Overnight Oats

This is such a great go-to, grab-and-go, easy breakfast. There are many combinations and examples found on the web – everyone has a unique take on this simple meal.

Ingredients:

  • ¼ cup steel cut oats
  • 1 cup milk (whole, almond, coconut, soy)
  • 2 Tbsp nuts
  • ½ cup berries
  • 1 tsp cinnamon, nutmeg, or cardamom, (optional)

Directions:

1. Measure ¼ cup steel cut and put in a container (Mason jars are all the rage for this, but I just use my tupperware.

2. Add milk of choice and let sit in the fridge overnight.

3. Top with nuts and berries and enjoy.

Enough for one. Double, triple, quadruple for more people.

 

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Breakfast Scramble

Ingredients:

  • 2 eggs
  • ¼ cup chopped vegetables (bell pepper, onion, etc)
  • 1 Tbsp cheese (feta, cotija, shredded cheddar/jack combo) or 1/4 avocado
  • ¼ cup black beans
  • ¼ cup tomato salsa
  • Cilantro
  • 1 corn tortilla (optional for Phase 1 & 2)

Directions:

1. Heat up a pan and drizzle with oil.

2. Chop up vegetables and add to pan once hot. Cook for 5-10 minutes.

3. In a bowl, scramble eggs with milk or water and add to the pan.

4. When eggs are almost cooked through, add cheese and beans and mix.

5. Plate with tortilla and top with salsa and cilantro.

Enough for one. Double, triple, or quadruple for more people.

 

Kabobs with Roasted Vegetables

Ingredients:

  • 3-6oz chicken or lamb, marinated in Greek Yogurt Marinade for 2-12 hours
  • ½ cup brown rice (cauliflower rice for Phase 1)
  • ¼ cup Tzakiki
  • 1 tomato, Roma or Beefsteak
  • 1/2 bell pepper
  • 1/2 eggplant
  • 1 piece pita bread (optional)

Directions:

1. Preheat oven to 350º. Line a pan with aluminum foil and add meat.

2. Add whole tomato to the pan. Cook for 25-30 minutes.

4. Chop bell pepper and eggplant into slices and grill them on the stove until cooked through.

5. Prepare Tzakiki.

6. While meat and vegetables are cooking, prepare brown rice. I use TJs frozen brown rice, so that it only takes 3 minutes in the microwave.

7. Plate and enjoy.

Enough for one. Double, triple, quadruple portions for more people.

Steak with Chimichurri & Farro Salad

Ingredients:

  • Steak
  • Farro Salad
    • ½ cup farro
    • ¼ cup chopped cucumber
    • 1oz cheese (feta, goat)
    • ¼ cup cherry tomatoes, halved
    • 2 Tbsp green onions, optional
    • 1 Tbsp olive oil
    • Salt & pepper

Directions:

1. Rinse and drain farro. Transfer to a small pot and add 1 cup water and a dash of salt. Bring to a boil, cover, and simmer for 20-30 minutes until cooked. Farro should be soft and chewy.

2. Bring steak to room temperature and season with salt & pepper on both sides. Grill for 5-10 minutes on each side, depending on how cooked you prefer it. Let steak rest for 5-10 minutes.

3. Prepare Chimichurri, if needed.

4. Chop cucumber and cherry tomatoes. Add salad ingredients to farro once it has cooled down enough that the cheese won’t melt.

5. Plate steak, drizzle chimichurri, and add the farro salad. Alternatively, cut the steak into bite-sized pieces and make a bowl of it.

Southwestern Bowl

This is another throw-together, all in one bowl meal. This recipe works for all Phases, but for Phase 2/3 you can swap the caulk rice with brown (or even white) rice, add some jicama, and up the carbs. This bowl works no matter the ingredients – as long as you have a base of rice and beans, the rest just adds to it.

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Ingredients:

  • 3-6oz protein (steak, chicken, shrimp, fish)
  • ½ cup black or pinto beans
  • ½-1 cup cauliflower rice (sub brown rice for Phase 2, white rice works for Phase 3)
  • Romaine lettuce, chopped
  • Tomato, chopped, or tomato salsa
  • Radish, sliced
  • 1oz cheese (cotija, feta, jack)
  • 2-4 Tbsp Avocado Crema

Directions:

1. Spray protein with olive oil and season with salt & pepper. For steak (tri tip), shrimp, or fish (tilapia), grill for 5 minutes on each side in a preheated cast iron pan. For chicken, I will often use the breast parts of a rotisserie chicken.

