may 2019 - royally fit€¦ · almond oatmeal breakfast bars 11 ingredients ·35 minutes ·8...

May 2019

Created by Royally Fit Inc.

http://royallyfit.ca

May 2019Royally Fit Inc.

Welcome to your May meal plan babe, The most exciting part of May is that we have finally are in BBQ season! Yahoo!!I included a number of delicious BBQ options for you and the whole family to enjoy. Steak, portabella pizza and kabobs. With the May long weekend only a few weeks away, I was sure to include a few different drool worthy burger options as well. Covering all preferences: Beef, turkey, chicken and veggie! Don’t worry, I made sure to add in some yummy fry options to pair with the burgers too. You will also see a delicious cleaned up BBQ sauce recipe that is incredible on burgers, chicken, ribs, and makes for an awesome BBQ pizza sauce. Another perk of the warm spring weather is patio season, and who doesn’t love a delicious beverage to enjoy outside in the sunshine. I’ve included a few drink recipes for you ladies to enjoy that are not loaded with sugar, food colour/dye, syrups and sweeteners. Feel free to enjoy these as is, or try adding some vodka, rum or gin if you feel like it. I also find in the warmer months that I start craving more seafood, so I was sure to add in some incredibly delicious seafood recipes: Trout, cedar plank salmon and my favourite of all, scallops! On top of that you’ll find new smoothie recipes, chocolate avocado loaf, curried chickpea salad, and a creamy vegan pasta recipe. Head over to the facebook group and let me know what you are most excited to try. Also feel free to send me any requests you have for future meal plans and I will always do my best to find you a recipe that satisfies your cravings. That’s all for now,XoKaylie


May 2019136 items

Fruits

3 Apple

3 Avocado

4 Banana

1 cup Blueberries

4 1/2 Lemon

2 tbsps Lemon Juice

2 1/2 Lime

1 1/2 tbsps Lime Juice

2 Peach

1 1/4 cups Raspberries

1/2 Seedless Watermelon

Breakfast

1 cup Almond Butter

1 2/3 cups Maple Syrup

1 1/2 cups Steel Cut Oats

Seeds, Nuts & Spices

1 1/2 tsps Black Pepper

1/3 cup Cashews

1/4 tsp Cayenne Pepper

1 tbsp Chia Seeds

1 tsp Chili Powder

3/4 tsp Cinnamon

1 1/3 tbsps Cumin

2 tbsps Curry Powder

1/2 tsp Dried Thyme

1 1/4 tsps Garlic Powder

1/2 tsp Ground Mustard

1/2 tsp Ground Sage

1 1/4 tsps Onion Powder

1 1/3 tbsps Oregano

1 1/3 tbsps Paprika

1/4 cup Pistachios

2 1/2 tbsps Sea Salt

0 Sea Salt & Black Pepper

1/2 tsp Sesame Seeds

Vegetables

3 cups Asparagus

11 cups Baby Spinach

8 cups Bok Choy

1 head Boston Lettuce

6 cups Broccoli

4 cups Brussels Sprouts

1 Carrot

2 heads Cauliflower

1 stalk Celery

4 1/2 cups Cherry Tomatoes

1/2 cup Cilantro

1/2 Cucumber

1/4 cup Fresh Sage

13 Garlic

1 tsp Ginger

4 cups Green Beans

1 head Green Lettuce

2 stalks Green Onion

8 cups Kale Leaves

1 cup Mint Leaves

5 cups Mixed Greens

4 cups Mushrooms

1 Orange Bell Pepper

1/2 cup Parsley

6 Parsnip

8 Portobello Mushroom Caps

1 Red Bell Pepper

4 1/4 cups Red Onion

1 tbsp Rosemary

1 Spaghetti Squash

1 Sweet Onion

6 Sweet Potato

5 Yellow Bell Pepper

3 Yellow Onion

2 Yellow Potato

2 Zucchini

Boxed & Canned

Bread, Fish, Meat & Cheese

1 1/2 lbs Chicken Breast

8 ozs Chicken Thighs With Skin

1 lb Extra Lean Ground Beef

1 lb Extra Lean Ground Chicken

1 lb Extra Lean Ground Turkey

3/4 cup Feta Cheese

1 cup Goat Cheese

4 ozs Goats Milk Brie Cheese

1 lb Ny Striploin Steak

5 slices Organic Bacon

2 ozs Prosciutto

2 Rainbow Trout Fillet

10 ozs Salmon Fillet

8 ozs Scallops

1 lb Stewing Beef

8 ozs Turkey Sausage

Condiments & Oils

3 1/3 tbsps Apple Cider Vinegar

1/4 cup Avocado Oil

2 1/2 tbsps Balsamic Vinegar

1/2 cup Black Olives

2 tbsps Capers

1/3 cup Coconut Oil

2 1/8 tbsps Dijon Mustard

1 1/3 cups Extra Virgin Olive Oil

1 tbsp Fish Sauce

1/3 cup Maple Syrup

1 tbsp Red Wine Vinegar

2 tbsps Sesame Oil

1/4 cup Sun Dried Tomatoes

1/3 cup Sundried Tomatoes

2 tbsps Thai Red Curry Paste

Cold

2 tbsps Butter

23 Egg


1/4 cup Slivered Almonds

Frozen

1 cup Frozen Cauliflower

1 cup Frozen Raspberries

1/2 cup Brown Rice

4 cups Chickpeas

1 cup Diced Tomatoes

1 Gluten Free Pasta

1 cup Lentils

1 cup Organic Coconut Milk

2/3 cup Tomato Paste

Baking

1 1/4 cups Almond Flour

1/4 tsp Baking Powder

3/4 tsp Baking Soda

2 tbsps Cacao Nibs

3 tbsps Cacao Powder

2/3 cup Cocoa Powder

1 tbsp Coconut Sugar

1/4 cup Dried UnsweetenedCranberries

2 tbsps Fancy Molasses

1 tbsp Nutritional Yeast

1 cup Oats

1/2 cup Organic Dark Chocolate Chips

1 1/2 tsps Raw Honey

1 1/2 tbsps Tapioca Flour

2 tsps Vanilla Extract

1 tsp Ghee

4 1/2 cups Unsweetened Almond Milk

Other

8 Barbecue Skewers

1 Cedar Plank

1/4 cup Collagen Powder

10 Ice Cubes

3 cups Sparkling Water

1/4 cup Vanilla Protein Powder

9 3/4 cups Water


Raspberry Zinger Smoothie6 ingredients · 10 minutes · 1 serving

Directions

1. Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes

No Protein PowderUse 1/4 cup hemp seeds per serving instead.

