sweet potato hash with sausage and...

2018-01-12, 9:37 PMMenu planning and recipe sharing - Plan to Eat

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Course: Breakfast

Amount Per ServingCalories: 411Fat: 30 gCholesterol: 81 mgSodium: 758 mgSugar: 3 gCarbohydrate: 15 gFiber: 2 gProtein: 18 g

Sweet Potato Hash with Sausage and Eggs

Planned for Breakfast on Sunday, January 14, 2018

Source: www.deliciousmeetshealthy.com

Prep 10 min

Cook 20 min

Total 30 min

Yields 4 originally 4

Serving: 4

Sweet potato hash with sausage and eggs is the perfect brunch recipe. Greatbreakfast-for-dinner recipe. Only 30 minutes, and amazingly delicious!

Ingredients

1 lb pastured sausage

1 medium onion (chopped)

2 medium sized sweet potatoes

coconut oil

salt and pepper (to taste)

rosemary (to taste)

Directions

Brown sausage. Transfer to a plate.

Reduce heat to medium high, add 1 Tbsp coconut oil to cast iron skillet and sauteonions until translucent. Transfer to the plate with the sausage.

Heat 1 Tbsp coconut oil over medium high heat, add chopped sweet potatoes andcook, stirring occasionally, until tender (about 10 minutes). Sprinkle some rosemary over sweet potatoes. Cover skillet with a lid whilecooking.

Add sausage and onions to the cast iron skillet and stir everything.

Crack four eggs over sweet potato hash. Place cast iron skillet in a preheated 425 degrees oven and cook for about 10-15 minutesuntil eggs are set.



Course: Salad

Cobb Salad Recipe

Planned for Lunch on Sunday, January 14, 2018

Source: healyeatsreal.com

Prep 10 min

Cook 25 min

Total 35 min

Yields 2 Servings originally 2 Servings

Serving: 2

Ingredients

2 heads romaine lettuce1⁄2 cup cherry tomatoes

1 avocado

3 pastured eggs

5 slices pastured bacon

1 boneless skinless pastured chicken breast

1 tbsp extra virgin olive oil1⁄2 tsp sea salt1⁄2 tsp pepper1⁄2 tsp garlic powder1⁄2 tsp paprika

2 tbsp extra virgin olive oil

2 tbsp balsamic vinegar1⁄2 tsp sea salt1⁄2 tsp pepper

Directions

Combine all dressing ingredients in a small jar and cover with an air-tight lid. Shake the jar until all ingredients are mixed. Shake thejar before using the dressing.

Start by brining the chicken--this will make it moist and juicy. To brine it, fill a bowl with lukewarm water and stir in about 1tablespoon of sea salt until it is dissolved. Place the chicken in the bowl of salt water for 15 minutes.

While the chicken is brining. Pre-heat the oven to 425°. Once the chicken is done brining, remove it from the water and pat it dry witha paper towel. Place it in a pyrex baking dish and brush with olive oil. Sprinkle the salt, pepper, garlic powder and paprika over thechicken breast and rub it in.

Place in the oven and bake for about 15-20 minutes or until the breast reaches an internal temperature of 160-170°. Once youremove the chicken from the oven, allow it to rest for a minimum of 15 minutes before cutting it.



Place the strips into a large cast iron pan, then turn the heat to low medium. Allow the bacon to cook, flipping every few minutes foreven cooking. Once the bacon has browned evenly and has crisped up a bit it is about done. The bacon will continue to cook slightlyafter removing it from the pan so remove it just before it reaches your favorite level of doneness. Place it on a paper towel to catchthe drippings.

Once the bacon has cooled, transfer it to a cutting board and chop it into small bits and set aside.

Place the eggs into pot and fill to cover the eggs with cold water. Add a dash of salt and a dash of vinegar. Turn the heat to high andallow the water to come to a boil. Once the water reaches a boil, turn off the heat and remove the pot from the burner. Cover the potand let sit for about 10-15 minutes. Then drain the hot water from the pan and rinse eggs with cold water. Once the eggs havesufficiently cooled, peel them, then chop them and set aside.

