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Bell Pepper Egg Cups

Blackberries Smoked Salmon WrappedAvocado

Smoked Salmon Salad Cauliflower, Kale & SausageBowl

Zucchini Carrot SouffleMuffins

Brazil Nuts Toasted Walnuts

Slow Cooker Beef &Butternut Squash Soup

Celery with Sunflower SeedButter

Carrots & Guacamole

Greek Chicken Salad

Simple Avocado Salad One Pan Salmon withRainbow Veggies

One Pan Chicken, Radishes& Broccoli

One Pan Olive Pesto PorkChops

Grilled Bruschetta Chicken

Grilled Asparagus Cauliflower Shepherd's Pie 15 Minute Grilled Steak withMint Pesto

Bell Pepper Egg Cups

Blackberries Smoked Salmon WrappedAvocado

Cauliflower, Kale & SausageBowl


Brazil Nuts Zucchini Carrot SouffleMuffins

Toasted Walnuts

Slow Cooker Beef &Butternut Squash Soup

One Pan Salmon withRainbow Veggies

One Pan Chicken, Radishes& Broccoli

One Pan Olive Pesto PorkChops

Grilled Bruschetta Chicken

Grilled Asparagus Cauliflower Shepherd's Pie


Celery with Sunflower SeedButter


Carrots & Guacamole Carrots & Guacamole


1493

92g

Saturated 19g

Trans 0g

Polyunsaturated 11g

Monounsaturated 49g

90g

Fiber 30g

Sugar 35g

93g

Cholesterol 620mg

Sodium 2707mg

Potassium 3746mg

Vitamin A 30131IU

Vitamin C 268mg

Calcium 451mg

Iron 13mg

Vitamin D 104IU

Vitamin E 23mg

Thiamine 0.7mg

Riboflavin 1.7mg

Niacin 29mg

Vitamin B6 3.5mg

Folate 445µg

Vitamin B12 4.0µg

Phosphorous 1316mg

Magnesium 405mg

1343

76g

Saturated 19g

Trans 0g

Polyunsaturated 16g

Monounsaturated 29g

89g

Fiber 26g

Sugar 35g

90g

Cholesterol 595mg

Sodium 1231mg

Potassium 3823mg

Vitamin A 30208IU

Vitamin C 526mg

Calcium 481mg

Iron 12mg

Vitamin D 103IU

Vitamin E 14mg

Thiamine 1.1mg

Riboflavin 1.9mg

Niacin 25mg

Vitamin B6 3.4mg

Folate 384µg

Vitamin B12 8.2µg

Phosphorous 1338mg

Magnesium 421mg

1422

90g

Saturated 17g

Trans 0g

Polyunsaturated 14g

Monounsaturated 49g

71g

Fiber 24g

Sugar 27g

93g

Cholesterol 267mg

Sodium 906mg

Potassium 3931mg

Vitamin A 4772IU

Vitamin C 457mg

Calcium 371mg

Iron 8mg

Vitamin D 360IU

Vitamin E 17mg

Thiamine 0.9mg

Riboflavin 1.7mg

Niacin 35mg

Vitamin B6 3.9mg

Folate 492µg

Vitamin B12 6.6µg

Phosphorous 1283mg

Magnesium 371mg

1593

116g

Saturated 26g

Trans 0g

Polyunsaturated 19g

Monounsaturated 60g

58g

Fiber 23g

Sugar 18g

89g

Cholesterol 267mg

Sodium 1269mg

Potassium 3059mg

Vitamin A 4194IU

Vitamin C 181mg

Calcium 404mg

Iron 13mg

Vitamin D 384IU

Vitamin E 13mg

Thiamine 8.3mg

Riboflavin 8.6mg

Niacin 67mg

Vitamin B6 10.7mg

Folate 291µg

Vitamin B12 36.5µg

Phosphorous 1164mg

Magnesium 357mg

1582

111g

Saturated 23g

Trans 0g

Polyunsaturated 13g

Monounsaturated 62g

69g

Fiber 26g

Sugar 22g

86g

Cholesterol 432mg

Sodium 1832mg

Potassium 3324mg

Vitamin A 26208IU

Vitamin C 84mg

Calcium 404mg

