compose the perfect platesugar-free organic tomato sauce. howtobewell chicken salad in romaine...

howtobewell

22 Perfect Plates (Eat them for breakfast, lunch, or dinner!)

Liberally use herbs / lemon / sea salt / garlic to season any plates you like

Compose The Perfect

Plate

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Fried or poached eggs + sautéed spinach +

sautéed mushrooms + ghee + avocado

Serves 1

Ingredients:

• 1 tablespoon ghee• 1 or 2 pasture raised / organic egg(s)• 1 cup spinach• ½ cup mushrooms• ½ avocado• Sea salt and pepper to taste preference

Instructions:

1. Heat ghee in a pan on medium heat and add mushrooms. Saute for 4-6 minutes or until soft.

2. Add spinach and season with sea salt and pepper. Cook spinach down until wilted (2–4 minutes) and remove veggies from pan.

3. If needed add a little bit more ghee, or just crack egg into pan and turn to medium-low heat. Let cook for 4–6 minutes or until whites are cooked through and yolk is still runny.

4. Serve with ½ an avocado sliced up on top.


howtobewell

Smoothie in a bowl + seeds + berries + cacao nibs +

shredded coconutServes 1

Ingredients:

• 1 cup coconut milk, unsweetened almond milk, or filtered water• 2 cups spinach or leafy green of choice• 1 tablespoon almond butter or nut butter or choice• ½ banana• A few drops vanilla stevia• 1 scoop pea protein powder (plain or vanilla) or collagen powder

Instructions:

1. Blend all ingredients until smooth.2. Top with any of the following: unsweetened coconut flakes, chia seeds, goji berries,

hemp seeds, walnuts, nut butter, berries, cacao nibs.

https://howtobewell.com/https://www.bewell.com/organic-plant-protein-vanilla.htmlhttps://www.bewell.com/collagen-refresher.html

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Full fat, grass fed yogurt + blueberries + seeds

Serves 1

Ingredients:

• 1 cup full fat organic / grass fed plain yogurt ¼ cup fresh blueberries

• 1 tablespoon chia seeds• 1 tablespoon flax seeds• 2 tablespoons raw pumpkin seeds

What to do:

1. Mix all ingredients in a bowl and serve. 2. Can add a pinch of stevia or raw / local honey if you need a bit of sweetness.


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Scrambled eggs + buckwheat + guacamole + salsa

Serves 1

Ingredients:

• 2 pasture raised / organic eggs• ¼ cup buckwheat groats• ¼ cup pre-made or homemade guacamole• ¼ cup fresh cut salsa• Sea salt and pepper to taste preference• ¼ teaspoon cumin• 1 tablespoon ghee• Can add fresh cilantro on top if desired

Instructions:

1. Cook the buckwheat groats as directed here2. Heat ghee, whisk eggs and season with spices, and cook in pan 4–6 minutes

until softly scrambled.3. Add cooked buckwheat groats to pan with salsa and mix together. 4. Adjust seasoning if needed.5. Transfer to bowl and add guacamole (and cilantro) on top and serve.

https://howtobewell.com/http://www.bobsredmill.com/recipes/how-to-make/basic-preparation-instructions-for-buckwheat-groats/

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Paleo bread + avocado + canned wild salmon salad +

sproutsServes 1

Ingredients:

• 1 slice homemade or store bought Paleo bread• ½ avocado• ¼ cup of canned wild caught salmon• 2 tablespoons dijon mustard• ¼ teaspoon turmeric• dash of cayenne pepper (if desired)• sea salt and pepper to taste preference• ¼ cup of organic sprouts

Instructions:

1. Toast 1 piece of paleo bread.2. In a bowl mash avocado, salmon, and spices together. Adjust seasoning until right for

your taste preference.3. Scoop the mash on top of toast.4. Place sprouts on top and serve.


howtobewell

Egg muffins + diced tomatoes + mixed greens + EVOO (Extra Virgin

Olive Oil[5])Serves 6

Ingredients:

• 1 dozen pasture raised / organic eggs• 1 large organic onion chopped• 2 organic tomatoes diced• 1 5 oz box of organic greens (spinach, kale, etc.)• 2 tablespoons EVOO• 1 teaspoon sea salt• 1 teaspoon pepper• can add other spices (cumin, paprika, cayenne, etc.) if desired

Instructions:

1. Preheat oven to 350 degrees.2. Saute onion in 1 tablespoon oil for 2–4 minutes, then add tomatoes and spinach.

When spinach is wilted, remove from heat.3. Coat your muffin pan with the remaining 1 tablespoon of oil, and divide the vegetable

mixture among the pan.4. Whisk the eggs and season with salt and pepper, and additional spices if you wish.5. Pour roughly ¼ cup of eggs into each muffin tin, filling almost to the top.6. Place in oven in 10–15 minutes until cooked through, and the top shows a light golden

brown color.7. Let cool and enjoy all week.


howtobewell

Simple Bone Broth or Vegetable Broth Soup: broth + mixed

vegetables + coconut oil + seaweedServes 4–5

Ingredients:• 2 quarts homemade or purchased bone broth• 10-12 cups of mixed vegetables of your preference (examples: broccoli, cauliflower, sweet

potato, onion, bell peppers, carrots, bok-choy, leafy greens, string beans, celery, etc.)• 3 cloves minced garlic • 3 tablespoons coconut oil• ½ cup dried wakame seaweed and/or seaweed flakes to dust on top• sea salt and pepper to taste preference• any additional spices you like (ginger, turmeric, cayenne, paprika, cumin, etc.)• can also garnish with any herbs of choice (cilantro, parsley, etc.) and squeeze of fresh

citrus (lemon or lime)

Instructions:

1. In a large pot, saute 3 tablespoons coconut oil and all your vegetables on medium heat for 6-8 minutes until slightly softened. Season with salt and pepper and any other spices you wish to add in.

2. Pour 2 quarts of bone broth into pot and stir. Bring to boil then down to a simmer for 20–30 minutes.

3. Add in ¼ cup wakame seaweed if using once the pot is down on a simmer.4. Taste test to see if the flavor is to your liking - adjust seasonings if needed.5. Serve topped with fresh herbs, a squeeze of fresh citrus, and kelp flakes if desired.


howtobewell

Chicken thigh + roasted sweet potato + sautéed

broccoli rabe + gheeServes 4

Ingredients:

• 2 lbs organic / pasture raised chicken thighs• 2 large sweet potatoes cubed• 1 large onion sliced• 2 cloves garlic minced• 2 tablespoons avocado oil• 2 tablespoons chopped fresh thyme leaves• 2 tablespoons grain mustard or dijon mustard• 1 tablespoon sea salt• 1 teaspoon pepper• 4 cups broccoli rabe• 1 tablespoon ghee• additional sea salt and pepper

Instructions:

1. Preheat oven to 450 degrees.2. In a big bowl, combine, season, and massage chicken thighs with ½ teaspoon sea salt,

½ teaspoon pepper, 2 tablespoons chopped fresh thyme, 1 tablespoon avocado oil, and 2 tablespoons grain mustard.

3. In a different bowl, combine and season sweet potatoes, onion, and garlic with ½ teaspoon sea salt, ½ teaspoon pepper, and 1 tablespoon avocado oil.

4. Place vegetables on large sheet pan and chicken thighs on top.5. Bake for 30–35 minutes.6. In a large pan, saute broccoli rabe in 1 tablespoon ghee and season with sea salt and

pepper to taste preference.7. Serve chicken and sweet potato mixture with broccoli rabe on the side.


howtobewell

Smoked salmon + arugula + sliced avocado + sesame seeds +

tahini and coconut amino dressingServes 1

Ingredients:

• 2 cups organic arugula• 4 oz wild caught smoked salmon chopped• ½ avocado sliced• 1 teaspoon sesame seeds• 1 teaspoon raw tahini• 1 teaspoon coconut aminos• ½ teaspoon extra virgin olive oil • ¼ teaspoon pepper• ¼ teaspoon turmeric powder• can additionally add fresh lemon juice if desired

Instructions:

1. In a large bowl, whisk tahini, coconut aminos, EVOO, pepper, and turmeric powder. Taste and adjust seasoning if needed.

2. Add arugula, smoked salmon, avocado slices, and sesame seeds to bowl and mix all together coating the salad with the dressing.

3. Serve and enjoy! Can add fresh lemon juice if desired.


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Baked wild fish + lemon juice + olive oil + brussels sprouts with

cauliflower riceServes 1

Ingredients:

• 4–6 oz filet of wild fish• 1 tablespoon olive oil• 1–2 cups halved brussels sprouts• 1 garlic clove minced• juice of ½ a lemon• 1 teaspoon dried dill• ½ teaspoon sea salt• ½ teaspoon pepper• cauliflower rice side dish (recipe here)

Instructions:

1. Preheat oven to 450 degrees.2. In a bowl, toss brussels sprouts, 1/2 tablespoon olive oil, minced garlic,

¼ teaspoon sea salt, ¼ teaspoon pepper, and ½ teaspoon dried dill.3. Place on sheet pan and roast for 15 minutes.4. Coat wild fish with ½ tablespoon olive oil, ¼ teaspoon sea salt, ¼ teaspoon pepper, and

