Baked Haddock
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Ingredients:
2 pieces haddock fillets 1/2 tsp onion powder 1/2 tsp paprika 1/2 tsp garlic powder |
1/2 tsp ground black pepper
1/2 tsp salt 1/4 tsp cayenne pepper 1 Tbsp olive oil 1 lemon, cut into wedges |
Instructions: Start the sweet potatoes before the haddock
1) Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Coat baking sheet with avocado oil or olive oil.
2) Mix onion powder, paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl.
3) Arrange haddock fillets on the prepared baking sheet. Dot haddock with olive oil, then sprinkle seasoning over haddock
4) Broil in the preheated oven until fish is easily flaked with a fork, 6 to 8 minutes. Serve with lemon wedges.
Sweet Potato Fries:
Preheat oven to 375-400 degrees. Slice or cube one sweet potato. Toss with olive oil, salt and whatever spices you want: garlic powder, diced onions, cayenne, paprika, etc..
Roast until done. About 30 minutes.
Asparagus: Leftover from last nights dinner.
Wash and cut bottom inch off of stems. Saute in olive oil. Sprinkle with salt and lemon pepper if you have it.
1) Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Coat baking sheet with avocado oil or olive oil.
2) Mix onion powder, paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl.
3) Arrange haddock fillets on the prepared baking sheet. Dot haddock with olive oil, then sprinkle seasoning over haddock
4) Broil in the preheated oven until fish is easily flaked with a fork, 6 to 8 minutes. Serve with lemon wedges.
Sweet Potato Fries:
Preheat oven to 375-400 degrees. Slice or cube one sweet potato. Toss with olive oil, salt and whatever spices you want: garlic powder, diced onions, cayenne, paprika, etc..
Roast until done. About 30 minutes.
Asparagus: Leftover from last nights dinner.
Wash and cut bottom inch off of stems. Saute in olive oil. Sprinkle with salt and lemon pepper if you have it.
Shepherd's Pie
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Serving size: 4 meals
Ingredients: 2 tsp olive oil 1 onion, chopped finely 8 oz mushrooms, chopped 1 zucchini, diced 3 cloves garlic, minced 1/2 tsp dried oregano |
2 tsp dried thyme
1/2 tsp salt Fresh black pepper, to tast 3/4 cup lentils, rinsed 3 cups vegetable broth 2 tsp coconut aminos 1/2 cup frozen peas mashed cauliflower (recipe below) |
Instructions:
1) Heat the oil in a large pot over medium-high heat. Add the onions, and saute them until translucent, about 4 minutes.
2) Add the mushrooms, zucchini, garlic, oregano, thyme, salt and pepper. Saute for 5 minutes.
3) Add the carrots, lentils and broth. Cover and bring to a boil, then lower the heat to a simmer and cook for about 25 minutes, stirring every once in a while.
4) By this point, the lentils should be tender, and most of the broth should be absorbed. (If that hasn’t happened, then keep the pot covered and simmer the lentils a while longer. Conversely, if the broth has evaporated and the lentils are not soft, then add a bit of water and simmer.)
5) When the lentils are soft, stir in coconut aminos and peas.
6) Spoon lentil mixture into a pie pan to create the first layer. Top with mashed cauliflower. Bake on 350 for 30 minutes.
1) Heat the oil in a large pot over medium-high heat. Add the onions, and saute them until translucent, about 4 minutes.
2) Add the mushrooms, zucchini, garlic, oregano, thyme, salt and pepper. Saute for 5 minutes.
3) Add the carrots, lentils and broth. Cover and bring to a boil, then lower the heat to a simmer and cook for about 25 minutes, stirring every once in a while.
4) By this point, the lentils should be tender, and most of the broth should be absorbed. (If that hasn’t happened, then keep the pot covered and simmer the lentils a while longer. Conversely, if the broth has evaporated and the lentils are not soft, then add a bit of water and simmer.)
5) When the lentils are soft, stir in coconut aminos and peas.
6) Spoon lentil mixture into a pie pan to create the first layer. Top with mashed cauliflower. Bake on 350 for 30 minutes.
Mashed Cauliflower
Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.)
3 garlic cloves, diced
1 tsp fresh 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.
Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.)
3 garlic cloves, diced
1 tsp fresh 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.
Zucchini Noodles with Herb Sauce
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Ingredients:
2 zucchinis, spiralized |
Sauce Ingredients:
6 Tbsp Butter 1 Tbsp Balsamic Vinegar 1 Tbsp dried Sage 1 tsp dried Thyme 1 tsp dried Oregano ½ tsp dried Basil |
Instructions:
1) Make the sauce in a sauce pan on the stove.
