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Leslie
McDonald
LESLIE MCDONALD
WHOLE30 MEAL PREP ESSENTIALS
@balanced
_life
_leslie
WHOLE30
I did my first Whole30 on March 17, 2014. It was right after I had been diagnosed with Adrenal Fatigue, Mercury Poisoning and Graves Disease. I was looking to heal my body using food as medicine and realized that just going gluten / dairy - free wouldn't be enough. My entire life had been defined by homemade desserts, oversized NYC bagels and cheesy pizza, and go-to snacks of peanut-butter & jelly and kit-kat bars. My sugar addiction was stronger than I even knew, and I turned to Whole30 to break free from the sugar dragon. My first Whole30 was great - I cooked all of my meals from scratch, ate clean / whole foods, and my body was responding by reducing inflammation all over. I had a clearer mind without any brain fog, more energy throughout the day to workout and go to work, and i was so much happier! But my biggest struggle with this Whole30 round was that I did it alone. My husband and my parents were not eating this way so I found myself cooking small portions only for myself, bringing food with me everywhere I went and feeling alone in this healing health journey. It wasn't until my husband did his first Whole30 in 2015 that I finally found my groove with the benefit of meal prepping. For me, meal prepping has become a way of life. After having to cook every single night during my first Whole30, I realized this couldn't be a sustainable way of life without meal prep. I was being bound to my kitchen every night, and not able to go to events with my own food if I hadn't planned ahead and made large enough portions. I didn't want to miss out on life and I didn't want to spend every waking moment in the kitchen, so I began meal prepping, batch cooking, and planning ahead with my meals and schedule. I have found a great rhythm with my meal prep - I go grocery shopping early on Sunday morning just as the stores are opening and do a meal prep within 3-4 hours. At first I was following recipesand then I realized that I could keep it simple and spend even less time cooking by just focusing on simple ingredients, a variety of spices and doing a buffet of proteins and produce instead of combining all of the cooked ingredients ahead of time. The meal prep buffet is my favorite thing to do. It allows me to have variety throughout the week and not get bored with my meals. There is a sense of freedom by having the smorgasburg instead of combining proteins and produce ahead of time. It also allows other people in your family to eat what they want, even if that's different than what you're eating. It allows for a lot more creativity in meal prep and helps keep your Whole30 filled with variety, great flavor and great food. I have compiled my meal prep essentials in this ebook for you as well as a few recipes from my ebook "Rooted With Love" which you can purchase for even more recipes and daily routines to help you live a balanced life. Oh, and since my first round of Whole30, my mercury levels have reduced significantly, my adrenal fatigue is more controlled, and i have not taken medication or undergone surgery for my thyroid. Whole30 has changed my life and I am forever grateful for this lifestyle.
LESLIE MCDONALD @balanced_Life_Leslie
www.balancedlife-leslie.com
www.balancedlife-leslie.com
WHOLE30 Meal Prep
www.balancedlife-leslie.com
Weekly Meal Prep
spaghetti squash pad Thai made with georgia grinders pecan butteroven roasted cod topped with herb pesto and seasoned with primal palate seafood blendroasted Brussels sproutsoven roasted sweet potato discs made with fourth and heart ghee and primal palate meat & potatoes blendroasted Brussels sprouts cooked in primal kitchen foods avocado oilorange chicken bone broth stir-fry made with bonafide provisions bone brothsteamed broccoli with creamy almond butter sauce broiled flank steak with primal kitchen foods balsamic vinegar marinade and primal palate steak seasoningroasted vegetablesslow cooker curry chicken thighs Oven roasted celery fries drizzled with Primal Kitchen Foods Avocado Oil and seasoned with Primal Palate Adobe blend
WHOLE30 Meal Prep Essentials
DRESSINGS, MARINADES & CONDIMENTS
PROTEIN
PANTRY
canned fish (Tuna, Salmon, Sardines) prosciutto applegate hot dogs aidell's & bilinski chicken sausage pederson's bacon & kielbasa vital farms pasture raised eggs grass-fed ground meat organic chicken breasts, thighs, drumsticks wild caught seafood
