Recipe: Chicken with Sautéed Onions and Lemon

Serving Size: 3 Servings

Ingredients: 

• 6 pastured chicken thighs, boned but with skin

• 1 Tbsp. Coconut oil

• 1 sweet onion, halved and thinly sliced

• 1-2 garlic cloves, thinly sliced

• 1/2 lemon thinly sliced

• 1/4 cup organic chicken or vegetable broth

• 2 Tbsp. fresh flat-leaf parsley

• Salt and pepper, to taste

Directions: 

1. Season chicken with salt and pepper. In a large sauté pan over medium heat, place chicken skin side down in a preheated pan with extra virgin olive oil or unrefined coconut oil. *The trick is not to turn the chicken over until the pieces are well browned.

2. When both sides are browned and cooked through, remove chicken from pan and continue with remaining pieces. Remove chicken from pan. Pour off all but 2 tbsp.’s of the remaining oil. Add onions. Season with salt and pepper, to taste. Sauté onions until almost golden brown. Add the garlic and cook until onions are golden.

3. Add the lemon slices and sauté for one minute. Add the stock and stir. Add the chicken back to the pan. Add the parsley and stir. Check for proper seasoning. Enjoy!

Photo Credit: Canva by Atide from Getty Images

Recipe: Homemade Mayo

Serving Size: 32 Servings (1 Tbsp. per serving)

Ingredients:

• 3 pasteurized large eggs

• 1.5 tsp. dry mustard

• 1 tsp. Himalayan pink salt

• 1/4 cup fresh lemon juice

• 1 small garlic clove, peeled

• 1 cup unrefined coconut oil

• 1/2 cup extra virgin olive oil

• 1/2 cup fresh basil chopped

Directions: 

1. Combine the two oils in a small bowl and set aside. Put the eggs, mustard, salt, and lemon juice into blender and process 10 seconds to mix. While the machine is running, drop in the peeled garlic clove.

2. Very slowly pour the mixed oils into the blender while running. Process until all of the oil is incorporated. The mixture will be the consistency of mayonnaise.

3. Add chopped basil & stir to combine. Refrigerate for 1 hour before using it. Soooo good ☺

4. Stays good in the refrigerator for about a week!

Photo Credit: Canva by

Recipe: Sprouted Smoothie

Serving Size: 1 Serving

Ingredients:

• 1 cup water

• 2 cups organic baby spinach

• ½ banana, 

• cup frozen blueberries

• ¼ cup frozen blackberries

• ½ cup sprouts

• 3 ice cubes

• vanilla protein - optional

Directions:

1. Blend all together and enjoy! :-)

Photo Credit: Canva by ildipapp

Recipe: How to Hard Boil an Egg

Ingredients: 

• 4-6 eggs (you can make as many as you want at a time)

Directions: 

1. Fill a small saucepot halfway with water & add your eggs. Do not crowd the pot.

2. Bring water to a boil over medium-high heat. When the water boils, remove the pot from the heat and set it aside with a tight lid for 15 minutes.

3. Drain water and place eggs in a bowl with cold water & ice. Peel when ready to use!

Photo Credit: Canva by Charlie4mav from Getty Images

Recipe: Grab and Go Salad Recipe

4 days worth of lunches in this recipe! 

I’ve got a really simple but delicious no cook grab-and-go salad recipe for you today!

Meal prep plays a big role in sticking to your nutrition game-plan, and this recipe will help make your life a lot easier AND stay on track with your goals.

It’s perfect for bringing to work and you can customize it based on your taste and what veggies you have on hand. Feel free to experiment because you can’t go wrong!

Also – you can amp up the protein quotient on this by adding your choice of protein just before serving. Try shrimp, chicken, cooked beef, black or pinto beans, or tofu.

Store this as-is, without the dressing or protein, otherwise, it could get soggy.

Serving Size: 4 Servings

 Ingredients:

• 4 cups/big handfuls shredded cabbage or dark leafy green lettuce

• 2 tbsp chopped fresh herbs

• 2 cups cooked quinoa or brown rice

• 2 bell peppers (your choice of color), chopped

• 4 medium carrots, peeled and chopped

• 1 medium cucumber, chopped

• 2 stalks celery, chopped

• 1 cup beets, chopped

• 1 tbsp sesame seeds

• OPTIONAL: 2 cups shrimp, shredded cooked chicken, or other protein choice

Peanut Sauce:

• ½ cup (130 g) peanut or almond butter

• ¼ cup (60 ml) lower-sodium coconut aminos

• ¼ cup (60 ml) water

• 1 tbsp rice vinegar

• 1 tbsp honey or maple syrup

• 1 clove garlic, minced

Directions:

1. Get 4 reusable glass containers. Place equal amounts of all of the ingredients in the containers, EXCEPT your optional protein choice.

2. In a medium bowl, whisk together the ingredients and pour equal amounts into ¼-cup containers.

3. Store in the fridge until ready to eat. To serve, stir ½ cup of your protein choice into the salad, shake the dressing well, and pour it over the top of the salad.  Mix well and enjoy!

Photo Credit: Canva by grThirteen by Getty Images

Recipe: Roasted Broccoli and Garlic

Serving Size: 3 - 4 Servings

Ingredients

• 1 entire broccoli (about 1.5 pounds) Cut into florets. (if you want to use the stems, cut into bite-sized pieces) (this is great with cauliflower, too!)

