Recipes

Coconut Curry Red Lentil Soup

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Coconut Curry Red Lentil Soup

Serves 4-6


Ingredients

  • 2 bell peppers, diced

  • 1 small white onion, diced 

  • 2 large garlic cloves, minced 

  • 1 tbsp fresh minced ginger

  • 1.5 tbsp curry power

  • 1 tsp turmeric powder 

  • 1 tsp cumin

  • Salt & pepper 

  • 1 cup red lentils

  • 1 can diced tomatoes, lightly drained

  • 1 can full fat coconut milk 

  • 32 ounces vegetable broth

  • Juice of 1 lime 

  • Optional: greens for mixing in at the end (I used Swiss chard and kale)

Directions

  1. Heat a large pot over medium heat and add 1 tbsp oil. Sautéed bell pepper, onion, garlic & ginger for 3-5 minutes.

  2. Add spices and season well with salt & pepper. Stir for about 1 minute.

  3. Add lentils, tomatoes, coconut milk & vegetable broth. Bring to a boil and then simmer for about 20-25 mins.

  4. Optional for a more pureed version: puree 1-2 cups of soup using a blender or immersion blender.

  5. Mix in greens + lime juice and add more salt as needed.

  6. Add more broth if you like more liquid in your soup! I like this to be thicker which will be the outcome with the instructions above. Enjoy!

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Pureed Pea Soup with Coconut and Mint

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Pureed Pea Soup with Coconut and Mint


Ingredients

  • 1 small sweet onion, diced

  • 2 cloves garlic, minced

  • 16 ounces frozen green peas

  • 1 cup low sodium vegetable broth

  • 1/2 cup full fat coconut milk (I used canned)

  • 1/2 cup fresh mint leaves

  • 1 tsp red pepper flakes

  • Salt & pepper to taste

Directions

  1. Sauté garlic and onion in 2 tsp olive or coconut oil over low/medium heat for about 6-7 minutes. Season generously with salt & pepper.

  2. Add frozen peas and vegetable broth to the pan and allow the peas to heat through for about 2 minutes. Purée with an immersion blender or transfer to a blender.

  3. Add coconut milk, fresh mint & red pepper flakes and blend again. Add additional salt and liquid as needed.

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Sea Salt Maple Pecan Energy Bites


Sea Salt Maple Pecan Energy Bites

Makes about 12-14 balls


Ingredients

  • 1 cup raw pecan

  • 1/2 cup raw almonds

  • 1/2 cup shredded coconut

  • 1/4 cup hemp hearts

  • 1 cup pitted dates

  • 1 tbsp pure maple syrup

  • 1 tsp + 1/4 tsp sea salt

Directions

  1. Pulse ingredients in a food processor for 1-2 minutes until a dough forms (give it a little time — it will look crumbly at first)

  2. Add 1-2 tbsp water or unsweetened almond milk if needed.

  3. Form dough into bite size balls and roll in additional shredded coconut as desired.

  4. Store in the fridge for up to a week!

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Healthy Buffalo Chicken Salad Bowls with Quinoa

These buffalo chicken salad bowls hit on ALL the right points. Not only do these bowls fully satisfying a craving for buffalo sauce, it’s a feel-food meal loaded with fiber rich veggies, a nutrient dense carb and protein. You can totally customize these bowls to include your favorite veggies, grain and protein too. The options are endless!

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Healthy Buffalo Chicken Salad Bowls

Serves 2


Ingredients

  • 1 lb boneless, skinless chicken thighs

  • 6 cups chopped greens (I used a mixed of chopped spinach and romaine)

  • 1/2 cup shredded carrots

  • 1/2 cup cherry tomatoes, halved

  • 2 persian cucumbers, sliced into thin rounds

  • 1 cup roasted broccoli (can also just use raw — chop into small pieces)

  • 1/2 cup to 3/4 COOKED quinoa

  • green onion for topping + diced avocado

  • The New Primal Buffalo Sauce

Directions

  • Cooked quinoa according to package instructions.

