Real Food Whole Life

Breakfast

Sausage, Kale & Sweet Potato Egg Cups

Ingredients

1 tablespoon olive oil

12 ounces precooked chicken apple sausage, chopped*

1 small red onion, finely chopped (about 1 cup, chopped)

1 medium sweet potato, chopped (about 1 cup, chopped)

2 cups chopped kale

1 teaspoon kosher salt, divided

12 large eggs, organic if possible

Instructions

1. Heat the oven to 350F.

2. Heat the olive oil over medium heat in a large skillet. Add the sausage, onion, sweet potato, kale, and ½ teaspoon salt. Saute until the vegetables are soft and tender stirring occasionally, about 5-7 minutes. Remove from heat and allow to cool.

3. Meanwhile whisk together the eggs and the remaining ½ teaspoon salt. Add the cooled veggies to the egg mixture and whisk again until well combined.

4. Pour the egg and veggie mixture into a greased or silicone lined muffin tin. The mixture should come to near the top of each cup.

5. Bake for 20-25 minutes, or until puffed and cooked through.

8. Remove from the oven and allow to cool. Serve warm, or refrigerate in a tightly sealed container for up to 5 days.

Makes 12 Egg Cups.

Notes + Substitutions:

Look for sausage without added sugar, artificial nitrates, or nitrites. Read the labels to be sure. 

Skip the sausage for a vegetarian option.

Swap butternut squash for sweet potato

Swap baby spinach for kale.

Chocolate Almond Butter Chia Seed Pudding

Ingredients

1 cup full-fat coconut milk (from a can)

3 cups unsweetened non-dairy milk

12-14 tablespoons chia seeds

2 tablespoon cacao or cocoa powder

1-3 teaspoons pure maple syrup, to taste

For Topping

4 tablespoons unsweetened almond butter

4 tablespoons chopped toasted almonds (optional)

1 cup chopped banana (optional)

Instructions

1. Make the chia seed pudding: In a large bowl or jar, whisk or shake together the coconut milk, non-dairy milk, chia seeds and maple syrup.

2. Cover and refrigerate for at least 2 hours to thicken, whisking or shaking occasionally. If the pudding seems thin after 2 hours add additional chia seeds one tablespoon at a time, letting it sit for half an hour each time, until the mixture achieves a pudding-like consistency.

3. Spoon the pudding into individual servings (1 cup each), top with almond butter and any additional toppings. Refrigerate, covered, for up to 5 days. 

Makes 4 servings 

Notes + Substitutions:

Make the Lemon Bliss variation: omit the cacao powder and add 1 teaspoon lemon zest, plus 2 tablespoons lemon juice (from about 1 large lemon). Top with 4 tablespoons toasted unsweetened coconut flakes and 1 cup fresh or frozen blueberries. 

Swap peanut butter and chopped butter or sunflower butter and sunflower seeds for the almond butter and almonds.

Loaded Sweet Potato Toast

Ingredients

1 large sweet potato, scrubbed

Almond Butter + Strawberry Toppings

1-2 tablespoons almond butter

½ cup sliced strawberries

Sprinkle of sea salt (optional)

Avocado + Hemp Hearts Toppings

1 small avocado

1 tablespoon lemon juice

1 teaspoon hemp seeds

Sprinkle of sea salt (optional)

Instructions

1. Slice the sweet potato lengthwise into ¼ inch thick slices.

2. Place the sweet potato slices in a toaster on high for about 5 minutes or until cooked through. You may need to toast multiple times depending on the length and power of your toaster settings.

3. Top 2 slices with almond butter. Sprinkle with strawberries and salt, if using, and serve.

4. Store remaining sweet potato toast slices for up to 1 5 days. Place in the toaster to reheat.

Makes 1 serving.

Notes + Substitutions: use any toppings you like--the sky's the limit!

Vanilla Almond Overnight Oats

Ingredients

2 cups gluten-free old-fashioned whole rolled oats

4 tablespoons chia seeds

1 teaspoon pure vanilla extract

4 cups unsweetened non-dairy milk

1-4 tablespoons pure maple syrup, to taste

4 tablespoons unsweetened almond butter

4 tablespoons chopped berries

Instructions

1. In a large bowl, stir together the oats, chia seeds, and vanilla extract. Add the milk, stirring to combine.

2. Divide the mixture between 4 jars with tight-fitting lids. Top each with 1 tablespoon almond butter and 1 tablespoon chopped berries. Seal and refrigerate for overnight or at least 5 hours.

