POACHED EGG POWER BOWL
Serves 4
Veggies:
● 1 tbsp avocado oil
● 1 medium sweet potato, peeled and grated
● 3 garlic cloves, pressed
● 1 tsp ground cumin
● 1/2 tsp sea salt
● 2 cups chopped asparagus
● 1 1/2 cups sliced baby bok choy
● 3 cups spinach
Eggs and salsa:
● 2 tsp avocado oil
● 1 medium red onion, minced
● 1 small red bell pepper, chopped
● 3 medium jalapeños, seeded and minced
● 1 tsp sea sal freshly ground black pepper
● 2 pints cherry tomatoes, halved
● 1/2 tsp ground cumin
● 8 large pasture-raised eggs
● 1 cup fresh cilantro, minced
● 1 lime, quartered
➤ Prepare veggies: Warm avocado oil in a large pan over medium heat. Add sweet potato, garlic, cumin, and salt and cook for about 5 minutes, or until sweet potato is cooked through. Add asparagus and sauté 5 minutes, then add baby bok choy and continue cooking until asparagus is fork-tender and bok choy has wilted. Turn heat to low and add spinach, stirring well. Keep veggies on low heat, stirring occasionally, while you make the eggs and salsa.
➤ Prepare eggs and salsa: Warm avocado oil in a large pan over medium heat. Add onion, bell pepper, jalapeños, and ½ tsp salt and cook for about 8 minutes, or until vegetables begin to soften. Add black pepper to taste.
➤ Add tomatoes, cumin, and remaining ½ tsp salt and continue cooking for another 12 minutes, or until onions and tomatoes are cooked through. Spread the salsa equally around pan and reduce heat to low.
➤ Crack each egg into the salsa, spacing evenly. Cover pan and cook over low heat for 5 to 7
minutes, depending on preferred doneness for the eggs.
➤ Divide veggies among 4 bowls. Top each with 2 eggs and some salsa and garnish with cilantro and a lime wedge.
The macros: 231 calories, 19g protein, 26g carbs, 11g fat
GO-TO CREMINI CHILI
Serves 4
Heart healthy: chili powder, oregano, garli and chipotle powder create a spicy and savory base while also providing cardiovascular and metabolic benefits.
● 2 tbsp ghee or coconut oil
● 1 lb grass-fed ground beef (optional)
● 12 large cremini mushrooms (24 if you forgo the beef), roughly chopped
● 2 large red onions, roughly chopped
● 2 large carrots, roughly chopped
● 2 red bell peppers, roughly chopped
● 4 celery stalks, roughly chopped
● 4 garlic cloves, minced
● 2 tbsp chili powder
● 1 tbsp plus 1 tsp dried oregano
● 2 tsp garlic powder
● ½ tsp chipotle powder
● 1 (15 oz) can tomato puree
● 6 cups filtered water
● ¼ tsp sea salt
● 1 large avocado, sliced
● ½ cup loosely packed fresh cilantro leaves, roughly chopped
➤ Heat a 6-quart Dutch oven over medium-high heat, add ghee, and heat until shimmering. Add ground beef (if using) and cook, using a wooden spoon to break it up into small pieces and allowing the meat to sear and brown for about 3 minutes.
➤ Add mushrooms, onions, carrots, bell peppers, and celery, stirring well to combine. Cook until vegetables are soft, 4 to 5 minutes.
➤ Add garlic, chili powder, oregano, garlic powder, and chipotle powder and stir well. Add tomato puree and water and bring the mixture to a boil. Cover, reduce heat to medium, and cook slowly until the chili has reduced and thickened, about 45 minutes. Finish the chili by seasoning with salt.
➤ Divide chili among 4 bowls and top with avocado and cilantro.
The macros: 451 calories, 41g protein, 34g carbs, 18g fat
ALMOND CHICKEN SKEWERS WITH GREEN BEANS
Serves 4
Green is good: green benas add color, crunch, and fiber and are high in silicon which encourages healthier aonnective tissues and bones.
