Spinach and Avocado Breakfast
- 1 T avocado oil
- 1/2 sweet onion peeled and chopped
- 1 T turmeric root grated
- 2 C spinach
- 1/2 avocado sliced
- 1 tomato diced (optional to garnish)
- Heat oil in saute pan over medium heat and add onion and add to pan, cooking slowly until golden brown.
- Add turmeric, and then spinach cooking until wilted.
- Serve spinach to plate, add avocado (optionally top with salsa).
Salsa here is 1 chopped tomato with your favorite seasoning. I use chipotle powder, lime juice and sea salt.
Calories: 373kcal | Carbohydrates: 28g | Protein: 6g | Fat: 29g | Saturated Fat: 4g | Sodium: 74mg | Potassium: 1311mg | Fiber: 11g | Sugar: 12g | Vitamin A: 6798IU | Vitamin C: 52mg | Calcium: 117mg | Iron: 3mg
Mexican White Bean Soup
- 1 tsp coconut oil
- 1 sweet onion
- 2 cloves garlic
- 1 28 oz can crushed tomatoes + equal amount of water
- 1/2 tsp chipotle powder
- 1 tsp sea salt
- 1 tsp paprika chopped
- 2 cups butternut squash cut into cubes
- 1 cup sweet potato cubed
- 32 oz white beans 2 x 16 oz cans
- 1 13.5 oz can coconut milk full-fat
- 1 lime + extra for garnish
- 1 ripe avocado sliced
- 3 roasted red peppers
- In a large pot or slow cooker heat oil and add onion and garlic.
- Cook until golden and fragrant (2-3 minutes) and add crushed tomatoes, spices, and salt.
- Add the white beans, red peppers, squash, sweet potato and enough water to cover. Cover and let cook on low for 1 1/2 hours. If you want a little more flavor let the soup sit on simmer/low for longer or 3 hours.
- Add coconut milk and the juice from one lime.
- Serve with fresh avocado.
Freeze ½ of the soup for the second week. We recommend freezing them in 6 separate containers so it is easier to heat up anytime during the next 28 days, or if you have a food emergency this week.
Calories: 191kcal | Carbohydrates: 34g | Protein: 10g | Fat: 3g | Saturated Fat: 1g | Sodium: 428mg | Potassium: 882mg | Fiber: 9g | Sugar: 6g | Vitamin A: 4400IU | Vitamin C: 21mg | Calcium: 120mg | Iron: 4mg
- 1/4 cup olive oil
- 2 yellow onions sliced
- 4 zucchini sliced
- 2 cups green beans
- 2 cloves garlic or cloves
- 0.5 16 oz bag of baby carrots
- 2 green bell peppers de-seeded and cut into thin strips
- 2 large tomatoes cut into 1/2 inch wedges
- 2 tsp Greek seasoning
- 2 tbsp fresh parsley chopped
- Preheat oven 375 degrees.
- Brown vegetables in a large cast iron skillet with olive oil and garlic
- Sprinkle Greek seasoning on the veggies.
- Place in oven uncovered for 30 minutes.
- Toss in parsley and enjoy!
Calories: 74kcal | Carbohydrates: 16g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 19mg | Potassium: 703mg | Fiber: 6g | Sugar: 9g | Vitamin A: 1168IU | Vitamin C: 62mg | Calcium: 53mg | Iron: 1mg
Vegetarian Cabbage Rolls
- 9 cabbage leaves
- 2 tbsp olive oil
- 2 garlic squares or cloves diced if using cloves
- 4 cups cauliflower riced
- 3 15 oz cans Trader Joe’s tomato sauce or similar brand with no added sugar
- 1 yellow onion chopped
- 3 tsp black pepper
- 2 tsp salt
- 1 tsp cinnamon
- 1 tsp dill
- 1 cup red lentils
- Simultaneously preheat oven to 350 degrees and bring water to a boil in a medium pot.
- In a separate pan, heat olive oil over medium heat, then add onions, garlic, cumin, salt, pepper, cinnamon, and dill and cook until fragrant (about 2 minutes).
- Add lentils and cauliflower and continue to cook until lentils become soft (about 5-7 minutes).
- Add 1 ½ cans of 15 oz Trader Joe’s tomato sauce to lentil mixture.
- Cook down until the mixture is similar to a sloppy joe consistency. You want to be able to scoop it up without any sauce dripping.
- Blanch cabbage leaves in the boiling water – about 30 seconds, then let them cool.
- Separate lentil/cauliflower mix into 9 equal parts.
