Suggested matrix
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.
Vegetarian Sweet Potato Breakfast Hash and Kale
Servings 2
Calories 265kcal
Ingredients
- 1 large sweet potato peeled and diced
- 1 onion diced
- 1 T coconut oil
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 1 teaspoons powdered ginger
- 2 teaspoons salt Himalayan or Celtic sea salt
- 1 C kale
Instructions
- Heat the coconut oil in a skillet.
- While your oil heats, dice your potato.
- Chop and add the onions and saute until translucent.
- Add the sweet potatoes until browned.
- Add the spices, salt, and kale. Cook until kale is softened.
- Mix well and serve
Nutrition
Calories: 265kcal | Carbohydrates: 47g | Protein: 6g | Fat: 8g | Saturated Fat: 6g | Sodium: 2437mg | Potassium: 873mg | Fiber: 7g | Sugar: 10g | Vitamin A: 27465IU | Vitamin C: 49mg | Calcium: 122mg | Iron: 2mg
Sweet Potato Toast
Servings 4
Calories 60kcal
Ingredients
- 1 sweet potato with skin but washed well
- 1 tsp ghee grass fed butter also works
Instructions
- Slice a sweet potato lengthwise, 1/2 inch thick
- Place potato in toaster and run through 1-2 times,
- Spread ghee or butter on slice slices of sweet potato.
Notes
You can also slice avocado to top your toast.
Nutrition
Calories: 60kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 31mg | Potassium: 190mg | Fiber: 2g | Sugar: 2g | Vitamin A: 8016IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 1mg
Winter Arugula Salad
Servings 1
Calories 107kcal
Ingredients
- 2 C arugula
- 1/4 green and red pepper
- 1/2 tomato
- 1/4 avocado
Instructions
- Rinse and dry greens.
- Seed and chop pepper.
- Slice tomato and avocado.
- Toss all ingredients together.
Notes
Add 1-2 T of embodyDressing!
Nutrition
Calories: 107kcal | Carbohydrates: 10g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Sodium: 18mg | Potassium: 589mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1645IU | Vitamin C: 43mg | Calcium: 64mg | Iron: 1mg
Winter Frittata
Servings 6
Calories 166kcal
Ingredients
- 8 large eggs
- 1 C pancetta diced
- 1 green pepper diced
- 1 onion medium diced
- 1 tsp butter or ghee
Instructions
- Preheat oven to 350.
- On the stovetop, heat butter in oven safe skillet and saute onion, green pepper, and pancetta.
- Once peppers are tender, pour in whisked eggs.
- Bake in oven until eggs fluff up and top is golden brown.
Nutrition
Calories: 166kcal | Carbohydrates: 5g | Protein: 12g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 332mg | Sodium: 159mg | Potassium: 214mg | Fiber: 1g | Sugar: 2g | Vitamin A: 617IU | Vitamin C: 26mg | Calcium: 59mg | Iron: 2mg
Healthy Beef Stew
Servings 4
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 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 beef stock and tapioca flour and stir well continually for approximately 3-5 minutes.
- Add the remainder of stock and simmer. Cook another 20 minutes or until beef is cooked through.
- Add scallion, cilantro, desired salt and serve.
Nutrition
Calories: 267kcal | Carbohydrates: 16g | Protein: 28g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 78mg | Sodium: 305mg | Potassium: 825mg | Fiber: 2g | Sugar: 6g | Vitamin A: 2917IU | Vitamin C: 8mg | Calcium: 66mg | Iron: 3mg
Chicken and Peanut Lettuce Wrappers
Servings 4
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
Calories: 207kcal | Carbohydrates: 2g | Protein: 26g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 72mg | Sodium: 168mg | Potassium: 470mg | Fiber: 1g | Sugar: 1g | Vitamin A: 34IU | Vitamin C: 1mg | Calcium: 9mg | Iron: 1mg
Crustless Chicken Pot Pie
Servings 10
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
- 1 tsp 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 to taste.
Nutrition
Calories: 212kcal | Carbohydrates: 7g | Protein: 12g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 53mg | Sodium: 438mg | Potassium: 304mg | Fiber: 1g | Sugar: 1g | Vitamin A: 934IU | Vitamin C: 12mg | Calcium: 30mg | Iron: 1mg
Easy Chicken Satay over Cauliflower Rice
Servings 10
Calories 327kcal
Ingredients
- 1 lb chicken breast
- MARINADE:
- 14 oz coconut milk 1 can , full fat
- 1 T curry powder
- 1 tsp honey
- 2 tsp red curry paste
- 1 tsp salt
- THAI PEANUT SAUCE:
- 2 T red curry paste
- 3/4 C natural peanut butter smooth
- 4 T raw honey
- 2 tsp coconut aminos
- 1 tsp salt
- 2 T cider vinegar
- 3/4 c water
Instructions
- Slice chicken into think strips.
