created by healthy happy thrive...quick and healthy meals healthy happy thrive hello! i selected...

Quick and Healthy Meals

Created by Healthy Happy Thrive

http://www.healthyhappythrive.com

Quick and Healthy MealsHealthy Happy Thrive

Hello!

I selected some quick and healthy meals for you to consider preparing.

It’s super important, now more than ever, to eat healthy!

You’ll notice some ingredients that may or may not be familiar to you. If you don’t have them, no problem. I have listed below some easy substitutions. None of us needs to be on the hunt for obscure ingredients nowadays:)

SUBSTITUTIONS:Chia seeds for flax seeds or hemp seedsCorn starch for arrowroot powderParmesan cheese for nutritional yeastFrozen fruit for fresh fruitSoy sauce for tamari and/or coconut aminosBacon and/or turkey bacon for prosciutto

NOTES:*I included the apples with cinnamon because we just made these! I had some apples that were not as crisp and tart as we like them so I used them in this recipe. We topped some vanilla ice cream with these warm apples and some Purely Elizabeth granola for a crunchy topping.

*For the smoothies, feel free to add your favorite protein powder or collagen protein powder.

*Salsa Chicken- this is great to make ahead of time and use to add to salads, wraps, or nachos or a sandwich. I also like to freeze 1 cup portions to take out when I need it.

*We ordered a box of meats from Butcher Box because that seems to be the one thing that’s pretty hard to find right now. Check them out.

*I also like Thrive Market for online grocery ordering. Right now they're experiencing some delays but their prices are great and if you have trouble finding certain ingredients in your grocery store, you'll definitely find them here.

Feel free to email me at [email protected] if you have any questions!

Best,Jill

Jill Guthhttp://www.healthyhappythrive.com

mailto:[email protected]

Quick and Healthy Meals7 days

I Hope You Enjoy These Recipes !

Blueberry Oat Muffins Spinach & SausageEgg Muffins

Blueberry OvernightSteel Cut Oats

Crustless BroccoliCheddar Quiche

Blueberry OvernightOats

Spinach and SweetPotato Egg Muffins

Morning Glory Muffins

Warm Apples withCinnamon

Lucky GreenSmoothie

Berry AvocadoSmoothie

Collagen GreenSmoothie

Berry & Greek YogurtSmoothie

Chocolate AvocadoSmoothie

Banana CinnamonSmoothie

Chicken Piccata withPasta

Chicken, Spinach &Mushroom Pasta

Penne with BurstedCherry Tomato Sauce

One Pot Taco Pasta

Sesame Beef &

Brown Rice

Spicy Shrimp, Quinoa

& Spinach

One Pan Chicken

Thighs withAsparagus

Cauliflower Rice,

Beans & Sausage

Braised Chicken

Drumsticks

Spicy Chicken and

Broccoli Casserole

Slow Cooker Salsa

Chicken

Chickpea Stir Fry Black Bean ChiliStuffed SweetPotatoes

Pressure Cooker RedLentil & VegetableSoup

White Bean & LemonKale Soup

Cheezy BroccoliQuinoa

Sweet PotatoHashbrowns

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Quick and Healthy Meals109 items