FRUIT & VEGETABLESspiralized zucchini or sweet potatoes cauliflower rice sauerkraut kimchi guacamole salsa Gotham Greens vegan pesto seasonal / local fruit & vegetables
BEVERAGES
la croix waterloo crio bru coconut water GT's kombucha new bard unsweetened almond milk chameleon cold brew coffee Hint water
canned coconut milk red boat fish sauce Georgia Grinders Nut butter Raos tomato sauce crushed tomatoes tomato paste annie's dijon mustard nutpods apple cider vinegar vital proteins collagen minced garlic Primal Palate spices
flax seeds chia seeds almond flour coconut flour cassava flour tigernut flour pitted olives raw nuts & seeds medjool dates curry paste dried herbs
FREEZER
bonafide provisions bone broth grandcestors frozen meals organic chopped vegetables wild caught fish
COOKING FATS
avocado oil ghee coconut oil
epic bars chomps the new primal beef thins bare fruit or vegetable chips wild zora sea snax roasted seaweed
duck fat beef tallow pork fat
Primal kitchen mayo, balsamic, Caesar, Greek, green goddess, italian, lemon Turmeric, ranch, sesame ginger, ketchup, spicy brown mustard
the new primal classic marinade, citrus & herb marinade, spicy marinade, mustard bbq, medium buffalo, classic bbq, mild bbq, hot buffalo
Tessemae's ketchup, bbq sauce, yellow mustard, lemon garlic, avocado ranch, habanero ranch, zesty ranch, balsamic
SNACKS
www.balancedlife-leslie.com
WHOLE30 Meal Prep
www.balancedlife-leslie.com
Weekly Meal Prep
sautéed organic girl spinach and garlic in primal kitchen foods avocado oil and seasoned with primal palate garlic & herb blendslow cooker chicken curry made with bonafide provisions bone broth and primal palate curry powderdehydrated zucchini chipsspinach, mushroom & turkey meatballschicken nuggets costed in vital farms egg and epic bar bbq seasoning pork rindsroasted Brussels Sprouts mixed with fourth and heart ghee & primal palate adobe blendberry fat bombs made with artisana organics coconut butter, bonafide provisions bone broth, biovelle cbd coconut oil & now foods official cacao powderroasted celery fries drizzled with primal kitchen foods avocado oil and seasoned with primal palate seafood blend!
WHOLE30 Meal Prep on a Budget
Buy Organic Produce
ApplesCeleryCherriesTomatoesCucumbersGrapesPeppersPeachesPotatoesSpinachStrawberriesPeppersCollard GreensKaleZucchini
www.balancedlife-leslie.com
Buy Non-Organic Produce
AsparagusAvocadoCabbageCantaloupeEggplantGrapefruitKiwiMangoOnionsPapayaPineapple
Eggs
Purchase pasture-raised eggs which means the chicks roam free, eating plants and insects whenever they want. If this is too expensive, purchase organic, which means the chicks are not treated with hormones and eat organic feed. Darker orange color yolk = healthy pasture- raised egg Yellow Yolk = Organic Egg Light Yellow Yolk = caged chicken egg
Keep Recipes Simple
Stick with recipes that don't use uncommon ingredients. You don't want to spend your money on ingredients that you won't be using again any time soon. Cook recipes with ingredients in common - use peppers for stir-fry, stuff peppers with ground meat, eat peppers on a salad raw.
Fresh vs. Frozen
Buy fresh food when it's in season. Stock up on organic frozen produce in bulk. Steam fresh vegetables and freeze to use at a later time.
Affordable Proteins
If you're not buying Grass-Fed Meat, buy lean cuts so there is less fat (this is where the contaminants and chemicals can be found). Buy inexpensive cuts of meat. Chicken thighs & drumsticks are cheaper than chicken breasts. Canned seafood (tuna, salmon, sardines) are great protein options.
Shop Around
Shop at different stores based on sales. Split up your time between Whole Foods, Trader Joe's, Aldi's, Costco, Stop & Shop or your local farmer's market.
WHOLE30 Meal Prep
www.balancedlife-leslie.com
Weekly Meal Prep
Roasted Brussels sprouts in primalkitchen foods avocado oil,seasoned with primal palate garlic& herbLamb stuffed delicata squashseasoned with primal palate supergyro blend and made with raoshomemade arrabiata sauceBroiled eggplant layered withtomato, gotham greens basil, kitehill foods ricotta and seasonedwith primal palate breakfast blendRoasted potatoes cooked in primalkitchen foods avocado oil andseasoned with primal palate meat &potatoes blendRoasted salmon seasoned withprimal palate seafood blendGarlic cauliflower mash made withcalifia farms coconut almond milkand primal palate pink HimalayansaltRoasted broccoli made with fourthand heart ghee and seasoned withprimal palate jerk seasoning
WHOLE30 Meal Prep Tips
Keep it Simple
Meal prep isn't about making fancy food. Keep your dishes simple with a lot of flavor using different herbs, spices & marinades.