Ingredients

1 cup Frozen Cauliflower

1 cup Frozen Raspberries

1 Lemon (juiced)

1/4 cup Vanilla Protein Powder

1 tbsp Chia Seeds



Liquid Gold Green Smoothie6 ingredients · 5 minutes · 2 servings

Directions

1. Throw all ingredients into your blender. Blend very well until completely smooth. Divideinto glasses and enjoy!

Notes

More ProteinAdd a scoop of protein powder or hemp seeds.

Ingredients

1 Avocado (peeled and pitted)

2 Banana (frozen)

2 tbsps Cocoa Powder


1 tbsp Maple Syrup

2 cups Baby Spinach


Pressure Cooker Chocolate Steel Cut Oats8 ingredients · 20 minutes · 4 servings

Directions

1. Add the steel cut oats, water and cacao powder to your pressure cooker and close lid.Set to “sealing”, then press manual/pressure cooker and cook for 4 minutes on highpressure. Once it is done, press cancel, and let the pressure release naturally (this cantake up to 15 minutes).

2. Remove the lid carefully, and stir in the coconut milk until combined.

3. Divide the oats into bowls and top with banana slices, blueberries, maple syrup andcacao nibs. Enjoy!

Notes

LeftoversThese oats can be prepped ahead and stored in the fridge for up to 5 days, or in the freezerfor 3 months. Reheat and add toppings before serving.

More FiberAdd chia seed or ground flax seed.

No Cacao NibsOmit or add almonds, sunflower seeds or granola to maintain the crunch.

No Maple SyrupUse honey or coconut sugar.

Ingredients

1 1/2 cups Steel Cut Oats

3 cups Water

3 tbsps Cacao Powder

1/4 cup Organic Coconut Milk

2 Banana (sliced)

1 cup Blueberries (fresh or frozen)

2 tbsps Maple Syrup

2 tbsps Cacao Nibs (optional)


Almond Oatmeal Breakfast Bars11 ingredients · 35 minutes · 8 servings

Directions

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

2. In a large bowl, combine the oats, almond flour, baking soda, baking powder and seasalt. Mix well.

3. Add the melted coconut oil to a medium bowl along with the eggs, maple syrup, almondbutter, and vanilla extract. Mix well. Pour the wet ingredients into the dry ingredients andmix until combined. Fold in the chocolate chips.

4. Pour the mixture into the pan and bake for 20 to 25 minutes.

5. Remove from the oven and let cool completely before slicing. Enjoy!

Notes

Baking Pan SizeUse an 8x8 inch baking pan if making the standard 8 servings.

No Almond ButterUse sunflower seed, cashew or peanut butter instead.

Gluten-FreeUse certified gluten-free oats.

FlourThis recipe was developed and tested using almond flour only. We have not tested otherflours and can only guarantee results if the recipe is made as written.

LeftoversStore in an airtight container in the fridge for 5 to 6 days. Freeze for up to 3 months.

Serving SizeOne serving is equal to one bar.

Ingredients

1 cup Oats (rolled)

1/4 cup Almond Flour

1/4 tsp Baking Soda

1/4 tsp Baking Powder

1/4 tsp Sea Salt

2 tsps Coconut Oil (melted)

2 Egg

1/4 cup Maple Syrup

1/4 cup Almond Butter

1/2 tsp Vanilla Extract

1/4 cup Organic Dark Chocolate Chips


Chocolate Avocado Bread9 ingredients · 45 minutes · 12 servings

Directions

1. Preheat your oven to 350F and line a loaf pan with parchment paper.Combine allingredients in your food processor or high-speed blender. Run until smooth.

2. Scrape down the sides of the food processor if needed and run to ensure that allingredients are incorporated. The batter will be very thick, so you may need to this a fewtimes.

3. Pour into prepared panBake for 35-40 minutes or until a toothpick inserted in the middleof the loaf comes out clean and the top of the loaf is completely set.

4. Remove from oven and let cool for 30 minutes before enjoying.Store leftovers in an air-tight container in fridge for up to 5 days (if it lasts that long, which it likely won’t)

Notes

Nut FreeUse sunflower seed butter or tahini for a nut free option

Ingredients

1/3 cup Maple Syrup

3 Egg

2/3 cup Almond Butter (or any other nut butter )

1/2 cup Cocoa Powder

2 Avocado (ripe and mashed )

1/2 tsp Baking Soda

1 1/2 tsps Vanilla Extract

1/4 cup Collagen Powder (Optional - great foradditoinal protein )

1/4 cup Organic Dark Chocolate Chips (optional )


Potato & Turkey Breakfast Casserole7 ingredients · 45 minutes · 6 servings

Directions

1. Preheat the oven to 400ºF (204ºC).

2. Bring a pot of water to a boil. Place the potatoes into the water and cook until tender.

3. Meanwhile, in a pan over medium heat, brown the sausage, breaking it into small piecesas it cooks. When the sausage is no longer pink, add the chopped kale to the pan andcook until just wilted.

