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7 MDHuMe MeaFL 7 Meals in Under 7 Minutes

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I know one reason some people have a hard time eating healthy is because often times cooking can be really time consuming. Well, I’m here to tell you that you can still cook healthy and save time. Not every meal has to involve spending hours in the kitchen. I always like to have a few quick staple meals that I know I can turn to during a busy week. In this book I’ll share seven of my favorite healthy and quick meals. Keep these on hand when you’re feeling overwhelmed or short on time and remember you never have to sacrifice healthy choices as long as you have a plan in place.

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Things in our culture have become so confusing around “what is healthy?” and I want to make it as simple as possible for you. My personal philosophy is not centered on complicated research (although there is research to support my theory), it’s based on the idea that human beings were designed to eat pretty simply. The processed food movement has made simple eating extremely

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confusing for most of us. Bottom line, if it comes ready-to-eat in a box or a package, it’s probably not that great for you.

Humans have been hunters and gathers for centuries, eating basic foods such as meats, fruits, vegetables, tubers, herbs, and so on. We’ve moved away from this “real food” model into a complex, processed food, fad-dieting society. If you’re trying to figure out what is healthy, just make it easy on yourself and ask, TDL MCDL aKeaF AII??U Once you get past that, you can go on to more complex questions about things like organic foods, meat quality, and best dairy options. I go over these below. With all of that said, I want to share with you one of my favorite Chinese proverbs:

“It’s better to eat bad food and feel good than to eat good food and feel bad.”

I’m a big believer in balance. There’ve been times in my life where I let my need for perfect nutrition cause a lot of unnecessary stress. I find that I’m a lot happier if I allow myself to bend the rules once in awhile. This doesn’t mean you fly off the handle and eat a box of doughnuts because it’s the weekend and you ate healthy all week. This means that you seek balance and

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allow yourself some freedom with foods that work for you. There’s a way to be smart about it. For example, a scoop of organic ice cream on a Saturday night is way better than a whole box of cookies. The bottom line is that it needs to make sense for YOU. If you’re struggling with a major health challenge, you may be in a space where bending the rules every once in awhile isn’t possible until you are in a better space health-wise. Listen to your body; it knows the way.

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I’m a firm believer in looking at nutrition in the most simple way possible. I ask myself, “how is food supposed to be?” And “how was my body designed to process food for optimal health?” When I ask myself these questions, it’s pretty easy to find the answers. If I have the choice between a fruit covered in pesticides and one that was simply grown in it’s natural state, I’m going with the organic option.

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I’ve been super lucky in the sense that my body does great with most dairy. I know this is not the case for other people. If your body doesn’t feel well after eating dairy, you should probably avoid

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it. The good news is there is a lot of great alternatives today, such as almond milk or coconut milk. I do personally aOID? soy milk because of its estrogen-promoting nature.

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When I do eat dairy, I choose to buy full-fat dairy products. This goes back to my question about nutrition in general: How is food supposed to be? Did the milk come out of the cow fat-free? Buying full-fat dairy products means you’re buying food that is less processed. Also—and I know it’s hard to believe—but fat is actually good for you. The only thing you need to remember about this is that all not fats are created equal. I’ll make it easy and provide you with a list of healthy fats and others to avoid.

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It pays to buy quality dairy products. This is a big deal if you’re going to be including dairy in your diet. Unfortunately, most dairy products contain unnecessary hormones and other preservatives that can be harmful to you. TCe beLM MQpe IA ?aDKQ QIu caH buQ DL

full-fat! organic! aH? grassfed. This simply means that the animals’ nutrition came from roaming around on a farm eating grass rather than grains and other processed foods.

