Sep
4
12:00 PM12:00

Lunch

Egg Salad w/ Crackers

Ingredients:

  • 3/4 cup milk of your choice (we used coconut dream - vanilla flavored)
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • 1 tsp raw honey

Directions:

In a mason jar, add all ingredients, screw on the lid tightly, and shake. Put the jar in the fridge for 8 hours, or overnight. In the morning, the pudding will be gelled together and thick. Top the pudding with fresh fruit of your choice and enjoy!

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Sep
4
7:00 AM07:00

Breakfast

Chia Seed Pudding

Ingredients:

  • 3/4 cup milk of your choice (we used coconut dream - vanilla flavored)
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • 1 tsp raw honey

Directions:

In a mason jar, add all ingredients, screw on the lid tightly, and shake. Put the jar in the fridge for 8 hours, or overnight. In the morning, the pudding will be gelled together and thick. Top the pudding with fresh fruit of your choice and enjoy!

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Apr
4
7:00 AM07:00

Breakfast

OVERNIGHT OATS

Overnight Oats

Ingredients:

  • 1/4 cup ancient oats
  • 1/2 cup almond milk
  • raspberries
  • 2 tbsp greek yogurt
  • banana
  • raw honey
  • granola

Directions:

Place all ingredients in mason jar, starting with oats and work your way down the list. Cover and let soak overnight in the fridge. In the morning eat cold. Enjoy!

 

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Apr
3
12:00 PM12:00

Lunch

Turkey + Veggie Sandwich 

Ingredients:

  • 100% Whole Wheat/Whole Grain Bread (Orowheat Brand)
  • Skinless White Meat Turkey
  • Cucumber
  • Spinach
  • Lettuce
  • Sprouts
  • Tomatoes

Directions:

Make a sandwich! Eat with your favorite healthy snacks. Enjoy! 

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Apr
3
7:00 AM07:00

Breakfast

Kale Mary Bowl

Ingredients:

  • 1 small sweet potato cubed
  • 2 handfuls of spinach
  • 1 cage free egg
  • 1 tbsp parsley chopped
  • pepper to taste
  • 1 tbsp coconut oil
  • Pinch sea salt

Directions:

Chop sweet potatoes into 1/2 inch cubes. Try to call all around the same size for even cooking. Heat coconut oil in large skillet. Once hot, add sweet potato hash in an even layer on pan. Stir every few minutes until slightly crispy and potatoes can easily be halved with a fork. Transfer from pan into breakfast bowl, top with a dash of sea salt. Using the remaining coconut oil in the pan, sauté your spinach. This will only take a few seconds. Cook to the desired consistency. Spinach will cook down into about half its size so add more if you'd like. Transfer spinach to same dish. Turn heat off on the pan and let cool for a few moments. Or use a new small skillet for egg. Best results for an over easy egg is if you start off with a cold pan. There should still be some juices and oil in the pan, use that to cook the egg. Crack the egg directly into the pan, turn on low-medium heat, cover and let cook until whites are solid and yolk just barely begins to cloud over. Transfer egg to top of spinach and sweet potato hash, garnish with fresh parsley and cracked black pepper. Enjoy!

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Mar
31
12:00 PM12:00

Lunch

Salmon + Brown Rice + Avocado + Soft Boiled Egg

Ingredients:

  • 1/2 Cup of Brown Rice (1 Cup cooked)
  • 1 Tbsp Extra Virgin Olive Oil
  • Sustainable Salmon
  • 1 Egg
  • 1/2 Avocado
  • Anti-Inflammatory Dressing

Directions:

Cook the rice per directions on package. While rice is cooking, soft boil the egg by bringing an egg in a small sauce pan to a boil. Once the water reaches a rapid boil, remove from heat, cover and let sit for 4 minutes. Immediately transfer egg with a slotted spoon to an ice bath. Peel. Set aside. Slice your avocado. Heat 1 tbsp of olive oil on medium heat in a small frying pan. Season your thawed (not frozen) salmon filet with salt and pepper. When the oil is hot, throw on your salmon fillet. Cook for 7-9 minutes depending on how well done you like your salmon. I check it at 7 and make sure it is flaky. While the salmon is cooking, build your bowl. Rice on the bottom, add your salmon filet straight from the pan, your soft boiled egg, avocado and drizzle bowl with Anti-inflammatory dressing if desired. See dressing recipe here. Enjoy!