4. Add the cooked potatoes and sausage mixture to a baking dish. Then add the tomatoes.In a mixing bowl, whisk together the eggs, milk and salt. Pour the egg mixture into thebaking dish making sure the potatoes, sausage mixture and tomatoes are equallycovered with eggs.

5. Bake for 25 to 28 minutes or until eggs are set and firm to the touch. Cut into squaresand serve immediately. Enjoy!

Notes

Baking DishFor six servings, use an 8.5 x 11.5-inch or 9 x 9-inch baking dish.

LeftoversRefrigerate in an airtight container for up to 3 days.

Vegetarian OptionOmit the sausage completely or substitute it for additional vegetables like bell pepper andmushrooms.

No KaleUse spinach or Swiss chard instead.

No TomatoUse chopped bell pepper instead.

No SausageUse bacon or ground pork instead.

Ingredients

2 Yellow Potato (chopped into small cubes)

8 ozs Turkey Sausage (casing removed)

2 cups Kale Leaves (finely chopped)

1/2 cup Cherry Tomatoes

8 Egg

1/2 cup Unsweetened Almond Milk

3/4 tsp Sea Salt


One Pan Breakfast Hash6 ingredients · 40 minutes · 2 servings

Directions

1. Preheat the oven to 425°F (218°C) and line a baking sheet with parchment paper.

2. Add the brussels sprouts and onion to the baking sheet. Drizzle with avocado oil, seasalt, and pepper. Add the chopped bacon on top and place in the oven for 15 minutes.Remove from the oven, stir and bake for 10 minutes more.

3. Remove the sheet from the oven and use a spoon to push ingredients aside to makedivots for the eggs. Carefully crack the eggs into the divots. Bake for 6 to 8 minutes, oruntil the eggs are cooked to your liking. Divide between plates and enjoy!

Notes

No BaconUse prosciutto, ham or turkey bacon.

More VegetablesUse additional vegetables such as peppers, potatoes or mushrooms.

More FlavorUse garlic powder, onion powder, chili flakes, or everything bagel seasoning.

LeftoversRefrigerate leftover vegetables in an airtight container for up to 4 days. Reheat thevegetables and cook additional eggs as needed.

Ingredients

4 cups Brussels Sprouts (halved)

1/2 cup Red Onion (chopped)

1 tsp Avocado Oil

Sea Salt & Black Pepper (to taste)

5 slices Organic Bacon (chopped)

4 Egg


Curried Chickpea Salad11 ingredients · 15 minutes · 4 servings

Directions

1. In a large mixing bowl, whisk together the oil, lime juice, curry powder, and maple syrup.

2. Add the chickpeas, celery, apple, onion, cranberries, and cilantro to the mixing bowl withthe dressing. Fold everything together. Season with salt and pepper to taste.

3. Serve chilled and enjoy!

Notes

LeftoversRefrigerate in an airtight container up to 4 days.

Serve It WithEnjoy alone or serve over leafy greens like baby spinach, arugula, mixed greens or romainelettuce.

More FlavorFor best flavor, use a tart apple like a Granny Smith or Macintosh.

Ingredients

1/4 cup Extra Virgin Olive Oil

1 1/2 tbsps Lime Juice

2 tbsps Curry Powder

1 1/2 tsps Maple Syrup

2 cups Chickpeas (cooked)

1 stalk Celery (finely chopped)

1 Apple (small, finely chopped)

1/4 cup Red Onion (chopped)

1/4 cup Dried Unsweetened Cranberries

1/4 cup Cilantro (chopped)

Sea Salt & Black Pepper


Honey Sesame Bok Choy & Mushrooms6 ingredients · 15 minutes · 4 servings

Directions

1. In a large saucepan, heat oil and honey over medium-high heat. Add mushrooms andbok choy. Cook for 5 to 8 minutes or until tender.

2. Season with salt and sesame seeds to your preference. Divide between plates andenjoy!

Notes

No HoneyUse maple syrup, coconut sugar or brown sugar.


Serving SizeOne serving is equal to approximately 3/4 cup of mushrooms and 1.5 cups of bok choy.

Ingredients

2 tbsps Sesame Oil

1 1/2 tsps Raw Honey

4 cups Mushrooms (halved or quartered)

8 cups Bok Choy (baby, halved)

1/2 tsp Sesame Seeds

1/4 tsp Sea Salt


Meal Prep Veggie Bowls7 ingredients · 35 minutes · 3 servings

Directions

1. Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. Addthe broccoli and sweet potatoes to the pan. Drizzle with avocado oil, chili powder, seasalt and pepper. Bake for 15 to 20 minutes.

2. Remove the pan from the oven and add the green beans. Cook for an additional 10minutes.

3. Meanwhile, bring a pot of water to a boil. Hard boil the eggs. Cool, peel and slice.

4. Divide the vegetables and sliced eggs between plates, or into containers. Enjoy!

Notes

Egg-FreeReplace the eggs with your favorite protein such as ground beef, sliced chicken, chickpeasor lentils.

No Avocado OilUse olive or coconut oil.

More FlavorAdd cayenne pepper, chili flakes or hot sauce.


Serving SizeOne serving is equal to approximately 2 cups of roasted vegetables topped with 2 eggs.

Ingredients

4 cups Broccoli (chopped into florets)

2 Sweet Potato (small, chopped into cubes)

1 tsp Avocado Oil

1/2 tsp Chili Powder


2 cups Green Beans (trimmed)

6 Egg


Beef Burgers7 ingredients · 30 minutes · 4 servings

Directions

1. Combine all ingredients except the lettuce in a bowl and mix well. Form the mixture intoeven sliders, about 3 inches in diameter, and set aside.