Cook like with like
Save time by roasting vegetables or protein with the same cook time. potatoes, brussels sprouts and carrots take 45 minutes in the oven at 400 degrees, so cook these together. Broccoli and asparagus take 25 minutes in the oven so add these vegetables to the oven when 25 minutes remain on the timer so everything finishes cooking at the same time.
Look at your schedule
Knowing your schedule will help you save money and time. See when you will be out for dinner so you don't have to cook as many servings. But also know that if you are going somewhere where you can bring your own food, maybe this is the best option and have your meal prep ready to go!
Use similar food in recipes
Save money by incorporating the same ingredients in multiple recipes for the week.
Mix & Match
I call this the meal prep buffet. Rather then tryto plan food combinations ahead of time (and thus creating a lot more containers in your fridge), stick with the basics (protein, vegetables, starches, fruit) and combine as you go throughout the week. This will help with variety in your meals and make your week not so boring with planned ahead meals. By building your plate as you eat, you will feel more creative in the kitchen without having to do the actual cooking at that time! www.balancedlife-leslie.com
Plan ahead
Just like you shouldn't go food shopping hungry, you shouldn't go without a plan. That means creating a list of grocery items you need to purchase for each meal. I like to write out the dishes I am going to cook and then writing a list of what i already have and what I still need to buy. Staying organized is key to a successful meal prep.
Invest in containers
Have a variety of different size containers and mason jars for all of your food storing needs.
Double your recipes
Double and triple your recipes so you have enough food for dinner and lunch multiple times throughout the week. If you are a family of 2, cook like a family of four. Make sure you buy enough groceries to cook larger batches.
Take shortcuts
Buy pre-cut vegetables to save you time in the kitchen. Think about how you value your time and when investing a little more money is worth it.
Use all of your tools &
Counterspace
Save yourself a lot of time by using every kitchen tool. This includes your oven, stove, instant pot, and slow cooker. Make sure all of your recipes don't just use the oven or you will be waiting around for a long time.
WHOLE30 Meal Prep
www.balancedlife-leslie.com
Weekly Meal Prep
roasted broccoli seasoned with primal palate new BAE seasoningRoasted baby zucchini drizzled with primal kitchen foods avocado oil and seasoned with primal palate amore blendorange chicken & broccoli made with coconut secret official coconut aminos and fresh squeezed orange juicecoconut shrimp curry made with primal palate curry powder and nutiva coconut oilInstant Pot primal kitchen foods balsamic-mustard pork tenderloin Oven roasted Brussels sproutsBroiled confit duck leg from Oven roasted potato fries seasoned with primal palate meat & potatoes blend
WHOLE30 Amazon Essentials
Cooking Oils & Fats
Fourth & Heart Ghee Single Serve Ghee
Chosen Foods Avocado Oil Avocado Oil Spray
Hybrid Oil 16 oz. Spray
Dressings & Marinades
Primal Kitchen Foods Ranch Caesar Green Goddess Sesame Ginger
The New Primal Classic Marinade Spicy Marinade Classic BBQ Mild Buffalo
Tessemae's BBQ
Coconut Secrets Coconut Amino's
Ketchup
Vegan Ranch Lemon Turmeric Greek Mayo Chipotle Mayo Ketchup Balsamic
Fatworks Duck Fat
Tin Star Foods Single Serve Ghee
Pure Lard Chicken Fat Pure Tallow
Primal Kitchen Foods Avocado Oil
Spices
Primal Palate Amore Breakfast Blend Seafood Blend Meat & Potatoes
Steak Seasoning Jerk Seasoning
Kitchen Tools
Set of 3 Oven Trays Pre-Cut Parchment Paper Sheets Large 17 x 11.25 Oven Tray GreenLife 7" & 10" Pan
Cast Iron Dutch Oven 4.5" Instant Pot 3 Quart (7-in-1)
Pre-Seasoned Cast Iron Skillet Set (8" & 12") 3-Compartment Glass Meal Prep Container 18-Piece Glass Food Storage Container
Snacks
The New Primal Beef Thins Chomps Variety Jerky Epic Venison Sticks
BBQ Rub Super Gyro Apple Pie Spice Garlic & Herb Curry Powder
if you make a purchase using these links above – your cost remains the same, but I earn a small percentage to help support this blog.