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Mar
30
6:00 PM18:00

Dinner

Coconut LENTIL CURRY + BROWN RICE

Ingredients:

  • 2 tbsp coconut oil
  • 1 tbsp coriander seeds
  • 1 tbsp cumin seeds
  • 1 head of garlic chopped
  • 1 28 oz can of crushed tomatoes
  • 2 tbsp ginger chopped
  • 1 tbsp turmeric
  • 2 tsp sea salt
  • 1 cup brown lentils dried
  • 1-2 tsp cayenne pepper to spice it up (optional)
  • 1 15 oz coconut milk canned
  • a few handfuls cherry tomatoes
  • 1 cup chopped cilantro

Directions:

In a large pot, heat coconut oil over medium-high heat. Add cumin, coriander seeds and toast until they start to brown (around 45 seconds). Add the garlic to the pot and let it brown (about 2 minutes). Add the can of tomatoes, ginger, turmeric, and sea salt and cook. Stir contents a few times. Cook for 5 minutes. Add lentils and cayenne pepper. Add 4 cups of water to the put and bring to a boil. Reduce heat to low, cover the pot, and let simmer for about 35-40 minutes or until lentils are soft. Start your rice. Stir pot a few times to prevent lentils from sticking to the bottom of the pot. Once they are done, add coconut milk and cherry tomatoes and bring the pot back to a simmer. Remove pot from heat and stir in cilantro. Enjoy!

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Mar
30
12:00 PM12:00

Lunch

Seared Salmon + Avocado Salad with Honey Ginger Vinaigrette

Ingredients:

  • 8 oz Salmon
  • 1 tbsp olive oil
  • 1 tbsp chia seeds
  • 1 tbsp sesame seeds
  • 1 Avocado
  • 1 cup cilantro chopped
  • 1 cup cooked edamame beans
  • 1 cup diced cucumber
  • 1 cup diced mango
  • 1 cup diced red onion
  • Spinach + Arugula (desired amount)
    Vinaigrette
  • 1 clove garlic
  • 2 inches peeled fresh ginger
  • 1 tbsp honey
  • kosher salt
  • 1/4 cup rice wine vinegar
  • 3 tbsp vegetable oil

Directions:

Place spinach and arugula in large serving bowl. Chop up all fruit and veggies. Add to serving bowl. Season salmon with kosher salt. Mix sesame seeds and chia seeds in small bowl. Dip and press one side of salmon filet into seed mixture to fully coat top of salmon. Heat olive oil on med/high heat in a large skillet. Cook salmon filets seed side down for 2-3 minutes. Flip filet and cook skin side down for an additional 2 minutes. Remove from pan and set aside. Pour all vinaigrette ingredients into a blender and blend on high until smooth. Transfer to a mason jar for future use. Top salad with salmon and add vinaigrette over top as needed. Optional: I added a dash of garlic powder and red chili pepper flakes for some extra spice. Enjoy!

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Mar
29
6:00 PM18:00

Dinner

Coconut Chicken Tenders + Healthy Honey Mustard

Ingredients:

  • Boneless skinless chicken tenders
  • 2 eggs
  • 1 cup shredded coconut unsweetened
  • 1 cup gluten free flour
  • salt + pepper
  • 1/8 tsp paprika
  • 2 tbsp coconut oil
    Honey Mustard Sauce
  • 1/2 cup plain greek yogurt
  • 2 tbsp yellow mustard
  • 1 1/2 tbsp raw honey
  • 1 tbsp lemon juice

Directions:

Preheat oven to 400 degrees. Line a baking sheet with foil. Heat coconut oil and spread evenly across baking sheet. Lightly season your tenders with salt and pepper. In one bowl beat two eggs lightly. In another pour the flour, salt, pepper and paprika. Grind the shredded coconut in a food processor or ninja until it resembles crumbs. Place in a separate bowl. Now dredge each tenderloin in flour, then the egg, then the coconut. Place on the baking sheet. Bake in oven for 25 minutes flipping one time in between. In the meantime, prepare your honey mustard. Combine all ingredients in a small bowl and whisk. Enjoy! 