• 2 Tbsp. Extra Virgin Olive Oil

• 1 entire garlic, cloves peeled. (I prefer not to slice the cloves, but you can if you like)

• Himalayan Pink Salt & Freshly Ground Pepper to taste

Directions

1. Preheat oven to 450 degrees. In a large bowl, drizzle the olive oil over the broccoli. Add the garlic, salt, and pepper and toss well with your hands.

2. Spread the mixture on a large baking sheet, trying not to let any broccoli overlap. Cook for about 20 min. or until the edges of broccoli are crispy!

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Amazing Detox Soup

Serving Size: 4 Servings

Prep Time: 30 Minutes

Ingredients:

• 2 tbsp. Extra Virgin Olive Oil

• 1 shallot, raw (peeled & sliced)

• 2 Garlic (2 cloves, minced)

• 2 tbsp. Ginger (fresh, peeled and grated)

• 4 cups Organic Chicken Broth (same as 32 ounces)

• 1 Carrot (peeled and chopped)

• 1 Beet (golden, peeled and sliced)

• 1 cup Broccoli (florets, chopped)

• 1/4 head Cauliflower (florets, chopped)

• 1 serrano pepper (optional, sliced)

• 1 cup Purple Cabbage (chopped)

• 1 Red Bell Pepper (chopped)

• 1 Zucchini (chopped)

• 1 Sea Salt & Black Pepper (to season)

• 2 cups Kale Leaves (chopped)

• 1 cup Cherry Tomatoes (sliced in half)

Directions:

Heat the olive oil in a large soup pot over medium heat. For a few minutes, sauté shallots, garlic, and ginger for about 3-4 minutes until softened.

Add chicken broth and raise heat to bring to a simmer. Add carrots and beets and simmer for 3-4 more minutes.

Add broccoli, cauliflower, and serrano pepper (if using) and simmer for another couple of minutes. The veggies should be just barely tender. If not, cook a little longer.

Add in the rest of your vegetables (cabbage, red pepper zucchini). Bring to a boil, and then reduce heat to a low simmer. Vegetables should be tender, but not soft.

Add in spinach and tomatoes. Season with salt and pepper.  Enjoy!

Photo Credit: Canva - jenifoto from Getty Images Pro

Recipe: Sautéed Shrimp

Serving Size: 2 Servings 

Ingredients:

• 2 Tbsp. Grass-fed Butter (or olive oil)

• 8-12 ounces Wild-Caught Shrimp, shelled & deveined

• 1 Red or Yellow Bell Pepper

• 2 garlic cloves, minced

• Himalayan Pink Salt & fresh ground pepper to taste

• 1 tsp. fresh thyme, chopped

Directions: 

1. In a skillet, melt the butter over medium-low heat. Add the bell peppers and cook for about a few minutes until softened. Add garlic and cook until fragrant (about 30 seconds)

2. Add the shrimp and salt and pepper and sauté for 5-6 minutes (until shrimp is no longer translucent)

3. Add the thyme, mix all of the ingredients one last time, and enjoy!

***Shrimp cooks very fast, so a good rule of thumb is to remove the pan from the heat as they are almost finished cooking. Once you remove the pan from the heat, continue tossing and the heat of the pan will continue to cook them until they’re done.

Photo Credit: Canva by Fudio from Getty Images Pro

Recipe: Brent's Winter Stew

Serving Size: 4 Servings

Ingredients:

• 1-2 lbs Stew Meat 

• 4 Handfuls of Carrots

• 1.5 Onion 

• 3-5 Large Potatoes

• 3+ Garlic Cloves….depending on taste 

• Big Pinch of Cherry wood smoked sea salt 

• 3 Pinches of black pepper

• 3-5 Bay leaves 

• 8-10 allspice “balls” 

• 2 bouillon cubes (we use no beef, beef flavor)

• We also stuffed a tea ball with dried rosemary and thyme

Directions:

Peel and cut carrots and potatoes into fairly large chunks

Peel/Mince garlic - or you can throw these in whole they will turn into mush 

Chop up the onion into fairly big pieces  

Brown stew meat in a pan on medium-high heat 

Add all the contents to a large pot and then add enough water until everything is covered. Simmer on medium-low for an hour and enjoy!

Photo Credit: Canva - robynmac from Getty Images Pro

Recipe: Classic Lentil Soup

This is a favorite comfort food soup! This classic lentil soup is warm, hearty, and filling … and it’s even better the second day.

Serving Size: 2 Servings

Ingredients: 

• 2 tbsp avocado or olive oil

• 2 onions, diced

• 1 carrot, chopped

• ½ tsp dried thyme

• ½ tsp dried marjoram

• 3 cups of vegetable or chicken stock

• 1 cup lentils (rinsed and drained)

• 1 pinch salt

• ¼ cup fresh parsley

• 1 16-ounce can tomatoes

• Optional: crumbled goat cheese

Directions:

Heat the oil in a large soup pot and sauté the onions and carrot for 3 to 5 minutes, until they are softened. Add dried herbs and sauté 1 minute. 

Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender, about 45 minutes.

When it’s done, place in bowls and serve. 

Optional: when serving, put 2 tablespoons of goat cheese each in each bowl before adding the soup for a creamier version.

Photo Credit: Canva - CGissemann from Getty Images Pro