eating on the go.
Prep Time 10 minutes
Servings 1
Calories 187kcal

Ingredients

  • 2 leaves blanched collard green
  • 1/2 pepper green, yellow, orange, and red
  • 6 tbsp garlic hummus
  • 2 tsp Greek Dressing with apple cider

Greek Dressing with apple cider vinegar

    Instructions

    • Blanch 2 collard green leaves and set aside
    • Slice bell pepper into thin strips
    • Place half of the pepper slices and hummus into each collard green leave
    • Drizzle them both with the Greek dressing
    • Fold them into a wrap to serve

    Nutrition

    Calories: 187kcal | Carbohydrates: 18g | Protein: 8g | Fat: 11g | Saturated Fat: 2g | Sodium: 426mg | Potassium: 352mg | Fiber: 7g | Sugar: 2g | Vitamin A: 1224IU | Vitamin C: 55mg | Calcium: 81mg | Iron: 2mg
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    French Lentil Soup

    Prep Time 30 minutes
    Cook Time 40 minutes
    Servings 8
    Calories 273kcal

    Ingredients

    • 2 cups French green lentils
    • Water to cover beans
    • 2 tbsp olive oil
    • 1/2 sweet onion diced
    • 1/2 green pepper chopped
    • 1/2 orange pepper chopped
    • 1/2 yellow pepper chopped
    • 1/2 red pepper chopped
    • 4 organic carrots chopped (no need to peel)
    • 32 oz vegetable broth
    • fresh thyme and dill handful from the garden

    Instructions

    • Prepare lentils by boiling lentils for 1 minute in enough water to cover beans.
    • Drain water from lentils.
    • Heat olive oil, peppers, onions, garlic, and ginger.
    • Add lentils.
    • Mix with seasonings.
    • Add vegetable broth and fresh herbs.
    • Simmer for 40 minutes over medium heat and stir often or it will burn.

    Nutrition

    Calories: 273kcal | Carbohydrates: 43g | Protein: 16g | Fat: 4g | Saturated Fat: 1g | Sodium: 481mg | Potassium: 747mg | Fiber: 20g | Sugar: 5g | Vitamin A: 5868IU | Vitamin C: 44mg | Calcium: 47mg | Iron: 5mg
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    Vegan Post Workout Smoothie

    Cook Time 5 minutes
    Servings 1
    Calories 372kcal

    Ingredients

    • 1/2 banana frozen
    • 1 cup strawberries frozen
    • 1 cup almond milk
    • 1 tbsp almond butter
    • 1 tbsp hemp seed
    • 1 tbsp flax seed
    • 3 iced cubes frozen 😉

    Instructions

    • Blend

    Nutrition

    Calories: 372kcal | Carbohydrates: 32g | Protein: 14g | Fat: 23g | Saturated Fat: 2g | Sodium: 331mg | Potassium: 633mg | Fiber: 10g | Sugar: 15g | Vitamin A: 78IU | Vitamin C: 90mg | Calcium: 425mg | Iron: 4mg
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    Red Bean Collard Wraps

    Are you missing sandwich wraps? This is the perfect summer food and great for a picnic lunch or just a nice summer lunch.
    Prep Time 30 minutes
    Cook Time 1 hour
    Servings 12
    Calories 293kcal
    Cost 1

    Ingredients

    • 12 Collard Greens Leaves
    • 3.5 cups dried red beans
    • 5 cups water water for red beans
    • 1 cup tapioca flour
    • 1 inch ginger grated
    • 1 tsp salt
    • 1 tsp pepper
    • 2 cloves garlic minced
    • 1 tbsp coconut oil
    • 2 red pepper sliced thin
    • 2 yellow pepper sliced thin
    • 2 orange pepper sliced thin
    • 12 cups mixed greens

    Greek Dressing with Apple Cider Vinegar

    Instructions

    Blanch Collard Green

    • Cut the thickest part of the stem.
    • Boil water in a large pan.
    • Drop leaves in water and leave in for 3-4 minutes.
    • You can prepare many leaves and refrigerate for later use. Prepared leaves can be left in the fridge in a ziplock bag with paper towel.

    Prepare Red Bean Patties

    • Boil red beans for one minute and take off stove. Leave beans in the hot water for 1 hour.
    • Drain water from beans
    • Add tapioca flour and seasonings. Use and immersion blender to create a "hummus" like consistency.
    • Heat coconut oil in a cast iron skillet.
    • Scoop tbsp of red bean mixture and roll into a patty.
    • Drop in hot cast iron skillet and brown each side.
    • Prepare 2 patties for each collard wrap.

    Prepare Collard Green Wraps

    • Open collard leaf and line sliced peppers on the leaf.
    • Add 1 cup of mixed greens
    • Add patties on top of greens
    • Make as many as you want and store remaining ingredients in fridge.

