Hit Reset Winter 2016

HIT RESET  

w i n t e r , 2 0 1 6

HELLO!  It is mid-December as I write this. Our house sits piled with trays of treats to gift to visitors and a notebook full of holiday menu ideas. But as January nears, I can’t help but look forward to hitting reset and taking a break from holiday eating. When I chatted with friends about planning a 14-day reset, many asked if I’d send them some recipes. I took it a step further and thought I’d include a 14-day meal plan, grocery lists, and some tips for getting back on track. You should know:

§ I am not a professional. Not a chef, not a dietitian.

§ This plan is not specifically vegetarian, vegan, gluten-free, paleo, or Whole30 (though there are some recipes that fall in each of those categories). When possible I suggest ways you could modify the meal to suit your needs.

§ These are recipes my family enjoys. I am a mother of two young

children and they eat what we eat, so these recipes are family friendly.

§ These recipes are meant to be simple and quick. There is a time

and place for complicated dishes with many components. I didn’t include those here.

Whether you follow the entire 14-day plan or pick and choose a few recipes to try, I hope you find the information helpful as you kick off your new year. Cheers to a beautiful 2016! Myndi DeVore        

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MEAL PLANNING  Meal planning has always ebbed and flowed for me. When our oldest started preschool in the fall, I found having a consistent meal plan week in and week out really helped me feel less crazed, ensured we ate healthier, and kept us on track with our budget. Here’s how I meal plan:

§ I like to meal plan on Sundays and shop on Mondays. § I generally cook 3-4 meals a week. The other days are reserved

for leftovers or eating out. We try to keep eating out to once a week.

Most weeks, I generally follow this template: Monday : Vegetarian/Vegan Tuesday : Taco night (or something that utilizes these ingredients) Wednesday : Slow cooker Thursday : Leftovers Fr iday : Free night (Rotates between cooking at home/ordering takeout/going out/special date night dinner in) Saturday : Free night (Rotates between hosting friends/leftovers/special date night dinner in) Sunday : Midday supper (This is usually my most complicated/time consuming/try a new recipe meal. We also usually bake or enjoy a special treat. We don’t typically have dessert or treats with meals during the week.) I don’t always stick to the categories, but I find them helpful when I’m tired, inundated with recipes I want to try, or overwhelmed with meal planning.              

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MEAL PREP  If you’ve followed my Instagram @myndidfood, you know I am big on meal prep. You don’t have to do much, but a tiny bit of prep goes a long way to ensuring you stay on track all week. If you’re new to meal prepping, I recommend picking one or two things to prep during a weekend and see how it helps your week. I’ve included some of my most prepped items below to help give you ideas. V e g e t a b l e Roasted vegetables Sliced raw vegetables for snacking Washed greens for salads F r u i t Sliced fruit for snacking G r a i n Cooked brown rice, quinoa, oatmeal Baked granola P r o t e i n Hardboiled eggs Portioned nuts for snacking Cooked lentils or beans Baked or grilled chicken/turkey burgers D r i n k Almond milk Coffee concentrate for iced coffee Iced tea Smoothie packs for freezer M i s c e l l a n e o u s Vinaigrette Tomato sauce Date bites/protein bites Prep a slow cooker meal

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SHOPPING GO TOS  Here are a few mainstays on my grocery list: V e g e t a b l e Seasonal vegetables Avocados Cucumbers, peppers, carrots (easy snacks) Broccoli (My kids’ favorite green vegetable.) Frozen peas (My little ones love to eat frozen peas for a snack. Don’t dare try to warm them up.) Sweet potatoes F r u i t Seasonal fruit Bananas (I usually buy two bunches, one for eating and one for peeling and freezing once overripe to have on hand for smoothies and baking.) Frozen blueberries Dates P r o t e i n Eggs Greek yogurt Lentils Black beans Ground turkey Chicken Chicken sausage (Aidell’s Chicken Apple Sausage is our current go-to) Fish (salmon, tilapia) D r i n k Fresh orange juice (Found in our produce department. We buy a small bottle and mostly use for marinades or a weekend breakfast treat.) G r a i n Sprouted grain bread Oats (rolled and steel cut) Brown rice Quinoa P a n t r y Raw almonds Unsweetened shredded coconut Maple syrup Raw honey Almond butter Avocado oil Olive oil Plantain chips Salsa Applesauce Apple cider vinegar Shoyu or coconut aminos When I purchase prepackaged goods, I read my labels and avoid things with unfamiliar ingredients or more than 5g of sugar. For prepackaged treats, I try to stick with less than 10g of sugar per serving.

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HIT RESET w i n t e r , 2 0 1 6 So here’s the plan for the next 14 days :

§ N o r e f i n e d s u g a r o r p r o c e s s e d f o o d s A h a n d f u l o f r e c i p e s i n t h i s p l a n i n c l u d e m a p l e s y r u p , b u t o t h e r w i s e w e ’ r e s k i p p i n g s u g a r f o r t w o w e e k s .

§ L i m i t e d d a i r y a n d g r a i n s W h e n I ’ m f e e l i n g t h e e f f e c t s o f h o l i d a y e a t i n g , e a s i n g u p o n d a i r y a n d g r a i n s a l w a y s h e l p s m e r e c o v e r f a s t e r .

§ N o a l c o h o l , s o d a § G e t y o u r b o d y m o v i n g e a c h d a y

I f y o u ’ r e s t a r t i n g f r o m s c r a t c h , k e e p i t s i m p l e . W a l k i n g o r r u n n i n g o n e m i l e a d a y i s a g r e a t w a y t o e a s e b a c k i n . S e t a g o a l a n d s t i c k t o i t f o r 1 4 d a y s . M a k e i t a s s i m p l e o r d i f f i c u l t a s y o u l i k e .

§ W a t e r , w a t e r , w a t e r I s h o o t f o r 6 0 - 8 0 o z . o f w a t e r a d a y d e p e n d i n g o n m y a c t i v i t y l e v e l . F i n d w h a t w o r k s b e s t f o r y o u r b o d y .

§ L i m i t s n a c k s T r y t o e a t e n o u g h a t m e a l t i m e s t o t i d e y o u o v e r u n t i l y o u r n e x t m e a l . I f y o u r e a l l y n e e d a s n a c k , o p t f o r s o m e v e g e t a b l e s .

§ N o e a t i n g a f t e r d i n n e r E a t a g o o d d i n n e r a n d l e a v e i t a t t h a t . I f y o u ’ r e f e e l i n g h u n g r y a f t e r d i n n e r , b r e w a c u p o f t e a , d r i n k s o m e w a t e r .

§ S l e e p G e t s o m e s l e e p ! G o t o b e d e a r l y .

