NUTRITION RESOURCES

When produce is ripe it will typically smell sweet, be brighter or darker in color, and often be softer to the touch. Store these fruits on the counter: Apples - Smell sweet when ripe, firm to the touch. Avocado - Fully black in color and soft to the touch. Move to the refrigerator once ripe. Bananas - Fully yellow and brown-speckled, no green left on the stem. Kiwi - Soft to the touch. Mangoes - Smell sweet, soft to the touch (best varieties are Kent & Keitt). Pears - Smell sweet, soft to the touch. Move to the refrigerator once ripe. Peaches/Plums - Smell sweet, soft to the touch. Pineapple - Yellow or orange in color, smell sweet, green fronds pull out easily. Tomatoes - Fully red and soft to the touch; Never refrigerate. Watermelon - Hollow sound when you tap it, large yellow spot on the bottom. Store these fruits in the refrigerator: All cut fruit Berries Cherries Grapes Figs Lemons Limes Oranges

This isn't a recipe, per say, but a new way to enjoy a baked potato without butter or sour cream. Recipe makes 1 serving. Macros Per Serving: Protein: 9g  |   Fat: 15g  |  Carbs: 69g  |  Fiber: 12g  |  Calories: 422 INGREDIENTS: Large baked Russet potato 1/2 ripe & soft avocado Juice of 1/3 lemon Himalayan salt Dash onion powder DIRECTIONS: Wash potato and bake at 400℉ for 50-60 minutes. Once cooked well, slice open the top and mash in all the ingredients listed.  

Recipe makes 2 servings. Macros Per Serving: Protein: 17g  |   Fat: 33g  |  Carbs: 81g  |  Fiber: 11g  |  Calories: 635 INGREDIENTS: 2 heads crisp curly kale, stems removed & torn into small pieces 1/4 cup dried cranberries (choose the ones sweetened with apple juice) 1/4 cup raw pumpkin seeds 2 handfuls red cabbage, shredded 1 large carrot, peeled into ribbons  1 small leek, trimmed & thinly sliced 1 green apple, diced  Juice of 1 lemon Sprinkle pumpkin spice seasoning 3 TB raw, creamy almond butter  2 TB pure maple syrup 2 TB EVOO ½ tsp onion powder Himalayan salt, to taste DIRECTIONS: Place kale in a large bowl. Add everything else on top and mix VERY well, until all leaves and vegetables are well-coated and the kale has softened. 

Recipe makes 1 large serving. Macros Per Serving: Protein: 31g  |   Fat: 32g  |  Carbs: 131g  |  Fiber: g  |  Calories: 848 ** For an extra 42g protein, add 6 oz organic chicken to this salad. INGREDIENTS: 2 hearts romaine lettuce, shredded Handful scallions, thinly sliced 2 large handfuls grape tomatoes, cut in half ½ orange bell pepper, diced ½ red bell pepper, diced Kernels from 1-2 fresh cobs of corn (or swap organic canned corn) 1 small avocado, diced ½ cup black beans, rinsed & drained ½ cup brown rice 3 TB Creamy Lime Dressing  DIRECTIONS: Prepare rice according to package instructions. Place all salad ingredients in a large bowl, leaving room on one side for the cooked rice to be added.  Drizzle Creamy Lime Dressing over top of it all, and enjoy.

Full Recipe Macros: Protein: 22g  |   Fat: 71g  |  Carbs: 81g  |  Fiber: 6g  |  Calories: 966 INGREDIENTS: 1 cup cashew base Juice of 1 lime 1 TB EVOO 1 TB apple cider vinegar  2 TB honey Dash cumin Dash cayenne Dash paprika Few dashes Himalayan salt  Cracked black pepper, to taste 3-4 TB water DIRECTIONS: Use a whisk to fully combine all ingredients.   Enjoy as a salad dressing, veggie dip, potato topper, or as a condiment to rice and beans.

