Recipes
We have created a virtual recipe book for you on Pinterest. All recipes can be adapted to meet your dietary needs and personal preferences. If you have questions about any particular recipe swaps let us know on the discussion board below!
http://www.pinterest.com/ghealth3206/
BREAKFAST
Green Smoothie
Greens of choice (kale, spinach, swiss chard, etc)
Liquid (coconut water, coconut milk, almond milk, plain water, etc)
1 banana
Frozen berries
Any bonuses: chia seeds, almond butter, cacao powder, cinnamon, ginger, figs, maca powder, coconut oil, the list goes on!
Add in 1 scoop of protein powder to make a complete meal.
Tip: Mix greens and liquid first to really break down the greens (less chunks in the end!) Then add the rest of the ingredients. Add protein powder last - don't want to overblend!
Egg Muffins
12 organic eggs
coconut oil or ghee to grease the muffin tin
1/2 tsp sea salt
ground pepper to taste
1 cup or more chopped veggies
Preheat oven to 350 degrees. Lightly grease muffin tins with oil.
Whisk eggs very well and add salt/pepper. Stir in veggies. Pour into muffin tins and bake for 20-25 mins or until eggs are cooked through.
*Upgrade: add cooked quinoa to the bottom of the muffin tin to up the protein content! Be sure to 'poke' the egg down into the quinoa so everything holds together.
The Paleo Kitchen Pumpkin Waffles c/o Paleomg
2 large bananas, mashed
1⁄2 cup (120 ml) pumpkin puree
5 large eggs
1⁄2 cup (125 grams) almond butter
1⁄4 cup (50 grams) melted coconut oil, plus more for greasing the waffle iron
1⁄2 cup (75 grams) coconut flour
2 tablespoons pumpkin pie spice
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon vanilla extract
pinch of fine-grain sea salt
maple syrup, for serving
Instructions:
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Preheat the waffle iron.
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Combine the bananas, pumpkin puree, eggs, almond butter, and coconut oil in a food processor or blender and mix well until the bananas are well blended with the other ingredients. Once smooth, add the coconut flour, pumpkin pie spice, baking soda, baking powder, vanilla, and salt and blend until well mixed.
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Lightly brush the waffle iron with the melted coconut oil. Using the waffle manufacturer’s guidelines for suggested cup [milliliter] quantity, ladle the batter into the preheated and greased waffle maker and spread it evenly across the surface, leaving a 1⁄2-inch (12-mm) border (the batter will spread with you close the lid). Cook, following the manufacturer’s directions, and when done set aside on a plate and keep warm while you cook the remaining waffles.
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Top with nut butter, nuts or gluten-free (or grain-free) granola and enjoy!
SNACKS
Energy Balls - very loose recipe!
Mixed raw nuts
Dried fruit
Shredded coconut
Coconut oil
Almond butter
Raw honey
Sea salt (unless almond butter is salted)
Pulse nuts in a food processor, add coconut and dried fruit. Place fruit/nut pieces in a bowl and mix in coconut oil, honey, and almond butter (add liquids slowly to get the consistency you want!) Roll into small balls or press into a pan to make your own granola bars. Refrigerate and enjoy.
MAIN COURSE
Simple Tuna Salad
1 can tuna (I like Wild Planet Wild Albacore Tuna)
1/2 avocado
kale/greens of choice
juice of 1/2 lemon
salt and pepper to taste
fruit of choice
Massage kale with lemon juice and salt. Mix in avocado and mash/massage all together. Drain tuna and add to salad along with fruit of choice. Season with pepper.
Curry Tuna Bowl
1 can tuna (I like Wild Planet Wild Albacore Tuna)
1/2-1 avocado, chopped
1/2 Tbsp curry powder
1 apple, chopped
nuts of choice
Drain tuna and place in bowl, add curry powder (can add more/less to your liking), add avocado, apple, and nuts. Mix slightly and enjoy!
