Here's the recommended meal plan for the week of 2/3. Feel free to shift meals around to suit your personal preferences! For every meal there is a meatless option provided - any kind of bean can be substituted in any recipe in place of the meat, chicken or fish. You may also use meatless crumbles, tofu, tempeh or just add in more fresh veggies! Steam or roast them to bring out their flavor. :)
General Guidelines:
- Eliminate ALL processed foods - generally speaking, if it comes out of a box or a bag, it's probably not good for you. Exceptions to this rule would be certain grains, seeds, nuts, etc. - anything that's a 'whole' food, but that goes through some limited processing before market. Obviously no one expects you to grow and roll your own oats! :)
- Flip your plate around to include a higher percentage of fresh produce
- Meat, fish, poultry, eggs consumed should be fresh, natural and from a humane source - you are what you eat, do not consume the negative energy and disease absorbed by animals that have been mistreated or fed poorly.
- Avoid or limit dairy, use plant-based milks wherever possible.
- Limit fats - avoid refined fats altogether and opt instead for cold-pressed fruit and nut oils such as olive and coconut. Organic butter from grass-fed livestock is acceptable but not a preferred choice.
- No bread during this week and going forward limit intake. Gluten is a glue and blocks up your digestive system. Opt for lettuce or collard wraps instead of bread/buns, serve your burgers/veggie burgers over a salad - think outside the 'bun'…
- Avoid refined sugars and limit intake of all sugars. Use coconut sugar, maple syrup, agave nectar, honey where a sweetening agent is required and eat fresh fruit or make a fruit smoothie when you are craving a sweet treat
- Drink lots of pure filtered water
- Avoid alcohol during this week and limit yourself going forward. Red wines and craft beers are the best choice over distilled spirits and sugary mixed drinks.
Shopping List:
| Baking Goods | |
| brown rice syrup, agave nectar or coconut sugar, 2 teaspoons for Spicy Thai Shrimp Salad | |
| chopped pecans, 1/2 cup for Overnight Oatmeal | |
| Pure Maple Syrup, 1/4 cup for Hawaiian Chicken Kabobs | |
| pure vanilla extract, 2 teaspoon for Purple Blueberry Rice | |
| raw almonds, 66 for Cinnamon Apple Slices With Raw Almonds | |
| rolled or steel-cut oats (not quick-cook), 4 cups for Overnight Oatmeal | |
| slivered almonds, 1 cup for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| vanilla extract, 1 teaspoon for Overnight Oatmeal | |
| Beverages | |
| lime juice, 11 tablespoons for multiple recipes | |
| orange juice, 1 cup for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| tomatoes with juice, 1 can for Turkey Chili with Corn and Black Beans | |
| water, 2 cups for Veggistrone | |
| Canned/Jar Goods | |
| black beans, 2 can for multiple recipes | |
| canned garbanzo beans, 3 cup for Quinoa with Chickpeas and Tomatoes | |
| chickpeas (optional in place of chicken), 2 can for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| crushed tomatoes, 1 can for Slow Cooker Vegetarian Chili | |
| kidney beans, 1 can for Mexican Bean and Rice Salad | |
| kidney or pinto beans, 1 15-ounce can for Veggistrone | |
| low-sodium vegetable broth or chicken broth, 8 cups for Veggistrone | |
| pineapple chunks, 2 cups for Hawaiian Chicken Kabobs | |
| red kidney or black beans, 3 cans for Slow Cooker Vegetarian Chili | |
| roasted red peppers, 1 cup for Roasted Vegetable Medley | |
