Ingredients
4 cups broccoli cut up into tiny florets (about 2 medium heads)
3 apples of your choice, diced
1/4 cup onion red, diced
1/2 cup dried cranberries
1/2 cup sunflower seeds shelled
Dressing:
1/4 cup apple cider vinegar
1/2 cup extra virgin olive oil
2 tsp minced garlic
1 tablespoon + 1 tsp maple syrup you could use up to 2 tablespoons
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Chop broccoli, onion, and apple and mix together. Whisk together all of the dressing ingredients. You can also use your immulsion blender for better mixing. Pour dressing over broccoli/apple mix and stir until well coated. Top with sunflower seeds and dried cranberries. Serve immediately or chill for next day eating.
This recipe contains approximately 8 servings. Each serving contains approximately 268 calories, 18g fat, 28g carb, 5g fiber, 20g sugar, 3g protein.
2 cups green or brown lentils rinsed & drained (uncooked)
28 oz can diced or crushed tomatoes (organic, or non bpa can)
2 tsp cumin
2 tsp oregano
1 tsp salt (more or less to taste)
Ground black pepper to taste
2 bay leaves
5 cups organic chicken broth
2 cups raw kale, chopped into small pieces, stems removed
1 tbs minced garlic
Parmesan cheese for serving
Directions
Add all ingredients to instapot and stir. Set to pressure cook for 30 minutes. Serve as soon as cooking is finished or allow instapot pressure to release naturally. If you do not have an instapot, you can slow cook this on the stove or in crock pot until lentils are tender. Serve with Parmesan or shredded cheddar.
This recipe makes approximately 10 servings. Each serving contains approximately 101 calories, .9g fat, 17g carbs, 4.7g fiber, 3.4g sugar, and 7g protein.
1.5 lbs chicken thighs, can use boneless/skinless or bone in
Sauce
2 tbsp olive oil
1 tbsp whole grain dijon mustard
1 tbsp yellow mustard
2 tbsp honey
1 tbs minced garlic
¼ tsp red pepper flakes
Salt and pepper to taste
Directions
Mix sauce ingredients together in a bowl. Arrange chicken thighs in baking dish and pour sauce over. Bake at 425 for 25-30 minutes or until internal temperature of chicken reaches 165 degrees. Cooking time depends on size of chicken pieces.
Each chicken thigh contains approximately 170 calories, 9g fat, 5.7g carbs 0g fiber, 5.7g sugar, and 22g protein.
1 large or 2 small butternut squash, rough cut into cubes
1 container of organic chicken broth (32 ounces) or 4 cups homemade broth
Salt, pepper, garlic powder to taste. Sage and thyme also make great additions to this soup.
Directions
Put cut butternut squash and broth in instapot and pressure cook on high for 30 minutes. If you do not have an instapot, use a large pan on the stove. Once squash is cooked and soft, remove about 2 cups of the broth using a ladle into a bowl. Reserve for possible use later. Use an immersion blender to puree the squash and remaining broth in pan until smooth. Add salt, pepper, and garlic powder to taste. Sage and thyme are also great in this soup. If soup is too thick, puree some of it back into the reserved broth. If you like the consistency, discard the removed broth.
Makes approximately 6 servings. Each serving contains approximately 68 calories, 12 g carb, 2 g fiber, 3 g sugar, 4 g protein.
Preheat oven to 350. Cut ends off zucchini and cut in half lengthwise. Scoop out insides of zucchini almost to skin, keeping the structure of the zucchini intact. Chop zucchini pulp. Heat butter in pan on medium heat and add chopped onion to pan. Saute’ onion about 5 minutes or until beginning to get translucent. Add garlic, chopped zucchini, and sausage to pan. Cook until sausage is cooked throughout. Place cooked mixture in a strainer and allow excess liquid to drain. Salt and pepper mixture to taste. Mix 2 cheeses together in a bowl. Place zucchini boats in a pan covered in unbleached parchment paper. Mix marinara sauce with cooked sausage mixture. Sprinkle each with cheese. Bake at 350 for 30 minutes or until cooked throughout and tender. Sprinkle with fresh basil before serving.
Each zucchini boat contains approximately 210 calories, 15g fat, 6g saturated fat, 39mg cholesterol, 475mg sodium, 9.4g carb, 1.9g fiber, 5.2g sugar, and 9.3g protein.
Mix salt, cinnamon, and garlic powder together. Rub all over pork. Put pork in crock pot or instant pot and place slices of bacon on top. Place sliced onions around pork. Pour the balsamic, worcestershire and broth over the pork. Pressure cook in instant pot for 1 hour and 40 minutes or crock pot for 6-8 hours. When pork is done, ladle out all except for 3/4 cup of broth. Save broth for later use. Add 2 tbs of maple syrup and shred the bacon, onions, and bacon together. Picture shows pork sliced for a different option if you choose to leave it whole. (but I like it best shredded)
Nutrition Information
Recipe makes at least 12 servings, so it is great for a party or lots of leftovers. For each 3-4 oz serving, each serving contains 236 calories, 15g fat, 72mg cholesterol, 179mg sodium, 2.3 carbs, 0g fiber, 2g sugar, and 21g protein.
