Easy Breakfast Tacos

Ingredients

  • 4 eggs, whisked
  • 1 t extra virgin olive oil, butter or coconut oil
  • 2 tortillas
  • 2 T salsa
  • 1/2 avocado, sliced
  • 2 T cilantro, chopped
  • 2 T green onions, thinly chopped sliced
  • 2 T red onion, chopped
  • small handful of arugula or micro greens
  • salt + pepper to taste

Method

Heat a non-stick pan over medium heat and add olive oil, eggs and a pinch of salt and pepper. Using and spatula continuously mix the eggs until the eggs are softly set, but still slightly runny – about 90 seconds. Remove from heat as they will continue to cook a little. Don’t over cook the eggs.

Heat the tortillas over a very low burner or gas flame, until hot and blistered. Flip and do the same with the other side. Remove and top evenly with eggs, salsa, sliced avocado, herbs, onions and arugula. Sprinkle with salt and pepper and enjoy immediately.

Makes 2 tacos.

Almond Banana Bread with Cacao Nibs

Ingredients

  • 1 cup mashed brown/ripe bananas, 3-4 small
  • ¼ c maple syrup (add up to ¼ c more maple syrup if you like it sweeter)
  • 2 eggs, room temperature
  • 1/3 c coconut oil or grass fed butter
  • ½ t vanilla extract
  • ¼ c non-dairy milk of choice
  • ½ t sea salt
  • 1 t baking soda
  • 1 c almond meal
  • 1 c oat flour
  • ¼ c cacao nibs + more for sprinkling
  • ¼ c chocolate chips (optional)

Method

Preheat oven to 350˚ F. Line a muffin tin with 12 muffins OR line an 8.5” x 4” loaf pan with parchment paper and grease well. Mix all ingredients except the chocolate chips in a bowl until well combined. Using an ice cream scoop, scoop muffins until ¾ full, or evenly among the 12 muffin liners.

Alternatively, pour batter into the loaf pan. Sprinkle the top with a few chocolate chips. If using the loaf pan, sprinkle the chocolate chips and cacao nibs in a line thru the middle. Bake for 18-20 minutes for the muffins, or 30-35 minutes for the loaf pan, or until a toothpick comes out clean. Store in an airtight container at room temperature for 2 days, or 5 days in the fridge.

Serves 12.

Turkey Meatballs with Cumin, Bell Peppers, and Tahini Dipping Sauce

Ingredients

  • 1lb boneless, skinless chicken thighs, trimmed of fat
  • 1 granny smith apple (or apple of choice), shredded
  • 1 medium carrot, shredded
  • 2 celery stalks, shredded
  • 3 T parsley, chopped
  • 1 T honey
  • ¼ t Dijon mustard
  • s+p

Method

Place chicken thighs in a medium pot and simmer on low with the lid on. No liquid or oil needed – the thighs have plenty of moisture and will simmer in own juices. Simmer for 15 minutes or until the chicken is no longer pink inside. Strain and set aside to cool. Discard liquid or use as a quick stock. Make sure skim off the fat from the top. Can use chicken breasts but just be careful not to overcook, as the it will dry out much faster. Using a mandoline with the shredder attachment shred the apples, carrots and celery. Alternatively, dice apples, carrots and celery with a knife making sure they are similar in size. Set aside. In a small bowl combine the honey and Dijon mustard. Salt and pepper to taste. Once the chicken is cooled and able to be handled, shred with your hand, taking away any fatty part that you feel and leaving just the meat. Combine all ingredients, and adjust flavors if necessary. If too mustardy, add a little honey. If too sweet, add a little salt.

While the meatballs are cooking, add tahini, garlic, lemon juice, sea salt and pepper to a small mixing bowl. Whisk to combine and drizzle hot water to thin until pourable. Taste and adjust seasonings as needed. Keep in the fridge for up to 3 days or in the freezer for one month. If freezing the meatballs, freeze in a single layer until frozen, then place in a freezer safe container or bag.

Serves 4.

Greek Veggie Salad

A sweet and crunchy nightshade vegetable, bell peppers are loaded with Vitamin A and C, which help with healthy vision, skin, teeth and bones.

Ingredients

  • 1 c tomatoes, chopped
  • 1 c bell peppers, chopped
  • 1 c cucumber, chopped
  • ¼ c red onions, sliced
  • ¼ c kalamata or castelvetrano olives, halved
  • 5 T Italian parsley, chopped
  • 5 T basil, chopped
  • 3 T extra virgin olive oil
  • 1 ½ T red wine vinegar
  • salt + pepper to taste

Method

In a large bowl, chop tomatoes, bell peppers and cucumbers the same size. Mix in red onions, olives, parsley and basil.

Drizzle and gently mix with olive oil and red wine vinegar. Season with salt and pepper to taste. 

Will hold up to 5 days in the fridge.