2) After sauce is made mix the zucchini noodles into the pan to cover with sauce.
3) Add olive oil, salt and pepper to cover all of the zucchini noodles.
1) Make the sauce in a sauce pan on the stove.
2) After sauce is made mix the zucchini noodles into the pan to cover with sauce.
3) Add olive oil, salt and pepper to cover all of the zucchini noodles.
Mexican Salad
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Serving Size: 2
Ingredients: 1/2 head Lettuce 3-5 pieces Spinach 2 Carrots, peeled and diced 1/2 Bell Pepper Any leftover veggies you don't need for tomorrows stir fry |
Salsa - recipe on snack tab
Guacamole: 1 avocado 1/2 lime 1/2 bunch cilantro 1/2 tsp salt 1 Tbsp red onion, diced |
1) Chop lettuce, chard, carrots, tomatoes, bell peppers and other vegetables into salad.
2) Make guacamole: mash avocado and add other ingredients in. Mix.
3) Top salad with guacamole, beans and optional (olive oil, salt and pepper)
2) Make guacamole: mash avocado and add other ingredients in. Mix.
3) Top salad with guacamole, beans and optional (olive oil, salt and pepper)
Mediterranean Sweet Potato
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2 medium sweet potatoes
1 can chickpeas, rinsed 1/2 Tbsp olive oil 1/2 tsp each cumin 1/2 cinnamon 1/2 paprika 1 tsp lemon juice Pinch of sea salt |
Garlic Herb Sauce
1/2 cup cashews, soaked overnight 2 tsp lemon juice 1/2 tsp dried dill 1 clove garlic, minced unsweetened coconut milk to thin sauce |
Toppings
1/3 container cherry tomatoes, diced 2 tsp chopped parsley, minced 1 tsp green onions |
1) Preheat oven to 400 degrees and line a large baking sheet with foil.
2) Toss rinsed and drained chickpeas with olive oil and spices and place on a baking sheet.
3) Rinse and scrub potatoes and cut in half length wise. Rub the sweet potatoes with a bit of olive oil and place face down on another baking sheet. Place baking sheets in the oven.
4) Begin making the sauce by adding all ingredients to a food processor and pulse to combine, only adding enough coconut milk to make the sauce pourable. Taste and adjust seasonings as needed.
5) Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven.
6) Flip potatoes flesh-side up and press down the insides a little bit. Then top with half the chickpeas, sauce and toppings.
**The rest of the chickpeas can be added to tomorrows salad
2) Toss rinsed and drained chickpeas with olive oil and spices and place on a baking sheet.
3) Rinse and scrub potatoes and cut in half length wise. Rub the sweet potatoes with a bit of olive oil and place face down on another baking sheet. Place baking sheets in the oven.
4) Begin making the sauce by adding all ingredients to a food processor and pulse to combine, only adding enough coconut milk to make the sauce pourable. Taste and adjust seasonings as needed.
5) Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven.
6) Flip potatoes flesh-side up and press down the insides a little bit. Then top with half the chickpeas, sauce and toppings.
**The rest of the chickpeas can be added to tomorrows salad
Salmon Burgers
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Serving size: 4 burgers
Ingredients: 1 can wild salmon 3/4 cup almond flour or pecans (blend to a fine grain in food processor) 2 eggs 3 green onions, diced |
1 celery stalk, diced
1 TBSP olive oil 1 TBSP lemon juice 1 tsp garlic powder 1/2 tsp salt pinch of paprika |
Instructions:
1) Preheat oven to 350 degrees. Drain liquid off canned salmon.
2) Put pecans in a food processor and blend to a fine grain. Then add all other ingredients to the food processor and pulse until combined.
3) Form mixture into 4 small patties, and bake for 25-30 minutes (until golden brown)
1) Preheat oven to 350 degrees. Drain liquid off canned salmon.
2) Put pecans in a food processor and blend to a fine grain. Then add all other ingredients to the food processor and pulse until combined.
3) Form mixture into 4 small patties, and bake for 25-30 minutes (until golden brown)
Curry Stir-Fry
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Serving Size: 4
Ingredients: 1/2 Red Bell Pepper, sliced 8 Green Onions, chopped 1 medium Yellow Onion, sliced 1/2 package frozen green Peas 1" piece of fresh Ginger, grated 3 cloves of Garlic, grated or finely minced |
Handful of cilantro, chopped
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 cherry Tomatoes 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) Add tomatoes, coconut milk, peas and cilantro and bring to a simmer for 5 minutes.
5) Top with green onions and pepper flakes.
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) Add tomatoes, coconut milk, peas and cilantro and bring to a simmer for 5 minutes.
5) Top with green onions and pepper flakes.
