In 2024 our hearts are filled with gratitude and our bellies are filled with delicious, nourishing foods! We have some special recipes for you to share with friends and family!
Healthy living recipes hand-selected for you by our Enhanced Wellness Living Functional Medicine team! We understand that food is medicine and want to support you in fueling your body to Live Life Well! Contact us for more info on Functional Medicine, Individual Wellness Plans, and our revolutionary services!
Foods for energy, body composition, and living life well!
From our kitchen to yours…
Avocado Omelette
Servings: 1
Ingredients:
3 eggs
1 tsp olive oil
1/2 avocado, sliced
Salt and pepper to taste
Veggies of choice (asparagus, sliced deli meat, tomatoes, broccoli, onions, peppers)
Instructions:
Crack the eggs into a bowl, add salt and blend with a fork until whipped.
2. Heat a 10-inch nonstick aluminum pan over medium-high heat. Once the pan is hot, add olive oil and make sure to cover the surface of the pan.
3. Pour the eggs into the center of the pan and stir vigorously with a rubber spatula for 5 seconds. As soon as a semi-solid mass begins to form, lift the pan and move the pan around until the excess liquid pours off into the pan.
4. Move your spatula around the edge of the egg mixture to help shape into a circle and to loosen the edge of the omelet.
5. Add in your vegetables, meats, etc.
6. Let the omelet and veggies sit in the pan for 10 seconds without touching.
7. Using your spatula, lift up the edge of the omelet (the one furthest from you) and fold it over towards you (one-third of the way).
8. Slide the omelet onto a plate and fold over so that the omelet is a tri-fold.
9. Top with sliced avocado and season with salt and pepper. Serve.
Berry Blend Smoothie
Servings: 1-2
Ingredients:
1 medium apple
2 cups filtered water
2 leaves of curly kale stripped from stalk
2 tablespoons organic, raw pepitas (pumpkin seeds)
1 cup frozen blueberries
½ piece fresh organic ginger with skin
8 basil leaves, stems removed
½ lemon, peeled
Instructions:
In high powered blender add all ingredients; blend on high for one minute or until thoroughly mixed.
Turmeric Smoothie
Servings: 1
Ingredients:
1 cup frozen pineapple
1 cup frozen mango
1 ½ cups cold water
1 teaspoon coconut oil
1 teaspoon peeled, chopped fresh ginger
1 teaspoon turmeric paste
**To substitute fresh turmeric, use 1 tablespoon peeled and chopped fresh turmeric and add a pinch of pepper to the smoothie.
Instructions:
In high powered blender add all ingredients; blend on high for one minute or until thoroughly mixed
To Make the Turmeric Paste:
Ingredients:
1/4 cup turmeric powder
1/2 cup water
3/4 teaspoon black pepper
Instructions:
Mix the turmeric and water in a pan over low heat, stirring until a paste is formed.
Once you have a paste, stir in the black pepper.
Cool and store in a glass jar in the fridge for up to 2 weeks.
Can’t Beet Me Smoothie
Servings: 1
Ingredients:
1 cooked beet, peeled & quartered (see instructions below for cooking beet)
1 cup frozen organic blueberries
1 small frozen banana
1 cup unsweetened, organic nut milk
1 cup water
1-inch knob fresh ginger, peeled (use edge of a spoon to peel)
1 tablespoon of almond butter
Instructions:
In high powered blender add all ingredients; blend on high for one minute or until thoroughly mixed.
Grapefruit Smoothie
Servings: 1
Ingredients:
1 medium grapefruit, chopped pealed and pithed
1 cup frozen pineapple chunks
1/2 cup coconut water (Harmless Harvest Organic is a good brand)
Juice of 1/2 lemon
4 ice cubes
Instructions:
1. Blend and serve cold
Berry Almond Smoothie Bowl
Servings: 1
Ingredients:
⅔ cup frozen raspberries
½ cup frozen sliced banana
½ cup plain unsweetened almond milk
5 tablespoons sliced almonds, divided
¼ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
⅛ teaspoon vanilla extract
¼ cup blueberries
1 tablespoon unsweetened coconut flakes
Instructions:
Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth.
Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
No Oats Oatmeal
Servings: 6
Ingredients:
2 Cups Raw Walnuts
1/2 Cup Raw Pumpkin seeds
2 Tbsp Ground flaxseeds
2 Tbsp Chia seeds
3 Cups Unsweetened organic almond milk
1/2 tsp Pure vanilla extract
1-2 drops of Monk fruit extract – optional
1 Pinch of Sea Salt
Instructions:
1. Add the walnuts and pumpkin seeds to a food processor or blender and process until finely ground. Transfer the ground walnuts and pumpkin seeds to a jar along with the ground flax and chia seeds.
2. Pour in the almond milk, vanilla, monk fruit, and salt. Stir well to combine. Seal the jar and allow it to sit overnight in the refrigerator for at least 3 hours.