2. Preheat grill to medium heat.

3. Cook the sliders for about 8 to 10 minutes per side, or until cooked through.

4. Serve patties in a lettuce wrap with your toppings of choice. Enjoy!

Notes

Serving SizeOne serving is equal to two sliders.

More CarbsServe on a gluten free or sprouted grain bun, both an be found at the super store in thehealth food section in the freezer

Topping IdeasMustard, cheese, pickles, tomato, lettuce, onion, avocado

LeftoversThese keep well in an airtight container in the fridge up to three days or freeze for up to threemonths.

Ingredients

1 lb Extra Lean Ground Beef

1 tsp Oregano (dried)

3/4 tsp Sea Salt

2 cups Kale Leaves (very finely chopped)

2 cups Broccoli (very finely chopped)

1 tbsp Extra Virgin Olive Oil

1 head Boston Lettuce


Apple Turkey Burgers with Caramelized Onions11 ingredients · 45 minutes · 4 servings

Directions

1. Heat coconut oil in a frying pan over medium heat. Add yellow onion and saute for 30minutes or until fried and crispy, stirring occasionally. When onion bits get stuck to thebottom, add 1 to 2 tbsp of water at a time to deglaze the pan. Set aside.

2. Take half your apple servings and shred into a bowl. Squeeze and remove excess juice(drink it or add it to a smoothie later!).

3. In a mixing bowl, combine the turkey, shredded apple, dijon, sage, thyme, salt andpepper. Form into patties.

4. Preheat grill over medium heat. Transfer burgers onto the grill and cook for about 7 to 8minutes per side or until burger is cooked through and juices run clear. Remove fromgrill.

5. Cut the remaining apple into slices. Plate burger over a bed of lettuce and top with brie,apple slices and caramelized onion.

Notes

BBQ LoverGrill your apple slices too.

No GrillCook burgers in the oven at 350 for 15 minutes per side.

More CarbsServe on a bed of brown rice or in a brown rice tortilla wrap.

LeftoversCan be frozen up to 6 months in an airtight container.

No Goats Milk BrieYou can find goats milk brie at most heath food stores, and even the superstore often carriesit in the deli. If you cant find it no worries you can use any cheese of your choice. Vegan brieis also a delicious option too!

Ingredients

1 tbsp Coconut Oil

2 Yellow Onion (peeled and finely sliced)

2 Apple (green, divided)

1 lb Extra Lean Ground Turkey

2 tsps Dijon Mustard

1/2 tsp Ground Sage

1/2 tsp Dried Thyme

1 tsp Sea Salt

1/4 tsp Black Pepper

4 ozs Goats Milk Brie Cheese

1 head Green Lettuce (separated into leaves andwashed)


Portobello Veggie Burgers with Goat Cheese9 ingredients · 25 minutes · 2 servings

Directions

1. Preheat the grill to medium-high heat.

2. In a mixing bowl, combine red onion, zucchini and yellow pepper. Drizzle with olive oiland season with sea salt and black pepper to taste. Toss well. Transfer to a grillingbasket and place on the grill. Grill for 15 minutes, or until slightly charred. Tossperiodically.

3. Brush the insides of the portobello mushroom caps with olive oil. When there is about 5minutes remaining for the vegetables, place the mushrooms caps face down on the grilland grill until slightly softened. Flip at the halfway point.

4. Remove grilled veggies and mushroom caps from the grill. Fill the inside of half themushroom caps with grilled veggies. Top with lentils and mixed greens. Fill the other halfof the portobello caps with goat cheese then place it on top to form the burger. Serve anyleftover ingredients as a salad on the side. Enjoy!

Notes

VeganSkip the goat cheese and use pesto instead.

Meat LoverTop the grilled vegetables with thinly sliced grilled steak, chicken or bacon.

Ingredients

1 cup Red Onion (sliced)

1 Zucchini (sliced into rounds)

1 Yellow Bell Pepper (sliced into strips)




1 cup Lentils (cooked, drained and rinsed)

1/2 cup Goat Cheese (or feta)

1 cup Mixed Greens


Greek Chicken Burgers11 ingredients · 45 minutes · 6 servings

Directions

1. Heat olive oil in a large skillet over medium heat.

2. Add half of the red pepper and half of the red onion to the skillet. Saute for about 5minutes or until onion is translucent. Add baby spinach and stir just until wilted. Removefrom heat and set aside to cool.

3. Add almond flour, ground chicken, half of the black olives and half of the feta cheese tothe mixing bowl. Now add in your sauteed vegetables. Mix well. Form the mixture intoeven patties and place on a baking sheet. Transfer to the fridge until ready to grill.

4. Meanwhile, create your greek salsa in a bowl by combining the remaining red pepper,red onion, black olives, feta cheese and cucumber. Drizzle with a splash of extra virginolive oil and season with sea salt and pepper to taste. Set aside.

5. Preheat grill over medium heat. Transfer burgers onto grill and cook for about 7 to 8minutes per side or until burger is cooked through. Remove from grill.

6. Plate burger over a bed of greens and top with your chopped greek salsa. Enjoy!

Notes

Added TouchServe with homemade tzatziki.

Wrap it UpServe in a lettuce wrap or brown rice tortilla.

Get CreativeThese also work well as meatballs or sliders.

Ingredients

1 1/2 tsps Extra Virgin Olive Oil

1 Red Bell Pepper (diced and divided)

1/2 cup Red Onion (diced and divided)

4 cups Baby Spinach

1 cup Almond Flour

1 lb Extra Lean Ground Chicken

1/2 cup Black Olives (chopped and divded)

1/2 cup Feta Cheese (crumbled and divided)

1/2 Cucumber (diced)


4 cups Mixed Greens


Kale Salad with Lemon Dressing & Chicken11 ingredients · 40 minutes · 2 servings

Directions

1. Preheat the oven to 350ºF (177ºC). Add the chicken breast to a baking dish and drizzlethe avocado oil over top. Add the paprika, chili powder, sea salt, and pepper to thechicken. Bake for 30 minutes, flipping halfway through. Remove from the oven and letcool before slicing.

