Sudbury Kettle Bell Program Week 3...Sudbury Kettle Bell Program - Week 3 Fruits 1 Apple 4.3 Avocado 2.6 Lemon 1 Lime 3 Navel Orange 1/2 cup Pineapple 6 cups Strawberries Vegetables

Sudbury Kettle Bell Program Week 3

Hello everyone,

Hope you all had a great week!

Did you know sleep is important for your metabolism and weight control? Leptin

and Ghrelin are your appetite controlling hormones. The more ghrelin you

produce, the more you stimulate hunger and leptin does the opposite. Less than

six hours of sleep triggers the area of your brain that increases your need for

food while also depressing leptin and stimulating ghrelin.

Also, when you don’t sleep enough, your cortisol levels rise. Cortisol activates

reward centers in your brain that make you want food. So make sure you are

getting enough sleep.

I wanted to share a few of my favorite websites for recipes:

Sprouted Kitchen

My New Roots

Whole 30

Oh She Glows

Chocolate Covered Katie

Have a great weekend!

Yours in health,

Dr. Kallie Doucette, ND

Mon Tue Wed Thu Fri Sat Sun

Breakfast

Lunch

Snack 1

Dinner

Snack 2

Baked Strawberry Rhubarb Oatmeal… Baked Strawberry Rhubarb Oatmeal… Eggs n' Guac Breakfast Bowl… Apple Cinnamon Overnight Oats… Apple Cinnamon Overnight Oats… Paleo Huevos Rancheros… Paleo Huevos Rancheros…

Hearty Kale & Apple Tuna Salad… Pan Seared Haddock with Pineapple Salsa… Grilled Chicken Caesar Lettuce Wraps… Quinoa Kale Fritters… Pistachio Crusted Salmon… Cleaned Up Shepherd's Pie… Hearty Kale & Apple Tuna Salad…

Hummus Dippers… Hummus Dippers… Fresh Strawberries… Orange Hummus Dippers… Orange Fresh Strawberries…

Pan Seared Haddock with Pineapple Salsa… Grilled Chicken Caesar Lettuce Wraps… Quinoa Kale Fritters… Pistachio Crusted Salmon… Cleaned Up Shepherd's Pie… BBQ Chicken with Grilled Balsamic Vegetables… Bruschetta Flatbread…

Chocolate Almond Butter Pudding… Chocolate Almond Butter Pudding… Chocolate Almond Butter Pudding… Brown Rice Chips with Salsa… Brown Rice Chips with Salsa… Sour Cream n' Onion Kale Chips… Sour Cream n' Onion Kale Chips…