  • Heat 1-2 tsp oil in a cast iron pan over medium heat. Toss chicken thighs in buffalo sauce and add to the cast iron pan. Cook chicken for about 4-5 minutes per side (until browned and cooked through)

  • While the chicken is cooking, chop veggies.

  • Separate veggies, quinoa and chicken into individual bowls. Toss with additional buffalo sauce and top with green onion + avocado.

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Mint Cacao Energy Bites

These little every bites might be my favorite new snack! They taste super fudgy & decadent, but they’re made with simple whole food ingredients & don’t require any baking (important for those of us who are challenged in the baking department). These are a great way to enjoy something sweet & satisfying while also amping up the nutrition in your snack game.

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The key ingredient here is the raw cacao powder. This superfood ingredient is rich in magnesium, iron, fiber & flavanols. Flavanols are a naturally occurring type of flavanoid found in certain plant foods that have powerful antioxidant and anti-inflammatory effects. More importantly the cacao powder is what brings that chocolate-y goodness to these energy bites!


Mint Cacao Energy Bites

Makes 12-16 bites depending on the size


Ingredients

  • 1 cup cashews

  • 1/2 cup walnuts

  • 1/2 cup unsweetened shredded or flaked coconut

  • 2 tablespoons chia seeds

  • 10-15 pitted dates

  • 1/4 cup raw organic cacao powder

  • 1 teaspoon peppermint extract

  • Pinch of salt

  • 3 tablespoons unsweetened almond milk

Directions

  1. Using a food processor: pulse cashews and walnuts until they’re broken up into small pieces.

  2. Add the dates and pulse until the dates are chopped into small pieces.

  3. Add the remaining ingredients and pulse until it forms a dough. Add an additional 1-2 tablespoons of liquid as needed.

  4. Wet your hands and roll into little balls. Pop into the freezer for 10-15 minutes to chill & and then enjoy! Store on a airtight container for up to one week.

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Healthy 3 Bean Salad

Did anyone else grow up absolutely loving this classic side dish? This is a healthier take on 3 bean salad (and tastier in my opinion) featuring fiber rich beans, crunchy veggies, fresh herbs and a sweet + tangy vinaigrette made with simple ingredients. This makes for a great bbq side dish or snack!

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Healthy 3 Bean Salad

4-6 servings as a side dish


Salad Ingredients

  • 1 can chickpeas, drained and rinsed

  • 1 can kidney beans, drained and rinsed

  • 3 cups fresh green beans, chopped into 1-inch pieces

  • 2 large celery stalks, halved lengthwise and diced

  • 1/4 cup finely diced red onion

  • 1 cup chopped fresh parsley

Dressing Ingredients

  • 1/4 cup extra virgin olive oil

  • 1/3 cup raw apple cider vinegar

  • 2 tbsp raw honey

  • Salt & pepper to taste

Directions

  1. Mix ingredients together in a large bowl and enjoy! Let chill in the fridge for a couple hours before serving.

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Blueberry Apricot Baked Oatmeal

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Blueberry Apricot Baked Oatmeal

Makes about 9 snack sized squares


Dry Ingredients

  • 2 + 1/4 cups old fashioned rolled oats

  • 1/4 cup chia seeds

  • 1/2 cup sliced almonds

  • 1 tsp baking powder

  • 1/2 tsp cinnamon

  • 1/4 tsp salt

Wet Ingredients

  • 1 cup mashed bananas

  • 2 tablespoons honey

  • 3/4 cup unsweetened almond milk

  • 1 large egg

  • 1 tsp vanilla extract

  • 1 cup fresh blueberries

  • 2-3 fresh apricots, sliced

Directions

  1. Preheat oven to 350 degrees. Coat an 8inch square baking dish with coconut oil or olive oil.

  2. In a large mixing bowl - combine dry ingredients.

  3. In a separate bowl - combine wet ingredients EXCEPT for the blueberries and apricots and whisk until well combined.

  4. Add wet ingredients to dry ingredients and mix to combine.

  5. Fold in the fruit gently. Pour into the baking pan and spread out evenly.

  6. Bake for about 35 minutes.

* Top with nut butter or crumble over greek yogurt if you’re feeling fancy

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Healthy 20 Minute Pesto Sheet Pan Chicken Sausage and Veggies