2. Add the extra virgin olive oil, lemon juice, garlic and nutritional yeast to a small bowl andwhisk to combine.

3. Add the kale to a large bowl and drizzle the dressing over top. Massage with your handsto ensure it is evenly coated. Divide between plates. Top with chicken and pistachios.Enjoy!

Notes

No ChickenUse sliced steak, ground pork or roasted chickpeas instead.

More SpiceUse cayenne pepper or chili flakes on the chicken or in the dressing.

Nut-FreeUse sunflower seeds or pumpkin seeds instead of pistachios.

LeftoversRefrigerate in an airtight container for 2 to 3 days.

Ingredients

8 ozs Chicken Breast (skinless and boneless)

1 tsp Avocado Oil

1/2 tsp Paprika

1/2 tsp Chili Powder


2 tbsps Extra Virgin Olive Oil

1 tbsp Lemon Juice

1 Garlic (clove, minced)

1 tbsp Nutritional Yeast

4 cups Kale Leaves (stem removed, thinlysliced)

1/4 cup Pistachios (chopped)


Grilled Portobello Mushroom Pizzas9 ingredients · 30 minutes · 4 servings

Directions

1. Preheat oven to 420ºF (216ºC).

2. Add olive oil to a large skillet and heat over medium heat. Add onion and saute for about5 minutes or until translucent. Add garlic, cherry tomatoes and balsamic vinegar andsaute for another 5 minutes or until tomatoes start to burst.

3. Turn off heat and add baby spinach. Stir just until spinach is wilted. Season the mix withsea salt and pepper to taste.

4. Line a baking sheet with parchment paper. Sprinkle the inside of each mushroom capwith goat cheese and top with a few spoonfuls of the tomato mix. Place on baking sheetand bake for 10 to 12 minutes.

5. Remove from oven and slice into halves or quarters with a pizza cutter. Serveimmediately alone or over a plate of baby spinach drizzled with olive oil and lemon juice.Enjoy!

Ingredients


1 Sweet Onion (diced)

2 Garlic (cloves, minced)

2 cups Cherry Tomatoes

1 1/2 tbsps Balsamic Vinegar

2 cups Baby Spinach



1/2 cup Goat Cheese (crumbled)


Grilled Mediterranean Chicken Kabobs10 ingredients · 30 minutes · 4 servings

Directions

1. Combine the lemon juice, red wine vinegar, oregano and 1/2 of the olive oil in a mixingbowl. Add in the cubed chicken breast and mix well. Place in the fridge and let marinatewhile you prep the vegetables.

2. Dice the zucchini, yellow bell pepper, and red onion into large chunks. Toss in theremaining olive oil.

3. Slide the marinated cubed chicken, zucchini, yellow bell pepper, red onion and cherrytomatoes onto the skewers.

4. Preheat the grill to medium heat.

5. Grill the kabobs for 8 to 10 minutes per side or until chicken is cooked through.

6. Remove the kabobs from the grill and divide onto plates. Enjoy!

Notes

Serve Them WithRice, quinoa, grilled potatoes and/or tzatziki sauce.

LeftoversStore covered in an airtight container in the fridge up to three days.

Serving SizeOne serving is equal to approximately two kabobs.

Vegan & VegetarianOmit the chicken and use marinated tofu or whole mushrooms instead.

Wooden SkewersIf grilling with wooden skewers, be sure to soak them in water before using to avoid themcatching fire on the grill.

Ingredients

1 Lemon (juiced)

1 tbsp Red Wine Vinegar

1 tbsp Oregano (dried)

2 tbsps Extra Virgin Olive Oil (divided)

1 lb Chicken Breast (boneless, skinless, dicedinto cubes)

1 Zucchini (large)

1 Yellow Bell Pepper

1 cup Red Onion

2 cups Cherry Tomatoes

8 Barbecue Skewers


Turn Them Into a SaladSlide the chicken and vegetables off the skewers after grilling and toss them with leafygreens like arugula, kale or spinach. Add extra toppings if desired like tzatziki sauce,sunflower seeds or feta cheese.


15 Minute Grilled Steak with Mint Pesto11 ingredients · 15 minutes · 4 servings

Directions

1. In a food processor, combine the slivered almonds, garlic, mint, parsley, olive oil andlemon juice. Pulse until a thick paste forms. Set aside.

2. Preheat grill to medium heat.

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

4. Remove veggies and steak from the grill. Toss the veggies in balsamic vinegar anddrizzle with a splash of olive oil. Divide onto plates. Add the steak and top with aspoonful of mint pesto. Enjoy!

Notes

Add CarbsServe with quinoa, brown rice or sweet potato.

Time SaverBlend up the pesto in advance and chop the veggies. Grill the veggies and steak at time ofmeal.

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

Ingredients

1/4 cup Slivered Almonds

1 Garlic (clove)

1/2 cup Mint Leaves (fresh)

1/2 cup Parsley

1/4 cup Extra Virgin Olive Oil

1 Lemon (juiced)

1 lb NY Striploin Steak

2 tsps Sea Salt

3 Yellow Bell Pepper (de-seeded and sliced into1/4's)

1 cup Red Onion (sliced into 1/8's)

1 tbsp Balsamic Vinegar


Trout & Capers in Lemon Butter Sauce6 ingredients · 20 minutes · 2 servings

Directions

1. Heat the oil in a pan over medium heat. Add the trout, skin side up and cook for 1 to 2minutes. Flip to the other side and cook for another minute.

2. Remove the pan from heat and cover with a lid for 5 to 10 minutes, or until trout iscooked through. Divide onto plates. Cover to keep the fish warm.