Sudbury Kettle Bell Program - Week 3

Fruits

1 Apple

4.3 Avocado

2.6 Lemon

1 Lime

3 Navel Orange

1/2 cup Pineapple

6 cups Strawberries

Vegetables

2 cups Baby Spinach

1/8 cup Basil Leaves

1/2 heads Boston Lettuce

6.6 Carrot

2.8 heads Cauliflower

10 stalks Celery

1/4 cup Cilantro

1/4 Cucumber

8.4 Garlic

1/2 Green Bell Pepper

1/2 Jalapeno Pepper

6.7 cups Kale Leaves

1/8 cup Mint Leaves

2 cups Mixed Greens

1.3 cups Mushrooms

3 cups Parsley

1/2 cup Portobello Mushroom

1/2 Red Bell Pepper

0.32 cup Red Onion

1/2 cup Rhubarb

4 leaves Romaine

0.3 Sweet Onion

5 Sweet Potato

3 Tomato

2.6 Yellow Bell Pepper

3.4 Yellow Onion

1/4 Zucchini

Bread, Fish,

Meat & Cheese

3.3 Chicken Breast

1.3 lbs Extra Lean Ground Chicken

1/8 cup Feta Cheese

2 Haddock Fillet

2.3 cups Hummus

6 Salmon Fillet

Breakfast Boxed & Canned Condiments &

1/4 cup Almond Butter

1/4 cup Maple Syrup

1 cup Organic Salsa

5/8 cup Organic Vegetable Broth

0.17 cup Quinoa

1/2 cans Tuna

Oils

2 tbsps Apple Cider Vinegar

1/2 tbsp Balsamic Vinegar

3.5 tbsps Coconut Oil

1.5 tbsps Dijon Mustard

0.71 cup Extra Virgin Olive Oil

1/2 tsp Tabasco Sauce

1.3 tbsps Yellow Mustard

Seeds, Nuts &

Spices

7/8 tsp Black Pepper

1/3 cup Cashews

1 tbsp Chia Seeds

1.5 tsps Cinnamon

1.3 tsps Dried Thyme

1/4 tsp Garlic Powder

1/8 tsp Nutmeg

1/4 tsp Onion Powder

1/4 tsp Paprika

1/6 cup Pecans

3/8 cup Pine Nuts

3/4 cup Pistachios

1.6 tsps Sea Salt

Sea Salt & Black Pepper

0.12 cup Sunflower Seeds

1/2 cup Walnuts

Baking

0.27 cup Almond Flour

0.17 cup Cocoa Powder

0.06 cup Fancy Molasses

1.6 cups Oats

1 tbsp Raw Honey

1/4 tsp Vanilla Extract

Cold

7.2 Egg

2.5 cups Unsweetened Almond Milk

Frozen

3 Brown Rice Tortillas

1.3 cups Frozen Peas

Other

3/4 cup Water

Grilled Chicken Caesar Lettuce Wraps#lunch #dinner #paleo #eggfree #glutenfree #nutfree #appetizer #barbecue

13 ingredients 40 minutes

Notes

Make the roasted garlic dressing up in advance. Store in the fridge

up to a week. Chicken can also be grilled in advance.

Time Saver

Directions

Preheat the grill over medium heat.1.

Slice the head off the garlic bulb and peel away the skin. Drizzle with a splash of

extra virgin olive oil and sprinkle with sea salt and black pepper. Wrap tightly

with foil and place on the grill for 30 minutes.

2.

In a small bowl, combine the paprika, black pepper, onion powder, garlic

powder and sea salt. Mix well.

3.

Toss the chicken breast in lime juice then coat with your spice mixture on both

sides. Place chicken on the grill with the garlic and grill for 10 to 15 minutes per

side or until chicken is cooked through.

4.

Remove roasted garlic from the grill and carefully open up the foil. Let cool. In a

blender or food processor, add your lemon juice, olive oil and dijon mustard

and then squeeze the flesh of the roasted garlic in as well. Discard the skin.

Season the dressing with sea salt and black pepper and blend well until smooth

and creamy.

5.

Remove chicken from the grill and dice with a knife.6.

Plate lettuce wraps and top with diced chicken. Drizzle with roasted garlic

dressing, wrap and enjoy!

7.

2 Servings

Ingredients

1/2 Garlic (whole bulb)•

Sea Salt & Black Pepper (to

taste)

•

1/4 tsp Paprika•

1/4 tsp Black Pepper•

1/4 tsp Onion Powder•

1/4 tsp Garlic Powder•

1/4 tsp Sea Salt•

1/2 Lime (juiced)•

2 Chicken Breast•

1/2 Lemon (juiced)•

2 tbsps Extra Virgin Olive Oil (plus

some extra for roasting

garlic)

•

1/2 tbsp Dijon Mustard•

1/2 heads Boston Lettuce (washed and

pulled apart into leaves)

•

Use an oven pre-heated to 400 instead.No Grill

Add quinoa to your wraps.More Carbs

Use roasted chickpeas instead of chicken.Vegan

Pan Seared Haddock with Pineapple Salsa#lunch #dinner #vegetarian #paleo #eggfree #glutenfree #nutfree #dairyfree #barbecue


Notes

Grill pineapple, tomato, red pepper and red onion on the grill

before chopping for the salsa. Grill the fish afterwards.

