Name: Breakfast sweet potato hash with kale(Veg)
Prep time: 15 min
Cook time: 25 min
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

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Welcome to the new seasonal meal plan! The goals of this new meal plan are simple and warm. You can begin by making salad dressing for your fridge. You can use a mason jar or recycle any jar in your kitchen! Leave it in your fridge for the week. It is also a great marinade for any meats.

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Breakfast sweet potato hash with kale(Veg)

Prep Time 15 minutes

Cook Time 25 minutes

Servings

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

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Sweet Potato Toast

Servings

Calories 60kcal

Ingredients

1 sweet potato with skin but washed well
1 tsp ghee grass fed butter also works

Instructions

slice a sweet potato 1/2 inch thick
place potato in toaster
I like mine dark like I like my toast
spread ghee or butter on slice slices of sweet potato

Nutrition

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Winter Arugula Salad

Calories 107kcal

Ingredients

2 cups arugula
1/4 green and red pepper
1/2 tomato
1/4 avocado

Nutrition

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Winter Frittata

Servings

Calories 166kcal

Ingredients

8 large eggs
1 cup pancetta diced
1 green pepper diced
1 onion medium diced
1 tsp butter or ghee

Instructions

saute onion, green pepper, and pancetta in cast iron skillet
Add whisked eggs
Bake in oven until eggs don't run
Pre-heat oven 350 degrees

Nutrition

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Healthy Beef Stew

Course Main Course

Cuisine American

Prep Time 5 minutes

Cook Time 25 minutes

Servings

Calories 267kcal

Ingredients

16 oz Flank or other Beef
1 Vidalia Onion
1 clove garlic minced
1 carrot cut in wagon wheels
2 T red wine vinegar
8 stalks asparagus cut in wagon wheels
1 T ghee or avocado oil
3 T tapioca flour
16 oz beef stock
1/4 cup cilantro
2 scallion
salt and pepper to taste

Instructions

Melt ghee or oil in skillet over medium heat
Add onion and garlic and cook until fragrant (3-5 min)
Add beef and brown (depending on fat content of beef, you may need to add another 1-2 T of oil)
Add asparagus and carrot and brown.
Add 8 oz of beef stock, tapioca flour and stir well continually for approximately 5 minutes.
Add the remainder of stock and simmer. Cook another 20 minutes or until beef is cooked through.
Add scallion, cilantro and salt and pepper and serve.

Nutrition

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Chicken and Peanut Lettuce Wrappers

Course lunch, Main Course

Cuisine Chinese

Keyword apple, `

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings

Calories 207kcal

Ingredients

2 chicken breast
1 T avocado oil
2 T peanut butter
boston bib lettuce

Instructions

Place chicken breast in insta pot and cover with water. Cook for 12 minutes.
While chicken cooks, heat oil in skillet over medium heat.
Once oil is hot, whisk in peanut butter. (You don’t need to whisk, but do stir so that peanut butter thins with the oil enough to make a sauce)
When chicken has finished, remove from insta pot and shred with two forks.
Add chicken to peanut sauce and mix thoroughly.
Rinse and pat down leaves.
Add chicken mix to leaves and wrap.

Notes

Some leaves are big, some are small. I divide the chicken mix into 4 servings and use as many lettuce wrappers as necessary to hold the chicken.

Nutrition

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Crustless Chicken Pot Pie

Course Main Course

Cuisine American

Keyword low carb

Servings

Calories 212kcal

Ingredients

4 boneless skinless chicken breasts
1/2 cup butter plus more for baking dish
1/4 tsp black pepper
1/2 large carrot peeled and diced
1 medium onion chopped
3 cloves garlic minced
1/2 cup almond flour
1/4 cup tapioca flour
3 1/2 cup chicken broth
1/4 cup coconut cream
1/2 cup frozen peas
2 T parsley freshly chopped
2 tsp thyme leaves freshly chopped
Flaky sea salt

Instructions

Place chicken in insta pot with 1 cup of chicken broth and cook for 20 minutes.
Meanwhile, in a large pot over medium heat, melt butter.
Add onions, garlic and carrots and cook until vegetables are beginning to soften, about 10 minutes.
Stir in flour and cook until the flour mixture is golden and beginning to bubble.
Gradually whisk in chicken broth.
Bring mixture to a boil and cook until thickened, about 5 minutes.
While mixture works toward boil, remove chicken from instapot, and shred with two forks.
Add chicken to pot, and stir in coconut cream, peas, parsley and thyme.
Salt and pepper to taste.
Serve with cauliflower rice or by itself.