www.balancedlife-leslie.com
Taco Blend
Coffee
Four Sigmatic Create: Lion's Mane & Chaga Adaptogen: Tulsi & Astragulus
Multi-purpose drying-rack, countertop & trivet** honestly, this is the best thing I have ever purchased on amazon!
Achieve: Cordyceps & Chaga vital Proteins Collagen
Ju l i a C h i l d
YOU DON 'T HAVE
TO COOK FANCY
OR
COMPLICATED
MASTERPIECES .
JUST GOOD
FOOD FROM
FRESH
INGREDIENTS .
Featured Whole30 recipes
from "Rooted With Love
e-book"
WIN
TER
SPRIN
G
apples
brussels sprouts
caul i f lower
j icama
kale
l imes
oranges
pears
pers immons
pomegranate
spaghett i squash
sweet potatoes
apricot
art ichoke
arugula
asparagus
beets
broccol i
caul i f lower
grapefruit
honeydew
kale
l imes
mangoes
oranges
pineapple
rhubarb
spinach
strawberr ies
turnips
S e a s o n a l E a t i n g
SUM
MER
FALL
apricots
arugula
beets
blackberr ies
blueberr ies
broccol i
cherr ies
cucumber
f igs
grapes
apples
arugula
bok choy
broccol i
brussels sprouts
caul i f lower
coconut
cranberr ies
ginger
grapes
Jerusalem art ichokes
kale
pear
pomegranate
pumpkin
radicchio
rutabagas
sweet potato
winter squash
kiwi
l imes
nectar ines
okra
peaches
pineapples
plums
radishes
raspberr ies
strawberr ies
zucchini
Tahini Dressing INGREDIENTS
½ cup tahini
½ cup cilantro
1 clove garlic, minced
Juice of 1 lemon
¼ - ½ cup water
DIRECTIONS
Whisk or blend all ingredients together.
Add more water until the desired consistency is reached.
Serve over animal protein, salad, roasted vegetables or as
a dip for raw vegetables.
Turmeric Brussels Chips INGREDIENTS
1 pound of Brussels sprouts, leaves pulled
off (option to halve and roast the sprouts
as well or save and make the Roasted
Brussels Sprouts and Apples)
2 Tbsp. avocado oil
1 tsp. turmeric
¼ teaspoon sea salt
DIRECTIONS
Preheat the oven to 300 and line a baking sheet with
parchment paper.
In a large bowl, add the sprout leaves, avocado oil, and
turmeric and salt. Mix with your hands until evenly
coated.
Add the sprouts to the baking sheet and spread evenly
across the pan.
Place in the oven and bake for 10 minutes. Remove from
the oven and flip the leave and cook for an additional 10
minutes.
Check the pan every 5 minutes to make sure the leaves
don't burn. Continue flipping and cooking until leaves are
desired crispiness.
Remove the baking sheet from the oven and serve.
Roasted Brussels Sprouts and Apples
INGREDIENTS
1 pound Brussels sprouts, trimmed and
halved (lengthwise)
2 Tbsp. avocado or coconut oil
1 apple, cored and diced
2 tsp. cinnamon
1 tsp. ginger
1 tsp. smoked paprika
Salt and pepper
DIRECTIONS
Preheat your oven to 400 degrees and line a baking
sheet with parchment paper.
Rinse the Brussels sprouts and cut them in half,
lengthwise. Add them to a large bowl.
Add the avocado or coconut oil, diced apples,
smoked paprika, sea salt, and black pepper to the
Brussels sprouts.
Mix thoroughly using your hands so that everything is
well incorporated.
Remove the mixture from the bowl and place it onto
a baking sheet.
Spread evenly across the pan. Roast for 35 to 40
minutes.
Remove from the oven and allow the vegetables to
cool for 5 to 10 minutes.
Serve.