- Layer ½ a can of the tomato sauce on the bottom of a baking dish.
- Wrap 1/9 of the mixture into each cabbage leaf.
- Layer rolled leaves in pan, not to exceed more than two layers.
- Cover leaves with 1 15 oz can of Trader Joe's Tomato sauce.
- Bake in oven for 1 hour.
Filling can be served in a green pepper or enjoyed alone.
Calories: 117kcal | Carbohydrates: 16g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Sodium: 16mg | Potassium: 346mg | Fiber: 7g | Sugar: 2g | Vitamin A: 8IU | Vitamin C: 24mg | Calcium: 29mg | Iron: 2mg
Black Bean Cilantro Red Pepper Salad
- 15.5 oz black beans rinsed and drained
- 1 tbsp fresh cilantro finely chopped
- 1 red bell pepper de-seeded and diced
- 1 tsp sea salt
- 1 lime juice only
- In a medium bowl, combine black beans, cilantro and red pepper. Toss with sea salt and lime juice.
Calories: 156kcal | Carbohydrates: 28g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Sodium: 584mg | Potassium: 453mg | Fiber: 10g | Sugar: 1g | Vitamin A: 931IU | Vitamin C: 40mg | Calcium: 30mg | Iron: 2mg
Zoodles with Cashews, Garlic and Oil
- 2 tbsp coconut oil
- 1 sweet onion chopped
- 3 garlic squares or cloves diced if using cloves
- 1/4 cup cashews crushed
- 1 zucchini spiralized
- 3 tbsp Penzey’s pasta seasoning
- Heat coconut oil in a large skillet over medium heat.
- Add garlic and onion, cooking until fragrant (about 2 minutes).
- Add the cashews and stir well. Cook for about 3-5 minutes.
- Spiralize zucchini and add to skillet. Mix well, add Penzeys Pasta Seasoning and cook until noodles are at desired tenderness.
10 servings (You will only need 2 servings this week, so freeze the remaining 8 servings for emergency meals and for later in the month) If you can’t spiralize your own zucchini (recommended) you can buy it pre-spiralized.
Calories: 504kcal | Carbohydrates: 29g | Protein: 10g | Fat: 42g | Saturated Fat: 26g | Sodium: 25mg | Potassium: 921mg | Fiber: 5g | Sugar: 12g | Vitamin A: 392IU | Vitamin C: 46mg | Calcium: 85mg | Iron: 3mg
Mango and White Bean Salad
- 1 mango peeled and diced
- 1 red onion diced
- 1 green pepper de-seeded and diced
- 1 red pepper de-seeded and diced
- 2 tbsp cilantro finely chopped
- 2 scallions chopped
- 1 tomato diced
- 1 avocado diced
- 1 16 oz can white beans rinsed and drained
- 1 lime juice only
- sea salt to taste
- Combine all ingredients in a bowl. Toss with sea salt.
Calories: 266kcal | Carbohydrates: 42g | Protein: 11g | Fat: 8g | Saturated Fat: 1g | Sodium: 15mg | Potassium: 1056mg | Fiber: 11g | Sugar: 10g | Vitamin A: 1891IU | Vitamin C: 92mg | Calcium: 107mg | Iron: 4mg
Cashew Scampi with Zoodles
- 2 tbsp ghee
- ¼ cup cashews
- 3 frozen garlic squares or cloves diced if using cloves
- 1/2 tsp red pepper flakes or more, to taste
- 1/4 cup vegetable stock
- 1 lemon juice only
- Kosher salt and freshly ground black pepper to taste
- 2 zucchini spiralized
- 2 tbsp chopped fresh parsley leaves
- Melt ghee in a large skillet over medium-high heat.
- Add cashews, garlic and red pepper flakes. Cook, stirring occasionally for about 2-3 minutes.
- Stir in stock and lemon juice; season with salt and pepper to taste.
- Bring to a simmer; stir in zucchini noodles until well combined (about 1-2 minutes).
- Serve immediately, garnished with parsley, if desired.
Calories: 265kcal | Carbohydrates: 13g | Protein: 6g | Fat: 23g | Saturated Fat: 11g | Cholesterol: 38mg | Sodium: 147mg | Potassium: 658mg | Fiber: 3g | Sugar: 6g | Vitamin A: 940IU | Vitamin C: 42mg | Calcium: 51mg | Iron: 2mg
- 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
- 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.
Remove from freezer and let thaw 6 minutes before eating. They last for months but they’re so delicious I bet they won’t.
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