§ S e t a s i d e t i m e d u r i n g t h e n e x t t w o w e e k s t o t a k e s t o c k o f t h e n e w y e a r a n d y o u r g o a l s f o r i t . T h i n k s m a l l , w e e k l y o r m o n t h l y g o a l s . I i n c l u d e d a g r e a t 3 0 - d a y m i n i m a l i s m c h a l l e n g e o n t h e n e x t p a g e t h a t m i g h t h e l p y o u f o r m y o u r o w n g o a l s .

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   Source/ http://into-mind.com/2015/01/01/30-day-minimalism-challenge/

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WEEKLY PLAN: WEEK ONE  January is a great time to clean your pantry. Take everything out, get rid of expired food, and organize what remains. In the chart below, you’ll see I haven’t included new recipes for each meal. You’ll see I also include leftovers. It’s hard to guess how many leftovers you will have with each meal, but I try to provide opportunities to utilize your hard work in the kitchen and avoid waste.

MON B r e a k f a s t slow cooker oatmeal

L u n c h green salad + chicken

D i n n e r lentil + brown rice soup

TUES

B r e a k f a s t green smoothie + hardboiled eggs

L u n c h 5-minute lettuce wraps w/turkey

D i n n e r turkey black bean tacos

WED

B r e a k f a s t veg + sweet potato + eggs

L u n c h lettuce wraps + leftover taco filling

D i n n e r slow cooker chicken tikka masala + brown rice

THU

B r e a k f a s t leftover oatmeal

L u n c h green salad + chicken

D i n n e r leftovers/ clean out the fridge night

FRI

B r e a k f a s t green smoothie + hardboiled eggs

L u n c h leftover lentil + brown rice soup

D i n n e r leftover taco filling + sweet potato + sautéed peppers

SAT

B r e a k f a s t dutch baby pancake + fruit

L u n c h crunchy slaw salad

D i n n e r almond crusted chicken strips + leftover crunchy slaw salad

SUN

B r e a k f a s t sweet potato + power greens frittata

L u n c h 5-minute lettuce wraps w/turkey

D i n n e r roast chicken + vegetables + green salad

T r e a t roasted coconut pineapple

If you have time on Sunday, you can prep some or all of these items in advance to get ahead on the week:

- slow cooker oatmeal (p. 12) - hardboiled eggs (p. 14) - roasted sweet potatoes (p. 39) - green salad (p. 23) - quick baked chicken breasts (p. 23) - lentil + brown rice soup (p. 27)

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SHOPPING LIST: WEEK ONE P r o d u c e Lacinato kale (2 bunches) Romaine Avocados Seedless cucumber Carrots Sugar snap peas Sweet potatoes Peppers (3) ½ Red cabbage Green onions Dates Apple Fruit of your choice for topping oatmeal Bananas Pineapple Cilantro Parsley Chives Garlic Ginger Lemons Limes Jalapeno Onions (red, white) Spinach Orange juice P r o t e i n / D a i r y Turkey (1/2 lb. from deli) Eggs (2 dozen) Greek yogurt Almond milk (unsweetened) Ground turkey (2 lb.) Organic chicken breasts (2-3 lb.) Organic Whole chicken (3-4 lb.)

F r o z e n Mango Berries Corn  P a n t r y Mustard (Dijon or yellow) Raw honey Vegetable or chicken stock Brown rice Red lentils Flaxseed Tomato sauce (3 cans) Enchilada sauce Coconut milk Black beans Hot sauce (I like Cholula) Almond meal/flour Arrowroot powder Coconut flour Sesame seeds Cashews Unsweetened shredded coconut Sunflower seeds Shoyu or coconut aminos Oatmeal toppings of your choice Apple cider vinegar  S p i c e s / O i l s Sea Salt Pepper Red pepper flakes All purpose seasoning (Frontier Adobo or Trader Joe’s Everyday) Taco seasoning Cinnamon Cinnamon stick Cumin Allspice Bay leaves Cayenne Garlic powder Garam Masala Italian seasoning Thyme Coriander Paprika Turmeric Olive oil Avocado oil Coconut oil  

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WEEKLY PLAN: WEEK TWO

MON B r e a k f a s t loaded veggie scramble

L u n c h green salad + leftover chicken

D i n n e r roasted vegetable quick curry

TUES

B r e a k f a s t chia overnight oats

L u n c h

leftover roasted vegetable quick curry

D i n n e r fish tacos + black beans

WED

B r e a k f a s t green smoothie + hardboiled eggs

L u n c h leftover fish tacos

D i n n e r quick one pan dinner

THU

B r e a k f a s t black bean power bowl

L u n c h 5-minute lettuce wraps w/tuna salad

D i n n e r leftovers/ clean out the fridge night

FRI

B r e a k f a s t chia overnight oats

L u n c h 5-minute lettuce wraps w/tuna salad

D i n n e r turkey zucchini meatballs + greek salad

SAT

B r e a k f a s t green smoothie + Banana muffins

L u n c h leftover turkey meatballs + greek salad

D i n n e r beef chili + green salad

SUN

B r e a k f a s t loaded veggie scramble

L u n c h leftover green salad

D i n n e r baked potatoes + leftover chili + toppings

T r e a t

banana date shake

 If you have time on Sunday, you can prep some or all of these items in advance to get ahead on the week:

- green salad (p. 23) - chia overnight oats (p. 18) - hardboiled eggs (p. 14) - simple vinaigrette (p.39) - roasted sweet potatoes (p. 39) - black beans (p. 38) - brown rice (p. 38)

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SHOPPING LIST: WEEK TWO This shopping list assumes you have the spices/oils on hand from week one. You will likely also have some of the other items in your fridge and pantry, so just check the list against your kitchen before heading to the store. P r o d u c e Lacinato kale (2 bunches) Romaine lettuce Spinach Avocados Seedless cucumber Cauliflower Zucchini (2) Sweet potatoes Cherry tomatoes ½ cabbage (red or green) Green onions Dates Mango (or frozen if you prefer) Apple Fruit of your choice for topping chia oats Bananas Pineapple Cilantro Parsley Dill Garlic 1 lb. potatoes Ginger Lemons Limes Jalapeno Onions (red, white) Orange juice Kalamata olives P r o t e i n / D a i r y Almond milk (unsweetened) Eggs (2 dozen) Greek yogurt Chicken sausages Fish (1 lb. tilapia or mahi mahi) Ground turkey (1 lb.) Organic, grass-fed beef (2 lb.) S p i c e s / O i l s Greek seasoning Chili powder Oregano          