Makes 4 servings.

Notes + Substitutions: use any toppings you like--the sky's the limit! The oats will last 3-4 days in the fridge. You can also half the recipe if you prefer fewer servings.

Simplified Protein Pancakes

Ingredients

2 medium ripe banana, mashed

2 large eggs

3 tablespoons almond flour or oat flour

¼ teaspoon pure vanilla extract

¼ teaspoon kosher salt

¼ teaspoons baking powder

Coconut oil for the pan

Almond butter, honey, or maple syrup for serving

Instructions

1. Stir all the ingredients together in a medium bowl.

2. Heat the coconut oil in a large pan. Add ¼ cup of batter for each pancake to the pan. Flip when small bubbles begin to form on top of each pancake. Cook until both sides are golden brown.

Makes XX servings.

Notes + Substitutions: Make a double batch ahead and freeze some for breakfast all week long. Top with a big dollop of almond butter and skip the syrup for a lower sugar option.


Lunch

Reset Protein Salad

Ingredients

For the Dressing

1 tablespoon whole grain mustard

1 teaspoon honey (optional)

½ teaspoon turmeric

½ teaspoon kosher salt

⅓ cup fresh lemon juice or white wine vinegar

⅓ cup extra virgin olive oil

For the Salad

2 cups chopped apple

2 cups chopped celery

2 cups chopped protein (cooked chicken, hard boiled eggs, drained canned tuna, drained canned salmon, drained & rinsed lightly smashed canned chickpeas)

⅓ cup chopped roasted, salted cashews

Instructions

1. In a large bowl, make the dressing by whisking together the mustard, honey, salt, turmeric, vinegar, and olive oil until well combined.

3. Add the apple, celery, protein, and cashews, stirring until well combined.

4. Serve immediately or store, covered, for up to 5 days.

 Makes 4 servings.

Notes + Substitutions:

Use any chopped, cooked protein you like--whatever you love and sounds good will work.

Skip the cashews for a nut-free option, or use almonds, walnuts, or sunflower seeds instead.

Serve over greens tossed with olive oil and vinegar for an extra boost of veggie power.

Simplified Protein Salad

Ingredients

2 cups chopped protein (cooked chicken, hard boiled eggs, drained canned tuna, drained canned salmon, drained & rinsed lightly smashed canned chickpeas)

1 cup grated carrot

1 cup slaw mix or  thinly sliced cabbage

¼ cup avocado mayo

2 tablespoons apple cider vinegar or fresh lemon juice

¼ teaspoon kosher salt

3 tablespoons unsulphured raisins (optional)

3 tablespoons toasted sunflower seeds (optional)

Instructions

1. Mix all the ingredients in a large bowl until well combined. Serve immediately or store, covered, for up to 5 days.

Makes 4 servings.

Notes + Substitutions:

Use any chopped, cooked protein you like--whatever you love and sounds good will work.

Avocado mayo is free of soy, canola, and other not-so-great oils. If you can’t find it, substitute a high-quality organic mayo of your choice.

Serve over greens tossed with olive oil and vinegar for an extra boost of veggie power.

Simplified Southwest Chop Chop

Ingredients

For the Dressing

¼ cup lime juice (from about 2-3 limes)

½ teaspoon salt

1 teaspoon cumin

1 teaspoon mild chili powder

¼ teaspoon cayenne (optional)

2 teaspoons honey

½ cup olive oil

For the Salad

2 cups chopped protein (cooked chicken, hard boiled eggs, drained canned tuna, drained canned salmon, drained & rinsed black beans)

1 15-oz can black beans, drained and rinsed

1 cup thinly sliced green cabbage or slaw mix

1 pint cherry tomatoes, cut in half

2 orange, red, or yellow bell peppers, chopped

1 cup fresh or frozen, defrosted corn kernels

⅓ cup toasted pumpkin seeds

¼ cup chopped cilantro

Method

1. Whisk the lime juice, salt, cumin, chili powder, cayenne, and honey until well combined. Drizzle in the olive oil and whisk again until well combined.

3. Add the remaining ingredients to a large bowl. Pour over the dressing a little at a time, tossing to combine, until all the ingredients are well coated. Save any leftover dressing in a sealed container for up to 5 days. Taste, adding additional salt if desired. 

Notes + Substitutions:

Use any chopped, cooked protein you like--whatever you love and sounds good will work.

Skip the corn and add additional bell pepper for a paleo option.

