I know this is a simple recipe here, but it’s one of my favorite ways to bring lunch or a snack for Benjamin when we go to the library, as we’re often there during lunch. You can sub the crackers for another gluten free cracker, or use canned salmon or another fruit- lots of different twists!
Ingredients:
- 1 can Tuna (drained)
- 2 tbsps Mayonnaise
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 1 oz Seed Crackers
- 1 Apple (medium, cored, sliced)
- 2 tbsps Almonds
Instructions:
- In a small bowl, mix the tuna with mayonnaise, mustard, salt, and pepper until well combined.
- Divide the tuna salad and the remaining ingredients evenly between plates or containers with separate compartments. Enjoy!
This recipe is packed with nutrient-dense ingredients that support overall health and well-being. Sweet potatoes and green beans provide a rich source of vitamins, minerals, and antioxidants, while avocado oil and chicken thighs add healthy fats and protein that may promote heart health by supporting healthy cholesterol levels and cardiovascular function. To top it off, spices like cinnamon and cayenne pepper, combined with the nourishing profile of the vegetables, offer anti-inflammatory benefits that can help reduce the risk of chronic disease and strengthen the immune system.
Ingredients
- 1 Sweet Potato (large, cut into large wedges)
- 1 1/2 tbsps Avocado Oil (divided)
- 1/4 tsp Cinnamon
- 1/4 tsp Cayenne Pepper (divided)
- Sea Salt & Black Pepper (to taste)
- 12 ozs Chicken Thighs (boneless, skinless)
- 1/2 tsp Smoked Paprika
- 2 cups Green Beans (trimmed)
Instructions
- Preheat the oven to to 400ºF (205ºC).
- In a large bowl, combine the sweet potato with 1/3 of the oil, cinnamon, half the cayenne, salt, and pepper. Transfer to a baking sheet and cook in the oven for 15 minutes.
- In the same bowl, add the chicken and drizzle with half of the remaining oil, paprika, the remaining cayenne, salt, and pepper. Add the chicken to the baking sheet with the sweet potato and place back in the oven for another 10 minutes.
- Remove the baking sheet from the oven and add the green beans. Drizzle with the remaining oil. Return to the oven and cook for 10 minutes until everything is cooked through.
- Divide evenly into bowls or plates and enjoy!
2 servings
This recipe uses turkey breast, but feel free to swap in chicken or even a mild white fish.
Why I love it:
- Protein: Turkey keeps your muscles happy and your immune system in check.
- Veggies: Coleslaw mix + cucumber = a vitamin-packed crunch that your body will thank you for.
- Healthy fats: Avocado oil (and a bit from the turkey) give your heart some love and help keep you full.
Ingredients:
- 1/2 cup Jasmine Rice (dry)
- 1/2 tsp Garlic Powder
- 1/4 tsp Paprika
- Sea Salt & Black Pepper (to taste)
- 12 ozs Turkey Breast (chopped)
- 1 tbsp Avocado Oil
- 1 1/2 tbsps Mayonnaise
- 2 1/2 tbsps Sweet Chili Sauce
- 1 1/2 tsps Lime Juice
- 2 cups Coleslaw Mix
- 1/2 Cucumber (medium, sliced)
- 1 stalk Green Onion (sliced)
Instructions:
- Cook the rice according to the package directions.
- Meanwhile, in a bowl, mix the garlic powder, paprika, salt, and pepper. Add the turkey and toss to coat.
- Heat the oil in a pan over medium-high heat. Add the turkey and sauté for eight to 10 minutes until cooked through. Transfer to a plate.
- In a large bowl, mix the mayonnaise and the chili sauce together. Set aside 1/4 of the mixture. Add the cooked turkey to the bowl and toss until coated.
- Whisk the lime juice into the reserved sauce.
- Divide the rice, turkey, coleslaw mix, cucumber, and green onions evenly between bowls. Top with sauce and enjoy!
2 servings
This recipe is a well-rounded, nutrient-dense meal that supports overall health by delivering a balance of protein, healthy fats, vitamins, and minerals. Lean chicken breast and nutritional yeast provide a strong source of protein for muscle repair, while extra virgin olive oil and healthy fats from chicken and almond milk promote heart health and support healthy cholesterol levels. Additionally, the fiber-rich spaghetti squash and other ingredients aid digestion, helping to maintain regularity and prevent digestive issues.
Ingredients:
- 1 Spaghetti Squash (small, halved lengthwise, seeds removed)
- 2 tbsps Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 8 ozs Chicken Breast (boneless, skinless, cubed)
- 1/4 Yellow Onion (medium, finely chopped)
- 1 Garlic (clove, minced)
- 1 1/2 tbsps Arrowroot Powder
- 1 1/3 cups Unsweetened Almond Milk
- 2 tbsps Nutritional Yeast
- 2 tbsps Parsley (chopped)
Instructions:
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Place the halved squash cut-side up on the baking sheet. Brush with half of the oil and season with salt and pepper. Cook in the oven for 40 to 45 minutes, or until the flesh is tender and the strands can be easily pulled with a fork.
- Meanwhile, season the chicken with salt and pepper. Heat the remaining oil in a pan over medium heat. Add the chicken and cook for four to six minutes, until cooked through. Remove the chicken and set it aside.
- In the same pan, add the onion and garlic and sauté over low heat for three to four minutes, until softened. Add the arrowroot and stir to combine. Add the almond milk, bring to a gentle simmer, stirring constantly until the sauce begins to thicken.
- Add the nutritional yeast and the cooked chicken, then stir to coat and cook until everything is warmed through. Season with salt and pepper.
- Use a fork to scrape the squash into strands. Top with the creamy chicken sauce. Alternatively, add the strands of spaghetti squash to a large bowl and toss with the creamy chicken sauce. Garnish with chopped parsley and enjoy!
2 servings
This recipe is loaded with vitamins A and C to support your immune system and skin health, with sweet potato and zucchini adding even more nutrients. The extra lean ground beef packs in protein for muscle repair and growth, while olive oil provides heart-healthy fats that help reduce inflammation and support cholesterol balance.
Ingredients:
- 1 Sweet Potato (large)
- 2 tsps Extra Virgin Olive Oil (divided)
- 1/2 Yellow Onion (small, diced)
- 1 Garlic (clove, minced)
- 10 ozs Lean Ground Beef
- 1 Zucchini (large, cut into big chunks)
- 1 tsp Mediterranean Spice Blend
- Sea Salt & Black Pepper (to taste)
- 2 tbsps Unsweetened Coconut Yogurt
- 2 stalks Green Onion (chopped)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Pierce the sweet potato a few times with a fork, brush it with half of the oil, and place it on the baking sheet. Cook in the oven for 45 to 50 minutes or until cooked through.
- Meanwhile, heat the remaining oil in a pan over medium heat. Add the onion and sauté for five minutes until softened. Add the garlic and cook for another minute until fragrant.
- Add the beef and cook for five minutes, breaking it up as it cooks. Add the zucchini and Mediterranean spice blend. Cook for another 10 minutes or until everything is cooked through, stirring occasionally. Season with salt and pepper.
- Slice the sweet potato down the middle and divide it evenly between plates. Top with the ground beef and zucchini mixture, then coconut yogurt. Garnish with green onion and enjoy!
2 servings