To assemble the cobb salad start by washing and chopping the romaine lettuce and patting it dry. Place the lettuce in a bowl. Chopthe avocado, chicken and tomatoes into bite sized pieces. Arrange all of the chopped toppings into rows over the romaine lettuce.Drizzle the dressing over the salad and serve!



Course: Main Course

Amount Per ServingCalories: 231Fat: 5 gCholesterol: 42 mgSodium: 743 mgSugar: 15 gCarbohydrate: 27 gFiber: 6 gProtein: 24 g

Crock Pot Turkey Bolognese Sauce

Planned for Supper on Sunday, January 14, 2018

Source: cookeatpaleo.com

Prep 10 min

Cook 6 hr

Total 6 hr 10 min

Yields 6 servings originally 6 servings

Serving: 6

For an easy weeknight dinner serve this crock pot turkey Bolognese sauce withzucchini noodles.

Ingredients

1 28- ounce can organic tomato puree

1 6- ounce can organic tomato paste1⁄2 cup chicken stock

1 tablespoon olive oil

2 teaspoons Italian herb blend

1 teaspoon sea salt1⁄2 teaspoon pepper1⁄8 teaspoon crushed red pepper flakes

3 cloves garlic (minced)

2 small carrots (diced)

1 small onion (diced)

1 pound ground turkey

3-6 medium zucchini

Directions

Add all sauce ingredients except turkey to slow cooker and stir to combine.

Cut ground turkey into cubes, add to slow cooker, and cover with sauce. Do not stir.

Cook on low for 6-8 hours.

Once the sauce is done, use a potato masher to break up the ground turkey into small chunks.

Spiralize zucchini (1/2 - 1 medium zucchini per serving).

Heat one tablespoon olive oil in large frying pan over medium heat. Cook zucchini until warmed through but still firm, about 3minutes.


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Course: Main Course

Amount Per ServingCalories: 180

Strawberry Citrus and Ginger Smoothie

Planned for Breakfast on Monday, January 15, 2018

Source: www.culinaryhill.com

Prep 1 min

Cook 1 min

Total 2 min

Yields 2 servings originally 2 servings

Serving: 2

Quench your thirst with this refreshing Strawberry Citrus and Ginger Smoothie, a fastand fruity treat perfect for crushing your sweet cravings.

Ingredients

1 1⁄4 cups orange juice

1 banana

1 (1 inch) cube fresh ginger root (peeled)

2 cups frozen strawberries

Directions

Combine all ingredients in a blender in the order listed. Blend until smooth.



Course: Breakfast

Amount Per ServingCalories: 107Fat: 4 gCarbohydrate: 13 gFiber: 7 gProtein: 3.5 g

Homemade Coconut Cream Pie Larabars (Whole30, Paleo,Vegan)

Planned for Breakfast on Monday, January 15, 2018

Source: thebigmansworld.com

Prep 5 min

Cook 5 min

Total 10 min

Yields 12 Bars originally 12 Bars

Serving: 12

These homemade Coconut Cream Pie Larabars need just 5 ingredients and 5 minutesto whip up. Cheaper and better than store-bought, this easy no bake recipe is whole30approved, paleo and vegan. Dairy free, Gluten Free, Refined sugar free.

Ingredients

3⁄4 cup raw almonds1⁄4 cup raw cashews

1 1⁄4 cups pitted dates1⁄4 cup unsweetened shredded coconut

1 tbsp coconut oil melted (* See notes)

Directions

Line an 8 x 8-inch pan or loaf pan with parchment paper and set aside.

In a high-speed blender or food processor, add your raw cashews and raw almonds and blend until a coarse texture remains- Do notover blend or you'll be left with nut butter.

Add your pitted dates and blend until just combined. Add your unsweetened shredded coconut and continue blending, scraping downthe sides at regular intervals. Once a thick dough remains, add your coconut oil and blend once more.