Skillet Chili
1 lb grass fed ground beef
1 onion
2 cloves garlic
1 can of fire roasted, crushed tomatoes [I like the brand Muir Glen]
1 bell pepper
chili powder
avocado
any other veggies or spices you like
Instructions:
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Brown beef with chopped onion and garlic in a medium sized frying pan. Drain excess fat.
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Mix in chopped bell pepper [and any other veggies you choose to add]. Add crushed tomatoes and spices. Heat through.
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Serve with sliced avocado, enjoy!
Meatza c/o You've Got Kale
Serves: 2
Crust:
1lb ground beef
1 Tbs. dried oregano
1 Tbs. dried dill
1 Tbs. thyme
Salt & pepper to taste
Toppings:
1 Tbs. coconut oil
1 red onion, chopped
3 medium green poblano peppers
8 oz Muir Glen Organic tomato sauce
1 ripe avocado, diced
2 eggs, fried
Instructions:
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Preheat oven to 400 degrees.
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In large bowl, combine all crust ingredients and mix together well.
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Separate meat into two equal portions, and spread each half into its own 8” round pie pan.
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Place in oven for 10-15 minutes.
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In low-medium heat skillet, sauté the red onion in coconut oil until caramelized.
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Cut and remove the top portion of the poblano pepper, making sure to remove all seeds. Cut remaining piece in half, lengthwise. Repeat so that there are 4 thin slices of poblano peppers. Repeat with the remaining 2 peppers.
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Drizzle peppers with olive oil and place in a small toaster oven to broil. *If you don’t have a toaster oven on hand, feel free to sauté the peppers with the onions in the skillet.
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Once the meat crusts are cooked, remove from oven and top with 4oz of tomato sauce (on each) and desired amounts of sautéed onions and roasted peppers.
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Place meatzas back in oven for 5 minutes.
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Use this time to fry your two eggs that will top each meatza.
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Remove meatzas from oven and top with ½ diced avocado and one fried egg, each.
Almost 5 Ingredient Pizza Spaghetti Pie c/o Paleomg
Serves: 3-4
1 large spaghetti squash (about 600 grams)
1 pound italian sausage
½ yellow onion, diced
1 cup pizza sauce (no sugar added)
1 teaspoon dried basil
salt and pepper, to taste
3 eggs, whisked
(optional: add anything you like with pizza: veggies, basil, etc)
Instructions:
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Preheat oven to 400 degrees.
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Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
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Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.
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Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
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Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
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Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
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Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
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Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
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Let rest for 5 minutes before serving.
Cheezy Broccoli Quinoa Pilaf c/o Nutrition Stripped
1 cup quinoa (red, white or combination)
2 cups vegetable stock
2 cups fresh broccoli, chopped
⅓ cup pine nuts, toasted or raw
Use all of the cheese sauce below
Instructions:
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Cook 1 cup dry quinoa to 2 cups vegetable stock. Boil for at least 20 minutes, and fork to fluff. Yields about 3 cups of cooked quinoa or more. In the meantime while the quinoa is cooking, make the sauce.
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Set this sauce aside until quinoa is finished cooking.
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Pour McKels Ultimate Cheeze Sauce into the pot with the cooked quinoa, steamed broccoli, toasted/or raw pine nuts, and stir to combine the sauce with the broccoli and quinoa. You may add additional almond milk to thin the sauce a bit. The goal result is a thick and creamy quinoa.
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Garnish with pine nuts and fresh black pepper. Enjoy!
McKels Ultimate Cheeze Sauce
heaping ½ cup nutritional yeast
¼ cup almond milk
2 tablespoons dijon mustard
2 tablespoons olive oil
1-2 cloves fresh garlic, minced
1 tablespoon apple cider vinegar
dash of cayenne pepper
dash of ground cumin
fresh ground black pepper, sea salt to taste
Instructions:
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Combine all the ingredients for the sauce in a small saucepan at low/medium heat and stir until combined.
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Gradually start with ¼ cup almond milk and gradually increase to the desired consistency- the goal is for it to be thick enough to cover a spoon but thin enough to stir easily. Remember the quinoa will absorb a lot of this liquid.
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Adjust all seasonings to taste.
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Use over vegetables, quinoa, legumes, etc.