Chicken and marinade:
● ½ cup unsweetened coconut milk
● 3 tbsp lime juice
● 1 tsp curry powder
● 1 tsp garlic powder
● ¼ tsp sea salt
● 1½ lbs pasture-raised chicken breast, cut into 1-inch strips
● 8 bamboo skewers
Green beans:
● 1 tbsp avocado oil
● ¼ cup finely chopped shallots
● 4 cups halved green beans
● 1 tbsp filtered water
Almond sauce:
● ½ cup almond butter
● ½ cup unsweetened coconut milk
● 2 tbsp tightly packed minced fresh cilantro
● 2 tbsp lime juice
● 2 tbsp gluten-free tamari
● 2 tsp pressed garlic
● 1 tsp curry powder
● ¼ tsp cayenne
Garnish:
● ¼ cup slivered almonds, toasted
● 2 tbsp chopped fresh cilantro
➤ Prepare chicken: Mix coconut milk, lime juice, curry powder, garlic powder, and sea salt in a shallow dish. Add chicken and let marinate in the fridge for 30 minutes. At the same time, soak 8 bamboo skewers in water.
➤ Prepare beans: Heat avocado oil in a sauté pan over medium heat. Add shallots and cook until translucent, about 5 minutes. Add beans and cook for 8 minutes. Reduce heat, add water, and stir well. Cook until beans are tender, about 2 minutes more.
➤ Prepare sauce: Blend all ingredients in a blender or mini food processor until creamy.
➤ When chicken is almost done marinating, heat a grill or grill pan to medium-high. Thread chicken onto skewers. Grill 4 minutes per side, or until cooked through. (Or bake skewered chicken in a 375°F oven for about 25 minutes.)
➤ Divide green beans among 4 plates. Top each with 2 chicken skewers and garnish with almonds and cilantro.
The macros: 346 calories, 41g protein, 18g carbs, 13g fat
SEARED SCALLOPS WITH AVOCADO-YUZU SAUCE
Serves 4
Welcome exotic flavors: yuzu is an asian citrus fruit available at many natural, foods markets.
Avocado-yuzu sauce:
● 2 medium avocados
● ¼ cup canned coconut cream (unshaken so cream and water are separated)
● ¼ cup plus 1 tbsp yuzu juice
● 3 tbsp extra-virgin olive oil
● 1½ tsp toasted sesame oil
● ¼ jalapeño, seeded
● 1 medium garlic clove, peeled
● 2 tsp sea salt
● 1 tsp freshly ground black pepper
Scallops:
● 12 large sea scallops
● Pinch of sea salt
● Pinch of freshly ground black pepper
● 1 tbsp avocado oil
● 10 radishes, different colors, thinly sliced into rounds
● 1 bunch green onions, sliced
➤ Prepare sauce: Blend all ingredients in a blender until smooth and creamy.
➤ Pat scallops dry and sprinkle with salt and pepper. Heat avocado oil in a large sauté pan over high heat. Add scallops and cook for 2 minutes, then flip. Cook for another 2 to 3 minutes, or until golden brown. Transfer to a paper towel.
➤ Spread sauce on a platter and place scallops on top. Garnish with radishes and green onions.
The macros: 538 calories, 19g protein, 40g carbs, 36g fat
BUTTERNUT TACO WRAPS WITH HEMP SEED CREAM
Serves 4
Mix it up: butter lettuce makes a great alternative to taco shells, while butternut squash and balck beans combine for a unexpected yet delicious, antioxidant-rich filling.
● 1 butternut squash, peeled, seeded, and cubed
● 1 large yellow onion, cut into ¼-inch slices
● 2 tbsp avocado oil
● 1 tsp dried oregano
● ¼ tsp chipotle powder
● 1 tsp sea salt
● 1 cup canned black beans, drained and rinsed
● 1 large head butter lettuce, leaves removed from core
Hemp seed cream:
● ¼ cup hemp seeds
● 1 tbsp minced fresh mint
● 1 tsp pressed garlic
● 2 tbsp lime juice
● 2 tbsp filtered water
● 1 tbsp extra-virgin olive oil
● ¼ tsp smoked paprika
● ½ tsp sea salt
Salsa:
● 1 large tomato, seeded and diced
● ½ cup loosely packed fresh cilantro leaves, roughly chopped
● Grated zest and juice of 1 lime
● ½ tsp sea salt
➤ Preheat oven to 425°F.
➤ Combine squash, onion, avocado oil, oregano, chipotle powder, and salt. Toss well and spread out on a baking sheet. Roast for 20 minutes, or until squash is tender.
➤ Warm beans in a small skillet over medium heat. Add to the squash mixture and keep warm.
➤ Prepare hemp cream: Place hemp seeds, mint, garlic, lime juice, water, olive oil, paprika, and salt in a small food processor and blend until smooth.
➤ Prepare salsa: Combine all ingredients in a small bowl.
➤ Fill each lettuce leaf with the squash filling. Top with a dollop of hemp cream and salsa.
The macros: 301 calories, 24g protein, 31g carbs, 9g fat
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