Pour your batter into the lined pan and press firmly in place. Refrigerate until firm, before slicing into 12 bars.



Course: Salad

Strawberry Avocado Spinach Salad with Chicken

Planned for Lunch on Monday, January 15, 2018

Source: www.foodiecrush.com

Yields serves 2 originally serves 2

Serving: 2

A simple balsamic dressing does double duty as a marinade for the chicken in thisfresh spinach, avocado and strawberry salad.

Ingredients

1⁄4 cup extra virgin olive oil

1 tablespoon golden balsamic vinegar

1 teaspoon sugar

1 tablespoon roughly chopped fresh tarragon1⁄4 teaspoon kosher salt1⁄4 teaspoon freshly ground black pepper

2 boneless, skinless chicken breasts

6 cups loosely packed fresh spinach

6-8 large strawberries hulled and quartered

1 avocado peeled, seeded and cut into chunks

3-4 thinly sliced rings of red onion1⁄4 cup feta cheese

2 tablespoons sliced almonds

Directions

Whisk the extra virgin olive oil with the balsamic vinegar, sugar, tarragon, kosher salt and freshly ground black pepper in a small bowluntil blended.

Place the chicken breasts in a shallow bowl and cover with half of the dressing, cover and refrigerate for 30 minutes to 2 hours.

Spray a grill pan or 12-inch non-stick pan with cooking spray and heat to medium high. Place the chicken breasts on the hot grill pan.Cook for 3 minutes then flip the chicken breasts. Cook for another 3 minutes, and turn. Reduce the cooking temperature to mediumlow and cook the chicken for 20-25 minutes more, turning every 5 minutes or so. Cooking time will depend on the thickness of thechicken, but it will be done when it hits 165 degrees internal temperature. Let the chicken rest for 5 minutes then slice into ¼ inchslices.

Arrange the spinach, strawberries and red onion in a bowl. Lightly toss with the remaining dressing. Add the avocado, sliced chickenand top with feta and almond slices. Serve immediately.



Course: Main Course

Whole30 Paleo Meatloaf {with Whole30 Ketchup!}

Planned for Supper on Monday, January 15, 2018

Source: www.paleorunningmomma.com

Prep 10 min

Cook 1 hr 10 min

Total 1 hr 20 min

Yields 6 -8 servings originally 6 -8 servings

Serving: 8

This Whole30 and Paleo meatloaf is packed with classic flavors and topped withWhole30 ketchup sweetened with dates! It's the ultimate cozy comfort food thateveryone will love. Grain free, dairy free, no added sugar.

Ingredients

1⁄3 cup medjool dates (pitted soaked in hot water to soften, and drained (use 1/4 cupif you want it less sweet))

6 oz tomato paste

3 tbsp water (in addition to soaking the dates)

2 tbsp raw apple cider vinegar1⁄2 tsp paprika1⁄2 tsp onion powder1⁄2 tsp garlic powder1⁄2 tsp salt

Optional 1/4 tsp chipotle pepper for spice

2 lbs 85% lean grass fed ground beef

2 eggs1⁄3 cup almond flour

3 Tbsp Whole30 ketchup (see recipe above)

1 small onion or half medium one, (minced)

3 garlic cloves (minced)

2 Tbsp ghee (for cooking onion and garlic)

1 tsp salt

2 tsp mustard (check label for Whole30 compliance)

1 tsp Italian seasoning1⁄8 tsp black pepper1⁄4 - 1⁄3 cups Whole30 ketchup for top of the loaf

Chopped parsley for garnish



Directions

In a food processor or high speed blender, process/blend all ingredients on high speed until pureed, scraping the sides to incorporateall ingredients evenly. Store in a sealed jar in the refrigerator until ready to use, leftovers can be refrigerated for 1-2 weeks.

Preheat your oven to 375 degrees F.

In a medium skillet, sauté the onions in the 2 Tbsp ghee (or other cooking fat) until soft, add the garlic, sprinkle with a tiny bit of seasalt and continue to cook, stirring, for about one minute, then remove from heat.

