rice bowl w/cilantro chutney and soft scrambled eggs

gf - optional v

• 2 cups basmati rice

• 4 cups bone broth (or veggie/mushroom)

• Turmeric

• Salt

• Eggs

• Butter or ghee

• 2.5 cups fresh cilantro

• Lime

• Fresh ginger root

• Pitted Date

• Olive oil

*Samosa smashed potatoes with seared chicken

gf *client favorite

• 2.5 lbs russet or golden potatoes

• 1/3 cup ghee or butter

• 1 onion

• 2 T cumin seeds

• 2 t fresh ginger

• 2 cloves garlic

• 2 t salt

• 3 T garam masala seasoning

• 1/2 t turmeric

• 1 cup frozen peas

• Chicken Thighs at least one lb

• 2 T fresh cilantro

Shepherd’s pie

GF - freezes well

• 1 lb ground lamb (or beef, or if vegetarian sub meat for mushroom blend)

• Onion, carrots and celery

• 6 cloves garlic

• 2 tablespoons EACH: tomato paste and cornstarch

• 1/4 teaspoon EACH: ground cinnamon and ground nutmeg

• 1 tablespoon Worcestershire sauce

• Dried thyme, rosemary and bay leaf

• 1 1 /4 cups beef or chicken bone broth

• 1 1/4 cup frozen peas

• 2 lbs. yukon gold potatoes

• Butter

• Sour cream

Classic bone broth chicken soup

root veggie chicken pot pie with biscuits

stewy beans and broth - v-gf

Roasted root veggie, quinoa and kale salad with tahini dressing

gf - optional v

• 1 bunch kale

• 1 cup quinoa

• 2 cups bone broth (or veggie/mushroom)

• Carrots, sweet potato, golden beet

• 1/3 cup tahini

• 1/2 lemon

• Salt

• Pinch curry powder

• Feta cheese

Simplest dal

gf - v - freezes well

• 1/4 cup ghee

• Fresh ginger

• 3 cloves garlic

• 1 t each cumin seeds, yellow mustard seeds, coriander seeds, black pepper and turmeric

• 2 T dried shredded coconut

• 1 cup red lentils

• 3 cups water

• 1 cup coconut milk, full fat canned

• 1.5 cups basmati rice

• 2 t salt

• Lemon

• Cilantro

Herby Quiche (makes 2, halve for 1)

v

• 2 doz best quality eggs you can afford

• 2 cups half and half

• 2 cups cheese of choice, feta, cheddar or preferred variety

• Big bunch of fresh herbs, favorites are dill, chives, basil, parsley

• 1 cup (2 sticks) butter

• 2 1/2 cups all purpose flour

• Optional add ins: bacon, onions, hearty greens

chipotle honey salmon bowls

• 4 (4-6 ounce) salmon filets

• Olive oil

• 1-2 tablespoons chopped chipotle in adobo

• 2 tablespoons, plus 2 teaspoons honey

• 1 tablespoon tamari or soy sauce

• 1 tablespoon apple cider vinegar

• 1/2 cup fresh cilantro, chopped

• 1.5 cups rice

• 2 avocados, diced

• 2 small cucumbers, chopped

• 1/2 cup fresh cilantro, chopped

• 1/2 teaspoon ground cumin

• 1/2 cup crumbed feta cheese

• Lemon or lime juice

• 1/2 cup mayo

• 2 teaspoons honey

CHOCOLATE ENERGY BITES

gf - v

•  1 cup sprouted oats (sprouted oats are optimal, you can also use old fashioned or whatever you have on hand)

• 2/3 cup unsweetened shredded coconut

• 1/2 cup unsweetened peanut butter

• 1/2 cup flax seed

• 1/4-1/3 cup honey (depending on how sweet you like it)