Fruits

2 Apple

1 Avocado

4 1/2 Banana

2 3/4 cups Blueberries

3 Lemon

1/3 cup Lemon Juice

2 Lime

Breakfast

1 tbsp Almond Butter

1/2 cup Maple Syrup

1 cup Steel Cut Oats

Seeds, Nuts & Spices

1/2 tsp Black Pepper

1/8 tsp Cayenne Pepper

1/2 cup Chia Seeds

1/4 tsp Chili Flakes

2 1/2 tbsps Chili Powder

1 1/3 tbsps Cinnamon

2 1/2 tsps Cumin

1/2 tsp Garlic Powder

1/3 cup Ground Flax Seed

1/3 cup Hemp Seeds

1 tbsp Italian Seasoning

1 1/8 tbsps Oregano

1/2 tsp Red Pepper Flakes

1 1/4 tbsps Sea Salt

0 Sea Salt & Black Pepper

2 tbsps Sesame Seeds

1 cup Slivered Almonds

2 tsps Smoked Paprika

Frozen

1/2 cup Frozen Berries

1/4 cup Frozen Cauliflower

Vegetables

2 cups Asparagus

31 cups Baby Spinach

1 cup Basil Leaves

10 cups Broccoli

7 Carrot

2 1/2 cups Cauliflower Rice

3 stalks Celery

3 cups Cherry Tomatoes

1/2 cup Cilantro

24 Garlic

1/4 tsp Ginger

9 stalks Green Onion

5 cups Kale Leaves

2 Leeks

3 cups Mini Potatoes

1 3/4 cups Parsley

2 cups Portobello Mushroom

2 Red Bell Pepper

1/2 cup Red Onion

7 Sweet Potato

2 1/2 tsps Thyme

1 Tomato

1 Yellow Bell Pepper

3 1/2 Yellow Onion

1 1/2 Zucchini

Boxed & Canned

2 1/4 cups Black Beans

1 cup Brown Rice

2 cups Brown Rice Pasta Shells

1 1/2 cups Brown Rice Penne

1/2 cup Brown Rice Spaghetti

1 3/4 cups Cannellini Beans

4 ozs Chickpea Pasta

2 cups Chickpeas

1 cup Dry Red Lentils

3 3/4 cups Organic Chicken Broth

Bread, Fish, Meat & Cheese

4 1/3 ozs Cheddar Cheese

2 1/8 lbs Chicken Breast

8 ozs Chicken Breast, Cooked

2 lbs Chicken Drumsticks

8 ozs Chicken Thighs With Skin

2 lbs Extra Lean Ground Beef

14 3/4 ozs Pork Sausage

2 ozs Prosciutto

1 lb Shrimp

Condiments & Oils

1/2 cup Avocado Oil

1 1/2 tsps Capers

3 tbsps Coconut Oil

1 1/4 cups Extra Virgin Olive Oil

1 tbsp Hot Sauce

2 tsps Sesame Oil

1/2 cup Tamari

3/4 cup Tomato Sauce

Cold

26 Egg

1 cup Plain Coconut Milk

1/2 cup Plain Greek Yogurt

5 1/2 cups Unsweetened Almond Milk

Other

1/4 cup Chocolate Protein Powder

1/2 oz Collagen Powder

4 Ice Cubes

0 Sea Salt And Pepper

3/4 cup Vanilla Protein Powder

18 3/4 cups Water


1/2 cup Frozen Corn

1 1/2 cups Frozen Mango

1 cup Frozen Raspberries

1 1/2 cups Organic Salsa

8 1/16 cups Organic Vegetable Broth

1 1/2 cups Quinoa

1 cup Red Kidney Beans

Baking

1 1/8 cups Almond Flour

1/4 cup Arrowroot Powder

1 tsp Baking Powder

1 tbsp Coconut Sugar

2 tbsps Nutritional Yeast

4 1/2 cups Oats

1/2 cup Organic Raisins

1 tbsp Raw Honey

1/2 cup Unsweetened ShreddedCoconut

1 tsp Vanilla Extract


Blueberry Oat Muffins10 ingredients · 40 minutes · 12 servings

Directions

1. Preheat the oven to 375ºF (190ºC) and line a muffin pan with liners.

2. In a large mixing bowl combine the oats, shredded coconut, hemp seeds, cinnamon andbaking powder. Mix together until evenly combined.

3. In a separate mixing bowl, whisk the eggs, almond milk, vanilla and maple syrup. Addthe egg mixture to the dry ingredients and mix until combined. Fold in the blueberries.

4. Divide the batter between the muffin cups and bake for 25 to 30 minutes or until themuffins are golden brown around the edges. Let the muffins cool in the pan for 5 minutesbefore transferring to a cooling rack to cool completely. Enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to three days or freeze for up to one month.

Serving SizeOne serving is equal to one muffin.

Additional ToppingsTop with shaved almonds or pecans.

No BlueberriesUse strawberries or raspberries instead.

Ingredients

2 cups Oats (rolled)

1/2 cup Unsweetened Shredded Coconut

2 tbsps Hemp Seeds

1 tsp Cinnamon

1 tsp Baking Powder

2 Egg

1/4 cup Unsweetened Almond Milk

1 tsp Vanilla Extract

2 tbsps Maple Syrup

1 cup Blueberries (fresh)


Spinach & Sausage Egg Muffins7 ingredients · 30 minutes · 6 servings

Directions

1. Preheat your oven to 350ºF (176ºC) and grease a muffin pan with the oil.

2. In a pan over medium-high heat, cook the sausage until no longer pink, about 5 to 8minutes. Break it up into little pieces as it cooks. Drain the excess drippings from the panand stir in the spinach. Cook until the spinach has wilted then remove the pan from heatto let cool slightly.

3. In a mixing bowl whisk the eggs together with the water and sea salt. Fold in the greenonion.

4. Divide the sausage mixture evenly into the muffin tins and pour in the egg mixture. Bakefor 15 to 18 minutes until the egg is firm to the touch and just brown around the edges.Let the egg muffins cool slightly before removing from the pan. Enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to three days.

Serving SizeOne serving is two egg muffins.

More FlavorUse milk of choice instead of water. Add chili flakes, black pepper or hot sauce to the eggs.

Make it VegetarianOmit the sausage.

No SausageUse ground pork, turkey or chicken instead. Season the ground meat with additional salt.

No SpinachUse kale or chard instead.

Ingredients

1 1/2 tsps Extra Virgin Olive Oil

8 3/4 ozs Pork Sausage (casing removed)

6 cups Baby Spinach (chopped)

8 Egg

1/4 cup Water

1/4 tsp Sea Salt

1 stalk Green Onion (chopped)


Blueberry Overnight Steel Cut Oats5 ingredients · 8 hours · 3 servings

Directions

1. Place the steel cut oats in a large bowl and cover with boiling water. Let it sit for 10 to 15minutes.

2. Drain and rinse the oats. Add to a large container along with the almond milk and chiaseeds. Stir and place in the fridge overnight or for at least 8 hours.

3. When ready to eat, top with blueberries. Serve and enjoy!

Notes

LeftoversOvernight steel cut oats taste better the longer they sit, so make a big batch and keep it inthe fridge for up to three days.