Iron 15mg

Vitamin D 425IU

Vitamin E 13mg

Thiamine 8.3mg

Riboflavin 8.7mg

Niacin 66mg

Vitamin B6 10.7mg

Folate 336µg

Vitamin B12 36.9µg

Phosphorous 1006mg

Magnesium 246mg

1635

115g

Saturated 20g

Trans 0g

Polyunsaturated 30g

Monounsaturated 55g

80g

Fiber 31g

Sugar 25g

90g

Cholesterol 488mg

Sodium 2248mg

Potassium 4296mg

Vitamin A 29920IU

Vitamin C 231mg

Calcium 492mg

Iron 16mg

Vitamin D 62IU

Vitamin E 9mg

Thiamine 1.1mg

Riboflavin 1.8mg

Niacin 29mg

Vitamin B6 3.4mg

Folate 563µg

Vitamin B12 3.9µg

Phosphorous 1279mg

Magnesium 300mg

1814

132g

Saturated 24g

Trans 0g

Polyunsaturated 31g

Monounsaturated 64g

88g

Fiber 32g

Sugar 25g

89g

Cholesterol 467mg

Sodium 3254mg

Potassium 4276mg

Vitamin A 28843IU

Vitamin C 484mg

Calcium 518mg

Iron 17mg

Vitamin D 70IU

Vitamin E 9mg

Thiamine 0.9mg

Riboflavin 1.7mg

Niacin 23mg

Vitamin B6 2.9mg

Folate 533µg

Vitamin B12 4.5µg

Phosphorous 1207mg

Magnesium 294mg

53%

23%

24%

49%

25%

26%

55%

19%

26%

64%

14%

22%

62%

17%

21%

60%

19%

21%

63%

18%

19%


Magnesium 405mg

Zinc 15mg

Selenium 133µg

Magnesium 421mg

Zinc 14mg

Selenium 757µg

Magnesium 371mg

Zinc 8mg

Selenium 147µg

Magnesium 357mg

Zinc 7mg

Selenium 736µg

Magnesium 246mg

Zinc 7mg

Selenium 107µg

Magnesium 300mg

Zinc 13mg

Selenium 99µg

Magnesium 294mg

Zinc 15mg

Selenium 75µg


Avocado

Blackberries

Lemon

Lime

Navel Orange

Maple Syrup

Brazil Nuts

Greek Seasoning

Ground Flax Seed

Hemp Seeds

Italian Seasoning

Red Pepper Flakes

Sea Salt

Sea Salt & Black Pepper

Slivered Almonds

Walnuts

Asparagus

Basil Leaves

Broccoli

Butternut Squash

Carrot

Cauliflower

Celery

Cherry Tomatoes

Cucumber

Garlic

Green Beans

Kale Leaves

Leeks

Mint Leaves

Mixed Greens

Mushrooms

Parsley

Radishes

Red Bell Pepper

Red Onion

Tomato

Yellow Bell Pepper

Yellow Onion

Zucchini

Beef Broth

Almond Flour

Baking Powder

Coconut Flour

Nutritional Yeast

Vanilla Extract

Chicken Breast

Extra Lean Ground Turkey

Ny Striploin Steak

Organic Chicken Sausage

Pork Chop

Salmon Fillet

Smoked Salmon

Stewing Beef

Avocado Oil

Balsamic Vinegar

Black Olives

Coconut Aminos

Coconut Oil

Extra Virgin Olive Oil

Pitted Kalamata Olives

Sunflower Seed Butter

Egg


Bell Pepper Egg Cups20 minutes

Red Bell Pepper

Egg

Sea Salt & Black Pepper (to taste)

174

10g

Saturated 3g

Trans 0g

Polyunsaturated 2g

Monounsaturated 4g

8g

Fiber 3g

Sugar 5g

14g

Cholesterol 372mg

Sodium 147mg

Potassium 389mg

Vitamin A 4266IU

Vitamin C 152mg

Calcium 64mg

Iron 2mg

Vitamin D 82IU

Vitamin E 3mg

Thiamine 0.1mg

Riboflavin 0.6mg

Niacin 1mg

Vitamin B6 0.5mg

Folate 102µg

Vitamin B12 0.9µg

Phosphorous 229mg

Magnesium 26mg

Zinc 2mg

Roast the red pepper in the oven before cracking the egg into them.