| Salsa -, for Fish Tacos | |
| seasoned chili beans, 1 can for Turkey Chili with Corn and Black Beans | |
| tomato sauce, 1 can for Turkey Chili with Corn and Black Beans | |
| tomato sauce, 1 15-ounce can for Veggistrone | |
| vegetable stock, 1 cup for Slow Cooker Vegetarian Chili | |
| Dairy | |
| eggs, 22 for multiple recipes | |
| freshly grated Parmesan cheese, 10 tablespoons for Veggistrone | |
| unsweetened soy, coconut, almond or hemp milk, 4 cups for Overnight Oatmeal | |
| Deli | |
| hummus, 8 TB for Hummus With Carrots & Celery | |
| Meat | |
| chicken breast halves, 2-3 for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| chicken breast halves, 2-3 for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| cooked turkey or tofu, 2 Cup for Veggie Omelet Muffins | |
| ground turkey, 20 oz for Turkey Chili with Corn and Black Beans | |
| of lean ground bison (you can use, I pound for Brown Rice Bison Meatloaf | |
| Oils & Dressings | |
| apple cider vinegar, 1/2 cup for Hawaiian Chicken Kabobs | |
| Cider vinegar, for Fish Tacos | |
| coconut or olive oil spray, for Fish Tacos | |
| Cooking Spray, for Egg white Omelet | |
| ketchup (optional), 1/4 cup for Brown Rice Bison Meatloaf | |
| olive oil, 2 teaspoons for Slow Cooker Vegetarian Chili | |
| olive oil, 1 tablespoon for Spicy Thai Shrimp Salad | |
| pure maple syrup, 2 tablespoons for Overnight Oatmeal | |
| pure maple syrup, 2 tablespoons for Overnight Oatmeal | |
| red wine vinegar, 4 tablespoons for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| rice vinegar, 2 teaspoons for Ginger Garlic Green Beans | |
| soy sauce, 1 tablespoon for Ginger Garlic Green Beans | |
| toasted sesame oil, 1/4 cup for Hawaiian Chicken Kabobs | |
| Pasta/Rice/Beans | |
| brown rice, 3 cup for multiple recipes | |
| brown rice, millet or quinoa, 8 cups for multiple recipes | |
| purple or black rice, 4 cups for Purple Blueberry Rice | |
| quinoa, 3 cup for Quinoa with Chickpeas and Tomatoes | |
| Prepared Meals | |
| dried cranberries, 1/2 cup for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| Produce | |
| asparagus, 1 pound for Asparagus Salad with Shrimp | |
| bell pepper, 1 for Slow Cooker Vegetarian Chili | |
| bell pepper, 1 cup for Spicy Thai Shrimp Salad | |
| blueberries, 4 cups for Purple Blueberry Rice | |
| broccoli, 2 head for Roasted Vegetable Medley | |
| butternut squash, 12 ounces for Slow Cooker Vegetarian Chili | |
| Cabbage, for Fish Tacos | |
| cabbage, 3 cups for Veggistrone | |
| carrot, 1/2 cup for Brown Rice Bison Meatloaf | |
| carrots, 4 cup for multiple recipes | |
| carrots, 2 for Slow Cooker Vegetarian Chili | |
| cauliflower, 3 cups for Veggistrone | |
| celery, 2 1/2 cup for multiple recipes | |
| celery, 2 stalks for Slow Cooker Vegetarian Chili | |
| celery stalks, 4 for Hummus With Carrots & Celery | |
| chopped fresh spinach or one 10-ounce package frozen chopped spinach, 4 cups for Veggistrone | |
| cilantro leaves, 1/4 cup for Mexican Bean and Rice Salad | |
| doz corn tortillas or iceburg letttuce leaves, 1 for Fish Tacos | |
| fresh asparagus, 2 bunch for Roasted Vegetable Medley | |
| fresh basil, 1 cup for multiple recipes | |
| fresh berries or other fruit, 4 cups for Overnight Oatmeal | |
| fresh parsley, 1 Tbsp for Asparagus Salad with Shrimp | |
| fresh parsley, 1 1/2 teaspoon for Quinoa with Chickpeas and Tomatoes | |
| Fresh Spinach, 1 Cup for Egg white Omelet | |
| garlic, 1 teaspoon for Mexican Bean and Rice Salad | |
| garlic, 17 clove for multiple recipes | |