Nut-FreeUse coconut milk or hemp milk instead of almond milk.

More FlavorAdd cinnamon or maple syrup if you like it sweeter.

Additional ToppingsTop with coconut flakes, strawberries, raspberries or banana.

More ProteinStir in your favorite protein powder when adding the milk.

Ingredients

1 cup Steel Cut Oats

3 cups Water (boiling)

2 cups Unsweetened Almond Milk

2 tbsps Chia Seeds

3/4 cup Blueberries


Crustless Broccoli Cheddar Quiche7 ingredients · 40 minutes · 6 servings

Directions

1. Preheat the oven to 350ºF (176ºC) and grease a pie pan with the oil.

2. Arrange the broccoli and cheese in a single layer in the prepared pie pan.

3. In a mixing bowl whisk the eggs, milk, salt and garlic powder together. Pour the eggmixture over the broccoli and cheese. Bake for 30 to 35 minutes or until the egg has setand is firm to the touch.

4. Slice the quiche into wedges and enjoy!

Notes


Dairy-FreeOmit the cheese or use a dairy-free cheese instead.

More FlavorAdd finely chopped onions and red pepper flakes.

No Almond MilkUse dairy, coconut, or cashew milk instead. For an extra creamy quiche use half and halfcream instead.

Pie PanThis recipe was developed using a standard 9-inch glass pie pan.

Ingredients

1 1/2 tsps Extra Virgin Olive Oil

2 cups Broccoli (finely chopped)

4 1/3 ozs Cheddar Cheese (shredded)

6 Egg


1/2 tsp Sea Salt

1/2 tsp Garlic Powder


Blueberry Overnight Oats8 ingredients · 8 hours · 4 servings

Directions

1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water together in alarge tupperware container. Stir well to mix. Seal and place in the fridge overnight (or forat least 8 hours).

2. Remove oats from fridge. Use single-serving size mason jars and place a large spoonfulof the oat mix in the bottom of each, then a layer of blueberries followed by a layer ofslivered almonds. Repeat until all ingredients are used up. Store in the fridge until readyto eat. Enjoy hot or cold!

Notes

LeftoversRefrigerate in an airtight container for up to four days.

Ingredients

1 1/2 cups Oats

1 1/2 cups Unsweetened Almond Milk

2 tbsps Chia Seeds

2 tbsps Maple Syrup

1 tsp Cinnamon

1/2 cup Water

1 cup Blueberries

1 cup Slivered Almonds


Spinach and Sweet Potato Egg Muffins8 ingredients · 35 minutes · 4 servings

Directions

1. Preheat oven to 350ºF (177ºC). Lightly grease a muffin pan with avocado oil.

2. Steam sweet potato in a double boiler for 8 to 10 minutes, or until tender when piercedwith a fork. Let cool slightly. OR roast diced sweet potatoes (toss in some avocado oil orevoo) in the oven for 20 minutes at 400.

3. While the sweet potato is steaming, heat extra virgin olive oil in a large pan over mediumheat. Sauté the spinach until wilted and tender. Let cool slightly.

4. When spinach and sweet potatoes are cool enough to handle, divide evenly into themuffin cups of the prepared pan.

5. In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper.

6. Pour the whisked eggs into the muffin cups to cover the sweet potato and spinach.

7. Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid ontop. Remove from oven, let cool and enjoy!

Notes

Serving SizeOne serving is equal to three egg cups.

LeftoversStore in the fridge in an airtight container up to three days. Due to the moisture in the sweetpotato and spinach, these egg cups do not freeze well.

No Baby SpinachUse finely sliced kale or swiss chard instead.

Ingredients

1 1/2 tsps Avocado Oil

1 Sweet Potato (medium, peeled and choppedinto cubes)

1 tbsp Extra Virgin Olive Oil

6 cups Baby Spinach

8 Egg

1/4 cup Water

1/2 tsp Sea Salt

1/2 tsp Black Pepper


Morning Glory Muffins11 ingredients · 40 minutes · 9 servings

Directions

1. Preheat the oven to 375ºF (191ºC). Line a muffin tray with liners.

2. In a bowl, combine flour, cinnamon, salt, oats and raisins. Mix well.

3. In a separate bowl, combine oil, maple syrup, egg, almond milk, carrot and banana. Mixwell.

4. Combine the wet and dry ingredients and mix well.

5. Use a measuring cup to measure even amounts of mixture into the muffin liners. Place inthe oven and bake for 30 minutes.

6. Remove from oven. Let cool and enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to five days. Freeze for up to two months.

Serving SizeOne serving equals one muffin.

No RaisinsUsed unsweetened dried cranberries or fresh blueberries instead.

Egg AllergyMix 2 tbsp ground flax seed with 6 tbsp water and let it sit to form a gel. Use this in replace of2 eggs.

Special TouchServe with raw honey or organic butter.

