tjwright - s3.ca-central-1.amazonaws.com · yogurt & berries copy 5 minutes plain greek yogurt...
TRANSCRIPT
Kale & Mushroom EggMuffins
Yogurt & Berries
Apple
Cottage Cheese Toast with Peanut Butter
Yogurt & Berries copy
Apple
Cottage Cheese
Hard Boiled Eggs
Crackers & Avocado
Hard Boiled Eggs
Carrots & Guacamole Yogurt & Berries copy
Cauliflower, Kale & LentilDetox Soup copy
Crackers & Hummus
Celery & Hummus
Cucumber Slices Apple with Peanut Butter Crackers & Avocado
Crackers & Hummus
Cucumber Slices
Grilled Bruschetta Chicken
Steamed Green Beans Chicken Tacos One Pan Steak, Potatoes andBroccoli
Simple Everything BagelSeasoned Chicken
Steamed Green Beans Simple Slow CookerSwedish Meatballs
Kale & Mushroom EggMuffins
Cauliflower, Kale & LentilDetox Soup copy
Cauliflower, Kale & LentilDetox Soup copy
One Pan Steak, Potatoes andBroccoli
Simple Everything BagelSeasoned Chicken
Steamed Green Beans
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1215
46g
114g
Fiber 25g
Sugar 33g
90g
Cholesterol 431mg
Sodium 1369mg
Vitamin A 14041IU
Vitamin C 132mg
Calcium 820mg
Iron 13mg
1058
43g
110g
Fiber 25g
Sugar 35g
61g
Cholesterol 396mg
Sodium 1472mg
Vitamin A 12495IU
Vitamin C 86mg
Calcium 595mg
Iron 10mg
1886
86g
201g
Fiber 39g
Sugar 63g
94g
Cholesterol 495mg
Sodium 968mg
Vitamin A 11833IU
Vitamin C 364mg
Calcium 895mg
Iron 17mg
1845
90g
173g
Fiber 37g
Sugar 49g
100g
Cholesterol 630mg
Sodium 2757mg
Vitamin A 24540IU
Vitamin C 293mg
Calcium 506mg
Iron 15mg
1587
72g
134g
Fiber 23g
Sugar 40g
107g
Cholesterol 269mg
Sodium 3720mg
Vitamin A 3206IU
Vitamin C 71mg
Calcium 842mg
Iron 14mg
34%
37%
29%
36%
41%
23%
40%
41%
19%
43%
36%
21%
40%
33%
27%
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Apple
Avocado
Lime
All Natural Peanut Butter
Cumin
Dried Onion Flakes
Garlic Powder
Italian Seasoning
Onion Powder
Paprika
Poppy Seeds
Sea Salt
Sea Salt & Black Pepper
Sesame Seeds
Frozen Berries
Basil Leaves
Broccoli
Carrot
Cauliflower
Celery
Cherry Tomatoes
Cucumber
Garlic
Green Beans
Green Lettuce
Kale Leaves
Mini Potatoes
Mushrooms
Parsley
Red Onion
Tomato
White Onion
Yellow Onion
Coconut Milk
Lentils
Vegetable Broth
Whole Grain Crackers
Chicken Breast
Chicken Thighs
Corn Tortilla
Extra Lean Ground Chicken
Extra Lean Ground Turkey
Hummus
Top Sirloin Steak
Whole Grain Bread
Balsamic Vinegar
Coconut Oil
Extra Virgin Olive Oil
Tamari Or Soya Sauce
Cottage Cheese
Egg
Plain Greek Yogurt
Unsweetened Almond Milk
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Kale & Mushroom Egg Muffins40 minutes
Egg
Unsweetened Almond Milk
Sea Salt
Extra Virgin Olive Oil
Yellow Onion (diced)
Mushrooms
Garlic (cloves, minced)
Kale Leaves (packed and finelysliced)
69
4g
2g
Fiber 1g
Sugar 1g
5g
Cholesterol 140mg
Sodium 163mg
Vitamin A 1291IU
Vitamin C 2mg
Calcium 42mg
Iron 1mg
Preheat oven to 350. Whisk together eggs, almond milk and sea salt in a mixingbowl and set aside.
