Curry Coconut Chicken
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Serving Size: 3-4 meals
Ingredients: 8 oz boneless Chicken breast, chop 1" pieces & seasoned with s & p 2 Tbsp Coconut Oil, divided 1/2 Red Bell Pepper, sliced 1 cup Green Onions, chopped (about 8 stalks) 1 medium Yellow Onion, sliced Handful of cilantro, chopped 1/2 bag of frozen Peas |
1" piece of fresh Ginger, grated
3 cloves of Garlic, grated or finely minced 3-4 Tbsp Curry Powder 1 - 16 ounce can Coconut Milk 2 tsp Salt 1 tsp Cumin Powder 1/2 tsp Cayenne 1/3 container of Cherry Tomatoes optional: add Spinach red pepper flakes for garnish if you like it spicy |
Instructions:
1) In a large skillet, heat 4 tablespoons of the olive oil over medium heat for 1 minute.
2) Add the onions, bell pepper, garlic and ginger and cook and stir for about 5 minutes.
3) Add curry powder, salt, cumin, and cayenne. Stir and cook for 2 more minutes.
4) Stir in chicken until coated with sauce and cook for 3 minutes.
5) Add tomatoes including juices, coconut milk, green onions, peas and cilantro and bring to a simmer.
6) Uncover and simmer gently, stirring occasionally, until chicken is cooked, about 30 minutes. Top with pepper flakes if you'd like.
1) In a large skillet, heat 4 tablespoons of the olive oil over medium heat for 1 minute.
2) Add the onions, bell pepper, garlic and ginger and cook and stir for about 5 minutes.
3) Add curry powder, salt, cumin, and cayenne. Stir and cook for 2 more minutes.
4) Stir in chicken until coated with sauce and cook for 3 minutes.
5) Add tomatoes including juices, coconut milk, green onions, peas and cilantro and bring to a simmer.
6) Uncover and simmer gently, stirring occasionally, until chicken is cooked, about 30 minutes. Top with pepper flakes if you'd like.
Crockpot Stew
Serving size: 10 bowls
Ingredients: 1 Tbsp coconut oil 1 large red onion, chopped 4 cloves garlic, minced 32 oz bone broth 1 red pepper, chopped into 1/2-inch pieces 3 carrots, chopped into 1/2-inch pieces 1 large handful of kale, chopped (about 2 cups) |
1 sweet potatoes, diced 1/2 inch pieces
1 container of any mushrooms diced 2 tablespoons oregano spice 1 teaspoon onion powder ½ teaspoon sea salt ½ teaspoon garlic powder ⅛ teaspoon cumin 1 pound ground turkey or grass-fed beef |
Instructions:
1) Chop up all ingredients and add to gallon, freezer zip-lock bag
2) Add spices into bag and raw meat
3) Do NOT add oil or broth
4) Seal bag. Label "Stew add 1 Tbsp coconut oil + 4 cups broth cook on low 5-6 hours"
5) Place bag in fridge
6) When ready to cook. Empty contents of bag into crockpot. Add 4 cups of bone broth and 1 Tbsp coconut oil. Set on low.
1) Chop up all ingredients and add to gallon, freezer zip-lock bag
2) Add spices into bag and raw meat
3) Do NOT add oil or broth
4) Seal bag. Label "Stew add 1 Tbsp coconut oil + 4 cups broth cook on low 5-6 hours"
5) Place bag in fridge
6) When ready to cook. Empty contents of bag into crockpot. Add 4 cups of bone broth and 1 Tbsp coconut oil. Set on low.
Kelp Noodle Stir Fry
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Ingredients:
1/2 onion 1 cup spinach, kale or swiss chard, chopped 1 cup carrots, shredded 1/2 bag of frozen peas 1/3 container of Cherry Tomatoes 2-3 cups kelp noodles, rinsed and cut to desired size |
1/2 inch fresh ginger, grated
2 Tbsp almond butter 1 clove garlic, minced 1 Tbsp apple cider vinegar 1/2 cup water Coconut aminos to desired flavor |
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Instructions:
1) Sautee onion in olive oil over medium heat for 3 minutes. Then add in carrots and cook for an additional 3 minutes.