Spaghetti Squash with Tomato Sauce
INGREDIENTS
1 spaghetti squash
3 Tbsp. avocado oil
1 pint cherry tomatoes, halved
1 clove garlic
1 shallot
1 handful basil
½ teaspoon sea salt
½ teaspoon black pepper
DIRECTIONS
Preheat oven to 375.
Slice spaghetti squash in half and scoop out the seeds.
Brush inside of squash lightly with avocado oil and then
place squash on a baking sheet, skin side up.
Place in oven and cook for 40-60 minutes (depending on
the size of the squash). The squash will be done when it is
fork tender.
While the squash is cooking, prepare the tomato sauce.
Place a saucepan over medium high heat.
Add 1 tablespoon avocado oil to the saucepan. Once the
oil is hot, add garlic and shallot and sauté until fragrant,
about 3-4 minutes.
Next add the tomatoes to the saucepan and stir to
combine everything. Lower the heat to medium-low and
allow the tomatoes to cook for 15-20 minutes. Tomatoes
will soften and simmer into a sauce. Stir occasionally so
the garlic and shallots don't burn.
While the sauce is cooking, prepare the spaghetti squash.
Remove the squash from the oven and allow it to cool for
3 minutes before handling it.
Use a fork to scrape the inside of the squash into
spaghetti strands.
Add the scraped spaghetti squash noodles into a large
bowl and top with the tomato sauce. Toss to coat the
spaghetti squash evenly.
Add basil and season with salt and pepper before serving.
Stuffed Acorn Squash with Mushrooms, Apples and Rosemary
INGREDIENTS
2 acorn Squash
1 Tbsp. avocado oil
2 apples, diced
2 cups onions, sliced
1 cup onion, diced
1 tsp. salt
1 tsp. rosemary
1/2 tsp. pepper
1/2 tsp. thyme
1/2 tsp. garlic powder
1/4 tsp. ginger powder
Optional: 1 pound ground
meat
DIRECTIONS
Preheat the oven to 450 degrees and line a baking sheet with
parchment paper.
Cut the squash in half and scoop out the seeds.
Place the squash halves face down on a baking sheet and
bake for 40 minutes.
While the squash cooks, heat a pan over medium-high heat
and add avocado oil.
When the oil is hot, add the onions and saute until they are
soft and translucent, about 5 minutes.
Add the sliced mushrooms to the pan and cook until they are
soft, stirring occasionally. Cook for about 5 minutes.
Add the diced apples to the pan and cook for 5 minutes until
they are soft.
Option to add 1 pound ground meat to the pan and cook until
it is no longer pink, about 5-8 minutes. If not adding meat,
skip to the next step.
Transfer the entire mixture to a large bowl and set aside.
Remove the squash from the oven and scoop out some of the
inside and add it to the mushroom, onion and apple mixture.
Add the seasoning and mix everything to combine.
Scoop the mushroom, onion and apple mixture into the
squash halves. Cover with foil and bake for 10 minutes until
warmed through.
Remove from the oven, serve, and enjoy!
Sweet Potato Toast
INGREDIENTS
1 large sweet potato
1 Tbsp. avocado oil
½ tsp. salt
1/2 tsp. black pepper
DIRECTIONS
Set your oven to broil.
Wrap the sweet potato in a damp paper towel and
microwave for 4-6 minutes until fork tender**.
Remove from the microwave and slice the potato
lengthwise into ¼” inch thick slices.
Place the potato slices on a baking sheet and drizzle with
avocado oil and season with salt and pepper.
Place the baking sheet in the oven and broil for 5 minutes
(keep an eye on them so they don’t burn).
Remove from the oven and serve (top with mashed
avocado).
* *OVEN ROASTED POTATO
Preheat the oven to 400 degrees (before
setting it to broil).
Place the whole potato on the oven rack
and roast for 40 minutes, until fork
tender.
Remove from the oven, set it to broil
and continue following the rest of the
directions.
Roasted Baby Zucchini INGREDIENTS
1 lb. baby zucchini (or 2 large zucchini
sliced)
1 Tbsp. avocado oil
1 tsp. salt
1/2 tsp. black pepper
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 tsp. oregano
DIRECTIONS
Preheat the oven to 400 degrees and line a baking sheet
with parchment paper.
Place the baby zucchini into a large bowl and add the oil
and seasonings.
Use your hands to mix everything together until all of the
zucchini is coated evenly in oil and spices.
