Avocado Tomato Quinoa Salad

Avocado Tomato Quinoa Salad

  • Cook Time: 20 min
  • Servings: 4
  • Calories per serving 208, Protein 4g, Fat 14.8g, Carbs 18g, Fiber 6.8g

Ingredients

  • Vinegar, 1 tsp (0.2 oz)
  • Basil, 7 leaves (0.1 oz)

  • Avocado, 1 avocado (7.3 oz)

  • Lemon juice, 0.5 tablespoons (0.3 oz)

  • Salt to taste, 1 serving (0 oz)

  • Arugula, 0.5 cup (0.4 oz)

  • Olives, 0.5 cup (2.4 oz)

  • Bell pepper, 1 large (5.9 oz)

  • Onion, 1 green onions (0.4 oz)

  • Parsley, 0.5 cup (1.1 oz)

  • Olive oil, 1 tablespoon (0.5 oz)

  • Tomatoes-chopped, 0.5 cup (4.3 oz)

  • Precooked Quinoa, 1 cup (6.1 oz)

Instructions

  1. If you don’t have cooked quinoa – cook it to label instructions and let cool for 30-60 min.

  2. Chop all vegetables small (tomatoes, avocados, onions, peppers, olives, arugula, parsley, basil)

  3. Place cooled quinoa and chopped vegetables in a big mixing bowl.

  4. Add lemon juice, vinegar, olive oil and mix everything well together. Add salt to taste (a small pinch should be enough, since the olives are also salty).

  5. Enjoy!

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One-Skillet Lemon Dill Salmon

One Skillet Lemon Dill Salmon

One Skillet Lemon Dill Salmon

  • Cook Time: 25 min
  • Servings: 4
  • Calories per serving 374, Protein 36g, Fat 23.5g, Carbs 4.3g, Fiber .4g

Ingredients

  • Lemon juice, 2 tbsp (1.1 oz)

  • Fresh dill minced, 2 tbsp (1.3 oz)

  • Garlic, 4 clove (0.4 oz)

  • Ghee or avocado oil, 1 tbsp (0.5 oz)

  • Coconut milk full fat, 0.75 cup (6 oz)

  • Salmon fillets, 4 fillet (24.3 oz)

  • Sea-salt, 0.25 tsp (0.1 oz)

  • Tapioca flour, 2 tsp (0.1 oz)

  • Bone broth, 0.5 cup (4.2 oz)

  • Stone ground mustard, 1.5 tsp (0.3 oz)

  • Black pepper, 0.13 tsp (0 oz)

Instructions

  1. In a large skillet, heat the ghee or oil over medium heat. 

  2. Salt and pepper the salmon and add to the skillet skin sized down. 

  3. Fry for about 5 minutes and flip the salmon to the other side and cook for another 3 minutes until the salmon is browned and nearly cooked through. Cook time will depend on the thickness of your fillets. 

  4. Remove salmon to a plate and set aside and lower the heat to low.

  5. Add the garlic to the skillet and cook until tender. 

  6. Whisk in the tapioca or arrowroot, then add the broth and coconut milk. Stir to combine, then stir in the lemon juice, mustard, sea salt, and pepper. 

  7. Cook and stir over medium-high heat to bring to a boil, then lower the heat to a simmer.

  8. Add the salmon back to the skillet and heat through. Sprinkle the fresh dill over the salmon and sauce and serve with your favorite veggies, cauliflower rice, or potatoes. Enjoy!