In a large bowl, combine the beef, eggs, almond flour, 3 Tbsp ketchup, cooked onion and garlic with ghee, salt, mustard, Italianseasoning and black pepper. Mix with your hands until well incorporated but try not to over-mix, since this will toughen the meat.

Transfer the meat mixture to a 9 x 5 loaf pan (or 8.5 x 4.5) and bake in the preheated oven for 20 minutes. After 20 minutes, removeand spread 1/4-1/3 cup of the ketchup over the top of the loaf, return to oven and continue to bake for 40-45 more minutes untilcenter is cooked (an internal temp of 160 degrees F)

Allow the loaf to rest for 10 minutes or so, then slice and serve, garnished with chopped parsley if desired. Leftovers can be stored inthe refrigerator in a sealed container for up to 4 days. Enjoy!



Amount Per ServingCalories: 301Fat: 3gSodium: 142mgSugar: 45gCarbohydrate: 73gFiber: 13gProtein: 6g

Mixed Berry Detox Smoothie Bowl

Planned for Breakfast on Tuesday, January 16, 2018

Source: lifemadesweeter.com

Serving: 1

Mixed Berry Detox Smoothie Bowl - the perfect healthy way to start the day! Best ofall, it's so easy to customize using your favorite berries & greens.

Ingredients

1⁄2 cup organic spinach or kale

1⁄4 cup pitted cherries (fresh or frozen)

1 banana sliced, frozen1⁄2 tablespoon ground flaxseed meal

1 1⁄2 cups frozen organic berries (I get a blueberry blackberry, raspberry strawberrymix)1⁄2 lemon juice from

1⁄2 cups water or coconut water

pinch turmeric optional

choice sweetener of - optional*

Topping options:chia or hemp seeds

coconut chips flakes

banana slices

blackberries blueberries, raspberries, strawberries

nuts or seeds

Directions

Place all the ingredients in a high speed blender in order as they appear. Blend until smooth, adding additional liquid as needed. (Aslittle as necessary so your smoothie will be thick). Taste and add sweetener of your choice, if desired. Blend again.

Pour into bowls and top with your favorite mix of fruit, coconut flakes, shredded coconut and or chia/hemp seeds.

Serve and enjoy.



Course: Main Course

Apple Glazed Pork Tenderloin and Carrots (with Roasted GarlicMashed Potatoes}

Planned for Supper on Tuesday, January 16, 2018

Source: fashionablefoods.com

Prep 15 min

Cook 45 min

Total 1 hr

Serving: 1

Apple glazed pork tenderloin is an easy weeknight meal that’s full of flavor andhealthy, too! Serve with carrots and roasted garlic mashed potatoes for the perfect fallmeal. {Whole30, Gluten-Free, Dairy-Free}

Ingredients

1 Cup 100% Apple Juice

1 Tablespoon Whole Grain Mustard

1 Clove Garlic

Salt & Pepper

1 (1.5-2 lb.) Pork Tenderloin or Pork Loin

1 Tablespoon Extra-Light Olive Oil

1 Teaspoon Fresh Rosemary finely chopped

1 Bunch Carrots peeled and sliced

1 Head Garlic

Salt & Pepper

2 lbs. Yukon Gold Potatoes scrubbed, peeled, and cut into uniform pieces3⁄4 -1 Cup Chicken Broth

2 Tablespoons Ghee or Extra-Virgin Olive Oil, or Grass Fed Butter*

Directions

Preheat the oven to 400º.

Cut the top off of the garlic and season it with salt and pepper. Drizzle it very lightly with olive oil and wrap it up in foil. Roast thegarlic for 30-40 minutes or until fragrant and soft. Set aside to cool.

Place the apple juice in a small pot and bring it to a boil. Reduce it down by half – this will take around 20-25 minutes. Stir in themustard and garlic and let it cook another few minutes while you prepare the pork.

Season the pork generously with salt and pepper. Heat the olive oil in a dutch oven or cast iron pan until very hot. Sear the pork onall sides until deeply golden brown. Turn off the heat.