Simplified Loaded Chicken Soup

Ingredients

2 cups chopped yellow onion

3 cups chopped carrot

2 cups chopped celery

½ teaspoon turmeric

1 teaspoon kosher salt

32-oz chicken stock

2 pounds boneless, skinless chicken breasts or thighs

14-oz baby spinach

¾ cup full-fat coconut milk (from a can)

Instant Pot Instructions

1. Add the onion, carrot, celery, salt, turmeric, and chicken stock to a 6-quart pressure cooker, stirring to combine. Add the chicken, stirring again.

2. Secure the lid, select the manual setting, and set it to high pressure for 15 minutes.

3. When the pressure cooker timer is done, quick release the pressure.

4. Remove the chicken and cut into 1-inch pieces or shred with two forks (omit this step if using chickpeas). Add the chicken back to the pressure cooker along with the coconut milk and spinach, stirring to combine. Taste and add additional salt if desired.

Slow Cooker Instructions

1. Add the onion, carrot, celery, turmeric, salt and chicken stock to a 6-quart slow cooker, stirring to combine. Add the chicken, stirring again.

2. Cover and cook on high for 4-6 hours or low for 6-8 hours, or until the veggies are very tender and the chicken is cooked through.

3. Remove the chicken and cut into 1-inch pieces or shred with two forks (omit this step if using chickpeas). Add the chicken back to the slow cooker, along with the coconut milk and spinach, stirring to combine. Taste and add additional salt if desired.

Stovetop Instructions

1. Add the onion, carrot, celery, salt and chicken stock to a Dutch oven or large soup pot, stirring to combine. Add the chicken, stirring again.

2. Cover, bring to a boil, reduce to a simmer, then until the veggies are very tender and the chicken is cooked through, about 25-30 minutes.

3. Remove the chicken and cut into 1-inch pieces or shred with two forks (omit this step if using chickpeas). Add the chicken back to the pot, along with the coconut milk and spinach, stirring to combine. Taste and add additional salt if desired.

Makes 4-6 servings

Notes + Substitutions:

Swap 2 cans chickpeas, drained and rinsed for the chicken for a vegetarian option.

Miracle Lentil Soup

Ingredients

2 tablespoons olive oil

1 medium onion, finely chopped

1 ¼ teaspoon kosher salt, divided

1 cup chopped celery

2 cups chopped carrot

4 cloves garlic, minced or finely grated

2 cups green lentils

2 (15-oz) cans petite-diced tomatoes

1 quart chicken or vegetable stock

4 cups baby spinach

Olive oil for serving

Instructions

Instant Pot Instructions

1. Set a 6-quart pressure cooker to saute mode for 8 minutes. Add the oil, onion and ¼ teaspoon salt, and cook, stirring occasionally until the onions are soft.

2. Add the celery, carrot, garlic, and remaining 1 teaspoon salt, stirring to combine. Add the lentils, tomatoes, and stock, stirring to combine.

2. Secure the lid, select the manual setting, and set it to high pressure for 15 minutes.

3. When the pressure cooker timer is done, allow to naturally release for 15 minutes,

4. Remove the lid, add the spinach, and stir to combine. Taste and add additional salt if desired. Serve with a generous drizzle of olive oil. 

Slow Cooker Instructions

1. Cook the oil, onion and ¼ teaspoon salt, in a medium pan over medium heat until the onions are soft, about 8 minutes, stirring occasionally.

2. Add the cooked onions celery, carrot, garlic, 1 teaspoon salt,  lentils, tomatoes, and stock, to 6-quart slow cooker, stirring to combine.

2. Cover and cook on high for 4-6 hours or low for 6-8 hours, or until the veggies are the lentils are soft.

3. Remove the lid, add the spinach, and stir to combine. Taste and add additional salt if desired. Serve with a generous drizzle of olive oil. 

Stovetop Instructions

1. Cook the the oil, onion and ¼ teaspoon salt in a Dutch oven over medium heat until the onions are soft, about 8 minutes, stirring occasionally.

2. Add the cooked onions celery, carrot, garlic, 1 teaspoon salt,  lentils, tomatoes, and stock, stirring to combine. Cover, bring to a boil, then reduce to a simmer. Cook, covered, until the lentils are soft, about 35-45 minutes, stirring occasionally.

3. Remove the lid, add the spinach, and stir to combine. Taste and add additional salt if desired. Serve with a generous drizzle of olive oil.