3. When ready to serve, either heat the porridge on the stovetop or leave it cold.
4. Serve with desired fruit, nuts/seeds, nut butter, and additional nondairy milk.
Make-Ahead Breakfast Burritos Recipe
Servings: Makes 6 burritos
Ingredients:
1 tablespoon olive oil
1 bag (6 oz) baby spinach
10 organic, pasture-raised eggs, beaten
½ tsp fine sea salt
¼ tsp black pepper
6 gluten-free, organic burrito tortillas
1 ½ cup Daiya Vegan cheese
1 can (15 oz) Eden organic chili beans
Instructions:
-Heat oil in a large nonstick skillet over medium heat. Add the spinach and cook until just wilted. Add eggs, salt, and pepper and cook, stirring continuously, until scrambled. Remove from heat.
-Place each tortilla on a 12×12 niche sheet of aluminum foil and sprinkle with ¼ cup cheese. Divide the egg-spinach mixture among the 6 tortillas, placing in a strip down the center of the wrap. Top each with ¼ cup of the beans.
-Roll up each tortilla like a burrito by folding in the tops and bottoms, and wrap tightly in foil. Place together in a gallon-size freezer bag and freeze for up to 2 months.
-To reheat, unwrap from foil, place on a microwave plate and microwave on high for 2-3 minutes on reheat.
Turmeric Spiced Pancakes Recipe
Servings: Makes 6 pancakes, 3 pancakes = 1 serving
Ingredients:
1/2 cup unsweetened applesauce
1 1/4 cup organic oat flour
1/2 cup unsweetened, organic nut milk
2 tbsps maple syrup
1 tbsp baking powder
1 tsp pure vanilla extract
½ tsp cinnamon
½ tsp ground turmeric
pinch of black pepper
¼ tsp ground ginger
For Toppings:
¼ cup organic coconut milk yogurt
¼ cup chopped pecans
Instructions:
-Combine all ingredients in a blender.
-Blend till combined. Don’t over blend.
-Heat a non-stick skillet over medium-high heat.
-Pour about 1/4 cup of batter into the pan. Since it is quite thick, spread/smooth into a
circle.
-Cook for 2-3 minutes on the first side. When you can easily slide a spatula under, flip. Cook for another 2-3 minutes. Remove from pan.
-Repeat until all the batter is gone.
-Top with yogurt and pecans.
Veggie Frittata Recipe
Servings: 6 servings; 1 serving = 1 cup
Ingredients:
1 tablespoon olive oil or coconut oil
½ small red onion, diced
1 cup broccoli florets, cut into small pieces
½ zucchini, chopped
½ cup red bell pepper, chopped
2 cups spinach, loosely packed
8 large organic, pasture-raised eggs
½ teaspoon sea salt
½ teaspoon black pepper
Instructions:
-Preheat oven to 350 degrees F. In a 10 inch sauté pan or cast iron skillet, add the olive oil and onion. Cook over medium heat for 2 to 3 minutes, until it begins to brown. Next, add the broccoli, zucchini, and bell pepper. Sauté for a few minutes until soft and moist.
-Add in the spinach and cook for 1 to 2 minutes more, until slightly wilted. Remove thepan from the heat and allow the mixture to rest.
-In a medium bowl, beat the eggs, and season with sea salt and black pepper. Add the eggs to the vegetable mixture, then place the sauté pan directly into the preheated oven (or transfer to a 9 inch pie plate before placing in the oven). Bake for 20 minutes or until the eggs are well set and slightly brown. Slice into 6 wedges and serve immediately. (*May freeze uneaten frittata).
Blueberry Peach Smoothie Recipe
Servings: 2, 12-16oz Smoothies
1/2 Cup Organic Frozen Blueberries
EWL’s Vanilla Protein Complete Powder
Collagen Peptide Powder
2-3 tbsp Chia Seeds
2-3 tbsp Flax Seed
1 tsp Local Honey
1 1/2 cups Organic Mixed Greens
1/2 cup Organic Kale
1/2 Avocado
1/2 cup Fresh or Frozen Peaches
1/2-3/4 Cup Almond Milk
Ice
Blend and top with Fresh Organic Blueberries and enjoy!
Good Morning Green Smoothie
Servings: 1
Ingredients:
2 cups spinach (or kale)
10 almonds (raw)
2 brazil nuts
1 cup coconut milk (unsweetened-from refrigerated cartons not cans)
1 scoop Amazing Grass Greens Powder
Instructions:
1.Place the spinach, almonds, brazil nuts, and coconut milk into the blender first.
2.Blend until pureed.
3.Add in the rest of the ingredients and blend well.
Green Cleansing Juice
Servings: 2
Ingredients:
4-5 celery stalks
2 medium sized cucumbers
1-2 cups chopped green cabbage
1-2 cups chopped fresh pineapple
2 black kale leaves
1 piece of fresh ginger
Instructions:
1.Place all the ingredients into the feed tube of your juicer.
2.Once all ingredients are juiced, pour into a glass and enjoy!
Carrot Cucumber Ginger Juice
Servings: 3
Ingredients:
6 large carrots
1 piece of fresh ginger
3 medium cucumbers
Instructions:
1.Place all ingredients into the feed tube of your juicer.
2.Once all ingredients are juiced, pour into a glass and enjoy!