F r o z e n Mango Berries  

P a n t r y Pepitas Golden raisins Mustard (Dijon or yellow) Chicken stock Brown rice Gluten free oats Chia seeds Flaxseed Tomato paste Black beans Tuna Hot sauce Almond meal/flour Arrowroot powder Coconut flour Unsweetened shredded coconut Mayo Raw honey Chia oat toppings of your choice Cocoa powder Apple cider vinegar Red wine vinegar  

BREAKFAST  

s l o w c o o k e r o a t m e a l g r e e n s m o o t h i e h a r d b o i l e d e g g s

v e g + s w e e t p o t a t o + eg g s d u t c h b a b y p a n c a k e + f r u i t

s w e e t p o t a t o + p o w e r g r e e n s f r i t t a t a c h i a o v e r n i g h t o a t s

l o a d e d v e g g i e s c r a m b l e b l a c k b e a n p o w e r bo w l

b a n a n a m u f f i n s

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SLOW COOKER OATMEAL  T h i s o a t m e a l i s p e r f e c t f o r c o l d , w i n t e r d a y s . I l i k e t o m a k e a b a t c h o n t h e w e e k e n d s t o h a v e o n h a n d t h r o u g h o u t t h e w e e k . 2 T. butter 2 C. steel-cut oats 8 C. water 1 tsp. cinnamon 1 tsp. sea salt Melt your butter in a skillet over medium heat. Once melted, add your oats and toast for 4-5 minutes. Remove from the heat when golden and fragrant. Transfer the oats to the slow cooker. Top with the remaining ingredients, stir, put the lid on, and cook on low for 5 hours. Serve with toppings of your choice (see below). Oatmeal will keep for one week in the fridge. Oatmeal Toppings Maple syrup + pomegranate seeds Apples + granola Raisins + sliced almonds Almond butter + banana Blueberries + flaxseed Coconut chips + cacao nibs

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GREEN SMOOTHIE  S m o o t h i e s a r e g r e a t f o r q u i c k b r e a k f a s t s o n t h e g o . O u r k i d s l o v e t h i s o n e . 2 C. spinach or kale 2 C. fresh orange juice or almond milk 1 C. frozen mango or berries 1 frozen banana 1 T. ground flaxseed Begin by blending your spinach and liquid. Once blended, add the remaining ingredients and blend till smooth. Serves 2.                                                                

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HARDBOILED EGGS  A g r e a t , q u i c k p r o t e i n s o u r c e . I l i k e t o h a v e h a r d b o i l e d e g g s o n h a n d t h r o u g h o u t t h e w e e k a n d t o p m i n e w i t h s e a s a l t a n d p e p p e r . Place desired number of organic eggs (I usually do 6-8) in a large saucepan and cover with cold water. Bring to a boil. Once boiling, turn off the heat, cover, and let sit for 8-9 minutes. Submerge the eggs into a bowl of ice water. Once cool, drain and store in the refrigerator.                                                                      

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VEG + SWEET POTATO + EGGS  I g o t h o o k e d o n t h i s b r e a k f a s t a f e w y e a r s a g o w h e n I c o m p l e t e d m y f i r s t r o u n d o f W h o l e 3 0 . I t ’ s a g r e a t w a y t o f u e l a b u s y d a y a n d m a k e s a p e r f e c t q u i c k l u n c h o r d i n n e r t o o . I r e c o m m e n d r o a s t i n g s o m e s w e e t p o t a t o e s i n a d v a n c e ( s e e p . 3 9 ) . I t r y t o r o a s t a f e w o n S u n d a y t o h a v e o n h a n d f o r t h e w e e k . 1 T. avocado oil 1 ½ C. roasted sweet potato cubes 1 C. chopped red pepper 4 C. greens (spinach, kale, swiss chard) 1 chicken sausage, sliced (optional) 2 eggs hot sauce avocado slices (optional) Heat half the oil over medium heat in a large skillet. Add the sweet potato, red peppers, and chicken sausage if using. Sauté until crispy. Add your greens in batches. Sauté until just wilted and divide into bowls. Add the remaining oil and fry your eggs over medium high heat. Once the edges of the eggs are set and crisp, remove pan from heat, cover with a lid, and let sit for three minutes. Whites should be set. Place eggs on each bowl of veg and top with hot sauce, a slice or two of avocado, and serve. Serves 2.                                      

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DUTCH BABY PANCAKE + FRUIT  T h i s r e c i p e c o m e s f r o m m y d e a r f r i e n d A l a y n e . I t ’ s a c l e a n e d u p v e r s i o n o f t h e D u t c h b a b y p a n c a k e s y o u k n o w a n d l o v e . L a s t t i m e w e m a d e i t , w e t o p p e d o u r s w i t h s o m e s a u t é e d p e a r s l i c e s . W e c o o k e d t h e p e a r s i n a b i t o f b u t t e r , c i n n a m o n , a n d m a p l e s y r u p . 3 T. coconut oil 5 eggs 2/3 C. coconut or almond milk 2 T. coconut flour 3 T. arrowroot starch pinch of salt Toppings Seasonal fruit, yogurt, maple syrup Preheat oven to 425. During the last few minutes of preheating, put the coconut oil in a 10” skillet, pie pan, or 8x8 casserole dish and place it in the oven to heat. Blend the eggs for 15 seconds. Add the milk, flour, starch, and salt. Blend for 15-30 more seconds. Pour the batter into the hot pan on top of the coconut oil. Bake for about 20 minutes until puffy and golden brown. Serve with toppings. Serves 2-4.    

WEEKEND TIPS  I t ’ s r e a l l y e a s y t o f a l l o f f t h e t r a c k s w h e n t h e w e e k e n d r o l l s a r o u n d . W e e k e n d s c a n b e a s t r u g g l e w h e n w e d o n ’ t h a v e t h e s t r u c t u r e o f t h e w e e k d a y t o k e e p u s i n r o u t i n e . H e r e a r e a f e w t h i n g s t h a t h a v e h e l p e d m e k e e p t o m y g o a l s o n t h e w e e k e n d s :

§ Workout in the morning. § Drink water. § Eat a mini healthy meal or snack before going to parties or gatherings. § Unplug and make a conscious effort to relax and recharge. It might be 30

minutes with the newspaper or a bath before bed. § Get some outdoor activity, no matter what the weather. § Get enough sleep. § Prepare for the week ahead. I like to prep a bit of food and make a to-do list

for the week. § Order smart while ordering out. If you order takeout, eat a leafy green salad

while you wait.  