Stir the rosemary into the glaze (the glaze will be really thin) and brush about a 1/3 of it evenly over the pork. Place the pan in theoven and set a time for 10 minutes. After 10 minutes, add the carrots around the pork and brush half of the remaining glaze over thepork. Return the pan to the oven and roast for another 10 minutes.

Brush the remainder of the glaze over the pork and put it back in the oven for another 5 minutes. At this point, check the internaltemperature – I take mine out at 145º and let it rest for 10 minutes before slicing and serving. If you like yours closer to well done,let it go a little longer.

To make the potatoes, bring them to a boil in salted water and cook for around 15 minutes or until fork tender. Drain and return tothe pot over low heat to remove excess moisture.

Season the potatoes with salt and pepper and squeeze in the roasted garlic. Mash the potatoes using your preferred method (with amasher, food mill, or mixer) and slowly add in the chicken broth. You may need more or less depending on the texture you like yourpotatoes. I like them a bit soft and loose, so I use 1 cup of chicken broth. Stir in the olive oil or ghee (or butter if you’re not doingWhole30 or dairy-free).

Serve the pork alongside the carrots and potatoes.



Cinnamon Rawnola with Chia Pudding Parfait

Planned for Breakfast on Wednesday, January 17, 2018

Source: laurencariscooks.com

Cook 15 min

Total 15 min

Yields 4 people originally 4 people

Serving: 4

Ingredients

8-10 Medjool Dates1⁄2 cup (45g) Rolled Oats

1 tsp Ground Cinnamon

1 cup (240ml) Plant Milk (of your choice)

1 tsp Agave Nectar (or other vegan sweetener)

3 tbsp Chia Seeds

1 Frozen Banana1⁄2 cup Frozen Berries

1 cup Plant Milk (of your choice)

1 tsp Agave Nectar (optional)

Directions

Make the chia pudding the night before you want to serve the parfait, or at least two hours before. Mix all the chia puddingingredients together in a bowl then cover and refrigerate, stirring after an hour, then after two hours. After that, you can leave thepudding covered in the fridge for 2-3 days.

To make the rawnola, pit the dates. If they are a little dry, soak them in some just boiled water for 15 minutes, then drain beforeadding to a blender with the cinnamon and oats. Blend until the mixture comes together in chunks.

Blend the smoothie ingredients until smooth. Depending on how thick your smoothie is, you can add extra plant milk to thin it out abit if you desire.

Layer everything in a glass and enjoy!



Course: Main Course

Jalapeño Turkey Burgers!

Planned for Supper on Wednesday, January 17, 2018

Source: www.theorganickitchen.org

Prep 10 min

Cook 10 min

Total 20 min


Serving: 4

Ingredients

1 pound ground turkey (I prefer 85% lean it has more fat which makes for a better burger!) If your ground turkey has excess liquid, besure t1⁄2 - 3⁄4 one jalapeño pepper minced(I like it hot so I use 3/4)

1 medium size shallot peeled and minced

zest and of one lime and 2 teaspoon lime juice

2 Tablespoon chopped cilantro

1 teaspoon paprika

1 teaspoon cumin1⁄2 teaspoon sea salt1⁄2 teaspoon black pepper

guacamole

pico de gallo

poached egg (optional)

Directions

Note: The ground turkey I buy is the consistency of hamburger. If yours seems to have extra liquid, set on paper towels to drain juices.

Place turkey, herbs, spices and lime in bowl and use hands to mix well.

Form into four patties.

Place pan on medium heat.

Add olive oil to bottom of pan.

When pan is hot, place patties in pan and cook for about 5 minutes each side or until cooked through.

Top with guacamole, pico de gallo and poached egg if desired!