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Shrimp and Vegetable Skillet

Shrimp and Vegetable Skillet

Shrimp and Vegetable Skillet

  • Cook Time: 20 min
  • Servings: 4
  • Calories per serving 370, Protein 50g, Fat 11g, Carbs 18g, Fiber 5g

Ingredients

  • Salt, 1 tsp (0.2 oz)

  • Lime juice, 3 tbsp (1.5 oz)
  • Zucchini halved and sliced, 1 large (11.5 oz)

  • Red bell pepper cubed, 1 medium (4.3 oz)

  • Large shrimp raw, 2 pounds (32.4 oz)

  • Ground pepper, 2 tsps (0.1 oz)

  • Chili seasoning, 1 tbsp (0.2 oz)

  • Paprika, 1 tsp (0.2 oz)

  • Cumin, 0.5 tsp (0 oz)

  • Garlic cloves, 2 (0.2 oz)

  • Onion, 1 small (3.9 oz)

  • Squash, 1 large (26.8 oz)

Instructions

  1. Marinate the shrimp with the spices, lime juice and olive oil.

  2. Chop and slice the veggies.

  3. Add one tablespoon of olive oil in a skillet and bring to medium heat. Saute the veggies until they obtain a gold color and are tender. Remove and set aside in a bowl.

  4. In the same skillet, saute the shrimp until they are fully cooked. Then return the cookies veggies to the skillet and saute with the shrimps for 1-2 minutes.

  5. Remove and serve.

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Prosciutto Wrapped Chicken Breast

Prosciutto Wrapped Chicken Breast

Prosciutto Wrapped Chicken Breast

  • Cook Time: 25
  • Servings: 4
  • Calories per serving 200, Protein 27.5g, Fat 8.6g, Carbs 1.9g, Fiber 1.15g

Ingredients

  • Chicken Breast, 1 lb (15.4 oz)

  • Parma Ham (Prosciutto), 4 slice (2.4 oz)
  • Sage, 4 Leaves (0.4 oz)
  • Oil, avocado, 2 tsp (0.3 oz)
  • Black Pepper, 1 tsp, ground (0.1 oz)
     

Instructions

  1. Preheat oven to 400 °

  2. Rinse chicken and pat dry.

  3. Lay the sage leaves over the chicken and wrap with the prosciutto.

  4. Lightly coat with avocado oil.

  5. Set chicken on a foil-lined shallow baking pan.

  6. Bake for approximately 20 minutes. Time depends on the size of your breast.

  7. The best way to make sure they are done is to use an instant-read thermometer. It should read 165° F when inserted into the thickest part.

  8. Slice at a diagonal and top with fresh cracked pepper.

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Blueberry & Strawberry Chia Seed Pudding

Blueberry & Strawberry Chia Seed Pudding

  • Cook Time: 10 minutes
  • Servings: 1
  • Calories per serving 387, Protein 8.5g, Fat 19g, Carbs 46.7g, Fiber 18.3g

Ingredients

  • 1/2 teaspoon vanilla extract, (0.1 oz)

  • Blueberries and strawberries, for topping, (2.6 oz)

  • 4 tablespoons chia seeds, (1.7 oz)

  • 1 tablespoon maple syrup, honey or sweetener (optional), (0.7 oz)

  • Cashew milk or almond milk, 2 cups (16.9 oz)

Instructions

  1. In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla.

  2. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything. 

  3. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover, and put the mixture in the fridge to set up for 1-2 hours.

  4. You can also prep your pudding the night before and let it sit in the fridge overnight if that’s easier. 

  5. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.

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Raw Cocoa & Nut Bars

Raw Cocoa & Nut Bars

  • Cook Time: 10 min
  • Servings: 8
  • Calories per serving 317, Protein 8.5g, Fat 19g, Carbs 37.4g, Fiber 8.3g

Ingredients

  • 2 cups medjool dates (10.4 oz)

  • 1/4 tsp salt (0.1 oz)

  • 1 1/2 cups raw almonds (7.6 oz)

  • 1/2 cup raw walnuts (2.2 oz)

  • 1/2 cup cocoa powder (1.6 oz)

Instructions

  1. Line a square pan with parchment paper and set aside.

  2. In a high-speed blender or food processor, add your almonds and walnuts and blend until crumbly. Do not over-blend, or you will be left with almond butter.

  3. Add your dates and blend well, until combined. Regularly scrape down the sides. Add your cocoa powder and continue to blend. If the batter is too crumbly, add 2 tablespoons of water, until smooth and glossy.