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SWEET POTATO + POWER GREENS FRITTATA  T h i s i s g r e a t f o r b r e a k f a s t , l u n c h , o r d i n n e r . 1 T. coconut oil 8 eggs ½ C. unsweetened almond milk, coconut milk or water 1 large sweet potato, peeled and cubed 1 tsp. cumin 2 tsp. thyme ¼ C. red onion, diced ½ C. power greens mix handful of feta or goat cheese (optional) cilantro hot sauce Arrange a rack in the upper third of oven and preheat oven to 425 degrees. In a large bowl, whisk eggs together until uniform in color. Add milk, one pinch of salt, and ½ teaspoon pepper, whisk, and set aside. Warm the oil in a cast iron skillet over medium heat. Add potatoes and toss to coat. Sprinkle in cumin, pinch of salt, and thyme, and stir again. Cook potatoes until cooked through have brown marks, about ten minutes. Sprinkle onions on top of potatoes, followed by greens. Let greens wilt, about one minute. Turn heat down to low. Give eggs one last whisk and pour over vegetables. Top with cheese if using. Put pan in the oven and bake until you can shake pan and see that the middle is just barely set, 10 to 12 minutes. Place under the broiler for 1-3 minutes to crisp up the top. Put frittata aside to set a couple minutes before slicing. Top with cilantro and hot sauce.                                

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CHIA OVERNIGHT OATS  T h i s i s o n e o f o u r g o - t o s u m m e r r e c i p e s , b u t i t ’ s g r e a t i n t h e w i n t e r t o o . M i x i t t o g e t h e r a n d p l a c e i n t h e f r i d g e b e f o r e b e d . I l i k e t o t o p m i n e w i t h b a n a n a s l i c e s , c o c o n u t c h i p s , a s p l a s h o f a l m o n d m i l k , a n d a n a d d i t i o n a l p i n c h o f c i n n a m o n . 1/2 C. gluten-free oats 4 T. chia seeds 2 C. almond milk pinch of cinnamon pinch of sea salt Combine in a container and refrigerate overnight. Sweeten to taste with maple syrup and top with seasonal fruit. Serves 2. If you end up with extra chia pudding, here’s a lovely sweet treat you can make with the leftovers. Chocolate Chia Smoothie 1 C. unsweetened chia seed pudding 1 frozen banana, sliced 2 dates, pitted (soak in warm water to soften) 2 T. cacao powder 1 T. almond butter Splash of almond milk Raw cacao nibs (optional) Combine everything but cacao nibs in a blender and blend until smooth. Top with cacao nibs.                

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LOADED VEGGIE SCRAMBLE  T h i s i s a g r e a t c l e a n o u t t h e f r i d g e r e c i p e . I o f t e n r o a s t v e g e t a b l e s o n t h e w e e k e n d t o s u p p l e m e n t o u r d i n n e r s o r , i n t h i s c a s e , b r e a k f a s t . S i m p l y r e h e a t t h e r o a s t e d v e g e t a b l e s i n a s k i l l e t , a d d i n y o u r e g g s , a n d q u i c k l y s c r a m b l e . I f y o u d o n ’ t h a v e l e f t o v e r v e g e t a b l e s o n h a n d , s l i c e u p w h a t e v e r y o u n e e d t o u s e u p . I l o v e t o u s e F r o n t i e r ’ s A d o b o o r T r a d e r J o e ’ s E v e r y d a y s e a s o n i n g h e r e . ½ T. avocado oil 4 C. sliced vegetables (greens, mushrooms, peppers, squash) ½ tsp. seasoning of your choice sea salt and pepper 2 eggs + 3 egg whites avocado slices Heat oil and add your vegetables to the pan. Sauté for 4-5 minutes. Once tender, season the vegetables, add your eggs and scramble. Top with a few slices of avocado. Serves 2.                                                    

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BLACK BEAN POWER BOWL  T h i s i s a n o t h e r g r e a t o p t i o n b r e a k f a s t , l u n c h , o r d i n n e r . 1 C. black beans (see p. 38 for recipe) 1 T. avocado oil 4 C. greens (spinach, baby kale) 1 C. cooked brown rice seasoning of your choice, sea salt and pepper 2 eggs hot sauce avocado slices Warm your rice and beans. In a skillet, heat half of your avocado oil. Add your greens and sauté. Season and divide into two bowls. Top with rice and beans. Add the remaining oil and fry your eggs over medium high heat. Once the edges of the eggs are set and crisp, remove pan from heat, cover with a lid, and let sit for three minutes. Whites should be set. Place eggs on top of rice and beans. Top with hot sauce, a slice or two of avocado, and serve. Serves 2.  

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BANANA MINI MUFFINS T h i s r e c i p e c o m e s f r o m m y I n s t a g r a m p a l , A n a s t a s i a . I t i s a f a v o r i t e i n o u r h o u s e a n d a f r e q u e n t r e q u e s t f r o m o u r p a l e o / g l u t e n - f r e e f r i e n d s . I r e c o m m e n d a m i n i m u f f i n pa n i n l i e u o f a r e g u l a r m u f f i n p a n o r b r e a d p a n . M i n i c h o c o l a t e c h i p s a r e a g r e a t a d d i t i o n t o o . 2 C. (200 g) almond flour (I love the Wellbee brand for baking if you can find it.) 3 T. unsweetened shredded coconut 1/4 tsp. salt 1/2 tsp. baking soda 1 ripe banana, mashed 2 T. coconut oil, melted and cooled slightly 1 T. apple cider vinegar 2 large eggs 3 T. pure maple syrup 1 tsp. vanilla extract Pinch of cinnamon

Preheat oven to 350. Grease your mini muffin pan or line with liners.

In a mixing bowl, whisk together flour, coconut, salt, and baking soda. In another bowl mix together banana, coconut oil, apple cider vinegar, eggs, maple syrup, vanilla, and cinnamon. Fold the dry ingredients into the bowl. Pour in the muffin tin and bake for 20-25 minutes, or until a toothpick comes out clean.                            

LUNCH  

g r e e n s a l a d + q u i c k b a k e d c h i c k e n 5 - m i n u t e l e t t u c e w r a p s

c r u n c h y s l a w s a l a d                            

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GREEN SALAD + QUICK BAKED CHICKEN  T h i s s a l a d k e e p s v e r y w e l l f o r a f e w d a y s in t h e f r i d g e , s o i t ’ s a g r e a t t h i n g t o m a k e i n a d v a n c e ! F e e l f r e e t o s u b l e n t i l s o r h a r d b o i l e d e g g f o r t h e c h i c k e n . Salad 2 large bunches of lacinato kale 1 apple, chopped handful of chopped nuts or seeds (walnuts, almonds, sunflower seeds, pepitas) 1 seedless cucumber, chopped handful minced herbs (parsley + chives are nice) Combine your salad ingredients in a large bowl. Add a spoonful of dressing, taste, and add more if you need it. Salad will keep in the fridge 2-3 days.  Dressing 1/3 C. olive oil 1 garlic clove, minced juice of 1-2 lemons 1 T. mustard pinch of sea salt pinch of pepper pinch of red pepper flakes Combine all ingredients in a jar, shake, and taste for seasonings. Refrigerate. I f y o u a r e f o l l o w i n g t h e w e e k o n e m e a l p l a n , I ’ d c u t t h e r e c i p e b e l o w i n h a l f . Quick Baked Chicken 1 T. avocado oil 4 chicken breasts 2 tsp. seasoning of choice sea salt and pepper Preheat oven to 375. Place your oil in a baking dish, turn chicken to coat. Top with seasoning and a good pinch of salt and pepper. Cover baking dish with foil and bake chicken for 30-40 minutes. Chicken will be cooked through at 165 degrees. Cool chicken, slice, and store in the fridge until ready to use.