    Greek Dressing

    • Mixed greek dressing ingredients.
    • Drizzle on prepared collard green wrap.

    Just wrap it up and take a bite. 😉

      Nutrition

      Calories: 293kcal | Carbohydrates: 47g | Protein: 14g | Fat: 6g | Saturated Fat: 2g | Sodium: 220mg | Potassium: 945mg | Fiber: 10g | Sugar: 3g | Vitamin A: 2238IU | Vitamin C: 102mg | Calcium: 82mg | Iron: 4mg
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      embody Stirfry

      Ingredients

      • 4 oz chicken
      • 1 tbsp coconut oil
      • 2 cups string beans
      • seasoning (salt, pepper, and red pepper flakes) use whatever dry spices you like

      Instructions

      • Saute all ingredients
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      Sweet Potato Chips

      Servings 2
      Calories 97kcal

      Ingredients

      • 1 large sweet potato
      • 1 tsp salt

      Instructions

      • Slice a sweet potato thin like a potato chip
      • Sprinkle chips with salt
      • Line a pan with a sheet of tin foil
      • Lay chips on pan
      • Leave in the toaster oven until chips or cooked all the way. Leave the chips in a little longer to get crispy.

      Nutrition

      Calories: 97kcal | Carbohydrates: 23g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 1225mg | Potassium: 381mg | Fiber: 3g | Sugar: 5g | Vitamin A: 16031IU | Vitamin C: 3mg | Calcium: 34mg | Iron: 1mg
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      Zoodles w/Sausage Bolognese

      10 servings (You will only need 2 servings this week, so freeze the remaining 8 servings for emergency meals and for later in the 28 day challenge)
      Course Main Course
      Cuisine Italian
      Keyword low carb
      Prep Time 10 minutes
      Cook Time 1 hour 20 minutes
      Servings 10
      Calories 387kcal

      Ingredients

      • 2 lbs sweet Italian sausages Trader Joe's brand preferred
      • 2 tbsp olive oil + 1 tsp
      • 3 cloves garlic or squares
      • 1 sweet onion diced
      • 2 lbs ground turkey organic 85% lean
      • 2 tbsp Penzey's pasta seasoning
      • 2 15 oz cans of tomato sauce Trader Joes
      • 28 oz can of san marzano peeled tomatoes
      • 1 zucchini or a pack of zoodles
      • 1 basil square or 1 tbsp fresh chopped basil

      Instructions

      • Brown sausages in a pan over medium heat with 2 tbsp olive oil or on a grill. (Sausages do not need to be cooked thoroughly. You only need to cook them enough to comfortably cut them up.)
      • Remove sausages from pan and cut into 1 inch slices.
      • In the pan, brown 2 garlic squares and onion.
      • Add ground turkey and brown it.
      • Add pasta seasoning, tomato sauce, tomatoes, and sausage.
      • If you have any yummy things from your garden this is the time to add them in. I have added broccoli, spinach and fresh basil.
      • Cook for an hour over medium-low heat.
      • Heat zoodles in skillet – see notes below.
      • Combine zoodles and sauce and enjoy!

      Notes

      Zoodles
      I don’t recommend getting your zucchini pre-spiralized. I have bad luck with the quality of the zoodles.
      Spiralize 1 medium zucchini.
      Brown 1 tsp of olive oil with 1 garlic square and 1 basil square.
      Heat noodles in pan. Cook to your desired tenderness.

      Nutrition

      Calories: 387kcal | Carbohydrates: 5g | Protein: 30g | Fat: 28g | Saturated Fat: 9g | Cholesterol: 99mg | Sodium: 940mg | Potassium: 679mg | Fiber: 1g | Sugar: 3g | Vitamin A: 338IU | Vitamin C: 9mg | Calcium: 28mg | Iron: 2mg
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      Chopped Apple with Walnuts

      Course Snack
      Cuisine American
      Keyword nuts
      Prep Time 1 minute
      Total Time 1 minute
      Servings 1
      Calories 286kcal

      Ingredients

      • 1 apple
      • 1/4 cup walnuts
      • 1 T seed mix hemp, flax, chia

      Instructions

      • Chop apple and place in bowl.
      • Measure 1/4 cup walnuts and place in baggie to crush with rolling pin.
      • Add nuts and seeds to bowl and toss until thoroughly mixed.

      Notes

      I keep a mason jar of seed mix on the counter to cut down on the number of containers I need to take out.  I mix 1 cup of hemp, flax and chia each and shake well in the mason jar.  I scoop out the blend for soups, salads, and granola!