Dinner

Simplified Sheet Pan Chicken Fajitas

Ingredients

1 teaspoon cumin

1 teaspoon granulated garlic powder

½ teaspoon mild chili powder

1 teaspoon kosher salt, divided

3 medium bell peppers, any color, thinly sliced

1 medium yellow onion, thinly sliced

3 tablespoons olive oil, divided

1 pound boneless, skinless chicken breasts or thighs, sliced into 1-inch strips

1 lime, juiced

Optional fajita fixins’: tortillas, lettuce cups, pickled red onion, cilantro, green onion, salsa, sour cream, guacamole, sliced avocado

Instructions

1. Heat the oven to 400F.

2. Mix together the cumin, garlic powder, chili powder and salt in a small bowl.

3. Place the peppers, onions and chicken on a sheet pan. Drizzle with the olive oil and spice mix, tossing to combine. Arrange the chicken and veggies in an even layer, avoiding any overlap.

4. Place in the oven and roast about 10-15 minutes.

5. Remove from the from the oven, flip the chicken and give the veggies a stir.

6. Roast for an additional 10 -15minutes, or until the chicken is cooked through and flakes easily with a fork. Sprinkle the lime juice over the pan.

7. Serve with whatever fajita fixins’ you like.

Serves 4-6.

Notes + Substitutions:

Make it a wrap: wrap the chicken and veggies in grain-free or corn tortillas, or romaine or butter lettuce cups. Top with salsa and sliced avocado.

Make it a bowl: serve atop rice or cauliflower rice, along with any toppings you like.

Simplified Turkey Skillet

Ingredients

2 tablespoons olive oil, divided

1 pound ground dark meat turkey

1 teaspoon kosher salt, divided

4 cups (1-inch) chopped sweet potato

½ cup water

¼ teaspoon mild chili powder

½ teaspoon garlic powder

½ teaspoon ground cumin

1 cup packed baby spinach

Optional toppings: chopped tomato, salsa, sliced avocado

Instructions

1. In a large, 10” skillet, heat 1 tablespoon olive oil over medium heat. Add the turkey, sprinkle with ½ teaspoon salt, and stir to break into small pieces.

2. Cook, stirring occasionally, until the turkey is browned and cooked through, about 8 minutes. Remove from the pan and set aside.

3. To the same pan, heat 1 tablespoon olive oil over medium heat. Add the sweet potatoes, sprinkle with ½ teaspoon salt, and stir to combine. Add the water, stirring to scrape any browned bits from the bottom of the pan.

4. Cover and cook until the sweet potatoes are tender, about 10-15 minutes, stirring occasionally.

5. Uncover, and add the cooked turkey, chili powder, garlic powder, and cumin, stirring to combine. Add the spinach and cook until the turkey is warmed through and ths spinach is wilted, about 1 minute, adding a splash more water if the pan is dry.

6. Taste and add additional salt if desired. Serve as-is or with any topping you like.

Notes + Substitutions:

If you don’t have a lid large enough to cover the skillet, use a baking sheet. Aluminum foil will also work.

Serve as a one-pot meal, or over cooked rice or cauliflower rice.

Simplified Taco Bowls with DIY Taco Seasoning

Ingredients

For the DIY Taco Seasoning

Ingredients

1 tablespoon mild chili powder

1 tablespoon ground cumin

2 teaspoons garlic powder

1 teaspoon kosher salt

¼ teaspoon cayenne powder

For the Taco Bowls

1 tablespoon olive oil

1 cup finely chopped onion

¼ teaspoon kosher salt

1 pound ground turkey, chicken or grass-fed beef

2 cups shredded romaine lettuce

2 tomatoes, chopped

2 red, yellow or orange bell peppers, chopped

Optional toppings: salsa, chopped avocado, guacamole, organic sour cream, chopped green onion, chopped cilantro, Cauliflower Rice (see page XX)

Instructions

1. Make the DIY Taco Seasoning by stirring everything together in a small bowl or sealable jar.

2. Heat the olive oil in a large pan over medium heat. Add the onion and salt, stirring to combine. Cook until the onions are soft, about 8 minutes, stirring occasionally.

3. Add the meat, sprinkle with 2 teaspoons of the Taco Season, and stir to combine. Cook until the meat is browned and cooked through, about 5-8 minutes.

4. Make the bowls by dividing the lettuce between 4 bowls. Add the Cauliflower Rice (if using), then divide the cooked meat between the 4 bowls. Top with tomatoes, bell peppers, and any other toppings you like.

