Breakfast

Green smoothie (2 portions)

Prep time: 5 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Measuring cups and spoons, blender, knife and a cutting board

Ingredients (per smoothie):
1 banana
1/2 apple
1 cup baby spinach
1/2 cucumber
1 cup almond milk

Method:
Place all ingredients in a blender and purée until smooth, serve immediately.

Quick tip:
Keep your bananas sliced and frozen to add a great texture to the smoothie.

Pumpkin pie overnight oats (3 portions)

Prep time: 10 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Measuring cups and spoons, small mason jars, can opener, bowl and a spatula

Ingredients:
1 1/2 cups almond milk
1 1/2 cups gluten-free oats
1 can unsweetened pumpkin
3 teaspoons maple syrup
3 teaspoons chia seeds
3 teaspoons slivered almonds
1/2 teaspoon sea salt

Method:
Place all ingredients in a large mixing bowl and thoroughly mix. Divide the mixture into three mason jars and let stand overnight before eating.

Quick tip:
Use honey if you don't have maple syrup.

Bacon, eggs, roasted roma tomatoes, and sautéed mushrooms (2 portions)

Prep time: 15 minutes
Cook time: 45 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, parchment lined baking sheet, sauté pan, and a small pan

Ingredients:
6 strips bacon
6 eggs
2 roma tomatoes
1 1/2 cups sliced mushrooms
1 teaspoon butter
1 teaspoon olive oil

Method:
Preheat the oven to 375°. Place the of bacon and the roma tomatoes (cut in half and sprinkled with salt and pepper) on a parchment lined baking sheet. Roast for 15-20 minutes or until the bacon is crispy and tomatoes are slightly cooked.

Sauté the mushrooms with 1 teaspoon of olive oil and salt and pepper. Cook over medium-high heat for 10 minutes.

Divide the bacon, tomatoes and mushrooms into two portions. Cook your eggs fresh to order to your liking.

Quick tip:
Place your cooked bacon, tomatoes, and sautéed mushrooms on plates in the fridge covered with plastic wrap. All you need to do in the morning is heat them in the microwave and add your freshly cooked eggs.

Entrees

Taco salad (4 portions)

Prep time: 15 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Measuring cups and spoons, knife, cutting board, bowl and a whisk

Ingredients:
3 romaine hearts
1 can black beans (rinsed and drained)
1 can sliced black olives (rinsed and drained)
1 cup sliced cherry tomatoes
1 cup shredded Tex-Mex cheese
1 small bag corn tortilla chips

Dressing:
1/2 cup olive oil
1/4 cup vinegar
1 lime juiced
1 tablespoon tomato paste
1 tablespoon maple syrup
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
Salt and pepper to taste

Method:
Place all dressing ingredients in a small bowl and whisk to combine. Divide into four small containers and set aside.

Dice the romaine into small pieces and place in a container. Top with black beans, black olives, cherry tomatoes, grated cheese and tortilla chips.

Serve with the dressing.

Quick tip:
Using a ceramic knife to chop your lettuce will slow down the browning process due to less oxidization that would normally occur from a metal knife.

Mediterranean chickpea pasta salad (4 portions)

Prep time: 20 minutes
Cook time: 10 minutes
Skill level: Easy

Equipment needed:
Large pot with lid, pasta strainer, large bowl, knife and chopping board

Ingredients:
4 cups chickpea rotini
2 cups baby spinach
1 small container feta cheese (crumbled)
1 small jar basil pesto
1 jar roasted red peppers (drained and sliced thinly)
1 jar marinated eggplant (drained and roughly chopped)
1 jar marinated artichoke heart quarters (drained and roughly chopped)
Salt and pepper to taste

Method:
Cook rotini according to package instructions, drain, rinse and set in large bowl. Add the remaining ingredients, season with salt and pepper and combine thoroughly.

Divide the pasta salad into four portions and place on a bed of raw baby spinach.

Quinoa battered fish and chips (2 portions)

Prep time: 30 minutes
Cook time: 45 minutes
Skill level: Intermediate

Equipment needed:
Measuring cups and spoons, knife, cutting board, thermometer, mixing bowls, whisk, parchment lined baking sheet, cast-iron or nonstick ceramic pan, spatula and a plate lined with a paper towel.

Ingredients:
2 wild cod loins (approximately 5-6 oz each)
2 yellow potatoes
1 cup quinoa flour
1 cup + 2 tablespoons avocado oil
1/2 cup + 2 tablespoons club soda
1 1/2 teaspoon sea salt
1 teaspoon baking powder
1 lemon

Method:
Preheat the oven to 400°. Cut the potatoes into wedges and add them to a large mixing bowl. Season with 2 teaspoons of avocado oil and 1/2 teaspoon of salt. Mix thoroughly and place on a baking sheet, skin side down to prevent burning and sticking. Bake for 40 minutes.

Combine the quinoa flour, baking powder and salt in a medium sized bowl and add the club soda. Whisk to combine and then set the bowl aside. Pat the fish dry with a paper towel.

Put the cast-iron pan over medium-high heat and let it get heat (approximately five minutes). Add the oil and allow it to get hot (an additional 1-3 minutes). It's important to monitor the temperature of the oil, the thermometer should be sitting stable at 325°.

Dunk the cod loins in the batter holding them by the tail. Pull them out and let the excess batter drain off. Gently place the cod into the hot oil, ensuring you're laying them down away from you to avoid splashing.

Let the fish cook for 2-3 minutes per side or until golden brown and crispy. Once the fish is cooked, transfer to a plate lined with paper towel, sprinkle with sea salt and a squeeze of lemon if desired.

Take potato wedges from the oven when they are golden brown and crispy. Plate with the fish and enjoy!

Quick tip:
Haddock is a great substitute for cod.

Beef stuffed peppers with crumbled goat cheese (2 portions)

Prep time: 15 minutes
Cook time: 45 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, large sauté pan, thick bottomed pot or a rice cooker, can opener, knife, cutting board and a parchment lined baking sheet

Ingredients:
500 g lean ground beef
2 large bell peppers
1/2 cup frozen peas
1/2 cup brown rice
1 can diced tomatoes
1 small tube goat cheese
1 teaspoon garlic powder
Salt and pepper to taste

Method:
Cook the rice according to the package instructions and set aside.

Over high heat, brown the ground beef in a sauté pan. Season with salt and pepper and then add the canned tomatoes, garlic powder, frozen peas and rice. Reduce the heat to medium and cook until most of the liquid has evaporated (approximately 15 minutes). Remove from heat and let cool.

Preheat the oven to 375°. While the beef mixture is cooling, slice the peppers in half lengthwise and remove the seeds. Stuff each pepper half full with 1/4 of the beef mixture and place them on a parchment lined baking sheet. Bake for 20 minutes, remove from the oven and top with crumbled goat cheese. Return them to oven for an additional 10 minutes and then serve.