Transfer zucchini to the baking sheet laying them flat in a
single layer making sure that they aren't touching.
Bake the zucchini for 40 minutes until they are soft.
Remove the zucchini from the oven and allow to cool
before serving.
Oven-Roasted Chicken Breast INGREDIENTS
4 (4 ounce) boneless chicken breasts
salt, pepper, dried basil, lemon peel,
parsley, chives, garlic, bay leaves,
marjoram, thyme
1 Tbsp. avocado oil
DIRECTIONS
Preheat the oven to 400 degrees and line a baking
sheet with parchment paper.
Place the chicken on the baking sheet. Drizzle each
breast with avocado oil and season with salt and pepper
and focusing spices of your choice.
Place in the oven and bake for 40 minutes.
Remove from the oven and let cool before slicing and
serving.
Pan-Seared Lamb Burgers INGREDIENTS
1 pound grass-fed ground lamb
1/4 cup red onion, diced
1/4 cup red pepper, diced
salt, pepper, dried basil, lemon peel,
parsley, chives, garlic, bay leaves,
marjoram, thyme
1 Tbsp. avocado oil
DIRECTIONS
In a large bowl, combine the ground lamb, onion, red
pepper, salt, pepper and other grounding seasonings.
Form 4 equal sized burger patties being careful to not
over work the mixture.
Heat a large cast-iron pan over medium-high heat and
add the avocado oil.
Once the oil is hot, add the lamb patties and cook for 4-
5 minute on each side.
Remove from the heat and serve.
Shredded Chicken INGREDIENTS
6 ounces chicken breasts
salt, pepper, dried basil, lemon peel,
parsley, chives, garlic, bay leaves,
marjoram, thyme
1 Tbsp. avocado oil
DIRECTIONS
Preheat the oven to 400 degrees and line a baking
sheet with parchment paper.
Add the chicken breasts to the baking sheet and season
with focus spices of your choice. Drizzle with avocado
oil.
Place the baking sheet in the oven and allow the
chicken to cook for 40 minutes.
Once the chicken is cooked, remove it from the oven
and place on a cutting board.
Using two forks, shred each chicken breast.
Place in a bowl and set aside until you are ready to eat it
(can be added to eggs, on top of salads, or over roasted
vegetables).
Oven Baked Chicken Meatballs INGREDIENTS
1 pound ground chicken
salt, pepper, dried basil, lemon peel,
parsley, chives, garlic, bay leaves,
marjoram, thyme
DIRECTIONS
Preheat the oven to 350 degrees and line a baking sheet
with parchment paper.
In a large bowl combine the ground chicken and
seasoning and mix, being careful to not overwork the
mixture.
Take 1 Tbsp. of chicken mixture and roll into a ball.
Place on the baking sheet and repeat until all of the
meat has been used.
Bake for 15 minutes.
Remove the meatballs from the oven and place on a
separate plate to cool.
Easy Collard Green Wraps INGREDIENTS
12 collard greens or lettuce
leaves
1 avocado, thinly sliced
�⁄� cup cabbage slaw
�⁄� cup shredded chicken
¼ cup steamed broccoli
¼ cup sauerkraut
¼ cup onion, thinly sliced
DIRECTIONS
Wash your collard leafs and pat dry with a clean paper towel.
Lay each leaf flat on a cutting board.
Take a small knife and remove the thick rib of the stems so that it
lies flat.
Lay out 3 of the collard greens or lettuce leaves so that they are
overlapping each other and layered in the center. Repeat 3 more
times with all 12 collard green leaves.
Divide remaining ingredients length-wise in each leaf.
To roll, fold the short ends towards the center over the toppings.
Then roll the long ends inward like a burrito. Use a toothpick to
secure the wraps in place.
Add 1-2 tablespoons of Tahini or Herb Pesto for extra flavoring or a
dash of cayenne pepper for some heat. Option to add animal protein
of your choice including a lamb burger, salmon or fried egg.
Pan-Seared Swordfish INGREDIENTS
2, 6-8 oz. swordfish steaks
salt, pepper, dried basil, lemon peel,
parsley, chives, garlic, bay leaves,
marjoram, thyme
2 tsp. fresh lemon juice
4 Tbsp. avocado oil, divided
DIRECTIONS
Place the swordfish steaks, fresh lemon juice, 2 Tbsp. oil
and seasoning in a large ziploc bag. Seal and let it
marinate in the refrigerator for 1-2 hours.
