Print Pin
0 from 0 votes

Steel Cut Oats

Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Servings 3
Calories 360kcal

Ingredients

  • 3 cups water
  • 1 cup unsweetened almond milk
  • 1 tbsp virgin coconut oil
  • 1 cup Bob’s Red Mill steel cut oats
  • 1 cup blueberries
  • 1 banana
  • 3 tsp ground flax seed
  • 3 tsp crushed walnuts

Instructions

  • In a large saucepan, combine the water and almond milk.
  • Bring the mixture to a simmer over medium heat.
  • In the meantime, melt the coconut oil in a small skillet over medium heat.
  • Add the oats to the oiled pan and cook, stirring occasionally for about 2 minutes.
  • Stir the oats into the simmering water/milk mixture. Reduce the heat to medium-low and simmer gently for about 20 minutes, stirring occasionally, until the mixture is very thick.
  • Separate into three separate containers.
  • Add 1/3 cup blueberries and split the banana equally into each container.
  • Crush walnuts in a plastic baggie using a rolling pin and top each container with 1 tsp of walnuts and 1 tsp flaxseed.

Nutrition

Calories: 360kcal | Carbohydrates: 53g | Protein: 11g | Fat: 13g | Saturated Fat: 5g | Sodium: 123mg | Potassium: 221mg | Fiber: 9g | Sugar: 10g | Vitamin A: 52IU | Vitamin C: 8mg | Calcium: 143mg | Iron: 3mg
Print Pin
0 from 0 votes

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
Print
0 from 0 votes

Nut and Berry Cereal

Course Breakfast
Prep Time 2 minutes
Total Time 2 minutes
Servings 1
Calories 393kcal

Ingredients

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

Instructions

  • Combine all ingredients and enjoy!

Nutrition

Calories: 393kcal | Carbohydrates: 22g | Protein: 9g | Fat: 33g | Saturated Fat: 4g | Sodium: 165mg | Potassium: 381mg | Fiber: 8g | Sugar: 11g | Vitamin A: 40IU | Vitamin C: 34mg | Calcium: 211mg | Iron: 2mg
Print Pin
0 from 0 votes

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
Print Pin
0 from 0 votes

Chia Seed Pudding

Course Breakfast
Cuisine Mexican
Prep Time 5 minutes
Cook Time 1 minute
Servings 6
Calories 160kcal

Equipment

  • cookie sheet
  • whisk

Ingredients

  • 1/2 cup chia seeds
  • 2 cups unsweetened vanilla coconut milk
  • 6 tbsp toasted coconut flakes
  • 1 cup blueberries
  • 1 cup strawberries

Instructions

  • In a large bowl, whisk together the chia seeds and the coconut 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 equal portions of the berries and enjoy!

Nutrition

Serving: 1g | Calories: 160kcal | Carbohydrates: 16g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Sodium: 5mg | Potassium: 152mg | Fiber: 7g | Sugar: 6g | Vitamin A: 13IU | Vitamin C: 17mg | Calcium: 128mg | Iron: 1mg
Print
0 from 0 votes

Three Bean Vegetarian Chili

Course Main Course
Prep Time 10 minutes
Cook Time 1 hour 40 minutes
Total Time 50 minutes
Servings 4
Calories 417kcal

Ingredients

  • 15 oz can kidney beans
  • 15 oz can cannelloni beans
  • 15 oz can fava beans
  • 1 yellow onion chopped
  • 5 cloves garlic diced if using cloves
  • 1 T olive oil
  • 28 oz can crushed tomatoes
  • 15 oz can petitte diced tomatoes
  • 3 T tomato paste
  • ½ tsp hot sauce
  • 2 red bell peppers de-seeded and chopped
  • 2 green bell peppers de-seeded and chopped
  • 2 jalapenos chopped
  • 1 ½ tsp sea salt
  • pinch black pepper
  • 3 tsp chili powder This is spicy!
  • 2 tsp oregano
  • tsp cayenne pepper This is hot!

Instructions

  • Drizzle olive oil in a large pot and saute onion, red and green peppers, and garlic until fragrant, about 3 minutes.
  • Add all beans, and jalapeno peppers and cook 3-5 minutes.
  • Add the rest of the ingredients and reduce heat to medium/low.
  • Simmer for at least 45 minutes and up to 4 hours on low heat.