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Mar
29
12:00 PM12:00

Lunch

White Bean Tuna Salad

Ingredients:

  • 1 can cannelini beans, drained and rinsed
  • 1 can of tuna packed in olive oil (drained)
  • 1 cup of chopped parsley
  • 1 cup of arugula
  • 1/4 cup red onion diced
    Dressing :
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • dash of black pepper
  • dash of sea salt

Directions:

In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Set aside. In a large bowl mix together cannelini beans, drained tuna, parsley, arugula and onions. Drizzle salad dressing over salad and enjoy!

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Mar
29
7:00 AM07:00

Breakfast

Grapefruit / Egg + Spinach with Anti-Inflammatory Tea

Ingredients:

  • 2 handfuls of spinach
  • 1 egg soft boiled
  • 1/2 grapefruit
    Anti-Inflammatory Tea
  • 1 cup water
  • 1/4 tsp turmeric powder
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/2 tsp raw honey
  • 1 tbsp lemon juice

Directions:

First, make the tea. In a small pot bring 1 cup water to a steam, add the prices, honey and lemon juice and stir. Remove the saucepan from heat and cover it with the lid. Allow mixture to steam and combine for 10 minutes. The tea will settle as you drink it, so bring a spoon with you. Now place 1 egg in a pot of water. Bring it to a rapid boil. As soon as it starts to boil rapidly, remove from heat, cover with lid and let sit for 4 minutes. Remove egg with slotted spoon and transfer to ice bath. Peel and set aside. Sauté spinach in a tbsp of coconut oil. Put on a plate with your egg and slice a grapefruit in half. Enjoy!

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Mar
27
6:00 PM18:00

Dinner

Scallop + Egg + VEggie Salad

Ingredients:

  • 2 cups romaine lettuce
  • 1/2 apple thinly sliced
  • 4-5 scallops
  • 1 hard boiled egg sliced
  • chopped red cabbage
    Lemon Caesar Dressing
  • 8 oz nonfat plain greek yogurt
  • 1/4 cup mayo
  • 2 tbsp fresh lemon juice
  • 2 cloves garlic, finely chopped
  • 1-2 tsp anchovy paste
  • 1 tsp Worcestershire sauce
  • 1 tsp dijon mustard
  • sea salt and ground black pepper to taste

Directions:

Chop romaine lettuce, slice apple and hard boiled egg and chop red cabbage. Add in any other raw veggies desired. Prepare dressing by blending all ingredients in a food processor or blender. Makes 8 servings, so if you're only needing it for this meal then cut the recipe down. Or store in your fridge for future use. Heat homemade butter in a small skillet on medium-high heat. Add scallops and cook on each side for 2-3 minutes each. Remove and set aside. Build your salad, top with scallops, dressing and black pepper. Enjoy!

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Mar
27
12:00 PM12:00

Lunch

Turkey + Veggie Sandwich

Ingredients:

  • 100% Whole Wheat/Whole Grain Bread (Orowheat Brand)
  • Skinless White Meat Turkey
  • Cucumber
  • Spinach
  • Lettuce
  • Sprouts
  • Tomatoes

Directions:

Make a sandwich! Eat with your favorite healthy snacks. Enjoy! 