Synergee Detox Soup
Servings: 4
Ingredients:
½ Head of cabbage (chopped)
1 cup celery (diced)
1 cup white or yellow onion (diced)
1 cup Carrots (diced)
1 Green Bell pepper (diced)
2-3 cloves garlic (minced)
4 cups Organic Chicken or Vegetable Broth
1 teaspoon oregano
1 teaspoon basil
½ teaspoon red pepper flakes
FEW shakes of black pepper
½ teaspoon salt (optional)
4 tablespoons Braggs Liquid Aminos (or to desired taste)
1 to 2 tablespoons of Stevia (or to desired taste)
2 tablespoons MCT Oil
Instructions:
Heat 2 tablespoons of MCT OIL RX in a large pot over medium heat; Add celery, onions, bell peppers, and carrots and sauté until slightly tender. Then add garlic and chicken or vegetable broth. Add cabbage and bring to a boil. Reduce heat and cook until cabbage is tender. Stir in oregano, basil, red pepper flakes, black pepper, and salt. Add stevia and Braggs Liquid Amino to desire taste. Taste broth and adjust seasoning if needed.
Chicken Arugula Tomato Salad
Servings: 1
Ingredients:
6 oz. of chicken breast
2 cups arugula
1/2 tomato, diced
1/4 red onion, diced
1 tsp balsamic vinegar
1 tsp olive oil
Instructions:
1. Season the chicken with salt and freshly ground pepper.
2. Grill, bake or pan fry until it’s no longer pink in the center and juices run clear.
3. Dice the chicken and set aside.
4. Combine arugula, tomatoes, onion and cooked chicken.
5. Toss with vinegar and oil.
6. Serve immediately.
Almond Chia Yogurt with Berries
Servings: 4
Ingredients:
16 oz. container of unsweetened, plain, non-dairy yogurt
¼ cup chia seeds
2 servings of chocolate or vanilla plant-based protein powder
1 cup fresh berries
cinnamon (optional)
Instructions:
1. In a medium bowl mix yogurt, chia seeds, and protein powder
2. Refrigerate for 4-6 hours or overnight.
3. Divide into 4 servings and serve each with ¼ cup of berries and top with cinnamon.
Mustard Lime Chicken Salad
Servings: 2
Ingredients:
8 oz. of chicken tenders (approx. 4 tenders)
2 tbs lime juice
1.5 tbs of mustard
2 tsp of Italian seasoning
4 cloves of garlic
2 tsp avocado oil
2 cups lettuce of choice, chopped
1/4 cup pomegranate (optional)
Instructions:
1. Coat frying pan with 1 tsp of avocado oil.
2. Place the chicken tenders into the pan and cook on medium-high heat.
3. While the chicken is cooking, add 1 tsp avocado oil, lime juice, mustard, Italian seasoning, garlic into the blender; blend until smooth
4. Add 1/2 of the sauce into the pan to coat the chicken while it cooks
5. After the chicken has cooked for several minutes flip on the other side and cook until browned on both sides; cut to ensure you have cooked the chicken all the way through
6. Serve 1/2 of the chicken on top of 1 cup of lettuce, drizzle with some of the blended sauce, and top with pomegranate (optional). Save 1/2 of the chicken, 1 cup lettuce, and some of the sauce and pomegranate for tomorrow!
Chicken Burger with Avocado
Servings: 1
Ingredients:
6 Ounces ground chicken
1/2 Hass avocado sliced
3 bibb lettuce leaves
Instructions:
1. Form ground chicken into a patty and season with salt and freshly ground black pepper.
2. Grill or fry in a non-stick pan (with 1 tsp of oil or oil spray) until it is nicely browned and no longer pink in the center.
3. Top with sliced avocado then wrap in lettuce leaves.
Honey Chicken Skillet
Servings: 2
Ingredients:
1 Tbsp coconut oil
2 chicken breasts
1/2 cup of diced green onion
2 cups of broccoli
1 Tbsp garlic, minced
1 Tbsp honey
1 Tbsp Apple Cider Vinegar
1/2 tsp Sea Salt
Instructions:
1. In a large skillet, melt your coconut oil over medium heat. Cut up your chicken into bite size pieces and add them to your skillet.
2. Cook until the chicken has browned.
3. Add the onion, garlic and vegetables.
4. Continue to cook over medium heat until chicken is fully cooked, onion is translucent and vegetables are tender.
5. In a small bowl combine your honey, apple cider vinegar and salt and mix well. Pour over your skillet and lightly toss.
Slow Cooker Pulled Chicken
Servings: 2
Ingredients:
2, 4 oz. chicken breasts
3 slices of bacon
2 tablespoons of avocado oil
2 tablespoons of Italian seasoning
1/4 cup water
Instructions:
Mix all of the ingredients well; can be done in a separate bowl or in the slow cooker.
Place the slow cooker on low heat and cook for 7-8 hours.
Shred the meat and serve.
Chicken and Snap Pea Stir Fry
Servings: 2
Ingredients:
1 tablespoons vegetable oil
½ bunch scallions, thinly sliced
1 garlic cloves, minced
½ red bell pepper, thinly sliced
1½ cups snap peas
2 boneless skinless chicken breast, thinly sliced
1½ tablespoons coconut aminos
1 tablespoons rice vinegar
1 tablespoons sesame seeds, plus more for finishing
1 ½ tablespoons chopped fresh cilantro, plus more for finishing
Instructions:
In a large sauté pan, heat the oil over medium heat. Add the scallions and garlic, and sauté until fragrant, about 1 minute.