Recipe makes 4 servings. Macros Per Serving: Protein: 25g  |   Fat: 17g  |  Carbs: 78g  |  Fiber: 15g  |  Calories: 495 INGREDIENTS: 15 oz can red kidney beans, drained & rinsed 15 oz can cannellini beans, drained & rinsed 15 oz can chickpeas, drained & rinsed 1/2 cup chopped red onion  1 red bell pepper, diced 3-4 stalks celery, diced 2 TB fresh parsley, chopped DRESSING INGREDIENTS: 2 TB dijon mustard 1/2 TB honey 1/4 cup fresh lemon juice 1/4 cup EVOO Splash apple cider vinegar 1/2 tsp oregano flakes ½ tsp garlic powder ½ tsp onion powder Himalayan salt & black pepper to taste DIRECTIONS: Mix all dressing ingredients together in a bowl and combine well with a whisk.  Add salad ingredients and mix well.  

Recipe makes 4 servings. Macros Per Serving: Protein: 54g  |   Fat: 25g  |  Carbs: 6.5g  |  Fiber: 1g  |  Calories: 437 INGREDIENTS: 4 cans wild-caught tuna 1 handful pine nuts ¼ cup kalamata olives, halved (optional) 2 scallions, diced 2 TB EVOO 3-4 TB balsamic vinegar 3-4 TB Primal Kitchen mayonnaise  ¼ tsp garlic powder Sea salt & black pepper, to taste DIRECTIONS: Combine all ingredients in a bowl and mix well.  Serve atop a green salad and enjoy.

Recipe makes 2 servings. Macros Per Serving: Protein: 9g  |   Fat: 16g  |  Carbs: 41g  |  Fiber: 14g  |  Calories: 303 ** For an extra 14g protein, add 1 cup chickpeas to this salad. INGREDIENTS: 4 large vine or Heirloom tomatoes, cut into small wedges 1 ripe avocado, diced 2 raw cobs of corn Handful scallions, sliced Juice of 1 lime Sea salt, to taste Cracked black pepper, to taste Dash garlic powder 1 TB extra virgin olive oil or less DIRECTIONS: Add tomatoes, avocado, and scallions to a large bowl. Cut kernels off the cobs of corn and add to salad.  Add all dressing ingredients right into the bowl and mix well.     Serve as a side dish to chicken or fish, on top of a salad, in lettuce wraps, or as a baked potato topper.

Great for meal prep, as this salad keeps well in the fridge for 2-3 days. Recipe makes 4 servings. Macros Per Serving: Protein: 15g  |   Fat: 20g  |  Carbs: 35g  |  Fiber: 10g  |  Calories: 350 ** For an extra 16g protein, add 2 cups cooked quinoa to this salad. INGREDIENTS: 3 bunches curly kale, stems removed & torn into bite sized pieces 3 large carrots, peeled and ribboned with a veggie peeler ⅓ head purple cabbage or more, shredded Handful fresh chives, diced Juice of 2 lemons 4 TB tahini ½ cup nutritional yeast 3 TB EVOO 2 TB honey 1 tsp garlic powder 1 tsp onion powder Himalayan pink salt, generous DIRECTIONS: Combine all ingredients in a very large mixing bowl. The key to getting a great kale salad is massaging the kale. Massage with your hands (covered with gloves if you have them) for a few minutes until the kale starts to soften.  

Full Recipe Macros: Protein: 15g  |   Fat: 24g  |  Carbs: 51g  |  Fiber: 4g  |  Calories: 429 INGREDIENTS: ⅓ cup tahini ¼ cup freshly-squeezed orange juice 1 TB fresh lemon juice 2 TB apple cider vinegar 2 TB pure maple syrup 2 TB water ½ tsp onion powder Himalayan salt, to taste DIRECTIONS: Using a whisk or blender, blend all ingredients together until smooth.   Store in a refrigerated sealed glass jar for up to 1 week.

Full Recipe Macros: Protein: 8g  |   Fat: 32g  |  Carbs: 87g  |  Fiber: 5g  |  Calories: 631 INGREDIENTS: 1/4 cup dijon mustard 1/4 cup honey 1/4 cup cashew base  3 TB water 1 TB EVOO 1 tsp onion powder Himalayan salt to taste    DIRECTIONS: Blend all ingredients together with a whisk and use on salads or with grilled chicken.

