Breakfast

Chocolate cranberry overnight oats (3 portions)

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

Equipment needed:
Measuring cups and spoons, mixing bowl, 3 mason jars, large spoon and a spatula

Ingredients:
1.5 cups dry rolled oats
1.5 cups almond milk
3 teaspoons dry cranberries
3 teaspoons cocoa powder
3 teaspoons almond butter
Pinch of salt

Method:
Combine all the ingredients in a bowl and mix well. Divide into 3 small mason jars and let rest in the fridge overnight.

Quick tip:
Use raisins in substitution of cranberries.

Blueberry almond pancakes (2 portions)

Prep time: 10 minutes
Cook time: 15 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, a mixing bowl, ladle, whisk, nonstick pan and a spatula

Ingredients (per serving as this dish is best made to order):
1 cup fresh or frozen blueberries
1/4 cup almond flour
1 teaspoon coconut flour
2 teaspoons coconut oil (1 for the batter and 1 for the pan)
1 tablespoon almond milk
1/4 teaspoon Stevia powder (or a few drops if liquid)
1/4 teaspoon baking powder
1/4 teaspoon vanilla extract
1 egg

Method:
Combine all ingredients except for the blueberries into a bowl and whisk to combine. Using a small ladle spoon approximately a 1/4 cup of batter on a preheated nonstick pan coated with a teaspoon of coconut oil. Place 5-7 blueberries into each pancake while batter is still liquid. Cook until bubbles form on the top, then flip and continue to cook until golden brown. Serve and top with any remaining blueberries.

Quick tip:
During the winter months use frozen blueberries – they're cheaper and more nutritious.

Scrambled eggs with onions, parmesan, tomatoes and spinach (2 portions)

Prep time: 5 minutes
Cook time: 5 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, small non-stick pan, knife, mixing bowl cutting board and a spatula

Ingredients (per serving as this dish is best made to order):
3 eggs
1/4 onion
1 teaspoon butter
1/2 tomato
1 cup spinach
1 tablespoon grated parmesan cheese
Salt and pepper to taste

Method:
Crack the eggs into a bowl, season with salt and pepper and beat with a fork. Thinly slice tomatoes and onion and set aside. Place the spinach in the sauté pan with a splash of water and cook over medium heat until it's wilted.

Remove spinach and in the same pan add a teaspoon of butter and the onion. Cook over medium-high heat until onions are brown (approximately five minutes). Add the eggs to the pan and continue cooking until done, remove from heat and add the parmesan cheese. Serve with wilted spinach and sliced tomatoes.

Quick tip:
Sauté the onions before hand for faster preparation time in the morning.

Entrees

Turkey meatloaf with baked potato (4 portions)

Prep time: 15 minutes
Cook time: 90 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, knife, cutting board, parchment lined baking sheet, sauté pan and a large bowl

Ingredients:
1.5 lbs lean ground turkey
8 tablespoon barbecue sauce of choice
2 carrots
3 ribs of celery
1 onion
5 cloves garlic
2 eggs
1 cup quinoa flakes
2 tablespoons olive oil
Salt and pepper
4 small russet potatoes
1 cup plain Greek yogurt
1 bunch green onions (sliced)

Method:
Preheat the oven to 350°. Finely dice the carrots, celery and onions. Mince the garlic and combine these items in a sauté pan with the 2 tablespoons of olive oil. Sauté until translucent (approximately 10 minutes).

In a large bowl combine the ground turkey, eggs, quinoa flakes and sautéed vegetables. Season liberally with salt and pepper. Form this mixture into a log approximately 8 inches long and 3 inches wide. Transfer the log to a parchment lined baking sheet and roast in the oven for approximately one hour or until golden brown. Remove from the oven and drizzle with barbecue sauce. Divide into 4 portions.

Place potatoes in the oven and bake them with the meatloaf, when done remove and season liberally with salt and pepper. Top with Greek yogurt and chopped green onions.

Quick tip:
Use ground lean chicken or pork in substitution of ground turkey

Kale and romaine caesar salad (2 portions)

Prep time: 20 minutes
Cook time: 45 minutes
Skill level: Intermediate

Equipment needed:
Measuring cups and spoons, widemouth mason jar, immersion blender, knife, cutting board, colander, salad spinner and a large sauté pan

Ingredients:
1 package romaine hearts
8 tablespoon grated parmesan cheese
1 bunch green kale
1 can chickpeas
4 strips bacon

Dressing
1 cup olive oil (or grapeseed oil)
1 egg
4 cloves chopped garlic
1/2 lemon juiced
2 tablespoon red wine vinegar
1 tablespoon Dijon mustard
Salt and pepper to taste

Method:
Preheat the oven to 350°. Wash and dry the lettuce and kale and then chop or tear into bite-size pieces and set aside.

Place the bacon on a baking sheet and cook until crispy in the oven. When done remove from oven, chop the bacon and set aside.

Rinse and drain the chickpeas and place them in the pan with the remaining bacon fat and return to the oven for 30 minutes or until the chickpeas become crispy.

In a widemouth mason jar, combine all the dressing ingredients and purée with an immersion blender.

Quick tip:
Keep salad leaves and toppings from touching if prepping ahead, this will stop the leaves from wilting due to the salt in the toppings.

Jerk chicken with coconut rice and beans (4 portions)

Prep time: 15 minutes
Cook time: 60 minutes
Skill level: Easy

Equipment needed:
Measuring cups and spoons, parchment lined baking sheet, large bowl, can opener, thick bottomed pot or a rice cooker and a mesh strainer

Ingredients:
4 chicken leg and thighs
4 tablespoons jerk paste
2 tablespoons olive oil
2 cups long grain brown rice
3 cups chicken broth
1 cup coconut milk
1 can red kidney beans

Method:
In a large bowl combine, chicken legs, jerk paste and olive oil. Massage the chicken to combine thoroughly. Let the chicken marinade for a minimum of one hour or overnight if possible.

Rinse and drain the kidney beans and combine them in a pot with the brown rice, coconut milk and chicken stock. Season with salt and pepper and cook rice according to package instructions.

Preheat the oven to 350°. After chicken is marinated roast for 45-60 minutes or until chicken legs have reached an internal temperature of 165°.

Quick tip:
Use black beans in place of red kidney beans.

Oven baked spaghetti bolognese (4 portions)

Prep time: 30 minutes
Cook time: 2 hours
Skill level: Easy

Equipment needed:
Measuring cups and spoons, thick bottomed pot and lid, box grater, wooden spoon, knife, cutting board and a potato masher

Ingredients:
1lb ground beef
1 can crushed tomatoes
4 ribs celery
2 large carrots
1 large onion
5 cloves of garlic
1/2 cup fresh basil
1 tablespoons olive oil
1/2 teaspoon crushed chili flakes
1 teaspoon sea salt
1 package spaghetti
1 cup warm water

Method:
Grate the zucchini, carrots and celery, roughly chop the onions and mince garlic.

Add the ground beef to a preheated pot and brown. Season the beef with salt and chilies and cook for 5-7 minutes. Add olive oil, chopped onions and minced garlic and sauté for an additional minute. Add the carrots, celery and zucchini and sauté for 3 more minutes.

Preheat the oven to 375°. Add the crushed tomatoes, 1 cup of water and chopped basil. Stir thoroughly and bring to a simmer. Once bubbling cover with a lid and place in the oven for 2 hours stirring every 30 minutes.

Remove from the oven and stir vigorously for 30 seconds to break down all the vegetables and thicken the sauce. Serve over spaghetti noodles and top with grated parmesan cheese.

Quick tip:
To reduce carbohydrates, serve on spaghetti squash. To reduce them even further, serve on spiralized zucchini noodles.