½ teaspoon dried dill.5. Remove sheet pan, and place fish on top of brussels sprouts and bake for another 8–10

minutes until fish is cooked through.6. Squeeze fresh lemon juice on top after the fish and brussels sprouts are

cooked and let cool.7. Serve with ½ cup riced cauliflower and enjoy.

https://howtobewell.com/https://www.bewell.com/blog/spiced-cauliflower-rice-recipe/

Coconut lentil dal with swiss chard + ghee + full fat yogurt

Serves 1–2

Ingredients:

• 2 tablespoons grass-fed ghee• 1 cup organic lentils• 1 teaspoon fresh, grated ginger• 1 teaspoon fresh, grated turmeric• 2 minced garlic cloves• 1 teaspoon curry powder• ¼ teaspoon cumin• ¼ teaspoon ground coriander• ¼ teaspoon cinnamon• ¼ teaspoon pepper• ½ teaspoon sea salt (or to taste preference)• 1 chopped onion• 3 cups chopped swiss chard• 1 can organic coconut milk• 1 can full of filtered water• juice of ½ lime• 1 tablespoon full-fat yogurt• can top with fresh cilantro or parsley if desired

Instructions:

1. In a large pot, saute onion, garlic, ginger, and turmeric on medium heat in ghee with all the spices for 5–7 minutes.

2. Add in swiss chard and cook down for 3–5 more minutes.3. Stir in 1 can coconut milk, 1 can filtered water, and 1 cup lentils.4. Bring to boil then down to simmer.5. Stir frequently and let cook for 20–30 minutes or until lentils are soft.6. Squeeze juice of ½ lime and adjust seasoning if needed.7. Serve lentil dal with 1 tablespoon full-fat yogurt on top with fresh herbs if desired.

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howtobewell

Lamb burger + steamed dandelion greens with lemon and

EVOO + chopped tomatoes + EVOO + sauerkraut

Serves 4

Ingredients for 4 servings:• 1 lb ground grass-fed lamb (4 4oz patties)• 1 minced garlic clove• 1 teaspoon dried dill• ½ teaspoon sea salt• ½ teaspoon pepper• 1 pasture raised / organic egg (as binder)• 8 cups dandelion greens (2 cups per patty)• juice of ½ a lemon• 1 tablespoon extra virgin olive oil • 4 cups chopped tomatoes (½ cup per patty)• 4 cups sauerkraut (½ cup per patty)

Instructions:

1. Combine meat, minced garlic, dried dill, salt, and pepper with 1 egg.2. Massage all together.3. Form 4 4oz patties.4. Cook on stovetop on medium heat in ½ tablespoon EVOO (or bake / grill if desired).

If cooking on stovetop it usually takes 3-4 minutes per side.5. Steam dandelion greens in a pan with a splash of water.6. Drain water then dress with lemon juice, ½ tablespoon of EVOO, and season with salt

and pepper to taste preference (Can add cayenne if you’d like a spice kick).7. Serve lamb burger on top of the greens with sauerkraut and tomatoes on the side.


howtobewell

Turkey or Beef meatballs + zucchini noodles + pesto / red

sauce + EVOOServes 3

Ingredients (12 meatballs):

• 1 pound ground turkey or grass-fed ground beef• 1 pasture raised / organic egg• 1 minced shallot• 2 minced garlic cloves• ½ teaspoon sea salt• ½ teaspoon pepper• ½ teaspoon dried basil• 2 tablespoons tomato paste• 1 tablespoon extra virgin olive oil • spiralized zucchini ( 2 cups per 4 balls)

Instructions:

1. Combine meat, egg, shallot, garlic, tomato paste, and spices in a large bowl and mix well.

2. Form 12 meatballs and place on lightly oiled / unbleached parchment paper on a baking sheet.

3. Drizzle EVOO on top as well to keep moist.4. Bake at 350 for 25 minutes.5. Serve over zucchini noodles with homemade / store bought dairy-free pesto or

sugar-free organic tomato sauce.


howtobewell

Chicken salad in romaine “wraps” (with cherry tomatoes + celery +

red onion + hemp seeds)Serves 2

Ingredients:

• 1 cup cooked chicken chopped / shredded• 1 ripe avocado• ¼ cup chopped celery• ¼ cup finely chopped red onion (or green onion)• 2 tablespoons hemp seeds• ¼ cup cilantro (or any fresh herb of choice)• juice of ½ a lemon or lime• 1 teaspoon extra virgin olive oil • ¼ cup chopped cherry tomatoes• sea salt and pepper to taste • ½ teaspoon cumin• 4-6 romaine leaves

Instructions:

1. Place chicken into a large bowl with lemon / lime juice and EVOO.2. Spoon avocado out of the peel, and use a fork to mash into the chicken.3. Season with salt and pepper to taste preference and ½ teaspoon cumin.4. Add celery, onion, cherry tomatoes, cilantro, and hemp seeds to bowl and mix into the

chicken / avocado mash.5. Spoon into romaine leaves and serve.6. Optional: can splash balsamic or apple cider vinegar or hot sauce on top

if you desire.


