HEALTHY RECIPES

Healthy Meal Options

Breakfast

Coconut Yogurt Parfait

Nutrition:  535 kcal; 2238 kJ; 10 g protein; 31 g carbs; 17 g net carbs; 14 g dietary fiber; 11 g total sugars; 0 g added sugars; 47 g total fat; 11 g saturated fat

Ingredients

  • 8 oz. plain, coconut yogurt
  • 1/2 cup walnuts (or other nuts)
  • 1/2 cup mixed berries

Directions

Health and Positive Vibes

  1. Using a blender or food processor, process the nuts into a meal (20-30 seconds).
  2. Line the bottom of a cup or glass with 1/2 of the yogurt.
  3. Add 1/2 the nuts and berries on top of the yogurt.
  4. Add remaining yogurt. Top with remaining berries and nuts. Add cinnamon
  5. Serve immediately or refrigerate then serve.

Banana Nut Oatmeal

Nutrition:  541 kcal; 2264 kJ; 17 g protein; 76 g carbs; 62 g net carbs; 14 g dietary fiber; 17 g total sugars; 0 g added sugars; 22 g total fat; 2 g saturated fat;

Ingredients

  • 3/4 cup gluten-free rolled oats
  • 1  cup water
  • 1 banana, sliced
  • 1/4 sliced almonds
  • Dash of cinnamon
  • Optional: almond milk

Directions

  1. Add water to a medium stock pot and bring the water to a boil.
  2. Once the water is boiling, add the oats and bring the temperature to medium/low. Stir every 1-2 minutes.
  3. After about 10 minutes, when the oats are mostly cooked, add the banana slices (save a few slices for garnish), nuts (save a few for garnish) and cinnamon, and stir thoroughly.
  4. After another 1-2 minutes, remove the pot from heat, pour into a bowl, and top with bananas, extra cinnamon, and nuts. Add almond milk (optional)
  5. Garnish, serve and enjoy!

Green Smoothie

Nutrition:  300 kcal; 1255 kJ; 9 g protein; 19 g carbs; 6 g net carbs; 13 g dietary fiber; 3 g total sugars; 0 g added sugars; 24 g total fat; 3 g saturated fat;

Ingredients

  • 1/2 cucumber, peeled
  • 4 ice cubes
  • 1/2 ripe avocado
  • 1 tablespoon unsweetened almond butter
  • 1 tablespoon hemp seeds
  • 1-inch fresh ginger, peeled
  • 1 teaspoon ground cinnamon
  • 1 large handful (about a cup) fresh spinach
  • 3/4 cups water

Directions

  1. Wash and prepare ingredients.
  2. Add ingredients to the blender and blend on high for 45-60 seconds or until well blended.

Chia Pudding

Nutrition:  222 kcal; 929 kJ; 6 g protein; 19 g carbs; 6 g net carbs; 13 g dietary fiber; 1 g total sugars; 0 g added sugars; 15 g total fat; 4 g saturated fat;

Ingredients

  • 2 cups unsweetened coconut milk
  • 1/2 cup chia seeds
  • 1 teaspoon yacon syrup (optional)
  • 1 teaspoon vanilla

Directions

  1. Add ingredients to the blender and blend for 1-2 minutes on high.
  2. Pour mixture into a jar or glass container and place in the refrigerator for at least 3 hours or overnight to gel.

Entrees

Paleo Tacos

Nutrition:  417 kcal; 1745 kJ; 32 g protein; 13 g carbs; 6 g net carbs; 7 g dietary fiber; 3 g total sugars; 0 g added sugars; 28 g total fat; 10 g saturated fat;

Ingredients

For the meat:

  • 1 tablespoon coconut oil
  • 1/2 onion, chopped
  • 1 lb. grass-fed ground beef (95% lean)
  • 1 teaspoon each: dried basil, oregano
  • Pepper to taste

For the taco shells:

  • 6-8 large Romaine lettuce leaves

Toppings:

  • 1/2 cup guacamole
  • 1 red bell pepper (capsicum), chopped
  • 3/4 cup Romaine lettuce, chopped
  • Red onion, chopped

Directions

  1. In a medium skillet, heat the oil over medium heat for about 1 minute.
  2. Add the onion, basil & pepper and saute until lightly browned.
  3. Add the beef and saute 7-10 minutes or until cooked, stirring every few minutes.
  4. While the beef is cooking, wash and chop the toppings and lay the Romaine lettuce leaves out on serving plates.
  5. When the beef is cooked, add 1-2 tablespoons to each lettuce wrap, then add toppings.