Kale Salad Base

Kale is one of the healthiest foods on the planet! It’s low in calories and high in so many vitamins and minerals. Kale can have a bitter, almost unpleasant taste if not prepared right. Massaging kale helps break down the bitterness so it’s more palatable and easier on the digestive tract. Below are some ideas for kale salad bases.

Ingredients

  • 1 bunch lacinato kale (dino)
  • Dressing
  • Choose favorite dressing from above

Favorite combinations

  • 1 basket raspberries + ¼ c toasted pumpkins seeds + 1 firm-ripe stone fruit, thinly sliced
  • 1 basket blueberries + ¼ c almond slivers + 2 T hemp seeds + honey-lemon dressing
  • 1 sliced apple + ½ c pomegranates + 3 T shallot, thinly sliced + honey-lemon vinaigrette
  • 5 quartered figs + ½ c quartered strawberries + ¼ c chopped walnuts  + lemon vinaigrette
  • ½ avocado, diced + ½ c quartered strawberries + ¼ c sliced red onions +
  • ½ roasted sweet potatoes + ½ c roasted butternut squash + ¼ almond slivers + tahini dressing
  • 1 carrot sliced + 1/3 c cucumber sliced + ½ bell pepper, sliced  + tamari dressing

Method: Was and dry the kale. Remove the stems. Stack 4-5 kale leaves and roll tightly. Cut the kale as thinly as possible. Repeat until all the kale is chopped and place in a bowl.

Choose the dressing of choice and massage the kale until evenly coated and soft, usually about 1-2 minutes. If it still taste bitter, keep massaging. Toss with desired toppings and enjoy.

Keep in the fridge for up to 3 days.

White Bean Hummus

Beans can help with a healthy weight! They are fiber rich, which makes you feel fuller longer, and supply you with a steady source of energy.  

Ingredients:

  • 1 can of great northern beans or navy beans, liquid included
  • 1 lemon
  • 2 T tahini, mixed well
  • 2 T olive oil
  • 1 garlic clovec
  • 1 t salt
  • ¼ t pepper
  • ¼ t paprika (optional)

Method: Combine all ingredients in a Vitamix or food processor. Mix until well combined. Adjust flavors if needed. Eat with crispy, crunchy vegetables!


Note: Good for 5 days in the fridge.

Tahini Dressing

Tahini (ground sesame seeds) is a great source of healthy fats and amino acids - a great source of protein and yummy flavor!

Ingredients:

  • 1/3 cup (80 g) tahini
  • 1 clove garlic, grated or minced
  • 1 1/2 lemons, juiced
  • Pinch each sea salt + black pepper
  • Hot water to thin

Method: Add tahini, garlic, lemon juice, sea salt and pepper to a small mixing bowl. Whisk to combine, then add hot water to thin until pourable. Taste and adjust seasonings as needed.


Great for dipping chicken and meatballs in, use as a dressing for salad or a sauce for roasted or raw veggies.

Mango Salsa

Mango Salsa is an awesome way to infuse your food with bright flavors. I like to use it on veggie wraps, tacos, seafood and even chicken dishes. Ingredients

  • 1 mango, diced
  • ¼ colored bell pepper
  • dice2 T red onion, diced
  • 2 T cilantro, chopped
  • juice of 2 limes
  • pinch of salt
  • ¼-½ jalapeno, seeded and minced (optional)

Method: Combine ingredients in a bowl and mix well. Adjust flavors if needed! 

Overnight Oats

Oats are low in calorie and high in protein. Coupled with the high fiber content, oats help you feel fuller, longer and while providing prolonged energy.

Ingredients

  • 1 banana, mashed
  • 2 T chia seeds or flax seeds
  • ½ t cinnamon
  • ½ c whole grain oats (gluten free if preferred)
  • ¾ c non-dairy milk of choice
  • ½ t vanilla extract (optional)
  • ¼ T unsweetened shredded coconut
  • ½ c fresh berries (for serving)

Toppings:

  • Fresh or frozen fruit: mango, pineapple, berries, bananas, etc…
  • Cacao nibs
  • Coconut flakes
  • Maple syrup or raw honey
  • Nut and seeds (less than 2 T)

 

Method: In a bowl, mash the banana and stir in chia or flax seeds, cinnamon until smooth.

Stir in the oats, milk, vanilla and shredded coconut. Cover for at least 2 hours or over night.

Once soaked, top with favorite ingredients!

Lemon Vinaigrette

Lemons have many health benefits! My favorite, they are alkalizing for the body. Although they are acidic to begin with, they help to restore balance to the body’s pH which is important to keep the body functioning at it’s best!

Ingredients

  • 3 T fresh squeezed lemon juice (about 1.5 lemons)
  • 6 T extra virgin olive oil
  • ¼ t sea salt
  • ½ t fresh thyme (optional)
  • fresh cracked pepper to taste

Method: Combine all ingredients and shake well. Adjust flavors if needed.