Course: Desserts

Fresh Raspberry Chia Pudding

Planned for Breakfast on Thursday, January 18, 2018


Cook 15 min

Total 15 min

Yields 4 Servings originally 4 Servings

Serving: 4

Ingredients

2 tbsp Chia Seeds3⁄4 cup (175ml) Almond milk ((or other plant milk of your choice))

1 tbsp Maple Syrup ((or other natural sweetener))1⁄2 cup (60g) Fresh Raspberries

Directions

Press the raspberries through a sieve with the back of a spoon to release all the juice. Put a bowl underneath the sieve to capture allthe juice. Once you've got as much out as possible, discard the remaining pulp.

Add the almond milk, maple syrup and chia seeds to the bowl with the raspberry puree and mix well. Cover and put into the fridge forat least 2 hours, stirring after 30 minutes to avoid lumps. If you can leave the chia pudding in the fridge overnight to set, that's evenbetter!

Serve layered with jam and granola or any other things you like!.



Course: Main Course

Amount Per ServingCalories: 91Fat: 5.01 gSodium: 122 mgSugar: 4.09 gCarbohydrate: 9.73 gFiber: 2.5 gProtein: 4.07 g

Italian Roasted Mushrooms and Veggies

Planned for Lunch on Thursday, January 18, 2018

Source: www.jocooks.com

Prep 10 min

Cook 20 min

Total 30 min


Serving: 6

Italian Roasted Mushrooms and Veggies - absolutely the easiest way to roastmushrooms, cauliflower, tomatoes and garlic Italian style. Simple and delicious.

Ingredients

1 lb cremini mushrooms (cleaned)

2 cups cauliflower (cut into small florets)

2 cups cocktail tomatoes

12 cloves garlic (peeled)

2 tbsp olive oil

1 tbsp Italian seasoning

salt and pepper to taste

1 tbsp fresh parsley (chopped)

Directions

Preheat oven to 400 F degrees.

In a bowl add all the mushrooms and veggies. Drizzle with olive oil then add Italian seasoning, salt, pepper and toss until wellcombined.

Dump the veggies to a baking sheet and place in the preheat oven. Roast for 20 to 30 minutes or until mushrooms are golden brownand cauliflower is fork tender.

Garnish with fresh parsley before serving.



Course: Main Course

Amount Per ServingCalories: 561Fat: 27.9 gCholesterol: 69.8 mgSodium: 1078.3 mgSugar: 3.7 gCarbohydrate: 51.2 gFiber: 6.9 gProtein: 31.5 g

Spicy Fish Taco Bowls with Cilantro Lime Slaw

Planned for Supper on Thursday, January 18, 2018

Source: pinchofyum.com

Prep 20 min

Cook 30 min

Total 50 min


Serving: 4

Spicy Fish Taco Bowls with cilantro lime slaw - crispy, fresh, and SO yummy! quinoa,slaw, avocado, and crispy fish!

Ingredients

1⁄4 cup oil1⁄4 cup water1⁄2 cup chopped green onions1⁄2 cup cilantro leaves

1-2 cloves garlic1⁄2 teaspoon salt

2 limes juice of1⁄2 cup sour cream Greek yogurt, or mayo

3-4 cups shredded purple and green cabbage

1 cup quinoa

1 lb. cod or other white fish1⁄2 cup flour

2 teaspoons EACH cumin and chili powder1⁄4 - 1⁄2 teaspoon cayenne pepper (this is what makes it spicy so adjust to taste)

1 teaspoon salt

1 tablespoon EACH butter and olive oil

avocado pepitas, cotija cheese, lime wedges, or other extras for serving

Directions

SLAW: Pulse the slaw ingredients (in order, starting with oil and ending with lime juice) until chopped/chunky. Add the sour creamand pulse again until just combined (you don't want it totally smooth green - just like an herb-loaded creamy sauce). Toss the saucewith the cabbage. Let it sit in the fridge while you prep the other ingredients.

QUINOA: Prepare the quinoa according to package directions.



FISH: Pat the cod dry with paper towels and cut into bite-sized pieces. Combine the flour, spices, and salt in a shallow dish. Heat theoil and butter in a large skillet over medium high heat. Dredge each piece of fish in the flour and add to the hot pan, frying for a fewminutes on each side. When the fish is golden brown, remove from pan and sprinkle with the salt.