Spaghetti Squash Bolognese

Nutrition:  353 kcal; 1477 kJ; 25 g protein; 39 g carbs; 31 g net carbs; 8 g dietary fiber; 20 g total sugars; 0 g added sugars; 13 g total fat; 8 g saturated fat;

Ingredients

For spaghetti squash:

  • 1  spaghetti squash, halved and seeded

For the Bolognese sauce:

  • 2 tablespoons coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1/2 lb. grass-fed ground beef
  • 1 can stewed tomatoes
  • 2 tablespoons tomato paste
  • 2 carrots, peeled and chopped
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons dried basil
  • 2 tablespoons dried oregano
  • Salt and pepper to taste

Directions

  1. Preheat oven to 400 degrees F (204 C).
  2. Place squash on a roasting pan, face down, in a small amount of water and bake for 30-45 minutes until the shell of the squash is soft.
  3. Remove from oven and let cool, then scrape out insides using a fork (consistency should be spaghetti-like).
  4. While the squash is cooking, begin the Bolognese sauce by heating the coconut oil over medium heat in a large stockpot. Add the onion and garlic, saute until soft. Add the beef to the stockpot and cook for about 10 minutes until browned, stirring every minute.
  5. Add the rest of the Bolognese ingredients; bring to a boil then reduce heat to simmer, cook for 20 minutes.
  6. Serve the sauce over the spaghetti squash pasta. Garnish with extra pepper and fresh basil if desired.

Garlic Shrimp with Zucchini Pasta

Nutrition:  292 kcal; 1222 kJ; 7 g protein; 7 g carbs; 5 g net carbs; 2 g dietary fiber; 3 g total sugars; 0 g added sugars; 28 g total fat; 14 g saturated fat;

Ingredients

  • 1 zucchini
  • 2 tablespoons melted coconut oil
  • 2 cloves garlic, minced
  • 8 thawed shrimp, peeled and deveined
  • 1 lemon, zested and juiced
  • 2 tablespoons olive oil
  • Fresh ground pepper to taste

Directions

  1. Wash all produce well.
  2. Feed the zucchini through a vegetable spiralizer to form zucchini curls or slice thinly with a mandoline or knife into thin strips. Set aside
  3. Heat coconut oil in a skillet over medium-high heat. Add garlic and saute for 2 minutes. Add shrimp and saute until shrimp are pink and just cooked through.
  4. In a bowl add zucchini, shrimp, lemon juice and olive oil. Toss, season with pepper and serve.

Salads

Blueberry Steak Salad

Nutrition:  411 kcal; 1720 kJ; 35 g protein; 10 g carbs; 8 g net carbs; 2 g dietary fiber; 7 g total sugars; 0 g added sugars; 27 g total fat; 10 g saturated fat

Ingredients

For the salad:

  • 8 oz grass-fed Skirt steak, thinly sliced
  • 1 tablespoon coconut oil
  • 2 cups arugula
  • 3/4 cup blueberries
  • 2 cups watercress or mixed greens
  • 1 avocado, chopped

For the dressing:

  • 2 tablespoons (30ml) olive oil
  • 1 tablespoon juice from lemon
  • Pinch sea salt

Directions

  1. Heat oil in a skillet over medium-high heat. Add steak and saute to your likening. Remove from heat and let cool
  2. Add steak and remaining salad ingredients into a large bowl
  3. In a small bowl, whisk the dressing ingredients together. Pour over salad and toss.

Grilled Chicken & Bok Choy Salad

Nutrition:  438 kcal; 1833 kJ; 48 g protein; 16 g carbs; 10 g net carbs; 6 g dietary fiber; 8 g total sugars; 0 g added sugars; 22 g total fat; 3 g saturated fat;

Ingredients

Salad:

  • 6 baby bok choy, cut in half length-wise
  • 2 cups grilled organic chicken, chopped
  • 2 green onions, green parts only, chopped
  • 1/4 cup cilantro, chopped
  • 1 mandarin orange, peeled and segmented.
  • 1 tablespoons sesame seeds

Dressing:

  • 1 tablespoons ground ginger
  • 1/2 teaspoon crushed red pepper flakes
  • 2 tablespoons sesame oil
  • 2 tablespoons fresh lime juice

Directions

  1. Wash the bok choy and shake to remove the excess water. Place on the grill and grill just until grill marks appear and the bok choy become aromatic, about 30 seconds to 1 minute. Remove from the grill and chop. (If you do not have a grill, you can use raw bok choy, finely chopped.)
  2. In a large bowl combine the bok choy with the chicken, green onions and cilantro.
  3. Add the dressing ingredients to a small bowl and whisk until well blended. Pour the dressing over the salad and toss. Garnish with orange slices and sesame seeds before serving.