BBQ Version

Any type of white fish will do.No Haddock

Use chicken breast or steak instead.No Fish

Skip the fish and use a veggie burger instead.Vegan

Serve with brown rice or quinoa.More Carbs

Directions

Combine pineapple, avocado, tomato, red pepper, cucumber, red onion, mint,

lime juice and olive oil in a bowl. Season with sea salt and black pepper to taste.

Toss well and set aside.

1.

Heat coconut oil over medium heat in a large skillet. Pan fry the haddock fillets

3 - 4 minutes per side or until fish flakes with a fork.

2.

Divide greens and cod fillets between plates. Top with a large spoonful or two

of pineapple avocado salsa. Enjoy!

3.

2 Servings

Ingredients

1/2 cup Pineapple (diced)•

1/2 Avocado (diced)•

1/2 Tomato (diced)•

1/2 Red Bell Pepper (diced)•

1/4 Cucumber (diced)•

1/8 cup Mint Leaves (chopped)•

1/8 cup Red Onion (diced)•

1/2 Lime (juiced)•

1/4 tbsp Extra Virgin Olive Oil•


taste)

•

1/4 tbsp Coconut Oil•

2 Haddock Fillet•

2 cups Mixed Greens•

Orange#snack #vegan #vegetarian #paleo #glutenfree #dairyfree #dessert #eggfree #nutfree


Directions

Slice into wedges or peel and section. Enjoy!1.

1 Servings

Ingredients

1 Navel Orange•

Eggs n' Guac Breakfast Bowl#paleo #breakfast #lunch #nutfree #glutenfree #dairyfree


Notes

Keep refrigerated in an air-tight container up to 3 days.Storage

Hard boil your eggs in advance to save time.Prep Ahead

Add chili flakes.Make it Spicy

Skip the eggs and add cooked chickpeas instead.Make it Vegan

Try adding hot sauce, sunflower seeds, pumpkin seeds or hemp

hearts.

Extra

Toppings

Directions

Place eggs in a pot of cold water, bring to a boil, then simmer for 5-6 minutes.

Peel the eggs and slice in half.

1.

Make guacamole by mashing avocado and mixing with lemon, sea salt and

pepper to taste.

2.

Divide spinach into bowls and top with guacamole, egg, red onion and olive oil.

Enjoy!

3.

1 Servings

Ingredients

2 Egg•

1/2 Avocado•



taste)

•

2 cups Baby Spinach•

0.06 cup Red Onion (thinly sliced)•


Brown Rice Chips with Salsa#snack #eggfree #nutfree #vegan #vegetarian #glutenfree #dairyfree #appetizer


Notes

Flavour your chips by brushing them with a bit of olive oil and spices

before baking. Sea salt, cumin and chili powder all work great!

Flavoured

Chips

Squeeze a lime wedge over the chips after baking.Extra Mexican

Flavour

Directions

Preheat oven to 415. Defrost brown rice tortillas and slice into 1/8's using a

pizza cutter. Place on a baking sheet and bake for 6 minutes.

1.

Remove chips from oven. Serve with salsa. Enjoy!2.

1 Servings

Ingredients

1 Brown Rice Tortillas•

1/2 cup Organic Salsa•

Apple Cinnamon Overnight Oats#vegetarian #eggfree #breakfast #glutenfree #dairyfree

11 ingredients 8 hours

Notes

Add hemp seeds or a spoonful of nut butter.More Protein

Heat in the microwave for 30 to 60 seconds before eating.Warm it Up

Use honey to sweeten instead.No Maple

Syrup

Directions

Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg,

vanilla extract and water in a large glass container. Stir well to evenly mix. Cover

and store in the fridge overnight.

1.

Remove from fridge. Use single-serving size jars (250 mL or 500 mL in size) and

place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer

of diced apple followed by a layer of chopped walnuts. Repeat until all

ingredients are used up.

2.

Store in the fridge up to 4 days or until ready to eat. Add an extra splash of

almond milk and/or a drizzle of honey (optional).

3.

