Prep Time: 15 minutes Serves: 2 Ingredients 12 oz grilled chicken breast, cubed 1/2 cup whole wheat couscous, dry 1 cup chicken broth Sun-dried tomatoes, about 20, chopped 2 medium tomatoes, chopped 1 medium onion, chopped 2 cloves garlic, finely chopped 1 can green peas, drained 1/3 cup whole plain yogurt 1 bay leaf 4 […]
Author: jenbreoadmin
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Whole Wheat Greek Yogurt Pancakes
Serves: 2 Ingredients ¾ c Greek yogurt (** Chobani’s 4% plain greek yogurt is one of my favorites here) 1 egg (or 2 egg whites) ½ c whole wheat pastry flour 1 tsp baking soda Instructions Combine the greek yogurt, egg, and egg white until it’s creamy In a separate bowl, combine the flour and […]
Instructions 8 eggs 1/2 cup plain Greek yogurt 1/4 cup milk 1 cup shredded cheddar cheese 1 cup ham, cubed 1 tablespoon butter 1/2 cup onion, diced 2 cups fresh spinach Salt and freshly ground pepper Instructions Start by sautéing the onion in the butter over medium heat. Cook until translucent and golden, add spinach […]
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Nourishing Muesli
PREP TIME: 10 mins A gluten free, raw and vegan muesli recipe filled with nutrient dense nuts, seeds, grains, and dried fruits. Serves: 28+ INGREDIENTS 2 cups rolled oats 1 cup puffed amaranth 1 cup almonds, chopped or sliced 1 cup pumpkin seeds 2 tbsp chia seeds 1/3 cup currants 1 cup walnuts, chopped 1 cup […]
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Fluffy Mexican Frittata
Ingredients 1/2 tablespoon olive oil 2 to 3 green onions/ scallions, sliced (white and pale green parts only) 3 large eggs 1 tablespoon water 1 tablespoon chopped fresh cilantro leaves Salt and freshly ground black pepper 1/4 cup Mexican crema or sour cream 1/4 cup shredded Oaxaca or mozzarella cheese Instructions Preheat the oven to […]
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Mexican Frittata
YIELD: 4-6 SERVINGS Ingredients 1-2 tbsp. olive oil, divided 1 small sweet potato, peeled 1/2 c. black beans 1 small garlic clove 1/2 chipotle pepper in adobo 2 tsp. honey 1/2 c. stock 1/4 sweet onion 1/2 bell pepper 6 large eggs 1/4 c. + 2 tbsp. milk heaping 1/4 cup grated cheese, mix of […]
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Spinach and Cheese Omelet
Prep time: 20 min Servings: 1 Ingredients 6 large egg whites (1 cup) 1 large egg (beaten) 4oz turkey sausage or ham 1 handful fresh spinach 1/2 cup sliced mushrooms 1/3 cup onion, chopped 1 slice cheese Instructions Stir-fry turkey, onions and mushrooms with olive oil cooking spray on medium-high heat for 5 minutes or until they […]
Prep Time – 10 minutes Cook time: 6 hours 30 mins Serves 4 Ingredients 1 lb. boneless, beef chuck roast, sliced into thin strips 1 cup beef consumme or beef broth 1⁄2 cup low sodium soy sauce 1⁄3 cup dark brown sugar 1 tbsp. sesame oil 3 garlic cloves, minced 2 tbsp. cornstarch Frozen broccoli […]
Serves: 4 Hands-on time: 20 minutes Total time: 20 minutes INGREDIENTS: 1 avocado, halved, pitted and peeled 1 clove garlic, minced Juice 1/2 lemon (about 4 tsp) 2 6.4-oz pouches cooked tuna in water 4 whole-wheat pitas (each 6 inches in diameter), halved and pockets opened 4 oz alfalfa sprouts 1 zucchini, thinly sliced into […]
Serves: 16 Hands-on time: 15 minutes Total time: 35 minutes INGREDIENTS: 1 medium onion, grated, divided 1 lb extra-lean ground turkey 2 tbsp low-sodium tamari soy sauce 1/2 tsp cinnamon 1/2 tsp fresh ground black pepper Olive oil cooking spray 16 small whole-wheat or multigrain rolls, cut in half 4 slices low-fat cheese, cut into […]