3. Add the capers, garlic and lemon juice to the same pan. Cook over medium heat for 3minutes or until garlic is soft. Turn off the heat and stir in the butter until melted.

4. Drizzle the capers and lemon butter sauce over the trout fillets. Enjoy!

Notes

No TroutUse salmon instead.

No LemonUse apple cider vinegar instead.

Dairy-FreeUse avocado or olive oil instead of butter.


Trout FilletsEach fillet should be approximately 159 grams or 5.6 ounces in size.

Ingredients

1 tbsp Avocado Oil

2 Rainbow Trout Fillet

2 tbsps Capers

4 Garlic (cloves, minced)

1/2 Lemon (juiced)

2 tbsps Butter


Seared Scallops with Sweet Potato Purée7 ingredients · 35 minutes · 2 servings

Directions

1. Bring a medium-sized pot of water to a boil and add the chopped sweet potato. Boil untilit is cooked through. Drain the water and mash the potato into a smooth purée with gheeand sea salt.

2. Heat a large pan over medium heat. Add the prosciutto and cook for a 3 minutes perside or until crisp. Remove from the pan and set aside. Using the same pan, add half ofthe extra virgin olive oil and sage. Fry until crispy, then remove and set aside.

3. Place the scallops on a plate lined with a paper towel to ensure they are dry. Seasonwith sea salt. Place the same pan over medium heat and add the remaining extra virginolive oil. Add the scallops and cook for 3 to 4 minutes per side.

4. Assemble the plates with the sweet potato purée, then top with the scallops, sage, andprosciutto. Enjoy!

Notes

LeftoversRefrigerate in an airtight container for 2 days.

No SageOmit or use parsley, basil or thyme.

No ProsciuttoUse bacon, turkey bacon or ham.

Ingredients

1 Sweet Potato (large, peeled and chopped intocubes)

1 tsp Ghee

1/8 tsp Sea Salt

2 ozs Prosciutto (sliced into small pieces)

2 tsps Extra Virgin Olive Oil (divided)

1/4 cup Fresh Sage (loosely packed)

8 ozs Scallops


Cedar Planked Salmon with Grilled Asparagus12 ingredients · 30 minutes · 2 servings

Directions

1. Ensure your cedar plank has been soaked for at least 4 hours and review the safetynotes below.

2. Toss asparagus in olive oil, salt and pepper to taste and set aside.

3. In a bowl, mix together maple syrup, garlic powder, onion powder, paprika, salt andpepper. Place salmon fillets in the bowl and coat evenly with the marinade.

4. Preheat grill on high heat. Grill asparagus for 2 to 3 minutes until tender. Set aside.

5. Reduce to medium heat and place soaked plank on grill for about 3 minutes or until itbegins to crackle and smoke.

6. Flip the plank over and place salmon fillets on top, then layer the lemon slices on top ofthe salmon. Place the ends of the lemon on the plank as well, cut side down. Reduceheat to low, close lid and cook until salmon flakes easily, about 15 to 20 minutes. Bastewith leftover marinade at halfway mark.

7. Divide asparagus onto plates. Squeeze lemon over salmon, serve and enjoy!

Notes

Safety FirstNever leave your barbecue unattended. Do not let your barbecue go above 350ºF (177ºC) asthe plank may catch fire. Have a spray bottle of water on hand in case of flare-ups.

No AsparagusReplace with Pineapple Salsa (from Fish Tacos recipe) or any other grilled veggies.

Likes it SpicyAdd chili powder or red pepper flakes to the marinade.

No BBQSoak plank at least 4 hrs and brush with oil. Preheat oven to 350ºF (177ºC) and bake salmonon the plank until it flakes easily, about 15 to 20 minutes.

Prep AheadSoak the plank ahead of time and store in the freezer until ready to use.

Ingredients

1 Cedar Plank

3 cups Asparagus (woody ends snapped off)



2 tbsps Maple Syrup

1/4 tsp Garlic Powder

1/4 tsp Onion Powder

1/2 tsp Paprika

1/2 tsp Sea Salt

1/4 tsp Black Pepper

10 ozs Salmon Fillet

1 Lemon (sliced into rounds)


More CarbsServe with quinoa, potatoes or brown rice.

Keep it SimpleOmit the marinade and season the salmon with olive oil, salt and pepper.


One Pan Maple Mustard Chicken Thighs9 ingredients · 40 minutes · 2 servings

Directions

1. Preheat the oven to 425ºF (218ºC) and line a baking sheet with foil.

2. Place the chicken and sweet potato wedges on the baking sheet and sprinkle with seasalt and black pepper.

3. In a small bowl, whisk together the maple syrup, dijon mustard, extra virgin olive oil,apple cider vinegar and cinnamon. Pour over the chicken and potatoes. Toss to coat.

4. Place the baking sheet in the oven and bake for 30 minutes, flipping the sweet potatohalfway through. Broil for an additional 1 to 2 minutes to make it crispy at the end.Remove from the oven.

5. Divide the chicken and sweet potato wedges between plates and garnish with rosemary.Enjoy!

Notes

No Dijon MustardUse honey mustard instead and omit the maple syrup.

No RosemaryUse another fresh herb such as parsley or thyme instead.

No Sweet PotatoUse baking or russet potato instead.

No Extra Virgin Olive OilUse avocado oil instead.


Ingredients

8 ozs Chicken Thighs with Skin

1 Sweet Potato (sliced into wedges)


3 tbsps Maple Syrup

1 1/2 tbsps Dijon Mustard


1 tsp Apple Cider Vinegar

1/4 tsp Cinnamon

1 tbsp Rosemary (optional, chopped)


Pressure Cooker Thai Red Curry Beef16 ingredients · 1 hour · 4 servings

Directions

1. Turn your pressure cooker onto sauté mode and add half of the coconut oil. Season thebeef with sea salt and pepper. Add to the pressure cooker and brown on all sides.Remove with a slotted spoon and set aside.