      Nutrition

      Calories: 286kcal | Carbohydrates: 30g | Protein: 8g | Fat: 24g | Saturated Fat: 2g | Sodium: 2mg | Potassium: 324mg | Fiber: 6g | Sugar: 20g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 40mg | Iron: 1mg
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      Chopped Apple and Cinnamon

      Course Snack
      Cuisine American
      Keyword apple
      Prep Time 2 minutes

      Ingredients

      • 1 apple
      • 1/4 tsp cinnamon

      Instructions

      • Chop any varietal of apple into bite sized pieces and place in a bowl. Add cinnamon and toss.

      Notes

      Lemon or lime juice will give a little extra flavor if you’re adventurous!
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      Blackened Salmon

      Course Main Course
      Cuisine American
      Keyword cajun
      Prep Time 5 minutes
      Cook Time 10 minutes
      Servings 2
      Calories 375kcal

      Ingredients

      • 1 lb salmon fillets
      • 2 tsp paprika
      • 1 tsp black pepper
      • 1 tsp salt
      • 2 tsp ghee
      • 1 tsp thyme

      Instructions

      • Melt ghee in the microwave, then completely coat salmon fillets (skin removed).
      • Combine paprika, salt, pepper, and thyme and cover all sides of the salmon.
      • Heat a large cast iron skillet to medium and cook salmon 3 to 5 minutes per side until it is blackened and the texture you want.
      • Note – If cast iron skillet is seasoned, you do not need to add grease before putting in the salmon. If it is not seasoned, rub 2 teaspoons melted ghee onto it with a paper towel prior to heating.

      Nutrition

      Calories: 375kcal | Carbohydrates: 2g | Protein: 45g | Fat: 20g | Saturated Fat: 5g | Cholesterol: 138mg | Sodium: 1264mg | Potassium: 1164mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1224IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 2mg
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      Arancini

      Prep Time 10 minutes
      Cook Time 30 minutes
      Servings 7
      Calories 186kcal

      Ingredients

      • 4 cups Riced Cauliflower
      • 1 T cashews crushed
      • 1 eggs
      • 1 cup almond flour
      • 1/2 cup tapioca flour
      • 1 cup coconut oil

      Instructions

      • Cook frozen riced cauliflower in barely greased sauce pan for 5 minutes or until warm throughout.
      • Place cashews in a bag and crush with rolling pin
      • Heat coconut oil in skillet over high heat
      • Once cauliflower is well done, place in mixing bowl with cashew, egg and 1/2 cup of almond flour and 1/4 cup of the tapioca flour
      • In a separate bowl, mix remaining almond flour (1/2 cup) and tapioca flour (1/4 cup).
      • Use 1 T to scoop cauliflower mixture and form a ball
      • Roll cauliflower ball in almond tapioca flour mix
      • Pan fry balls in skillet (do not crowd the pan)
      • Drain on a paper towel and serve

      Notes

      Pre make Marinara
       

      Nutrition

      Calories: 186kcal | Carbohydrates: 16g | Protein: 6g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 23mg | Sodium: 37mg | Potassium: 291mg | Fiber: 4g | Sugar: 2g | Vitamin A: 34IU | Vitamin C: 44mg | Calcium: 57mg | Iron: 1mg
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      Mini Sweet Potato Latkes

      Course Appetizer, Main Course
      Cuisine American
      Keyword vegan, vegetable
      Prep Time 5 minutes
      Cook Time 45 minutes
      Total Time 50 minutes
      Servings 8
      Calories 168kcal

      Ingredients

      • 3 sweet potato
      • 1 egg
      • 2 scallion
      • 2 T tapioca flour
      • 1/4 cup tapioca flour
      • 1/2 cup almond flour
      • 1/4 cup coconut oil
      • 1-2 T hot sauce optional

      Instructions

      • Bake sweet potato at 350 for 30 minutes.
      • Peel skin from potato after baking.
      • Heat oil in skillet over med/high heat.
      • Whip baked potato in blender and place in a bowl.
      • Add egg, scallion, 2T tapioca flour and hot sauce option.
      • Stir together well (avoid putting back in the blender here as the tapioca flour may get too sticky)
      • Mix almond flour and remaining tapioca flour and spread on a plate.
      • Using an ice cream scoop or the tablespoon, scoop out balls of mix, roll in the flour mix and flatten.
      • Place cakes in hot coconut oil for 1-2 minutes on each side or until crispy, golden brown.
      • Remove from oil and let drain on a paper towel and serve.

      Notes

      Double or triple the batch for a healthy, but yummy cocktail party hors d’oeuvre! You may need slightly more oil when tripling the batch.