Good for up to 5 days in the fridge.

Raw Honey-Lemon Vinaigrette

Raw honey is known for its antifungal and antibacterial properties. It can be used both internally (in food or drinks) or externally (facial masks/hair). Aside from its various natural health uses though, honey makes a tasty sweetener in dressings Below is an essential, simple vinaigrette with raw honey. 

Ingredients

  • 2 T fresh squeezed lemon juice (about 1 lemon)
  • 1 T raw honey
  • 4 T extra virgin olive oil
  • salt + pepper to taste

Method: Combine all ingredients in a mason jar, or tightly sealed, lidded container.  Shake for 1 minute or until contents have a fluid viscosity. Adjust flavors to your liking or add extra fruit or herbs for tasting notes.

Good for up to 5 days in the fridge.

Fully Loaded Chicken Soup

Soups are a great way to incorporate many different ingredients into one dish. Use this recipe as a guide and use what you have in YOUR fridge. Only have carrots? Great! Have small amounts of lots of random veggies? Great! The key to cooking for yourself is to enjoy the things you like (and have) in a new, creative way.

Ingredients

  • 2 T olive oil or ghee
  • 1 onion (any kind will do) or leek or combination, medium dice
  • 2 celery sticks, medium dice
  • 1 T fresh thyme or 1/2 t dried
  • 1 bay leaf
  • 3 garlic cloves, minced or sliced
  • 1-2 tomatoes, chopped
  • 4-6 cups veggie or chicken stock
  • 3 carrots, medium dice
  • 1 broccoli stem (great way to use the bottom of the broccoli when you use the florets for something else), medium dice
  • 1 can white beans, rinsed
  • 2 handfuls of spinach
  • 1 c cooked shredded chicken

Add ins:

  • fennel or caraway seeds, 1/4 teaspoon (with onions)
  • potatoes (with carrots)
  • corn (with carrots)
  • quinoa or rice pasta (with carrots or at the end if cooked)
  • cooked rice (at the end)
  • green onions (5 min before end)
  • zucchini (5 min before end)
  • green beans (5 minutes before end)
  • kale (with carrots)

Method: Cut all veggies similar in size. Heat up pan and add oil, onions, celery, thyme and bay leaf. Sautee until the onions are buttery soft (no crunch). Add garlic and saute for another minute, until fragrant but not burning. Add tomato and saute for another minute. Add stock of choice and bring to a boil. Add carrots and broccoli stems until fork tender (make sure celery is fork tender too). Stir in the beans and chicken and simmer for another 5 minutes. Stir in spinach until wilted, will only take a minute.

Adjust flavor with salt and pepper and take out the bay leaf.

Will keep in the fridge for 5 days or in the freezer for up to a month.

 

Sautéed Veggies + Quinoa

Did you know quinoa is actually a seed? It’s also a complete protein and a very popular ingredient in vegan and vegetarian diets.  No animal products required for a balance meal.

Ingredients

  • 1 c quinoa
  • ½ onion, diced
  • 1 bell pepper, diced
  • 2 zucchini, diced
  • 1 lemon or 1 T vinegar
  • 3 T extra virgin olive oil
  • ½ bunch fresh herbs: cilantro, green onions, parsley and/or basil
  • s+p to taste

Method: Cook quinoa as directed (usually 1 c quinoa + 2 c water). Bring to a boil, cover and simmer for 15 minutes. While quinoa is cooking, sauté onions and bell peppers in 1 tablespoon of olive oil until soft, usually 5-7 min on medium low. Add zucchini and sauté another 5 minutes, until all the zucchini is soft.

Mix quinoa and veggies together with the remaining olive oil and either lemon juice or vinegar. Gently stir in the fresh herbs and season with salt and pepper to taste.

Great for a room temperature or warm grain salad.
Toss with some greens for a nice green salad with substance!

Almond Chicken Tenders

Almonds are considered one of the BEST brain foods. They contain nutrients (riboflavin and L-carnitine) that can positive effect neurological functions. Optimal brain function is ALWAYS a good thing. They’re high in fat, so be careful not to eat too many!

Ingredients

  • 1 lb chicken tenders
  • 2 T extra virgin olive oil
  • 1 c almond meal (ground almonds)
  • 1 T fresh thyme or 1.5 t dried (optional)
  • ½ t salt
  • ¼ t pepper

Method: Preheat oven to 350˚ F and have a baking sheet ready. In one bowl, add chicken and 2 tablespoons olive oil. Mix to coat the chicken evenly. In a separate bowl, combine almond meal, thyme and salt and pepper. One at a time, dip the chicken tenders into the almond mix until covered and place on the baking sheet at least 1 inch apart. Repeat until finished. Bake for about 12-15 minutes, or until 165˚F.

Good for up to 5 days in the fridge, or freezer for 1 month.