2. Add the remaining coconut oil and sliced onion to the pressure cooker and sauté forabout 3 to 4 minutes. Add the ginger during the last minute, stirring frequently. Then addthe curry paste, tomato paste, fish sauce, coconut sugar, carrots, cauliflower and beef.Stir well to combine.

3. Put the lid on the pressure cooker and change to pressure cooker mode. Cook for 35minutes and then let the steam release naturally.

4. If making the brown rice, cook according to package directions.

5. Remove the lid from the pressure cooker and add the coconut milk and lime juice. Mixwell, then serve over rice with optional garnishes like green onion and cilantro.

Notes

No Pressure CookerMake it in the slow cooker on low for about 5 hours.

No Fish SauceUse soy sauce or tamari instead.

No Coconut SugarUse cane sugar instead.

Vegetable ModificationsAdd or substitute any vegetables you have on hand, such as sweet potato, broccoli or peas.

Crunchy VeggiesVegetables can turn soft in the pressure cooker. If you prefer crunchy veggies, steam themon the stove separately, then add them to the meal when it's done.

Ingredients

2 tsps Coconut Oil (divided)

1 lb Stewing Beef (diced into cubes)


1 Yellow Onion (small, thinly sliced)

1 tsp Ginger (minced)

2 tbsps Thai Red Curry Paste

2 tbsps Tomato Paste

1 tbsp Fish Sauce

1 tbsp Coconut Sugar

1 Carrot (large, chopped)

2 heads Cauliflower (sliced into florets)

3/4 cup Organic Coconut Milk (from the can)

1 Lime (juiced)

1/2 cup Brown Rice (optional, dry/uncooked)

2 stalks Green Onion (optional, chopped)

1/4 cup Cilantro (optional, chopped)


Vegan One Pot Pasta with Creamy Tomato Sauce13 ingredients · 30 minutes · 2 servings

Directions

1. Soak cashews in cold water for at least 2 hours or up to overnight. If you don't have timefor this step, soak cashews in boiling water for 20 minutes.

2. Add soaked and drained cashews and diced tomatoes to a blender with all theseasonings for the sauce. Blend until very smooth, about 1-2 minutes in a high speedblender, or a bit longer in a standard blender. Set aside.

3. In a saucepan, add olive oil, and onions and garlic. Saute on medium high heat until theonions and garlic have begun to brown.

4. Add the sliced peppers and green beans, and saute until done to your liking. Remove allveggies from the pan and set aside.

5. In the same pot (really, there's no need to even wash it!), bring 2 cups of water to a boil,and then add Chickapea Pasta and the creamy tomato sauce. Allow to simmer on a lowboil for 5-7 minutes, until the pasta is still al dente, but the sauce has begun to thicken.The sauce will seem like a lot, but will also cover the veggies.

6. Add the veggies and & sun dried tomatoes in, and toss to coat. Garnish with freshthyme, parsley, or basil.

7. This pasta is just as delicious the next day. The leftovers keep very well.

Notes

Spice it upAdd in whichever dried or fresh herbs you prefer: fresh thyme, basil, Italian parsley or greenonions,

Ingredients

1 Gluten Free Pasta (8 ounces gluten free pasta)

1 1/2 tbsps Extra Virgin Olive Oil

4 Garlic (minced)

1 Orange Bell Pepper (I used half orange, halfyellow)

2 cups Green Beans (ends trimmed)

1/3 cup Sundried Tomatoes (chopped roughly)


1/3 cup Cashews (soaked 2 hours and rinsed)

1 cup Diced Tomatoes

3/4 tsp Sea Salt (or more, to taste)

1 tsp Cumin

1 tsp Paprika

2 cups Water (do not add to the sauce)


Spaghetti Squash with Spinach & Chickpeas9 ingredients · 50 minutes · 4 servings

Directions

1. Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment paper.

2. Slice the spaghetti squash into even rings through its belly. Carve out the seeds and setaside. Place the rings onto the baking sheet and bake for 40 to 45 minutes. Remove thesquash from the oven and let cool. Use a fork to shred the flesh into noodles.

3. In a pan over medium-low heat, add half of the extra virgin olive oil and sauté the garlicfor 30 seconds. Then add the sun dried tomatoes and spinach. Sauté until the spinach iswilted. Add the chickpeas, lemon juice, sea salt, black pepper, remaining olive oil and thesquash noodles. Toss to coat.

4. Divide the noodle mixture between plates and add the feta cheese on top. Serve andenjoy!

Notes

Dairy-FreeUse capers or nutritional yeast instead of feta cheese.

No SpinachUse kale or Swiss chard instead.

No Sun Dried TomatoesUse sliced olives instead.

LeftoversStore in an airtight container in the fridge for 3 to 4 days.

Ingredients

1 Spaghetti Squash (medium)

2 tbsps Extra Virgin Olive Oil (divided)

1 Garlic (clove, minced)

1/4 cup Sun Dried Tomatoes (drained)

3 cups Baby Spinach

2 cups Chickpeas (cooked)

1 tbsp Lemon Juice


1/3 cup Feta Cheese (optional, crumbled)


Cleaned Up BBQ Sauce14 ingredients · 25 minutes · 6 servings

Directions

1. In a saucepan over medium-high heat, stir together all ingredients and bring to a boil.Reduce heat and let simmer for 20 minutes, stirring occasionally.

2. Transfer to a jar and let cool. Enjoy!

Notes

Serving SizeA 6-serving recipe yields about 1.5 cups of sauce.

Thinner SauceAdd water (1 tbsp at a time) until desired consistency reached.

Likes it SpicyAdd chili powder.