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5-MINUTE LETTUCE WRAPS  T h i s i s m y g o - t o , i n a h u r r y l u n c h . I e a t i t w i t h s l i c e d r a w v e g e t a b l e s a n d a p i e c e o f f r u i t . I l i k e t o b u y B o a r ’ s H e a d o r A p p l e g a t e t u r k e y f r o m o u r l o c a l d e l i c o u n t e r . S o m e t i m e s I m a k e t u n a s a l a d a n d s u b t h a t f o r t h e t u r k e y . F e e l f r e e t o u s e a s l i c e o f s p r o u t e d g r a i n t o a s t i n p l a c e o f t h e l e t t u c e l e a v e s . 2-3 large romaine or butter lettuce leaves 2-3 slices of turkey mustard 1/8 C. sunflower seeds or avocado slices optional: tomato slices, raw red onion slices Top your lettuce leaves with turkey, mustard, sunflower seeds or avocado slices, tomato, and onion. Tuna Salad 1 can tuna (I like Wild Planet) 1 T. mayonnaise or high quality olive oil 1-2 tsp. mustard ¼ C. diced red onion handful of fresh herbs (dill, parsley) handful of golden raisins juice of one lemon sea salt + pepper Combine all ingredients in a bowl. Keeps 1-2 days.                                

  25  

CRUNCHY SLAW SALAD  L o t s o f c h o p p i n g h e r e , b u t y o u c a n t a k e s h o r t c u t s a n d b u y v e g e t a b l e s p r e - s l i c e d . T o m a k e t h i s a m o r e c o m p l e t e m e a l , a d d t w o c u p s s h r e d d e d c h i c k e n ( r o t i s s e r i e c h i c k e n i s p e r f e c t i n a p i n c h ) . W h e n I ’ m s l i c i n g t h e s a l a d , I s l i c e s o m e o f t h e v e g e t a b l e s i n t o l a r g e r p i e c e s a n d g i v e t h e k i d s s m a l l b o w l s o f t h e d r e s s i n g f o r d i p p i n g . 1/2 red cabbage, shredded 2 carrots, julienned 1 C. spinach, chopped 1 red pepper, thinly sliced 1 C. sugar snap peas, roughly chopped 6 scallions, chopped ½ tsp. toasted sesame seeds handful cilantro, chopped handful cashews, chopped hot sauce Combine salad ingredients with a tablespoon or two of dressing. Taste and add more as needed. Top with garnishes and hot sauce. Dressing 1/3 C. olive oil juice of 2 limes 1 garlic clove, minced 1 date, chopped 1 tsp. grated, peeled ginger 1 T. shoyu or coconut aminos pinch of red pepper flakes Combine all ingredients in a food processor or blender. Taste and adjust seasonings. Refrigerate.                

DINNER  

l e n t i l + b r o w n r i c e s o u p t u r k e y b l a c k b e a n t a c o s

s l o w c o o k e r c h i c k e n t i k k a m a s a l a + b r o w n r i c e a l m o n d c r u s t e d c h i c k e n s t r i p s

r o a s t c h i c k e n + v e g e t a b l e s + g r e e n s a l a d r o a s t e d v e g e t a b l e q u i c k c u r r y

f i s h t a c o s q u i c k o n e p a n d i n n e r

t u r k e y z u c c h i n i m e a t b a l l s + g r e e k s a l a d s i m p l e s l o w c o o k e r b e e f c h i l i

  27  

LENTIL + BROWN RICE SOUP  T h i s s o u p i s o n e o f m y f a v o r i t e s f r o m M e l i s s a C l a r k . M y k i d s l o v e i t , s o i t i s a w i n t e r s t a p l e f o r u s . I f y o u r l i t t l e o n e s a r e f u n n y a b o u t t e x t u r e , y o u c a n g i v e i t a q u i c k b l i t z w i t h a n i m m e r s i o n b l e n d e r f o r a s m o o t h e r s o u p . 2 T. olive oil 1 onion, finely chopped 2-inch piece fresh ginger, peeled and finely chopped 3 garlic cloves, finely chopped 1 cinnamon stick 1 tsp. ground cumin 1/8 tsp. ground allspice 1 bay leaf 6 C. chicken stock or vegetable stock 1/2 C. brown rice 1 1/2 tsp. kosher salt, more to your taste 1 1/2 C. red lentils 4 C. (5 oz.) baby spinach leaves 1 lemon Chopped cilantro Heat the oil in a large pot over medium heat. Add the onion and cook, stirring, until softened, 5-7 minutes. Drop in the ginger, garlic, cinnamon, cumin, allspice, and bay leaf, and cook until the mixture is fragrant, about 1 minute. Stir in the stock, 3 cups water, rice, and salt. Bring to a boil over high heat, then immediately reduce the flame to medium-low and let the rice simmer for 10 minutes. Stir in the red lentils and cook until the rice is tender and the lentils are meltingly soft, about 30 minutes. Stir in the spinach and let it wilt completely. Taste, and add more salt if necessary. Juice the lemon into the pot. Ladle the soup into serving bowls and top with cilantro and a sprinkle of flaky salt.

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TURKEY BLACK BEAN TACOS  T h i s f i l l i n g i s r e a l l y v e r s a t i l e . G r e a t a t a n y m e a l , e a t e n o v e r r i c e , r o a s t e d s w e e t p o t a t o e s , r o a s t e d v e g e t a b l e s , l e t t u c e , o r i n l e t t u c e w r a p s o r t o r t i l l a s . I r e c o m m e n d l e t t u c e w r a p s h e r e . I u s u a l l y p u t t h e f i l l i n g i n t o r t i l l a s w i t h a b i t o f c h e e s e a n d G r e e k y o g u r t f o r t h e k i d s . 2 T. olive oil 2 lbs. ground turkey 4 cloves garlic, minced 1 onion, chopped 1 jalapeno, seeded and minced 3-5 T. taco seasoning 1 can tomato sauce (or diced tomatoes) 2 cans black beans, rinsed 2 C. fresh or frozen corn 1 C. enchilada sauce (I like Muir Glen) lettuce wraps Toppings: cilantro, avocado, pickled onions, hot sauce, Greek yogurt Sauté first five ingredients together over medium heat until turkey is cooked and onion is softened. Add taco seasoning, tomato sauce, and 1/2 C. of water. Cook until thickened, 10-15 minutes. Add the black beans, corn, and enchilada sauce until heated through. Serve over rice, quinoa, roasted sweet potatoes, on roasted vegetables or lettuce, or in lettuce wraps/tortillas.                              