      Nutrition

      Calories: 168kcal | Carbohydrates: 17g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Cholesterol: 20mg | Sodium: 78mg | Potassium: 180mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6976IU | Vitamin C: 3mg | Calcium: 35mg | Iron: 1mg
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      Sauteed Broccoli & Cashews

      Course Main Course
      Cuisine Chinese
      Prep Time 5 minutes
      Cook Time 10 minutes
      Servings 2
      Calories 188kcal

      Ingredients

      • 1 tbsp apple cider vinegar
      • 2 tbsp horseradish
      • 1 tbsp avocado oil
      • 2 frozen garlic squares or cloves minced if using cloves
      • 1/8 cup coconut aminos
      • 1/4 cup cashews crushed
      • 20 heads chinese broccoli bok choy or yuk choy are nice alternatives
      • 1/4 tsp red pepper flakes use less or more depending on how spicy you like your food

      Instructions

      • Add apple cider vinegar to hot saute pan, and immediately add horseradish (ACV may slightly evaporate).
      • Add avocado oil and garlic to pan.
      • Once garlic becomes fragrant or golden brown on the edges, add coconut aminos and crushed cashews.
      • Add in Chinese broccoli and cook until greens are tender (5-7 minutes).
      • Season with red pepper flakes.

      Nutrition

      Calories: 188kcal | Carbohydrates: 11g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Sodium: 409mg | Potassium: 143mg | Fiber: 1g | Sugar: 2g | Vitamin A: 74IU | Vitamin C: 4mg | Calcium: 14mg | Iron: 1mg
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      Red Bean Burger

      Course Main Course
      Cuisine American
      Prep Time 5 minutes
      Cook Time 15 minutes
      Servings 4
      Calories 152kcal

      Ingredients

      • 1 15 oz can of red kidney beans
      • 1/4 tsp ginger diced
      • 1/4 tsp sea salt
      • 1/2 tbsp sesame seeds
      • 1 tbsp coconut butter
      • 1/2 cup almond or tapioca flour
      • 1 tbsp coconut oil

      Instructions

      • Melt coconut butter in a medium saute pan and add sesame seeds.
      • Stir over medium heat until butter is melted and seeds are fragrant (2-3 minutes).
      • Add the can of kidney beans, increase heat to medium high, and cook until beans are soft. Use a pastry blender to mash beans into a paste consistency.
      • Add ginger and sea salt.
      • Remove from heat and roll into 8 small balls.
      • Flatten and coat with almond or tapioca flour.
      • Add coconut oil to still hot saute pan and pan sear burger for 1-2 minutes on each side until crispy.

      Notes

      You can add different seasonings depending on your taste. Experiment and have fun!

      Nutrition

      Calories: 152kcal | Carbohydrates: 23g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Sodium: 147mg | Potassium: 11mg | Fiber: 1g | Sugar: 1g | Calcium: 22mg | Iron: 1mg
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      Nut and Berry Cereal

      Course Breakfast
      Cuisine American
      Keyword berries
      Prep Time 2 minutes
      Servings 1
      Calories 367kcal

      Ingredients

      • 1/3 cup walnuts – crushed
      • 1 T hemp hearts/seeds
      • 1 T flax seed
      • 1 tsp shredded coconut
      • 1/3 cup blueberries
      • 4 strawberries
      • 4 oz almond milk

      Instructions

      • Combine all ingredients and enjoy!

      Nutrition

      Calories: 367kcal | Carbohydrates: 22g | Protein: 8g | Fat: 28g | Saturated Fat: 2g | Sodium: 164mg | Potassium: 193mg | Fiber: 6g | Sugar: 10g | Vitamin C: 33mg | Calcium: 162mg | Iron: 1mg
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      Chia Seed Pudding with Nuts and Berries

      Course Breakfast
      Prep Time 5 minutes
      Total Time 1 hour
      Servings 4
      Calories 262kcal

      Ingredients

      • 1/2 cup chia seeds
      • 2 cups unsweetened vanilla coconut milk
      • 1/2 cup toasted coconut flakes
      • 1 cup blueberries
      • 2 T walnuts

      Instructions

      • In a large bowl, whisk together the chia seeds and the coonut milk.
      • Cover and refrigerate overnight.
      • Sprinkle coconut flakes on a baking sheet and broil on medium-high for 1 minute or until golden brown (keep a close eye).
      • In the morning, divide into 6 containers. Top each serving with 1 tbsp of toasted coconut and enjoy!