| garlic cloves, 4 for multiple recipes | |
| ginger, 1 tablespoon for Ginger Garlic Green Beans | |
| green beans, 1 pound for Ginger Garlic Green Beans | |
| Green beans, 2 cups for Veggistrone | |
| green bell pepper, 1 for Mexican Bean and Rice Salad | |
| green bell pepper, 1 cup for Veggistrone | |
| head romaine lettuce - torn, 2 for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |
| herbs (optional), for Egg white Omelet | |
| jalapeno peppers, 2 for Mexican Bean and Rice Salad | |||
| just ripe avocados, 2 for Baked Salmon with Avocado Mango Salsa | |||
| kale, 2 cup for Veggie Omelet Muffins | |||
| Large Carrot, 4 for Hummus With Carrots & Celery | |||
| leeks, 2 TB for Egg white Omelet | |||
| lemon juice, 1 Tbsp for Asparagus Salad with Shrimp | |||
| lemon zest, 2 teaspoon for Overnight Oatmeal | |||
| lime, 1 for Mexican Bean and Rice Salad | |||
| limes, 2 for Baked Salmon with Avocado Mango Salsa | |||
| mandarin oranges, 6 cans for Tossed Romaine and Orange Salad With Chicken (or Chickpeas) | |||
| mango, 2 for Purple Blueberry Rice | |||
| onion, 3 for multiple recipes | |||
| onions, 1 large for Hawaiian Chicken Kabobs | |||
| onions, 4 1/2 cup for multiple recipes | |||
| or 1 mango, 2 for Baked Salmon with Avocado Mango Salsa | |||
| parsnip, 2 for Roasted Vegetable Medley | |||
| red bell pepper, 2 for multiple recipes | |||
| red bell pepper, 2 cup for Veggie Omelet Muffins | |||
| red onion, 1/4 cup for Baked Salmon with Avocado Mango Salsa | |||
| ripe Avocado, 1 for Fish Tacos | |||
| seeded and thinly sliced cucumber, 1 cup for Spicy Thai Shrimp Salad | |||
| serrano chile, 1 for Baked Salmon with Avocado Mango Salsa | |||
| small apple, 3 for Cinnamon Apple Slices With Raw Almonds | |||
| small roma tomato, 1 for Egg white Omelet | |||
| tomato, 3 for Quinoa with Chickpeas and Tomatoes | |||
| tomatoes, 1 14-ounce can for Veggistrone | |||
| tomatoes (roma), 2 for Veggie Omelet Muffins | |||
| whole kernel corn, 1 can for Mexican Bean and Rice Salad | |||
| yam or sweet potato, 2 for Roasted Vegetable Medley | |||
| yellow corn, 1 can for Turkey Chili with Corn and Black Beans | |||
| zucchini, 1/2 cup for Brown Rice Bison Meatloaf | |||
| zucchini, 4 for multiple recipes | |||
| Sauces & Spices | |||
| Asian sesame oil, 1/2 teaspoon for Ginger Garlic Green Beans | |||
| bay leaf, 1 for Veggistrone | |||
| chili powder, 2 tbsp for Turkey Chili with Corn and Black Beans | |||
| crumbled dried basil, 1 tsp for Brown Rice Bison Meatloaf | |||
| crumbled dried oregano, 1 tsp for Brown Rice Bison Meatloaf | |||
| crushed red pepper, 1/2 teaspoon for Spicy Thai Shrimp Salad | |||
| cumin, 1 tbsp for Turkey Chili with Corn and Black Beans | |||
| dark chili powder, 2 tablespoons for Slow Cooker Vegetarian Chili | |||
| fresh ground black pepper, for Brown Rice Bison Meatloaf | |||
| green pepper, 1/2 cup for Brown Rice Bison Meatloaf | |||
| ground cinnamon, 3/4 tsp for Cinnamon Apple Slices With Raw Almonds | |||
| ground cumin, 5 teaspoon for multiple recipes | |||
| Ground Turmeric, 1/2 Teaspoon for Egg white Omelet | |||
| Italian seasoning, 2 Teaspoon for Veggie Omelet Muffins | |||
| mixed chopped fresh herbs, such as basil, 1/4 cup for Spicy Thai Shrimp Salad | |||
| oregano, 1 tsp for Turkey Chili with Corn and Black Beans | |||
| red pepper flakes, 1/4 teaspoon for Slow Cooker Vegetarian Chili | |||
| red pepper flakes, 1 tbsp for Turkey Chili with Corn and Black Beans | |||
| Salt and black pepper to taste, for Asparagus Salad with Shrimp | |||