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SLOW COOKER CHICKEN TIKKA MASALA + BROWN RICE  T h i s i s b a s e d o n o n e o f m y f a v o r i t e r e c i p e s f r o m T h e D e f i n e d D i s h . I t ’ s g r e a t b e c a u s e y o u c a n p o u r e v e r y t h i n g i n t h e s l o w c o o k e r a n d l e a v e i t f o r t h e d a y . C a u l i f l o w e r r i c e i s a g r e a t a l t e r n a t i v e t o b r o w n r i c e i f y o u ’ r e l o o k i n g t o a v o i d g r a i n s . W h e n s e r v i n g t o t h e k i d s I m i x s o m e G r e e k y o g u r t i n t o t h e i r p o r t i o n s . W h e n I m a k e a s l o w c o o k e r m e a l l i k e t h i s o n e , I o f t e n d o u b l e t h e r e c i p e a n d p l a c e h a l f i n a f r e e z e r b a g . T h e n I f r e e z e i t t o h a v e o n h a n d f o r a n o t h e r w e e k . 4 chicken breasts, cut into 1½-inch chunks 1 large onion, diced 4 garlic cloves, minced 1 T. minced ginger 1 (28 oz.) can of tomato sauce 2 T. olive oil 1 T. Garam masala 1 tsp. ground cumin 1 tsp. ground coriander 1 tsp. paprika 1 tsp. turmeric ½ tsp. cinnamon ¼ tsp. cayenne pepper 1 tsp. ground black pepper 2 bay leaves 1 can coconut milk (full-fat) 2 T. arrowroot powder (or cornstarch) Juice of 1 lemon Cilantro, for garnish Cooked brown rice for serving Stir chicken, onion, garlic, ginger, tomato sauce, olive oil, spices, and bay leaves in the slow cooker pot. Cook on low for 8 hours or 4 hours on high. Whisk coconut milk and arrowroot powder together and pour into the slow cooker pot. Stir everything together and cook for another 20 minutes. Top with lemon juice and serve with brown rice, top with cilantro.

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ALMOND CRUSTED CHICKEN STRIPS  F e e d i n g l i t t l e o n e s i s a c o n s t a n t c h a l l e n g e . S o m e t i m e s o u r d a u g h t e r s a r e f a n t a s t i c , a d v e n t u r o u s e a t e r s . O t h e r t i m e s , n o t s o m u c h . T h e r u l e a t o u r t a b l e i s t r y i n g a c o u p l e b i t e s o f e a c h f o o d o n t h e p l a t e . W e d o n ’ t o f f e r a l t e r n a t i v e o p t i o n s , s o i f t h e y a r e d o n e a f t e r a f e w b i t e s , t h e n t h a t ’ s i t . I a l s o t r y t o i n c l u d e s o m e t h i n g f a m i l i a r w h e n I ’ m i n t r o d u c i n g s o m e t h i n g n e w . T h e s e c r u n c h y c h i c k e n s t r i p s a r e a l w a y s a h i t a n d a n y l e f t o v e r s w i l l c r i s p u p w e l l u n d e r t h e b r o i l e r . O u r g i r l s l i k e t h e s e w i t h h o n e y m u s t a r d s a u c e ( e q u a l p a r t s r a w h o n e y a n d m u s t a r d ) o r b a r b e c u e s a u c e . 1 lb. chicken breasts, cut into strips 1 C. almond meal ½ tsp. garlic powder ¼ tsp. cayenne 1 tsp. paprika 1 tsp. salt 1 tsp. pepper 1 tsp. Italian seasoning 2 eggs, beaten Preheat oven to 375 and line a sheet with parchment. Oil the sheet with olive oil. Mix almond flour and spices in a shallow dish. Beat the eggs. Dredge the chicken through the egg and then the almond mixture. Transfer to a baking sheet and spray the tops of the chicken with cooking spray. Bake for 20-25 minutes, flipping halfway through.                        

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ROAST CHICKEN + VEGETABLES + GREEN SALAD  

T h i s c h i c k e n i s a s t a n d b y i n o u r h ou s e . I t ’ s t h e p e r f e c t S u n d a y s u p p e r b e c a u s e i t f e e l s s p e c i a l , b u t i t ’ s a c i n c h t o m a k e . W h e n t h e c h i c k e n h a s 3 0 m i n u t e s l e f t t o c o o k , p u t y o u r p a n o f v e g e t a b l e s i n t h e o v e n . A f t e r d i n n e r , r e m o v e t h e l a s t o f t h e c h i c k e n f r o m t h e c a r c a s s a n d r e s e r v e f o r t o m o r r o w ’ s l u n c h . S t i c k t h e c a r c a s s i n t h e f re e z e r . O n c e y o u h a v e 2 - 3 , t h e y a r e g r e a t t o u s e f o r c h i c k e n s t o c k .

1 3-4 lb. whole chicken 3 T. olive oil 1 lemon, cut into large pieces 1 small onion, cut into pieces sea salt + pepper handful of fresh herbs (parsley, chives, and cilantro are perfect)

Preheat your oven to 400. Pat your chicken dry. Pour one tablespoon of the oil in a cast iron pan. Place your chicken in the pan. Stuff the cavity with the lemon and onion pieces. Rub the remaining oil on the chicken and season with plenty of salt and pepper. Bake the chicken for one hour and 15 minutes. Chicken will be done when skin is crispy and temperature registers at 165 degrees. Tent the chicken with foil and let rest for 10-15 minutes. Slice, top with herbs, and serve.

Roasted Vegetables 1 lb. vegetables of your choice, cut into uniform chunks (I recommend potatoes, carrots, and parsnips) 1 T. olive oil sea salt + pepper

Line a baking sheet with foil. Spray foil with cooking spray. Add the vegetables to the tray in an even layer. Season with salt and pepper. Bake for 30 minutes, turning the vegetables halfway. Bake an additional 10 minutes if needed. Reserve leftovers for tomorrow’s breakfast.

