1 medium eggplant, chopped into bite sized pieces. Skin on or off (optional)
1 large zucchini
1 large red or green pepper, chopped
1 large yellow squash
2 tbsp extra virgin olive oil
1 tsp thyme
1 tbsp dried basil (fresh is optional if you have it)
4 oz. soft goat cheese
Directions
Pour spaghetti sauce into 9×13 baking pan. This works well in a 9×13 plus an 8×8 for more even cooking, but it works ok either way. Mix all other ingredients except goat cheese together and arrange in pan over spaghetti sauce. Top with pieces of goat cheese. Bake at 375 for about 40 minutes.
Recipe makes approximately 8 servings (depending on the size of your veggies). Each serving has 151 calories, 9.1 grams fat, 3.8 g saturated fat, 13 carbs, 3.8 g fiber, 8 g sugar, and 4.9 g protein.
1 small head cabbage or 1/2 large head, cut in bite sized pieces
1/2 cup grated Parmesan
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 tablespoon minced garlic
2 tablespoons olive oil
Fresh ground sea salt and pepper, to taste
Directions
Cut 1/2 large head of cabbage or 1 small head into bite sized pieces and put in a casserole dish. Mix all other ingredients together and sprinkle over cut cabbage. Cover and bake at 350 for an hour. Take out and toss so Parmesan mixture is incorporated throughout. May need extra salt and pepper.
This recipe makes approximately 8 servings. Each serving is about 58 calories, 4.2 grams of fat, .9 g saturated fat, 2.2 mg cholesterol, 17 carbs, 6 g fiber, 9 g sugar, and 5 g protein.
*Remember that any canned food should be from a BPA free can.
Directions
Put all ingredients in crock pot. Stir well and cook on low for 6 hours.
This recipe makes approximately 8 servings. Each serving contains 129 calories. .6g fat, 0 mg cholesterol, 26 carbs, 6.8g fiber, 8.9g sugar, and 5.8g protein.
Blend all ingredients together and enjoy. Store in an airtight mason jar for best freshness.
This recipe makes approximately 4 servings. Each serving contains approximately 75 calories, 6.8 grams fat, 1.4g saturated fat, 6.8 mg cholesterol, .5g carbs, .4g sugar, and 2.7g protein.
3/4-1 lb grass fed, organic ground beef (or a blend of organic sausage and ground beef
1 medium onion, chopped
4 bell peppers (I used one of every color, red, orange, yellow, green, but use whatever you have), chopped in bite sized pieces
1 tablespoon minced garlic
2 14 oz can petite diced tomatoes (bpa free can or jar)
15 oz can tomato sauce (not spaghetti sauce, organic if possible)
2 cups bone broth (homemade if possible. If not, msg free chicken or beef broth will work)
4 cups “riced” cauliflower (You can rice your own or buy it pr-riced at the grocery store. To “rice” cauliflower, put it in the food processor on the grating setting.)
1 tsp dried basil
1/2 tsp dried oregano
1 tsp ground sage
1 tsp paprika
1 tsp black pepper
2.5 tsp Himalayan sea salt
Directions
Put everything in the crock pot and cook on high 6 hours or on low 8 hours or more. This recipe should turn out like a super thick, chili-like soup that is super full of veggies. In the end product, you almost shouldn’t be able to tell the ground beef from the cauliflower. If you like things spicy, add a kick of hot sauce to taste.
This recipe makes approximately 6 servings. Each serving contains 235 calories, 7g fat, 2.8g saturated fat, 48 mg cholesterol, 23g carbs, 5.5g fiber, 9.6g sugar, and 21g protein.
3 large chicken breasts cut into bite sized pieces (organic whenever possible)
1 medium zucchini, sliced into thin strips
1/2 large red pepper, sliced into thin strips
5 medium carrots, (or about 3/4 cup), cut into strips
1 leek, sliced into thin strips (using only the thick, white part). If you don’t have a leek, you can use an onion, but I thought the leek added interesting flavor and great texture.
salt and pepper
Small drizzle of olive oil, coconut oil, or grass fed butter to cook the chicken
Glaze Ingredients
1/4 cup quality dark balsamic vinegar
1/4 cup chicken broth (use homemade if possible)
1 tablespoon brown sugar
1 teaspoon Dijon mustard
1 teaspoon dried, crushed rosemary
1 teaspoon minced garlic
2 tablespoons red wine
Directions
Mix glaze ingredients together in a bowl and set aside.
Heat oil or butter in a pan. Sprinkle chicken with salt and pepper and cook until almost done. Remoe chicken from pan and put on a plate and cover. Add all veggies to the pan. Sprinkle with salt and pepper and cook about 5-8 minutes or until almost done (cooking time will vary based on how “done” you like your vegetables). Add chicken back to pan and drizzle chicken and veggies with sauce. Cook another few minutes until chicken and veggies are done. This dish is super simple and amazing!