Sprinkle with cheese during the last 2 minutes.

Toast for dipping or our Grain-Free Flax Bread.

If it is a large bell pepper, fill remaining space with egg whites for addedprotein.

Preheat oven to 425ºF (218ºC).

Slice pepper in half and carve out the seeds.

Crack an egg into the cavity of each half and bake on a baking sheet for 10 to15 minutes, depending on how you like your eggs. Remove from oven andseason with sea salt and black pepper to taste. Enjoy!


Selenium 31µg


Blackberries5 minutes

Blackberries

62

1g

Saturated 0g

Trans 0g

Polyunsaturated 0g

Monounsaturated 0g

14g

Fiber 8g

Sugar 7g

2g

Cholesterol 0mg

Sodium 1mg

Potassium 233mg

Vitamin A 308IU

Vitamin C 30mg

Calcium 42mg

Iron 1mg

Vitamin D 0IU

Vitamin E 2mg

Thiamine 0mg

Riboflavin 0mg

Niacin 1mg

Vitamin B6 0mg

Folate 36µg

Vitamin B12 0µg

Phosphorous 32mg

Magnesium 29mg

Zinc 1mg

Selenium 1µg

Wash and enjoy!


Smoked Salmon Wrapped Avocado5 minutes

Avocado

Smoked Salmon (sliced)

219

17g

Saturated 3g

Trans 0g

Polyunsaturated 2g

Monounsaturated 11g

9g

Fiber 7g

Sugar 1g

11g

Cholesterol 12mg

Sodium 343mg

Potassium 575mg

Vitamin A 190IU

Vitamin C 10mg

Calcium 18mg

Iron 1mg

Vitamin D 343IU

Vitamin E 3mg

Thiamine 0.1mg

Riboflavin 0.2mg

Niacin 4mg

Vitamin B6 0.4mg

Folate 82µg

Vitamin B12 1.6µg

Phosphorous 134mg

Magnesium 38mg

Zinc 1mg

Selenium 17µg

Slice the avocado and wrap each slice with the smoked salmon. Transfer to aplate and enjoy!


Smoked Salmon Salad15 minutes

Egg

Mixed Greens

Smoked Salmon (sliced)

Avocado (sliced)

Avocado Oil


344

28g

Saturated 5g

Trans 0g

Polyunsaturated 4g

Monounsaturated 18g

6g

Fiber 4g

Sugar 1g

17g

Cholesterol 198mg

Sodium 436mg

Potassium 537mg

Vitamin A 387IU

Vitamin C 11mg

Calcium 70mg

Iron 2mg

Vitamin D 384IU

Vitamin E 2mg

Thiamine 0.1mg

Riboflavin 0.3mg

Niacin 3mg

Vitamin B6 0.4mg

Folate 65µg

Cucumber, tomato, capers, hemp hearts, feta, pumpkinseeds or sunflower seeds.

Replace with the protein of your choice.

Use Extra Virgin Olive Oil instead.

Hard boil the eggs by placing them in a small pot of cold water. Bring to a boilover high heat. Once boiling, remove them from heat. Cover and let stand for12 minutes. Transfer to a bowl of ice water to cool. Once cool, peel and sliceinto halves.

Combine all ingredients into a large bowl and toss gently before serving. Enjoy!


Vitamin B12 2.1µg

Phosphorous 207mg

Magnesium 30mg

Zinc 1mg

Selenium 32µg


Cauliflower, Kale & Sausage Bowl40 minutes

Cauliflower (chopped intoflorets)

Avocado Oil (divided)


Kale Leaves (chopped)

Organic Chicken Sausage

Egg

Avocado

649

51g

Saturated 11g

Trans 0g

Polyunsaturated 6g

Monounsaturated 30g

27g

Fiber 11g

Sugar 6g

27g

Cholesterol 322mg

Sodium 1311mg

Potassium 1385mg

Vitamin A 1933IU

Vitamin C 110mg

Calcium 266mg

Iron 8mg

Vitamin D 41IU

Vitamin E 3mg

Thiamine 0.3mg

Riboflavin 0.7mg

Niacin 5mg

Use chickpeas or tempeh instead of sausage, and skip the egg.

Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.

Toss the cauliflower florets with half of the avocado oil, lay in a single layer onthe baking sheet, and sprinkle with salt and pepper to taste. Roast for 30minutes, or until golden brown, tossing halfway through.

While the cauliflower is roasting, heat the remaining avocado oil in a smallskillet over high heat. Add the kale and saute for 1 to 2 minutes until crispy.Sprinkle with sea salt to taste, and transfer to bowl.

Add sausages to the skillet and cook for 5 to 10 minutes, turning frequently.While the sausages are cooking, bring a small saucepan of water to a boil andpoach the eggs.

To assemble, divide cauliflower and kale between bowls. Slice and addsausages, avocado, and top with an egg. Enjoy!


Vitamin B6 0.9mg

Folate 215µg

Vitamin B12 2.3µg

Phosphorous 383mg

Magnesium 83mg

Zinc 5mg

Selenium 40µg


Zucchini Carrot Souffle Muffins45 minutes

Maple Syrup

Egg (separated)

Coconut Oil (melted)

Vanilla Extract

Almond Flour

Coconut Flour

Baking Powder

Ground Flax Seed

Hemp Seeds

Sea Salt

Carrot (grated)

Zucchini (grated)

193

14g

Saturated 6g

Trans 0g

Polyunsaturated 1g

Monounsaturated 1g

11g

Fiber 3g

Sugar 6g

6g

Cholesterol 74mg

Sodium 173mg

Potassium 129mg

Vitamin A 1166IU

Vitamin C 4mg

Calcium 91mg

Line a loaf pan with parchment paper and bake it as a loaf instead ofmuffins.

Preheat oven to 350ºF (177ºC). Grease a muffin tin or line with muffin cups.

In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanillaextract.

Add dry ingredients to the wet mixture and combine thoroughly.

Add grated carrot and zucchini. (Note: If too wet, add more coconut flour. If toodry, add 1 tbsp of warm water at a time.)

Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gentlyfold egg whites into batter.

Scoop batter into muffin cups and bake for 35 minutes or until a toothpickcomes out clean. Let cool before serving.


Iron 1mg

Vitamin D 16IU

Vitamin E 0mg

Thiamine 0mg

Riboflavin 0.2mg

Niacin 0mg

Vitamin B6 0.1mg

Folate 16µg

Vitamin B12 0.2µg

Phosphorous 81mg

Magnesium 48mg

Zinc 1mg

Selenium 6µg


Brazil Nuts5 minutes

Brazil Nuts

219

22g

Saturated 5g

Trans 0g

Polyunsaturated 8g

Monounsaturated 8g

4g

Fiber 2g

Sugar 1g

5g

Cholesterol 0mg

Sodium 1mg

Potassium 219mg

Vitamin A 0IU

Vitamin C 0mg

Calcium 53mg

Iron 1mg

Vitamin D 0IU

Vitamin E 2mg

Thiamine 0.2mg

Riboflavin 0mg

Niacin 0mg

Vitamin B6 0mg

Folate 7µg

Vitamin B12 0µg

Phosphorous 241mg

Magnesium 125mg

Zinc 1mg

Selenium 637µg

Divide into bowls and enjoy!


Toasted Walnuts15 minutes

Walnuts (shelled)

235

23g

Saturated 2g

Trans 0g

Polyunsaturated 17g

Monounsaturated 3g

5g

Fiber 2g

Sugar 1g

5g

Cholesterol 0mg

Sodium 1mg

Potassium 159mg

Vitamin A 0IU

Vitamin C 0mg

Calcium 35mg

Iron 1mg

Vitamin D 0IU

Vitamin E 0mg

Thiamine 0.1mg

Riboflavin 0.1mg

Niacin 0mg

Vitamin B6 0.2mg

Folate 35µg

Vitamin B12 0µg

Phosphorous 125mg

Magnesium 57mg

Zinc 1mg

Selenium 2µg

Sprinkle with sea salt or spices of your choice.

Preheat oven to 350ºF (177ºC) and spread the walnuts across a baking sheetlined with parchment paper. Toast in the oven for 5 to 10 minutes, tossing at thehalfway point.

Remove from oven, let cool and enjoy!


