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Recipes
Baked Chicken Breast
Ingredients:
- Boneless Skinless Chicken Breast
- Seasoning (Sea Salt, Pepper)…
- Oil (Olive, Coconut, Avocado)
Directions:
- Preheat the oven to 400 degrees F.
- Rub chicken breast lightly with oil and sprinkle both sides with seasoning. Place chicken in Broiler/roasting pan.
Bake for 10 minutes. Flip chicken and cook until no longer pink in the center and the juice runs clear, about 15-20 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees
Sauteed Chicken Breast
Ingredients:
- Boneless Skinless Chicken Breast
- Seasoning (Sea Salt, Pepper)…
- Oil (Olive, Coconut, Avocado)
Directions:
- Heat oil in a large skillet over medium-high heat.
- Sprinkle seasoning evenly on both sides of the chicken.
- Add chicken to pan, cook 4-5 minutes on each side or until golden brown.
Oven-Baked Salmon
Ingredients:
- Salmon filet (with or without skin)
- Seasoning (Sea Salt, Pepper)…
Directions:
- Preheat the oven to 450 degrees F.
- Season Salmon.
- Place salmon skin side down on a non-stick pan.
- Bake until salmon is cooked through, about 12 to 15 minutes.
Pan-Fried Salmon
Ingredients:
- Salmon filets (with or without skin)
- Oil (Olive, Coconut, Avocado)
- Seasoning (Sea Salt, Pepper)…
Directions:
- Warm a large nonstick skillet with oil over medium-low heat.
- Season the fish and raise the heat to medium-high.
- Place the salmon skin side up in the pan.
- Cook until golden brown on 1 side for about 4 minutes.
- Turn the fish over, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes.
Sautéed Ground Turkey
Ingredients:
- Lean Turkey
- Onion
- Garlic
- Oil (Olive, Coconut, Avocado)
- Seasoning (Sea Salt, Pepper)…
Direction:
- Heat the skillet over medium heat with oil.
- Add ground turkey, diced onion and minced garlic. Break up ground turkey with a spoon.
- Cook until the onions are translucent and the turkey is tender, about 7-10 minutes.
Stove Top Brown Rice
Servings: 3-5
Total Time: 42 Minutes
Ingredients:
- 1 cup brown rice
- 6 cups water
- 1/2 Teaspoon of sea salt
Directions:
- Bring a large pot of water to boil, using at least 6 cups of water per 1 cup rice.
- Add the rice to the boiling water. Reduce the temperature to prevent overflow, but maintain a steady boil. Boil, uncovered, for 30 minutes
- Drain off the remaining cooking water and return the rice to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff, season as desired, and serve.
Freezing Direction: You can freeze it in an airtight container or heavy duty zipper bags (just press the air out and seal it) for up to 3 months. No need to thaw before reheating; remove it from the freezer and reheat in the microwave with 1 to 2 Tbsp of water.
Stove Top Jasmine Rice
Servings: 3-5
Total Time: 20 Minutes
Ingredients:
- 1 cups jasmine rice
- 1-3/4 cups water, plus more if necessary
- 1/2 teaspoon sea salt
Directions:
- Bring the water to a boil in a medium saucepan. Stir in the rice and the salt; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed. If it is still too firm, add a few more tablespoons of water. Cover the pan and let the rice absorb the water off of the heat.
Freezing Direction:You can freeze it in an airtight container or heavy duty zipper bags (just press the air out and seal it) for up to 3 months. No need to thaw before reheating; remove it from the freezer and reheat in the microwave with 1 to 2 Tbsp of water.
Stove Top Quinoa
Servings: 3-5
Total Time: 20 Minutes
Ingredients:
- 1 cup Quinoa
- 2 cups water
- 1/2 teaspoon salt
Directions:
- Pour the quinoa into a medium saucepan over medium high heat. Add water immediately and season with salt. Bring to a simmer, cover the pot, and simmer for 15 to 20 minutes until the liquid is absorbed and the quinoa grains have sprouted their little tendrils. Remove from the heat.
- Let the quinoa sit, covered, for about 5 minutes, then lift the lid, fluff the quinoa, and serve, or cool.
Freezing Direction:You can freeze it in an airtight container or heavy duty zipper bags (just press the air out and seal it) for up to 3 months. No need to thaw before reheating; remove it from the freezer and reheat in the microwave with 1 to 2 Tbsp of water.
