Sep
4
12:00pm12:00pm

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
7:00am 7:00am

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
12:00pm12:00pm

Lunch

Kale + Barley + Avocado Salad with Honey Lemon Vinaigrette dressing

Kale-Bean-Salad1.jpg

Ingredients:

  • 1 Avocado cubed
  • 1 cup chickpeas
  • 4 cups kale, loosely packed
  • 1/2 cup uncooked pearl barley (just over 1 cup cooked)
  • 1/3 cup crumbled feta cheese
  • 2-3 tbsp sunflower seeds
  • 2 tbsp red onion, finely diced
    Vinaigrette
  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tsp fresh lemon juice
  • 1/2 tsp lemon zest
  • 2 tsp honey

Directions:

Cook barley according to package instructions. Set aside to cool. Whisk together the vinaigrette ingredients and toss with the kale. Toss very well to get all kale coated. Once barley is cool, toss with the kale vinaigrette and remaining ingredients. Leave avocado out until right before serving or eating. Enjoy!

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Apr
4
7:00am 7:00am

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
12:00pm12:00pm

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
7:00am 7:00am

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
6:00pm 6:00pm

Dinner

Mediterranean Quinoa Salad

mqsiab.jpg

Ingredients:

  • 2 cups arugula
  • 1 can chickpeas
  • 1/4 cup feta cheese
  • cucumber diced
  • olives of your choice
  • handful of cherry tomatoes
  • 1 cup quinoa
    Greek Vinaigrette
  • 2 cloves garlic
  • juice of 1 lemon
  • 1 tsp dried oregano
  • black pepper
  • sea salt
  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar

Directions:

Cook quinoa according to package directions. Set aside and let cool. Dice your vegetables. Mix arugula with quinoa and toss in all other ingredients. Prepare salad dressing by combining all ingredients in blender. Pour over salad and enjoy!

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Mar
31
12:00pm12:00pm

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
31
7:00am 7:00am

Breakfast

Banana almond milk smoothie

Ingredients:

  • 2 Bananas
  • 2 scoops of protein powder (we recommend Arbonne)
  • 3-4 ice cubes
  • 1/2 cup almond milk
  • Sprinkle of cinnamon 

Directions:

Blend into a smoothie, top with banana slices and cinnamon and enjoy!

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Mar
30
6:00pm 6:00pm

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
12:00pm12:00pm

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
6:00pm 6:00pm

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
12:00pm12:00pm

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
7:00am 7:00am

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
28
12:00pm12:00pm

Lunch

Spicy Tuna Wrap

Ingredients:

  • 1 4 oz can solid white albacore tuna in water, wild
  • 1/2 avocado
  • 1/2 cucumber 
  • 2/3 cup matchstick carrots
  • 1 1/2 tbsp olive oil cage free mayo
  • 1 tsp low sodium soy sauce
  • 2 tsp Sriracha
  • 2 gluten free tortillas or 100% whole wheat whole grain wraps

Directions:

In a small bowl combine tuna, mayo, soy sauce and Sriracha. Lay out your wrap, put 2-3 tbsp of tuna mixture in the middle, lay carrots next to it, cucumbers next to that, and avocado on the other side of the tuna. Wrap up like a burrito and cut in half. Delicious! Enjoy!

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