2 Servings

Ingredients

3/4 cup Oats (quick oats work best)•

3/4 cup Unsweetened Almond Milk•

1 tbsp Chia Seeds•

1/2 tbsp Maple Syrup•

1/2 tbsp Raw Honey•

1/2 tsp Cinnamon•

1/8 tsp Nutmeg•

1/4 tsp Vanilla Extract•

1/4 cup Water•

1/2 Apple (cored and diced)•

1/2 cup Walnuts (chopped)•

Hummus Dippers#snack #nutfree #eggfree #vegetarian #vegan #glutenfree #dairyfree


Notes

Make your own hummus! Check out our Sweet Potato Hummus or

Green Pea Hummus recipes.

Homemade

Substitute in different veggies like cucumber or zucchini.Mix it Up

Directions

Slice your pepper, carrot and celery into sticks.1.

Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each

with ¼ cup hummus. Then place the veggie sticks into the hummus so that they

are standing vertically. Seal the jar and place in the fridge until ready to eat.

2.

1 Servings

Ingredients

1/4 Yellow Bell Pepper•

1/4 Carrot•

1 stalk Celery•

1/4 cup Hummus•

Fresh Strawberries#vegan #vegetarian #eggfree #snack #nutfree #dessert #glutenfree #dairyfree


Notes

Once strawberries are washed, they tend not to last as long. So do

not wash until you are ready to eat.

Make Them

Last

Directions

Wash strawberries under cold water and remove the stems. Dry well. Slice and

divide into bowls. Enjoy!

1.

1 Servings

Ingredients

1 cup Strawberries•

Pistachio Crusted Salmon#dinner #paleo #eggfree #glutenfree #dairyfree


Notes

Serve with a side of baby spinach drizzled with leftover pestoMore Veg

Saute the cauliflower rice in a bit of olive oil before servingLikes it Warm

Directions

Preheat oven to 375. Line a baking sheet with parchment paper.1.

Place pistachios and sea salt in a blender and pulse just until coarse but not into

a fine powder. (Do not over process!)

2.

Lay fillets on the baking sheet and coat with the pistachio mixture. Place in the

oven and bake for 15 minutes or until fish flakes with fork.

3.

Meanwhile, create your pesto by combining the pine nuts, garlic, parsley, olive

oil and lemon juice in the food processor. Blend until smooth and transfer to a

jar.

4.

Create your cauliflower rice by adding the florets to the food processor. Process

until the cauliflower has a rice-like consistency. Transfer into a bowl.

5.

Remove the salmon from the oven. To serve, add a few spoonfuls of cauliflower

rice to the plate and top with salmon. Add a spoonful of pesto and garnish with

a lemon wedge. Enjoy!

6.

2 Servings

Ingredients

1/4 cup Pistachios (removed from

shell)

•

1/8 tsp Sea Salt•

2 Salmon Fillet•

1/8 cup Pine Nuts•

1/2 Garlic (clove, minced)•

1 cup Parsley (chopped)•

2 tbsps Extra Virgin Olive Oil•


1/2 heads Cauliflower (chopped into

florets)

•

BBQ Chicken with Grilled Balsamic Vegetables#dinner #barbecue #paleo #eggfree #nutfree #glutenfree #dairyfree

16 ingredients 1 hour

Notes

Directions

Heat olive oil in a saucepan over medium heat. Add red onion and saute for

about 5 minutes or until soft. Add garlic and saute for another minute. Add in

diced tomatoes and stir occasionally for 10 minutes. Add in tabasco, vinegar,

mustard, molasses, honey and salt. Stir well. Reduce heat and let barbecue

sauce simmer for 25 minutes.

1.

Transfer to blender and blend until smooth. Let cool while you prepare the rest.2.

Place all diced vegetables in a bowl and toss with olive oil. Transfer to a grilling

basket.

3.

Preheat grill on medium heat. Add vegetables and chicken breasts. Use a brush

to coat the chicken breasts with barbecue sauce. Toss the vegetables

occasionally. After 8 to 10 minutes, flip the chicken breasts and coat with

barbecue sauce again. Cook for another 8 to 10 minutes or until chicken is

cooked through.

4.

Once chicken is cooked through, transfer to a plate. Transfer grilled vegetables

back into bowl and toss with balsamic vinegar.