2 cups chicken broth (msg free or fresh made from home)
2 tbs minced garlic
2 tbs balsamic vinegar
2 tbs cornstarch
1 large onion, minced
1 cup frozen peas (optional)
Salt and pepper to taste tbs olive oil
Directions
Instant Pot: Saute’ onion, garlic, carrot, celery about 5 minutes with olive oil and butter. Add seasonings and balsamic and cook (stirring regularly) another 5 minutes. Add brother and all other ingredients except peas. Turn off saute’ and pressure cook 15 minutes. Release pressure. Mix cornstarch with 2 tbs water in separate bowl to dissolve. Add cornstarch mixture to stew. Add peas and let sit in hot stew about 5 minutes before serving.
Stovetop: Saute’ onion, garlic, carrot, celery about 5 minutes with olive oil and butter. Add seasonings and balsamic and cook (stirring regularly) another 5 minutes. Add broth and all other ingredients except peas. Cover and cook on low heat about 25 minutes or until desired level of doneness. Mix cornstarch with 2 tbs water in separate bowl to dissolve. Add cornstarch mixture to stew. Add peas and let sit in hot stew about 5 minutes before serving.
This recipe makes approximately 10 servings. Each serving is approximately 92 calories, 1.4 g fat, 400 mg sodium, 18 g carbs, 3.6 g fiber, 5.9 g sugar, and 3.2 g protein.
Sauce
4 Tbsp coconut aminos or soy sauce
1 Tbsp sesame oil
1 Tbsp brown sugar
2 Tbsp sriracha (depending on how spicy you like it
Stir Fry Ingredients
1/2 head green cabbage (2-3 cups shredded)
2 carrots, cut in small slivers or shredded
3 shallots, sliced thin
1/2 Tbsp olive oil
1/2 lb. ground pork
1 Tbs minced garlic
1 Tbsp fresh grated ginger (or from a jar)
Pinch of salt and pepper
Serve topped with a drizzle of extra sriracha
Directions
Make stir fry sauce. Set aside.
Heat olive oil in pan. Add pork and cook about 2 minutes. Add shallots and garlic cook about 2 minutes. Add ginger and vegetables and cook until vegetables are tender and ground beef is cooked. Add sauce and cook about 2 minutes. Serve topped with a drizzle of sriracha.
Recipe makes approximately 4 servings. Each serving contains 231 calories, 11g fat, 13g carb, 6.3g sugar, and 16g protein.
1 tablespoon grass fed butter
1 pound shrimp, peeled and deveined
1 yellow or sweet onion, coarsely chopped
1 teaspoon ground cumin
2 teaspoons ground turmeric
1 teaspoon curry powder
1 teaspoon paprika
1 teaspoon ground coriander
1 teaspoon ground ginger
1/2 teaspoon chili powder
1 teaspoon minced garlic
28 oz can tomato sauce (organic, bpa free), use 3/4 can
1/2 lite canned coconut milk
1/2-1 teaspoon Himalayan salt (depending on your preference)
Directions
Heat olive oil in skillet. Add garlic and riced cauliflower. Cook until done. Transfer to a bowl and cover.
Add grass fed butter and onion to pan. Cook about 5 minutes. Add shrimp. Cook until shrimp is almost done. Remove from pan and put in a separate bowl.
Add tomato sauce and spices to pan. Cook about 5 minutes. Add shrimp/onion mixture back to pan and cook until shrimp are cooked throughout. Stir in coconut milk and cook about 2 minutes before serving. Serve over cooked riced cauliflower with plenty of sauce.
Recipe makes approximately 4 servings. Each serving contains 217 calories, 2.7g fat, 7.7g carbs, 3.3g fiber, 4.4g sugar, and 26.8g protein.
1 onion, diced
2 tbs minced garlic
2 tablespoons olive oil
1.5 cup diced carrots
1.5 cups diced parsnips
2 red/orange/yellow peppers, diced
1 1/2 Himalayan salt
1 tablespoon cumin
2 teaspoons coriander
2 teaspoons curry powder
1 teaspoon turmeric
1/2 teaspoon allspice
1 bay leaf
3 tablespoons tomato paste
1 can (15 oz) organic diced tomatoes (bpa free)
4 cups broth
1 cup water
1 ¼ cup small green lentils
Directions
Saute onion and garlic in deep pot (dutch oven) with 2 tablespoons oil until translucent.
Add the veggies, spices and salt. Saute 4-5 more minutes. Add the tomato paste and brown. Add the tomatoes and their juices, stock and water, scraping up any browned bits. Add the lentils, stir and cover. Bring to a simmer and cover, simmering on low for 25-35 minutes or until stew is thick and veggies are soft. Serve topped with avocado.
This recipe makes approximately 8 servings. Each serving contains 188 calories, 1.3g fat, 12.8g fiber, 7.7g sugar, 12g protein.