StorageRefrigerate in a mason jar up to 7 days. If freezing, leave about 1-inch of head space fromthe top.

Use it AsDipping sauce or as a marinade (see BBQ Pork and Peach Salsa recipe).

Ingredients

1/2 cup Tomato Paste

1 cup Water

1/3 cup Maple Syrup

2 tbsps Fancy Molasses

3 tbsps Apple Cider Vinegar

1/2 tsp Cinnamon

1 tbsp Cumin

2 tsps Paprika

1 tsp Onion Powder

1 tsp Garlic Powder

1 tsp Black Pepper

1 tsp Sea Salt

1/2 tsp Ground Mustard

1/4 tsp Cayenne Pepper


Sweet Potato Fries3 ingredients · 35 minutes · 4 servings

Directions

1. Preheat oven to 425ºF (218ºC) and line baking sheet(s) with heavy-duty foil. Greasewith 1/3 of the coconut oil or a cooking spray.

2. Rinse and pat your sweet potato strips dry. Toss them in a bag or bowl with tapioca flouruntil well coated.

3. Add the remaining coconut oil to the sweet potato strips and gently toss. Arrange thestrips onto your baking sheet(s), being careful not to crowd the pan and bake for 25 to 30minutes, flipping halfway through.

4. Season with salt if desired, and let cool slightly before serving. Enjoy!

Notes

No Tapioca FlourUse arrowroot powder, brown rice starch or cornstarch instead.

Spice it UpAdd your choice of seasonings after tossing the sweet potato strips with coconut oil. You canuse chipotle powder, cumin, paprika, garlic powder and/or onion powder. Do not season withsalt until after roasting.

Crispy FriesFor crispier fries, soak the strips in water for at least 1 hour, or overnight. Drain and pat drybefore baking.

Serve Them WithOur Magical Mayo, 15 Minute Grilled Steak, Corn & Chickpea Guacamole Salad, or any ofour burger recipes (like the Apple Turkey Burgers with Caramelized Onions & Brie).

LeftoversRefrigerate in an airtight container up to 4-5 days, or freeze. To re-crisp the fries, reheat witha bit of oil in a skillet on your stovetop.

Ingredients

3 tbsps Coconut Oil (melted)

2 Sweet Potato (large, sliced into 1/4 inch strips)

1 1/2 tbsps Tapioca Flour


Parsnip Fries3 ingredients · 50 minutes · 4 servings

Directions

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

2. While oven is preheating, wash and peel the parsnips. Slice them into long, thin fryshapes. Lay on the baking sheet and drizzle with avocado oil. Toss the fries gently tocoat and sprinkle with sea salt.

3. Bake for 40 minutes, turning halfway through cooking.

4. Remove from the oven and enjoy!

Notes

StorageKeeps well in fridge for up to 4 days.

Spice it UpAdd seasonings like cajun seasoning, cayenne pepper, chili powder, black pepper, paprika,onion powder or garlic powder to add more flavour to the fries.

Ingredients

6 Parsnip (large)

2 tbsps Avocado Oil

1/4 tsp Sea Salt (or more to taste)


Virgin Raspberry Mojito7 ingredients · 15 minutes · 2 servings

Directions

1. In a small saucepan over medium heat, add the raspberries, water and maple syrup.Cook until thick, about 5 minutes. Use an immersion blender or add the mixture to yourblender to puree until smooth. Chill in fridge at least 10 minutes.

2. Divide mint and 1/2 the lime wedges into drinking glasses. Use a muddler or the end of awooden spoon to mash them together. Divide raspberry puree, ice cubes and sparklingwater between the glasses. Stir to combine and garnish with remaining lime wedges.Sprinkle a pinch of sea salt if desired. Enjoy!

Notes

It's 5 O'Clock SomewhereAdd 2 oz of white rum to each serving.

No Maple SyrupUse honey instead.

Make it SmoothStrain your raspberry puree and use the juices only.

Ingredients

1/4 cup Raspberries

3/4 cup Water

1/4 cup Maple Syrup

1/4 cup Mint Leaves

1 Lime (sliced into wedges)

4 Ice Cubes

3 cups Sparkling Water


Peach Raspberry Agua Fresca5 ingredients · 5 minutes · 2 servings

Directions

1. Combine all ingredients except ice in a blender. Blend well until smooth.

2. Refrigerate until ready to serve. Divide into glasses with ice and enjoy!

Notes

Less PulpStrain your agua fresca after blending.

Extra GarnishAdd raspberries and sliced peaches to each glass.

Make it FizzyUse sparkling water instead of flat.

Add a KickAdd a few pieces of sliced jalapeno to each glass.


Ingredients

2 Peach (peeled and quartered)

1 cup Raspberries

2 tbsps Maple Syrup

2 cups Water

6 Ice Cubes (optional)


Watermelon Mint Agua Fresca5 ingredients · 10 minutes · 4 servings

Directions

1. Slice your watermelon into rounds and then into quarters. Slice off the rind. Dice thewatermelon and add to blender with maple syrup and water.

2. Divide mint and lime wedges into drinking glasses. Use a muddler or the end of awooden spoon to mash them together.

3. Add ice (optional) and pour watermelon agua fresca into each glass. Stir to combine andenjoy!

Notes

Less PulpStrain your agua fresca after blending.

Garnish WithLime wedge, mint leaves or coarse ground sea salt.

Likes it FizzyUse sparkling water instead of flat.


Watermelon SizeThis recipe was developed and tested using a 5 lb. watermelon.

Ingredients

1/2 Seedless Watermelon (large)

2 tbsps Maple Syrup

1 cup Water

1/4 cup Mint Leaves

1/2 Lime (sliced into wedges)


may 2019 - royally fit€¦ · almond oatmeal breakfast bars 11 ingredients ·35 minutes ·8...

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