Sides

Garlic Cauliflower Rice

Nutrition:  167 kcal; 699 kJ; 6 g protein; 18 g carbs; 12 g net carbs; 6 g dietary fiber; 7 g total sugars; 0 g added sugars; 10 g total fat; 6 g saturated fat

Ingredients

  • 1 small head cauliflower, grated
  • 1 tablespoon coconut oil
  • 1/2 medium yellow onion, finely chopped
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon toasted sesame oil

Directions

  1. Cut the cauliflower into small florets and place food processor. Pulse until it resembles the texture of rice.
  2. Add the coconut oil to a large skillet set over medium heat and cook the onion, garlic, salt and pepper about 5 minutes.
  3. Add cauliflower ‘rice’, sesame oil, and vinegar. Continue cooking for an additional 5-8 minutes.
  4. Remove from heat and serve.

Simple Sauteed Spinach

Nutrition:  137 kcal; 573 kJ; 1 g protein; 4 g carbs; 3 g net carbs; 1 g dietary fiber; 0 g total sugars; 0 g added sugars; 14 g total fat; 2 g saturated fat;

Ingredients

  • 2 tablespoons coconut oil
  • 2 cups fresh spinach
  • 1 tablespoon lemon juice
  • 1/4 teaspoon crushed red pepper flakes

Directions

  1. Heat oil in a pan over medium heat. Add spinach and toss to coat. Cover and cook until wilted, 3 to 5 minutes.
  2. Remove from the heat and place in a bowl, add in lemon juice, and crushed red pepper. Toss to coat and serve immediately.

Sage Carrots

Nutrition:  128 kcal; 536 kJ; 1 g protein; 12 g carbs; 9 g net carbs; 3 g dietary fiber; 6 g total sugars; 0 g added sugars; 9 g total fat; 8 g saturated fat

Ingredients

  • 1 teaspoon coconut oil
  • 1 1/2 cups carrots, scrubbed, peeled and sliced into rounds
  • 2 tablespoons water
  • 1/8 teaspoon salt
  • 2 teaspoons fresh small sage leaves

Directions

  1. Melt oil in a large skillet over medium heat. swirl to coat the pan. Add carrots and 2 tablespoons water. Partially cover pan and cook 10 minutes, until carrots are almost tender.
  2. Add salt, turn heat up to medium-high, cook about 4 minutes until lightly browned, stirring frequently.
  3. Plate, sprinkle with sage and serve.

Homemade Sauerkraut

Ingredients:

  • 1 medium head of green cabbage
  • 1 ½ tablespoons kosher salt

Instructions

  • Clean and slice the cabbage.  Discard the outer leaves of the cabbage. Thinly slice or shred the cabbage.
  • Combine the cabbage and salt.  Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Massage the salt into the cabbage with your hands.  Gradually the cabbage will become watery and limp.  This could take 5 –  10 minutes.  Pack the cabbage into the jar.
  • Weigh the cabbage down.  Once all the cabbage is packed into the mason jar, place something heavy on top to help keep the cabbage weighed down, and submerged beneath its liquid.
  • Cover the jar.  Cover the mouth of the mason jar with a cloth and secure it with a rubber band. This allows air to flow in and out of the jar but prevents dust or insects from getting into the jar.
  • Check the cabbage every few days. Press down on the cabbage every so often to make sure the water still covers the cabbage.  Also, make sure it smells ok.  After a few days, it should get bubbly and start to taste sour.  Add extra liquid if necessary. If there are signs of mold, something went wrong.
  • Ferment the cabbage for 3 – 10 days on up to 6 weeks.   As it’s fermenting, keep the sauerkraut away from direct sunlight.  Once it smells and tastes sour, it’s ready to eat.  Place in a clean jar and refrigerate.

Snacks

Hummus

Ingredients

  • 1 BPA-free can chickpeas, drained, liquid reserved
  • 1/2 cup Tahini
  • 1/4 cup olive oil
  • 2 cloves garlic, peeled
  • 1 lemon, juiced
  • Sea salt and pepper to taste
  • Optional: parsley, cumin, paprika

Directions

  1. Place chickpeas, Tahini, olive oil, garlic and lemon juice in the bowl of a food processor. While processing, slowly add the reserved liquid until reaching a smooth consistency. Salt and pepper to taste, add cumin or paprika to taste.
  2. Place in a bowl, drizzle with olive oil, sprinkle with paprika and garnish with chopped parsley.

Beet Chips

Nutrition:  82 kcal; 343 kJ; 1 g protein; 5 g carbs; 4 g net carbs; 1 g dietary fiber; 4 g total sugars; 0 g added sugars; 7 g total fat; 1 g saturated fat

Ingredients

  • 2 medium beets
  • 1 tablespoons olive oil
  • Sea salt to taste.

Directions

  1. Preheat oven to 425 degrees F (220 C)
  2. Line a baking sheet with parchment paper.
  3. Using a mandoline, or knife slice the beets into very thin slices.
  4. In a bowl mix together beet rounds, olive oil & salt.
  5. Spread beets on sheet pan so they aren’t touching. Place in oven and bake for 20-30 minutes until crispy.