Heat olive oil in a frying pan over medium heat. Add onion and mushroom andsaute for 5 minutes or until onions are translucent.
Add garlic and kale and continue to saute just until kale is wilted. Remove fromheat and add to mixing bowl with eggs. Mix well.
Line a muffin tray with liners (parchment paper cups work best). Evenlydistribute the egg/kale mixture across the muffin tin leaving some room at thetop as the egg will rise. Bake in the oven for 20 minutes.
Remove from oven and let cool before removing the liners. Enjoy!
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Yogurt & Berries5 minutes
Plain Greek Yogurt
Frozen Berries (thawed)
261
5g
32g
Fiber 5g
Sugar 21g
23g
Cholesterol 34mg
Sodium 140mg
Vitamin A 1250IU
Vitamin C 55mg
Calcium 526mg
Iron 2mg
Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do thereverse if you like the fruit on the bottom.) Enjoy!
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Apple2 minutes
Apple
95
0g
25g
Fiber 4g
Sugar 19g
0g
Cholesterol 0mg
Sodium 2mg
Vitamin A 98IU
Vitamin C 8mg
Calcium 11mg
Iron 0mg
Slice into wedges, or enjoy whole.
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Cottage Cheese5 minutes
Cottage Cheese
103
5g
4g
Fiber 0g
Sugar 3g
12g
Cholesterol 18mg
Sodium 331mg
Vitamin A 147IU
Vitamin C 0mg
Calcium 87mg
Iron 0mg
Scoop into a bowl and enjoy!
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Toast with Peanut Butter5 minutes
Whole Grain Bread (or any typeof bread)
All Natural Peanut Butter (or anynut butter)
411
20g
43g
Fiber 8g
Sugar 9g
18g
Cholesterol 0mg
Sodium 320mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 100mg
Iron 3mg
Toast the bread slices, then spread on the peanut butter. Enjoy!
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Yogurt & Berries copy5 minutes
Plain Greek Yogurt
Frozen Berries (thawed)
221
5g
22g
Fiber 3g
Sugar 13g
23g
Cholesterol 34mg
Sodium 140mg
Vitamin A 1250IU
Vitamin C 35mg
Calcium 512mg
Iron 1mg
Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do thereverse if you like the fruit on the bottom.) Enjoy!
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Hard Boiled Eggs15 minutes
Egg
144
10g
1g
Fiber 0g
Sugar 0g
13g
Cholesterol 372mg
Sodium 142mg
Vitamin A 540IU
Vitamin C 0mg
Calcium 56mg
Iron 2mg
Place eggs in a saucepan and cover with water. Bring to a boil over high heat.
Once boiling, turn off the heat but keep the saucepan on the hot burner. Coverand let sit for 10 to 12 minutes.
Strain the water and fill the saucepan with cold water. Let the eggs sit until coolenough to handle. Peel and enjoy!
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Crackers & Avocado10 minutes
Whole Grain Crackers
Avocado
Sea Salt & Black Pepper (to taste)
322
18g
38g
Fiber 5g
Sugar 6g
5g
Cholesterol 0mg
Sodium 445mg
Vitamin A 76IU
Vitamin C 5mg
Calcium 13mg
Iron 2mg
Mash the avocado onto the crackers and sprinkle with salt and pepper to taste.Enjoy!
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Carrots & Guacamole5 minutes
Carrot (medium)
Avocado
Lime (juiced)
Sea Salt (or more to taste)
217
15g
22g
Fiber 10g
Sugar 7g
3g
Cholesterol 0mg
Sodium 387mg
Vitamin A 20540IU
Vitamin C 24mg
Calcium 55mg
Iron 1mg
Peel and slice carrots into sticks.
Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.
Dip the carrots into the guac & enjoy!
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Cauliflower, Kale & Lentil Detox Soup copy40 minutes
Extra Virgin Olive Oil
Yellow Onion (diced)
Celery (diced)
Carrot (medium, peeled and diced)
Garlic (cloves, minced)
Cauliflower (chopped intoflorets)
Kale Leaves (chopped)
Vegetable Broth
Lentils (cooked)
Sea Salt & Black Pepper (to taste)
194
5g
29g
Fiber 10g
Sugar 6g
10g
Cholesterol 0mg
Sodium 94mg
Vitamin A 7796IU
Vitamin C 59mg
Calcium 111mg
Iron 4mg
Heat the olive oil in a large pot. Add the onion, celery, and carrots. Cook forabout 10 minutes, or until veggies are softened. Add the garlic and cook for 2-3more minutes.
Add the cauliflower, kale, and vegetable broth. Bring to a boil then reduce heatto a simmer. Let simmer for 20 minutes.
Stir in the cooked lentils and season to taste with sea salt and black pepper.Divide between bowls. Enjoy!
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Crackers & Hummus5 minutes
Whole Grain Crackers
Hummus
387
21g
43g
Fiber 5g
Sugar 6g
8g
Cholesterol 0mg
Sodium 704mg
Vitamin A 17IU
Vitamin C 0mg
Calcium 36mg
Iron 3mg
Dip the crackers into the hummus and enjoy!
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Celery & Hummus5 minutes
Celery (cut into sticks)
Hummus
Paprika (optional)
159
11g
12g
Fiber 5g
Sugar 2g
5g
Cholesterol 0mg
Sodium 327mg
Vitamin A 658IU
Vitamin C 2mg
Calcium 62mg
Iron 2mg
Sprinkle hummus with paprika for some added flavour (optional). Dip, dunkand enjoy!
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Cucumber Slices5 minutes
Cucumber
23
0g
5g
Fiber 1g
Sugar 3g
1g
Cholesterol 0mg
Sodium 3mg
Vitamin A 158IU
Vitamin C 4mg
Calcium 24mg
Iron 0mg
Slice the cucumber and enjoy!
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Apple with Peanut Butter3 minutes
Apple
All Natural Peanut Butter
288
17g
32g
Fiber 6g
Sugar 22g
8g
Cholesterol 0mg
Sodium 8mg
Vitamin A 98IU
Vitamin C 8mg
Calcium 27mg
Iron 1mg
Cut apple into slices and remove the core. Dip into peanut butter and enjoy!
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Grilled Bruschetta Chicken30 minutes
Chicken Breast
Sea Salt & Black Pepper (to taste)
Tomato (medium, diced)
Red Onion (finely diced)
Garlic (cloves, minced)
Basil Leaves (chopped)
Extra Virgin Olive Oil
Balsamic Vinegar
228
7g
6g
Fiber 1g
Sugar 1g
36g
Cholesterol 117mg
Sodium 96mg
Vitamin A 1361IU
Vitamin C 16mg
Calcium 21mg
Iron 1mg
Preheat the grill to medium heat. Add the chicken breasts, season with sea saltand black pepper, and cook for about 10 to 15 minutes per side, or untilcooked through.
In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, andbalsamic vinegar. Season with sea salt and black pepper to taste.
To serve, top the chicken breasts with the bruschetta mix. Enjoy!
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Steamed Green Beans10 minutes
Green Beans (trimmed, freshor frozen)
47
0g
10g
Fiber 4g
Sugar 5g
3g
Cholesterol 0mg
Sodium 9mg
Vitamin A 1035IU
Vitamin C 18mg
Calcium 56mg
Iron 2mg
Bring a 1/2-inch of salted water to boil in a large pan. Add green beans, coverand cook for about 5 to 7 minutes or until desired tenderness is reached.
