Breakfast:
Avocado toast with fried eggs and tomatoes (2 portions)
Prep time: 10 minutes
Cook time: 15 minutes
Skill level: Easy
Equipment needed:
Measuring cups and spoons, toaster, mixing bowl, fork, knife, cutting board, frying pan and a rubber spatula
Ingredients: (makes 1 portion as this is best made to order)
2 slices sprouted bread
2 free range eggs
1/2 avocado
1/2 tomato
1 teaspoon butter
Salt and pepper to taste
Method:
Toast the bread. Fry the eggs in butter over medium-high heat. Mash the avocado on to the toast and season with salt and pepper. Slice the tomato and place on toast with avocado and top with the fried eggs.
Greek yogurt, granola and berry parfait (3 portions)
Prep time: 10 minutes
Cook time: N/A
Skill level: Easy
Equipment needed:
Measuring cups and spoons, mason jars, mixing bowl and a soup spoon
Ingredients: (makes 3 parfaits)
750 ml plain Greek yogurt
3 cups granola
3 cups mixed frozen berries
1 teaspoon vanilla extract
Method:
Put the yogurt in a mixing bowl and season with vanilla extract. In mason jars place yogurt and berries in alternating layers. Top with 1 cup granola in each jar and store in the fridge for 2-3 days.
Vegetable and sweet potato hash with poached eggs (2 portions)
Prep time: 20 minutes
Cook time: 45 minutes
Skill level: Easy
Equipment needed:
Measuring cups and spoons, knife, cutting board, roasting pan, small pot, slotted spoon and a plate with paper towel
Ingredients:
4 free range eggs
1 sweet potato
1 yellow potato
1 red bell pepper
1 red onion
1 zucchini
2 tablespoons avocado oil
1 teaspoon garlic powder
Sea salt and pepper to taste
Method:
Preheat the oven to 375°. Chop the potatoes and vegetables into ½” pieces and place into a roasting pan. Drizzle with oil and season well with garlic powder, salt and pepper. Roast for 30-45 minutes, or until potatoes are tender and golden.
Fill a small pot with hot water and place on high heat. Once boiling reduce to a simmer and gently poach eggs in the water for 3-4 minutes or until desired doneness. Transfer to a plate with paper towel to drain off excess water and season with salt and pepper to taste. When the potato hash is ready, divide it into two portions and place two poached eggs on each.
Entrees:
Roasted chicken with potatoes and broccoli (4 portions)
Prep time: 30 minutes
Cook time: 60 minutes
Skill level: Intermediate
Equipment needed:
Measuring cups and spoons, knife, cutting board, roasting pan, and a pot
Ingredients:
1 free range chicken
4 yellow potatoes
2 heads of broccoli
1/4 cup olive oil
4 tablespoon steak spice
2 tablespoon butter
Salt and pepper to taste
Method:
Cut chicken into 4 portions and remove the back. Drizzle with olive oil and season liberally on both sides with Montreal steak spice. Place chicken pieces in a roasting pan and roast at 375° for 45 minutes.
Quarter potatoes and place them in a bowl, drizzle with olive oil and season liberally with salt and pepper. After the chickens been roasting for 15 minutes, add potatoes in the same pan and continue to cook to the balance of the 45 minutes. While chicken and potatoes are roasting, steam your broccoli then season liberally with salt and pepper and add butter.
Roasted butternut squash with peas and brown rice (4 portions)
Prep time: 20 minutes
Cook time: 45 minutes
Skill level: Easy
Equipment needed:
Rice cooker or pot and lid, roasting pan, knife and chopping board, medium size saute pan
Ingredients:
1 butternut squash
1 red onion
1.5 cups brown rice
2 cups chicken stock
1 cup water
2 cups frozen peas
2 tablespoons butter
2 tablespoons olive oil
1 teaspoon apple cider vinegar
1 teaspoon coconut oil
Method:
Using chicken stock and water combination, cook the rice according to package directions.
Preheat the oven to 425°. Peel, seed and dice butternut squash into 1/2" pieces, place in a roasting pan and season with salt, pepper and olive oil. Roast for 15 minutes.
Coarsely dice the red onion while boiling the green peas. When peas are done boiling, remove from heat and season with salt, pepper and butter.
Remove the butternut squash from the oven add the diced red onion. Mix and return to oven for an additional 15 minutes.
Salmon with wilted spinach and quinoa (2 portions)
Prep time: 10 minutes
Cook time: 45 minutes
Skill level: Easy
Equipment needed:
Measuring cups and spoons, a pot, a nonstick saute pan, knife, and a cutting board
Ingredients:
2 salmon fillets
2 cups chicken stock
1 cup dry quinoa
1 bunch spinach
1 lemon
2 tablespoons olive oil
Salt and pepper to taste
Method:
Using chicken stock instead of water, prepare quinoa according to package instructions. Once finished, immediately place cooked quinoa into a large bowl with raw spinach. After five minutes add the pesto and mix thoroughly.
Heat the saute pan over medium-high heat. While the pan is heating, season the fish liberally with salt and pepper. Drizzle 2 tablespoons of olive oil into the hot pan and sear the salmon on both sides for 2-3 minutes. Remove the skin if desired.
Divide the quinoa mixture into two portions and top each with a salmon fillet and lemon wedges.
Rice noodles with stir-fried vegetables and peanut sauce (4 portions)
Prep time: 10 minutes
Cook time: 30 minutes
Skill level: Easy
Equipment needed:
Measuring cups and spoons, knife, cutting board, saute pan or a large wok, a pot, metal spoon and tongs
Ingredients:
1 cup GoodLife Kitchen spicy Thai peanut sauce
1 package brown rice vermicelli
1 teaspoon sesame oil
1 zucchini
1 bell pepper
4 stocks of celery
2 large carrots
4 green onions
Method:
Boil the brown rice noodles according to the package instructions. Rinse, drain and set aside.
Wash and thinly slice the green onions and set aside.
Wash and chop all the other vegetables.
Using a wok or large saute pan, let the pan heat for two minutes on medium-high heat. Add the sesame oil and all of the chopped vegetables, besides the green onions.
Saute for 5 minutes, then add the peanut sauce. Simmer for an additional 5 minutes. Add the cooked noodles, combine thoroughly and top with the chopped green onions.