WHAT’S FOR BREAKFAST?

Seasonal Fruit Smoothie

1 cup unsweetened coconut milk
½ frozen banana
½ cup seasonal fruit (pineapple, peaches)
1 Tbsp. coconut oil
1 Tbsp. ground chia seeds

Blend all ingredients in a blender

Avocado Super Smoothie

1 cup unsweet coconut water
¼ cup blueberries
¼ cup fresh pineapple
¼ cup avocado
½ cup sliced cucumber
½ cup kale
½ cup spinach

Blend all ingredients in a blender

Chocolate Almond Smoothie

1 cup unsweetened almond milk
1 small frozen banana
1 Tbsp. ground flax seed
1 Tbsp. raw organic cacao powder
1 Tbsp. almond butter
3 ice cubes

Blend all ingredients in a blender

Eggs

Bacon and Avocado Scramble

2 eggs scrambled cooked with any fresh or dried spices you like (rosemary, garlic, onion powder,)
¼ Avocado
2 strips of bacon

Veggie Egg Scramble

2 eggs scrambled
Add your favorite veggie toppings cooked or raw (bell peppers, onions, mushrooms,etc.)

Herb Eggs

2 eggs scrambled, add your favorite herbs (rosemary, thyme, oregano, parsley, sage)
Toast one slice of Ezekiel bread
Add your herb scrambled eggs on top of the Ezekiel bread

Turkey Sausage Omelet

2-3 eggs cooked omelet style
¼ cup cooked turkey sausage, bell peppers and onions
½ tsp oregano
Combine all ingredients to make an omelet

Garlic Herb Omelet

2-3 eggs cooked omelet style
¼ cup fresh herbs (basil, chives, thyme, parsley)
1 garlic clove, minced
Combine all ingredients to make an omelet

Pesto Poached Eggs

2 eggs poached
2 Tbsp. pesto spread
1 slice Ezekiel or gluten free bread
Spread pesto on bread add poached egg

Cereals and Parfait

Grain Free Oatmeal

Serves 1-2
¼ cup pecans
¼ cup walnuts
1 Tbsp. ground flax seeds
2 tsp ground cinnamon
1 banana, mashed
2 eggs
¼ cup nut milk (coconut, almond)
1 handful of your favorite berries
Place the nuts, flax seed and spices in a food processor or blender and process until fine. In a bowl combine the eggs, nut milk and mashed banana. Add the processed nuts and spices, combine well. Pour in a saucepan over low heat. Stir often and remove from heat as soon as it’s warm.
Serve with berries and extra cinnamon to garnish.

Yogurt Parfait

Serves 2
1 cup fresh or frozen berries (blueberries, blackberries, raspberries) 1 cup plain Greek yogurt 1/4 cup chopped nuts (almonds, pecans, walnuts) 1 Tbsp. ground seeds (chia, flax, hemp, pumpkin, sunflower) 2 tsp. coconut flakes
Crush the berries slightly with the side of a spoon to release the juices. In two 8 ounce glasses, layer the ingredients beginning with the berries: 1/4 cup berries, 1 Tbsp. nuts, and 1/4 Tbsp. Seeds. Repeat the layers Add coconut flakes on top.

WHAT’S FOR LUNCH?

Salads

Waldorf Salad

Serves 4
Romaine lettuce for 4
½ cup walnuts, chopped
½ cup celery, diced
¼ cup green onion, chopped
1 red apple cored and diced
24 oz. pieces of cooked chicken breast
Dijon Vinaigrette Dressing

Combine all ingredients

Tuna Salad

Serves 2
1 can skipjack tuna
Mixed greens for 2
½ cup cashews, chopped
2 Tbsp. scallions, chopped
2 Tbsp. celery, chopped
Lemon Sesame Dressing

Combine all ingredients

Alaskan Salmon on Ezekiel

Serves 2
1 can wild caught Alaskan Salmon
2 pieces Ezekiel bread toasted
1 cucumber, diced
1 large tomato, diced
½ sweet onion, chopped
½ avocado, diced
Lime mustard Dressing