Ingredients

1 cup Almond Flour

1 cup Oats

1/2 tsp Cinnamon

1/4 tsp Sea Salt

1/2 cup Organic Raisins

3 tbsps Extra Virgin Olive Oil

1/4 cup Maple Syrup

2 Egg


2 Carrot (grated)

1 Banana (ripe and mashed)


Warm Apples with Cinnamon3 ingredients · 10 minutes · 2 servings

Directions

1. In a pan, melt coconut oil over medium heat.

2. Add apple slices and sauté until soft, about 5 to 8 minutes.

3. Sprinkle cinnamon over top and stir to coat evenly.

4. Divide into bowls and enjoy!

Notes

Serve it WtihOur banana ice cream, Paleo Granola or on top of oatmeal.

No ApplesUse pears.

Ingredients

1 tbsp Coconut Oil

2 Apple (cored and sliced)

1 tsp Cinnamon


Lucky Green Smoothie6 ingredients · 10 minutes · 2 servings

Directions

1. Throw all ingredients into a blender. Blend well until smooth. Divide into glasses andenjoy!

Notes

No MangoAdd frozen pineapple or banana instead.

More ProteinAdd a scoop of your favourite clean protein powder.

Ingredients

1 1/2 cups Frozen Mango

2 Lime (juiced)

2 cups Baby Spinach (packed)

2 tbsps Ground Flax Seed

1/4 cup Hemp Seeds

3 1/2 cups Water


Berry Avocado Smoothie7 ingredients · 5 minutes · 1 serving

Directions

1. Combine all ingredients into a blender and blend until smooth. Pour into a glass andenjoy!

Notes

No Chia SeedsUse flax seeds instead.

No AvocadoUse almond butter or sunflower seed butter instead.

Additional ToppingsServe in a bowl and top with shredded coconut, granola, sliced banana or berries.

Protein PowderThis recipe was developed and tested using a plant-based protein powder.

Ingredients

1 cup Plain Coconut Milk (unsweetened, fromthe box)

1/2 Zucchini (chopped, frozen)

1/4 cup Frozen Cauliflower

1/2 cup Frozen Berries

1/4 Avocado

1 tbsp Chia Seeds



Collagen Green Smoothie5 ingredients · 5 minutes · 1 serving

Directions

1. Combine all ingredients into your blender and blend until smooth. Pour into a glass andenjoy!

Notes

No Collagen PowderOmit or use protein powder instead.

No SpinachUse kale or romaine lettuce instead.

Make it Vegan/VegetarianOmit the collagen and use a plant-based protein powder instead.

LeftoversBest enjoyed immediately.

Ingredients

1 cup Water

2 cups Baby Spinach

1/2 Avocado

1/2 Banana (frozen)

1/2 oz Collagen Powder


Berry & Greek Yogurt Smoothie6 ingredients · 5 minutes · 1 serving

Directions

1. Add all ingredients to a high-speed blender and blend until very smooth.

2. Pour into a glass and serve immediately. Enjoy!

Notes

Ultra CreamyUse milk instead of water.

Ingredients

1/2 cup Plain Greek Yogurt

1 tbsp Raw Honey

1 Banana (frozen)

1 cup Frozen Raspberries

1 tbsp Ground Flax Seed

1 cup Water


Chocolate Avocado Smoothie5 ingredients · 5 minutes · 1 serving

Directions

1. Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes

No Chocolate Protein PowderUse vanilla protein powder or hemp seeds and add cococa powder.

Likes it SweetAdd frozen banana.

Nut-Free VersionUse coconut milk instead of almond milk and sunflower seed butter instead of almond butter.

Ingredients

1/4 Avocado

1 cup Unsweetened Almond Milk

1 tbsp Almond Butter

1 cup Baby Spinach

1/4 cup Chocolate Protein Powder


Banana Cinnamon Smoothie7 ingredients · 5 minutes · 2 servings

Directions

1. Add all ingredients to blender and blend until smooth. Pour into a glasses and enjoy!

Notes

No Protein PowderUse hemp seeds with vanilla extract instead.

LeftoversStore in a mason jar with a lid in the fridge up to 24 hours. Shake well before drinking.

Make it GreenAdd spinach.

Ingredients


2 tbsps Ground Flax Seed

2 tbsps Chia Seeds

2 Banana (frozen)

4 Ice Cubes

2 cups Water

1/2 tsp Cinnamon


Chicken Piccata with Pasta11 ingredients · 30 minutes · 2 servings

Directions

1. Cook brown rice spaghetti according to the directions on the package. Run under coldwater once cooked to prevent from over cooking.

2. Spread the chicken breast open, cut in half and pound thin to about 1/4-inch thickness.

3. On a large plate, toss the almond flour, salt and pepper until combined. Press chickeninto the flour mixture on both sides and shake off the excess.

4. In a large skillet, heat half the olive oil over medium heat and add the chicken. Cook for4 to 5 minutes each side until cooked through and golden. Transfer to a plate.

5. Add the remainder of olive oil, garlic and capers (lightly smashed) to the same skillet andcook for 3 minutes.

6. Add broth and lemon juice and bring to a boil. Gently scrape and stir the browned bits atthe bottom of the pan. Whisk in the arrowroot powder to thicken the sauce. Add parsley,and adjust salt and pepper to taste.

7. Return chicken to the skillet and cook for 1 to 2 minutes. Serve immediately over brownrice spaghetti.

Notes

Make it SpicyGarnish with red chilli flakes.

No Chicken BrothUse veggie broth or water.

Nut-FreeUse arrowroot or tapica flour instead of almond flour.