| Salt and pepper, for Fish Tacos | |||
| salt and pepper to taste, 3 pinch for Quinoa with Chickpeas and Tomatoes | |||
| salt to taste, for Mexican Bean and Rice Salad | |||
| sea salt, 1 tsp for Brown Rice Bison Meatloaf | |||
| sesame seeds, 1 1/2 teaspoon for Ginger Garlic Green Beans | |||
| soy sauce or Braggs Aminos, 1/2 cup for Hawaiian Chicken Kabobs | |||
| soy sauce or tamari, 1 Tbsp for Brown Rice Bison Meatloaf | |||
| Seafood | |||
| 6-ounce salmon fillets, 4 for Baked Salmon with Avocado Mango Salsa | |||
| fish sauce, 4 teaspoons for Spicy Thai Shrimp Salad | |||
| Fresh Shrimp, 1 pound for Spicy Thai Shrimp Salad | |||
| fresh shrimp, cooked, 1/2 pound for Asparagus Salad with Shrimp | |||
| Fresh White Fish (grouper, cod, tilapia, mahi, etc), 1 lb for Fish Tacos | |||
| Uncategorized | |||
| chicken breast halves, 8 for Hawaiian Chicken Kabobs | |||
skewers, for Hawaiian Chicken Kabobs
Asparagus Salad with Shrimp
Source: www.simplyrecipes.com
Makes: 4 servings
Prep Time: 10 mins Cook Time: 10 mins
Ingredients
1 pound asparagus, woody stem ends removed
1/2 pound fresh shrimp, cooked, shelled 1/4 cup extra-virgin olive oil 1 garlic clove, minced 1 Tbsp lemon juice 1 Tbsp fresh parsley, minced Salt and black pepper to taste 2 cups brown rice, millet or quinoa, cooked
Notes / Directions
1. Bring a medium pot of water to a boil and salt it well. Add the asparagus to the boiling water and boil for 3 minutes. Use a slotted spoon to remove the asparagus to a bowl to cool. Add the shrimp to the pot of boiling water. If they are pre-cooked, remove after 30 seconds—this is just to warm them. If the shrimp are uncooked, boil them for 2-3 minutes, until cooked through. Remove the shrimp and add them to a large bowl.
2. Slice the asparagus spears thinly on the diagonal until you get close to the tip. Cut the asparagus tips off in one piece. (They look prettier that way.) Put the asparagus in the bowl with the shrimp. Add the remaining ingredients and toss to combine. Add salt and black pepper to taste. Add more lemon juice if desired, to taste. Serve with 1/2 cup brown rice, millet or quinoa
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Overnight Oatmeal
Makes: 4 servings
Ingredients
2 cups rolled oats (not instant or quick cooking)
2 cups unsweetened plant-based milk (almond, rice, hemp, etc.) 1 teaspoon lemon zest 1/2 teaspoon vanilla extract 1/4 cup chopped pecans, walnuts or almonds 2 peaches or apricots, pitted and sliced 2 tablespoons agave nectar (optional) Notes / Directions
Combine oats, milk, zest and vanilla in a bowl, cover and refrigerate overnight. The next morning, scoop oatmeal into bowls and top with pecans, peaches and a drizzle of agave nectar. You can also parse out the oatmeal into pint-sized canning jars for a grab-n-go breakfast! Serve cold or heat briefly prior to serving.
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Baked Salmon with Avocado Mango Salsa
Source: www.simplyrecipes.com
Makes: 4 servings
Prep Time: 20 mins Cook Time: 10 mins
Ingredients
Olive oil
4 6-ounce salmon fillets Salt Freshly ground black pepper 2 or 1 mango, not overly ripe 2 just ripe avocados 1/4 cup red onion, minced 1 serrano chile, minced 2 limes, juiced
Notes / Directions
1. Preheat oven to 400°F. While the oven is preheating, prep the mangos. Either peel and then cut away the mango flesh from the core seed, and then cut the mango into 1/3-inch cubes, or follow the instructions here on How to Cut a Mango. Set the cut mango aside in a medium bowl.