Serves: 4 Hands-on time: 35 minutes Total time: 35 minutes INGREDIENTS: 4 green onions, green parts only, minced 1 cup fresh pomegranate seeds Juice of 1/2 lemon 3/4 lb shrimp, peeled, deveined and tails removed 1 lb red leaf lettuce, chopped 3 slices whole-grain bread 1 egg white 1 tsp mustard powder 1/2 tsp ground […]
Serves: 4 Hands-on time: 35 minutes Total time: 45 minutes INGREDIENTS: 1 slice whole-grain bread 1/2 lb yellow potatoes, scrubbed 2 tbsp extra-virgin olive oil, divided 1/2 tsp sea salt 1 tsp dried dill 1/4 head of cabbage, thinly sliced 1 large carrot, peeled and grated 4 small radishes, halved and thinly sliced 1 large […]
Serves: 4 Hands-on time: 20 minutes Total time: 20 minutes INGREDIENTS: 8 oz whole-wheat spiral pasta 1 ear corn, husked 2 cloves garlic, minced 1/2 cup 2% small-curd cottage cheese 1 red bell pepper, minced 2 6.4-oz pouches cooked tuna in water 1 tbsp extra-virgin olive oil 1/4 tsp sea salt Fresh parsley for garnish, […]
Serves: 2 Makes: 2 pizzas Hands-on time: 10 minutes Total time: 18 to 20 minutes INGREDIENTS: 1/2 cup natural salt-free tomato sauce 1/4 to 1/2 tsp red pepper flakes, or to taste 2 or 3 medium cloves garlic, passed through a garlic press or very finely minced 2 whole-wheat, sprouted-wheat or gluten-free pitas 1 cup […]
Serves: 8 Hands-on time: 45 minutes Total time: 1 hour, 30 minutes INGREDIENTS: 1 tsp extra-virgin olive oil 1 small onion, finely chopped 1 clove garlic, minced 1 lb ground turkey breast 3/4 tsp ground cinnamon 1/4 tsp ground nutmeg 1 28-oz can whole tomatoes in juice 1 tsp salt 8 sheets dried high-protein or whole-wheat […]
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Moroccan Meatballs
Serves 4 Ingredients – 7.6 oz whole-wheat couscous (about 1 ¼ cups) – ½ tsp extra-virgin olive oil – 3 large carrots, peeled and cut into ½-inch-wide and 2-inch-long matchsticks – 1 juice orange, zested and juiced – 1 lb extra-lean ground sirloin – 1 egg white – 3 cloves garlic, minced – 1 […]
Serves: 4 Hands-on time: 45 minutes Total time: 45 minutes INGREDIENTS: Olive oil cooking spray 2 slices soft whole-wheat bread, crusts removed (about 1 1/4 oz after trimming) 3 tbsp 2% milk 1 tsp olive oil 1 white onion, finely chopped 4 cloves garlic, finely chopped 6 oz lean ground turkey 6 oz lean ground […]
Ingredients: 1 large eggplant, sliced lengthwise into 1/2-inch-thick pieces (about eight) 2 eggs, beaten with a fork 1 1/2 cup panko bread crumbs (sundried tomato or plain) 2 tablespoons extra-virgin olive oil 1 (25-ounce) jar pasta sauce (roasted vegetable or any variety)* 1 cup shredded mozzarella cheese 1/2 cup shredded parmesan cheese Instructions: Preheat oven […]
Ingredients: 1 cup long-grain brown rice 2 cups water 1 (8-ounce) package tempeh 1 1/2 cup low-sodium vegetable broth 1 medium yellow onion, chopped 2 cloves garlic, finely chopped 1 tablespoon freshly grated ginger 1 tablespoon ground curry powder 2 teaspoons ground cumin 1 (13.5-ounce) can light coconut milk 1 large sweet potato, peeled and […]
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Sweet Potato Brownies (Paleo)
Serves: 5-8 Ingredients 1 sweet potato 3 eggs, whisked ¼ cup Gold Label Virgin Coconut Oil, melted ⅓ cup raw honey ¼ teaspoon vanilla extract 3 tablespoons Coconut Flour 2 tablespoons unsweetened cocoa powder ¼ teaspoon baking powder ¼ teaspoon cinnamon pinch of salt ½ cup Enjoy Life Chocolate Chips Instructions Time to bake that […]