Healthy 20 Minute Pesto Sheet Pan Chicken Sausage and Veggies


Ingredients

  • 1 pack of organic pre-cooked chicken sausage (I like Bilinksi’s or Applegate), cut into 1/4-inch rounds

  • 1 sweet potato, diced into bite sized pieces

  • 1 small red onion, diced

  • 1 large head of broccoli or 2 smaller, diced into bite sized florets

  • Your favorite jarred pesto (I used Trader Joe’s vegan cashew pesto)

Directions

  1. Preheat oven to 400 degrees.

  2. Spread veggies and chicken sausage out on baking sheet and toss everything with avocado oil, salt, pepper & garlic powder.

  3. Spread out evenly over the sheet pan and pop in the oven for 20-25 mins. Stir 1/2 way.

  4. Top with pesto before serving!

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The Best Healthy Stuffed Peppers

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The Best Healthy Stuffed Peppers

Makes about 4-6 halved peppers


Ingredients

  • 3 large bell peppers (preferably red)

  • 1 lb organic ground turkey

  • 2 zuchinni, diced

  • 1/2 small white onion, diced

  • 1 cup portobello mushrooms, roughly chopped

  • 1 can fire roasted diced tomatoes, drained

  • 1 cup cooked complex carbohydrate of choice (sweet potato, brown rice, quinoa, etc. - frozen/instant brown rice is an easy choice!)

  • 1 tsp dried Italian seasoning

  • 1/2 tsp garlic powder

  • Salt & pepper to taste

  • Optional: fresh basil + cheese for topping

Directions

  1. Preheat oven to 425 degrees.

  2. Halve bell peppers lengthwise and scoop out the insides/any seeds.

  3. Place bell peppers face down on a parchment lined baking sheet and roast for about 15 minutes. Pre-roasting them helps them to soften up and makes for a much better stuffed pepper!

  4. While the bell peppers are roasting, saute onion and zuchinni in 1 tsp olive oil for about 3 minutes.

  5. Add mushrooms and season well with salt and pepper. Saute for another 3-4 minutes until the veggies soften. Remove veggies from the pan and set aside.

  6. Saute the ground turkey in 2 tsp olive oil over medium heat. Season well with salt & pepper. Continually break up the ground turkey with a wooden spoon while it’s cooking to break it up into small crumbles/pieces.

  7. Add veggies back into the pan along with drained fire roasted tomatoes, cooked complex carbohydrate, Italian seasoning and garlic powder. Stir to combine.

  8. Remove tray of peppers from the oven.

  9. Stuff each pepper halve with the turkey/veggie filling and broil for 3-4 minutes until they start to brown a little bit.

  10. Top with fresh basil and cheese if desired and enjoy!

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Vegan Curried Chickpea Salad

This vegan curried chickpea salad is not your average salad! It’s loaded with crunchy veggies, creamy tahini, fresh cilantro and a little sweetness from red grapes. This makes for a super easy and budget friendly meal option.

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vegan curried chickpea salad

serves 4-6


Salad Ingredients

  • 2 cans chickpeas, drained and rinse

  • 2 large carrots, diced

  • 1 large red bell pepper, diced

  • 1 head of fresh cilantro, finely chopped

  • 2 cups red grapes, quartered (golden raisins work great too)

Dressing Ingredients

  • 1/2 cup tahini

  • Juice of 1 large lemon

  • 1 tablespoon curry powder

  • 1 tsp cumin

  • 1 large clove garlic, minced

  • 1-2 shakes of cayenne pepper (omit if you don’t like spice)

  • 1 tbsp honey or pure maple syrup

  • Water to thin out to desired consistency (I used about 1/3 cup)

  • A generous pinch of salt & pepper to taste

Directions

  1. Mix together salad ingredients in a large bowl.

  2. Whisk together dressing ingredients and add more liquid as needed.

  3. Mix everything together well. Serve with crackers, over greens or eat alone!

Notes:

  • You can easily use chicken or tuna if you prefer over chickpeas

  • If you don’t like tahini, you can use great yogurt for a non-vegan version

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