2. Line a roasting pan with aluminum foil. Spread some olive oil on top of the foil. Coat the salmon fillets with olive oil and lay, skin side down, on the foil lined roasting pan. Sprinkle with salt. Place in the 400°F oven and cook for 10 minutes. 3. While the salmon is cooking, prep the other ingredients. Cut the avocados in half. Remove the seeds. Score the inside of the avocados with a small knife in a cross hatch pattern. Scoop out the avocado pieces and add them to the bowl with the cut mango pieces. (See How to Cut and Peel and Avocado.) Add the minced red onion, serrano chile, and lime juice to the bowl. Sprinkle with a little salt. Gently fold the ingredients together. *****************************************************************************************************
Brown Rice Bison Meatloaf
Makes: 6 servings
Ingredients
I pound of lean ground bison (you can use
1 cup brown rice, cooked 2 egg, beaten 1/2 cup onion, chopped 1/2 cup green pepper, chopped 1/2 cup celery, chopped 1 Tbsp soy sauce or tamari 1 tsp crumbled dried oregano 1 tsp sea salt fresh ground black pepper 1 tsp crumbled dried basil cooking spray 1/2 cup carrot, shredded 1/2 cup zucchini, shredded 1/4 cup ketchup (optional)
Notes / Directions
This serves 6
1. Preheat oven 350 degrees 2. In large mixing bowl combine all ingredients with a pair of clean hands. Place in a loaf pan that has been prepared with a light coating of non-stick cooking spray. Spread ketchup on top (optional). Bake for about an hour. Remove from oven and let it cool 10 minutes before cutting. Number of Servings: 6
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Hippie Loaf (Vegetarian Option in place of Bison Loaf)
Source: happyherbivore.com
Ingredients
None
Notes / Directions
Recipe:Hippie Loaf
Description A wonderfully easy gluten-free vegan meatloaf that can be made from pantry staples. Whole wheat flour can be substituted for brown rice flour if you do not have a gluten allergy. Ingredients 15 ounces black beans, drained and rinsed 1 whole onion, diced 2 whole garlic cloves, minced 1 whole carrot, minced 2 whole celery stalks, minced 1 cup mushrooms, coarsely chopped 1 cup quinoa, cooked 1 tbsp italian seasoning 3 tbsp brown rice flour 2 tbsp ketchup 2 tbsp tamari Instructions Preheat oven to 350F. Grease a standard bread pan and set aside. Mash black beans in a large bowl and combine all ingredients until evely combined. Transfer to pan and pat down firmly and tightly using a spatula. Bake 45 minutes to one hour, until firm and browned on the outside. Allow the loaf to cool and firm up before serving, about 15 to 20 minutes.
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Egg white Omelet
Source: www.epicurious.com
Makes: 1 serving
Ingredients
Cooking Spray
4 eggs, beaten - use 4 whites, one yolk Kosher salt freshly ground black pepper 2 TB leeks, chopped herbs (optional), chopped 1 Cup Fresh Spinach 1 small roma tomato, diced 1/2 Teaspoon Ground Turmeric
Notes / Directions
1. Beat eggs with 2 TB water, turmeric and seasonings until well combined and airy.
2. Heat a nonstick 8" or well-seasoned heavy steel skillet over medium-high heat for 1 minute. Spray with oil. Sauté leeks and tomato until tender, add spinach, cook until wilted. Place veggies in bowl for later use. 3. Spray pan again and add beaten egg mixture and season with kosher salt and freshly ground black pepper. Cook, pulling up the edges with a heatproof silicone spatula, allowing uncooked eggs to run into pan, until the bottom is golden brown and the top begins to set, 1-2 minutes. 4. Add reserved veggie filling. Using the spatula, fold up 1/3 of the omelet. Roll the omelet over onto itself, then tilt the pan and slide omelet onto a plate. Can also make this a frittata instead by adding the veggies to the eggs and following the directions in step 3, skipping step 4 and leaving unfolded.
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Fish Tacos
Source: www.simplyrecipes.com
Cook Time: 20 mins
Ingredients
1 lb Fresh White Fish (grouper, cod, tilapia, mahi, etc)
Salt and pepper Olive oil 1 doz corn tortillas or iceburg letttuce leaves coconut or olive oil spray Salsa - 1 ripe Avocado Cabbage Cider vinegar Salt
Notes / Directions
1. Prepare the salsa. Either use store bought or make your own. (See above link for Mango Salsa, which is especially good with fish.)