Use this base as you would mayonnaise. It can be a base for dressings, dips, or when you desire a creamy, plant-based substitute for something like sour cream. The macros for this are high, but you’ll only be using small amounts of this in larger recipes. Full Recipe Macros: Protein: 80g  |   Fat: 192g  |  Carbs: 138g  |  Fiber: 8g  |  Calories: 1860 INGREDIENTS: 1 pound raw cashews  Juice of 2 lemons 3 TB EVOO Generous sprinkling Himalayan salt  1 tsp garlic powder 1 tsp onion powder Water - Enough to cover 2 inches above cashews in blender DIRECTIONS: Combine all ingredients in a high-speed blender like a Vitamix. Blend until smooth.   This will keep for about 2 weeks in the fridge if kept in a sealed container.  

Full Recipe Macros: Protein: 61g  |   Fat: 90g  |  Carbs: 159g  |  Fiber: 55g  |  Calories: 1632 INGREDIENTS: 2 cans chickpeas I cup steamed edamame beans 2 TB tahini ¼ cup EVOO Juice of 1 lemon 1 tsp cumin 1 tsp garlic powder ½ tsp onion powder Sea salt to taste DIRECTIONS: Blend all ingredients in a high-speed blender, or food processor using the metal "S" blade, until smooth.    Enjoy with cut-up raw vegetables, on top of a salad, or as a delicious topper to white baked potatoes at lunch or dinnertime. 

Recipe makes 4 servings. Macros Per Serving: Protein: 22g  |   Fat: 4g  |  Carbs: 5g  |  Fiber: 5g  |  Calories: 135 ** For an extra 44g protein, add 2 cups cooked chickpeas to the recipe and serve over 2 cups cooked quinoa (Equal to 11g extra protein per serving). INGREDIENTS: 2 large cod filets 2-3 cloves garlic 1 small yellow onion 1 small jar green olives, halved Fresh oregano Splash white wine Tomato sauce of choice DIRECTIONS: In a deep frying pan sauté onions and garlic in a small amount of water. Season with salt and pepper.  Once clear, add in olives and white wine, and allow to simmer on low heat for about 8 minutes.   Add tomato sauce to pan. Add fresh oregano and stir.  Add cod filets to the sauce and make sure they are nearly fully covered by tomato sauce (If not, add more tomato sauce so that only the very top of the fish is visible). Cover pan and cook on low-medium heat until fish is fully cooked through, about 20 minutes.

Recipe makes 2 servings. Macros Per Serving: Protein: 53g  |   Fat: 18g  |  Carbs: 47g  |  Fiber: 16g  |  Calories: 583 INGREDIENTS: 2 wild-caught salmon filets 1 can cannellini beans, drained & rinsed 1 pint grape tomatoes, halved 2 leeks, trimmed & sliced 2 cloves garlic, sliced 1 jar artichoke hearts (reserve liquid) 2 cups chicken or vegetable broth Sea salt & black pepper, to taste DIRECTIONS: In a deep frying pan sauté leeks, garlic, and grape tomatoes in a small amount of water. Season with salt and pepper.  Once clear and wilted, add artichokes, cannellini beans, and 1 cup chicken broth. Allow to simmer on low heat for about 8 minutes.   Add rest of chicken broth and reserve artichoke liquid and stir. Add salmon filets, seasoned with salt and pepper. Cover sauce pan and cook on low-medium heat until fish is fully cooked through, about 15 minutes.

Recipe makes 8 servings. Macros Per Serving: Protein: 54g  |   Fat: 21g  |  Carbs: 41g  |  Fiber: 4g  |  Calories: 556 INGREDIENTS: 1 free-range, organic beef roast (2 lbs) 1 pound carrots, peeled and quartered 8 medium potatoes, peeled and quartered 1 small onion, roughly chopped 1 cup beef or vegetable stock 2 TB red wine vinegar 1 TB fresh thyme (or 1 tsp dried) Generous amount sea salt Black pepper, to taste DIRECTIONS: Pour broth into slow cooker. Layer the carrots, potatoes, and onions in the cooker. Season the roast well with salt and pepper and place the roast on top of the onion layer. Drizzle vinegar and sprinkle thyme over the roast. Cook on high temperature setting for about 6 hours. 