  4. Transfer to the lined pan and press firmly into place. Refrigerate until firm.

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Sautéed Apples & Pears with Coconut Butter

Sautéed Apples & Pears with Coconut Butter

Sautéed Apples & Pears with Coconut Butter

  • Cook Time: 9 min
  • Servings: 2
  • Calories per serving 255.6, Protein 3.3g, Fat 12.59g, Carbs 34.6g, Fiber 9.9g

Ingredients

  • 1 large pear, peeled and sliced, 1 large (8.2 oz)

  • 2 tbsp coconut oil (1.1 oz)

  • Sea salt, 0.25 tsp (0.1 oz)
  • Coconut butter, 3 tbsp (1.7 oz)

  • Apple, 1 small (2-3/4″ dia) (5.3 oz)

  • Cinnamon, 1 tsp (0.1 oz)

Instructions

  1. Heat a nonstick skillet over medium heat and add 1 Tbsp of the coconut oil

  2. Once heated, add the apples and cook/stir one minute, then add the pears, and combine.

  3. Sprinkle the salt evenly over the top and stir, continue to cook until softened, about 3 minutes, adding any extra coconut oil and adjusting heat to lower if you need to. 

  4. Lower the heat to low and sprinkle the cinnamon over apples and pears, stir. If mixture is very sticky you can add a drop of water to thin it out. Once fruit is coated with cinnamon, soft and lightly browned, remove from heat.

  5. Microwave coconut butter in a glass dish in increments of 5 seconds until drippy but not too hot. Drizzle over apples and pears to serve. Enjoy!

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Eggplant Meatballs

Eggplant Meatballs

Eggplant Meatballs

  • Cook Time: 70 min
  • Servings: 6
  • Calories per serving 509, Protein 20.7g, Fat 11.4g, Carbs 86.8g, Fiber 15.3g

Ingredients

  • 1/2 cup freshly shredded parmesan cheese (1.8 oz)

  • 1 egg, 1 medium (1.6 oz)

  • 4 ounces portobello mushrooms (4.1 oz)

  • 1 large eggplant, peeled and cubed, 7 cups (20.5 oz)

  • 1 tablespoon olive oil (0.5 oz)

  • 1/4 cup water (2.1 oz)

  • 1/4 cup walnut (1 oz)

  • 1 cup panko breadcrumbs (2.1 oz)

  • Garlic, 2 cloves (0.2 oz)

  • Italian seasoning, 1 teaspoon (0.2 oz)
  • Coarse kosher salt, 1 serving (0 oz)

  • Ground pepper, 1 serving (0 oz)

  • Parsley, 1 serving (0.1 oz)

  • Marinara sauce, 4 cups (37.9 oz)

  • Whole wheat pasta, 5 cups (16.3 oz)
     

Instructions

  1. Preheat the oven to 375ºF. Coat a large baking sheet with cooking spray.

  2. Heat olive oil in a large skillet over medium heat. 

  3. Add the eggplant and 1/4 cup water. Cook, stirring frequently, until the eggplant has softened, about 10 minutes.

  4. Meanwhile, in a another large skillet, cook mushrooms over medium heat. Add a bit of oil as needed and stir frequently until the mushrooms have released most of their moisture and turned dark and soft, about 10 minutes. If you only have one skillet it’s ok to cook the eggplant, then the mushrooms in the same skillet, but cooking them together will overcrowd the pan.

  5. Add walnuts to the bowl of a food processor and pulse into fine crumbs. Add the cooked eggplant and mushrooms and process into a paste.

  6. Transfer the mixture to a large bowl. Add the breadcrumbs, Parmesan cheese, garlic, beaten egg, Italian seasoning, salt, and pepper. Stir completely to combine.

  7. Roll the mixture into small balls and place on the prepared baking sheet. Bake 20-25 minutes until the balls are firm and lightly browned.