      Nutrition

      Calories: 262kcal | Carbohydrates: 21g | Protein: 5g | Fat: 19g | Saturated Fat: 9g | Sodium: 8mg | Potassium: 195mg | Fiber: 11g | Sugar: 8g | Vitamin A: 20IU | Vitamin C: 4mg | Calcium: 191mg | Iron: 2mg
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      Buffalo Bites

      Prep Time 15 minutes
      Cook Time 15 minutes
      Servings 4
      Calories 213kcal

      Ingredients

      • 1 lb boneless skinless chicken breasts
      • olive oil
      • For the batter
      • ½ cup tapioca flour
      • 2 eggs
      • 1 tsp hot sauce
      • black pepper
      • Salt
      • For the sauce
      • 1/3 cup hot sauce

      Instructions

      • Cut chicken into bite size pieces (1 inch by 1 inch)
      • Mix together batter ingredients in medium bowl
      • Heat an 8 or 10 inch skillet with ¼ cup of avocado medium heat
      • Add bite size chicken into batter and toss to coat
      • Once pan is hot, add coated chicken and cook until crispy on each side
      • After chicken is cooked, remove from skillet and turn heat to low
      • Add sauce ingredients to skillet and cook until combined
      • Add chicken back to skillet and coat in sauce. Remove from heat and serve. Add additional hot sauce if preferred

      Nutrition

      Calories: 213kcal | Carbohydrates: 14g | Protein: 27g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 154mg | Sodium: 718mg | Potassium: 479mg | Sugar: 1g | Vitamin A: 185IU | Vitamin C: 17mg | Calcium: 18mg | Iron: 1mg
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      Greek Meatballs

      Ingredients

      • 2 lbs of 85% organic ground beef
      • 4 large organic eggs
      • 1-3 cups of almond flour
      • you add enough to make it easy for meatballs to be rolled
      • 1-4 tablespoons of greek seasonings

      Instructions

      • Roll and coat with coconut flour
      • Heat olive oil. Make sure the meat sizzles when you drop it in.
      • Brown each meatball.
      • Add 3 cans of 15oz of Trader Joe’s tomato sauce in the same pan. Cook for at least 60 minutes
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      My Favorite Chicken Salad

      Course Main Course
      Cuisine American
      Keyword salad
      Prep Time 10 minutes
      Servings 1
      Calories 504kcal

      Ingredients

      • ½ white meat from rotisserie chicken cubed
      • ½ very ripe avocado
      • ½ lime juice only
      • 1 tsp dill season to preference
      • salt to taste
      • black pepper to taste
      • 1/4 tsp garlic powder
      • 1 celery stalk chopped
      • ¼ red onion diced

      Instructions

      • Mix all ingredients together.
      • Use the avocado like a mayonnaise.

      Nutrition

      Calories: 504kcal | Carbohydrates: 8g | Protein: 37g | Fat: 36g | Saturated Fat: 9g | Cholesterol: 143mg | Sodium: 154mg | Potassium: 676mg | Fiber: 4g | Sugar: 2g | Vitamin A: 430IU | Vitamin C: 15mg | Calcium: 41mg | Iron: 2mg
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      Breakfast sweet potato hash

      Prep Time 15 minutes
      Cook Time 25 minutes
      Servings 4
      Calories 340kcal

      Ingredients

      • 1 1/2 pounds ground turkey use organic
      • 1 1/2 large sweet potato peeled and diced
      • one large onion diced
      • 1-2 tablespoons coconut oil
      • 2 teaspoons onion powder
      • 2 teaspoons garlic powder
      • 1 teaspoon powdered ginger
      • 2 teaspoons salt (Himalayan or Celtic sea salt)

      Instructions

      • Heat the coconut oil in a skillet.
      • Saute the diced white sweet potatoes until browned.
      • Add the onions and saute until translucent.
      • Meanwhile, brown the ground meat in another skillet or remove the contents of the first skillet and then brown the ground meat in that pan.
      • Add the spices and salt to the browned meat.
      • Mix well and add the sauteed onion and sweet potatoes.

      Nutrition

      Calories: 340kcal | Carbohydrates: 28g | Protein: 42g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 94mg | Sodium: 159mg | Potassium: 959mg | Fiber: 4g | Sugar: 5g | Vitamin A: 18131IU | Vitamin C: 3mg | Calcium: 47mg | Iron: 2mg
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      Breakfast Sweet Potato Hash and Eggs

      Prep Time 10 minutes
      Servings 2

      Ingredients

      • 1 sweet potato
      • 2 T coconut oil
      • ½ Vidalia onion
      • ¼ tsp fresh thyme or ½ tsp dried
      • ¼ sea salt
      • 2 eggs

      Instructions

      • Heat I T coconut oil in a large skillet over medium heat. Use cheese grater to grate sweet potato into shreds. Add onion and cook for 2-3 minutes. Add sweet potato and seasonings. Stir well to combine ingredients in pan. Push sweet potato mix to side of pan and add 1 T coconut oil to empty side of pan. Crack eggs and fry or scramble eggs. You can eventually mix the eggs and the hash, or serve fried eggs over the hash.
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      Breakfast sweet potato hash with kale

      Prep Time 15 minutes
      Cook Time 25 minutes
      Servings 2
      Calories 295kcal