Combine all ingredients, serve over toasted Ezekiel bread

Wraps

Use a six inch sprouted grain, brown rice, or lettuce wrap
Each Wrap Serves 1

Turkey Avocado Wrap

3 oz. roasted turkey breast
Mixed greens
¼ Avocado
Tomato
Dijon Vinaigrette Dressing

Fish Taco Wrap

4 oz. Blackened Cod or Haddock
Romaine lettuce
Homemade salsa
Mexican spiced dressing

Hummus Veggie Wrap

⅓ cup hummus
Arugula
Red bell pepper
Grated carrots
Cilantro Cumin Dressing

Soups

Simply Satisfying Chicken Soup

Serves 6
1lb boneless, skinless chicken breast
5 cups low sodium organic chicken stock
1 15oz can diced tomatoes
½ cup uncooked brown rice
1 bell pepper chopped
1 medium onion chopped
1 Tbsp. fresh rosemary chopped
1 Tbsp. fresh oregano chopped
1 tsp olive oil

Sea salt and freshly ground pepper to taste

Prepare brown rice per box instructions. Season chicken breast to taste and saute in a skillet over medium heat until cooked through, cut into bite size pieces. Place bell pepper and onion in skillet saute 5 minutes. In a medium size stock pot place chicken stock, cooked brown rice and cooked chicken, add peppers and onions and chopped seasonings. Simmer 30 minutes. Season with salt and pepper to taste.

Roasted Red Pepper and Butternut Squash Soup

Serves 4
1 medium butternut squash, peeled, seeded & cubed
1 medium red bell pepper chopped
1 medium sweet onion chopped
3 garlic cloves, unpeeled
2 tsp olive oil
4 cups low sodium chicken broth
Bacon, cooked & diced, for garnish (optional)

Salt and black pepper to taste

Preheat oven to 403° F. Place cubed squash, red bell pepper, onion and garlic cloves in a 9×13 inch baking dish. Toss with olive oil, salt and pepper. Roast for 40 minutes, or until tender. Carefully peel garlic cloves. Place squash, ½ the peppers and onions, and garlic in a blender. Pour the stock in. Puree until very smooth. Pour into a saucepan, add the additional peppers and onions and bring to a simmer. Serve topped with diced cooked bacon, if desired.

WHAT’S FOR DINNER?

Chicken or Turkey

Serves 4-6
1 4-6 lb. whole chicken (organic if possible)
3 leeks whites only, sliced
4 cloves garlic pressed
½ cup chicken stock
1 Tbsp. olive oil
1 tsp. tomato paste
1 tsp. fish sauce or white wine
Dash kosher salt
Dried and fresh seasonings (if available) for chicken
(rosemary, thyme, sage, oregano, poultry seasoning)

Crockpot Whole Chicken with Gravy

In a skillet on medium heat add olive oil, pressed garlic and sliced leeks. Saute the leeks until tender. While leeks are cooking, season chicken inside and out. When leeks and garlic are cooked place in the bottom of a slow cooker. Add chicken stock, tomato paste and fish sauce. Place chicken breast side down in slow cooker. Cook on low for 3-4 hours or until chicken is cooked all the way through. Remove chicken. Pour the juices into an immersion blend bowl, allow to cool. Drain fat from the top then blend the juices for a delicious gravy

Serve with cauliflower mashed potatoes and your favorite vegetable

Chicken or Turkey Burgers

Serves 4
1 Tbsp. fresh sage finely chopped
1 Tbsp. fresh oregano finely chopped
1 tsp. garlic powder
1 tsp. onion powder
½ tsp red pepper flakes

Sea salt and freshly ground black pepper to taste

Combine all ingredients and mix gently. Form 4 patties. Heat a cast iron skillet or grill pan, brushed with oil. Brown the burgers for 3-4 minutes per side, or until cooked through.

Healthy Home Cooking Starts Here

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