When you're ready to cook the fish, heat a large skillet
over medium-high heat and add the remaining 2 Tbsp.
of oil.
Once the oil is hot, place the swordfish steaks on the
skillet and let them cook for 3-4 minutes without
disturbing them.
Flip the swordfish and let them cook for an additional 3-
4 minutes.
Remove the fish from the skillet and allow them to cool
for 2 minutes before serving.
Oven Roasted Salmon INGREDIENTS
4 wild-caught salmon fillets
salt, pepper, dried basil, lemon peel,
parsley, chives, garlic, bay leaves,
marjoram, thyme
1 Tbsp. avocado oil
DIRECTIONS
Preheat the oven to 400 degrees and line a baking
sheet with parchment paper.
Place the salmon on the baking sheet and drizzle with
avocado oil . Season with salt and pepper and other
focused spices of your choice.
Bake for 15-20 minutes.
Remove from the oven and serve.
GET GROUNDED EBOOK
Poached Cod INGREDIENTS
4 boneless cod fillets
3 cups marina/tomato sauce
salt, pepper, dried basil, turmeric, cayenne
pepper, paprika
DIRECTIONS
Place the cod fillets on a plate and use a towel to blot
them dry. Then season with salt and pepper and other
grounding herbs of choice.
Head a large pan over high heat and add the marina
sauce. Cook the sauce until it begins to boil and then
add the cod fillets, making sure not to crowd them.
Lower the heat to medium and let the sauce simmer for
2 minutes. Cover the pan and cook for 10 minutes.
Remove the pan from the heat and serve.
Egg Cups INGREDIENTS
12 eggs
1 cup bell peppers, diced
salt, pepper, dried basil, turmeric, cayenne
pepper, paprika
ground grass-fed meat, cooked (optional)
DIRECTIONS
Preheat the oven to 400 degrees and line a muffin tin
with liners.
Add the diced peppers to the bottom of each muffin
cup evenly. If adding cooked ground meat, add it to the
muffin tin now too.
In a bowl, whisk together the eggs and season with salt
and pepper and other grounding seasonings of your
choice.
Spoon the egg mixture evenly over the peppers in each
muffin cup.
Bake in the oven for 20 minutes.
Remove from the oven and let the egg cups cool before
removing from the muffin tin.
Almond Milk
INGREDIENTS
1 cup whole raw almonds, soaked
overnight; drained and rinsed (yields
1 ½ cups)**
2 ½ cups filtered water
½ tsp. pure vanilla (optional)
DIRECTIONS
Add all of the ingredients to a Vitamix, Blendtec or
high-powered blender.
Blend until all of the ingredients are combined.
Strain through nut milk bag or cheesecloth.
**Switch up the nuts and use cashew,
macadamia, hazelnut or pecans
Cashew Milk
INGREDIENTS
1 cup whole raw cashews, soaked
overnight; drained and rinsed (yields
1 ½ cups)**
2 ½ cups filtered water
½ tsp. pure vanilla (optional)
DIRECTIONS
Add all of the ingredients to a Vitamix, Blendtec or
high-powered blender.
Blend until all of the ingredients are combined.
Strain through nut milk bag or cheesecloth.
**Switch up the nuts and use almond,
macadamia, hazelnut or pecans
@BALANCED_LIFE_LESLIE
Beyond...
GET FOCUSED EBOOK The second seasonal guide helps you
with your Spring journey. It will help you
focus on the seeds you planted during
the Winter season so you can begin to
grow in the next few months. Contains a
new magic kit and seasonal recipes to
nourish your body!
GET GROUNDED EBOOK The first seasonal guide from Rooted With
Love is available to purchase and provides
you with all of the tools you need to
ground your mind & body.
Follow Leslie on social media for clean
eating recipes, meal prep inspiration and
lifestyle guides to live a balanced life. This
includes moon rituals, crystals,
manifestations and sound healing.
PURCHASE THE EBOOK HERE!
PURCHASE THE EBOOK HERE!
PERSONALIZED SOUND BATH RECORDING
Purchase your individual sound
experience and take it with you on the
go, play while you’re working to increase
productivity or have it soothe you to sleep
at night.
PURCHASE A SOUND BATH RECORDING
HERE!
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