5.

Plate chicken and grilled veggies. Serve with extra barbecue sauce if you desire.

Enjoy!

6.

1 Servings

Ingredients


1/8 cup Red Onion (chopped)•

3/4 Garlic (cloves, minced)•

1/2 Tomato (diced)•

1/2 tsp Tabasco Sauce•

1 tbsp Apple Cider Vinegar•

1 tbsp Yellow Mustard•

0.06 cup Fancy Molasses•

1/2 tbsp Raw Honey•

1/8 tsp Sea Salt•

1 Chicken Breast•

1/4 Yellow Onion (coarsely

chopped)

•

1/4 Zucchini (coarsely chopped)•

1/2 cup Portobello Mushroom

(coarsely chopped)

•

Preheat the oven to 350. Marinate the chicken in the barbecue

sauce ahead of time. Roast the chicken and the veggies together on

a large baking sheet for 30 minutes or until chicken is cooked

through.

No BBQ 1/4 Yellow Bell Pepper (coarsely

chopped)

•

1/4 tbsp Balsamic Vinegar•

Cleaned Up Shepherd's Pie#paleo #eggfree #dinner #glutenfree #dairyfree

16 ingredients 2 hours

Notes

Directions

Cook your ground chicken in a skillet over medium heat. Stir every minute until

cooked through. Drain liquid and transfer to a bowl. Set aside.

1.

Place the skillet back over medium heat and add olive oil. Add the onion and

carrot and cook for 8 to 10 minutes or until carrot starts to soften. Add the

garlic, mushrooms and thyme and cook for another 5 minutes.

2.

Transfer your cooked ground chicken back into the skillet. Add the flour and stir

until well mixed. Add the vegetable broth and stir in half the salt and half the

black pepper. Bring to a simmer stirring frequently. Once simmering, add the

peas and stir well to evenly mix. Now transfer the mixture into a casserole dish

and spread evenly across the bottom. Set aside.

3.

Preheat the oven to 350.4.

Steam your sweet potato chunks and cauliflower florets together in a large

steaming basket. Once they are tender (about 10 to 15 minutes), transfer to

your food processor. Add the almond milk, coconut oil and remaining sea salt

and black pepper. Process until smooth and creamy.

5.

Transfer the potato mix to the casserole dish and spread it evenly so it covers

the meat and vegetable mix. Bake in the oven for 25 minutes (or longer if you

like the edges crispy).

6.

Remove from oven. Let cool for about 5 minutes. Cut into slices and lift onto

plates with a spatula. Enjoy!

7.

2 Servings

Ingredients

1/4 lb Extra Lean Ground Chicken•


1/2 Yellow Onion (chopped)•

3/4 Carrot (diced)•


1/4 cup Mushrooms (sliced)•

1/4 tsp Dried Thyme•

0.03 cup Almond Flour•

1/8 cup Organic Vegetable Broth•

1/8 tsp Sea Salt (divided)•

1/8 tsp Black Pepper (divided)•

1/4 cup Frozen Peas•

1 Sweet Potato (peeled and

cut into 2 inch chunks)

•

1/4 heads Cauliflower (cut into florets)•

Use 2 cans of cooked lentils instead of ground chicken and skip the

first step.

Vegetarian &

Vegan

Cut the recipe in half and bake in a square pan.Mini Version

Store in an airtight container in the freezer for a great meal down

the road.

Leftovers

Skip the sweet potato and double up on the cauliflower.Less Carbs


1/2 tbsp Coconut Oil•

Paleo Huevos Rancheros#breakfast #paleo #vegetarian #nutfree #glutenfree #dairyfree


Notes

Serve with brown rice tortillas (not paleo).More Carbs

Serve with tabasco sauce.More Spicy

Directions

Heat half of the coconut oil in a large skillet over medium heat. Add jalapeno,

green pepper and onion. Sautee for 5 minutes or until onion is translucent. Add

in tomatoes and stir well. Season with sea salt and pepper to taste. Let simmer

for at least 15 minutes or until mixture thickens. Set aside.