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Mar
27
7:00 AM07:00

Breakfast

Quinoa Superfood Breakfast Bowl

Ingredients:

  • 1/2 cup quinoa
  • 1/2 cup almond milk
  • 1 scoop peanut butter
  • fruit of your choice
  • chia seeds

Directions:

Cook quinoa per the directions on package. Scoop desired amount into bowl, add your favorite sliced fruit, and pour almond milk over. Sprinkle chia seeds on top and eat with a spoonful of peanut butter. Enjoy!

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Mar
24
6:00 PM18:00

Dinner

Cilantro Lime Chicken

Ingredients:

  • 4 boneless skinless cage free chicken breasts
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1 cup low sodium chicken broth
  • 1 tbsp fresh lime juice
  • 1/4 cup chopped onion
  • 1 tbsp chopped cilantro
  • 1/2 tsp red pepper flakes
  • 3 tbsp heavy cream
  • 2 tbsp unsalted homemade butter

Directions:

Preheat oven to 375 degrees. Pound chicken breasts to be even in thickness. Season with salt and pepper. In a large oven proof skillet, heat oil over medium-high heat. Add the chicken and cook it for 6-7 minutes on each side until it is golden brown. Set chicken aside on a plate and cover with foil. Remove your skillet from the heat and add the chicken broth, lime juice, cilantro, onion and red pepper. Bring to a boil and let it boil uncovered for 10 minutes. While this is happening, steam some asparagus on the side. Reduce heat to medium-low and then add the butter and cream. Unwrap the chicken and add it to the sauce. Bake uncovered in same skillet for about 5-10 minutes until the chicken is completely cooked through. Spoon the sauce on top of the chicken, serve with brown rice, garnish with more lime and cilantro. Enjoy!

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Mar
24
12:00 PM12:00

Lunch

Beet Hummus + Pita

Ingredients:

  • 1 small beet
  • 2 cloves garlic
  • 1 can chickpeas drained
  • juice of half a lemon
  • 2 tbsp tahini
  • 1/3 cup olive oil
  • pinch of salt
  • pepper to taste

Directions:

Preheat oven to 450 degrees. Line a baking sheet with foil. Peel your beet and roast it for about 45 minutes or until you can stick a fork through its center. Remove from the oven and let cool for about 5-10 minutes. Next, combine all ingredients in a food processor or blender. Slowly drizzle in olive oil as you're blending. Serve chilled with pita and an extra drizzle of olive oil on top. Enjoy!

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Mar
24
7:00 AM07:00

Breakfast

Grapefruit / Egg + Spinach with Anti-Inflammatory Tea

Ingredients:

  • 2 handfuls of spinach
  • 1 egg soft boiled
  • 1/2 grapefruit
    Anti-Inflammatory Tea
  • 1 cup water
  • 1/4 tsp turmeric powder
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/2 tsp raw honey
  • 1 tbsp lemon juice

Directions:

First, make the tea. In a small pot bring 1 cup water to a steam, add the prices, honey and lemon juice and stir. Remove the saucepan from heat and cover it with the lid. Allow mixture to steam and combine for 10 minutes. The tea will settle as you drink it, so bring a spoon with you. Now place 1 egg in a pot of water. Bring it to a rapid boil. As soon as it starts to boil rapidly, remove from heat, cover with lid and let sit for 4 minutes. Remove egg with slotted spoon and transfer to ice bath. Peel and set aside. Sauté spinach in a tbsp of coconut oil. Put on a plate with your egg and slice a grapefruit in half. Enjoy!

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Mar
23
6:00 PM18:00

Dinner

Anti Inflammatory Meat Balls

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Ingredients:

  • 2 lbs ground veal
  • zest of 1 lime
  • 1/4 cup cilantro chopped
  • 5 garlic cloves, crushed
  • 1/2 tsp ground ginger
  • 1/4 tsp sea salt

Directions:

Preheat oven to 350 degrees F. Line a baking sheet with foil. Mix all ingredients in a large bowl, and form into 12 equal size meatballs. Bake them for 22-25 minutes or until the center is light pink. Season with sea salt to taste. Serve with a salad, sautéed spinach, or sliced avocado, parsley and cilantro. Enjoy!