Remove greens beans with a slotted spoon and serve.
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Chicken Tacos25 minutes
Corn Tortilla
Coconut Oil
Extra Lean Ground Chicken
Onion Powder
Garlic Powder
Sea Salt
Cumin
Green Lettuce (small, finelychopped)
Tomato (medium, diced)
346
14g
31g
Fiber 3g
Sugar 0g
23g
Cholesterol 98mg
Sodium 389mg
Vitamin A 1056IU
Vitamin C 9mg
Calcium 216mg
Iron 2mg
Prepare tortillas according to instructions on the package.
Heat a large skillet over medium heat. Add the coconut oil and the chicken,stirring to break it up as it cooks. Add the onion powder, garlic powder, salt andcumin to the pan. Once the beef is cooked through, remove from heat.
Add the ground chicken, lettuce and tomatoes to the center of each tortilla.Fold in half and enjoy immediately.
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One Pan Steak, Potatoes and Broccoli40 minutes
Mini Potatoes
Cherry Tomatoes
Broccoli (chopped into florets)
Extra Virgin Olive Oil
Italian Seasoning
Top Sirloin Steak
Sea Salt & Black Pepper (to taste)
677
31g
69g
Fiber 13g
Sugar 8g
35g
Cholesterol 89mg
Sodium 139mg
Vitamin A 2073IU
Vitamin C 237mg
Calcium 162mg
Iron 6mg
Preheat oven to 375F.
Toss the potatoes, cherry tomatoes and broccoli with the olive oil and sprinklewith Italian seasoning. Spread across the baking sheet and roast for 20minutes.
After 20 minutes, heat a skillet over medium/high heat. Brown the steak onboth sides for 1 to 2 minutes. Remove the steak from the skillet and add to thepan with veggies. Return to oven for an additional 10 minutes, or until steak iscooked to your liking.
Remove the pan from the oven, divide onto plates and enjoy!
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Simple Everything Bagel Seasoned Chicken25 minutes
Poppy Seeds
Sesame Seeds
Garlic Powder
Dried Onion Flakes
Sea Salt
Chicken Thighs
240
11g
4g
Fiber 1g
Sugar 1g
29g
Cholesterol 151mg
Sodium 1302mg
Vitamin A 31IU
Vitamin C 1mg
Calcium 66mg
Iron 2mg
Combine the poppy seeds, sesame seeds, garlic powder, dried onion flakesand sea salt. Spread the everything bagel spice over a plate and press thechicken into it to create a thick crust.
Heat a heavy-bottomed skillet over medium heat and add the olive oil. Placechicken in the skillet and cook for about 10 to 12 minutes per side, or untilcooked through. Enjoy!
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Simple Slow Cooker Swedish Meatballs4 hours 30 minutes
Extra Lean Ground Turkey
Parsley (chopped and divided)
Onion Powder
Sea Salt
Mushrooms (sliced)
White Onion (chopped)
Coconut Milk (canned)
Tamari Or Soya Sauce
258
15g
7g
Fiber 1g
Sugar 3g
25g
Cholesterol 84mg
Sodium 1242mg
Vitamin A 715IU
Vitamin C 13mg
Calcium 48mg
Iron 3mg
In a bowl, mix together the ground turkey, half of the parsley, onion powderand salt. Form meatballs about 1-inch in diameter.
Place mushrooms, onion, coconut milk and tamari or soya sauce into thebottom of the slow cooker. Set meatballs on top. Cover with lid and cook onlow for 6 to 8 hours, or on high for 4 hours (or until meatablls are cookedthrough).
Once meatballs are cooked through, use a slotted spoon to lift them out of theslow cooker into a serving dish. Set aside.
Transfer the cooked mushrooms, onion and coconut milk from the bottom ofthe slow cooker into a blender and puree into a gravy. Once smooth, pour itover top of the meatballs. Garnish with remaining parsley. Enjoy!
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