2. Prepare the cabbage and avocado. Thinly slice cabbage. Put in a small serving bowl. Sprinkle with cider vinegar (about a Tbsp) and salt (about a tsp). Mix in the vinegar and salt. Peel avocado and remove seed. Chop and reserve for later. 3. Heat the tortillas if you are not using lettuce wraps to make the tacos. Unless you have made fresh tortillas from scratch, you will need to soften them somehow. One way to easily soften and heat a tortilla to simply heat it in the microwave for 20-25 seconds on high heat, on top of a napkin or paper towel to absorb the moisture that is released. We often will heat two tortillas at once in the microwave, heating them for a total of 40 seconds. 4. Cook the fish. Soak the fish fillets in cold water for at least one minute. Pat dry with a paper towel. Heat a large stick-free skillet to medium high heat. Add a couple of teaspoons of olive oil to the skillet. Place fish on skillet. Cooking time depends on the thickness of the fillets. A thin fillet may take only one minute on each side to cook. A thicker fillet may take a couple of minutes. Fish should be still barely translucent when cooked. Break off a piece and test if you are not sure. Do not overcook the fish. Remove from pan when done to a separate plate. Sprinkle with salt and pepper. 5. Assembly. I think tacos are best when you assemble them yourself. Place the plate of tortillas, the plate of fish, the salsa, the cabbage, and the avocados on the table and let everyone assemble their own.
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Ginger Garlic Green Beans
Source: www.epicurious.com
Makes: 4 servings
Cook Time: 20 mins
Ingredients
1 pound green beans, trimmed
3 garlic cloves 1 tablespoon soy sauce 1 tablespoon ginger, peeled, grated 2 teaspoons rice vinegar 1 tablespoon vegetable oil 1/2 teaspoon Asian sesame oil 1 1/2 teaspoon sesame seeds, toasted
Notes / Directions
1. Cook beans in a 6-quart pot of boiling well-salted water, uncovered, until just tender, 6 to 7 minutes. Drain in a colander, then plunge into an ice bath to stop cooking. Drain beans and pat dry.
2. While beans cook, mince and mash garlic to a paste with a pinch of salt, then stir together with soy sauce, ginger, vinegar, and oils in a large bowl. 3. Add beans and toss. Serve sprinkled with sesame seeds.
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Hawaiian Chicken Kabobs
Source: allrecipes.com
Makes: 8 servings
Prep Time: 10 mins Cook Time: 20 mins
Ingredients
1/2 cup soy sauce or Braggs Aminos
1/4 cup Pure Maple Syrup 1/4 cup toasted sesame oil 8 chicken breast halves, boneless chicken breast halves - cut into 2 inch pieces 2 cups pineapple chunks, chunked skewers 1 large onions, cut into chunks 1 red bell pepper, cut into 2 inch pieces 4 cloves garlic, finely chopped 2 zucchini, cut into chunks 1/2 cup apple cider vinegar
Notes / Directions
1. In a shallow glass dish, mix the soy sauce, vinegar, maple syrup, sesame oil and garlic. Stir the chicken pieces (or Tempeh/Tofu) veggies and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
2. Preheat grill to medium-high heat. 3. Lightly oil the grill grate. Thread chicken, veggies and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear (or tempeh/tofu is browned and slightly crisp) Serve with brown rice, millet or quinoa
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Mexican Bean and Rice Salad
Source: allrecipes.com
Makes: 10 servings
Prep Time: 20 mins
Ingredients
2 cups brown rice, cooked
1 can kidney beans, rinsed and drained 1 can black beans, rinsed and drained 1 can whole kernel corn, drained 1 onion, diced 1 green bell pepper, diced 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced 1/4 cup cilantro leaves, chopped 1 teaspoon garlic, minced 1 1/2 teaspoons ground cumin salt to taste
Notes / Directions
1. In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
2. Refrigerate salad for 1 hour, toss again, and serve.
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Purple Blueberry Rice
Source: www.wholefoodsmarket.com
Makes: 6 servings
Ingredients
2 cups purple or black rice
2 cups blueberries, fresh or frozen 1 teaspoon pure vanilla extract 1 mango, peeled and cubed
Notes / Directions
Combine rice, blueberries and 4 1/2 cups water in a medium pot over high heat. Cover and bring to a boil. Reduce to a simmer. Cook until rice is tender, about 35 to 40 minutes, stirring frequently. Stir in vanilla extract and mango and serve.