2. Prepare the rice. I use frozen cauliflower rice or frozen brown rice from Trader Joe’s, and both take about 3 minutes in the microwave to heat up. I portion out the 1/2 and save the rest in container for later.

3. While the protein is cooking and the rice is heating up, chop and prepare vegetables.

4. Mix all ingredients together and top with the Avocado Crema. Garnish with cilantro.

Makes 1 serving.

Curry Quinoa with Shrimp

This is a great meal to put together when you have a bunch of random vegetables in your fridge. There are a myriad of variations for this meal, and each time it turns out slightly different due to the combination of veggies. If you don’t like shrimp, sub chicken. If you don’t like quinoa, sub brown rice. If fresh shrimp aren’t available, frozen shrimp (I prefer large or extra-large) work as well. Like many of my meals, I serve this in my favorite bowls.

Adapted from Vegangela.

Ingredients:

  • 1 lb. shrimp
  • 1 cup quinoa
  • 1 15oz can coconut milk, full fat
  • ¾ cup broth (or water)
  • 2-3 tbsp green or red curry paste
  • 1 tbsp Sriracha sauce or 1 tsp crushed red chili pepper (optional)
  • 1 tsp oil
  • 1 clove garlic, minced
  • 3 cups colorful veggies (onions, carrots, red bell pepper, broccoli, etc)
  • Fresh cilantro for garnish

Directions:

1. In a saucepan, add quinoa, coconut milk, vegetable broth, curry paste, and Sriracha sauce/red chili flakes (optional). Bring to boil, then set burner to low and cover. Simmer until the quinoa is ready, about 15 minutes.

2. While the quinoa is cooking, chop and sauté the garlic and vegetables.

3. Using the same pan, sauté shrimp until fully cooked.

4. Mix all ingredients together. Garnish with cilantro.

Makes 4 servings.

Herb-Roasted Chickpeas

Adapted from PopSugar.

To prepare the chickpeas (garbanzo), rinse and dry the beans thoroughly. The drier they are, the crispier they’ll become. I like to rub them with paper towels, and this helps to remove the papery skin.

Ingredients:

  • 2 15-ounce can chickpeas
  • 1 Tbsp Italian seasoning
  • 2 tsp cumin seeds
  • 2 Tbsp extra virgin olive oil
  • Kosher salt, to taste

Directions:

1. Preheat the oven to 400º and prepare the chickpeas.

2. Spread chickpeas on a baking sheet, spritz them with olive oil, and add the herbs.

3. Roast for 25-30 minutes.

4. Portion into 7 1/2 cup servings.

Chicken Satay with Tzakiki & Roasted Chickpeas

Adapted from Chrissy Tiegen’s Cravings cookbook.

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This meal balances the rich chicken and peanut sauce with the freshness of cucumber and dill. I like the marinate a big batch of the chicken and grill it throughout the week for a quick dinner or easy lunch to put together the night before. This set of BlenderBottle Storage Pak would be an easy way to keep each portion separate.

Shopping List:

  • Meat
    • 1 lb Chicken breast
  • Dairy
    • 8oz Greek yogurt
  • Dry Goods
    • 1 can coconut milk, full fat
    • 2 cans chickpeas (garbanzo)
    • 1 jar peanut butter
  • Sauces
    • Soy sauce
    • Rice vinegar
  • Spices
    • Turmeric
    • Ground cumin
    • Kosher salt
    • Italian seasoning
    • Cumin seeds
  • Produce
    • 6-12 cloves garlic
    • Fresh ginger
    • 1 bunch fresh cilantro
    • 1 bunch dill
    • 1 cucumber
    • 1 lemon

Directions:

1. Prepare the marinade and soak the chicken in the Turmeric Coconut Marinade for 2-12 hours. Chicken tenders work great, or you can cut up a chicken breast into 3-6oz portions. When I have the time, I’ll cut it up into bite sized pieces and kabob it like Chrissy suggests in her book. Grill the chicken for 5-10 minutes on each size, depending on the size of the chicken.