StorageStore in an airtight container in the fridge for 2 to 3 days.

Low CarbSkip the pasta and serve over cauliflower rice, salad or roasted veggies.

Ingredients

1/2 cup Brown Rice Spaghetti

4 ozs Chicken Breast

2 tbsps Almond Flour

Sea Salt & Black Pepper (to taste)

3 tbsps Extra Virgin Olive Oil (divided)

1 Garlic (clove, minced)

1 1/2 tsps Capers

1 cup Organic Chicken Broth

1 Lemon (juiced)

1 tbsp Arrowroot Powder

1/2 cup Parsley (chopped)


Chicken, Spinach & Mushroom Pasta10 ingredients · 25 minutes · 4 servings

Directions

1. In a frying pan, add one quarter of your olive oil and all the tamari. Place over mediumheat. Add mushrooms and saute for 5 minutes. Then add spinach and stir just untilspinach is wilted. Remove from heat and set aside.

2. Heat remaining olive oil, garlic, red pepper flakes and salt in a separate skillet overmedium-low heat. Stir frequently for about 5 minutes or until garlic is golden. Removepan from heat.

3. Fill a large pot with water and bring to a boil. Add penne. Cook for 7 - 10 minutes.Remove from heat and dump pasta into a strainer. Immediately run cold water over thepasta to prevent it from cooking any further.

4. Add pasta to a large bowl. Pour in desired amount of oil and garlic mixture, then toss inmushrooms and spinach. Sprinkle with salt and pepper to taste. Mix well.

5. Plate pasta and top with strips of baked chicken (optional). Squeeze a lemon wedge ontop of the pasta. Enjoy!

Ingredients

1/4 cup Extra Virgin Olive Oil (divided)

1 1/2 tsps Tamari

2 cups Portobello Mushroom (diced)

2 cups Baby Spinach

4 Garlic (cloves, minced)

1/2 tsp Red Pepper Flakes

1 1/2 cups Brown Rice Penne (uncooked)


8 ozs Chicken Breast, Cooked (sliced)

1 Lemon (cut into wedges)


Penne with Bursted Cherry Tomato Sauce7 ingredients · 30 minutes · 2 servings

Directions

1. Cook pasta according to the directions on the package. Run under cold water oncecooked to prevent from over cooking.

2. In a large sauce pan, heat olive oil over medium-high heat. Add tomatoes, garlic, saltand pepper. Stir occasionally and cook until all the tomatoes have burst, about 15 to 20minutes.

3. Toss pasta with the chopped basil and divide onto plates. Top each serving with thetomato sauce and nutritional yeast. Enjoy!

Notes

No Chickpea PastaUse any other high-fibre, high-protein pasta such as lentil or black bean pasta. If using brownrice, quinoa, or regular whole grain pasta, add in extra protein like chicken or, chickpeas,hemp seeds.

No Nutritional YeastUse parmesan or omit completely.

Ingredients

4 ozs Chickpea Pasta (dry)

1/4 cup Extra Virgin Olive Oil

3 cups Cherry Tomatoes



1 cup Basil Leaves (chopped)

1 tbsp Nutritional Yeast


One Pot Taco Pasta14 ingredients · 40 minutes · 6 servings

Directions

1. Heat oil in a large skillet with a tight-fitting lid over medium-high heat. Add the beef, andbreak it up with a wooden spoon or spatula as it cooks. Once it is cooked through and nolonger pink, drain any excess drippings.

2. Add onions and garlic to the pan with the beef and cook for 3 to 5 minutes or until onionsare translucent.

3. Add cumin, chili powder, salt, diced tomato, corn, black beans and bell pepper to the potand stir to incorporate with the meat. Cook the vegetables for 2 to 3 minutes.

4. Stir in the broth, salsa and pasta. Bring everything to a boil, then cover and reduce heatto medium-low. Let simmer for 12 to 15 minutes or until pasta is cooked through andtender. Stir every 3 to 4 minutes as it cooks, to ensure the pasta isn't sticking to thebottom of the pan.

5. Remove from heat, divide into bowls and serve immediately. Enjoy!

Notes

No Ground BeefUse ground chicken or turkey instead.

Vegan & VegetarianSwap the ground meat out for cooked lentils.

Optional ToppingsGrated cheese, sour cream, avocado, fresh lime, cilantro or extra salsa.

Likes it SpicyStir in a chopped jalapeno and a pinch of cayenne with the other vegetables and spices.

No Brown Rice Pasta ShellsUse any other type of pasta or pasta shell instead like whole wheat penne or chickpea fusilli.

Ingredients


1 lb Extra Lean Ground Beef

4 stalks Green Onion (finely chopped)


1 tsp Cumin (ground)

1 tsp Chili Powder

1/4 tsp Sea Salt

1 Tomato (large, diced)

1/2 cup Frozen Corn (thawed)

1/2 cup Black Beans (cooked, from the can)

1 Red Bell Pepper (diced)

2 1/2 cups Organic Chicken Broth

1 cup Organic Salsa

2 cups Brown Rice Pasta Shells (dry, uncooked)


Sesame Beef & Brown Rice9 ingredients · 35 minutes · 4 servings

Directions

1. Cook the rice according to the directions on the package.

2. While the rice cooks, in a small bowl, whisk together the tamari, coconut sugar, sesameoil, ginger and chili flakes.

3. In a nonstick skillet over medium heat, add the ground beef and cook. As it browns,break it up with a wooden spoon or spatula. Cook for 3 to 4 minutes and then add thetamari mixture. Reduce the heat to medium-low and stir frequently until cooked through,about 5 minutes more.