2) Add diced garlic to pan and sautee for 3 minutes.
3) Add in greens, tomatoes, peas and ginger and cook for 3 minutes, stir.
4) Begin making the sauce in the same pan over the vegetables by adding in the almond butter, vinegar, water and coconut aminos.
5) Rinse the kelp noodles under warm water to begin to soften. Add the noodles to the pan with vegetables and cook until softened.
1) Sautee onion in olive oil over medium heat for 3 minutes. Then add in carrots and cook for an additional 3 minutes.
2) Add diced garlic to pan and sautee for 3 minutes.
3) Add in greens, tomatoes, peas and ginger and cook for 3 minutes, stir.
4) Begin making the sauce in the same pan over the vegetables by adding in the almond butter, vinegar, water and coconut aminos.
5) Rinse the kelp noodles under warm water to begin to soften. Add the noodles to the pan with vegetables and cook until softened.
Garden Salad with Chicken
Chicken: |
For quick dinner make salad dressing and chicken on prep day!
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1) Preheat oven to 375 degrees.
2) Sprinkle 2 chicken breast with salt and pepper. Top with any additional herbs or lemon.
3) In a medium sized cast iron pan, over medium high heat, melt ghee or coconut oil and brown chicken on the stove top.
4) Once both sides of the chicken are browned place the entire pan in the oven and cook for 15-20 minutes or until done.
2) Sprinkle 2 chicken breast with salt and pepper. Top with any additional herbs or lemon.
3) In a medium sized cast iron pan, over medium high heat, melt ghee or coconut oil and brown chicken on the stove top.
4) Once both sides of the chicken are browned place the entire pan in the oven and cook for 15-20 minutes or until done.
Dressing:
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Ingredients:
1 can full-fat coconut milk, refrigerated overnight 2 Tbsp minced yellow onion 1 tsp garlic powder 2 Tbsp apple cider vinegar 3 Tbsp chopped fresh chives |
1½ Tbsp chopped fresh Oregano
1½ Tbsp chopped fresh basil 1 Tbsp dried dill 1 tsp sea salt black pepper, to taste |
1) Add the entire container of coconut milk to a bowl.
2) Mix in all other ingredients.
3) Allow dressing to sit in refrigerator for 20 minutes before serving.
2) Mix in all other ingredients.
3) Allow dressing to sit in refrigerator for 20 minutes before serving.
Salad
1) Use a base of lettuce, and any other greens like spinach that you have, chopped up
2) Top with veggies (carrots, sprouts, red pepper, cucumber, red onions, tomatoes etc)
2) Top with veggies (carrots, sprouts, red pepper, cucumber, red onions, tomatoes etc)
Crockpot Spaghetti Squash
1) Pour a 1/2 cup of water into crock pot.
2) Prick outside of squash 10 to 15 times with fork/knife and place in a slow cooker crock.
3) Cook on Low 5 to 6 hours.
4) Remove squash to a cutting board until cool to the touch, 15 to 30 minutes.
5) Cut the squash in half lengthwise. Scoop seeds from the cavity and discard them.
6) With a knife scrape the meat of the squash into a bowl. Spaghetti will form as you scrape.
2) Prick outside of squash 10 to 15 times with fork/knife and place in a slow cooker crock.
3) Cook on Low 5 to 6 hours.
4) Remove squash to a cutting board until cool to the touch, 15 to 30 minutes.
5) Cut the squash in half lengthwise. Scoop seeds from the cavity and discard them.
6) With a knife scrape the meat of the squash into a bowl. Spaghetti will form as you scrape.
Meat Sauce |
Option to make sauce on prep day for quick dinner. I recommend doubling recipe and freezing half of it for next week!
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Ingredients:
2 Tbsp Olive oil 1 lb Grassfed beef or other ground meat 1/2 cup yellow Onion, diced 1 Box Pomi diced tomatoes 1 Jar Bionaturae tomato paste 4 pieces of Kale or other greens chopped |
1 Tbsp dried Oregano
1 tsp dried Basil 1 tsp Onion Powder 2 tsp Garlic Powder 1 tsp Salt Pepper to taste |
Instructions:
1) Heat the olive oil over medium heat in the bottom of a large pot.