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Quinoa with Chickpeas and Tomatoes
Source: allrecipes.com
Makes: 3 servings
Prep Time: 20 mins Cook Time: 20 mins
Ingredients
1 cup quinoa
1/8 teaspoon salt 1 3/4 cups water 1 cup canned garbanzo beans, drained 1 tomato, chopped 1 clove garlic, minced 3 tablespoons lime juice 4 teaspoons olive oil 1/2 teaspoon ground cumin 1 pinch salt and pepper to taste 1/2 teaspoon fresh parsley, chopped
Notes / Directions
1. Place the quinoa in a fine mesh strainer, and rinse under cold, running water until the water no longer foams. Bring the quinoa, salt, and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes.
2. Once done, stir in the garbanzo beans, tomatoes, garlic, lime juice, and olive oil. Season with cumin, salt, and pepper. Sprinkle with chopped fresh parsley to serve.
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Roasted Vegetable Medley
Makes: 6 servings
Prep Time: 25 mins Cook Time: 1 hr
Ingredients
2 tablespoons coconut oil, divided
1 yam or sweet potato, peeled and cut into 1 inch pieces 1 parsnip, peeled and cut into 1 inch pieces 1 cup carrots, thickly sliced 1 zucchini, cut into 1 inch slices 1 bunch fresh asparagus, trimmed and cut into 1 inch pieces 1/2 cup roasted red peppers, cut into 1-inch pieces 2 cloves garlic, chopped roughly 1/4 cup fresh basil, chopped 1/2 teaspoon kosher salt 1/2 teaspoon ground black pepper 1 head broccoli, chopped into 2 inch pieces 3 cups brown rice, millet or quinoa, cooked
Notes / Directions
1. Preheat oven to 425 degrees F (220 degrees C).
2. Place the yams, parsnips, and carrots into a large baking pan or casserole dish. Toss to coat with 1 TB of melted oil. Coconut oil has a very low melting point you can just dump the solid oil on top of the vegetables, place the pan in the oven for a few minutes and then pull it back out to stir and coat with the oil. 3. Bake in the preheated oven for 30 minutes, then add the zucchini, broccoli and asparagus, and drizzle with the remaining 1 tablespoon of oil. Continue baking until all of the vegetables are tender, about 30 minutes more. Once tender, remove from the oven, and allow to cool for 30 minutes on the baking sheet. 3. Toss the roasted peppers together with the garlic, basil, salt, and pepper in a large bowl until combined. Add the roasted vegetables, and toss to mix. Serve immediately or save for later and serve at room temp/cold. Serve with 1/2 cup brown rice, quinoa or millet.
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Slow Cooker Vegetarian Chili (Vegetarian Option for Turkey Chili)
Source: recipes.sparkpeople.com
Makes: 8 servings
Ingredients
2 teaspoons olive oil
1 onion, diced 2 stalks celery, diced 2 carrots, diced 2 cloves garlic, chopped 1 bell pepper, diced 2 tablespoons dark chili powder 2 teaspoons ground cumin 1/4 teaspoon red pepper flakes 1 can crushed tomatoes 3 cans red kidney or black beans, rinsed and drained 12 ounces butternut squash, peeled and diced 1 cup vegetable stock
Notes / Directions
NOTE: Sauteing the vegetables before adding them to the slow cooker creates a layer of flavor. Do not skip this step.
-- Heat the oil in a saute pan, then add the onions, carrots and celery. Saute for four minutes, until the vegetables start to soften. Add the garlic and bell pepper, stir and saute another 2 minutes. Add the spices and cook for one minute, stirring constantly. Remove the pan from heat. Add the vegetables and the remaining ingredients to the slow cooker and stir to combine. Cover and cook on low for six hours. Serving Size: Makes 8 one-cup servings.
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Turkey Chili with Corn and Black Beans
Source: recipes.sparkpeople.com
Makes: 8 servings
Ingredients
20 oz ground turkey
1 onion, chopped 1 red bell pepper, chopped 2 tbsp chili powder 1 tbsp cumin 1 tsp oregano 1 tbsp red pepper flakes 1 can tomatoes with juice, diced 1 can tomato sauce 1 can yellow corn 1 can black beans, rinsed 1 can seasoned chili beans
Notes / Directions
Brown turkey in large skillet or large, but shallow pot. After 1 minute, add onion, red bell pepper, and spices.