This recipe makes about 5 servings. Each serving contains approximately 198 calories, 3.4 grams of fat, .9 g saturated fat, 76 mg cholesterol, 9 g carbs, 1.2 g fiber, 7.2 g sugar, and 29 g protein.
1-2 bags shredded cabbage. Try it the first time with 1 bag. If you want more veggies, use 2 bags the next time.(One bag is equal to 1/2 head of finely chopped cabbage)
1 jar of organic spaghetti sauce (should be about 3 cups)
2 tbs hot sauce
Directions
Mix onion, ground beef, salt, pepper, thyme, Nutmeg, and cinnamon in crock pot. Top with shredded cabbage, spaghetti sauce, and hot sauce. Mix together well and cook on low for 6 hours. If you happen to be home while it is cooking, stir a few times throughout the day to break up the ground beef. If not, make sure to break up the pieces with a metal spoon before serving.
This recipe makes approximately 5 servings. Each serving contains approximately 256 calories, 11 g fat, 69 mg cholesterol, 14 g carbs, 2.9 g fiber, 8.7 g sugar, and 22 g protein. Nutritional value can vary greatly based on the spaghetti sauce that you choose, so be careful to choose a low sugar, organic sauce.
1/4 cup Italian salad dressing (organic if buying from the grocery store). If you want to make your own, try Heart In Motion’s ITALIAN DRESSING recipe.
3 Tbsp honey (local honey if possible)
1 lbs organic chicken breast, cut into bite sized pieces
1 Tbsp olive oil, coconut oil, or grass fed butter
3/4 tsp Himalayan sea salt
Dash of pepper
1.5 cups fresh green beans, trimmed of tough ends, chopped into 2-inch pieces
8 oz sliced mushrooms
1 cup grape tomatoes, cut in half
Instructions
1. Mix balsamic, dressing, and honey in a bowl.
2. Heat oil in a pan. Sprinkle chicken with 1/2 of the salt and pepper mixture. Cook until almost done. Transfer to a plate.
3. Add green beans, mushrooms, and tomatoes to pan and saute’ for about 5-8 minutes or until almost cooked.
4. Add chicken back to pan with veggies cook until chicken and veggies are both done. Add sauce to pan and cook another 2 minutes until sauce starts to bubble and thicken. Serve immediately.
This recipe makes approximately 5 servings. Each serving has approximately 268 calories, 8 g fat, 1.5 g saturated fat, 6 mg cholesterol, 18 g carbs, 1.6 g fiber, 15 g sugar, and 30 g protein.
2 tablespoons sea salt (pink Himalayan salt is good too)
1/4 teaspoon celery seed
Ingredients for each serving of dressing (recipe above makes 10 recipes)
1/4 cup white vinegar
2/3 cup olive oil or liquid coconut oil or a mix of the two.
2 tablespoons water
2 tablespoons dry mix (above)
Directions
Mix all dry ingredients together in a jar. This recipe makes approximately 10 servings of dry mix which can be used to make 10 full servings of dressing (with added ingredients to follow) or can be used in place of “Italian Dressing Packets” which often contain added chemicals. Use organic spices and oils whenever possible.
For each 1 tablespoon serving, each serving contains approximately 83 calories and 9.3 grams of fat.
1 (10-ounce) package frozen chopped spinach, thawed, all excess liquid squeezed out. You can use fresh steamed or sauteed spinach or leftover spinach cooked from another meal.
1/2 cup green onions, chopped finely
1 can artichokes (bpa free can if possible)
1/2 diced red pepper
2 teaspoons dried dill
1 teaspoon minced garlic
8 large eggs
4 large egg whites
1/4 cup fat free milk
3 tablespoons grated Parmesan cheese
1 1/4 teaspoons sea salt
1/4 teaspoon ground pepper
1/2 cup crumbled feta or goat cheese depending on your preference
Directions
Mix spinach, green onions, artichokes, red pepper, dill, and garlic in a glass casserole dish. In a separate bowl, beat/mix eggs, egg whites, milk, Parmesan, salt, pepper and pour on top of veggies. Sprinkle feta or goat cheese on top. Bake at 375 for 30-35 minutes or until done throughout. You can substitute more egg whites for the whole eggs if you would like, but remember that whole eggs are amazing for you!
This recipe makes approximately 10 servings. Each serving contains approximately 103 calories, 3 g fat, 1.3 g saturated fat, 8 mg cholesterol, 4 g carbs, 1 g fiber, 1 g sugar, and 3.6 g protein.