Nutrition

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Easy Chicken Satay over Cauliflower Rice

Course Main Course

Cuisine Chinese

Prep Time 10 minutes

Cook Time 20 minutes

Servings

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.

Nutrition

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Black Bean Soup (spicy option)

Course Main Course

Cuisine Mexican

Keyword legumes

Prep Time 30 minutes

Cook Time 20 minutes

Total Time 50 minutes

Servings

Calories 125kcal

Ingredients

2 T coconut oil
16 oz Black Beans – canned
1/2 Vidalia onion
1 clove garlic
1/4 tsp pepper flakes chipotle powder or deseeded jalepeno pepper, chopped
1 lime – juice
1 tsp cumin
16 oz vegetable broth
16 oz water to thin to preferred consistency
1/4 tsp sea salt
2 scallion
2 T cilantro

Instructions

Pre cook beans in instapot 30 mins
Heat coconut oil in skillet on medium to low heat.
Chop onion and smash and peel garlic and add to skillet.
Add red pepper Flakes, chipotle powder or sliced jalepeno (optional for spicy)
Add beans and broth and cumin.
Rough chop scallion and cilantro.
Add to blender and puree.
Add back to large enough saucepan, and continue to simmer and add lime juice and sea salt. Add water here to obtain a consistency you like.
Top with more chopped cilantro, scallion, avocado (or EZ guac) and salsa (optional)

Notes

EZ Guac

1 avocado
juice of 1 lime
¼ tsp sea salt

Peel and smash avocado. Add juice, salt and mix thoroughly.

Salsa (Make big batches of this to add flavor with other compatible dishes)

2 Tomatoes – diced
½ Vidalia onion – finely diced
1 green pepper – finely diced
lime juice – 1 lime
salt and pepper to taste
Chopped cilantro – 1 T ( you can leave this out if you are pressed for time and tired of chopping! I love cilantro so will add it anywhere it makes sense, but you won’t lose too much flavor if you leave it off here)

Nutrition

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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

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

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Sauteed Winter Greens Mix

Course Side Dish

Cuisine American

Keyword vegan

Prep Time 5 minutes

Cook Time 20 minutes

Servings

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

Nutrition

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Sweet Potato Medallions with Lentil Compote

Course Main Course

Cuisine American

Keyword legumes

Prep Time 10 minutes

Cook Time 30 minutes

Servings

Calories 158kcal

Ingredients

2 Sweet Potato
2 T Coconut Oil
3 Tbsp shallots minced
2 tsp thyme fresh leaves
10 dried figs choped
3 Tbsp water
1 whole orange zest and juice
¾ cup cooked Lentilles Du Puy green lentils
salt and ground black pepper to taste

Instructions

Preheat oven to 350.
Cook lentils gently in instapot with 1/4 cup vegetable stock for 15 minutes.
Slice sweet potato into medallions and place in a bowl with coconut oil. Toss with salt and pepper, place on a baking tray bake for approximately 15 minutes. Remove tray and flip medallions. Bake for another 15 minutes. (Time may vary depending on thickeness of medallions, but edges should be crispy)
Heat the oil in a medium saucepan and sauté the shallots and thyme until golden.
Add figs, water, orange zest and juice.
Simmer uncovered while stirring occasionally until the figs soften and the mixture becomes saucy and thickens, approximately 10-15 minutes. Stir in the cooked lentils, season to taste with salt and pepper, and heat the mixture until the lentils are hot. Serve over medallions.

Nutrition

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Italian Bean Soup

Course Main Course

Cuisine Italian

Keyword soup

Prep Time 10 minutes

Cook Time 30 minutes

Servings

Calories 120kcal

Ingredients

2 tablespoons olive oil
1 cup carrots sliced
1 onion chopped
1 stalk celery chopped (1/3 cup)
2 cloves garlic finely chopped
2 cannellini beans, cans 15 to 15.5 oz each beans, drained, rinsed
1 can tomatoes chopped or kitchen ready
1 teaspoons fresh basil chopped
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups vegetable broth
4 cups spinach fresh
2 scallion

Instructions

Heat oil in slow cooker.
Chop onion, carrots, celery, garlic and add to oil. Allow to cook for 5 minutes.
Add broth, beans, seasonings then greens. Cook for another 25 minutes.
Top with chopped scallions and serve.