  8. While the meatballs are baking, heat marinara sauce over medium low heat in the same skillet you cooked one of the vegetables in. Once the meatballs are done, carefully transfer them to the marinara sauce and gently spoon sauce over the meatballs to coat them completely.

  9. Serve eggplant meatballs over your choice of pasta with fresh parsley if desired.

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Carrot Cake Protein Smoothie

Carrot Cake Protein Smoothie

  • Cook Time: 5 min
  • Servings: 1
  • Calories per serving 284.7, Protein 26.8g, Fat 3.3g, Carbs 40.7g, Fiber 5.6g

Ingredients

  • 1 frozen banana, in chunks, 1 medium (7″ to 7-7/8″ long) (4.2 oz)

  • 1/8 teaspoon cinnamon, 0.13 teaspoon (0 oz)

  • 1/2 cup carrot juice (i used bolthouse farms 100% carrot juice)*, 0.5 cup (4.2 oz)

  • vanilla almond milk, 0.75 cup (6.7 oz)

  • ice, 4 cubes (2 oz)

  • Vanilla Protein powder, 1 scoop (1.1 oz)

Instructions

  1. Place all ingredients into a high powdered blender and blend until smooth. If the smoothie is too thick, add an additional splash of milk or carrot juice.

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One-Skillet Chicken Cacciatore

One-Skillet Chicken Cacciatore

  • Cook Time: 50 Min
  • Servings: 6
  • Calories per serving 667, Protein 32.4g, Fat 53.3g, Carbs 17.4g, Fiber 4.7g

Ingredients

  • 1 tsp dried oregano, 1 tsp, leaves (0 oz)

  • 1 tsp dried thyme, 1 tsp (0 oz)

  • 28 oz crushed tomatoes with basil, 28 ounce (28.3 oz)

  • 1/3 cup pitted olives optional (i used kalamata), 0.33 cup (1.6 oz)

  • 2 large carrots diced, 2 large (5.1 oz)
  • 8 oz white mushrooms sliced, 8 oz (8.1 oz)

  • 1 small onion diced, 1 small (2.5 oz)
  • 4 cloves garlic minced, 4 cloves (0.4 oz)

  • 1-2 tbsp avocado oil or olive oil, 1 tbsp (0.5 oz)

  • 1 red bell pepper diced, 1 medium (approx 2-3/4″ long, 2-1/2 dia.) (4.3 oz)
  • chicken thighs, 6 (24.2 oz)
  • sea salt and pepper, 1 serving (0 oz)
  • chicken bone broth, 0.33 cup (2.8 oz)
  • tomato paste optional, 1 tbsp (0.6 oz)
  • sea salt and pepper, 1 serving (0 oz)
  • pepper optional, 1 serving (0 oz)
  • parsley, 1 serving (0.1 oz)
  • Chicken thighs, 1 lb (16.2 oz)

Instructions

  1. Season chicken generously with salt and pepper on both sides.

  2. Heat the oil to medium-high in a large heavy skillet (Cast iron is preferred). 

  3. Add the chicken and sear 5 minutes on each side or until deep golden brown.

  4. Remove to a plate and set aside. Don’t drain the fat from the skillet.

  5. Lower the heat to medium and cook the onion until translucent and fragrant (1-2 minutes) then add in the garlic and sauté until fragrant (about 30 seconds).

  6. Add the peppers, carrot, and mushrooms and sauté for 5 minutes until vegetables soften.

  7. Add the chicken back to the skillet, pushing the veggies aside to make room.

  8. Pour in the crushed tomatoes, tomato paste (if using) and broth and season with salt, black pepper (to your taste), oregano, thyme, and crushed red pepper, if desired.

  9. Mix the sauce and simmer uncovered for 5 minutes, then cover reduce heat to medium-low and allow to simmer (while stirring occasionally) for 25-35 minutes or until chicken is cooked through. Stir in the olives, if using, and garnish with fresh parsley or other herbs as desired.

  10. To keep it low carb and Whole30 serve over zucchini noodles, cauliflower rice, and/or with roasted veggies Enjoy!

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