SERVING: Plate each dish with a scoop of quinoa, a few pieces of fish, a scoop of cilantro lime slaw, and avocado or any other extratoppings you like. Serve with lime wedges and additional salt as needed.



Course: Breakfast

Berry Smoothie Bowls

Planned for Breakfast on Friday, January 19, 2018


Yields Serves 1 originally Serves 1

Serving: 1

A vibrant pink smoothie bowl, full of natural sweetness will kick start your morningthe sweet way.

Ingredients

1 Frozen Banana

1 Tablespoon Almond Butter2⁄3 cup (160ml) Almond Milk

1 cup (150g) Fresh Raspberries

Fresh Raspberries

Chia Seeds

Fresh Blueberries

Shredded Coconut

Banana

Mint Leaves

Dark Chocolate

Mixed nuts and seeds

Directions

Place all ingredients in blender and blend for 30 seconds or until completely smooth. Top as desired and serve.



Course: Salad

Strawberry Avocado Spinach Salad with Chicken

Planned for Lunch on Friday, January 19, 2018

Source: www.foodiecrush.com

Yields serves 2 originally serves 2

Serving: 2

A simple balsamic dressing does double duty as a marinade for the chicken in thisfresh spinach, avocado and strawberry salad.

Ingredients

1⁄4 cup extra virgin olive oil

1 tablespoon golden balsamic vinegar

1 teaspoon sugar

1 tablespoon roughly chopped fresh tarragon1⁄4 teaspoon kosher salt1⁄4 teaspoon freshly ground black pepper

2 boneless, skinless chicken breasts

6 cups loosely packed fresh spinach

6-8 large strawberries hulled and quartered

1 avocado peeled, seeded and cut into chunks

3-4 thinly sliced rings of red onion1⁄4 cup feta cheese

2 tablespoons sliced almonds

Directions

Whisk the extra virgin olive oil with the balsamic vinegar, sugar, tarragon, kosher salt and freshly ground black pepper in a small bowluntil blended.

Place the chicken breasts in a shallow bowl and cover with half of the dressing, cover and refrigerate for 30 minutes to 2 hours.

Spray a grill pan or 12-inch non-stick pan with cooking spray and heat to medium high. Place the chicken breasts on the hot grill pan.Cook for 3 minutes then flip the chicken breasts. Cook for another 3 minutes, and turn. Reduce the cooking temperature to mediumlow and cook the chicken for 20-25 minutes more, turning every 5 minutes or so. Cooking time will depend on the thickness of thechicken, but it will be done when it hits 165 degrees internal temperature. Let the chicken rest for 5 minutes then slice into ¼ inchslices.

Arrange the spinach, strawberries and red onion in a bowl. Lightly toss with the remaining dressing. Add the avocado, sliced chickenand top with feta and almond slices. Serve immediately.



Course: Main Course

Healthy Beef and Broccoli

Planned for Supper on Friday, January 19, 2018

Source: www.onelovelylife.com

Yields about 4 servings. originally about 4 servings.

Serving: 4

A takeout favorite gets a healthy makeover! This dish is easily paleo or gluten free, andcomes together in no time!

Ingredients

3⁄4 lb. lean steak (such as top sirloin or loin tip) thinly sliced

2 Tbsp arrowroot or cornstarch

1 lb. broccolini (or broccoli) cut into 2" sections1⁄2 cup gluten free tamari coconut aminos (use for paleo/whole30), or soy sauce (preferably low-sodium)

3 cloves garlic minced

1 1⁄2 tsp fresh ginger minced

1⁄2 tsp black pepper plus more to taste

1⁄4 - 1⁄2 cup water as desired

olive oil or coconut oil, for cooking

Directions

In a medium bowl, combine thinly sliced steak with arrowroot (or cornstarch) and a pinch of pepper. Toss to coat well.

Heat a drizzle of oil in a large skillet over medium heat. Working in batches, add a few slices of steak (not touching each other) to thepan. Cook 60-90 seconds per side, then transfer to a clean plate or bowl. Repeat with remaining steak, adding more oil to the pan asneeded.