Ingredients Cilantro Lime Rice 4 cups cooked brown rice 1 T lime juice 2 T chopped cilantro Corn Salsa 2 cups corn 1/4 cup roasted tomatoes 3 T finely chopped yellow onion 1 serrano chili pepper 1 clove garlic, minced 1 T avocado oil 1 tsp chili powder Roasted Tomatoes 6-7 vine ripened tomatoes Roasted […]
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Apple Cinnamon Upside Down Cake
Servings: 8-10 Ingredients Apples 2 ½ cups apples, diced with skins on 2 tsp coconut oil, liquefied Pinch of sea salt 1 tbsp cinnamon ¼ cup maple syrup 2 tbsp water Cake 1 cup whole wheat pastry flour (you may be able to sub with gluten-free flour) ½ cup spelt flour (you may be able […]
Yields 4 – 6 servings. Ingredients: 1 chuck roast (mine was 3 pounds) Olive oil 1 pound carrots, peeled and cut into large chunks 2 pounds potatoes, peeled and cut into large chunks 1 onion, peeled and cut into large chunks 2 stalks celery, cut into large chunks (optional) 1 cup beef broth 1 tablespoons […]
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Pasta E Fagioli Soup
Ingredients 1 pound ground beef 1 small onion, diced (1 cup) 2 large carrots, julienned (1 cup) 3 stalks celery, chopped (1 cup) 2 cloves garlic, minced 28-ounces diced tomatoes (with liquid) 1 15-ounce can red kidney beans (with liquid) 1 15-ounce can great northern beans (with liquid) 1 15-ounce can tomato sauce 12-ounces beef […]
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Homemade Toasted Ravioli
INGREDIENTS: Olive oil cooking spray 2 egg whites 1/4 tsp sea salt, divided 1/8 tsp plus 1/4 tsp fresh ground black pepper, divided 1/2 cup fine whole-wheat bread crumbs 1/4 cup grated Parmigiano-Reggiano cheese (1 oz) 1 tsp dried oregano 1 tsp dried thyme Dash ground cayenne pepper, or to taste 1 9-oz pkg bite-size […]
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Pumpkin Creme Bars
Ingredients For the crust: 2 cups raw pecans 1 tsp cinnamon 12 medjool dates (pits removed) For the filling: 1 cup pumpkin puree 1 can full fat coconut milk (refrigerated overnight) 2-3 T maple syrup 1/2 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp sea salt (optional) For the chocolate topping: 1 cup vegan chocolate chips […]
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Corn, Tomato and Avocado Salad
Ingredients 2 cups cherry tomatoes halved 3 cups corn 1/4 cup diced purple onion 1 T chopped cilantro 1 T avocado oil Juice from half a lime 1 avocado cubed sea salt to taste Instructions If using frozen corn, let it thaw on the counter before using in this recipe. Mix all ingredients in a […]
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Black Beans and Rice
Serves 1 Ingredients: 3/4 cooked brown rice 1/2 canned low sodium black beans 1/4 tsp extra virgin olive oil 1/8 tsp chili powder 1 pinch ground cumin 1/4 tsp ground coriander 1 tsp. Bragg liquid Aminos or (low sodium soy sauce) While rice is cooking, heat beans gently in saucepan until very hot. Drain and […]
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Black Beans and Rice
Ingredients 2 cups brown rice, cooked 1 can black beans 1/2 cup chipped red bell pepper 1 cup corn kernels 1/2 cup fresh parsley chopped 2 T olive oil 2 tsp fresh thyme 1/2 tsp tumeric 1/2 tsp paprika 1/2 tsp sea salt 2/3 cup fresh lime juice 1 avocado, chopped 1 tsp hot sauce […]
Serves 2 Ingredients: 1 cup cooked brown rice 1 cup canned black beans, rinsed and drained 2 tsp coconut oil Pinch of kosher salt 1/2 tsp. garlic powder 1/4 avocado, chopped 1/4 cup chopped tomatoes Instructions: Cook the rice and beans. Mix together and stir in coconut oil, salt and garlic powder. Finish by gently tossing in […]