      Ingredients

      • 1 large sweet potato peeled and diced
      • 1 large onion diced
      • 1.5 tablespoons coconut oil
      • 2 teaspoons onion powder
      • 2 teaspoons garlic powder
      • 1 teaspoon powdered ginger
      • 2 teaspoons salt Himalayan or Celtic sea salt
      • 1 cup kale

      Instructions

      • Heat the coconut oil in a skillet.
      • Saute the diced white sweet potatoes until browned.
      • Add the onions and saute until translucent.
      • Add the spices, salt, and kale.
      • Mix well and serve

      Nutrition

      Calories: 295kcal | Carbohydrates: 47g | Protein: 6g | Fat: 11g | Saturated Fat: 9g | Sodium: 2437mg | Potassium: 873mg | Fiber: 7g | Sugar: 10g | Vitamin A: 27465IU | Vitamin C: 49mg | Calcium: 122mg | Iron: 2mg

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      Summer Patty

      Week One
      Low Carb
      embodyReboot
      Course Main Course
      Cuisine American
      Prep Time 5 minutes
      Cook Time 10 minutes
      Servings 3
      Calories 224kcal

      Equipment

      • Grill

      Ingredients

      • 1 lb ground turkey
      • 6 cups spinach chopped
      • 1 tbsp olive oil
      • 2 tbsp Greek seasoning

      Instructions

      • Mix all ingredients.
      • Shape into 8 equal patties.
      • Grill patties until they are done (about 5 minutes per side).

      Notes

      Leave extras in your fridge for a hunger emergency.

      Nutrition

      Calories: 224kcal | Carbohydrates: 2g | Protein: 37g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 83mg | Sodium: 125mg | Potassium: 781mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5664IU | Vitamin C: 17mg | Calcium: 64mg | Iron: 3mg
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      Coconut Balls

      Course Snack
      Cuisine Island
      Prep Time 5 minutes
      Servings 24
      Calories 132kcal

      Ingredients

      • 1 cup unsweetened shredded coconut
      • 1/2 cup coconut oil melted
      • 1/4 cup coconut butter
      • 1/4 cup sunflower seeds
      • 1/4 cup pepitas
      • 1/2 cup cashews
      • 1/2 cup almonds
      • 2 tbsp cacao nibs
      • 1 tsp cinnamon
      • 3 medjool dates pitted
      • 1/3 cup almond milk unsweetened

      Instructions

      • Blend everything in a food processor until dough is achieved. Dough will be wet, that’s good!
      • Roll into bite sized balls then lay flat on a air-tight container and freeze.

      Notes

      Remove from freezer and let thaw 6 minutes before eating.
      They last for months but they’re so delicious I bet they won’t.

      Nutrition

      Calories: 132kcal | Carbohydrates: 5g | Protein: 2g | Fat: 12g | Saturated Fat: 7g | Sodium: 7mg | Potassium: 93mg | Fiber: 2g | Sugar: 3g | Vitamin A: 4IU | Vitamin C: 1mg | Calcium: 18mg | Iron: 1mg
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      Veggie Stir Fry (tofu or tempeh option)

      Ingredients

      • 2-3 tbsp Avocado or coconut oil
      • 1 Vidalia onion
      • 1 Red pepper seeded and chopped – 1
      • 1/2 cup Broccoli Crowns – ½ cup
      • 1/2 bloc Tofu OR
      • 1/4 cup Tempeh
      • 1/4 cup Coconut aminos

      Instructions

      • Heat oil in a skillet over medium and add onions until fragrant and soft, about 5-6 minutes. Turn the heat to med high and add the peppers and broccoli crowns. Continue to move veggies round the pan for even cooking. If adding tofu or tempeh, push veggies to one side and add tofu or tempeh. Tofu comes in a block and is usually cut horizontally then vertically in to 1” cubes. Add the coconut aminos and flip the tofu every few minutes to cook all sides of cubes. After approximately 2-5 minutes, stir all ingredients and serve!
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      Cucumber and Bell Pepper Salad

      Ingredients

      • Cucumber –
      • 1 Red Pepper
      • 1/2 Red Onion
      • 1/2 Avocado
      • 2 tbsp Cilantro – finely chopped
      • 1 Lime squeeze
      • ¼ tsp Sea salt

      Instructions

      • Adding to a large bowl, peel and chop cucumber, seed and chop pepper, red onion, avocado and cilantro. Toss with lime juice and sea salt!
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      Chocolate Peanut Butter Smoothie

      Ingredients

      • 4 oz Almond Milk
      • 1/2 Banana
      • 1 tbsp Cocoa
      • 1 tbsp Peanut Butter

      Instructions

      • Mix in a blender. Add a few ice cubes if you want!
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      Quarantine Chicken