Slow Cooker Beef & Butternut Squash Soup8 hours

Stewing Beef (chunks)

Butternut Squash (peeled andcubed)

Beef Broth

Sea Salt (to taste)

255

6g

Saturated 2g

Trans 0g

Polyunsaturated 0g

Monounsaturated 3g

25g

Fiber 4g

Sugar 5g

29g

Cholesterol 71mg

Sodium 738mg

Potassium 1204mg

Vitamin A 22330IU

Vitamin C 44mg

Calcium 122mg

Iron 4mg

Vitamin D 5IU

Vitamin E 3mg

Thiamine 0.3mg

Riboflavin 0.4mg

Niacin 9mg

Vitamin B6 1.1mg

Folate 64µg

Vitamin B12 2.6µg

Use vegetable broth and chickpeas instead of beef.

Refrigerate in an airtight container up to 3 days.

Heat a skillet over medium heat. Add the beef and cook for 2-3 minutes, tobrown.

Add the beef, butternut squash and broth to your slow cooker and cook on lowfor 8 hours or on high for 4 hours.

Season with sea salt to taste. Divide into bowls and enjoy!


Phosphorous 334mg

Magnesium 97mg

Zinc 7mg

Selenium 28µg


Celery with Sunflower Seed Butter5 minutes

Celery (sliced into sticks)

Sunflower Seed Butter

209

18g

Saturated 2g

Trans 0g

Polyunsaturated 3g

Monounsaturated 13g

10g

Fiber 3g

Sugar 4g

6g

Cholesterol 0mg

Sodium 65mg

Potassium 392mg

Vitamin A 376IU

Vitamin C 3mg

Calcium 52mg

Iron 1mg

Vitamin D 0IU

Vitamin E 8mg

Thiamine 0mg

Riboflavin 0.1mg

Niacin 2mg

Vitamin B6 0.2mg

Folate 105µg

Vitamin B12 0µg

Phosphorous 232mg

Magnesium 108mg

Zinc 2mg

Selenium 34µg

Use cucumber instead

Spread sunflower seed butter across celery sticks (about 1 tbsp per celerystalk). Happy munching!


Carrots & Guacamole5 minutes

Carrot (medium)

Avocado

Lime (juiced)

Sea Salt (or more to taste)

216

15g

Saturated 2g

Trans 0g

Polyunsaturated 2g

Monounsaturated 10g

22g

Fiber 10g

Sugar 7g

3g

Cholesterol 0mg

Sodium 387mg

Potassium 904mg

Vitamin A 20539IU

Vitamin C 24mg

Calcium 55mg

Iron 1mg

Vitamin D 0IU

Vitamin E 3mg

Thiamine 0.2mg

Riboflavin 0.2mg

Niacin 3mg

Vitamin B6 0.4mg

Folate 107µg

Vitamin B12 0µg

Phosphorous 98mg

Magnesium 46mg

Store the guacamole in an airtight container in the refrigerator for up to twodays. Sliced carrots can be stored in the refrigerator for up to four days.

Add chili flakes, salsa and/or chopped cilantro to the guacamole.

Peel and slice carrots into sticks.

Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.

Dip the carrots into the guac & enjoy!


Zinc 1mg

Selenium 1µg


Greek Chicken Salad45 minutes

Greek Seasoning

Lemon (juiced)


Chicken Breast (boneless,skinless)

Cherry Tomatoes (halved)

Cucumber (diced)

Red Onion (finely diced)

Pitted Kalamata Olives(chopped)

Balsamic Vinegar


376

21g

Saturated 3g

Trans 0g

Polyunsaturated 2g

Monounsaturated 13g

13g

Fiber 2g

Sugar 7g

34g

Cholesterol 103mg

Sodium 1281mg

Potassium 890mg

Vitamin A 1164IU

Vitamin C 23mg

Calcium 66mg

Iron 3mg

Mix quinoa into the salad or serve with roasted potatoes.

Sprinkle with feta cheese.

Use Italian seasoning instead.

Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallowbowl or ziploc bag. Add the chicken breasts and marinate for 20 minutes orovernight.

Preheat a grill or skillet over medium heat. Remove chicken from the marinadeand cook for 10 to 15 minutes per side, or until chicken is cooked through.