Add the bell pepper and snap peas, and sauté until just tender, 2 to 3 minutes.
Add the chicken and cook until it is golden and fully cooked and the vegetables are tender, 4 to 5 minutes.
Add the coconut aminos, rice vinegar, and sesame seeds; toss well to combine. Allow the mixture to simmer for 1 to 2 minutes.
Stir in the cilantro, then garnish with a sprinkle of extra cilantro and sesame seeds.
Chicken Veggie Bowl
Servings: 1
Ingredients:
4 oz. skinless chicken breast
1/2 cup broccoli, chopped
1 sweet potato, diced
1 tsp olive oil
Instructions:
Preheat oven to 375 while you slice or cube the chicken breast.
Place chicken breast, broccoli and sweet potatoes on a baking sheet. Drizzle with 1 tsp olive oil and season to taste.
Bake for 25-30 minutes. Serve.
Crock Pot Fajitas
Servings: 2-4
Ingredients:
1-pound boneless skinless chicken breast halves
2 large red bell pepper, cut into thin strips
1 small can of green chilies
1-2 cups organic chicken broth or veggie broth
1 packet of old el paso original taco seasoning (Gluten Free)
1 tablespoon Coconut Oil
**Choice of garnishes (Cilantro, Avocado, greens)
Instructions:
Place all ingredients in the slow cooker and cook for 4, 6 or 8 hours.
**Can be served in lettuce wraps, on top of spring mix green salad or can be served alone.
Minty Sunshine Juice
Ingredients:
2 Oranges
3 Carrots
1-2 cm Raw Ginger
4 Sprigs of Fresh Mint
1 small handful of Ice
Instructions:
1. Peel the oranges, remembering to leave the white pith on as this is where the majority of the nutrients are to be found.
2. Juice the oranges, carrots, ginger, and gorgeous mint.
3. Pour the juice over ice and enjoy
Matcha Chia Smoothie
Servings: Makes one smoothie
Ingredients:
1 cup unsweetened organic nut milk
½ cup mixed frozen berries
1 medium plantain
½ avocado
1½ tablespoons matcha powder
1 tablespoon chia seeds
1 cup fresh spinach
Instructions:
1. In high powered blender add all ingredients
2. Blend on high for one minute or until thoroughly mixed.
Roasted Salmon With Mustard and Dill
Servings: 4
Ingredients:
4 fillets of salmon, 4 – 6 ounces each, skin on
– 2 tablespoons of stone ground mustard – enough to sufficiently coat the salmon, do not coat the skin side
Extra virgin olive oil for drizzling
1/4 teaspoon garlic powder
Salt and pepper
2 tablespoons of fresh dill or 1 tablespoon dried dill
Juice of 1 lemon
Instructions:
Drizzle with extra virgin olive oil. Sprinkle with salt, pepper and garlic powder. Spread the mustard evenly over the top of the salmon, sprinkle the dill over the mustard, coating the salmon generously. Place the salmon skin side down on a lightly oiled roasting pan and roast in the oven till salmon is fork tender and flakes easily, about 10 mins depending on thickness.
Vegetable Curry
Servings: 2-4
Ingredients:
1 onion, chopped
2 cloves garlic, crushed
2 tablespoons extra virgin olive oil
1/2 – 1 teaspoon curry powder
1 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon turmeric
1/2 teaspoon salt
1/2 butternut squash, peeled and cut into small cubes
3/4 cup water
1 large sweet potato, peeled and cut into small cubes
1/2 head cauliflower, cut into small florets
3/4 cup frozen organic peas
Cilantro, optional
Instructions:
Fry the onion and garlic in olive oil until the onions are soft and opaque. Add the spices and salt and sauté a few minutes, until you can smell the aroma of the spices. Stir the spices from the bottom of the pot occasionally. Add the butternut squash and sauté about 10 minutes, stirring occasionally. Add 1 or 2 tablespoons of water to prevent sticking. Add sweet potato and sauté and 10 minutes, (con’t)
(con’t) stirring occasionally. Add the rest of the water and scrape all the spices up from the bottom of the pot. Add cauliflower and peas on top of the butternut and sweet potato, do not stir. Cook until the vegetables are tender, about 10-15 minutes. Sprinkle with cilantro.
Grilled Salmon Salad Recipe
Servings: 2
Ingredients:
1 tablespoon olive oil
¾ pound wild Atlantic salmon, cut into 2 fillets
½ pound (8oz) asparagus, trimmed
½ teaspoon sea salt
¼ teaspoon black pepper
4 cups loosely packed arugula (or other salad greens)
½ cup fresh blueberries
½ cup chopped, toasted walnuts
½ cup crumbled goat cheese or feta cheese
Instructions:
-Preheat the grill to medium-high heat or preheat the broiler with an oven rack set on the upper shelf.
-Drizzle the oil over the salmon and asparagus and sprinkle with sea salt and pepper.