Recipe makes 8 servings. Macros Per Serving: Protein: 32g  |   Fat: 8g  |  Carbs: 3g  |  Fiber: 0g  |  Calories: 233   INGREDIENTS: 1 boneless turkey breast, 2 pounds MARINADE INGREDIENTS: Juice of 2 lemons  2 sprigs fresh rosemary or more - needles skinned off stem 2 TB fresh oregano leaves (or 1 tsp dried oregano) 2 TB Dijon mustard 1/2 cup dry white wine  Himalayan salt and black pepper, to taste 2 cloves garlic, thin sliced ½ tsp onion powder Marinate turkey in a glass container, covered in refrigerator for 3-4 hours or overnight.  Place turkey in crockpot and pour extra marinade on top.  Cover & cook on low for 6-8 hours.

Recipe makes 8 servings. Macros Per Serving: Protein: 29g  |   Fat: 12g  |  Carbs: 32g  |  Fiber: 0.5g  |  Calories: 348 INGREDIENTS: 2 lbs organic ground turkey meat 2 large organic eggs 1 cup brown rice ½ yellow onion Handful chopped parsley 1 TB mustard 1 TB Primal Kitchen ketchup 1 cup whole wheat breadcrumbs 2-3 TB Worcestershire sauce ½ tsp garlic powder Sea salt and black pepper, to taste DIRECTIONS: Cook rice according to package instructions.  Sauté onion in a little bit of water and 1 TB Worcestershire sauce until clear. Add all ingredients, including cooked rice and onions, to a large mixing bowl and mix well.  Add more breadcrumbs as needed to get a not-too-sticky consistency. Place meatloaf mixture into 2 parchment-lined loaf pans (or form into loaves by hand and put in a parchment-lined baking sheet) and bake at 425℉ until fully cooked through, about 40 minutes. 

Recipe makes 4 servings. Macros Per Serving: Protein: 53g  |   Fat: 18g  |  Carbs: 120g  |  Fiber: 11g  |  Calories: 802 INGREDIENTS: 1 lb buckwheat or red lentil pasta 1.5 lb organic ground chicken meat ½ pound frozen peas 4 carrots, peeled & cut into rounds 1 small yellow onion 1 large can Tutto Rosso tomato sauce 4 TB worcestershire sauce ½ cup organic cream ¼ tsp garlic powder Sea salt & black pepper to taste DIRECTIONS: Prepare pasta according to package instructions. In a deep frying pan place carrots, onion, peas, and dry seasonings with a little bit of water to sauté.  Once carrots start to get a little soft, add tomato sauce and cream. Stir well and allow to simmer on low heat. In a separate pan cook ground chicken meat in a little bit of water or chicken broth. Add seasonings and Worcestershire sauce.  Break up with spatula into crumbles and cover until fully cooked. Add chicken to the deep pan with sauce and vegetables. Stir well and then pour entire mixture over pasta.  Serve and enjoy.

Recipe makes 4 servings. Macros Per Serving: Protein: 45g  |   Fat: 9g  |  Carbs: 57g  |  Fiber: 6g  |  Calories: 508 INGREDIENTS: 4 organic chicken breasts (boneless, skinless) 2 cups brown rice 5 cups chicken broth 1 large red bell pepper 1 large yellow onion ½ lb snow peas ⅓ bag baby carrots, sliced lengthwise 1 can water chestnuts 2 TB sesame seeds Cold-pressed sesame oil (optional) Non-GMO soy sauce (optional) DIRECTIONS: Prepare 2 cups brown rice in 4 cups chicken broth for maximum flavor. In a deep frying plan add 1 cup chicken broth, a sprinkling of soy sauce, and all vegetables.  Season well with salt and pepper.   Remove vegetables and in same pan add chicken. Season well with salt and pepper. Add a little more chicken broth and soy sauce and cook. Flip chicken after 6 minutes  and top with sesame seeds. Then cover pan to finish cooking, about another 10 minutes.   Combine all vegetables and chicken and serve over rice. Drizzle a little sesame oil on top, if desired, and enjoy.