• 1/4 cup cocoa powder

• 3 T unrefined coconut oil

• 2 T chia or hemp seeds

• 1 t vanilla extract

SWEET POTATO BROWNIES

gf - v - Freezes well

• 1 sweet potato

• 1⁄2 cup almond butter

• 1⁄4 cup maple syrup

• 1⁄4 cup coconut or sucanat sugar

• 2 teaspoons vanilla extract

• 1⁄2 cup cacao powder

• 1/3 cup almond flour

• 1 teaspoon baking soda

• 1⁄2 cup chocolate chips

Stuffed dates

gf - v

• 12 or so dates

• Nut butter of choice

• Cream cheese

• Cinnamon

Homemade high protein ranch dip and veggies

GF - V

• 1 Cup full fat cottage cheese

• Milk

• Dried dill, oregano, onion powder, parsley, black pepper and salt

• Whatever veggies are in season or are your favorite

Coconut and fig granola

gf - v - store ahead

• 6 cups rolled oats (I love sprouted oats)

• 1 cup shredded unsweetened coconut

• 1 1/2 cup dried figs

• 1/2 cup honey or real maple syrup

• 3/4 cup or 1 1/2 sticks butter (love grass fed)

• 1 Large orange to zest

• Vanilla

• Cinnamon

• Fresh seasonal fruit to top

• Whole milk or full fat yogurt to serve with

LECHE COOKIES

gf optional - v - Freezes well

• 1⁄2 cup ghee

• 1⁄4 cup avocado oil

• 1 cup coconut sugar

• 1⁄4 cup molasses

• 1 free range egg

• 1 tablespoon vanilla extract

• 1 1⁄2 cups whole wheat flour

• 1⁄2 cup almond flour

• 1 cup old fashioned oats

• 1 teaspoon each baking soda and baking powder

• 1 tablespoon flax seed, fennel seed, and black sesame seed

• 1 teaspoon each cinnamon, nutmeg, cardamom, ginger

• 1⁄2 cup dried goji berries

• 1⁄2 cup chocolate chips

CHOCOLATE CHERRY SMOOTHIE

Gf - v - freezes well in packs

• 1⁄4 cup old fashioned oats

• 2 dates, pitted

• 2 cups frozen sweet dark cherries, pitted

• 2 cups baby spinach

• 1 tablespoon pumpkin seeds, hulled and raw

• 1 tablespoon black sesame seeds

• 1 cup full fat coconut milk, canned

• 1 cup 100% cherry juice

• 3 tablespoons cacao powder

• 1 teaspoon cinnamon, ground

Tahini dip and veggies

GF - V

• 1/2 cup tahini

• 1 Lemon

• Salt

• Pinch of curry powder

• Olive oil

• Whatever veggies are in season or are your favorite: Carrots, peppers, cucumber and sugar snap peas are especially good

Banana + egg “pancakes”

gf - v - freezes well

• 2 ripe or overripe bananas

• 2 eggs

• cinnamon

• Almond flour or handful of oats

• Butter

Nut & seed bars

gf - v - store ahead

• 1 cup almond flour

• 1 cup shredded coconut

• 1 1/2 cups walnuts & cashews

• 1/4 cup pumpkin seeds

• 1/4 cup black sesame seeds

• 3/4 cup nut butter of choice

• 1/3 cup coconut oil preferably unrefined

• 1/3 cup honey or real maple syrup

• Cinnamon

Joy tea

(Organic ingredients provided by Joy of Becoming Real)

• Red raspberry leaf

• Nettle leaf

• Echinacea

• Pinch of peppermint leaf

• Honey

gingery sipping broth

• Fresh ginger

• Either homemade or high quality store bought chicken bone broth

Breakfast burritos

• 6-12 eggs

• Cheddar cheese

• 3-4 potatoes depending on size, any variety

• 1 onion

• Avocado

• Bacon

• Herbs of choice, cilantro and basil are my favorite

• Flour Tortillas

Hot cocoa

• Whole milk (best quality you can afford)

• Cocoa powder

• Real maple syrup

• Optional: Collagen powder and/or mushroom powder

Iced Rose-hip tea

(Organic ingredients provided by Joy of Becoming Real)

• Rose Hips

• Ice

  
  

Baked Oatmeal

• 4 cups sprouted oats

• 4 cups whole milk

• 1 T cinnamon

• 1/3 cup real maple syrup/honey or brown sugar

• 5 eggs

• Vanilla Extract

• 6 T butter

• 2 bananas

• 2 cups blueberries (or berry of choice) either fresh or frozen