-Grill the salmon until opaque, 2-3 minutes per side, depending on the thickness of the fillet. At the same time grill the asparagus, rotating frequently, until lightly charred, 3-4 minutes. Remove to a clean plate. Alternatively, place the salmon and asparagus on a baking sheet lined with foil. Cook under the broiler until the salmon is opaque, 6-10 minutes (depending on the thickness of fillet), and the asparagus is lightly charred, 3-4 minutes (rotating frequently). If the asparagus is done, but the salmon needs more time, remove the asparagus to a cutting board and return salmon to the oven.
-Pile 2 large salad bowls with the arugula or salad greens. Top each with half of the blueberries, walnuts, and cheese.
-Slice the asparagus into 2-inch pieces. Top each salad with a salmon fillet and half of the asparagus.
-Drizzle with Balsamic Vinaigrette
Basic Balsamic Vinaigrette: (makes 2/3 cup)
Ingredients:
1/3 cup extra virgin olive oil
¼ cup organic balsamic vinegar
1 heaping tablespoon Dijon mustard
Instructions:
-Combine the oil, vinegar, and mustard in a glass jar with a lid. Shake vigorously until emulsified.
-This dressing will keep in the fridge for up to 1 month (if it doesn’t have fresh herbs, shallots, or garlic added). If the oil solidifies, briefly microwave on low until melted.
Zucchini Chips
Servings: 2
Ingredients:
2 Zucchini, cut into thin strips
1 tablespoon coconut oil
½ teaspoon dried thyme
¼ teaspoon basil
¼ teaspoon oregano
½ teaspoon sea salt (or to taste)
Instructions:
1. Preheat oven to 350 degrees F.
2. Cut zucchini into thin slices and place in medium sized bowl.
3. Melt coconut oil over in saucepan over medium heat & stir in thyme, basil, oregano, sea salt.
4. Pour coconut oil with seasoning over zucchini chips and mix, making sure each chip is coated.
5. Place zucchini chips on baking tray lightly oiled with extra coconut oil.
6. Bake for 30 minutes.
Smoked Salmon and Vegetable Egg Muffins
Servings: 3 standard sized muffins/This recipe makes 4 servings or 12 muffins
Ingredients:
1 tsp – ghee or coconut oil for saute pan. Additional will be needed for greasing the muffin cups.
2 garlic cloves – finely minced
¾ cup each – spinach and shitake mushroom tops (stems removed)
½ cup – diced red onion
3 oz – smoked salmon cut into ½ inch pieces
9 pasture raised large eggs
¼ cup – coarsely chopped pumpkin seeds
Instructions:
Preheat oven to 375 degrees.
Slice/chop garlic, vegetables, and smoked salmon as described above.
Generously grease muffin cups with ghee or coconut oil. Set aside.
Heat 1 tsp ghee or coconut oil on medium/medium high heat in a medium sized sauté pan.
Add garlic, peppers, shiitake mushrooms, and onion to pan and sauté for about 3 minutes.
Divide the vegetable mixture between the 12 muffin cups.
Divide the smoked salmon up between the 12 muffin cups and place on top of the vegetable mixture.
Crack the eggs into a medium sized bowl and whisk. Divide the eggs equally into the muffin cups until almost full. The eggs will puff up while baking.
Sprinkle the pumpkin seeds on top.
Bake for 20 minutes.
Remove from the oven. Place each egg muffin on a rack to cool or enjoy now
Notes:
Serving Suggestion: Top each egg muffin with non-dairy plain unsweetened yogurt and serve with fresh fruit and/or avocado slices.
The egg muffins can be stored in the refrigerator in an airtight container for up to 4 days. Reheat or enjoy cold.
Substitute the smoked salmon for 3 oz. of grass-fed ground beef. If choosing this option, you will need to brown the ground beef first.
The liners must be made from parchment paper, not the regular paper liners or the eggs will stick to them. Or you can place the muffin tin inside another baking dish with water.
You will need to bake an extra 5-10 minutes if you use this method. Remove from muffin pan when still hot.
Chicken Zucchini Poppers Recipe
Servings: 4
Ingredients:
1-pound ground chicken breast
2 cups grated zucchini (leave peel on)
3-4 tablespoon cilantro, minced
1 teaspoon salt
½ teaspoon pepper
(optional: ¾ teaspoon cumin)
olive oil, for cooking (or coconut oil,
avocado oil, or ghee)
Instructions:
Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.
To Bake:
Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.
Stovetop:
Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.
Serve with Guac-kale-mole:
3 avocados pitted and peeled
Juice of 1 lime
¼ cup chopped red onion
½ clove garlic, chopped
½ to 1 jalapeño pepper, seeded and chopped *optional
2 tablespoons fresh, chopped cilantro
¼ teaspoon ground cumin
1 teaspoon sea salt
4-5 large kale leaves, stalks removed and discarded
Drops of olive oil for massaging the kale
Instructions:
-Mix and mash the avocados, lime juice, onion, garlic, jalapeño, cilantro, cumin, and salt together in a bowl to the desired consistency.
-Massage the kale with a drop of olive oil to soften it, then process in the bowl of a highspeed blender or food processor.
-Once smoothie, add the kale to the guacamole.
