Breakfast:  Mango Mojito Smoothie

Ingredients:

• 1 cups frozen organic mango cubes
• 1 tsp barley grass juice powder
• Small handful of fresh mint
• 2 tbsp fresh lime juice
• 1 cup coconut water
• 1 medjool dates pit removed

Directions:

Add all the ingredients to a blender and blend until smooth. Serve immediately. *Another winner from Medical Medium Smoothie Recipes.

Breakfast:  Orange Creamsicle Smoothie (*modified from the Medical Medium)

Ingredients:

• 1 small frozen bananas
• 1 small fresh banana
• 2 whole chopped oranges, peel and seeds removed* 
• 1 cup coconut water
• 1 tsp vanilla extract (see if you can find an alcohol-free version or use vanilla bean)

Directions:

Place coconut water in the blender. Blend with the oranges until smooth. Add the frozen and fresh bananas and vanilla and blend again until very smooth and creamy. If you use only fresh bananas instead of frozen the smoothie will still taste wonderful. It just won’t be as creamy and dessert-like. Serve right away and enjoy!

Lunch:  Dijon Dill Salmon Lettuce Wraps with Roasted Chickpeas

Ingredients:

• 1 can (14.75 oz) wild salmon, drained and flaked
• 1 cup chickpeas
• 1/2 cucumber, diced
• 2 tablespoons capers
• 1 tablespoon Dijon mustard
• Juice of 1 lemon
• 1 tablespoon fresh dill, chopped
• Salt and pepper, to taste
• Organic lettuce leaves (such as butter lettuce or romaine) for wrapping

Instructions:

1. Roast the Chickpeas:
   • Preheat your oven to 400°F (200°C).
   • Toss the chickpeas with olive oil, salt, and smoked paprika.
   • Spread them on a baking sheet and roast for about 20-25 minutes until crispy.
2. Prepare the Salmon Salad:
   • In a large bowl, combine the flaked salmon, diced cucumber, capers, Dijon mustard, lemon juice, chopped dill, remaining 1/2 teaspoon of smoked paprika, salt, and pepper.
   • Mix until well combined.
3. Assemble the Lettuce Wraps:
   • Lay out the lettuce leaves.
   • Spoon the salmon salad onto each lettuce leaf.
   • Top with roasted chickpeas.
4. Serve:
   • Roll up the lettuce leaves to create wraps.

 

Dinner:  Italian Stuffed Zucchini Rolls with Ground Turkey

Ingredients:

• 3 medium zucchini
• 1 onion
• 1 tomato
• 1 clove of garlic
• Ground turkey (organic)
• Italian seasoning
• Good-quality extra virgin olive oil
• Fresh basil
• Pink salt and black pepper (optional)
• 1 small jar of organic tomato sauce

Instructions:

1. Prepare the Zucchini Rolls:
   • Cut 3 medium zucchini in half lengthwise, creating 6 halves.
   • Hollow out the zucchini using a spoon, discarding the seeds.
   • Chop the zucchini pulp and set it aside.
2. Make the Filling:
   • In a bowl, combine the chopped zucchini pulp, 3/4 cup of diced onion, 3/4 cup of fresh tomato, and a clove of minced garlic.
   • Heat 3 tablespoons of olive oil in a sauté pan over medium heat. Add the ground turkey and sauté until browned.
   • Transfer the cooked turkey to the bowl with the vegetable mixture.
   • Add ½ tablespoon and 1/4 teaspoon of basil. Mix well.
3. Roll Up the Zucchini:
   • Lay out the zucchini halves and spoon the turkey and vegetable filling along the length of each piece.
   • Roll up the zucchini tightly, securing with toothpicks if needed in a glass, casserole dish.
   • Spoon over tomato sauce on each roll (about a tablespoon per roll)
4. Bake:
   • Place the stuffed zucchini rolls in your oven-proof pan.
   • Bake at 375°F for 40-50 minutes or until the zucchini is tender and easily pierced with a fork.
5. Serve:
   • Remove toothpicks before serving.
   • Sprinkle with extra basil

Snack:  Pear, Apple, and Celery Salad

Ingredients:

• 5 celery ribs (including the celery greens)
• 2 medium pears
• 2 medium Fuji or Honeycrisp apples
• 1/4 cup extra virgin olive oil
• 2 tablespoons white balsamic vinegar
• 1 tablespoon raw honey or real maple syrup
• Juice of 1 organic lemon
• 1 teaspoon grated lemon zest
• Pink salt and black pepper, to taste

Instructions:

1. Prepare the Salad:
   • Wash the celery and tear off the celery greens at the top of each stalk. Set the celery greens aside.
   • Cut the celery into thin strips.
   • Core the pears and apples, then cut them into thin strips (about 1 inch by 1/4 inch).
   • Add the celery, celery greens, pears, and apples to a bowl.
2. Make the Lemon Vinaigrette:
   • In a small bowl, whisk together olive oil, white balsamic vinegar, raw honey or maple syrup, lemon juice, grated lemon zest, salt, and pepper.
3. Assemble the Salad:
   • Pour the vinaigrette over the salad and toss to coat.

