Recipes

Below you will find a list of great recipes that you can make at home. Click on a title below to view the recipe.

Breakfast

Green Smoothie

1 Cup Unsweetened Almond Milk (vanilla flavored)
1 Cup Strawberries
1/4 Cup Blueberries
1 1/2 Cups Kale or Spinach
1 Scoop of Sunwarrior Raw Vegan Vanilla Protein Powder
1 Tbsp Flax Seed Oil
1 tsp Pure Vanilla Extract (optional)
3-4 Ice Cubes
Blend all ingredients until smooth and enjoy!

Feel free to mix your ingredients to your own taste, just don’t add more than 1-1/4 cup fruit

Gluten Free Oatmeal

1/2 cup gluten free oatmeal (prepare as directed, do not use quick oats)
1 Tbsp Milled Flaxseed
1/2 cup berries, blueberries, black berries, raspberries, strawberries etc
1/2 cup unsweetened almond milk (approximate, make the consistency you like)
Stevia to sweeten

Also add Protein: Boiled egg or protein drink

Omelet with Side Greens

2 Eggs
2 Egg whites
1/2 oz mozzarella cheese
olive oil cooking spray
1/ cup of spring mix
1/2 avocado
1-1/2 oz raw mixed nuts
2 Tbsp extra virgin olive oil
Sea salt & pepper to taste

Preheat a large non-stick frying pan on medium heat. Spray lightly with olive oil. Whisk egg whites, eggs, and grated mozzarella cheese together in a bowl. Pour egg mixture to the pan. Cook for a couple of minutes until the bottom is golden brown. Flip the omelet and cook until the other side is golden brown. While omelet is cooking, in a separate bowl, add spring mix, chopped avocado, mixed nuts, olive oil, sea salt and pepper. Toss lightly to mix the ingredients. When omelet is done cooking, transfer to a plate. Add salad to the side and serve. (Serves 2)

Tip: add a few asparagus spears in with the eggs for some extra greens and a crunchier taste.

Good Morning Cinnamon Quinoa

This is a nice alternative to Oatmeal, just to mix it up a bit

Ingredients

1 cup coconut milk
1 cup water
1 cup organic quinoa (rinse quinoa before cooking)
2 cups blueberries
1/2 teaspoon ground cinnamon (the real stuff)
1/3 cup chopped peanuts or walnuts

Directions:

Combine milk, water and quinoa in a medium pot. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); and top with pecans or walnuts. (Makes 4 servings)

Lunch

Salmon Salad

4 oz (112g) cooked salmon (broiled or grilled seasoned with salt & pepper)
1/2 cup chick peas
1 cup spinach, spring mix, romaine to make a salad to your liking, add cucumbers, celery, and peppers
2 tsp extra virgin olive oil and vinegar or lemon to dress the salad

Tip: I would typically have the salmon prepared from the night before and have it cold over my salad

Egg Salad

2 Hard boiled eggs
1/4 avocado
1 tsp Dijon mustard
Sea salt & pepper, to taste

Mash all ingredients in a bowl, serve over sliced cucumbers and tomatoes (approximately 6 slices of each)

Yogurt & Berries

1/2 cup of plain greek yogurt (2% or non fat)
1/2 cup of berries ( mix them or alone your choice)
12 natural almond or raw hazelnuts or macadamia nuts
1 Tbsp chia seeds

Mix all ingredients together & enjoy!

Have with 1/2 cup of raw vegetables, carrot sticks, broccoli, peppers etc.