Garlic Salmon Recipe
Servings: makes 4 servings, 1 serving = 4oz
Ingredients:
¼ tsp Black Pepper
4 cloves minced Garlic
1 cup chopped Green Onions
½ tsp Ground Oregano
4 tsp Olive Oil
2 tsp Orange zest
2 Oranges
4 fillets of Salmon – Raw
Instructions:
-Preheat oven to 350° F.
-In a large bowl combine green onions, orange peel, oregano, garlic, and 1/4 teaspoon pepper; toss gently to combine.
-Prepare 4 – 24-inch pieces of heavy foil. Fold each piece of foil in half to make four 18×12-inch pieces. Divide green onion mixture in center of foil.
-Place a 3 ounce piece of salmon on top of each portion of the onion mixture. Drizzle 1 teaspoon of the oil over each piece of salmon. Sprinkle each lightly with additional pepper; top with orange
slices.
-Bring together 2 opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose the food, allowing space for steam to build.
-Place the foil packets in a single layer on a baking pan. Bake salmon for approximately 30 minutes or until the fish is flaky. Open slowly to allow steam to escape.
Tip: For extra flavor add a sprig of fresh oregano to each foil packet.
Cucumber Salad with Lime and Cilantro
Servings: 2-3
Ingredients:
1.small red onion, sliced
2.cucumbers, peeled or not – based on your
preference, sliced
2-3 medium sized limes, juiced
2 tablespoons of finely chopped cilantro (can also use parsley if you prefer)
2 tablespoons of olive oil
Instructions:
To remove some of the bitterness/spiciness from the onions, place the onion slices in a bowl, sprinkle about ½ tablespoon of salt over the onions. Rub the salt in and then cover with water for a few minutes.
Then drain and rinse the onions well.
Place the sliced cucumbers, sliced onions, lime juice, chopped cilantro, and olive oil in a bowl.
Mix well, taste and add salt as needed.
Serve immediately or let rest refrigerated for at least 30 minutes before serving. Salt to taste.
Asian Grilled Veggies
Servings: 3
Ingredients:
1 Red Pepper cubed
1 Red Onion cubed
1 Yellow Zucchini cubed
2 Portabello Mushrooms Cubed 2 tsp Dijon mustard
1 Tbsp. Bragg’s Liquid Aminos
1 Tbsp. extra-virgin olive oil
1/4 tsp. minced garlic or to taste
1/4 tsp. grated, fresh ginger or to taste
Instructions:
1. Mix sauce ingredients in a bowl
2. Throw all veggies in a bag with sauce
3. Allow it to marinate 30 min
4. Place all veggies in varying order on skewer sticks
5. Grill 5 minutes per side on medium heat
Roasted Brussels Sprouts with Bacon & Balsamic Recipe
Servings: 6-8
Ingredients:
1 1/2 lbs. brussels sprouts
2 cloves garlic, minced
3 Tbsp. olive oil or avocado oil
1 Tbsp. balsamic vinegar
1/4 tsp. sea salt
1/8 tsp. black pepper
4 slices bacon, cooked to crisp
and chopped
3/4 cup pecan halves, toasted*
1/2 cup dried cranberries (may
sub pomegranate seeds)
Instructions:
-Preheat oven to 400°F
-Wash and trim Brussels sprouts, slice them in half from top to bottom or in quarters if large.
-Mix together olive oil, balsamic vinegar, minced garlic, salt, and pepper. Toss with Brussels sprouts.
-Arrange on a baking sheet and roast for 20-25 minutes or until tender and golden brown.
-Toss with pecans, bacon, and cranberries. Serve warm.
French String Beans with Shallots Recipe
Servings: 4
Ingredients:
2 tbsp. extra virgin olive oil or unsalted butter
2 large shallots, thinly sliced
1/2 cup water
3/4 lb. (12 ounces) French string beans (haricots
verts), trimmed
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup of Almonds/Walnuts/Pecans
Directions:
-Heat the oil in a large skillet over medium-low heat.
-Add the shallots and cook, stirring frequently, until soft and translucent, about 8 minutes. Do not brown.
-Add the beans, salt, pepper and water; bring to a boil.
-Cover the skillet, reduce the heat to low, and cook for 8 minutes.
-Remove the lid and increase the heat to high. Cook, stirring frequently, until the liquid is evaporated, the beans are tender, and the shallots are jammy. About 6 minutes.
-Taste and adjust the seasoning with salt, pepper, and herbs of choice
-Top with chopped nuts of choice. Serve warm.
Baked Kale Chips Recipe
Servings: 2-4
Ingredients:
2 cups kale
1 tbsp Coconut Oil/Ghee, melted
Pinches of Garlic Salt, Sea Salt, Pepper, and seasonings of choice
Instructions:
-Preheat oven to 350°
-Chop kale and place in mixing bowl. Coat kale with melted coconut oil or ghee
-Place kale on a lined baking dish, sprinkling with seasonings
-Bake for 10 minutes, turn off oven and allow chips to sit in oven for an additional 10 minutes
Broccoli Kale Salad with Lemon Dressing
Servings: 2
Ingredients:
5 cups chopped kale
1-2 tsp olive oil
1/8 tsp salt
2 cups chopped broccoli
1/2 cup sliced almonds
1/4 cup diced red onion
1/4 cup sunflower seeds
Lemon Dressing:
1/4 cup olive oil
4 tbsp fresh lemon juice
2 clove garlic minced
1/2 tsp dried oregano
1/4 tsp salt
1/8 tsp ground black pepper
Instructions:
First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify.
Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
In a large bowl, combine massaged kale, broccoli, almonds, onion, sunflower seeds.
Shake your dressing once more and pour about 1/3 of the dressing over the salad. Toss to coat and add extra dressing, to taste. Enjoy!
Sweet Cabbage Slaw Recipe
Servings: 8
Ingredients:
1 head fresh red cabbage, sliced thin
2 yellow onions, sliced thin
2 tbsp coconut oil
4 tbsp apple cider vinegar
1 lemon, juiced
3-4 tbsp rosemary, fresh or dried
2 green apples, sliced thin
3-4 tbsp cinnamon
2-3 tbsp local honey
Pinches of salt to taste
Instructions:
-Melt coconut oil in a large, stainless steel pot over medium heat
-Add onions and sauté for 7-10 minutes, until soft
-Add cabbage and cook for 5-7 minutes, until soft
-Add apple cider vinegar, lemon juice, and rosemary, cook for 10-12 minutes
-Add apples, cinnamon, honey, and salt and allow to cook on low-medium heat for 5-10 minutes until tender
-Add more vinegar, cinnamon, and/or salt to taste
Carrot Cake Energy Bites Recipe
Servings: 10 servings, 1 serving=2 bites
Ingredients:
1 cup pitted dates
½ cup old-fashioned rolled oats
¼ cup chopped pecans
¼ cup chia seeds
2 medium carrots (about 4 oz. total), finely chopped
1 teaspoon vanilla extract
¾ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground turmeric
¼ teaspoon salt
Pinch of ground pepper
Instructions:
-Combine dates, oats, pecans, and chia seeds in a food processor; pulse until well combined and chopped.
-Add carrots, vanilla, cinnamon, ginger, turmeric, salt, and pepper; process until all ingredients are well chopped and a paste begins to form.
-Roll the mixture into balls using a scant 1 tablespoon each.
**Tip: To make ahead: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.
Fresh Berry Crumble Recipe
Servings: 6-8
Ingredients:
2 Pints fresh organic blueberries
1 Pint fresh organic blackberries
Juice of 1 lemon, divided
1 Cup almond meal or almond flour
1/4 cup chopped macadamia nuts or walnuts
1/4 cup butter or coconut oil, melted
2 tablespoons of maple syrup
1/4 teaspoon of ground cinnamon
2 pinches of sea salt
Instructions:
Preheat oven to 375 F. Place berries and half of the lemon juice in a 9-inch square baking dish. Toss to coat the berries with the juice.
In a mixing bowl, combine the almond meal/flour, nuts, melted butter, maple syrup, remaining lemon juice, cinnamon, and salt.
Spread the nut topping evenly over the berries and bake until fruit is well cooked and bubbly and the topping is golden brown (30-40 minutes).
TIP: Can be done with any seasonal berries of fruits
Chocolate Chip Cookies {Paleo, Gluten-Free, Dairy-Free Recipe}
Servings: ~18-24 cookies
Ingredients:
1/3 cup almond butter
1/4 cup coconut oil
1 cage-free, free-range egg
1/2 cup coconut sugar
2 tsp pure vanilla extract
1 tsp local honey
1 tsp pure maple syrup
3 cup almond flour
1 tsp baking soda
pinch of sea salt
1/2 cup organic chocolate chips
Instructions:
-Preheat oven to 350 degrees, line cookie sheets with parchment paper
-Mix together almond butter, coconut oil, egg, coconut sugar, vanilla, honey, and maple syrup; mix well
-In a separate bowl, combine almond flour, baking soda, and sea salt; mix well
-Combine mixtures and stir in chocolate chips; place mixture in the refrigerator for 10-15 minutes
-Roll dough into balls and gently squish to be a bit flatter on the pan (using a spatula works well)
-Bake for 12-15 minutes or until cooked through
-Share and enjoy!
Date Energy Balls
Servings: 24
Ingredients:
2 cups of walnuts, almonds, or cashews
1 cup shredded unsweetened coconut
2 cups Medjool dates, pitted
1/2 tsp sea salt
1 tsp pure vanilla extract
Instructions:
-Process the nuts in a food processor until crumbly
-Add in dates, vanilla extract, and sea salt. Process all ingredients until sticky batter is created. Do not over process. If the batter is too crumbly then add 1 Tbsp of ghee or coconut oil until it comes together uniformly.
-Scoop batter with a tablespoon and form into balls. Arrange energy balls on a lined cooking sheet and let sit in the freezer for 30 minutes until they are set.
-Once set, roll energy balls in unsweetened shredded coconut and place in an airtight container to keep fresh in the refrigerator for up to 1 week.