1.

Heat the remaining coconut oil in a non-stick pan and fry eggs (sunnyside up).2.

Assemble Huevos Rancheros by plating two large romaine leaves and adding

some of your homemade salsa overtop. Add fried eggs and then top with

avocado slices and cilantro. You can use the romaine leaves to wrap up the

goodness or just eat it as is. Enjoy!

3.

1 Servings

Ingredients

1/4 tbsp Coconut Oil (divided)•

1/4 Jalapeno Pepper (seeds

removed and finely

chopped)

•

1/4 Green Bell Pepper (finely

chopped)

•

1/4 Yellow Onion (finely

chopped)

•

1/2 Tomato (chopped)•


taste)

•

2 Egg•

1/2 Avocado (peeled and cut

into slices)

•

1/8 cup Cilantro (optional)•

2 leaves Romaine (washed)•

Sour Cream n' Onion Kale Chips#snack #appetizer #vegetarian #vegan #eggfree #glutenfree #dairyfree


Notes

Store in the freezer to keep crunchy.Keep Them

Crunchy

If chips lose their crispness over time, throw them in the oven at 350

for 2 to 5 minutes to crisp them back up.

Crunch Them

Back Up

Directions

Preheat oven to 350. Line a baking sheet with foil, shiny side facing down.

Lightly grease with a splash of extra virgin olive oil.

1.

Place apple cider vinegar, onion, cashews, sea salt and water together in a

blender or food processor. Blend until a creamy consistency forms.

2.

Place kale leaves in a large bowl and pour cashew mixture over top. Massage

the mixture into the kale leaves.

3.

Arrange kale leaves across the foil in a single layer. Don't overcrowd. You will

need to bake in a few batches.

4.

Bake in the oven for 10 to 15 minutes or until crispy. Keep a close eye after the

10 minute mark so you don't burn them. You may need to remove some and

give others a bit more time to crisp up.

5.

Throw into a bowl and enjoy!6.

2 Servings

Ingredients

1 tbsp Apple Cider Vinegar•

1/8 Sweet Onion (finely diced,

about 1/4 cup)

•

1/3 cup Cashews•

1/4 tsp Sea Salt•

1/6 cup Water•

4 cups Kale Leaves (cut into large

pieces, about 1 bunch of

kale)

•

Baked Strawberry Rhubarb Oatmeal#breakfast #vegetarian #glutenfree #dairyfree


Directions

Preheat the oven to 375. Place strawberries, rhubarb and half your maple syrup

in a mixing bowl. Toss well and spread across the bottom of a lightly greased

square baking pan (I use 8 x 8).

1.

In another mixing bowl, whisk together the milk, egg and remaining maple

syrup. Stir in the oats and cinnamon. Stir until well mixed.

2.

Pour the oat mixture evenly across the strawberry and rhubarb in the pan.

Sprinkle chopped pecans across the top and bake in the oven for 40 minutes.

Enjoy while it's hot!

3.

2 Servings

Ingredients

1 cup Strawberries (sliced)•

1/2 cup Rhubarb (diced)•

1.5 tbsps Maple Syrup (divided)•


1/2 Egg•

3/4 cup Oats•

1 tsp Cinnamon•

1/6 cup Pecans (chopped)•

Bruschetta Flatbread#dinner #lunch #appetizer #nutfree #eggfree #appetizer #glutenfree


Directions

Preheat oven to 410. Add the tomatoes, garlic, basil, vinegar, olive oil, feta, salt

and pepper to a mixing bowl. Toss well and let sit for 15 minutes to marinate.

1.

Spread the mixture over the brown rice tortillas using a slotted spoon to drain

the excess liquid (too much liquid will make the tortilla soggy). Top with cooked,

diced chicken breast (optional). Place on a piece of foil and bake for 14 minutes.

2.

Remove from oven. Run a lifter between the foil and tortilla to detach any parts

that might have become stuck while baking. Slide onto a plate and slice with a

pizza cutter. Enjoy!

3.