Nutrition

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Arancini

Prep Time 10 minutes

Cook Time 30 minutes

Servings

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

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Quinoa Sweet Potato Bites

Course Side Dish

Cuisine American

Keyword vegan

Prep Time 5 minutes

Cook Time 20 minutes

Servings

Calories 128kcal

Ingredients

1 1/2 cups cooked quinoa
2 eggs whisked
1/2 cup sweet potato pureed
1/2 cup black beans
1 tablespoon chopped cilantro
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/8 teaspoon black pepper
1 T coconut oil

Instructions

Pre-heat oven to 350
Mix all ingredients to a large bowl.
Use paper cups or grease a muffin tin with coconut oil.
Spoon the mixture into the muffin tins and pat down the top of each one.
Bake until cooked through, about 15-20 mins.

Notes

Eat with EZ guac or salsa or alone.

Nutrition

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Almond Bites

Course Snack

Cuisine American

Keyword vegan

Prep Time 10 minutes

Cook Time 20 minutes

Ingredients

2 1/2 cups rolled oats
1/2 cup raw pumpkin seeds pepitas
3 medjool dates
2 Tbs. raw sunflower seeds
1 tsp. cinnamon
1/2 cup almond butter
1/3 cup honey
2 T maple syrup
1 tsp. vanilla extract

Instructions

Mix 1/2 cup oats and 1/4 cup pumpkin seeds in blender until powdery. Set aside.
Combine remaining 2 cups oats, remaining 1/4 cup pumpkin seeds, raisins, sunflower seeds and cinnamon in large bowl. Stir in almond butter, honey, maple syrup and vanilla until soft dough forms.
Roll into 1-inch balls. Coat balls in reserved oat-pumpkin seed powder. Place in freezer 20 minutes to set, then serve or store in the fridge.

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Harissa Cauliflower

Course Main Course

Cuisine Indian

Keyword vegan

Prep Time 10 minutes

Cook Time 30 minutes

Servings

Calories 346kcal

Ingredients

1 cup almond flour
1/4 cup tapioca flour
1 large head cauliflower stem removed, cut into bite-sized pieces (6 cups)
1/4 cup coconut oil
3 Tbs. paprika
1/4 tsp chili pepper
1 ¼ tsp. caraway seeds
1 ¼ tsp. ground coriander
¾ tsp. ground cumin
8 Tbs. ghee
3 Tbs. agave nectar
1 cup chopped salted peanuts
pinch of salt
3/4 cup water

Instructions

Preheat oven to 375°F.
Mix flours together with a pinch of salt, and ¾ cup water in medium bowl. Add cauliflower, and toss until florets are coated with mixture. Transfer to colander to let excess flour mixture drip off.
Spread cauliflower flat on prepared baking sheet. Bake 25 minutes.
Meanwhile, heat oil in a skillet over high heat.
Melt ghee in a small saucepan. Add paprika, chili flakes, caraway, coriander, and cumin. Add agave nectar, and warm over low heat.
Fry baked cauliflower pieces in hot oil 2 to 4 minutes, or until they start to brown. Transfer to bowl with slotted spoon, and toss with butter-and-spice mixture.
Add peanuts, and toss again.

Nutrition

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Avocado Sweet Potato Toast

Course Breakfast, Snack

Cuisine Mexican

Keyword avocado

Prep Time 5 minutes

Total Time 5 minutes

Servings

Calories 179kcal

Ingredients

1/2 avocado
1 tsp sea salt
1 T lime juice
1/8 sweet potato sliced thin like a melba toast

Instructions

Slice sweet potato lengthwise about 1/8" think and toast in toaster.
Mash avocado together with salt and juice. Spread on toast and enjoy!

Notes

If the sweet potato is thick, you may need to toast extra time.

