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

Sweet Potato Chips

Servings 2

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.

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.

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!

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!

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
 

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.

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.

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!

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!

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!

Buffalo Bites

Prep Time 15 minutes
Cook Time 15 minutes
Servings 4
Calories 219kcal

Ingredients

  • 1 lb boneless skinless chicken thighs
  • 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

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

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.

Breakfast sweet potato hash

Prep Time 15 minutes
Cook Time 25 minutes
Servings 4
Calories 545kcal

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.

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.

Breakfast sweet potato hash with kale

Prep Time 15 minutes
Cook Time 25 minutes
Servings 4
Calories 545kcal

Ingredients

  • 1 large sweet potato peeled and diced
  • 1 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)
  • 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

Summer Patty

Week One
Low Carb
embodyReboot
Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4
Calories 168kcal

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.

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.

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!

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!

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!

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.

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!

Greek Dressing

Ingredients

  • 1 cup extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 tbsp Penzeys greek dressing

Instructions

  • Add all ingredients and shake well before using

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

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!

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!

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.

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.

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.

Spicy Vegatables

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

Go To Kale Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Servings 2
Calories 98kcal

Ingredients

  • 5 cups kale
  • 1 green bell pepper
  • 2 scallion

Instructions

  • Chop Kale or use pre washed.cut kale and place in large bowl
  • Chop green bell pepper and add to bowl
  • Cut in 2 green scallion

Notes

I like to leave a bowl of this in the fridge for when I want to reach in and grab something. This increases the chances of grabbing a salad!

Salad w/ Tuna

Calories 348kcal

Ingredients

  • 3 oz mixed greens
  • ½ can tuna
  • 3 tbsp hemp hearts

embodyDressing

Course Side Dish
Cuisine Mediterranean
Keyword dressing
Prep Time 5 minutes
Servings 30
Calories 7kcal

Ingredients

  • 1 cup olive oil
  • 1/2 cup red wine vinegar
  • 1 T Greek Seasoning

Instructions

  • Mix all in mason jar and add a few tablespoons to the salad

Roasted Broccoli with Balsamic Vinegar

Course Snack
Cuisine American
Keyword vegetable
Prep Time 5 minutes
Cook Time 30 minutes
Servings 4
Calories 45kcal

Ingredients

  • 4 cups broccoli
  • 4 T balsamic vinegar

Instructions

  • Preheat oven to 350
  • Chop florets into small bite sized pieces and place in a bowl
  • Add balsamic vinegar and toss well
  • Place broccoli on a baking sheet and bake for about 25 minutes or until broccoli is soft and vinegar is fragrant.

Notes

This can be used as a snack, salad addition or addition to another meal. Very versatile!

Stuffed Green Pepper Glop

Servings 4
Calories 372kcal

Ingredients

  • 1 onion
  • 4 cloves of garlic
  • 1 1/2 tsp cumin
  • salt
  • pepper
  • 1 tsp cinnamon
  • 1 pound of ground beef
  • 4 cups of riced cauliflower
  • 4 large green peppers chopped
  • 20 oz tomato sauce

Instructions

  • Brown onion with seasonings in olive oil
  • Wait until seasonings are fragrant
  • Add ground beef and brown
  • Add riced cauliflower
  • Add tomato sauce and for 10 minutes
  • Add chopped green peppers
  • Cook down until consistency is similar to Sloppy Joe

embodyKiss Smoothie

Course Breakfast
Cuisine American
Keyword smoothie
Prep Time 5 minutes
Servings 1
Calories 393kcal

Ingredients

  • 4 oz Almond Milk
  • 1/2 Banana
  • 2 T Almond butter
  • 1/2 tsp Cocoa
  • 1 T Hemp seed
  • 1 T Ground flaxseed – 1 tablespoon

Instructions

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

Breakfast sweet potato hash with kale

Prep Time 15 minutes
Cook Time 25 minutes
Servings 4
Calories 545kcal

Ingredients

  • 1 large sweet potato peeled and diced
  • 1 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)
  • 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

Tempeh Stir Fry

Course Main Course
Cuisine Chinese
Keyword Power
Prep Time 2 minutes
Cook Time 10 minutes
Servings 2
Calories 133kcal

Ingredients

  • 1 pack Tempeh
  • 2 T coconut oil
  • 2 T coconut aminos

Instructions

  • Heat coconut oil in skillet over medium heat
  • Crumble tempeh in pan and heat through (about 2-3 minutes)
  • Add in the aminos to finish, cooking about another 2 minutes.

Notes

Serve over Kale Salad or with Rice Cauliflower
You can cook tofu the same way. You will need to cut the tofu block horizontally and then into bite sized blocks.

Overnight Cinnamon-rolled Oats

Course Breakfast
Prep Time 5 minutes
Total Time 12 hours
Servings 3
Calories 139kcal

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 3 tbsp egg white
  • 2 tbsp hemp hearts
  • 1/2 tsp cinnamon
  • 1 dried date finely diced
  • 1/4 banana

Instructions

  • Combine all ingredients besides banana in a medium jar and mix.
  • Cover, and let it sit overnight.
  • Add sliced banana when you are ready to eat.

