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Spinach and Avocado Breakfast

Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1
Calories 373kcal

Ingredients

  • 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)

Instructions

  • 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).

Notes

Salsa here is 1 chopped tomato with your favorite seasoning. I use chipotle powder, lime juice and sea salt.

Nutrition

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
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Mexican White Bean Soup

Course Soup
Cuisine Mexican
Keyword soup
Prep Time 30 minutes
Cook Time 1 hour 30 minutes
Servings 12
Calories 191kcal
Author Anne Rollins

Ingredients

  • 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

Instructions

  • 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.

Notes

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.

Nutrition

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
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Roasted Vegetables

Course Side Dish
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Servings 7
Calories 74kcal

Ingredients

  • 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

Instructions

  • 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!

Nutrition

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
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Vegetarian Cabbage Rolls

Course Main Course
Cuisine Mediterranean
Prep Time 20 minutes
Cook Time 1 hour 20 minutes
Servings 9
Calories 117kcal

Ingredients

  • 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

Instructions

  • 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.

Notes

Filling can be served in a green pepper or enjoyed alone.

Nutrition

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
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Black Bean Cilantro Red Pepper Salad



Course Appetizer
Cuisine Mexican
Prep Time 5 minutes
Servings 4
Calories 156kcal

Ingredients

  • 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

Instructions

  • In a medium bowl, combine black beans, cilantro and red pepper. Toss with sea salt and lime juice.

Nutrition

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
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Zoodles with Cashews, Garlic and Oil

Course Main Course
Cuisine American
Prep Time 3 minutes
Cook Time 12 minutes
Servings 10
Calories 504kcal

Equipment

  • spiralizer

Ingredients

  • 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

Instructions

  • 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.

Notes

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.

Nutrition

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
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Mango and White Bean Salad

Course Main Course
Cuisine Mexican
Prep Time 5 minutes
Servings 4
Calories 266kcal

Ingredients

  • 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

Instructions

  • Combine all ingredients in a bowl. Toss with sea salt.

Nutrition

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
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Cashew Scampi with Zoodles

Course Main Course
Cuisine Italian
Cook Time 10 minutes
Servings 2
Calories 265kcal

Ingredients

  • 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

Instructions

  • 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.

Nutrition

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
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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