Nutrition

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Hearty Grain Bowl

Course Breakfast

Cuisine Mediterranean

Keyword Breakfast Bowl

Prep Time 20 minutes

Cook Time 35 minutes

Total Time 55 minutes

Servings

Calories 311kcal

Ingredients

1 cup Farro
1 Roasted Sweet Potato
1 cup Pickled Cabbage – Trader Joe’s
1 cup Chickpeas
1/4 Sunflower Seeds
2 T Dijon Greek Dressing
1 cup Mesclun or other green
1 cup romaine

Instructions

Preheat oven 375.
Cube sweet potato, place on a baking sheet and roast until soft. About 35 minutes
Put chickpeas in insta pot or pressure cooker for 20 minutes (you may want to do a bigger batch and reserve chickpeas for other dishes, but you will only need 1 cup for this recipe)
On the stovetop, place 1 cup farro in 2 cups boiling water with 1/2 tsp salt. Allow to boil for 1-2 minutes, reduce heat, cover and simmer until all liquid has absorbed (about 20 minutes)
While potatoes roast and farro boils, chop greens and place in a bowl with seeds, chickpeas and pickled cabbage.
If you don’t already have our Greek Dressing made, mix 1 cup extra virgin olive oil with 1/2 cup red vinegar and 1 T Penzey’s Greek Dressing in a mason jar and shake well. Pour out 1/4 cup of the Greek Dressing into a bowl and whisk in 2 T dijon mustard.
Remove the potatoes, and check the farro, stirring so as to prevent the grain from sticking to the bottom of the sauce pan.
Toss the farro and the potatoes into the large bowl of greens and gently toss together with the dressing.
Divide into four bowls or reserve extra servings for snack, tomorrows breakfast or other family members.

Notes

I would strongly recommend making the components to this recipe in large batches and ahead of time so that in the morning you can just grab the ingredients out of the fridge. I heat the farro, and leave the rest room temperature.

Nutrition

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Power Bowl

Course Breakfast

Cuisine American

Keyword Power

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings

Calories 509kcal

Ingredients

1 egg hard boiled
1/8 cup farro
1/4 avocado
1 T walnuts
1 T hemp seed
1 T flax ground
1 T Hot Greek Dressing

Instructions

If not already on hand, boil water for egg.
Once water is boiling, place egg(s) in water. Hard boil is 11 minutes in boiling water.
If not on hand, boil 2 cups of water for farro. Once boiling, add one cup farro, bring to a boil for 1-2 minutes, cover, reduce heat and simmer until wate is gone and farro is tender (about 20 mins).
Shock the egg when finished boiling under cold water. Peeling the shell under cold water can be helpful.
In a bowl, add 1/8 cup of farro, sliced egg, sliced avocado, almonds, seeds and flax.
If you don’t have our Greek Dressing on hand, mix 1 cup extra virgin olive oil and 1/2 cup red wine vinegar with 1 T Penzey’s Greek Dressing and 1 T Franks Hot Sauce.
Reserve extra farro and/or additional boiled eggs.

Nutrition

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Chopped Cinnamon Apple with Pistachios

Course Snack

Cuisine American

Keyword nuts

Prep Time 5 minutes

Total Time 5 minutes

Servings

Calories 179kcal

Ingredients

! green apple
1 tsp cinnamon
1/4 cup pistachios

Instructions

Chop apple and place in a bowl with cinnamon and pistachios. Toss together.

Nutrition

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Tofu and Peanut Lettuce Wrappers

Course Main Course

Cuisine Chinese

Prep Time 5 minutes

Cook Time 10 minutes

Servings

Calories 161kcal

Ingredients

1 block tofu
1 T avocado oil
2 T peanut butter
boston bib lettuce

Instructions

Heat oil in skillet over medium heat.
Once oil is hot, whisk in peanut butter. (You don’t need to whisk, but do stir so that peanut butter thins with the oil enough to make a sauce)
Cut block into 1" cubes and then quarter your one inch cubes (you are just trying to make your tofu mini bite sized)
Add tofu to peanut sauce and mix thoroughly.
Rinse and pat down leaves.
Place 2 T tofu mix in the center of a leaf and wrap up. Repeat until all mix is wrapped

Nutrition

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Roasted Broccoli and Balsamic Vinegar

Course Side Dish, Snack

Keyword vegan, vegetable

Prep Time 5 minutes

Cook Time 25 minutes

Servings

Calories 117kcal

Ingredients

2 crowns broccoli
1/4 cup balsamic vinegar

Instructions

Preheat oven to 350.
Chop broccoli crowns into bite sized pieces and place in a bowl.
Add the vinegar and toss well.
Place in roasting pan or baking sheet in oven until broccoli is tender. About 25 minutes

Nutrition