2) Add the onion and cook for 3-4 minutes, until they begin to look translucent.
3) Add the meat and sautee until at least half is looking browned. Stir and mix the meat often.
4) Add in the tomatoes, greens and all of the spices.
5) Simmer for 5-10 minutes while the flavors mix.
1) Heat the olive oil over medium heat in the bottom of a large pot.
2) Add the onion and cook for 3-4 minutes, until they begin to look translucent.
3) Add the meat and sautee until at least half is looking browned. Stir and mix the meat often.
4) Add in the tomatoes, greens and all of the spices.
5) Simmer for 5-10 minutes while the flavors mix.
Seared Salmon with Avocado Salad
Serving Size: 2
Ingredients: 1 Tbsp Olive Oil 2 Salmon Fillets (7oz each) 1 Lemon Salt and Pepper |
Avocado Salad:
1 ripe Avocado, peel and cut into 1/2 inch cubes Juice of 1 Lime 1/4 tsp red pepper flakes 1 Tbsp chopped cilantro 1 Tbsp Olive Oil |
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Instructions:
1) Heat a pan over high heat. When pan is hot add oil. 2) Season Salmon with Salt and pepper and place it, skin side down, in pan. Cook for 4 minutes. 3) Turn fish over and cook for 2 more minutes. 4) Top with Lemon and add more oil when it's time to serve. |
Instructions:
1) Place chopped avocado in a mixing bowl. 2) Add remaining ingredients and season with salt and pepper. 3) Place Salad on plate, top with Salmon and drizzle lemon and oil on tip. |
Oregano Brussel Sprouts
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Ingredients:
24 +/- Brussels Sprouts 1 Tbsp Olive Oil for pan Sea Salt Instructions:
1) Wash B.Sprouts, trim stems and cut them in half length-wise 2) Heat olive oil on skillet and lay B.Sprouts flat side down in pan 3) Spring them with salt and cook for about 5-8 minutes. Until turning brown and carmalized. Once desired tenderness, toss them to their rounded side to cook for a few more minutes. 4) Transfer B. Sprouts to serving bowl. |
Ingredients:
3/4 cup Olive Oil 1/4 cup Parsley, fresh or dry 1/4 cup fresh Oregano, chopped 1 large Garlic clove 1 tsp Sea Salt Instructions:
1) Put all ingredients in food processor and combine. 2) Drizzle over B. Sprouts when they're done cooking and in serving bowl. |
Roasted Chicken with Dill Carrots and Mashed Cauliflower
Chicken |
Carrots |
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Ingredients:
2 Tbsp Olive Oil 5 Medium Carrots, peeled & cut on angle in 1/4" pieces 2 tsp dill 2 cloves Garlic, diced On medium heat sauté carrots in oil with dill and garlic. Stir often and cook until beginning to brown and desired firmness. |
Mashed Cauliflower
Ingredients:
1/2 Medium-sized head of cauliflower, chopped into florets
3 garlic cloves, diced
1 tsp dried thyme leaves
salt and pepper, to taste
1/2 Medium-sized head of cauliflower, chopped into florets
3 garlic cloves, diced
1 tsp dried thyme leaves
salt and pepper, to taste
Instructions:
1) Put an inch of water in a saucepan, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
2) While cauliflower is cooking dice garlic and sauté in olive oil over medium heat for 5 minutes.
3) When cauliflower is done drain water and place cauliflower in food process (making sure to not add water to food processor).
4) Add garlic, oil and seasonings to food processor and blend until smooth.
1) Put an inch of water in a saucepan, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
2) While cauliflower is cooking dice garlic and sauté in olive oil over medium heat for 5 minutes.
3) When cauliflower is done drain water and place cauliflower in food process (making sure to not add water to food processor).
4) Add garlic, oil and seasonings to food processor and blend until smooth.