4. Divide the rice onto plates, top with the beef. If using, top with the cilantro and sesameseeds. Serve and enjoy!

Notes


Additional ToppingsAdd sautéed vegetables on the side.

No CilantroUse green onions instead or completely omit.

Ingredients

1 cup Brown Rice (dry, uncooked)

3 tbsps Tamari

1 tbsp Coconut Sugar

2 tsps Sesame Oil

1/4 tsp Ginger (ground)

1/4 tsp Chili Flakes

1 lb Extra Lean Ground Beef

1/4 cup Cilantro (for topping, chopped)

1 tbsp Sesame Seeds (optional, for topping)


Spicy Shrimp, Quinoa & Spinach10 ingredients · 20 minutes · 4 servings

Directions

1. Combine the quinoa and water in a saucepan. Place over high heat and bring to a boil.Once boiling, reduce the heat to a simmer and cover with a lid. Let it simmer for 12minutes, or until all the water is absorbed and the quinoa is tender.

2. In a mixing bowl combine the oil, garlic, chili powder, cumin, cayenne and sea salt. Addthe shrimp to the bowl and toss to coat evenly in the marinade.

3. Heat a large non-stick pan over medium-high heat. Add the shrimp and the marinade tothe hot pan and cook for 4 to 5 minutes stirring often until the shrimp are cooked through.Season with additional salt if needed. Transfer the shrimp to a dish.

4. Reduce the heat to medium and to the same skillet add the remaining oil. Add the babyspinach and sauté just until wilted.

5. Divide the shrimp, spinach and quinoa between plates. Enjoy!

Notes


More FlavorAdd more cayenne, red pepper flakes or black pepper to the shrimp marinade for more spice.Serve with lime wedges.

Grain-FreeUse cauliflower rice instead of quinoa.

Ingredients

1/2 cup Quinoa (uncooked)

1 cup Water

2 tbsps Extra Virgin Olive Oil (divided)


2 tsps Chili Powder

1 tsp Cumin

1/8 tsp Cayenne Pepper

1/8 tsp Sea Salt

1 lb Shrimp (raw, peeled, deveined)

12 cups Baby Spinach


One Pan Chicken Thighs with Asparagus7 ingredients · 35 minutes · 2 servings

Directions

1. Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper.

2. Season the chicken thighs with oregano, thyme and half of the sea salt. Drizzle half ofthe avocado oil on top of the sweet potato and place next to the chicken. Bake for 15minutes.

3. Remove the baking sheet and add the asparagus along with the remaining avocado oiland sea salt. Bake for 15 to 20 minutes or until the chicken is cooked through. Dividebetween plates and enjoy!

Notes


More FlavorAdd additional seasoning such as paprika or cayenne to the chicken.

No Avocado OilUse coconut oil or extra virgin olive oil instead.

No Sweet PotatoUse a chopped baking or russet potato instead.

No AsparagusUse another vegetable such as green beans instead.

Ingredients

8 ozs Chicken Thighs with Skin

1 tsp Oregano (dried)

1 tsp Thyme (dried)

1/4 tsp Sea Salt (divided)

1 tsp Avocado Oil (divided)

1 Sweet Potato (large, chopped)

2 cups Asparagus (trimmed)


Cauliflower Rice, Beans & Sausage8 ingredients · 25 minutes · 2 servings

Directions

1. Heat a skillet over medium heat. Add the cauliflower rice and sauté for 5 to 7 minutes.Remove and set aside.

2. Add the pork sausage to the same pan and cook 3 to 4 minutes until browned. Then addthe bell pepper and cook for 3 minutes. Add the garlic and cook for 1 minute more. Thenadd the kidney beans, chicken broth and sea salt. Stir and cover. Let it simmer for 4 to 5minutes.

3. Add the cauliflower rice to a plate and top with the sausage and bean mixture. Garnishwith green onions. Serve and enjoy!

Notes


No PorkUse chicken or turkey sausage instead.

More FlavorUse a spicy Italian sausage or add chili flakes or additional spices instead.

Make it VeganUse a vegan sausage and vegetable broth instead.

Ingredients

2 1/2 cups Cauliflower Rice

6 ozs Pork Sausage (sliced)

1 Red Bell Pepper (chopped)


1 cup Red Kidney Beans

1/4 cup Organic Chicken Broth

1/8 tsp Sea Salt

2 stalks Green Onion (chopped)


Braised Chicken Drumsticks8 ingredients · 1 hour 40 minutes · 4 servings

Directions

1. Preheat the oven to 375ºF (190ºC).

2. In a large mixing bowl combine the drumsticks, onion and garlic. Add in the lemon juice,oil, Italian seasoning and salt. Mix until the chicken is well coated.