While the chicken is cooking, make the salad by combining the cherrytomatoes, cucumbers, red onion, olives, balsamic vinegar, remaining olive oil,salt, and pepper. Mix well.

Divide the salad and chicken between plates. Enjoy!


Vitamin D 1IU

Vitamin E 4mg

Thiamine 0.2mg

Riboflavin 0.3mg

Niacin 14mg

Vitamin B6 1.3mg

Folate 39µg

Vitamin B12 0.3µg

Phosphorous 353mg

Magnesium 66mg

Zinc 1mg

Selenium 33µg


Simple Avocado Salad5 minutes

Avocado (cubed)


Lemon (juiced)

Red Pepper Flakes

Sea Salt

224

22g

Saturated 3g

Trans 0g

Polyunsaturated 3g

Monounsaturated 15g

9g

Fiber 7g

Sugar 1g

2g

Cholesterol 0mg

Sodium 302mg

Potassium 509mg

Vitamin A 521IU

Vitamin C 12mg

Calcium 14mg

Iron 1mg

Vitamin D 0IU

Vitamin E 3mg

Thiamine 0.1mg

Riboflavin 0.1mg

Niacin 2mg

Vitamin B6 0.3mg

Folate 83µg

Vitamin B12 0µg

Use lime juice or apple cider vinegar instead.

Omit the red pepper flakes.

Our Grilled Bruschetta Chicken, Thai Turkey Burgers with Almond CarrotSlaw or Herbed Pork Roast with Sweet Potato Mash.

Combine all ingredients in a bowl. Toss and serve immediately. Enjoy!


Phosphorous 55mg

Magnesium 31mg

Zinc 1mg

Selenium 0µg


One Pan Salmon with Rainbow Veggies40 minutes

Cherry Tomatoes

Salmon Fillet

Yellow Bell Pepper (sliced)

Broccoli (chopped into smallflorets)

Red Onion (sliced into chunks)


Coconut Aminos

Navel Orange (zested and juiced)


440

23g

Saturated 3g

Trans 0g

Polyunsaturated 5g

Monounsaturated 13g

27g

Fiber 6g

Sugar 11g

34g

Cholesterol 78mg

Sodium 171mg

Potassium 1649mg

Vitamin A 2138IU

Vitamin C 296mg

Calcium 109mg

Iron 3mg

Vitamin D 0IU

Vitamin E 4mg

Serve with rice or quinoa.

Use tofu steaks or roasted chickpeas instead of salmon.

Keeps well in the fridge for 2 to 3 days.

Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.

Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on thesheet pan. Drizzle the vegetables with olive oil. Brush the salmon with thecoconut aminos, orange juice and zest. Sprinkle everything with salt andpepper to taste.

Place in the oven and bake for 30 minutes, or until salmon is fully cooked.

Divide between plates and enjoy!


Thiamine 0.5mg

Riboflavin 0.7mg

Niacin 14mg

Vitamin B6 1.7mg

Folate 159µg

Vitamin B12 4.5µg

Phosphorous 421mg

Magnesium 96mg

Zinc 2mg

Selenium 54µg


One Pan Chicken, Radishes & Broccoli40 minutes

Chicken Breast


Lemon (sliced into rounds)

Radishes (quartered)

Broccoli (chopped into florets)

Avocado Oil

361

18g

Saturated 3g

Trans 0g

Polyunsaturated 3g

Monounsaturated 11g

14g

Fiber 5g

Sugar 5g

36g

Cholesterol 103mg

Sodium 154mg

Potassium 1186mg

Vitamin A 902IU

Vitamin C 144mg

Calcium 101mg

Iron 2mg

Vitamin D 1IU

Vitamin E 2mg

Thiamine 0.3mg

Riboflavin 0.5mg

Niacin 15mg

Vitamin B6 1.5mg

Folate 130µg

Keep covered in the fridge up to 3 days.

Preheat oven to 375ºF (191ºC) and line a baking sheet with foil. Place chickenbreasts in the middle of the sheet, sprinkle with sea salt and black pepper (ifdesired), and top with sliced lemon.

Toss the radishes and broccoli with avocado oil and sea salt. Add veggies to thepan, around the chicken. Bake for 30 minutes, or until chicken is cookedthrough.