Recipe makes 4 servings. Macros Per Serving: Protein: 43g  |   Fat: 23g  |  Carbs: 63g  |  Fiber: 10g  |  Calories: 382 INGREDIENTS: 1 1/2 lbs. boneless organic chicken breast  1 large onion, thinly sliced   2 cloves garlic, thinly sliced 2 (6oz) cans tomato paste   3 carrots, peeled and cut into small chunks 8 oz baby bella mushrooms, sliced  1 large red bell pepper, sliced 3-4 large golden potatoes, peeled & cubed 1 tsp dried oregano  1 handful fresh basil, chopped Himalayan salt & black pepper, to taste 1/4 cup chicken broth 1/4 cup water DIRECTIONS: Place the onion in the bottom of the crock pot. Place chicken on the onion.  Mix together tomato paste, vegetables, seasonings, herbs, broth and water in a bowl. Pour mixture over chicken and cook on low for 6-8 hours.

Recipe makes 2 large servings. Macros Per Serving: Protein: 33g  |   Fat: 13g  |  Carbs: 94g  |  Fiber: 16g  |  Calories: 587 INGREDIENTS: 1 pound boneless, skinless organic chicken, cut into smaller pieces 4 potatoes, peeled and cut into small pieces 3 carrots peeled and cut into ½ inch pieces 1 onion, thinly slivered 2 garlic cloves, thinly sliced  Juice of 1 lemon Large handful fresh rosemary, stripped off stem & roughly chopped Himalayan salt and black pepper, to taste 1 handful sulfite-free sun-dried tomatoes, cut into small pieces (optional) 1 handful raw pine nuts (optional) Chicken broth DIRECTIONS: In a saucepan, sauté potatoes and carrots in a small amount of water with salt and pepper for about ten minutes, or until just starting to get tender.  Add in onions, garlic and cook a little more.  Next add sundried tomatoes, pine nuts, half the fresh rosemary, and half the lemon juice.   After all has simmered for a little while, most of the cooking water should be gone.  Place all chicken pieces in a large Pyrex baking dish. Cover chicken with everything you just cooked, and then fill the pan with 1-2 inches of chicken broth.    Bake covered at 375℉ for 30 minutes, or until chicken is cooked through. Uncover and bake again at 350℉ for an additional 10 minutes.    Serve with a salad and enjoy!

Recipe makes 4 large servings. Macros Per Serving: Protein: 28g  |   Fat: 19g  |  Carbs: 37g  |  Fiber: 17g  |  Calories: 419 INGREDIENTS: 1 dozen organic, pasture-raised eggs 1 bunch asparagus, trimmed 2 large Russet potatoes, peeled and cut into bite-size pieces 2 leeks, trimmed & sliced ½ cup shaved organic parmesan cheese (optional) ¼ cup organic whole milk or cream ½ tsp garlic powder ½ tsp onion powder Sea salt & black pepper, to taste DIRECTIONS: Wash asparagus, potatoes, and leeks and leave slightly moist so seasoning will adhere.  Season with salt, pepper, garlic & onion powder. Place on a parchment-lined baking dish and bake at 375℉ for 15-20 minutes, until potatoes are fork-tender. Remove from oven and place in a glass baking dish. In a mixing bowl whisk together eggs, milk, salt and pepper. Stir in cheese.  Pour entire bowl over vegetable mixture. Bake uncovered in oven at 350℉ until egg mixture is cooked through, about 25 minutes (Check regularly the first time you make it, in case your oven cooks at a faster or slower rate than average). 

This is a super quick dinner to throw together when you don't have a lot of time on hand. Recipe makes 4 servings. Macros Per Serving: Protein: 25g  |   Fat: 4.5g  |  Carbs: 105g  |  Fiber: 10g  |  Calories: 336 ** For an extra 25g of protein, add 4 oz of organic ground beef to this dish. INGREDIENTS: 1 pound organic pasta 2 large cans organic lentil soup (you can use any organic lentil soup with clean ingredients) 1 yellow onion, cut into slivers 2 TB Nutritional yeast 2 TB Worcestershire sauce DIRECTIONS: Boil pasta according to package instructions.  While pasta is cooking, in a saute pan, place slivered onions in a small amount of water.  Add a nice dash worcestershire sauce, Himalayan salt, back pepper, onion powder, & garlic powder.  Cook until onions turn clear.  Add lentil soup and turn heat to a low simmer.  Stir in generous sprinkling of nutritional yeast.  Stir occasionally, and once hot all through, pour on top of drained pasta.   Enjoy a large portion of this pasta with an equally large portion of salad (Think the plate 50/50 of each). You can also easily add chicken to this dish, if you would like to include some animal protein.