Birthday Cake {Paleo, Gluten-Free, Dairy-Free Recipe)
Servings: 10 Slices
Wet Ingredients:
1 2/3 cup almond milk
1 1/2 tsp fresh lemon juice
1/3 cup unsweetened organic applesauce
1 tsp pure vanilla extract
Dry Ingredients:
3 1/4 cups almond flour
1 scant cup potato starch
1/3 cup arrowroot starch
1 1/3 cup coconut palm sugar
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/2 tsp salt (optional)
Instructions:
-Preheat the oven to 350 degrees F and lightly grease and dust (with gluten free flour) 2 standard 8-inch round cake pans with coconut oil.
-Combine almond milk and lemon juice, and let sit out. After a few minutes, whisk in the applesauce and vanilla to combine.
-Add dry ingredients to a large bowl and whisk to combine. Add wet ingredients to dry and mix until there are no lumps. Batter should be thick but able to pour. Add more almond milk or almond flour if batter is too thick or wet.
-Evenly divide batter into 2 cake pans and bake on the center rack for 35-45 minutes, or until edges are golden brown and toothpick inserted in the center comes out clean.
-Let cakes cool for 15 minutes before removing from pans. Run a dull knife around the edge of the pan to loosen cake and remove. Let cake cool 6 hours or overnight on a wire rack before frosting.
Frosting:
1, 8 oz container of almond milk cream cheese
1/2 cup ghee
2 cups monk fruit
1 Tbsp fresh lemon juice
1/2 tsp pure vanilla extract
Frosting Instructions:
In a mixing bowl, beat together ghee and cream cheese. Slowly beat in monk fruit until smooth. Add lemon juice and vanilla extract, then continue to beat until creamy. Let sit in the refrigerator until the cake is ready to be frosted. Enjoy!
Chocolate Almond Ice Cream
Servings: 12
Ingredients:
14 oz almond milk
1 cup creamy or crunchy almond butter
1/4 cup pure maple syrup
1 tsp vanilla extract
1/2 cup raw cacao powder
1/2 tsp sea salt
Instructions:
1.Combine almond milk, almond butter, 1/8 cup maple syrup, vanilla, and salt to a blender. Blend until smooth.
2.Add the rest of the maple syrup and the cacao powder into the mixture and blend until smooth.
3.Pour the ice cream mixture into a loaf pan, cover tightly, and freeze for 4-6 hours. Let ice cream sit at room temperature before scooping. Enjoy!
*Recipe inspired by Paleo Running Momma*
Virgin Pina Colada
Ingredients:
16 oz (3 cups) frozen pineapple
115 oz can unsweetened light coconut milk
½ cup 100% pineapple juice
Instructions:
1. Add the frozen pineapple, coconut milk, and pineapple juice to a high-powered blender. Blend the ingredients until smooth
2. Taste the mixture and adjust the sweetness level if needed. Add more pineapple juice if you’d like it less thick or add more frozen pineapple if you want it even thicker.
3. Pour the piña coladas into a chilled glass and garnish with a pineapple wedge and a maraschino cherry if desired
Mock Mojito
Ingredients:
1 lime, quartered
10 mint leaves
1 teaspoon of 100% Stevia In The Raw
sparkling water
Instructions:
1. Place lime and sweetener in a glass
2. Muddle for about 1 minute to release the juice from the lime
3. Clap the mint in your hands a few times to release the scent. Place it in the glass and press gently with the muddler 2-3 times
4. Top with sparkling water and ice. Stir
5. Garnish with slices of lime or some extra mint and serve
Mock Margarita
Ingredients:
1 oz lime juice freshly squeezed
1 oz of grapefruit juice freshly squeezed
1 oz orange juice freshly squeezed
5 oz of lime sparkling water
100% Stevia In The Raw to taste
Instructions:
For Chilled:
1. Place juices in a sweetener in a small jug and mix well
2. Pour into margarita glass and top with lime sparkling water
3. Garnish with a lime wheel
For Frozen:
1. Place juices and sweetener in a small jug and mix well
2. Freeze mixture in ice cubes
3. Place ice cubes and lime sparkling water into a blender and blend well
4. Pour into a margarita glass and garnish with a lime wheel
Cocktail Recipes!
A few tips for maintaining your wellness while enjoying the occasional cocktail or 2!
-Avoid beer and any sugary drinks
-If you are dealing with a yeast issue avoid any fermented beverages including beer and wine
-A glass of red wine is a great go-to
-Have a go-to cocktail that is easy to order or prepare
-Opt for gluten-free liquors: Tito’s Vodka and Prairie Organic Vodka are corn-based; Cîroc Vodka is grape-based, Hendrick’s Gin is made with botanicals rather than grain, Patron Silver Agave Tequila is equivalent to red wine for cardiovascular health!
-LaCroix and fresh fruit make for delicious mixers!
Gluten-Free Vodka*Club Soda/La Croix*Fresh Cranberries*Fresh Mint*Pinch of Cinnamon*
Gluten-Free Vodka*Club Soda/La Croix*Fresh Pomegranate Seeds*Fresh Blackberries*Fresh Orange*
Agave Tequila*LaCroix Lime*Fresh Lime Juice*Slices of Lime*
Gluten-Free Gin*Club Soda/La Croix*Fresh Cranberries*Fresh Lime Juice*Fresh Sage Leaves*