      I was always able to find a full chicken during quarantine, so this became a go-to meal that easily fed the whole family. Not only did we enjoy the chicken, we used the carcass and all the leftover veggies for a hearty soup.
      Course Main Course
      Prep Time 20 minutes
      Cook Time 1 hour 30 minutes
      Total Time 1 hour 50 minutes
      Servings 5
      Author Nicole Kefalas

      Equipment

      • Cast Iron Skillet

      Ingredients

      Instructions

      • Preheat oven to 500 degrees
      • Cut up vegetables (skin is optional)
      • Place chicken and vegetables in one large cast iron skillet.
      • Cover chicken with oil, butter, and Penzeys spices
      • Cover vegetables with salt, pepper, and garlic salt
      • Place cast iron skillet in the oven until the chicken skin is brown (10-20 minutes it depends on the oven)
      • Cover the top of the chicken with a tin foil. Decrease oven temperature to 350 degrees and roast. It will be done when the internal temperature of the chicken breast reaches 165 degrees Fahrenheit.
      • Let the chickens sit and cool before carve. The higher temperature will lead to a juicer chicken.
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      Rattatouille

      Course Main Course
      Cuisine Mediterranean
      Keyword vegetable
      Prep Time 5 minutes
      Cook Time 25 minutes
      Servings 4
      Calories 209kcal

      Ingredients

      • 1 sweet onion
      • 4 T avocado oil
      • 1 love garlic
      • 1 zucchini
      • 1 yellow squash
      • 32 oz tomatoes canned
      • 1/2 tsp oregano
      • 3 leaves basil chopped fine

      Instructions

      • Heat oil in skillet over medium heat.
      • Chop onion and garlic and saute in oil
      • Chop the squashes into wagon wheels and add to onion and garlic
      • Allow vegetables to cook down over medium heat until soft (about 10-12 minutes)
      • Add tomatoes, cover and simmer for 10 minutes

      Notes

      This is a great basic recipe that yo can add your favorite seasonings too, or even another vegetable!

      Nutrition

      Calories: 209kcal | Carbohydrates: 19g | Protein: 4g | Fat: 15g | Saturated Fat: 2g | Sodium: 23mg | Potassium: 892mg | Fiber: 4g | Sugar: 12g | Vitamin A: 2105IU | Vitamin C: 52mg | Calcium: 54mg | Iron: 1mg
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      Greek Dressing

      Ingredients

      Instructions

      • Add all ingredients and shake well before using
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      Sausage Kale Soup

      Servings 6
      Calories 447kcal

      Ingredients

      • 2 Tbs Coconut Oil
      • 1 ⅓ cups dice Celery
      • 1 ¼ cups dice Onion Red
      • 4 frozen garlic cubes
      • 4 cups Bone Broth
      • 1 Tbs of Italian Seasoning
      • 1 Tsp Sea Salt
      • ½ teaspoons Black Pepper
      • 14 oz of Coconut Milk So Full Fat
      • 1 cup chopped Kale
      • 1 lb Ground Sausage cooked

      Instructions

      • In a large stock pot over medium heat, melt coconut oil.
      • Add carrots, celery, and red onion. Saute until onions are translucent.
      • Add garlic and continue to saute an additional minute
      • Add chicken stock, Italian seasoning, sea salt, pepper and coconut milk to the stock pot. Increase to medium high heat until it begins to simmer.
      • Reduce heat to medium and stir in kale and sausage. Cover and simmer for 20 minutes.
      • 59 minutes

      Nutrition

      Calories: 447kcal | Carbohydrates: 7g | Protein: 20g | Fat: 39g | Saturated Fat: 23g | Cholesterol: 54mg | Sodium: 960mg | Potassium: 503mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1275IU | Vitamin C: 18.4mg | Calcium: 56mg | Iron: 3.3mg
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      Sauteed Black Beans Over Cauliflower Rice

      Course Main Course
      Cuisine Mexican
      Keyword legumes
      Prep Time 15 minutes
      Servings 4
      Calories 173kcal

      Ingredients

      • 2 T avocado oil
      • 1/2 sweet onion
      • 8 oz black beans canned or presoaked from dry
      • 1 tsp cumin
      • 2 cups Riced Cauliflower
      • 4 oz vegetable broth

      Instructions

      • Heat avocado oil in skillet
      • Gently sweat onion until golden brown and fragrant
      • Add black beans and cumin
      • Stir frequently until beans are heated through
      • Remove beans and reserve
      • Add avocado oil to same skillet
      • Add riced cauliflower (option to add cayenne or chipotle for spice)
      • Once cauliflower is heated throughout, add vegetable broth and allow to simmer for 3-5 minutes
      • Plate rice cauliflower and serve black beans over. Enjoy Kale salad on the side!