Baked Sweet Potatoes
Servings: 4
Total Time: 55 Minutes
Ingredients:
- 4 sweet potatoes
Directions:
- Clean: Scrub the skins lightly to get rid of any dirt and soil.
- Prick sweet potatoes all over with a fork to help reduce baking time and ensure the potatoes won’t burst by providing steam vents.
- Preheat the oven to 425 deg. On a baking sheet.
- Bake until tender, 45 to 50 minutes.
Soaking-Cooking Dried Beans
- For the long soak method, add the beans to a large bowl and cover with several inches of water. As the beans rehydrate, they triple in size — adding plenty of water is key. Soak the beans for 8 hours or overnight. After soaking the beans, you can cook them.
- For the quick soak method, add the beans to a large pot, cover with several inches of water and bring to a boil. Boil for 5 minutes then take the pot off of the heat and let the beans sit in the water for 1 hour. After soaking the beans, you can cook them.
- Whether you use the long soak or the quick soak to rehydrate your beans, you will still need to cook them. After the beans have been soaked, drain and rinse them well.
Cooking Options Dried Beans
Stove Top:
- To cook the soaked Beans, add them to a large pot, cover the beans with several inches of water, and bring everything to a boil. Reduce the heat and simmer until they reach your desired tenderness, 1 and 1/2 to 2 hours.
Slow Cooker:
- The benefit of this is there is no soaking step — everything is added to the slow cooker. Add 1 pound of dried Beans and 7 cups of water to a slow cooker. Cook on high for 3 to 4 hours or on low for 6 to 8 hours.
Pressure Cooker:
- Soaked Beans: Add soaked Beans (from 1 pound dried) and 6 cups of water to the pressure cooker. Seal the lid and cook on High Pressure for 12 minutes, and then naturally release for 10 minutes. Vent the remaining pressure before opening the lid (you can tell when it is safe to open the cooker when the steam release valve drops). We recommend you read the user manual of your specific pressure cooker before using.
- Unsoaked Beans: Add 1 pound of dried Beans and 6 cups of water to the pressure cooker. Seal the lid and cook on High Pressure for 50 minutes, and then naturally release for 10 minutes. Vent the remaining pressure before opening the lid (you can tell when it is safe to open the cooker when the steam release valve drops). We recommend you read the user manual of your specific pressure cooker before using.
- If your Beans are still hard after the cook time, continue to simmer them or cook in the slow cooker until soft.
Storing Cooked Beans
- Refrigerate cooked Beans in an airtight container or food-safe bag without additional liquid. Cooked beans will keep 3 to 4 days in the refrigerator.
- To freeze cooked Beans, pat them dry then place in a single layer on a baking sheet lined with parchment paper or foil. Slide the baking sheet into the freezer and wait until the beans are mostly frozen, about 30 minutes. Throw the beans into a freezer bag and store for up to 3 months.
Overnight Oats
Servings: 1
Total Time: 5 Minutes 6hrs – set
Ingredients:
- 1/2 cup Old-Fashioned Oats
- 2/3 cup unsweetened Almond Milk / Water or as desired
- 2 tablespoons Peanut / Almond Butter
- 1 tablespoon Chia Seeds or Flax Seeds
- 1 tablespoon Honey / Maple Syrup / Agave
- 1/4 teaspoon Cinnamon
- Pinch of sea salt
Optional Toppings:
- Sliced Banana, Strawberries, Blueberries or Raspberries Flaxseed meal or additional Chia Seeds
Directions:
- Add oats and selected dry ingredients to a glass jar / Tupperware container / bowl and stir to combine.
- Add wet ingredients selected, such as nut butter, sweeteners and milk. Cover and chill overnight for at least 6 hours.
- Thin with a little more milk/water if desired and add toppings of choice. (According to the Meal Plan).
NOTES:
- Use old-fashioned or rolled oats
- Overnight oats will keep in the refrigerator for 2-3 days. Not freezer friendly.
Amaranth Porridge
Servings: 3-4
Total Time: 30 Minutes
Ingredients:
- 1 cup Amaranth whole grain
- 4 cups water
- Pinch of sea salt
Toppings:
- Broken or chopped walnuts, pecans, or almonds; Berries, honey, agave or pure maple syrup; milk.