To serve, divide chicken and veggies between plates, and squeeze lemon juiceover top. Enjoy!


Vitamin B12 0.3µg

Phosphorous 415mg

Magnesium 81mg

Zinc 2mg

Selenium 36µg


One Pan Olive Pesto Pork Chops30 minutes

Black Olives (pitted, rinsed andpatted dry)

Garlic (clove)


Nutritional Yeast

Pork Chop

Green Beans (stems removed,chopped)

Cherry Tomatoes

Leeks (chopped into 1/2 inchmedallions)

601

45g

Saturated 9g

Trans 0g

Polyunsaturated 5g

Monounsaturated 29g

20g

Fiber 6g

Sugar 5g

31g

Cholesterol 78mg

Sodium 598mg

Potassium 950mg

Vitamin A 1936IU

Vitamin C 23mg

Calcium 141mg

Iron 8mg

Vitamin D 24IU

If you don't use all the pesto, you can add it to pasta, omelettes,sandwiches, or use as a dip for veggie sticks and crackers.

Refrigerate in an airtight container up to 3 days.

Preheat oven to 400ºF (204ºC) and line a baking sheet with foil.

In a food processor, combine black olives, garlic, olive oil and nutritional yeastuntil a paste forms. Set aside.

Add remaining ingredients to a large mixing bowl. Using your hands,generously coat the pork chops and veggies with your desired amount of olivepesto.

Transfer the pork chops and veggies onto the baking sheet in an even layer andbake for 25 minutes, or until pork is cooked through. Divide onto plates andenjoy!


Vitamin E 6mg

Thiamine 7.7mg

Riboflavin 7.7mg

Niacin 48mg

Vitamin B6 8.7mg

Folate 56µg

Vitamin B12 34.4µg

Phosphorous 293mg

Magnesium 65mg

Zinc 2mg

Selenium 40µg


Grilled Bruschetta Chicken30 minutes

Chicken Breast


Tomato (medium, diced)

Red Onion (finely diced)

Garlic (cloves, minced)

Basil Leaves (chopped)


Balsamic Vinegar

193

7g

Saturated 1g

Trans 0g

Polyunsaturated 1g

Monounsaturated 3g

6g

Fiber 1g

Sugar 1g

27g

Cholesterol 82mg

Sodium 88mg

Potassium 601mg

Vitamin A 1420IU

Vitamin C 16mg

Calcium 23mg

Iron 1mg

Vitamin D 1IU

Vitamin E 1mg

Thiamine 0.2mg

Riboflavin 0.2mg

Serve with grilled or roasted vegetables, quinoa or rice or your favoriteleafy green.

Sprinkle with feta, goat cheese or shredded mozzarella before serving.

Bake the chicken breasts in the oven at 350ºF (177ºC) for 30 minutes.

Preheat the grill to medium heat. Add the chicken breasts, season with sea saltand black pepper, and cook for about 10 to 15 minutes per side, or untilcooked through.

In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, andbalsamic vinegar. Season with sea salt and black pepper to taste.

To serve, top the chicken breasts with the bruschetta mix. Enjoy!


Niacin 11mg

Vitamin B6 1.0mg

Folate 40µg

Vitamin B12 0.2µg

Phosphorous 275mg

Magnesium 43mg

Zinc 1mg

Selenium 26µg


Grilled Asparagus15 minutes

Asparagus (woody endstrimmed)


Sea Salt (or more to taste)

35

2g

Saturated 0g

Trans 0g

Polyunsaturated 0g

Monounsaturated 1g

4g

Fiber 2g

Sugar 2g

2g

Cholesterol 0mg

Sodium 150mg

Potassium 203mg

Vitamin A 760IU

Vitamin C 6mg

Calcium 24mg

Iron 2mg

Vitamin D 0IU

Vitamin E 1mg

Thiamine 0.1mg

Riboflavin 0.1mg

Niacin 1mg

Vitamin B6 0.1mg

Folate 52µg

Vitamin B12 0µg

Phosphorous 52mg

Magnesium 14mg

Roast in the oven instead at 425ºF (218ºC) for 12 to 15 minutes.

Preheat grill over medium-low heat.