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!

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!

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!

Easy Chicken Satay over Cauliflower Rice

Course Main Course
Cuisine Chinese
Prep Time 10 minutes
Cook Time 20 minutes
Servings 10
Calories 327kcal

Ingredients

  • 14 oz coconut milk 1 can, full fat
  • MARINADE:
  • 1 lb chicken thighs boneless skinless, cut into 2cm/4/5″ pieces (Note 2)
  • 1 tbsp curry powder
  • 1 tsp raw honey
  • 2 tsp red curry paste
  • 1 tsp salt
  • THAI PEANUT SAUCE:
  • 2 tbsp red curry paste
  • 3/4 cup natural peanut butter smooth
  • 4 T raw honey
  • 2 tsp dark soy sauce
  • 1 tsp salt
  • 2 tbsp cider vinegar
  • 3/4 cup water

Instructions

  • Mix together the chicken and Marinade with 1/4 cup of coconut milk, and set aside for at least 20 minutes
  • Thread onto skewers – I do 4 to 5 pieces each.
  • Heat 1 1/2 T oil in a large non stick pan over medium high heat.
  • Cook skewers in batches for 3 minutes on each side until golden.
  • THAI PEANUT SAUCE:
  • Place remaining coconut milk and Peanut Sauce ingredients in a saucepan over medium low heat.
  • Stir to combine then simmer for 5 minutes.
  • Adjust consistency with water – it should be a pourable but thickish sauce.
  • Cover with lid and keep warm while cooking skewers.
  • Serve peanut sauce over chicken with cauliflower rice.

Easy Chicken Satay over Cauliflower Rice

Course Main Course
Cuisine Chinese
Prep Time 10 minutes
Cook Time 20 minutes
Servings 10
Calories 327kcal

Ingredients

  • 14 oz coconut milk 1 can, full fat
  • MARINADE:
  • 1 lb chicken thighs boneless skinless, cut into 2cm/4/5″ pieces (Note 2)
  • 1 tbsp curry powder
  • 1 tsp raw honey
  • 2 tsp red curry paste
  • 1 tsp salt
  • THAI PEANUT SAUCE:
  • 2 tbsp red curry paste
  • 3/4 cup natural peanut butter smooth
  • 4 T raw honey
  • 2 tsp dark soy sauce
  • 1 tsp salt
  • 2 tbsp cider vinegar
  • 3/4 cup water

Instructions

  • Mix together the chicken and Marinade with 1/4 cup of coconut milk, and set aside for at least 20 minutes
  • Thread onto skewers – I do 4 to 5 pieces each.
  • Heat 1 1/2 T oil in a large non stick pan over medium high heat.
  • Cook skewers in batches for 3 minutes on each side until golden.
  • THAI PEANUT SAUCE:
  • Place remaining coconut milk and Peanut Sauce ingredients in a saucepan over medium low heat.
  • Stir to combine then simmer for 5 minutes.
  • Adjust consistency with water – it should be a pourable but thickish sauce.
  • Cover with lid and keep warm while cooking skewers.
  • Serve peanut sauce over chicken with cauliflower rice.

Sauteed Winter Greens Mix

Course Side Dish
Cuisine American
Keyword vegan
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4
Calories 120kcal

Ingredients

  • 1 head kale
  • 1 head collards
  • 1 cup red cabbage shredded
  • 1 vidalia onion
  • 1 T sesame seeds
  • 2 cloves garlic
  • 2 T coconut oil
  • 2 T dijon mustard

Instructions

  • Heat oil in skillet over med heat
  • Cook onion, garlic until golden and fragrant
  • Add sesame seeds until golden brown
  • Increase heat to med high, add cabbage and cook until soft (about 5 min)
  • Add kale and collards and cook another 5-7 minutes or until desired tenderness.
  • Drizzle with mustard and serve

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.

Vegetable Chicken Soup

Prep Time 15 minutes
Cook Time 2 hours
Servings 8

Ingredients

  • 1 Roasting chicken
  • 1 bunch Rhubarb
  • 5 carrots
  • 3 cups riced cauliflower
  • 4 celery
  • 12 cups water

Instructions

  • Cook down leftover carcass in a full pot with any (borderline) veggies. Veggies that you are about to throw away. We even added an apple one time.
  • Let it cook for an entire day.
  • Keep adding water to make sure the pot stays at 12 cups.
  • Remove chicken carcass and veggies. Remove chicken from carcass.
  • Cut up all veggies and place in stock
  • Add chicken to stock
  • Add riced cauliflower and cook down until veggies are tender.

Notes

This is an opportunity to add any leftover vegetables. I make one pot of soup a week and don’t throw away any vegetables.  I added udon noodles for my kids one time. I left the noodles in the fridge and they added them to each bowl.