Cook until turkey is no longer pink. Add canned ingredients and bring to a boil. Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft. If you have some wiggle room, garnish with light shredded jack and/or cheddar cheese, dollop of light sour cream, fresh cilantro, crushed tortilla chips, etc. Number of Servings: 8
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Veggie Omelet Muffins
Makes: 6 servings
Prep Time: 15 mins Cook Time: 20 mins
Ingredients
8 eggs, Use 4 whole/4 Whites Only
1 Cup cooked turkey or tofu, diced 1 cup red bell pepper, diced 1 cup onion, diced 1/4 teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons water 1 cup kale, chopped 1 Teaspoon Italian seasoning 1 tomatoes (roma), diced
Notes / Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray 8 muffin cups with coconut or olive oil or line with paper liners.
2. Beat eggs together in a large bowl until well combined. Mix in all other ingredients. Pour egg mixture evenly into prepared muffin cups. 3. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
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Veggistrone
Source: www.eatingwell.com
Makes: 10 servings
Cook Time: 4 hrs
Ingredients
2 tablespoons extra-virgin olive oil
2 cups onions, chopped 2 cups celery, chopped 1 cup green bell pepper, chopped 4 cloves garlic, minced 3 cups cabbage, chopped 3 cups cauliflower, chopped 2 cups carrots, chopped 2 cups Green beans, chopped 8 cups low-sodium vegetable broth or chicken broth 2 cups water 1 15-ounce can tomato sauce 1 14-ounce can tomatoes, diced 1 15-ounce can kidney or pinto beans, rinsed 1 bay leaf 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed 1/2 cup fresh basil, thinly sliced 10 tablespoons freshly grated Parmesan cheese
Notes / Directions
1. Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.
2. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more. 3. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.
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Spicy Thai Shrimp Salad
Source: www.eatingwell.com
Makes: 4 servings
Cook Time: 15 mins
Ingredients
2 tablespoons lime juice
4 teaspoons fish sauce, 1 tablespoon olive oil 2 teaspoons brown rice syrup, agave nectar or coconut sugar 1/2 teaspoon crushed red pepper 1 pound Fresh Shrimp, peeled, cooked 1 cup bell pepper, yellow and/or orange bell pepper, thinly sliced 1 cup seeded and thinly sliced cucumber 1/4 cup mixed chopped fresh herbs, such as basil, cilantro and/or mint
Notes / Directions
Whisk lime juice, fish sauce, oil, syrup/agave/coconut sugar and crushed red pepper in a large bowl. Add shrimp, bell pepper, cucumber and fresh herbs; toss to coat. Serve in lettuce cups.
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Hummus
Source: recipes.sparkpeople.com
Makes: 14 servings
Ingredients
2 15 ounce cans of chickpeas, drained and rinsed
Juice of 1 lemon 1 tablespoon good olive oil 1 tablespoon tahini 2 or one clove of garlic, finely grated Water to adjust consistancy Sweet hungarian paprika to garnish A strong blender or food processor.
Notes / Directions
1. Drain and wash the chickpeas, add to blender or food processor.
2. Add grated garlic, olive oil, tahini, lemon juice, and about 2 tablespoons of water. 3. Puree until there are no whole chickpeas, and the hummus is a thick paste. 4. Remove from bowl of mixer and garnish with a sprinkle of paprika. You could drizzle some olive oil and toss some chopped tomatoes on top of it if you desire. Serve with pita bread. This dish makes a lovely addition to a middle eastern appetizer platter, the centerpiece for a tray of veggies, or an amazingly filling snack. You can add all sorts of things to your hummus (see the variety of different pre-made hummus in the grocery store for inspiration!) Number of Servings: 14
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Hummus With Carrots & Celery
Makes: 1 serving
Ingredients
2 TB hummus
1 Large Carrot, sliced or chopped into chips 1 celery stalks, sliced
Notes / Directions
None
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Cinnamon Apple Slices with Raw Almonds
Makes: 1 serving
Ingredients
22 Raw Almonds
1 Medium Green Apple, sliced or chopped into chips Ground Cinnamon
Notes / Directions
Sprinkle ground cinnamon to taste on the apple slices, enjoy!
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