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Roasted beets + roasted sweet potato + roasted brussel sprouts +

arugula + goat cheese saladServes 1

Ingredients:

• 1 chopped beet• ½ sweet potato chopped• ½ cup halved brussels sprouts• ¼ cup chopped onion• 1 tablespoon avocado oil• sea salt and pepper to taste • 2 cups arugula• 2 tablespoons goat cheese• dressing of choice

Instructions:

1. Preheat oven to 400 degrees.2. Toss chopped brussels sprouts, sweet potato, beets, and onion with avocado oil, sea

salt, and pepper.3. Place on sheet pan covered with unbleached parchment paper and roast for 25–30

mins (mix around once during cooking time to make sure they are not burning).4. Let cool.5. Serve mixed with arugula and goat cheese and dressing of choice.


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Grass fed burger in collard green wrap with kimchi +

tomato + avocadoServes 4

Ingredients:

• 1 lb ground grass-fed beef (4 4oz patties)• 1 minced garlic clove• ¼ cup chopped onion• ½ teaspoon sea salt• ½ teaspoon pepper• 1 pasture raised / organic egg (as binder)• 4 collard green leaves• 1 cup kimchi (¼ cup per wrap)• 4 tomato slices• 2 ripe avocados• ½ tablespoon avocado oil

Instructions:

1. Combine meat, minced garlic, chopped onion, salt, and pepper with 1 egg.2. Massage all together.3. Form 4 4oz patties.4. Cook on stovetop on medium heat in ½ tablespoon avocado oil (or bake / grill if

desired). If cooking on stovetop it usually takes 3–4 minutes per side.5. Place patty in collard green leaf with ¼ cup kimchi, 1 tomato slice, and ½ an avocado .6. Fold collard green wrap to secure all the ingredients inside, and enjoy.


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Canned sardines + watercress or arugula + olive oil + lemon + olives

and capers + fresh herbsServes 1

Ingredients:

• ½ can of sardines• 2 cups watercress or arugula• 1 tablespoon extra virgin olive oil • juice of half a lemon• 1 tablespoon capers• 6 pitted olives chopped• ¼ cup of fresh herbs (choose 1 or a mix of fresh parsley, basil, oregano, mint)• salt and pepper to taste

Instructions:

1. In a large bowl combine watercress / arugula, sardines, capers, olives, and fresh herbs.2. Mix with EVOO and juice of ½ a lemon.3. Season with salt and pepper to taste preference and enjoy.


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Veggie Quinoa bowl: (more veggies / less quinoa) roasted veggies + avocado +

pickled veggiesServes 1

Ingredients:

• 2 cups mixed roasted veggies (broccoli, brussels sprouts, cauliflower, asparagus, onion)• 2 tablespoons avocado oil• ½ cup quinoa• ½ a ripe avocado• ¼ cup pickled veggies (onion, sauerkraut, beets, carrot)• season with salt and pepper and other spices to taste • 1 tablespoon coconut aminos

Instructions:

1. Preheat oven to 400 degrees.2. Place veggies of choice on a baking sheet with unbleached parchment paper.3. Coat veggies with avocado oil and season with sea salt and pepper.4. Optional: can also season with some turmeric, cayenne, and / or cumin.5. Roast veggies for 25-30 minutes.6. Cook quinoa as per instructed (½ cup quinoa to 1 cup water / bring to boil then simmer

for 15 minutes / fluff with fork).7. Combine quinoa, roasted veggies, and pickled veggies with coconut aminos.8. Taste, adjust seasoning / add more coconut aminos if needed, and serve.