Green Salad 4-6 C. arugula simple vinaigrette (p. 39) Wash and dry the arugula. Dress lightly with the vinaigrette and serve with the chicken and roast vegetables.

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ROASTED VEGETABLE QUICK CURRY I f y o u h a p p e n t o w o r k f r o m h o m e o r t a k e c a r e o f l i t t l e o n e s a t h o m e , y o u c a n e a s i l y m a k e t h i s d u r i n g t h e d a y . I t r e h e a t s v e r y w e l l . I u s u a l l y m a k e i t a t n a p t i m e a n d t h e n j u s t r e h e a t a t d i n n e r . W e l i k e o u r s w i t h b r o w n r i c e a n d G r e e k y o g u r t . 8 C. vegetables cut in uniform size (I use 1 head of cauliflower and 1 lb. of potatoes) 4 T. coconut oil ½ tsp. cumin seeds ¾ tsp. salt 1 onion, finely chopped 2 garlic cloves, minced ½ jalapeno, seeds removed and minced 1 in. piece of ginger, peeled and minced 1 tsp. ground cumin ½ tsp. ground coriander ¼ tsp. turmeric ¼ tsp. cayenne ½ C. broth or water cilantro, brown rice, and Greek yogurt for serving Put oven rack in upper third of oven and place a pan on rack. Preheat oven to 475°F.

Toss vegetables together in a bowl with 2 tablespoons oil, cumin seeds, and 1/4 teaspoon salt. Spread in hot baking pan and roast, stirring occasionally, until vegetables are tender and browned in spots, about 20-25 minutes.

Meanwhile, cook onion, garlic, jalapeño, and ginger in remaining 2 tablespoons oil in a large skillet over medium heat, stirring frequently, until very soft and beginning to turn golden, 8 to 10 minutes. Add spices and remaining 1/2 teaspoon salt and cook, stirring constantly, 2 minutes. Stir in broth or water, scraping up any brown bits from bottom of skillet, then mix in roasted vegetables. Cook, covered, stirring occasionally, 5 minutes. Add a squeeze of lemon and adjust seasonings. Top with cilantro and serve over brown rice. Top with Greek yogurt for those sensitive to heat.

  33  

FISH TACOS  

T h i s i s a f a v o r i t e i n o u r h o u s e . Y o u c a n m a k e t h e s a l s a a n d s l a w i n a d v a n c e ( I u s u a l l y m a k e t h e m i n t h e m o r n i n g o r d u r i n g n a p t i me ) . W e e a t o u r f i s h o v e r t h e s l a w a n d t o p w i t h t h e s a l s a , s l i c e d a v o c a d o , a n d h o t s a u c e . T h e g i r l s p r e f e r t h e i r s i n t o r t i l l a s . S e r v e w i t h t h e b l a c k b e a n s ( p . 3 8 ) a n d r e s e r v e t h e l e f t o v e r b l a c k b e a n s f o r l a t e r i n t h e w e e k . Mango Salsa 1 C. fresh mango, cut into large chunks (frozen works well too) 1/2 jalapeño, seeded and minced 3 green onions, sliced handful of cilantro, minced juice of one lime Heat your skillet over medium heat. When hot, add your mango. Cook for 3-5 minutes until golden and then turn and brown the other side. While the mango cooks, slice up your other salsa ingredients in a bowl. When your mango is done, chop and add to your bowl. Add the lime juice. Taste and season with salt and pepper.

Fish 1 lb. tilapia or mahi mahi filets olive oil cumin s+p juice of one lime

Heat your oven to 425. Pat your fish dry. Add a bit of oil to a shallow baking dish. Add your fish and sprinkle with cumin, salt, and pepper. Bake on one side for 6 minutes. After 6 minutes, gently flip and cook for another 2-3 minutes. Fish should flake easily but still be moist. Juice a bit of fresh lime on top.

Quick Slaw 4-5 cups shredded cabbage (green or red) 1/2 jalapeño, seeded and minced 3 green onions, sliced handful of cilantro, minced juice of 1-2 limes

Combine all of your ingredients, sprinkle with salt and pepper, and taste. Adjust seasonings to taste. If you need a little something to bind it, add 1/2-1 T. mayo or Greek yogurt.

  34  

QUICK ONE PAN DINNER  T h i s i s a t a s t y , s a t i s f y i n g , n o b r a i n e r d i n n e r f o r b u s y , u n i n s p i r e d n i g h t s . I f y o u ’ v e a l r e a d y r o a s t e d s w e e t p o t a t o e s , y o u c a n s k i p c o o k i n g t h e p o t a t o e s h e r e a n d j u s t s e r v e t h e o n e s y o u h a v e o n h a n d . 1 ½ T. avocado oil 2 heads of broccoli, cut into uniform sized pieces 3-4 chicken sausages, sliced (I like Aidell’s Chicken Sausages) 2 tsp. adobo seasoning (I love Frontier) 1 large sweet potato, cut into 1 in. dice Preheat your oven to 375. Line a rimmed baking sheet with foil and spray with cooking spray. Combine all ingredients in a bowl, stir, and transfer to baking sheet. Bake for 30 minutes, or until broccoli is crispy and brown in spots and potatoes are cooked through.    

TIPS FOR PARENTS  P i c k y e a t e r s ? K i d s l o a t h e v e g e t a b l e s ? H e r e a r e a f e w t h i n g s t h a t h a v e h e l p e d u s :

§ Slice up raw vegetables and place on a plate with fun skewers and a dip your kids like. Put the plate out while you prepare dinner. If they are really hungry, they might be open to trying some veggies.

§ Offer vegetables with every meal. The more kids are exposed to them, the more they will build a taste for them.

§ Cut out junky “healthy” snacks (think organic crackers, fruit gummies, etc.) Save these for special snacks rather than offering everyday.

§ Limit snacks. We do not do daily snacks in our house because our kids will not eat at mealtimes if they fill up on snacks. When I offer snacks, I stick to fruit, veggies, a bit of cheese, or occasionally a treat like banana bread.

§ Muffin tin meals are great way to introduce new flavors or foods. Place foods in muffin cups in a muffin tray. My kids discovered they liked roasted beets and raw fennel slices this way.

§ Let your kids help in the kitchen. Encourage them to help you shop, prepare meals, set the table, and take an active role in planning. Make a list of your kid’s favorite meals and let them select from the list when you are meal planning.

§ If your kids say they don’t like a food, keep putting it on their plates. Persistence pays off. Our oldest has said time and again she doesn’t like sugar snap peas and has just recently begun eating them like crazy.

§ Don’t become a short order cook. Offer a variety of healthy meals to your kids and they will eat when they are hungry. Don’t stress about it.