Yield: 4-6 servings Time: 10 minutes Ingredients 2 cups cherry tomatoes, halved (some length-wise, some width-wise) 1 cup mini mozzarella pearls 3 tablespoons olive oil 2 tablespoons balsamic vinegar 18 basil leaves, chopped 1/2 teaspoon fresh ground pepper Instructions Add the cherry tomatoes and the mozzarella pearls to a medium bowl. Drizzle the olive oil […]
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Blueberry Bliss Bars
Ingredients 2 cups coconut cream (you can probably also use coconut butter) 2 cups fresh blueberries (frozen, thawed might work too) 1/4 cup maple syrup 2 tsp ground vanilla beans Instructions Combine all ingredients in a food processor until the mixture is smooth. Line an 8×8 pan with parchment paper, leaving enough room for some paper to stick out the sides. Dump the […]
Ingredients 2 cups raw cashews 1/4 cup maple syrup 1/2 T blackstrap molasses 1 1/2 tsp cinnamon 1/2 tsp ginger scant 1/4 tsp cloves scant 1/4 tsp nutmeg 1/4 tsp sea salt Instructions In a food processor, grind up the cashews for a few minutes to get them started. Then add in the remaining ingredients and process until you get a nut butter consistency. […]
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Whole Grain, No-Knead Sourdough
Prep Time: 6 hours, 5 minutes Cook Time: 45 minutes Total Time: 6 hours, 50 minutes Yield: 1 loaf Ingredients 3 cups high-extraction einkorn flour (see sources) 1 1/2 cups whole-grain einkorn flour, preferably freshly ground 1/4 cup proofed and bubbly sourdough starter (learn how to make sourdough starter here) 1 1/2 cups room temperature water 2 teaspoons finely […]
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Mom’s Quiche
Ingredients 1 unbaked 9-inch (4-cup volume) deep-dish pie shell 6 slices bacon, chopped — or steamed broccoli or other veggies (approx 1 cup) 1/4 Onion (optional) 4-6 ounces Swiss cheese — or cheddar cheese 1 can (12 fluid ounces) Evaporated Milk 3 large eggs, well beaten 1/4 […]
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Kale Chips
Ingredients: 1 bunch kale 1 tablespoon olive oil 1 teaspoon sea salt Instructions:Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale […]
Blend the following in a food processor:1/4 cup toasted sesame seeds1/2 cup almond butter1/4 cup toasted sunflower seeds1/4 cup toasted almonds4-5 datesForm into balls and coat the balls in toasted sesame seeds.
Bake the following at 350 degree for about 35 minutes in a coconut-oil greased 8×8 baking dish. Makes 8 servings.2 large, finely shredded carrots2/3 cup almond butter2 eggs3 servings of stevia drops (or 3 T. date paste if you prefer)2 T pumpkin protein powder (or coconut flour if you prefer)1 T cinnamon1/2 tsp. baking powderpinch […]
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Paleo Pumpkin-Coconut Pancakes
Makes about 8 pancakes. Ingredients 3 eggs ½ cup 100% pure pumpkin (I used Libby’s canned pumpkin) ½ cup canned coconut milk 1 tsp vanilla extract 1 Tbs maple syrup (optional) 3 Tbs coconut flour 1 tsp pumpkin spice ½ tsp cinnamon ¼ tsp baking soda pinch of salt coconut oil for greasing Instructions In […]
Ingredients 1 tbsp. peanut, olive, rice bran or any neutral-flavored oil 1 tsp. sriracha 1 large butternut squash, peeled, seeded and cut into evenly-sized steak fries salt to taste Instructions Preheat oven to 425 degrees. Whisk together oil and sriracha in a large bowl. Transfer butternut squash fries to bowl and toss to coat. (It’s […]