Cauliflower Rice

Ingredients

1 tablespoon olive or coconut oil

1 head cauliflower

¼ teaspoon kosher salt

1 lime, zested and juiced (optional)

Instructions

1. Rice the cauliflower by cutting the head into large pieces. Pulse the pieces in a food processor into rice-sized pieces. Alternatively, grate using the large holes on a box grater.

2. Heat the oil in a large pan over medium heat. Add the cauliflower and salt. Cook, stirring occasionally, until the cauliflower is tender and lightly browned, about 5-8 minutes. Add the zest and juice of the lime, stir, and serve.

Notes + Substitutions:

Use pre-made frozen cauliflower in place of fresh. The frozen rice cauliflower rice may be cooked from frozen--just add a few extra minutes to the cooking time to ensure it browns and cooks through.

Simplified Sheet Pan Shrimp + Cherry Tomatoes

Ingredients

1 pound peeled, deveined raw shrimp

2 cups cherry tomatoes

8 garlic cloves, roughly chopped

2 tablespoons olive oil

¼ teaspoon kosher salt

½ lemon

Instructions

1. Heat the oven to 400F.

2. Place the shrimp, tomatoes, and garlic on a rimmed sheet pan. Drizzle with oil, sprinkle with salt, and toss to combine.

3. Roast until the shrimp are just cooked and the tomatoes begin to burst, about 10-12 minutes.

4. Remove the pan from the oven and squeeze the lemon, tossing to coat.

Notes + Substitutions:

If you can only find pre-cooked shrimp, simply add roast the tomatoes and garlic per the recipe, then add the shrimp in the last 5 minutes to warm through.

Make it a bowl: serve over rice or cauliflower rice, plus spinach tossed in lemon juice and olive oil.

Make it a pasta salad: add a handful of fresh chopped basil and stir into 2 cups cooked pasta, juice of ½ of a lemon, 2 tablespoons olive oil, and a pinch of salt.

Make it lettuce cups: serve in romaine or butter lettuce cups, topped with chopped kalamata olives and a sprinkling of feta.

Simplified White Chicken Chili

Ingredients

2 tablespoons olive oil

1 medium yellow onion, chopped

1 teaspoon kosher salt, divided

1 teaspoon ground cumin

½ teaspoon granulated garlic powder

2 (15-oz) cans white Northern beans, drained and rinsed

1 (4-oz) can roasted, diced green chilies

1 pound boneless, skinless chicken breasts or thighs

1 cup chicken stock

Optional toppings: chopped green onion, chopped cilantro, sliced avocado, hot sauce

Instant Pot Instructions

1. Set a 6-quart pressure cooker to saute mode for 8 minutes. Add the oil, onion and ¼ teaspoon salt, and cook, stirring occasionally until the onions are soft.

2. Add the cumin and garlic powder, stirring to combine.

3. Add the beans, chilies, chicken, and stock, and remaining ¾ teaspoon salt, stirring to combine.

2. Secure the lid, select the manual setting, and set it to high pressure for 15 minutes.

3. When the pressure cooker timer is done, quick release the pressure.

4. Remove the lid, then remove the chicken to a cutting board. Chop or shred, then add pack to the pot, stirring to combine. Taste, adding additional salt if desired. Add any toppings you like, then serve.

Slow Cooker Instructions

1. Cook the the oil, onion and ¼ teaspoon salt in a large pan oven over medium heat until the onions are soft, about 8 minutes, stirring occasionally.

2. Add the cooked onions, along with the beans, chilies, chicken, stock, remaining ¾ teaspoon salt to 6-quart slow cooker, stirring to combine.

2. Cover and cook on high for 4-6 hours or low for 6-8 hours, or until the chicken is cooked through. 3. Remove the lid, then remove the chicken to a cutting board. Chop or shred, then add pack to the pot, stirring to combine. Taste, adding additional salt if desired. Add any toppings you like, then serve.

Stovetop Instructions

1. Cook the the oil, onion and ¼ teaspoon salt in a Dutch oven over medium heat until the onions are soft, about 8 minutes, stirring occasionally.

2. Add the beans, chilies, chicken, stock, remaining ¾ teaspoon salt, stirring to combine. Cover, bring to a boil, then reduce to a simmer. Cook, covered, until the chicken is cooked through and very tender, about 35 minutes.

3. Remove the lid, then remove the chicken to a cutting board. Chop or shred, then add pack to the pot, stirring to combine. Taste, adding additional salt if desired. Add any toppings you like, then serve.