When all the steak is cooked, add broccoli to the pan (again, if the pan is a bit dry, add a bit more oil). Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer).

While the broccoli is cooking, mix up your sauce by combining the coconut aminos/tamari, garlic, ginger, and pepper.

When broccoli is cooked through, transfer to plate/bowl with the steak. Pour sauce into the pan and stir to scrape up any brownedbits. Return cooked broccoli and steak to the pan and stir to coat. The sauce should naturally thicken as it heats through and bubblesfor a few minutes (3-5 minutes). If sauce is too thick, add a bit of water (or more coconut aminos/tamari).

Serve warm!



Course: Salad

BLT Breakfast Salad With Soft Boiled Eggs & Avocado

Planned for Breakfast on Saturday, January 20, 2018

Source: soletshangout.com

Yields 2 generous servings originally 2 generous servings

Serving: 2

Ingredients

1 bag cruciferous greens blend from Trader Joe's (you can substitute a head or twoof kale chopped into ribbons if you can't find this blend.)1⁄4 red onion diced

1 large tomato seeded and diced1⁄3 cup roasted sunflower seeds

6 pieces bacon cooked and chopped

1 ripe avocado thinly sliced

2 eggs soft boiled

salt & pepper to taste1⁄4 cup olive oil

3 tbs apple cider vinegar

1 tbs dijon mustard

1 lemon Juice of

Directions

In a large bowl combine your cruciferous greens blend, onlon, tomato, sunflower seeds and chopped up crispy bacon. If you need helpon how to cook bacon, you might find this tutorial helpful.

Place all of your salad dressing ingredients together in a mason jar. Put the lid on the jar and shake until the dressing has completelycome together. Pour the dressing over your salad and work it into the leaves. Use your hands if necessary. Set the salad aside.

Soft boil your eggs. I find that six minutes in boiling water tends to be my sweet spot for the perfect soft boiled egg. Once the eggsare done, peel them, slice them open and serve them on top of your salad with some avocado slices.

Enjoy!



Course: Main Course

California Club

Planned for Lunch on Saturday, January 20, 2018

Source: littlecoconutty.com

Serving: 1

Ingredients

Sweet potato (roast in rounds)

Mayo

Bacon

Turkey slices

Lettuce

Tomato

Red Onion

Avocado

Salt and Pepper to taste

Directions

You almost need a fancy toothpick to keep it all together.

-cook sweet potato rounds in 425* oven for 30 mins - flipping in between and lightly coated in oil and salt

Use Whole 30 MAYO, mustard, turkey, bacon, lettuce, tomato, red onion, avocado and salt and pepper



Course: Appetizers

Paleo Pizza Potato Skins

Planned for Supper on Saturday, January 20, 2018

Source: www.jaysbakingmecrazy.com

Serving: 1

Ingredients

4 organic russet potatoes

8 tablespoons pizza sauce

Italian Beef Sausage Links removed from casing and browned

30 slices pepperoni (check for no added sugar or nitrates)

Black olives (optional)

8 oz sautéed mushrooms (optional)

Roasted garlic (optional)

Pizza seasoning like Frontier Co-op or Oregano

any other favorite pizza topping

Directions

Preheat oven to 400° and line a sheet tray with parchment paper.

Wash and poke holes in the potatoes, brush with coconut oil and bake for about 40 minutes or until tender.

Let cool for about 10 minutes, then cut the potatoes in half and scoop out most of the inside. A cookie scoop works best for this. Itremoves the filling without ruining the skin.

Brush both sides with coconut oil again and bake face down on the sheet tray for 7 minutes.

Turn over and bake 5 minutes.

Fill with sauce, sausage, mushrooms, olives, garlic, and pepperoni. Sprinkle some pizza seasoning or oregano on before the pepperoniif desired.

Bake for 10-12 minutes, or until pepperoni is crispy. Serve hot.

sweet potato hash with sausage and...

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