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Beef stew made with bone broth in a crockpot + zoodles

Serves 2

Ingredients:

• 2 cups bone broth• 3 lbs grass-fed beef (fatty / tougher cuts are best for slow cooking)• 8–10 cups vegetables (use a variety—onion, carrot, sweet potato, bok-choy, collard

greens, broccoli, etc)• 3 cloves minced garlic• 3 tablespoons fresh or dried rosemary• 1 teaspoon sea salt• 1 teaspoon pepper• ¼ teaspoon paprika• zucchini noodles

Instructions:

1. Place vegetables, rosemary, and garlic on the bottom of crockpot.2. Massage spices into the meat and place meat on top of vegetables.3. Pour in bone broth.4. Cook on low heat for 6–8 hours.5. Serve on zucchini noodles.6. Optional: can top with extra sea salt, squeeze of fresh lemon, any fresh herbs.


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Pan-seared grass-fed steak + sauteed portobello mushrooms

and greens + pumpkin seedsServes 1

Ingredients:

• 5 oz filet of steak• 1 large portobello mushroom sliced or 5 baby bellas chopped• 2 cups spinach or leafy green of choice• ½ cup onion• 1 minced garlic clove• 2 tablespoons grass-fed ghee• 2 tablespoons pumpkin seeds • sea salt and pepper to taste preference• ½ teaspoon dijon mustard• juice of lemon

Instructions:

1. Season steak with salt and pepper / massage it in.2. In a large pan, melt 1 tablespoon ghee on medium / low heat.3. Pan sear your steak to your liking then set on a plate to cool.4. Add onion and garlic to pan with additional 1 tablespoon ghee and saute for

3–4 minutes on medium heat.5. Add mushroom and saute until mushrooms are soft (6–7 mins).6. Add greens and cover for 2 mins to let greens wilt.7. Turn heat off and season veggies with sea salt and pepper to taste preference,

mix in ½ teaspoon dijon mustard, and small squeeze of fresh lemon juice.8. Slice steak and serve alongside veggies with sprinkled pumpkin seeds on top.


Roasted turkey + cauliflower mash + sautéed kale + EVOO

Serves 2–4

Ingredients:• 1–3 lbs turkey breast• 1 cup bone broth or broth of choice• extra virgin olive oil • sea salt and pepper to taste • 5 fresh thyme leaves• 2 cups cauliflower• 1 garlic clove• 2 tablespoons herbed goat cheese• 2 cups kale

Instructions for Turkey:

1. Preheat oven to 350 degrees.2. Drizzle turkey breast with evoo and liberally season with sea salt and pepper.3. Place turkey in a roasting pan and pour broth into pan.4. Place thyme in pan next to turkey breast.5. Roast for 90 minutes then let cool and serve.

Instructions for Cauliflower mash:

1. Steam cauliflower with 1 garlic clove in water for 10–15 minutes until very soft.2. Drain water and transfer to food processor with goat cheese, a splash of evoo, and ¼

teaspoon sea salt and pepper.3. Blend and add more evoo if needed to give it creamy / smooth texture.

Instructions for Kale:

1. Steam in pan on medium heat with splash of evoo, covered for 5 mins.2. Season with sea salt and pepper to your like.3. Serve turkey on mashed cauliflower with steam kale on the side.

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howtobewell

Canned mackerel mixed with lemon and olive oil + capers +

pine nuts - diced cucumber + bed of arugula

Serves 1

Ingredients:

• ½ can of mackerel• 1 tablespoon extra virgin olive oil • juice of lemon• ¼ cup fresh basil• 1 tablespoon capers• sea salt and pepper to taste preference• ½ cup diced cucumber• 2 tablespoons pine nuts• 2 cups arugula• tahini dressing

Instructions:

1. Combine / mash mackerel, evoo, lemon, basil, and caper in a bowl and season with season and pepper to taste preference.

2. Dress arugula, cucumber, and pine nuts with tahini dressing or dressing of choice in another bowl.

3. Spoon mackerel on top and enjoy.

(Tahini dressing: 1 tablespoon olive oil, 1 tablespoon tahini, splash of apple cider vinegar, ½ teaspoon coconut aminos, ¼ teaspoon fresh pepper)


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Sushi roll Smoked / canned salmon + avocado + cucumber +

watercress + cauliflower rice wrapped in nori sheet + coconut

aminos + sesame seedsServes 1

Ingredients

• 1 nori sheet• 2 oz smoked / canned salmon• 3 tablespoons cauliflower rice• ¼ a ripe avocado• ½ inch long slice of cucumber• 4–5 pieces of watercress• ¼ teaspoon coconut aminos• ¼ teaspoon sesame seeds

Instructions

1. Place nori sheet on dry, flat surface.2. Place ingredients piled on top of each other to one side of the nori sheet with

cauliflower on the bottom.3. Roll up starting from the side that has all the ingredients in it.4. Serve with additional coconut aminos on the side if desired.

compose the perfect platesugar-free organic tomato sauce. howtobewell chicken salad in romaine...

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