Tuna Salad Wrap

1 can Tuna
1/2 cup diced tomato
1/4 cup red onion (finely diced)
1/2 cup shredded carrot
1/2 cup finely diced cucumber
1/2 Avocado (mashed with fork)
1 Tbsp extra virgin olive oil
1 Tbsp freshly squeezed lemon juice
1/4 tsp sea salt
pinch pepper
pinch paprika

Combine all ingredients in bowl and stir until well combined. Place half of the mixture in the center of a large whole wheat tortilla. (Serves 2)

Dinner

Steak & Cucumber Salad

1 ½ lb. sirloin steak (or your favorite kind of steak);
1 tbsp. coconut oil;
2 cloves garlic, minced;
¼ cup coconut aminos; (healthier alternative to soya sauce)
2 tbsp. fresh lime juice;
¼ cup water;
1 tbsp. fresh chives, minced;
1 cucumber, sliced;
Sea salt and freshly ground black pepper;

Preparation

Preheat your grill to 350 F.
Season the steak to taste with sea salt and black pepper, and let stand for about 10 minutes.
Sauté the garlic with some coconut oil for 1 minute in a small saucepan placed over a medium heat.
Stir in the coconut aminos, lime juice, water and season with salt and pepper to taste.
Bring to a boil, stirring often, and let it boil for 2 minutes. Then remove the sauce from
the heat and let it cool for a little.
Grill the steak, grill covered, for 5 minutes on each side (or to desired doneness).
Cut the steak into thin strips, arrange the cucumbers on a platter, and top with the sliced steak and sauce.

Tip: I would serve this with another side of vegetables, liked steamed carrots or broccoli

BBQ or Broiled Salmon

Ingredients:
Fresh Salmon Fillets with or without skin (not farmed salmon)
Lemon Pepper seasoning

Preparation:
Lightly season salmon with lemon pepper and grill or broil until desired doneness

Serve with two side vegetables or salad.

Tip: I like to cook extra and then have it for lunch the next day in a salad 🙂

Mediterranean Stuffed Chicken Breasts

Ingredients:
4 skinless, boneless chicken breasts
1/2 large red bell pepper
1/8 cup crumbled feta cheese
1 Tbsp finely chopped pitted kalamata olives
1/2 Tbsp minced fresh basil

Preparation:

Preheat broiler.
Discard seeds and membrane from bell pepper. Place pepper half, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-lock bag; seal. Let stand 15 minutes. Peel and finely chop.
Set grill to medium-high heat.
Combine bell pepper, cheese, olives, and basil
Cut a horizontal slit through thickest portion of each chicken breast to form a pocket.
Stuff approximately 2 Tbsp of the pepper mixture into each pocket; close opening with a tooth pick.
Sprinkle chicken with sea salt and black pepper
Place chicken on a greased grill. Grill 6 minutes on each side or until done.
remove from grill; cover loosely with foil, and let stand 10 minutes

Great with steamed green beans!

Lemon Chicken Kabobs

Ingredients:
1-1/2 lbs boneless skinless chicken breasts
3 Tbsp Olive oil
3 Tbsp Freshly squeezed lemon juice
5 Cloves of garlic, minced
3/4 tsp dried thyme
3/4 tsp sea salt
1/4 tsp pepper

1-1/2 sweet green peppers or banana pepper

Preparation:

Cut chicken into 1inch pieces.
In bowl whisk together oil, lemon juice, garlic, thyme, salt and pepper.
Add chicken and toss to coat; let stand for 15 minutes or marinate overnight, covered in refrigerator, (up to 24 hours)
Seed and cut pepper into 1-inch chunks. Alternately thread chicken and pepper onto skewers. (If I use wooden I soak them for 1/2 hour first) I usually use 8 skewers
Cook on greased grill over medium-high heat, turning occasionally, until chicken is browned and no longer pick inside, 12 – 16 minutes

Tip: This marinate is excellent for chicken prepared any way. I like to purchase the family size portions of chicken and then I put 3 or 4 breasts into freezer bag along with marinade and freeze. Makes dinner prep so much easier 🙂

Roasted Red Pepper & Avocado Soup with Sausage

Ingredients:
1 Yellow onion, diced
3 Garlic cloves, minced
2 Tbsp of extra-virgin olive oil
3-4 Roasted Red Peppers, roughly chopped (you can use the jarred in water kind or roast your own)
1 Cup coconut milk
1 Cup vegetable Broth
1 Tbsp smoked paprika
1 Tbsp paprika
1 tsp red pepper flakes
1 tsp dried oregano
4-5 cooked chicken or turkey sausage
1 Avocado, pitted
1/2 lime, juiced
Salt & pepper to taste
1/2 Avocado, diced (for garnish)