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.eaFMCQ ,aML• Animal fats (from good organic sources)• Olive oil (from good organic sources)• Coconut oil (from good organic sources)• Avocado oil (from good organic sources)• Butter (from organic, grass-fed cows)• Ghee (from organic, grass-fed cows) LGIEe pIDHML OaKQ

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• Any type of seed oil (like sunflower or sesame)• Hydrogenated oils (like shortening or margarine)• Any type of “cooking oils” (other than what is listed above)

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I wish going to the store and buying a pound of high-quality, healthy beef was a no-brainer. Unfortunately, our food system has become a big business, and mass production has become the priority. With mass production meat products, most animals are kept in small, confined spaces and they eat a highly processed, grain-based diet. This is not how these animals evolved to live, and it doesn’t produce a high-quality, nutrient-dense product for

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the consumer. If you’re avoiding processed grains, but eat an animal that lived on such food, there’s no avoiding it: you’re eating that too.

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• 100% grass-fed or pastured-raised beef or lamb• Organic, free-range chicken• Organic, nitrate-free pork• Wild-caught seafood (farm-raised seafood falls along the same

lines as a “processed food”)

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Researchers are discovering a whole laundry list of negative side effects linked to BPA, which can be found in plastics and canned goods. Rather than going into that here, I’m just going to tell you that you’re better off avoiding them. Some of the recipes in this book call for canned ingredients, and I want to mention that when possible, LeaKcC AIK caHL FabeFe? TBPA ,Kee.U

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I’m excited for you to try out these recipes and I also want to make sure I offer you some encouragement. Trying out a new recipe takes a little patience. While these are pretty straight forward, it’s also important to note that it may take a little practice before you feel like you’ve mastered any of the recipes. Give yourself some time and enjoy the learning process.

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Table of Contents7 Minute Meals Introduction

Slow Cooker Huevos Rancheros

Apple Chicken Salad

Rainbow Salad

Slow Cooker Chile Verde

One-Pan Roasted Chicken and Veggies

Slow Cooker Tom Kha Gai

Slow Cooker Enchilada Soup

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10

12

13

14

16

17

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7FIP CIIEeK .ueOIL RaHcCeKIL

Prep Time: 5-10 Minutes | Cook Time: about 2.5 Hours | Serves 6-8

IHBKe?DeHML: ! 10 oz. salsa! 1 clove garlic, minced! 12 oz. monterey jack cheese, shredded! 10 eggs! 1 cup milk (coconut or almond milk work well too)! Coconut oil, for greasing! 1 (4 oz.) can diced green chilies, drained! ½ tsp. ancho chili powder! Salt and fresh ground pepper

Optional for serving: green onions, sour cream, thinly sliced cabbage, avocado, cilantro, lime, and additional salsa.

*DKecMDIHL:1. In a large bowl, whisk the eggs with the milk, 8 ounces of the

cheese, salt, pepper, chili powder, garlic, and chilies.2. Pour into the slow cooker and cook on Low for 2 hours. Check

once in a while to make sure the edges aren’t burning.3. Pour the salsa over the eggs. Spread it out evenly across the top,

then sprinkle the remaining 4 ounces of cheese over the topand cook for another 15 to 20 minutes.

4. Serve immediately with optional toppings, if desired.

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AppFe CCDcEeH 7aFa?

Prep Time: 5-10 Minutes | Serves 1

IHBKe?DeHML: ! 6 oz. chicken breast, cooked and shredded! 1 stalk celery, diced! ½ carrot, thinly sliced! ½ apple, diced! 2 kale leaves, thinly sliced! Pinch of garlic powder! 1½ Tbsp. mayo! 1 lemon, juiced! Salt and freshly ground pepper, to taste

*DKecMDIHL:1. Combine all the ingredients in a bowl and season with salt and

pepper.

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RaDHbIP 7aFa?

Prep Time: 5-10 Minutes | Serves 4

IHBKe?DeHML: ! 4 cucumbers, diced! 2 lbs. cherry tomatoes, diced! 2 cloves garlic, minced! 1 yellow bell pepper, chopped! 10 oz. radishes, thinly sliced! ½ red onion, diced! 2 heads romaine lettuce hearts, coarsely chopped! ⅓ cup apple cider vinegar! ¼ cup avocado oil! ½ cup fresh parsley, chopped! Salt and freshly ground pepper, to taste

*DKecMDIHL:1. Whisk together the vinegar, oil, garlic, salt, pepper and parsley.