3. Transfer the seasoned chicken to a rimmed baking dish. Arrange the drumsticks into asingle layer on top of the onions and garlic. Add the water to the dish and cover with atight-fitting lid or foil. Bake covered for 75 minutes then remove the lid and continuebaking for 20 minutes or until the chicken has browned and sauce has thickened.

4. Remove the chicken from the baking dish and gently mash the garlic cloves into achunky paste then stir to mix with the rest of the sauce.

5. To serve, divide the chicken between plates and top with the garlic and onion sauce.Enjoy!

Notes


Serving SizeOne serving is approximately 2 chicken drumsticks and 2 tablespoons of sauce.

More FlavorUse chicken broth instead of water.

Additional ToppingsGarnish with fresh herbs like parsley or thyme.

No DrumsticksUse bone-in chicken thighs instead.

Ingredients

2 lbs Chicken Drumsticks

1 Yellow Onion (sliced)

6 Garlic (cloves, peeled, cut in half)

2 tbsps Lemon Juice


1 tbsp Italian Seasoning

1/2 tsp Sea Salt

1/4 cup Water


Spicy Chicken and Broccoli Casserole10 ingredients · 45 minutes · 4 servings

Directions

1. Preheat the oven to 400ºF (204ºC). Add the halved potatoes and chopped onion to acasserole dish.

2. In a large bowl, make the sauce by adding the avocado oil, hot sauce, smoked paprikaand sea salt together and stir. Pour half of the dressing over the potatoes and onion andset the rest aside. Place the potatoes and onion in the oven and bake for 25 to 30minutes.

3. While the potatoes are baking, lightly brown the chicken in a pan on the stovetop. Oncebrowned, add the chicken to the bowl with the remaining sauce and broccoli. Mix well.

4. Remove the potatoes from the oven and add the chicken/broccoli mix on top along withthe prosciutto. Place back into the oven and bake for 12 to 14 minutes, or until thechicken is cooked through. Remove from the oven, top with sliced green onion, serveand enjoy!

Notes

No Avocado OilUse olive oil instead.

No ProsciuttoOmit or use cooked bacon instead.

Less SpicyOmit the hot sauce.

LeftoversStore in the fridge in a sealed container for up to three days.

Vegan & VegetarianUse cubed tofu instead of chicken and omit the prosciutto.

Ingredients

3 cups Mini Potatoes (halved)

1/2 Yellow Onion (chopped)

1/4 cup Avocado Oil

1 tbsp Hot Sauce

2 tsps Smoked Paprika

1/4 tsp Sea Salt

10 ozs Chicken Breast (skinless, boneless,cubed)

4 cups Broccoli (cut into florets)

2 ozs Prosciutto (sliced into small pieces)

2 stalks Green Onion (sliced)


Slow Cooker Salsa Chicken2 ingredients · 4 hours · 4 servings

Directions

1. Place chicken breasts in the slow cooker and cover them with salsa. Cover with lid andcook on high for 4 hours, or on low for 6 to 8 hours.

2. Remove lid and shred the chicken breasts using two forks. Stir and let the shreddedchicken marinate in the salsa for another 10 minutes or more.

3. Remove the chicken from the slow cooker and enjoy!

Notes

Serve it WithTacos, our Turmeric Chili Rice, Simple Avocado Salad, Vegan Corn Bread and/or HouseSalad.

LeftoversRefrigerate in an airtight container up to 3 days or freeze for up to 6 months.

Too DryIf you are finding the chicken is too dry after shredding it, stir in extra salsa.

Ingredients

1 1/4 lbs Chicken Breast (boneless, skinless)

1/2 cup Organic Salsa


Chickpea Stir Fry9 ingredients · 25 minutes · 3 servings

Directions

1. In a medium pan, over medium heat, add the avocado oil. Add the chickpeas and cookfor 5 minutes.

2. Add the carrots, onion, celery, broccoli, water and tamari. Stir to combine. Cook themixture for 15 to 20 minutes or until everything is slightly soft, stirring every few minutes.

3. Divide between plates, sprinkle sesame seeds on top, and enjoy!

Notes


More FlavorAdd garlic, fresh ginger, fish sauce, sesame oil, miso paste, red pepper flakes and/or salt andpepper.

Ingredients

2 tbsps Avocado Oil

2 cups Chickpeas (cooked and rinsed)

2 Carrot (peeled, chopped)

1/2 cup Red Onion (chopped)

2 stalks Celery (chopped)

2 cups Broccoli (florets, chopped)

1 cup Water

1/4 cup Tamari

1 tbsp Sesame Seeds


Black Bean Chili Stuffed Sweet Potatoes12 ingredients · 1 hour · 4 servings

Directions

1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Pokea few fork holes in the sweet potatoes and place on the baking sheet. Bake for 45 to 50minutes until cooked through.

2. While the potatoes cook, in a medium-sized pot over medium heat, add the vegetablebroth. Add the onion and bell pepper and sauté for 5 to 7 minutes, or until cookedthrough. Add the garlic and cook for 1 minute more. Then add the chili powder, oreganoand cumin. Stir to combine. Reduce the heat to low, and add the black beans, tomatosauce and water and cook for 6 to 8 minutes.