Directions:
- Place Amaranth seeds and water in a saucepan. Bring to a boil over medium heat, then lower heat to simmer, cover 20-25 min. Stir occasionally until water is mostly absorbed then remove the pan from heat and cover for 5-10 minutes.
- Serve Amaranth in a bowl and top with nuts, fruits, and sweeteners. (Toppings are chosen to your liking).
Teff Porridge
Servings: 3-4
Total Time: 22 Minutes
Ingredients:
- 1 cups of Teff whole grain
- 3 cups water
- Pinch of salt
Toppings:
- Broken or chopped walnuts, pecans, or almonds; Berries, honey or pure maple syrup; milk.
Directions:
- Toast Teff over medium heat in a heavy saucepan. Stir constantly until it starts to pop.
- Add water slowly, stir and bring to a boil. Reduce the heat, cover the saucepan, and let simmer for about 15-20 mins. Stir as the teff begins to thicken, to prevent burning.
- When the Teff is done, remove it from the heat and let it sit, covered, for 5 minutes before serving. Serve Teff in a bowl and top with nuts, fruits, and sweeteners. (Toppings are chosen to your liking).
- Teff may also be cooked in a mixture of water and milk (1½ cups of each).
Blueberries Honey & Greek Yogurt
Serving Sizes: 1
Ingredients:
1 cup plain nonfat Greek Yogurt
1/2 cup Blueberries
1 tablespoon Honey
Other Toppings:
- Broken or chopped walnuts, pecans, or almonds; fruit, and or pure maple syrup.
Directions:
- Serve Greek Yogurt in a bowl top with Blueberries drizzled with Honey. Other toppings such as nuts, fruits, and sweeteners can be used or replaced to your liking.
Blueberries Oat Smoothie
Servings: 1
Total Time: 5 Minutes
Ingredients:
- 1/4 cup Old-Fashioned Oats
- 1/2 cup Frozen or Fresh Blueberries
- 1/2 cup plain nonfat Greek Yogurt
- 1/2 cup unsweetened Almond Milk/Water
- 1 tablespoon Honey
- 1/4 teaspoon Pure Vanilla Extract
- 1/4 teaspoon Cinnamon
Directions:
- Add oats into the blender. Blend until ground into a fine powder. Add the fruit, yogurt, milk, honey, vanilla, and cinnamon. Blend until completely smooth. Serve immediately.
- Blueberries can be replaced with other fruits to your liking.
- Honey can be substituted with agave or pure maple syrup.
Saute Mushrooms
Servings: 2
Total Time: 25 Minutes
Ingredients:
- 2 1/2 cups mushrooms chopped (cremini, shitake or Portobello)
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon sea salt
Directions:
- Using a damp paper towel, brush all dirt from mushrooms. Cut away and discard any hard stems. Chop into 1/4-inch slices or, if there are larger mushrooms like portobello, cut into 1/4-inch cubes.
- Heat olive oil in a large, wide skillet over medium heat. Add mushrooms and spread into one layer. Cook, without moving, until browned on one side, 3 to 5 minutes. Stir then cook for another 3 to 5 minutes or until mostly golden brown on all sides. Season with 1/4 salt and black pepper.
Blanching Green Beans
Servings: 4
Total Time: 8 Minutes
Ingredients:
- 4 quarts Water
- 1/2 tablespoon Sea Salt
- 4 cups Ice
- 1 lb Green Beans (trims ends off)
Directions:
- Add 3 quarts of water and salt to a large pot. Heat pot over high heat until water is boiling.
- Set aside a medium size bowl with 1 quart water and ice. (combined)
- Add beans to the boiling water and cook until the green beans are bright green and crisp-tender, 2 to 3 minutes.
- Immediately transfer beans to the ice bath for 5 minutes. Drain beans and finish.
Blanching Kale
Ingredients:
- Fresh Kale
- Water
- Seasoning (Sea Salt, Pepper)…
Directions:
- In a large pot, bring water to boil on high (add seasoning if desired).
- Add kale to the pot.
- Cook for seven minutes or longer, depending on how soft you want your Kale.
Fast & Easy Steamed Spinach
Ingredients:
- Fresh Spinach
- water
- Pinch of salt (optional)
Directions:
- Wash and drain fresh spinach.
- Add rinsed spinach to a pot with a lid.
- Cover on high heat until there’s steam visibly seen from the sides of the lid.
- Turn off the heat, let it sit on the burner for a few minutes to complete the cooking process.