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Mar
23
12:00 PM12:00

Lunch

Roasted Carrot + Lentil Salad + Tahini Dressing

Ingredients:

  • 1 cup dried brown lentils
  • 3 cups of water
  • 1 bunch of carrots
  • 1 tbsp extra virgin olive oil
  • 7-8 red radishes
  • 2-3 garlic cloves
  • salt and pepper to taste
  • 1/4 red onion thinly sliced
    Tahini Dressing:
  • 1/4 cup tahini
  • 3 tbsp lemon juice
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 3-4 tbsp warm water for thickness

Directions:

Preheat oven to 425 degrees. Rinse lentils and put them in pot with three cups water and bring to a boil. Cook the lentils for 20-25 minutes or until tender. Drain lentils and place in a serving bowl to cool. Scrub and clean the carrots and radishes. Chop carrots into 1/2" pieces (longer for skinnier sections of carrots). Save carrot leaves for garnish. Chop radishes into quarters, setting one aside for salad topping. Cut that radish into thin slices. Peel garlic cloves and cut in half. Line a baking sheet with foil. Pour carrots, radishes, and garlic on the baking sheet. Toss vegetables with 1 tbsp olive oil and salt and pepper. Bake for 25-30 minutes, tossing veggies every 10 minutes or so. Radishes should be caramelized and tender. Once finished, let cool. Once cool, toss vegetables with lentils along with sliced red onion. Season to taste with salt and pepper. Prepare the dressing by whisking all ingredients together in a small bowl. Add enough water so the dressing can easily be drizzled from a spoon. Next plate your salad, garnish with thinly sliced radish, carrot leaves, drizzle dressing and enjoy! 

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Mar
23
7:00 AM07:00

Breakfast

BERRY BREAKFAST SMOOTHIE

Ingredients:

  • 2 Scoops of Protein Powder (We recommend Arbonne Vanilla Protein)
  • Almond Milk
  • 1 Banana
  • 1 Cup of frozen mixed berries (Strawberry, blueberry & blackberry)
  • 1 Tbsp of Chia Seeds

Directions:

Blend together and enjoy!

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Mar
22
6:00 PM18:00

Dinner

HERB SALMON + Dill Sauce

Ingredients:

  • sustainable salmon filets (1 per person)
    Dill sauce:
  • 1/3 cup plain greek yogurt
  • 3 tbsp olive oil cage free mayo
  • 2 tbsp low fat sour cream
  • 2 tbsp olive oil
  • 2 tbsp freshly squeezed lemon juice
  • 1 tbsp fresh dill finely chopped
  • 1-2 tsp lemon zest
  • 1 clove garlic grated
  • salt and pepper

Directions:

Preheat oven to 400 deg. Line baking sheet with nonstick foil. Place salmon filets on baking sheet and season both sides with salt and pepper. Drizzle both sides with olive oil and 1 tbsp lemon juice. Bake in oven for 13-16 minutes or until cooked all the way through. Meanwhile, In a bowl combine yogurt, mayo and sour cream. Then add the dill, garlic, lemon zest and remaining lemon juice. Add salt and pepper to taste. When salmon is finished, remove from oven and let rest for 5 minutes. Transfer to plates and serve with fresh dill sauce and steamed veggies or a salad. Enjoy!

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Mar
22
12:00 PM12:00

Lunch

Tuna Stuffed Avocado

Ingredients:

  • 1/2 4 oz can solid white albacore tuna in water, wild
  • 1 tsp greek yogurt
  • cucumbers diced
  • tomatoes diced
  • 1 tbsp feta cheese
  • 1/8 tsp sea salt
  • 1/8 tsp black pepper
  • 1/8 tsp paprika
  • 1 avocado

Directions:

In a small bowl combine tuna, greek yogurt, diced tomatoes and cucumbers, feta cheese, salt and pepper. Cut an avocado in half, remove the pit, stuff tuna mixture in avocado and top with paprika. Enjoy!

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