3. Remove the sweet potatoes from the oven. Slice each one down the centre and stuffwith the black bean chili. Top with cilantro. Serve and enjoy!

Notes


Additional ToppingsTop with avocado, cheese, sour cream or yogurt.

Ingredients

4 Sweet Potato (medium size)

1 tbsp Organic Vegetable Broth

1 Yellow Onion (chopped)

1 Yellow Bell Pepper (chopped)


1 1/2 tbsps Chili Powder

1 tsp Oregano

1/2 tsp Cumin

1 3/4 cups Black Beans (cooked, drained,rinsed)

3/4 cup Tomato Sauce

1/3 cup Water

1/4 cup Cilantro (chopped)


Pressure Cooker Red Lentil & Vegetable Soup12 ingredients · 20 minutes · 6 servings

Directions

1. Add all ingredients except for the lemon juice to the pot of your pressure cooker.

2. Put the lid on and set to “sealing” then press manual/pressure cooker and cook for 5minutes on high pressure. Once finished, release the pressure manually. Stir in thelemon juice and season with additional salt if needed.

3. Divide between bowls and enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to five days.

Serving SizeOne serving is approximately 1 1/2 cups of soup.

Additional ToppingsServe with additional lemon wedges and fresh parsley.

ConsistencyIf the soup is too thick, thin with additional broth until desired consistency is reached.

More VeggiesAdd bell pepper and/or tomato.

Ingredients

1 Carrot (peeled, chopped)

1 Yellow Onion (chopped)

1 stalk Celery (chopped)

1 Zucchini (chopped)


5 cups Organic Vegetable Broth

1 cup Dry Red Lentils (rinsed)

1 cup Parsley (chopped)

1 cup Kale Leaves (finely chopped)

1 tsp Oregano

1/2 tsp Sea Salt

1 Lemon (juiced)


White Bean & Lemon Kale Soup12 ingredients · 30 minutes · 4 servings

Directions

1. In a large pot over medium heat, add a splash of the vegetable broth, then add thecarrots and leeks. Cook for 6 to 8 minutes, or until cooked through. Then add the garlic,oregano and thyme and cook for 1 to 2 minutes more.

2. Add the beans, water and remaining broth and bring to a low simmer over medium heat.Then reduce to medium-low and add the kale and lemon juice. Stir and continue cookingfor 3 to 4 minutes, until the kale is wilted.

3. Season with salt and pepper. Ladle into bowls and top with parsley. Serve and enjoy!

Notes


Serving SizeOne serving size is equal to about 1 1/2 cups.

Additional ToppingsTop with chili flakes and/or shredded parmesan.

Ingredients

3 cups Organic Vegetable Broth

2 Carrot (chopped)

2 Leeks (white parts only, chopped fine)


1/2 tsp Oregano

1 1/2 tsps Thyme (dried)

1 3/4 cups Cannellini Beans (drained, rinsed)

3 cups Water

4 cups Kale Leaves (stem removed, chopped)

3 tbsps Lemon Juice

Sea Salt And Pepper (to taste)

1/4 cup Parsley (chopped)


Cheezy Broccoli Quinoa5 ingredients · 20 minutes · 4 servings

Directions

1. Combine quinoa and water together in a small pot. Place over high heat and bring to aboil. Once boiling, cover and reduce to a simmer. Let simmer for 12 to 15 minutes or untilall water is absorbed. Fluff with a fork and set aside.

2. While the quinoa cooks, lightly steam the broccoli florets. Once tender, drain the waterthen coarsley chop.

3. Mix together the quinoa, broccoli and nutritional yeast. Season with sea salt and blackpepper to taste. Toss well to mix, and enjoy!

Notes

Serve it WithOur BBQ Pulled Pork, Maple Mustard Chicken or BBQ Chicken with Grilled BalsamicVegetables.

LeftoversRefrigerate in an air-tight container up to 4 days or freeze up to 1 month.

Freezer TipsSqueeze out all the air and flatten your freezer bag to reduce freezer burn and optimizestorage space.

Less BitterRinse your quinoa before cooking.

More FlavourAdd a pinch of sea salt and black pepper to the pot while your quinoa is cooking.

Ingredients

1 cup Quinoa (uncooked)

1 3/4 cups Water

2 cups Broccoli (chopped into florets)

1 tbsp Nutritional Yeast



Sweet Potato Hashbrowns4 ingredients · 20 minutes · 2 servings

Directions

1. Using your hands and a paper towel or kitchen towel, squeeze as much liquid out of theshredded sweet potato as possible.

2. In a mixing bowl, combine the sweet potato, arrowroot powder and salt.

3. Heat oil in a cast iron skillet over medium heat. Sprinkle the sweet potato evenly acrossthe skillet to form a thin layer. Press down with a spatula and cook on each side for 4 to 5minutes, or until brown and crispy.

4. Transfer to a towel-lined plate to absorb any excess oil. Let cool slightly and enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to five days.

More FlavorAdd garlic and/or onion powder to the sweet potato mixture.

Additional ToppingsTop with avocado, spinach, sausage patty or poached egg.

Ingredients

1 Sweet Potato (large, peeled and shredded)

3 tbsps Arrowroot Powder

1/4 tsp Sea Salt

2 tbsps Coconut Oil


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