Preparations:

Place oil in saucepan over medium heat. Add garlic and onion. Cook until onions are translucent.
Add in roasted red peppers with broth and coconut milk, along with smoked paprika, paprika, red pepper flakes, oregano, salt and pepper.
Simmer for 8 – 10 minutes
While soup is simmering, slice up sausages and cook on a skillet on both sides
Pit the avocado and scoop out, add to the saucepan along with the lime juice
Use an immersion blender to mix if you have one or add to blender until soup is smooth and creamy.
Top soup with diced avocado, and sausage.

Sides

Toasted Quinoa & Almond Salad with Dill

Ingredients:
1/2 cup sliced raw almonds
1 cup quinoa
2 cups vegetable or chicken stock
3 Tbsp extra virgin live oil
3 Tbsp white wine vinegar or white rice vinegar
1/2 tsp sea salt
2 cups chopped English cucumber
1/2 cup sliced green onion
1/4 cup chopped fresh dill

Preparation:

Preheat oven to 350.
Spread the almonds evenly on a baking sheet and bake in center of oven for 5 – 7 minutes, until the almonds are fragrant and lightly toasted. Remove from oven and set aside
Place quinoa in a large saucepan over medium heat. Toast the quinoa for 3 – 5 minutes, until it is fragrant but not browned, shaking the saucepan from side to side occasionally to turn the quinoa and toast it evenly.
Add stock to saucepan and bring to boil Reduce the heat to low and cover. Simmer for 10 minutes, then turn the heat off and leave the covered saucepan on the burner for an additional 4 minutes. Remove the lid, fluff the quinoa with fork and transfer to a large bowl to cool completely
Whisk together the oil, vinegar and sale in a small bowl. Add to the cooled quinoa and mix thoroughly. Add the cucumber, green onion and dill, tossing well. Just before serving, sprinkle with the toasted almonds.
Best if enjoyed immediately but can be refrigerated in a sealed container for up to 3 days. (Good for lunch the next day).

Balsamic Grilled Peppers

Ingredients:
3 sweet peppers any colour
2 Tbsp balsamic vinegar
1 Tbsp chopped fresh basil
1 Tbsp extra-virgin olive oil
Pinch each salt & pepper and coconut sugar

Preparation:

Seed, core and cut sweet peppers into eights
Place on greased grill over medium-high heat; close lid and grill, turning once, until tender, about 10 minutes
In bowl, toss together peppers, vinegar, basil, oil, sugar, salt and pepper

Cajun Sweet Potatoes

Ingredients:
2 Medium (5oz) sweet potatoes
1 tsp paprika
1/4 tsp onion powder
1/4 tsp thyme
1/4 tsp rosemary
1/4 tsp garlic powder
Pinch of cayenne pepper
1 tsp olive oil

Preparation:

Preheat oven to 375. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper
Slice sweet potatoes in half lengthwise
Brush each half with olive oil
Rub the seasoning mix over the cut surface of each potato
Place on baking sheet or in a shallow pan
Bake until tender or about 45 minutes

Snacks

You should have 3 snacks a day that will help to keep your blood sugar level in line. This will also help you with over eating because you are so hungry. Trust me snacking is necessary, you just have to make it healthy and keep the portion down.

Here are some ideas:

Hard boil egg
Two mandarine oranges
15 – 20 natural almonds, or 5 raw macadamia nuts, 1 oz walnuts with some fruit, 4-6 strawberries
Green organic apple with natural peanut butter or almond butter (1 Tbsp)
Hummus with veggies
Rice cake with peanut butter
Protein ball ( will send you a recipe for this 🙂
Sunflower seeds with a pear