      Notes

      Kale Salad recipe separate!

      Nutrition

      Calories: 173kcal | Carbohydrates: 21g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Sodium: 142mg | Potassium: 499mg | Fiber: 7g | Sugar: 4g | Vitamin A: 60IU | Vitamin C: 41mg | Calcium: 46mg | Iron: 2mg
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      Sauteed Black Beans Over Cauliflower Rice

      Course Main Course
      Cuisine Mexican
      Keyword legumes
      Prep Time 15 minutes
      Servings 4
      Calories 173kcal

      Ingredients

      • 2 T avocado oil
      • 1/2 sweet onion
      • 8 oz black beans canned or presoaked from dry
      • 1 tsp cumin
      • 2 cups Riced Cauliflower
      • 4 oz vegetable broth

      Instructions

      • Heat avocado oil in skillet
      • Gently sweat onion until golden brown and fragrant
      • Add black beans and cumin
      • Stir frequently until beans are heated through
      • Remove beans and reserve
      • Add avocado oil to same skillet
      • Add riced cauliflower (option to add cayenne or chipotle for spice)
      • Once cauliflower is heated throughout, add vegetable broth and allow to simmer for 3-5 minutes
      • Plate rice cauliflower and serve black beans over. Enjoy Kale salad on the side!

      Notes

      Kale Salad recipe separate!

      Nutrition

      Calories: 173kcal | Carbohydrates: 21g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Sodium: 142mg | Potassium: 499mg | Fiber: 7g | Sugar: 4g | Vitamin A: 60IU | Vitamin C: 41mg | Calcium: 46mg | Iron: 2mg
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      Chicken for Go-To Salad

      This is the perfect option for the busy person looking for fast solutions. Leave the chicken cooked or marinating in the fridge.
      Servings 5 servings
      Author theembodyfitness

      Ingredients

      • 4 chicken breasts
      • 1/4 cup olive oil chicken marinade
      • 1 lemon chicken marinade
      • 1/8 cup red wine vinegar chicken marinade

      Instructions

      • Marinade chicken for at least three hours. You can leave it in the fridge for the 4 days of meals.
      • Grill or pan sear chicken breast. If you are in a rush just cut up chicken breast for faster cooking.
      • Prepare salad ingredients in a bowl
      • Combine chicken and salad. Check out the Kale salad option if you want to prep salad with dressing for a couple of days.
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      embodyBerry Smoothie

      Course Breakfast
      Cuisine American
      Keyword smoothie
      Prep Time 5 minutes
      Servings 11
      Calories 11kcal

      Ingredients

      • 4 oz Almond Milk
      • 1/2 Banana
      • 3 Strawberries
      • 1/2 cup Blueberries
      • 5 leaves Baby Spinach

      Instructions

      • Mix all in blender. Add 1-2 ice cubes for a thicker smoothie.

      Nutrition

      Calories: 11kcal | Carbohydrates: 3g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 14mg | Potassium: 29mg | Fiber: 1g | Sugar: 1g | Vitamin A: 43IU | Vitamin C: 3mg | Calcium: 12mg | Iron: 1mg
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      My Favorite Chicken Salad

      Course Main Course
      Cuisine American
      Keyword salad
      Prep Time 10 minutes
      Servings 1
      Calories 504kcal

      Ingredients

      • ½ white meat from rotisserie chicken cubed
      • ½ very ripe avocado
      • ½ lime juice only
      • 1 tsp dill season to preference
      • salt to taste
      • black pepper to taste
      • 1/4 tsp garlic powder
      • 1 celery stalk chopped
      • ¼ red onion diced

      Instructions

      • Mix all ingredients together.
      • Use the avocado like a mayonnaise.

      Nutrition

      Calories: 504kcal | Carbohydrates: 8g | Protein: 37g | Fat: 36g | Saturated Fat: 9g | Cholesterol: 143mg | Sodium: 154mg | Potassium: 676mg | Fiber: 4g | Sugar: 2g | Vitamin A: 430IU | Vitamin C: 15mg | Calcium: 41mg | Iron: 2mg
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      Spicy Vegetables

      Just use whatever green vegetables are currently available. I have used kale, broccoli, and asparagus.
      Cook Time 15 minutes
      Calories 112kcal

      Ingredients

      • 2 cups green vegetables
      • 1 tsp avocado oil
      • 1-2 tsp red pepper flakes
      • 1/2 inch ginger minced
      • 1/2 inch garlic minced

      Instructions

      • Heat oil
      • add garlic and ginger
      • brown vegetables and red pepper flakes
      • saute until tender

      Nutrition

      Serving: 2g | Calories: 112kcal | Carbohydrates: 14g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Sodium: 94mg | Potassium: 614mg | Fiber: 5g |