2. While the chicken is cooking, prepare the Peanut Sauce with an immersion blender. Add enough water to achieve the desired texture. Add 2-4 Tbsp to your plate.

3. With 1/2 cucumber, use half to mix the Tzakiki and half for slices. Add salt and pepper to the sliced cucumber. Add 1/4-1/2 cup to your plate.

4. Complete the meal with 1/2 cup of Herb-Roasted Chickpeas. I like to make a big batch and keep 1/2 cup portions in the fridge for grab and go snacks.

Ingredients:

  • Turmeric Coconut Milk Marinated Chicken
    • Chicken breast (tenders, kabobs, etc)
    • 1 can coconut milk, full fat
    • 1 Tbsp turmeric
    • 1 tsp ground cumin
    • 4-8 cloves garlic, minced
    • 1/2 in fresh ginger, minced
    • 1/4 cup fresh cilantro
    • 4 tsp Kosher salt
  • Peanut Sauce (4-6 servings)
    • 1/2 cup peanut butter
    • 2 Tbsp soy sauce
    • 2 Tbsp rice vinegar
    • 3 cloves garlic
    • 1/2 inch fresh ginger
    • 1/4 cup water
  • Tzakiki (2-4 servings)
    • 1 cup Greek yogurt
    • 1/4 cucumber, 1/4″ cubes
    • 1/2 bunch dill
    • Juice of 1/2 lemon
    • Sea salt & pepper, to taste
    • Minced garlic, optional
  • Herb-Roasted Chickpeas
    • 2 15-ounce can chickpeas
    • 1 Tbsp Italian seasoning
    • 2 tsp cumin seeds
    • 2 Tbsp extra virgin olive oil
    • Kosher salt, to taste

Chicken Posole

My ultimate go-to dinner, year-round. It’s filling and full of flavor, yet light enough so you don’t feel stuffed afterwards. I usually eat it on its own, but you can add a side of rice and beans or top with tortilla strips to bulk it up. It’s also easy to individualize based on taste, since everyone can add their own toppings.

I like to buy a rotisserie chicken and separate the meat into light meat for tacos, enchiladas, etc. and dark meat for soup. If I’m not planning on using it for awhile, I’ll stick the containers in the freezer for later. I always use chicken, but pork works well too.

Depending on the day, I will either make this soup in a slow cooker, Dutch oven, or a large pot on the stove.

Ingredients:

  • Soup
    • 2 Tbsp oil (extra-virgin olive or avocado)
    • 1 ancho chile, sautéed (note: I don’t eat anything spicy, so I only occasionally do this)
    • 1 lb chicken (preferably thigh) (sub pork if desired)
    • 2 15oz (or 1 28oz) cans hominy
    • 4 cups of chicken broth
    • Add water, if needed
    • Salt & pepper
    • Optional: Add a can of chili verde or tomatillo salsa (make sure it’s sugar-free) to make a thicker soup.
  • Toppings
    • Green cabbage, shredded
    • Radish, sliced
    • Avocado, cubed
    • Cotija, queso fresco, or feta
    • Cilantro
    • Lime wedges
    • Green onion or red onion, chopped
    • Jalapeño (optional)

Directions:

1. Heat up a frying or cast iron pan on the stove. Put the pot next to it on the stove, or start heating up a slow cooker.

2. Heat 2 Tbsp of oil in a pan and brown the chile on all sides. Put chile in the pot or slow cooker. Begin cooking the chicken thighs. If using meat from a rotisserie chicken, shred the meat and put it directly into the pot or slow cooker.

3. Deglaze the pan and pour the liquid into the pot or slow cooker.

4. Add the hominy to the pot or slow cooker.

5. Add the chicken broth to the pot or slow cooker. Add more water if necessary. At this point, the soup is ready whenever it is warm enough, or you can leave it longer at a low simmer for 1-4 hours. Add salt & pepper to taste.

6. Pour soup into bowls (I use these for most of my meals), and top as you like!

Phase 2/3 Add-Ons:

  • Add a side of brown rice and black or pinto beans.
  • Add tortilla strips to turn it into a Tortilla Soup.

 

Greek Yogurt Marinade

Adapted from All Recipes.

Combine and marinate 1 lb of chicken or lamb for 4-12 hours: