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  Broccoli Cauliflower Cheese Bake

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  Up to 10 servings
  
  

  Broccoli Cauliflower Cheese Bake

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  Recipe adapted from: Jenn Tidwell

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 5 ounce

  Diabetes FriendlyEgg FreeHeart HealthyLower CarbNut FreeRefined Sugar FreeVegetarian

  Creamy mozzarella and Swiss cheeses create the base for these tasty veggies, while a hint of cayenne pepper gives them a kick that guests will adore.

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Place cauliflower and broccoli in a Dutch oven; add 1 in. of water. Bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until crisp-tender. Drain; transfer to a 13x9-in. baking dish coated with cooking spray.
  • In a small saucepan, melt butter. Stir in the flour, mustard, salt, nutmeg, cayenne, onion powder, garlic powder, and pepper until smooth; gradually add milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened.
  • Stir in 1-1/4 cups of each mozzarella and Swiss cheeses until melted. Pour over vegetables. Bake, uncovered, at 450° for 20 minutes or until golden brown.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook20

  Passive0

  Total Time40 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 head cauliflower For 10 servings, medium head, about 2 pounds, cut into florets
  • 3 crown broccoli For 10 servings, 3 medium head, about 1 pounds, cut into florets
  • 3 tablespoon butter
  • 1/3 cup all-purpose flour
  • 1 1/2 teaspoon spicy brown mustard
  • 3/4 teaspoon Kosher salt
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon cayenne pepper
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 3 3/4 cup fat-free milk
  • 1 1/2 cup mozzarella cheese divided
  • 1 1/2 cup swiss cheese divided

  Cooking Tools Required

  Cutting board, Dutch Oven, Measuring cups and spoons, Mixing bowls, Mixing spoon, Pyrex baking dish, Sharp Knives, Stock pot or >5 Qt pot

  Reheating/Serving Instructions

  Heat in microwave on medium power until heated through, stirring halfway through cooking time, or heat in 325 degree oven for 20 minutes.

  Nutrition

  Calories: 209kcal | Carbohydrates: 12g | Protein: 13g | Fat: 13g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 40mg | Sodium: 375mg | Potassium: 374mg | Fiber: 1g | Sugar: 6g | Vitamin A: 572IU | Vitamin C: 31mg | Calcium: 368mg | Iron: 1mg

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  Cauliflower Broccoli Patties

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  Up to 10 servings
  
  

  Cauliflower Broccoli Patties

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  Recipe adapted from: Karin Adoni Ben-David

  $0.00 Cooking Fee

  Serving Size: 2 patties

  Brain FoodDairy FreeDiabetes FriendlyGluten FreeHeart HealthyLower CarbPaleoPostpartumPregnancyRefined Sugar FreeVegetarianWhole 30

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. These delicious and nutritious vegetable patties make for a great appetizer, side dish, or vegetarian main dish. Note: This recipe requires 2 baking sheets for 6-10 servings.

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Cut cauliflower and broccoli into florets, then place in a food processor. Process until it's finely chopped. For larger amounts you will need to do this in batches. In a large microwave safe bowl, microwave the cauliflower and broccoli for 8 minutes. Drain thoroughly to remove all of the water.
  • Place cauliflower/broccoli mixture and remaining ingredients in a large bowl and mix well. Allow it to cool in the refrigerator for 30 minutes, mixing occasionally to speed the process.
  • Preheat the oven to 350 degrees F.
  • Once cool, form into even sized patties, and place on an oiled cookie sheet. Bake for 50-60 minutes, turning the patties over halfway through cooking time.

  Tips:

  • Make sure to drain cauliflower and broccoli really well before mixing it with the rest of the ingredients or else patties will fall apart.
  • Oil the baking sheet well so the patties won't stick and space them evenly on the baking sheet.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook50

  Passive0

  Total Time1 hour 15 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 pound cauliflower
  • 4 pound broccoli
  • 10 egg
  • 1 bunch Italian parsley chopped
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper
  • 2 tablespoon avocado oil or coconut oil for frying

  Cooking Tools Required

  Baking sheet, Colander, Cutting board, Food Processor, Mixing bowls, Sharp Knives

  Reheating/Serving Instructions

  Heat in microwave on medium power or frying pan over medium heat until heated through.

  Nutrition

  Calories: 208kcal | Carbohydrates: 24g | Protein: 15g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 426mg | Potassium: 1345mg | Fiber: 9g | Sugar: 8g | Vitamin A: 1849IU | Vitamin C: 279mg | Calcium: 168mg | Iron: 3mg

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  Kale and Lemon Chicken

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  Up to 10 servings
  
  

  Kale and Lemon Chicken

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  Recipe adapted from: Jen Stone

  (3 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 5 oz

  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLow FODMAPLower CarbPaleoPostpartumWhole 30

  Healthy kale, chicken thighs and bright lemon flavor combine to make a wonderful and fresh dish.

  Based on Palero running momma food blog

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  Instructions

  • Preheat oven to 425 degrees. Season chicken with salt, pepper, paprika, and oregano.
  • Heat a large and oven proof skillet over medium high heat. Add oil or ghee
  • Add chicken skin side down, Searing both sides until golden brown. Set aside on a plate. Lower heat to medium low.
  • Add garlic and cook until fragrant. Stirring often. Stir in broth, coconut milk, nutritional yeast, lemon juice, and zest. Bring to a boil, reduce heat, and cooking, stirring for 3-5 minutes.
  • Add kale and coat with sauce. Stir just to wilt kale. Place chicken back in skillet, nestling it in pan.
  • Place skillet in oven and cook 18-20 minutes or until chicken reaches 165 degrees F.
  • Garnish with lemon zest and lemon wedges.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook30

  Passive0

  Total Time40 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 10 bone-in skin-on chicken thigh or drumstick or chicken breast or a mix
  • 1 1/2 teaspoon Kosher salt
  • 1 teaspoon ground black pepper
  • 1 ¼ teaspoon dry oregano
  • 1 ¼ teaspoon paprika
  • 4 tablespoon avocado oil or ghee
  • 4 clove garlic minced
  • 1 ¼ cup low sodium chicken stock
  • 7 ounce canned coconut milk full fat or coconut cream
  • 2 ½ tablespoon nutritional yeast optional for flavor
  • 1 tablespoon lemon zest for 10 servings, use one lemon
  • 2 ½ tablespoon fresh lemon juice
  • 5 cup kale chopped
  • ¼ teaspoon dry thyme
  • ¼ teaspoon ground sage
  • 1 tablespoon lemon zest Additional lemons and lemon zest for garnish

  Cooking Tools Required

  Can Opener, Cutting board, Grater, Measuring cups and spoons, Meat Thermometer, Oven, Saucepan, Saute pan, Sharp Knives, Skillet, Tongs, Top Stove

  Reheating/Serving Instructions

  To reheat, place In a baking pan and cover with foil. Reheat 10-15 minutes or until chicken reaches 165 degrees F.

  Nutrition

  Calories: 440kcal | Carbohydrates: 5g | Protein: 27g | Fat: 35g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 142mg | Sodium: 490mg | Potassium: 550mg | Fiber: 3g | Sugar: 1g | Vitamin A: 3590IU | Vitamin C: 35mg | Calcium: 111mg | Iron: 2mg

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  Chicken Tikka Masala (Pressure Cooker)

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  8 servings
  
  

  Chicken Tikka Masala (Pressure Cooker)

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  Recipe adapted from: Meeta Arora

  $0.00 Cooking Fee

  Serving Size: 6 ounces

  Diabetes FriendlyEgg FreeGluten FreeHeart HealthyLower CarbNut FreeRefined Sugar FreeSoy Free

  This pressure cooker Chicken Tikka Masala is a super flavorful and aromatic Indian chicken curry made with marinated tender chicken cooked in a creamy sauce. This restaurant quality chicken tikka masala is so delicious, you will not consider take-out again. Serve with basmati rice for a complete meal.

  https://pipingpotcurry.com/instant-pot-chicken-tikka-masala/

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  https://pipingpotcurry.com/instant-pot-chicken-tikka-masala/

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  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  • Combine all ingredients for the marinade (except chicken) in a bowl and mix well. Add chicken and coat on each side with the marinade. Allow to marinate 30 minutes.
  • Start the pressure cooker in Sauté mode and adjust to high setting. Add 1 tablespoon oil. Add the chicken pieces and lightly brown on each side for about 2 minutes. Take chicken out of the pot and cut into pieces about 2-3 inches in size. (Note: The chicken is not completely cooked yet)
  • Add the rest of the oil to the pot. Add the onions, ginger, garlic and sauté for about 3 minutes.
  • Add water and deglaze the pot making sure nothing is stuck to the bottom.
  • Add tomato puree, spices and mix well. Add any leftover marinade too. Add the chicken and stir it.
  • Press cancel and close the lid with vent in sealing position. Change the instant pot setting to high pressure for 4 minutes. When the instant pot beeps, let it rest for 5 minutes then manually release the pressure.
  • Add cream, fenugreek leaves and stir well. Garnish with cilantro.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook15

  Passive15

  Total Time1 hour

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 2 pound boneless skinless chicken breast

  For marinade:

  • 1/2 cup plain Greek yogurt
  • 1 1/2 tablespoon fresh ginger grated
  • 3 clove garlic minced
  • 1 lime juiced
  • 2 teaspoon Kashmiri red chili powder more or less to taste
  • 1 teaspoon ground turmeric Haldi powder
  • 2 teaspoon garam masala
  • 3/4 teaspoon Kosher salt more or less to taste, or dietary preference

  For the sauce:

  • 1 teaspoon garam masala
  • 1 teaspoon Kashmiri red chili powder more or less to taste
  • 1 teaspoon ground turmeric
  • 4 tablespoon ghee or butter divided
  • 2 cup onion finely diced
  • 2 teaspoon fresh ginger grated
  • 3 clove garlic minced
  • 15 ounce canned tomato puree or canned tomato sauce (if using lessen water by 1/4 cup or so)
  • 1 cup water
  • 1 cup heavy cream
  • 2 tablespoon dried fenugreek

  For garnish:

  • 2 tablspoon fresh cilantro chopped

  Cooking Tools Required

  Can Opener, Cutting board, Electric Pressure Cooker, Kitchen towels, Measuring cups and spoons, Mixing bowls, Sharp Knives

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through, or in a saucepan over medium heat.

  Nutrition

  Calories: 355kcal | Carbohydrates: 13g | Protein: 28g | Fat: 22g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 126mg | Sodium: 394mg | Potassium: 811mg | Fiber: 3g | Sugar: 6g | Vitamin A: 987IU | Vitamin C: 14mg | Calcium: 70mg | Iron: 2mg

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  Pork Chili Verde

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  Up to 10 servings
  
  

  Pork Chili Verde

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  Recipe adapted from: Syd Bailey

  (4 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 5 oz

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbReduced FatRefined Sugar FreeSoy Free

  Traditional Mexican stew of pork, chilis and tomatillos. Great with Mexican rice and refried beans.

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Turn on broiler to highest setting (alternatively can use cast iron pan or grill). Place chilis, tomatoes and tomatillos on baking sheet. Coat with a little oil and sprinkle with salt and pepper. Place under broiler and cook until charred turning to cook all sides
  • While charring vegetables, heat a large stockpot and add oil. When oil is hot add pork, onions and garlic and cook for 5 to 10 minutes stirring occasionally to ensure even cooking.
  • When charred remove vegetables from oven and place chilis in paper bag or plastic bag to steam for a few minutes. While waiting to steam place herbs, tomatoes and tomatillos in blender.
  • Remove chilis from bag and remove stems and skins. Add to blender. Blend until liquefied. Add to pork and let simmer for 50 minutes or until pork is tender.

  Cook Times

  Active Prep10

  Hands-On Cook15

  Hands-Off Cook50

  Passive0

  Total Time1 hour 15 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 tablespoon avocado oil or lard
  • 3 Anaheim chili large
  • 2 jalapeno pepper large
  • 1 tomato large, halved
  • 1 pound tomatillo husks removed
  • 1 teaspoon Kosher salt
  • ¼ teaspoon ground black pepper
  • 5 clove garlic minced
  • `1 cup onion diced
  • 3 pound boneless pork shoulder trimmed of fat and cubed
  • ¼ cup fresh oregano about 1/2 bunch
  • 1 cup Italian parsley about 1 bunch
  • 1 cup fresh cilantro about 1 bunch

  Cooking Tools Required

  Blender, Cutting board, Grill, Measuring cups and spoons, Sharp Knives, Stock pot or >5 Qt pot

  Reheating/Serving Instructions

  reheat in sauce pot until warm about 5 minutes

  Nutrition

  Calories: 222kcal | Carbohydrates: 8g | Protein: 32g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 368mg | Potassium: 759mg | Fiber: 3g | Sugar: 4g | Vitamin A: 819IU | Vitamin C: 22mg | Calcium: 50mg | Iron: 2mg

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  Grilled Garlic Shrimp

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  Up to 10 servings
  
  

  Grilled Garlic Shrimp

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  Recipe adapted from: Mayumi Tavalero

  $0.00 Cooking Fee

  Serving Size: 4 ounces

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreePaleoReduced FatRefined Sugar FreeSoy FreeWhole 30

  This grilled shrimp makes a perfect appetizer, main dish, or an accompaniment to steak for a delicious surf and turf.

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat a grill to medium-high heat.
  • In a bowl combine shrimp with olive oil and minced garlic. Set aside.
  • Skewer 5 shrimp on each bamboo skewer. Season with salt and pepper
  • Brush grill clean and using an oiled clean rag, wipe down the grates. Grill shrimp for about 3 minutes on per side.

  Cook Times

  Active Prep10

  Hands-On Cook5

  Hands-Off Cook5

  Passive0

  Total Time20 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 ½ pound raw shrimp, 21-25 size, peeled and deveined U21-25 size, peeled and deveined, patted dry with paper towels
  • 4 tablespoon extra virgin olive oil
  • 6 clove garlic minced
  • 10 10-inch bamboo skewer soaked in hot water for 30 minutes (for 10 servings)
  • 1/3 teaspoon Kosher salt more or less to taste or dietary preference (no salt for heart healthy)
  • ½ teaspoon ground black pepper

  Cooking Tools Required

  Colander, Cutting board, Grill, Mixing bowls, Sharp Knives

  Reheating/Serving Instructions

  Heat on grill for several minutes until heated through.

  Nutrition

  Calories: 133kcal | Carbohydrates: 2g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 143mg | Sodium: 720mg | Potassium: 137mg | Fiber: 1g | Sugar: 1g | Vitamin A: 205IU | Vitamin C: 1mg | Calcium: 65mg | Iron: 1mg

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  Glazed Carrots

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  Up to 10 servings
  
  

  Glazed Carrots

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  Recipe adapted from: Thomas Keller

  $0.00 Cooking Fee

  Serving Size: 4.5 ounces

  Diabetes FriendlyEgg FreeGluten FreeHeart HealthyLow FODMAPNut FreeSoy FreeVegetarian

  Chef Thomas Keller’s technique highlights the natural sweetness of carrots, with only a small amount of added sugar.

  https://www.masterclass.com/articles/chef-thomas-kellers-glazed-carrots-recipe-learn-how-to-glaze#2-glazing-tips-from-chef-thomas-keller

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  https://www.masterclass.com/articles/chef-thomas-kellers-glazed-carrots-recipe-learn-how-to-glaze#2-glazing-tips-from-chef-thomas-keller

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • 1. Add carrots to the pan(s) in a single layer and swirl the pan around to create an even amount of space between them. Add sugar and enough water to barely cover carrots. Add butter and turn on the flame to high heat. Move the pan around throughout cooking to keep carrots evenly spaced so that each is individually glazed.
  • 2. Turn down the heat to medium and cook until finished, about 5 minutes. You’re looking for the butter to emulsify and the liquid to form a shiny glaze. (Cooking too much will result in oiliness. Cooking too little will leave the liquid milky-looking and watery.)
  • 3. When reduction is complete, toss carrots in the pan with chopped parsley.

  Cook Times

  Active Prep5

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time15 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 pound carrot peeled, oblique cut
  • 3 teaspoon unsalted butter room temperature
  • 3 1/2 teaspoon sugar to start
  • 1/4 teaspoon white wine vinegar
  • 2 tablespoon Italian parsley chopped (for garnish)
  • 1 teaspoon Kosher salt more or less to taste

  Cooking Tools Required

  12-inch nonstick skillet, 12-inch saute pan, Cutting board, Measuring cups and spoons, Peeler, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 72kcal | Carbohydrates: 14g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 3mg | Sodium: 327mg | Potassium: 440mg | Fiber: 4g | Sugar: 8g | Vitamin A: 22838IU | Vitamin C: 9mg | Calcium: 47mg | Iron: 1mg

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  Classic Greek Salad

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  Up to 10 servings
  
  

  Classic Greek Salad

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  Recipe adapted from: Mayumi Tavalero

  (2 customer reviews)

  $0.00 Cooking Fee

  Diabetes FriendlyGluten FreeHeart HealthyKetoLower CarbNut FreeRefined Sugar FreeVegetarian

  This salad makes a great lunch on it's own or a nice accompaniment to Baked Balsamic Glazed Chicken Thighs.

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10 servings

  Instructions

  • In a large bowl mix together the cucumber, tomatoes, olives, and onions. Sprinkle salad with olive oil then lemon juice. Add the feta cheese and gently mix to combine. Season with salt and pepper to taste.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time10 minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 3 English cucumber peeled and diced
  • 5 tomato cut into wedges
  • 1 cup pitted olives
  • 1 cup red onion slivered
  • 5 tablespoon extra virgin olive oil
  • 3 tablespoon fresh lemon juice about 1 large lemon
  • 1 cup Feta cheese crumbled
  • 1 teaspoon Kosher salt
  • ¼ teaspoon ground black pepper

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Vegetable Peeler

  Reheating/Serving Instructions

  Dress salad just before serving.

  Nutrition

  Calories: 154kcal | Carbohydrates: 9g | Protein: 4g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 13mg | Sodium: 384mg | Potassium: 347mg | Fiber: 2g | Sugar: 5g | Vitamin A: 927IU | Vitamin C: 17mg | Calcium: 104mg | Iron: 1mg

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  Pressure Cooker Pot Roast with Root Vegetables

  $0.00 Cooking Fee
  6 servings
  
  

  Pressure Cooker Pot Roast with Root Vegetables

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  Recipe adapted from: Mayumi Tavalero

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  Dairy FreeDiabetes FriendlyEgg FreeHeart HealthyNut FreeRefined Sugar FreeSoy Free

  If you've never tried a pot roast cooked in a pressure cooker you're in for something special! Unlike traditionally cooked pot roast, this roast will always come out juicy and tender, never dry. Plus, the root vegetables are cooked in the meat juices for maximum flavor.

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Season roast with Kosher salt and freshly ground pepper.
  • Place a large pot over medium-high heat and when hot, add the oil. Place the roast in the pot and brown on both sides. This should take about 8 minutes. Alternately, if you have a pressure cooker with a saute or browning mode you can use that to brown the roast.
  • Transfer beef to pressure cooker. Add beef stock (or water), herbs, and garlic. Cover and cook on high pressure for 40 minutes. Quick pressure release.
  • Remove roast and allow to rest, covered in foil, for 10-15 minutes. Meanwhile, place root vegetables and celery in the pressure cooker with the remaining liquid, and cook on high pressure for 5 minutes. Slice pot roast or break it up into chunks. Serve with vegetables and any remaining juices.

  Cook Times

  Active Prep5

  Hands-On Cook8

  Hands-Off Cook55

  Passive0

  Total Time1 hour 8 minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 1 tablespoon avocado oil or your favorite high-heat cooking oil
  • 3 ½ pound beef chuck roast
  • 1/2 teaspoon Kosher salt more or less to taste, or dietary preference
  • ½ teaspoon ground black pepper
  • 1 cup beef stock or water
  • 1 teaspoon dry thyme
  • 1 bay leaf
  • 3 clove garlic peeled
  • 4 red potato or other variety, large, cut into 1 1/2 inch pieces
  • 2 carrot large, cut into 1 1/2 inch lengths
  • 1 parsnip large, cut into 1 1/2 inch pieces
  • 2 rib celery chopped

  Cooking Tools Required

  Cutting board, Electric Pressure Cooker, Saute pan, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Place pot roast in a pan with some of it's juices. Cover and place over medium heat until heated through.

  Nutrition

  Calories: 634kcal | Carbohydrates: 31g | Protein: 55g | Fat: 33g | Saturated Fat: 14g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Trans Fat: 2g | Cholesterol: 183mg | Sodium: 541mg | Potassium: 1805mg | Fiber: 5g | Sugar: 4g | Vitamin A: 3510IU | Vitamin C: 19mg | Calcium: 91mg | Iron: 7mg

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  Chicken Marsala with Polenta

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  Up to 10 servings
  
  

  Chicken Marsala with Polenta

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  Recipe adapted from: Zeke Gluckman

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  Serving Size: 8 ounces

  Diabetes FriendlyEgg FreeHeart HealthyNut FreeRefined Sugar FreeSoy Free

  Pan fried chicken breasts smothered in sautéed mushrooms, onions, garlic and dry marsala wine served over polenta.

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  Instructions

  • Pat chicken dry with paper towels. Mix Flour dredge ingredients in large bowl. Lightly coat each piece of chicken in flour.
  • Heat half of the butter and half of the olive oil in one large sauté pan.
  • Fry the flour coated chicken in batches for 1 minute on each side and remove to a clean pan.
  • Add remaining butter and olive oil in the same pan. Sautee mushrooms onions and garlic for 5 minutes on medium high. Season with salt and pepper.
  • Deglaze pan with marsala wine and scrape all the yummy bits off the bottom. Add chicken stock. Return chicken breasts to pan. Bring to a simmer; Simmer 15 minutes.
  • Meanwhile, cut the polenta tube into rough chunks and place it in a large saucepan. Using a potato masher, mash the polenta over medium heat until it has the consistency of mashed potatoes. Add warm cream, stirring constantly, until desired consistency is reached. Mix in parmesan cheese and season with salt and pepper. Set aside.
  • Taste sauce and adjust seasonings. Plate polenta and top with chicken marsala. Garnish with parmesan cheese and chopped parsley.

  Cook Times

  Active Prep20

  Hands-On Cook20

  Hands-Off Cook15

  Passive0

  Total Time55 minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 3 pound boneless skinless chicken breast

  For Dredging:

  • 1/2 cup all-purpose flour
  • 1/2 teaspoon Kosher salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon dry oregano

  For Sauce:

  • 4 tablespoon unsalted butter
  • 4 tablespoon extra virgin olive oil
  • 12 ounce mushroom sliced
  • 2 yellow onion thinly sliced
  • 4 clove garlic chopped
  • 1 1/4 cup dry marsala wine
  • 3/4 cup low sodium chicken stock

  For Serving:

  • 2 pound tubed polenta cut into rough chunks
  • 1/2 cup heavy whipping cream warmed, more or less to desired consistency
  • 1/4 cup Parmesan cheese grated
  • 1/2 teaspoon Kosher salt more or less to taste or dietary preference
  • 1/3 teaspoon ground black pepper more or less to taste

  For Garnish:

  • 1/2 cup parmesan cheese grated
  • 1/4 cup Italian parsley chopped

  Cooking Tools Required

  12-inch saute pan, Cutting board, Kitchen towels, Measuring cups and spoons, Potato Masher, Saucepan, Sharp Knives, Tongs, Top Stove

  Reheating/Serving Instructions

  Reheat 1 portion for 45 to 60 seconds on high in the microwave

  Nutrition

  Calories: 438kcal | Carbohydrates: 22g | Protein: 36g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 118mg | Sodium: 527mg | Potassium: 745mg | Fiber: 1g | Sugar: 2g | Vitamin A: 574IU | Vitamin C: 6mg | Calcium: 127mg | Iron: 2mg

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  Oven Baked Lime Pepper Chicken

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  Up to 10 servings
  
  

  Oven Baked Lime Pepper Chicken

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  Recipe adapted from: Karin Adoni Ben-David

  $0.00 Cooking Fee

  Serving Size: 6 ounce

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreePaleoRefined Sugar FreeSoy FreeWhole 30

  This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. These spicy lime and Dijon mustard chicken breasts pair well with any of our great salads.

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  Instructions

  • In a large mixing bowl or glass measuring cup, whisk together all the ingredients for the marinade.
  • Place the chicken breasts in a baking dish that’s just big enough to accommodate them in a single layer and then pour the marinade right over. Turn until all the chicken breasts are evenly coated, cover with plastic film and place in the refrigerator to marinate for at least 1 hours.
  • Preheat your oven to 375° F.
  • In a large, heavy skillet, heat avocado oil over medium-high heat. Once the pan is hot enough, add the chicken breasts, 2 or 3 at a time, and sear for a minute or two on each side, until nice and golden brown.
  • Place the seared chicken breasts in a Dutch oven or other oven safe dish with a tight fitting lid and repeat with the remaining chicken breasts.
  • Pour the remaining marinade over the chicken breasts, put the lid on and and bake in the oven for 25 minutes, then remove the lid and continue cooking for another 5 minutes to crisp up the chicken.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook30

  Passive15

  Total Time55 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 tablespoon avocado oil
  • 10 boneless skinless chicken breast small, 1 breast per serving

  For the marinade

  • 4 lime zested, then juiced
  • 4 tablespoon avocado oil
  • 6 clove garlic minced
  • 1 teaspoon salt more or less to taste, or preference
  • 2 teaspoon ground black pepper
  • 4 tablespoon Dijon mustard
  • 2 teaspoon crushed red pepper

  To garnish

  • 1/2 cup Italian parsley chopped
  • 4 lime sliced

  Cooking Tools Required

  9x13 inch glass baking dish, Cutting board, Dutch Oven, Kitchen towels, Measuring cups and spoons, Oven, Plastic food wrap, Sharp Knives, Skillet, Tongs

  Reheating/Serving Instructions

  Place a sauté pan over medium heat and add chicken, and cook until heated through.

  Nutrition

  Calories: 241kcal | Carbohydrates: 7g | Protein: 25g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 72mg | Sodium: 439mg | Potassium: 519mg | Fiber: 2g | Sugar: 1g | Vitamin A: 439IU | Vitamin C: 22mg | Calcium: 38mg | Iron: 1mg

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  Roasted Carrots with Fresh Ginger and Orange

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  Up to 10 servings
  
  

  Roasted Carrots with Fresh Ginger and Orange

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  Recipe adapted from: Family Friends Food

  $0.00 Cooking Fee

  Serving Size: 1/2 cup

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyLow FODMAPNut FreePaleoRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  A touch of warming spice and a dash of orange zest makethese simple roasted carrots a perfect autumn or winter side dish. Delicious!

  https://family-friends-food.com/roasted-carrots-orange-ginger/

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  https://family-friends-food.com/roasted-carrots-orange-ginger/

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  Instructions

  • Preheat the oven to 350°F.
  • Peel the carrots. Cut each one into halves widthways, then each piece in half lengthways. If your carrots are very thick, you may like to cut each piece lengthwise again. Place the carrot pieces in a roasting dish and pour over the oil.
  • Peel and grate the root ginger and add to the carrots with the orange zest and salt. Mix everything together well so that the carrots are coated in the oil, ginger and zest.
  • Roast in the preheated oven for 40-50 minutes, until the carrots are soft and starting to brown. Serve immediately.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook40

  Passive0

  Total Time55 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 12 carrot large
  • 5 tablespoon extra virgin olive oil
  • 1 tablespoon fresh ginger grated
  • 1 orange zested
  • 1/2 teaspoon Kosher salt

  Cooking Tools Required

  Box grater, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Roasting Pan, Sharp Knives, Vegetable Peeler

  Reheating/Serving Instructions

  https://family-friends-food.com/roasted-carrots-orange-ginger/

  Nutrition

  Calories: 99kcal | Carbohydrates: 9g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 167mg | Potassium: 261mg | Fiber: 2g | Sugar: 5g | Vitamin A: 12258IU | Vitamin C: 11mg | Calcium: 30mg | Iron: 1mg

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  Pan Roasted Salmon with Swiss Chard-Bell Pepper Cauliflower Rice

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  6 servings
  
  

  Pan Roasted Salmon with Swiss Chard-Bell Pepper Cauliflower Rice

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  Recipe adapted from: Karin Adoni Ben-David

  $0.00 Cooking Fee

  Serving Size: 6 ounces

  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreePaleoPostpartumRefined Sugar FreeSoy FreeWhole 30

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This delicious salmon rests on a bed of Swiss chard-bell pepper cauliflower rice.

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  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Season the salmon with salt and pepper. Heat the oil in a large skillet over medium-high heat. When hot, add the salmon and cook 2-3 minutes per side, depending on thickness of filets.
  • While the salmon cooks, prepare the cauliflower rice by heating the oil in a large skillet over medium-high heat. When hot add the garlic and cook for 30 seconds. Immediately add the Swiss chard and red bell pepper. Cook, stirring often, just until the Swiss chard is bright green and soft, about 2 minutes. Turn the heat to high and add the frozen riced cauliflower, and cook for several minutes until heated through. Season with salt and pepper.
  • Plate cauliflower rice and top with salmon fillet.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time30 minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  For the salmon:

  • 1½ pound salmon fillet 6 filets
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon avocado oil

  For the cauliflower rice:

  • 2 tablespoon avocado oil
  • 2 clove garlic chopped
  • 1 bunch Swiss chard small green, stems removed, leaves thinly sliced
  • 30 ounce frozen cauliflower rice
  • 1 red bell pepper small dice
  • 1 teaspoon Kosher salt more or less to taste
  • ⅓ teaspoon ground black pepper more or less to taste

  Cooking Tools Required

  Cutting board, Kitchen towels, Measuring cups and spoons, Sharp Knives, Skillet

  Reheating/Serving Instructions

  Heat a large sauté pan over medium heat and add the salmon. When heated through half-way, add the cauliflower rice along side the salmon. Cook until both are heated through.

  Nutrition

  Calories: 241kcal | Carbohydrates: 4g | Protein: 24g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 62mg | Sodium: 933mg | Potassium: 795mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3726IU | Vitamin C: 41mg | Calcium: 44mg | Iron: 2mg

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  Sauteed Spinach with Garlic

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  Up to 10 servings
  
  

  Sauteed Spinach with Garlic

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  Recipe adapted from: Mayumi Tavalero

  $0.00 Cooking Fee

  Serving Size: 1/3 cup cooked

  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreePaleoPostpartumPregnancyRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  A delicious and nutritious side dish that pairs great with chicken, beef, or fish.

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  Instructions

  • Heat a large sauté pan(s) or wok over medium-high heat. Add the olive oil and the garlic. Cook for no more than a minute, being careful not to burn the garlic. Immediately add all the spinach, turning to coat spinach in oil. When spinach is wilted remove from heat. Season with salt and pepper to taste. Note: It may be necessary to use 2 pans or cook in batches if larger servings are requested.

  Cook Times

  Active Prep10

  Hands-On Cook5

  Hands-Off Cook0

  Passive0

  Total Time15 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 tablespoon extra virgin olive oil
  • 4 clove garlic thinly sliced
  • 3 pound fresh spinach rinsed and spun dry
  • 1 teaspoon Kosher salt more or less to taste or dietary preference
  • 1/2 teaspoon ground black pepper more or less to taste

  Cooking Tools Required

  Cutting board, Non stick saute pan, Salad spinner, Sharp Knives, Tongs

  Reheating/Serving Instructions

  Heat in the microwave on medium power or in a saute pan on the cooktop until heated through.

  Nutrition

  Calories: 70kcal | Carbohydrates: 5g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 340mg | Potassium: 766mg | Fiber: 3g | Sugar: 1g | Vitamin A: 12761IU | Vitamin C: 39mg | Calcium: 138mg | Iron: 4mg

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  Grilled Salmon with Tomato Lime Salsa

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  Up to 10 servings
  
  

  Grilled Salmon with Tomato Lime Salsa

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  Recipe adapted from: Karin Adoni Ben-David

  $0.00 Cooking Fee

  Serving Size: 4 ounce

  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreePaleoRefined Sugar FreeSoy FreeWhole 30

  This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This flavorful Southwestern-inspired grilled salmon is topped with a delicious salsa. Add cauliflower rice for a complete meal!

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  Instructions

  • Preheat grill to medium-high heat.
  • In a bowl, combine the tomatoes, bell pepper, avocado, cilantro, green onion, garlic, oil, lime juice, lime zest, and season to taste. Refrigerate until ready to serve.
  • Season the fish with paprika, chili powder, oregano, sea salt, and black pepper
  • Grill fish for 3 to 5 minutes per side. Serve the fish with the tomato-lime salsa

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time30 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 1/2 pound salmon fillet 4 ounce per serving

  For the salsa:

  • 4 tomato seeded and diced
  • 1 avocado diced
  • 1/2 cup bell pepper diced
  • 1/2 cup fresh cilantro minced
  • 3 stalk green onion sliced
  • 3 clove garlic minced
  • 3 tablespoon avocado oil
  • 3 lime zested, then juiced

  For the fish:

  • 1 tablespoon paprika
  • 1 tablespoon chili powder
  • 1 tablespoon dry oregano
  • 1 teaspoon sea salt more or less to taste
  • 1/3 teaspoon ground black pepper more or less to taste

  Cooking Tools Required

  Cutting board, Grill, Kitchen towels, Measuring cups and spoons, Mixing bowls, Sharp Knives

  Reheating/Serving Instructions

  Heat fish in a sauté pan over medium heat until heated through, or microwave on medium power.

  Nutrition

  Calories: 256kcal | Carbohydrates: 8g | Protein: 24g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 62mg | Sodium: 302mg | Potassium: 862mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1409IU | Vitamin C: 25mg | Calcium: 46mg | Iron: 2mg

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  Sautéed Asparagus and Peas

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  Up to 10 servings
  
  

  Sautéed Asparagus and Peas

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  Recipe adapted from: Jenn Segal

  $0.00 Cooking Fee

  Serving Size: 5 ounces

  Egg FreeGluten FreeHeart HealthyNut FreeRefined Sugar FreeSoy FreeVegetarian

  Asparagus and peas prove the old adage: what grows together, goes together. This is the perfect side dish for spring!

  https://www.onceuponachef.com/recipes/sauteed-asparagus-and-peas.html

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  https://www.onceuponachef.com/recipes/sauteed-asparagus-and-peas.html

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  Instructions

  • Melt the butter in a medium saucepan over medium-low heat. Add the shallots and cook, stirring frequently, until soft and translucent, 4-5 minutes.
  • Add the asparagus, ¼ teaspoon salt and freshly ground black pepper to taste. Continue cooking over medium-low heat, stirring frequently so the shallots don't burn, for about 5 minutes or until tender-crisp.
  • Add the peas and honey and cook about one minute more until the peas are warmed through. Add more salt and pepper to taste.

  Cook Times

  Active Prep5

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time20 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 tablespoon unsalted butter
  • 2/3 cup shallot minced
  • 2 1/2 pound asparagus thin, ends trimmed, cut into 1½-inch pieces on a diagonal
  • 2 1/2 cup frozen peas thawed
  • 1 teaspoon Kosher salt more or less to taste
  • 1/2 teaspoon ground black pepper more or less to taste
  • 2 teaspoon honey

  Cooking Tools Required

  12-inch saute pan, Cutting board, Measuring cups and spoons, Sharp Knives, Spatula

  Reheating/Serving Instructions

  Heat in a saute pan or in the microwave on medium until heated through.

  Nutrition

  Calories: 118kcal | Carbohydrates: 13g | Protein: 5g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 239mg | Potassium: 374mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1311IU | Vitamin C: 22mg | Calcium: 44mg | Iron: 3mg

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  Ginger-Garlic Tofu and Vegetable Stir Fry with Cauliflower Fried Rice

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  6 servings
  
  

  Ginger-Garlic Tofu and Vegetable Stir Fry with Cauliflower Fried Rice

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  Recipe adapted from: Mayumi Tavalero

  $0.00 Cooking Fee

  Serving Size: 11 ounces

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbRefined Sugar FreeVeganVegetarian

  This delicious stir fry combines tofu, bell peppers, celery, and onions with aromatics including garlic, ginger, and green onion. Served with cauliflower fried rice for a great low carb meal.

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  Instructions

  • Heat a large sauté pan or wok over medium-high heat. Add 1 tablespoon oil. To the side of the pan add half the ginger, half the garlic, and half the green onion. Carefully place tofu pieces in the pan, spreading them out. Cook without stirring for a minute or so, then stir-fry tofu with aromatics, until heated through, about 3 minutes. Remove from pan and set aside.
  • To the same pan add another tablespoon oil and the remaining aromatics, cook for a minute or less, just until garlic is golden.
  • Add all the vegetables to the pan and stir-fry for a minute or two. Add the reserved tofu, mixing well to combine. Stir-fry for several minutes more, then add the soy sauce. Adjust seasonings. Vegetables should be crisp when done and tofu heated through.
  • To make the cauliflower fried rice, heat a large non stick skillet over medium-high heat. If the bag has frozen clumps of cauliflower rice, break it up the clumps so it will cook evenly. I usually slam the bag on the counter, or gently pound it with a ladle or meat mallet. Once the pan is heated, add the oil, then the frozen cauliflower rice. Stir occasionally for 4 minutes and add the soy sauce the last minute of cooking time.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time30 minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 24 ounce extra-firm tofu well-drained and cut into 1-inch cubes
  • 2 tablespoon avocado oil divided

  Aromatics:

  • 2 tablespoon fresh ginger finely chopped
  • 4 clove garlic finely chopped

  For the stir fry:

  • 2 stalk green onion sliced into thin rings
  • 1 yellow onion small, sliced lengthwise into strips about ¼ inch thick
  • 1 red bell pepper sliced lengthwise into strips about ¼ inch thick
  • 3 stalk celery cut diagonally into pieces about 1 inch in length
  • 2 tablespoon low-sodium gluten-free soy sauce

  For the cauliflower fried rice:

  • 24 ounce frozen cauliflower rice
  • 2 tablespoon avocado oil
  • 1 tablespoon low-sodium gluten-free soy sauce

  Cooking Tools Required

  12-inch nonstick skillet, Cutting board, Measuring cups and spoons, Sharp Knives, Tongs, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat in a saute pan over medium high heat about 5 minutes or until heated through.

  Nutrition

  Calories: 199kcal | Carbohydrates: 13g | Protein: 12g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 412mg | Potassium: 691mg | Fiber: 4g | Sugar: 5g | Vitamin A: 751IU | Vitamin C: 84mg | Calcium: 83mg | Iron: 2mg

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  Creamy Tuscan White Bean & Kale Soup

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  Up to 10 servings
  
  

  Creamy Tuscan White Bean & Kale Soup

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  Recipe adapted from: Minimalist Baker

  $0.00 Cooking Fee

  Serving Size: 1 1/3 cups

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreePostpartumRefined Sugar FreeSoy FreeVeganVegetarian

  Comforting, creamy Tuscan-inspired soup with white beans, kale, tomatoes, and herbs! Warming, savory, hearty, and full of nourishing veggies and fiber-rich beans.

  https://minimalistbaker.com/creamy-tuscan-white-bean-kale-soup/

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  https://minimalistbaker.com/creamy-tuscan-white-bean-kale-soup/

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  Instructions

  • Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, ½ the salt, and a few cracks of fresh black pepper, and cook (stirring occasionally) until softened — about 5 minutes. Add the tomato paste, garlic, red pepper flakes, rosemary (or thyme), and basil and cook for 1 minute, until fragrant.
  • Add the broth, beans, tomatoes, and remaining salt and pepper. Scrape up any browned bits on the bottom of the pan and bring to a simmer. Reduce the heat to low, cover, and simmer for 15 minutes, until the veggies are fork-tender and the flavors are well developed.
  • Add the kale, turn off the heat, and cover the pot for 5 minutes. Once the kale is softened, uncover the pot and stir in the vinegar and coconut milk (or cashew cream). Taste and adjust as needed, adding more red pepper flakes for heat, vinegar or tomato paste for richness, coconut milk for creaminess, or salt for overall flavor.
  • Serve warm garnished with thinly sliced basil.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook15

  Passive5

  Total Time40 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 tablespoon extra virgin olive oil (if oil-free, sub twice the amount of water)
  • 1 yellow onion large, diced
  • 3 carrot medium carrots, diced
  • 4 stalk celery large stalks, diced
  • 1 teaspoon sea salt divided, more or less to taste
  • 1 teaspoon ground black pepper divided, more or less to taste
  • 3 tablespoon tomato paste
  • 8 clove garlic minced
  • ½ teaspoon crushed red pepper more or less to taste
  • 2 tablespoon fresh rosemary chopped, or thyme
  • 2 teaspoon dried basil
  • 6 cup low-sodium vegetable broth
  • 45 ounce canned cannellini beans drained and rinsed
  • 30 ounce canned diced tomatoes
  • 8 cup kale chopped, or baby spinach
  • 2 tablespoon balsamic vinegar
  • 1.5 cup full-fat coconut milk

  Optional (for serving):

  • 1 bunch fresh basil chiffonade

  Cooking Tools Required

  5-quart saucepot, Colander, Cutting board, Immersion Blender, Kitchen towels, Ladle, Measuring cups and spoons, Sharp Knives, Wooden Spatula

  Reheating/Serving Instructions

  Store cooled leftovers covered in the refrigerator up to 3-4days, or in the freezer up to 1 month. Thaw from frozen before reheating.Reheat in the microwave or on the stovetop in a saucepan or pot over mediumheat (covered) until warmed through. Add more broth or water as needed to thin.

  Nutrition

  Calories: 305kcal | Carbohydrates: 41g | Protein: 14g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 460mg | Potassium: 1187mg | Fiber: 11g | Sugar: 6g | Vitamin A: 8743IU | Vitamin C: 63mg | Calcium: 291mg | Iron: 7mg

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  Grilled White Fish with Mango Jalapeño Slaw

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  Up to 10 servings
  
  

  Grilled White Fish with Mango Jalapeño Slaw

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  Recipe adapted from: Karin Adoni Ben-David

  $0.00 Cooking Fee

  Serving Size: 6 ounce

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreePaleoRefined Sugar FreeSoy FreeWhole 30

  This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This grilled fish pairs beautifully with the sweet-spicy flavor of the mango jalapeno slaw topped with a balsamic mustard dressing.

  • Food Prep
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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat a grill to medium high heat.
  • In a small bowl, add salt, smoked paprika, ground cumin, and garlic powder. Toss to combine.
  • Rub spice blend on one side of each fish filet.
  • In a medium bowl, add mango, Napa cabbage, jalapeño, fresh cilantro, and green onion.
  • In a small bowl, add garlic, lime juice, white balsamic vinegar, avocado oil, Dijon mustard, smoked paprika, ground cumin, salt, and pepper. Whisk until combined.
  • Pour the dressing over the slaw, toss to combine, and set aside.
  • Before putting the fish on the grill, brush with avocado oil.
  • Place fish on the grill and grill each side for 3-4 min. or until fish releases from the grill.
  • Serve fish with mango jalapeño slaw.

  Cook Times

  Active Prep20

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time30 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 pound cod fillet
  • 3/4 teaspoon Kosher salt more or less to taste, or preference
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 4 tablespoon avocado oil

  Mango Jalapeño Coleslaw:

  • 2 mango peeled, seeded, and diced
  • 4 cup Napa cabbage thinly sliced
  • 2 jalapeno pepper seeds removed, finely chopped
  • 1/2 cup fresh cilantro chopped
  • 3 stalk green onion sliced

  For the dressing:

  • 2 clove garlic finely chopped
  • 1 lime juiced
  • 2 tablespoon white balsamic vinegar
  • 5 tablespoon avocado oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 3/4 teaspoon Kosher salt more or less to taste
  • 1/4 teaspoon ground black pepper

  Cooking Tools Required

  Cutting board, Grill, Kitchen towels, Measuring cups and spoons, Mixing bowls, Sharp Knives, Spatula, Tongs, Whisk

  Reheating/Serving Instructions

  Heat a large saute pan with a bit of oil over medium heat. Add fish and cook until heated through.

  Nutrition

  Calories: 301kcal | Carbohydrates: 10g | Protein: 33g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 78mg | Sodium: 458mg | Potassium: 941mg | Fiber: 2g | Sugar: 7g | Vitamin A: 893IU | Vitamin C: 31mg | Calcium: 69mg | Iron: 1mg

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  Zucchini Noodles with Creamy Avocado Pesto

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  Up to 10 servings
  
  

  Zucchini Noodles with Creamy Avocado Pesto

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  Recipe adapted from: Karin Adoni Ben-David

  $0.00 Cooking Fee

  Serving Size: 4 ounces

  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoPaleoRefined Sugar FreeVeganVegetarian

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This tasty and low carb version of noodles with pesto sauce would make a great side dish to any Italian inspired meal, or even a great vegetarian main dish.

  • Food Prep
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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Spiralize the zucchini and set aside on paper towels, so that any excess water is soaked up.
  • In a food processor, add avocados, basil leaves, garlic, pine nuts, lemon juice, and sea salt, and pulse until finely chopped. Then with the motor still running, add avocado oil in a slow stream until emulsified and creamy.
  • Drizzle avocado oil in a large skillet over medium high heat. Then add zucchini noodles and the cherry tomatoes, cooking for about 1 to 2 minutes, until tender.
  • Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper,

  Cook Times

  Active Prep20

  Hands-On Cook5

  Hands-Off Cook0

  Passive0

  Total Time25 minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 7 zucchini large, spiralized
  • 1 tablespoon avocado oil
  • 8 cherry tomato cut into halves

  For the Cilantro Sauce:

  • 2 avocado ripe, peeled and rough chop
  • 1 cup fresh basil
  • 3 clove garlic
  • 1/4 cup pine nuts
  • 2 tablespoon fresh lemon juice
  • 1/2 teaspoon sea salt or to taste
  • 2 tablespoon avocado oil
  • 1/4 teaspoon ground black pepper freshly ground, or to taste

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives, Skillet, Spiralizer

  Reheating/Serving Instructions

  Heat in a sauté pan over medium heat until heated through.

  Nutrition

  Calories: 153kcal | Carbohydrates: 9g | Protein: 3g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Sodium: 132mg | Potassium: 617mg | Fiber: 4g | Sugar: 4g | Vitamin A: 528IU | Vitamin C: 34mg | Calcium: 35mg | Iron: 1mg

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