- Mix together the chicken and Marinade with 1/4 cup of coconut milk, and set aside for at least 20 minutes
- Heat 1 1/2 T oil in a large non stick pan over medium high heat.
- Skewer Chicken.
- Cook skewers for 3 minutes on each side until golden. You may need to do this in batches.
- 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.
- Pour peanut sauce over chicken.
- Add frozen riced cauliflower to a medium sauce pan with 1/4 C of water. Cook until soft and warm and water has absorbed. If you have extra water you can just pour off.
- Serve skewers over cauliflower rice.
Nutrition
Calories: 327kcal | Carbohydrates: 13g | Protein: 13g | Fat: 26g | Saturated Fat: 12g | Cholesterol: 44mg | Sodium: 663mg | Potassium: 320mg | Fiber: 2g | Sugar: 10g | Vitamin A: 672IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 2mg
Black Bean Soup (spicy option)
Servings 6
Calories 157kcal
Ingredients
- 2 T coconut oil
- 16 oz Black Beans dry
- 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 10 mins with enough water to cover by 2 inches. Drain and rinse when finished cooking.
- Heat coconut oil in skillet on medium to low heat.
- Chop onion and smash and peel garlic and add to skillet.
- Rough chop scallion and cilantro and add to skillet.
- Add red pepper flakes, chipotle powder or sliced jalepeno (optional for spicy)
- Add beans, cumin and about 4 oz of broth.
- Bring mixture to a simmer.
- Add mixture to blender until consistency is smooth. Add some of the broth as you blend if needed to blend properly.
- Add contents from blender into a large saucepan and continue to simmer. and add lime juice and sea salt.
- Add remaining broth, 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)
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
Calories: 157kcal | Carbohydrates: 22g | Protein: 7g | Fat: 5g | Saturated Fat: 4g | Sodium: 409mg | Potassium: 318mg | Fiber: 7g | Sugar: 2g | Vitamin A: 235IU | Vitamin C: 4mg | Calcium: 34mg | Iron: 2mg
Mini Sweet Potato Latkes
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)
- In a separate bowl, 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
Calories: 168kcal | Carbohydrates: 17g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Cholesterol: 20mg | Sodium: 78mg | Potassium: 180mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6976IU | Vitamin C: 3mg | Calcium: 35mg | Iron: 1mg
Sauteed Winter Greens Mix
Servings 4
Calories 120kcal
Ingredients
- 4 C kale
- 1 C 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
Calories: 120kcal | Carbohydrates: 11g | Protein: 2g | Fat: 8g | Saturated Fat: 6g | Sodium: 104mg | Potassium: 243mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1797IU | Vitamin C: 35mg | Calcium: 83mg | Iron: 1mg
Sweet Potato Medallions with Lentil Compote
Servings 6
Calories 158kcal
Ingredients
- 2 Sweet Potato
- 2 T Coconut Oil
- 3 T shallots minced
- 2 tsp thyme fresh leaves
- 10 dried figs choped
- 3 T water
- 1 whole orange zest and juice
- ¾ C 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 and bake in oven 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 chopped 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
Calories: 158kcal | Carbohydrates: 27g | Protein: 4g | Fat: 5g | Saturated Fat: 4g | Sodium: 27mg | Potassium: 402mg | Fiber: 6g | Sugar: 11g | Vitamin A: 6209IU | Vitamin C: 14mg | Calcium: 51mg | Iron: 2mg
Italian Bean Soup
Servings 10
Calories 147kcal
Ingredients
- 2 T olive oil
- 1 C carrots sliced
- 1 onion chopped
- 1 stalk celery chopped (1/3 cup)
- 2 cloves garlic finely chopped
- 32 oz cannellini beans, cans 15 to 15.5 oz each beans, drained, rinsed
- 1 tomatoes, canned chopped or kitchen ready
- 1 tsp fresh basil chopped
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp pepper
- 4 C vegetable broth
- 4 C 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
Calories: 147kcal | Carbohydrates: 24g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Sodium: 517mg | Potassium: 547mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3491IU | Vitamin C: 6mg | Calcium: 88mg | Iron: 3mg
Arancini
Servings 7
Calories 186kcal
Ingredients
- 4 C Riced Cauliflower
- 1 T cashews crushed
- 1 eggs
- 1 C almond flour
- 1/2 C tapioca flour
- 1 C 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.
- Mix cauliflower 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) about 2-4 minutes.
Nutrition
Calories: 186kcal | Carbohydrates: 16g | Protein: 6g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 23mg | Sodium: 37mg | Potassium: 291mg | Fiber: 4g | Sugar: 2g | Vitamin A: 34IU | Vitamin C: 44mg | Calcium: 57mg | Iron: 1mg
Quinoa Sweet Potato Bites
Servings 6
Calories 128kcal
Ingredients
- 1 1/2 C cooked quinoa
- 2 eggs whisked
- 1/2 C sweet potato pureed
- 1/2 C black beans
- 1 T chopped cilantro
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/8 tsp black pepper
- 1 T coconut oil
Instructions
- Pre-heat oven to 350
- Mix all ingredients in 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
Calories: 128kcal | Carbohydrates: 16g | Protein: 5g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 55mg | Sodium: 225mg | Potassium: 202mg | Fiber: 3g | Sugar: 1g | Vitamin A: 1816IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 2mg
Almond Bites
Servings 12
Calories
Ingredients
- 2 1/2 C rolled oats
- 1/2 C pumpkin seeds pepitas
- 3 medjool dates
- 2 T sunflower seeds
- 1 tsp. cinnamon
- 1/2 C almond butter
- 1/3 C 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.
Harissa Cauliflower
Servings 10
Calories 346kcal
Ingredients
- 1 C almond flour
- 1/4 C tapioca flour
- 1 large head cauliflower stem removed, cut into bite-sized pieces (6 cups)
- 1/4 C coconut oil
- 3 tsp 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 C chopped salted peanuts
- pinch of salt
- 3/4 C 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
Calories: 346kcal | Carbohydrates: 16g | Protein: 5g | Fat: 32g | Saturated Fat: 13g | Cholesterol: 31mg | Sodium: 21mg | Potassium: 287mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1040IU | Vitamin C: 28mg | Calcium: 61mg | Iron: 2mg
Avocado Sweet Potato Toast
Servings 1
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
Calories: 179kcal | Carbohydrates: 13g | Protein: 2g | Fat: 15g | Saturated Fat: 2g | Sodium: 2342mg | Potassium: 542mg | Fiber: 7g | Sugar: 2g | Vitamin A: 2452IU | Vitamin C: 15mg | Calcium: 12mg | Iron: 1mg
Hearty Grain Bowl
Servings 4
Calories 311kcal
Ingredients
- 1 C Farro
- 1 Roasted Sweet Potato
- 1 C Pickled Cabbage – Trader Joe’s
- 1 C Chickpeas
- 1/4 Sunflower Seeds
- 2 T Dijon Greek Dressing
- 1 C Mesclun or other green
- 1 C 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 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) and cover with water.
- 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
Calories: 311kcal | Carbohydrates: 58g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Sodium: 29mg | Potassium: 415mg | Fiber: 12g | Sugar: 4g | Vitamin A: 5748IU | Vitamin C: 4mg | Calcium: 48mg | Iron: 3mg
Power Bowl
Servings 1
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
Calories: 509kcal | Carbohydrates: 30g | Protein: 18g | Fat: 37g | Saturated Fat: 5g | Cholesterol: 164mg | Sodium: 72mg | Potassium: 500mg | Fiber: 11g | Sugar: 2g | Vitamin A: 389IU | Vitamin C: 5mg | Calcium: 71mg | Iron: 5mg
Chopped Cinnamon Apple with Pistachios
Servings 1
Calories 179kcal
Ingredients
- 1 green apple
- 1 tsp cinnamon
- 1/4 C pistachios
Instructions
- Chop apple and place in a bowl with cinnamon and pistachios. Toss together.
Nutrition
Calories: 179kcal | Carbohydrates: 11g | Protein: 6g | Fat: 14g | Saturated Fat: 2g | Sodium: 1mg | Potassium: 315mg | Fiber: 5g | Sugar: 2g | Vitamin A: 128IU | Vitamin C: 2mg | Calcium: 58mg | Iron: 1mg
Tofu and Peanut Lettuce Wrappers
Servings 4
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.
- While tofu cooks, 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
Calories: 161kcal | Carbohydrates: 4g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Sodium: 41mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Calcium: 127mg | Iron: 1mg
Roasted Broccoli and Balsamic Vinegar
Servings 4
Calories 117kcal
Ingredients
- 2 C broccoli, crowns
- 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
Calories: 117kcal | Carbohydrates: 23g | Protein: 9g | Fat: 1g | Saturated Fat: 1g | Sodium: 104mg | Potassium: 978mg | Fiber: 8g | Sugar: 8g | Vitamin A: 1894IU | Vitamin C: 271mg | Calcium: 147mg | Iron: 2mg