Toss asparagus in the olive oil. Place asparagus directly on the grill or on a grillmat. Grill for 10 to 12 minutes, rolling at the halfway point.

Remove from grill and season with salt. Enjoy!


Zinc 1mg

Selenium 2µg


Cauliflower Shepherd's Pie50 minutes

Cauliflower (chopped intoflorets)

Extra Virgin Olive Oil (divided)

Yellow Onion (diced)

Garlic (cloves, minced)

Extra Lean Ground Turkey

Mushrooms (sliced)

Carrot (diced)

Celery (diced)

Italian Seasoning

Sea Salt

307

17g

Saturated 4g

Trans 0g

Polyunsaturated 4g

Monounsaturated 8g

16g

Fiber 5g

Sugar 8g

26g

Cholesterol 84mg

Sodium 311mg

Potassium 1044mg

Vitamin A 5268IU

Vitamin C 75mg

Calcium 89mg

Iron 3mg

Vitamin D 20IU

Use cooked lentils instead of ground meat.

Preheat oven to 350ºF (177ºC).

Place cauliflower florets in a medium sized saucepan, cover with water andbring to a boil. Let the florets boil until they are soft, about 15 minutes.

While the cauliflower is boiling, heat half of the olive oil in a large frying panover medium heat. Add the onions and garlic, cook for 5 minutes or until onionsare translucent.

Add the meat, and cook until browned.

Add the mushrooms, carrots, celery, Italian seasoning, and salt. Continue tocook for a few minutes, until the meat is cooked through. Remove from heat.

Drain the cauliflower and discard cooking water. Return the cauliflower to thepot and add the other half of the olive oil and a sprinkle of salt. Mash well untilthe cauliflower becomes almost like a puree.

Transfer the meat mixture to a casserole or pie dish and distribute into an evenlayer. Top with the cauliflower mash and spread it evenly across the top.

Place in the oven and bake for 20 minutes. Turn the oven to a low broil andbroil for 10 minutes or until golden. Remove from oven and serve. Enjoy!


Vitamin E 1mg

Thiamine 0.2mg

Riboflavin 0.5mg

Niacin 9mg

Vitamin B6 0.8mg

Folate 114µg

Vitamin B12 1.4µg

Phosphorous 346mg

Magnesium 57mg

Zinc 4mg

Selenium 28µg


15 Minute Grilled Steak with Mint Pesto15 minutes

Slivered Almonds

Garlic (clove)

Mint Leaves (fresh)

Parsley


Lemon (juiced)

NY Striploin Steak

Sea Salt

Yellow Bell Pepper (de-seeded andsliced into 1/4's)

Red Onion (sliced into 1/8's)

Balsamic Vinegar

407

26g

Saturated 5g

Trans 0g

Polyunsaturated 2g

Monounsaturated 13g

18g

Fiber 4g

Sugar 3g

28g

Cholesterol 61mg

Sodium 1244mg

Potassium 784mg

Vitamin A 1103IU

Vitamin C 275mg

Calcium 73mg

Serve with quinoa, brown rice or sweet potato.

Blend up the pesto in advance and chop the veggies. Grill the veggies andsteak at time of meal.

Store in an airtight container in the fridge for up to three days.

In a food processor, combine the slivered almonds, garlic, mint, parsley, oliveoil and lemon juice. Pulse until a thick paste forms. Set aside.

Preheat grill to medium heat.

Rub steaks generously with sea salt. Place yellow peppers, red onion andsteaks on the grill. Cook for 4 to 5 minutes and then turn. Cook for another 4 to5 minutes. (Note: Time will vary depending on temperature. We found 4minutes per side was great for medium-rare.)

Remove veggies and steak from the grill. Toss the veggies in balsamic vinegarand drizzle with a splash of olive oil. Divide onto plates. Add the steak and topwith a spoonful of mint pesto. Enjoy!


Iron 4mg

Vitamin D 9IU

Vitamin E 2mg

Thiamine 0.1mg

Riboflavin 0.2mg

Niacin 6mg

Vitamin B6 0.6mg

Folate 62µg

Vitamin B12 0.8µg

Phosphorous 255mg

Magnesium 51mg

Zinc 4mg

Selenium 4µg


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