Nutrition

Calories: 417kcal | Carbohydrates: 78g | Protein: 24g | Fat: 5g | Saturated Fat: 1g | Sodium: 2268mg | Potassium: 1783mg | Fiber: 24g | Sugar: 20g | Vitamin A: 3393IU | Vitamin C: 169mg | Calcium: 273mg | Iron: 10mg
Print
0 from 0 votes

Roasted Roots

Course Side Dish
Cuisine American
Keyword vegetable
Prep Time 10 minutes
Cook Time 45 minutes
Servings 7
Calories 223kcal

Ingredients

  • 3 cup turnip peeled and cubed
  • 3 cup sweet potatoes peeled and cubed
  • 1 red onion peeled and quartered
  • 2 tbsp fresh thyme chopped
  • 2 tbsp fresh rosemary chopped
  • 1/4 cup olive oil
  • salt and freshly ground black pepper to taste

Instructions

  • Preheat oven to 475 degrees.
  • In a large bowl, mix together thyme, rosemary, olive oil and pepper.
  • Add veggies to bowl and toss so all veggies are well coated.
  • Roast in oven for 45 minutes, covered.
  • Salt to taste immediately out of the oven.

Notes

Check veggies every 15 minutes and flip veggies to roast on all sides.

Nutrition

Calories: 223kcal | Carbohydrates: 37g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Sodium: 61mg | Potassium: 816mg | Fiber: 6g | Sugar: 9g | Vitamin A: 26307IU | Vitamin C: 73mg | Calcium: 96mg | Iron: 2mg
Print Pin
0 from 0 votes

Red Lentils and Shredded Cabbage

Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2
Calories 132kcal

Ingredients

  • 2 cups red lentils you can use canned for convenience, but i prefer to use dried red lentils and soak 12-24 hours.
  • 2 tbsp avocado oil
  • 1 frozen garlic square or clove minced if using clove
  • 1 tbsp dijon mustard
  • 2 tbsp apple cider vinegar
  • 1 head savoy cabbage you can use any cabbage, but I find that the red cabbage takes a bit longer to cook
  • 1/2 tsp or 1/2 inch freshly grated turmeric root
  • 1/4 inch ginger grated

Instructions

  • Over medium heat, drizzle avocado oil in a large wok or skillet.
  • Add garlic and cook until fragrant (2-3 minutes).
  • Add mustard, stir, and then add red lentils.
  • Add apple cider vinegar and cover with shredded cabbage.
  • Toss together frequently, allowing the cabbage to fully cook for 5-7 minutes.
  • Add the turmeric and ginger.
  • Toss thoroughly and serve.

Nutrition

Calories: 132kcal | Carbohydrates: 1g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Sodium: 86mg | Fiber: 1g | Sugar: 1g | Iron: 1mg
Print
0 from 0 votes

Sauteed Edamame and Zoodles

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings 6
Calories 375kcal

Equipment

  • spiralizer

Ingredients

  • 1 tbsp olive oil
  • 2 tbsp avocado oil
  • 1 16 oz pack of shelled edamame frozen
  • 1/4 tsp sea salt
  • 1/4 tsp cayenne
  • 1/2 lemon juice only
  • 2 zucchini
  • 1 basil square or 1 tbsp chopped fresh basil
  • 1 garlic square or 1 clove crushed

Instructions

  • Spiralize 1 medium zucchini.
  • Heat olive oil in a medium pan and brown garlic and basil for about a minute.
  • Add noodles to the pan and cook to your desired tenderness, then remove from pan.
  • In same pan, add avocado oil and edamame.
  • Cook for 3-5 minutes.
  • Add seasonings and lemon juice.
  • Serve over noodles.

Nutrition

Calories: 375kcal | Carbohydrates: 63g | Protein: 11g | Fat: 8g | Saturated Fat: 1g | Sodium: 107mg | Potassium: 362mg | Fiber: 3g | Sugar: 4g | Vitamin A: 162IU | Vitamin C: 17mg | Calcium: 30mg | Iron: 1mg
Print Pin
0 from 0 votes

Avocado Egg Stacker

Course Breakfast
Cuisine Mexican
Prep Time 5 minutes
Cook Time 11 minutes
Servings 1
Calories 228kcal

Ingredients

  • 2 eggs
  • 1/4 avocado
  • 1 tomato
  • balsamic vinegar
  • dash salt and pepper

Instructions

  • Bring a pot of water to a boil and lower eggs in with a slotted spoon
  • Boil eggs for 11 minutes, remove from heat and shock under cold water
  • Peel and rinse
  • Slice eggs. An egg slicer will offer beautiful and even egg slices, but if you don’t have one a regular kitchen knife will do just fine.
  • Slice an avocado lengthwise and split in half. Peel off the casing and slice the avocado
  • Slice a fresh tomato
  • Create a stack, alternating egg. avocado and tomato slices.
  • Drizzle with balsamic vinegar, and salt and pepper to taste.

Nutrition

Calories: 228kcal | Carbohydrates: 10g | Protein: 13g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 327mg | Sodium: 135mg | Potassium: 657mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1573IU | Vitamin C: 22mg | Calcium: 62mg | Iron: 2mg