Vegan: Quinoa Stuffed Bell Peppers

Ingredients:

• 3 bell peppers (any color)
• 1 cup cooked, organic quinoa
• 1 bag frozen black beans or if you can find organic in a can go for it
• 1 cup corn kernels (frozen or fresh)
• 1 cup pico de gallo (store-bought or homemade)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• Sliced avocado, for serving

Instructions:

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C).
2. Prepare the Bell Peppers:
   • Cut the bell peppers in half lengthwise and remove the seeds.
3. Cook the Quinoa:
   • In a saucepan, cook the quinoa according to package instructions. Add chili powder, cumin, garlic powder, salt, and pepper to the cooking water for extra flavor.
4. Mix the Filling:
   • In a large bowl, combine the cooked quinoa, black beans, corn, and pico de gallo. Mix well.
5. Stuff the Bell Peppers:
   • Fill each bell pepper half with the quinoa mixture.
6. Bake:
   • Place the stuffed bell peppers in a baking dish.
   • Bake for 20-25 minutes or until the peppers are tender.
7. Serve:
   • Garnish with fresh cilantro and serve with sliced avocado.
   • Note: if you are not a Vegan, you can add lean ground beef or bison into this recipe

30-Minute Vegetable and Ground Beef Skillet

Ingredients:

• 1 tablespoon avocado oil (or coconut oil)
• 1 cup sliced carrots
• 1 cup broccoli florets
• 1 cup sliced radishes
• 1 pound grass-fed ground beef (80/20)
• Pink salt and black pepper, to taste

Instructions:

1. Sauté the Vegetables:
   • Heat the avocado oil in a large (12-inch) cast iron skillet over medium heat.
   • Add the carrots, broccoli, and radishes. Stir well and cover. Cook, stirring occasionally, until the vegetables begin to soften (about 5 minutes).
2. Add the Ground Beef:
   • Scoot the vegetables to one side of the skillet.
   • Add the ground beef to the other side. Break it into pieces with a spatula.
   • Cook until the beef is no longer pink.
3. Season and Serve:
   • Season with salt and pepper to taste.
   • Mix the beef and vegetables together.
   • Serve hot and enjoy your nourishing meal!

Snack or “Treat”:  3-Ingredient Banana Cookies

Ingredients

• 1 medium-sized ripe banana (about 118 grams)
• 1 cup organic oats
• 1/2 teaspoon ground cinnamon
• 1 ounce chopped organic craisins or raisins

Instructions:

• Preheat your oven to 350°F
• Mash the banana in a bowl until creamy.
• Mix in the oats and ground cinnamon.
• Drop spoonfuls of the mixture onto a baking sheet lined with parchment paper.
• Bake for about 10-12 minutes or until golden.

*I love these guilt-free cookies

Side Dish:  Grilled General Tso’s Cauliflower Kabobs:

Ingredients:

• 4 cups organic cauliflower florets
• 2 tablespoons extra virgin olive oil or coconut oil
• 1 tablespoon arrow root (instead of corn starch)
• 1 tablespoon coconut aminos
• 1 teaspoon red chili pepper flakes
• Chopped spring onion and toasted sesame seeds for garnish

For the sauce:

• 3 tablespoons coconut aminos
• 2 tablespoons unseasoned rice vinegar
• 2 teaspoons coconut oil
• 2 tablespoons raw honey
• 1 cup vegetable stock
• 1 tablespoon Sriracha sauce
• 1 tablespoon grated ginger
• 4 cloves garlic, grated
• 1 tablespoon arrow root

Directions:

1. Preheat your grill.
2. Place cauliflower florets in a pot with ½ cup of water. Steam for 5-7 minutes to precook. Allow to cool down, drain and transfer to a Ziploc bag.
3. Whisk the oil, arrow root, red chili pepper flakes, and liquid aminos together in a small bowl. Pour over the cauliflower in the plastic bag and toss well to coat. Marinate for 20 minutes.
4. Prepare the sauce: Heat oil in a small saucepan over medium-low heat. Add ginger and garlic, stir-fry for 1-2 minutes. Add remaining ingredients (soy sauce, rice vinegar, raw honey, vegetable stock, Sriracha, arrow root) and whisk to combine. Simmer for 20-30 minutes until the sauce thickens.
5. Remove cauliflower florets from the bag, thread them onto skewers, and grill until tender and golden. Brush with the sauce and grill until slightly caramelized.
6. Transfer to a serving dish, garnish with toasted sesame seeds and chopped scallion greens, and serve immediately.

 

Quickie Side Dishes:

Broccoli Slaw:

• Mix shredded broccoli, grated carrots, and thinly sliced red onion.
• Dress with a light vinaigrette made from apple cider vinegar, Dijon mustard, and extra virgin olive oil.
• Add a sprinkle of sunflower seeds or pumpkin seeds for crunch

Garlic Green Beans:

• Blanch green beans in boiling water for 2-3 minutes until crisp-tender.
• Sauté minced garlic in olive oil until fragrant.
• Toss the blanched green beans in the garlic oil and season with pink salt and black pepper

SALAD DRESSING/MARINADE

LEMON VINIAGRETTE

• 1 T fresh lemon juice
• 1 T organic olive oil
• 1 cloves of garlic chopped or garlic powder
• Sea salt and pepper to taste

Instructions:

• Whisk all ingredients together and use as a marinade or salad dressing.
• Recipe makes one serving.

Roasted Summer Squash:

• Slice yellow squash, toss with extra virgin olive oil, and season with Italian herb seasoning.
• Bake until tender, then broil for a crispy topping