§ Skip sugary yogurts and doctor up your own plain yogurt at home. I will mix in a bit of jam, maple syrup, or fruit. Much less sugar than the pre-flavored yogurts.

  35  

TURKEY ZUCCHINI MEATBALLS + GREEK SALAD  T h i s m e a t b a l l r e c i p e i s a f a v o r i t e o f o u r s f r o m Y o t t a m O t t o l e n g h i . I b a k e t h e m e a t b a l l s i n s t e a d o f f r y i n g t h e m . Y o u ’ l l w a n t t o p a s s t h e m u n d e r t h e b r o i l e r t o c r i s p t h e m u p a f t e r b a k i n g . 1 lb. ground turkey 1-2 large zucchini, coarsely grated (about 2 cups) 3 green onions 1 egg 2 T. chopped parsley 2 T. chopped cilantro 2 garlic cloves 1 tsp. cumin 1 tsp. salt ½ tsp. pepper ¼ tsp. cayenne Preheat oven to 375 degrees. Line a rimmed baking sheet with foil and spray with cooking spray. In a bowl, combine all ingredients. Mix with your hands and shape into 15-18 meatballs. Place the meatballs on the baking sheet and bake for 20-25 minutes. Meatballs will be cooked through when they register 165 degrees. When finished cooking, turn on the broiler and crisp up the meatballs under the broiler for a few minutes. Serve with Greek salad. Greek Salad 1 seedless cucumber, cubed 1 1/2 C. cherry tomatoes, sliced 1/2 C. Kalamata olives, pitted and sliced large handful of parsley, chopped 1 tsp. Greek seasoning few glugs of olive oil 1-2 T. red wine vinegar large pinches of s+p Combine salad ingredients and serve.  

  36  

SIMPLE SLOW COOKER BEEF CHILI T h i s i s a n o - f r i l l s , g r e a t s l o w c o o k e r c h i l i r e c i p e f r o m m y f r i e n d H a r p e r . F e e l f r e e t o a d d 1 - 2 c a n s o f k i d n e y o r p i n t o b e a n s t o t h e s l o w c o o k e r . L e f t o v e r s f r e e z e r e a l l y w e l l ! 2 lb. beef 1 C. diced onion 6 oz. tomato paste 28-ounce can of diced tomatoes 2 C. chicken stock 2 T. chili powder 2 T. cumin 2 T. unsweetened cocoa powder 1 tsp. garlic powder 1 tsp. oregano 1 tsp. salt 1/2 tsp. pepper Toppings: diced white onion, avocado, cilantro, hot sauce Brown your beef and add the diced onion. Cook until the onion is translucent. Pour into your slow cooker and add remaining ingredients. Stir and cook on low for 3-4 hours. Top with desired toppings.                                    

BASICS + TREATS

 b r o w n r i c e

b l a c k b e a n s s i m p l e v i n a i g r e t t e

r o a s t e d s w e e t p o t a t o e s r o a s t e d c o c o n u t p i n e a p p l e

b a n a n a d a t e s h a k e

  38  

BROWN RICE  A l i c e W a t e r s c h a n g e d t h e w a y I c o o k b r o w n r i c e . I l o v e c o o k i n g i t w i t h t h i s m e t h o d a n d a l w a y s h a v e a b a t c h o n h a n d . 2 C. brown rice, rinsed 1 tsp. sea salt Fill a large saucepan with water, just as you would if you were cooking dried pasta. Add the salt and rice and bring a boil. Once boiling, reduce to a simmer and cook for 30-40 minutes. Check continually and taste to make sure it doesn’t get overcooked and mushy. Once finished cooking, remove from the heat, drain the rice in a colander, and spread on a baking sheet to cool. BLACK BEANS  E a s y , d e l i c i o u s b l a c k b e a n s p e r f e c t w i t h b r o w n r i c e a n d r o a s t v e g e t a b l e s o r i n t a c o s . 1 T. olive oil 1 small onion, minced 1 garlic clove, minced 2 cans black beans large pinch of cumin 1 tsp. sea salt Heat the oil in a saucepan over medium heat. Add the onion, garlic, and cumin. Sauté until onion is translucent. Add the beans and salt. Bring to a boil and then lower heat to simmer beans for 15-20 minutes until slightly thickened. Remove from heat. My daughter likes to use her potato smasher to smash up the beans so they have more of a refried texture.

  39  

SIMPLE VINAIGRETTE  I a l w a y s h a v e a j a r o n h a n d f o r s a l a d s . M i x e v e r y t h i n g d i r e c t l y i n t h e j a r , s h a k e , a n d y o u ’ r e g o o d t o g o . G r e a t o n g r e e n s , r o a s t e d v e g e t a b l e s , o r l e n t i l s . ½ C. olive oil 1 T. Dijon mustard 1 tsp. raw honey juice of one lemon 4-5 T. apple cider vinegar 1/2 tsp. sea salt 1/2 tsp. pepper Combine in a jar and store in the fridge. ROASTED SWEET POTATOES  I m a k e a b a t c h o f t h e s e e v e r y S u n d a y a n d w e e a t t h e m t h r o u g h o u t t h e w e e k . I f y o u ’ r e n o t a b i g f a n o f s w e e t p o t a t o e s , s e e k o u t A s i a n s w e e t p o t a t o e s . T h e y a r e w h i t e i n c o l o r a n d a l i t t l e l e s s s w e e t . 1-2 T. avocado oil 2-4 large sweet potatoes Preheat your oven to 400 and line a rimmed baking sheet with foil. Drizzle the tray with avocado oil. Slice your sweet potatoes in half lengthwise and then into quarters lengthwise. Place cut side down on the oiled baking sheet and bake for 30 minutes. Pierce the potatoes to ensure they are cooked through. Flip the potatoes over and cool completely.

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ROASTED COCONUT PINEAPPLE  W e l o v e t o m a k e a S u n d a y t r e a t a n d t h i s i s a g o o d a l t e r n a t i v e w h e n y o u ’ r e a v o i d i n g s u g a r . L e t t h e k i d s p r e p a r e t h i s o n e . 1 fresh pineapple, cut into large chunks 1 C. coconut milk 1 C. shredded unsweetened coconut a pinch of cinnamon Preheat your oven to 400 degrees and prepare a baking sheet with parchment. Place your coconut milk in a bowl and the shredded coconut and cinnamon in a shallow dish. Dip the pineapple in the coconut milk and then roll in the shredded coconut. Bake the pineapple until golden, turning halfway through, about 15-20 minutes total. BANANA DATE SHAKE S u p e r y u m , s u g a r - f r e e , e a s y t r e a t ! 2 frozen bananas 4 dates, pitted 4 T. almond butter 3 ½ C. unsweetened almond milk Blend in a high-powered blender. Serves 4.