1 Servings

Ingredients

1 Tomato (finely diced)•



1/8 cup Basil Leaves (chopped)•

1/4 tbsp Balsamic Vinegar•

1/8 cup Feta Cheese (crumbled)•


taste)

•

1 Brown Rice Tortillas•

1/4 Chicken Breast (cooked and

diced)

•

Quinoa Kale Fritters#dinner #vegetarian #barbecue #glutenfree #dairyfree


Directions

Cook quinoa by placing quinoa and water in a sauce pan. Place over medium-

high heat and bring to a boil. Once boiling, cover and reduce heat to low. Let

simmer for 12 minutes. Remove from heat, fluff with a fork and set aside.

1.

In a frying pan, heat half the coconut oil over medium heat. Saute onion until

golden (about 5 minutes). Then add kale and stir just until wilted (1 - 2 minutes).

Remove from heat.

2.

In a large mixing bowl whisk the eggs. Then add in the quinoa, kale/onion

mixture, garlic, salt and pepper. Stir well. Let cool for 15 minutes then add in the

oats and almond meal. Mix well.

3.

With clean hands, form even patties with the mixture and place on a piece of

waxed paper.

4.

In a large skillet, heat remaining coconut oil over medium heat. Use a lifter to

transfer the fritters from the wax paper to the frying pan. Fry the fritters about 6

minutes per side or until golden brown.

5.

To make the Tangy Avocado Spread: In a bowl mash avocado with a fork. Add

the lemon juice and yellow mustard. Beat with a fork until a creamy consistency

forms. Season with a pinch of sea salt and pepper.

6.

Serve the fritters on organic bread or on a bed of spinach lightly tossed in olive

oil and top with Tangy Avocado Spread.

7.

2 Servings

Ingredients

0.17 cup Quinoa•

0.33 cup Water•

0.33 tbsp Coconut Oil (divided)•

0.67 Egg (whisked)•

0.17 Sweet Onion (diced)•

1 Garlic (cloves, minced)•


taste)

•

0.67 cup Kale Leaves•

0.11 cup Oats•

0.11 cup Almond Flour•

0.33 Avocado (peeled and sliced)•

0.33 Lemon (juiced)•

0.33 tbsp Yellow Mustard•

Hearty Kale & Apple Tuna Salad#lunch #dinner #paleo #nutfree #eggfree #glutenfree #dairyfree


Directions

Place all ingredients together in a large salad bowl. Add olive oil and mustard

and toss well. Season with sea salt and pepper to taste. Enjoy!

1.

1 Servings

Ingredients

1/4 cans Tuna (drained)•

1/2 stalks Celery (diced)•

1 cup Kale Leaves (finely sliced)•

1/4 Carrot (grated)•

1/4 Apple (diced)•

0.06 cup Sunflower Seeds•

1/2 tbsp Dijon Mustard•



taste)

•

Chocolate Almond Butter Pudding#snack #vegan #vegetarian #paleo #glutenfree #dairyfree #dessert #eggfree


Notes

Use cacao powder instead.No Cocoa

Powder

Use peanut butter or any type of nut butter.No Almond

Butter

Toasted coconut, hemp seeds, crushed nuts, coconut whipped

cream or fresh fruit.

Optional

Toppings

Add ground flax seeds before blending.More Fibre

Directions

Combine all ingredients in a food processor or blender and blend until smooth

and creamy. You may need to occasionally scrape down the sides. Try adding

maple syrup gradually to see how much you need for sweetness. Feel free to

add a dash of cinnamon or vanilla extract for extra flavour.

1.

Divide into small bowls, add your choice of toppings or enjoy as is!2.

3 Servings

Ingredients

2 Avocado (peeled and pits

removed)

•

2 tbsps Maple Syrup•


0.17 cup Cocoa Powder•

1/4 cup Almond Butter•

Documents

Sudbury Kettle Bell Program Week 3...Sudbury Kettle Bell Program - Week 3 Fruits 1 Apple 4.3 Avocado 2.6 Lemon 1 Lime 3 Navel Orange 1/2 cup Pineapple 6 cups Strawberries Vegetables