Toss the chopped vegetables in a bowl with the dressing andallow to marinate for at least 10 minutes before serving.

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7FIP CIIEeK CCDFe :eK?e

Prep Time: 5-10 Minutes | Cook Time: 6-8 Hours | Serves 4-6

IHBKe?DeHML: ! 2 lbs. pork roast, boneless and cubed! 3 cloves garlic, minced! 2 Anaheim chilies, seeds and ribs removed and chopped! 1-2 jalapeños, diced! 1 poblano pepper, seeds and ribs removed and chopped! 1 onion, chopped! 3 (4 oz.) cans diced green chilies! 2 cups chicken stock! 1 (8 oz.) can diced tomatoes! 2 tsp. fresh oregano! 1 tsp. salt! 1 tsp. freshly ground pepper! ½ tsp. cumin! ½ tsp. paprika

Optional for serving: Limes, cilantro, shredded cabbage, avocado, beans, sour cream, and shredded cheese.

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*DKecMDIHL:1. Combine all ingredients in the slow cooker and cook on Low

for 6 to 8 hours. Shred meat and serve with any optionaltoppings, if desired.

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OHe-PaH RIaLMe? CCDcEeH aH? :eBBDeL

Prep Time:10 Minutes | Cook Time: 15-20 Minutes | Serves 4

IHBKe?DeHML: ! 4 chicken breasts, boneless,

skinless and cubed! 1-2 bell peppers! 1 onion, chopped! 2 zucchinis, chopped! 2 cups broccoli florets! 1 cup grape or cherry tomatoes,

cut in half! 2-3 Tbsp. avocado oil! Salt and freshly ground pepper,

to taste! 2 tsp. Italian seasoning! ¼ tsp. paprika

*DKecMDIHL:1. Preheat the oven to 500° F. Place the chicken and veggies in a

large roasting pan or sheet pan. Toss with avocado oil, salt,pepper, Italian seasoning and paprika until well coated, then layout in an even layer on the pan.

2. Bake for about 15-20 minutes or until the veggies are tenderand the chicken is cooked through.

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7FIP CIIEeK TIG KCa -aD

Prep Time: 5-10 Minutes | Cook Time: 6 Hours | Serves 4

IHBKe?DeHML: ! 1 lb. chicken breast, skinless and boneless and thinly sliced! 8 oz. mushrooms, sliced! 3 Tbsp. fresh lime juice! 2 Tbsp. fresh ginger, grated! 1 lemongrass stalk, chopped into 1-inch pieces! 4 cups chicken stock! 3 Tbsp. coconut aminos! 3 (14 oz.) cans full-fat coconut milk! 2 tsp. yellow or green curry paste! 1-2 tsp. fish sauce! Salt, to taste! Cilantro, for serving! 1 Lime, for serving

Optional for serving: Cilantro, lime juice, green onion, etc.

*DKecMDIHL:1. Place all ingredients, except the cilantro into the slow cooker

and cook on Low for 6 hours.2. Add the mushrooms during the last 30 minutes of cooking, and

then top with cilantro, green onion, and lime when serving.

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7FIP CIIEeK EHcCDFa?a 7Iup

Prep Time: 5-10 Minutes | Cook Time: 6-8 Hours | Serves 4-6

IHBKe?DeHML: ! 1½ pounds boneless, skinless chicken breasts, cubed! 3 cloves garlic, minced! 1 onion, diced! 1 bell pepper, diced! 10 oz. gluten-free enchilada sauce! 2-3 cups chicken stock! 2 (14 oz.) can fire-roasted tomatoes! 2 (4 oz.) cans diced green chiles! 1 (14 oz.) can black beans, drained! 1 small can sliced black olives! 1 tsp. cumin! 1 tsp. chili powder! Salt, to taste

Optional for serving: Cilantro, avocado, red onion, shredded cheese, sour cream.

*DKecMDIHL:1. Add all the ingredients to the slow cooker and stir. Cook on

Low for 6 to 8 hours, or until the chicken is tender. Serve withany desired toppings.

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