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 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!
 

Lunch

Harvest Protein Salad

Ingredients

For the Dressing

1 tablespoon whole grain mustard

1 teaspoon honey (optional)

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

3 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, 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.

Loaded Protein Salad

Ingredients

3 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.

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

Loaded Creamy Feel Good Soup

Ingredients

2 cups chopped yellow onion

3 cups chopped carrot

2 cups chopped celery

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 and chicken stock to a 6-quart pressure cooker, stirring to combine. Add the chicken or chickpeas, 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, 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

Dinner

Sheet Pan Shrimp + Cherry Tomatoes

Ingredients

1 pound peeled, deveined 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:

  • 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.

Sheet Pan Balsamic Chicken + Veggies

Ingredients

2 medium garlic cloves, minced or finely grated

⅓ cup balsamic vinegar

½ teaspoon kosher salt

⅓ cup olive oil

4 boneless, skinless chicken breasts

5 medium Roma tomatoes

1 pound green beans, ends trimmed

Instructions

1. Heat the oven to 425F.

2. In a medium bowl or jar, whisk or shake together the garlic, vinegar, and salt. Stream in the olive oil, whisking until smooth. Alternatively, add the garlic (no need to chop first), vinegar and salt to a blender. Blend on high, then stream in the olive oil and blend until smooth.

3. Place the chicken and veggies on a rimmed sheet pan. Pour over ¼ cup balsamic dressing, tossing to combine. Arrange the chicken and veggies in an even layer, avoiding any overlap.

4. Roast for 25-25 minutes, flipping halfway through, until the chicken is cooked through and the veggies begin to brown.

5. Serve with the remaining balsamic dressing on the side.

Notes + Substitutions:

Make it a wrap: chop the chicken and veggies, adding them to a grain-free or whole wheat tortilla. Add a handful of spinach, a drizzle of the balsamic dressing, wrap and enjoy.

Make it a bowl: serve atop a bed of cooked quinoa, with a drizzle of balsamic dressing and a sprinkling of feta or goat cheese, if desired.

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

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.

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.

Feel Good + Easy Bites & Treats

One-Bowl Vanilla Cake Batter Bites

Ingredients

⅓ cup melted coconut oil

¼ cup natural, unsweetened cashew butter at room temperature*

¼ cup pure maple syrup

2 teaspoons pure vanilla extract

¼ teaspoon kosher salt

2 cups oat flour or almond flour**

Instructions

1. In a large bowl, stir together the coconut oil, cashew butter, maple syrup, and vanilla extract until smooth.

2. Add the salt and flour, stirring again until well combined. Refrigerate for 10 minutes, or until the dough is firm enough to roll.

3. Using a cookie scoop or teaspoon, scoop 2 teaspoons of the mixture into your hands and roll gently into a ball. Repeat with the remaining dough.

4. Refrigerate for at least 30 minutes. Store, tightly covered in the fridge for up to one week.

Makes about 20 cookie dough bites.

Notes + Substitutions

If you can’t find or don’t want to use cashew butter, peanut butter or almond butter will work. The bites won’t quite have the same “cake batter” flavor, but they will still be very tasty. Use unsweetened sunflower seed butter for a nut-free option.

Make your own oat flour for this recipe by placing 2 cups whole oats in a blender and blending until a coarse flour forms. Alternatively, you can buy pre-made oat flour at well-stocked grocery stores and online (either regular or gluten-free). Be sure to buy gluten-free oats if you want to keep recipe gluten-free.

Banana Chocolate Chip Muffins

Ingredients

2 large eggs

¼ cup melted coconut oil, plus more for greasing the pan

1 ¼ cup mashed overly-ripe bananas

⅓ cup pure maple syrup

1 teaspoon pure vanilla extract

2 cups oat flour or almond flour*

½ teaspoon baking soda

½ teaspoon baking powder

¼ teaspoon kosher salt

½ cup dark chocolate chips, plus more for topping**

Instructions

1. Heat the oven to 350F.

2. In a large bowl, whisk together the eggs, coconut oil, bananas, maple syrup, and vanilla extract.

3. Add the oat flour, baking soda, baking powder and salt. Stir gently until just incorporated.

4. Add in the chocolate chips and stir to combine.

5. Pour the batter into a greased 12-cup muffin tin.

6. Bake for 20-25 minutes, or until the edges begin to pull away from the sides and a toothpick comes out clean.

Makes 12 muffins

Notes + Substitutions:

Make your own oat flour by placing 2 cups whole rolled oats in a blender and blending until a coarse flour forms. You can also purchase pre-made oat flour at many grocery stores and natural food markets or online. If you are gluten-free be sure to buy oats that are specifically labeled gluten-free.

Most chocolate chips include dairy. Be sure to use a dairy-free brand if that's important to you. I like Enjoy Life.

Vanilla Blueberry Muffins

Ingredients

⅓ cup melted coconut oil

2 large eggs

⅓ cup unsweetened applesauce

⅓ cup pure maple syrup

1 tablespoon vanilla extract

1 ½ cup oat flour or almond flour*

½ teaspoon baking soda

¼ teaspoon kosher salt

1 cup fresh blueberries 

Instructions

1. Heat the oven to 350F.

2. In a large bowl, whisk together the coconut oil, eggs, applesauce, maple syrup, and vanilla extract.

3. Add the flour, baking soda, and salt. Stir until well incorporated.

4. Pour in the blueberries and gently stir until just combined, being careful not to break them up into the batter.

5. Spoon the batter into a greased 12-cup muffin tin. Top each muffin with additional blueberries.

6. Bake for 20-25 minutes, or until the edges begin to pull away from the sides and a toothpick comes out clean.

7. Allow to cool in the pan for 5 minutes, then cool the rest of the way on a cooling rack.

Makes 12 mini muffins.

Substitutions + Notes

Make your own oat flour for this recipe by placing 2 cups whole rolled oats in a blender and blending until a coarse flour forms. You can purchase pre-made oat flour at many grocery stores and natural food markets or online. If you are gluten-free be sure to buy oats that are specifically labeled gluten-free.

Make sure your oats are labeled gluten-free if that's important to you.