Category: Nutrition

3 Servings

30 minutes

Ingredients

1 tbsp Extra Virgin Olive Oil

2 Garlic (clove, minced)

1 Yellow Onion (chopped)

340 grams Extra Lean Ground Turkey

1 cup Lentils (cooked)

1 ½ cups Red Kidney Beans (cooked)

4 cups Diced Tomatoes (from the can, with the juices)

1 ½ cups Vegetable Broth, Low Sodium

1 tsp Chili Powder

2 tsps Cumin

Directions

1. Preheat the oil in a large skillet or pot over medium-high heat. Add the garlic and onions. Stir and cook for approximately two minutes or until tender. Add the turkey, breaking it up as it cooks. Cook for five to seven minutes or until browned.
2. Add the lentils, beans, diced tomatoes, broth, chili powder, and cumin. Stir well to combine.
3. Bring the chili to a simmer and let it cook for about 20 minutes or until the liquid has reduced to your preferred consistency. Stir occasionally.
4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days. Freeze individual portions for up to three months.

Serving Size: One serving is approximately two cups.

Additional Toppings: Shredded cheese, sour cream, chopped green onions, avocado slices, and/or cilantro.

4 Servings

25 minutes

Ingredients

454 grams Lean Ground Pork

2 tsps Sea Salt (divided)

4 cups Napa Cabbage (thinly sliced)

2 cups Shiitake Mushrooms (sliced)

1.2 liters Bone Broth

4 stalks Green Onion (sliced, plus more for garnish)

1 tbsp Ginger (minced)

2 Garlic (clove, minced)

2 tbsps Coconut Aminos

Direction

1. Heat a large pot over medium-high heat. Once hot, add the meat, breaking it up as it cooks. Cook for three to five minutes. Season with half of the salt. Set aside, keeping the juices from the meat in the pot.
2. Add the cabbage, mushrooms, and the remaining salt to the pot. Sauté for five minutes, stirring occasionally, or until tender.
3. Add the broth, then add the cooked pork, green onions, ginger, and garlic. Simmer for five minutes or until heated through. Turn off the heat and stir in the coconut aminos.
4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving is equal to approximately two cups.

Serve it With: Sliced dumpling wrappers, cooked rice, or noodles.

Additional Toppings: Bean sprouts, green onions, and/or cilantro.

More Flavor: Simmer on the stove longer for a deeper flavor.

6 servings

4 hours 15 minutes

Ingredients

4 stalk Green Onion (divided)

1 cup Cilantro (divided)

1.8 kilograms Whole Roasting Chicken

2 stalks Celery (chopped)

2 cups Shiitake Mushrooms

¼ cup Ginger (sliced)

2 tbsps Star Anise (whole)

1 tsp Black Peppercorns

1 tbsp Sea Salt (coarse)

8 cups Water (plus more if needed)

Directions

1. Place 3/4 of both the green onions and cilantro at the bottom of a slow cooker. Gently place the whole chicken on top, breast-side up.
2. Add the celery, mushrooms, ginger, star anise, peppercorns, and salt. Add the water, ensuring that the chicken is covered or almost covered. Add more water if needed.
3. Cook on high for four hours or on low for six hours. Once the chicken is cooked, carefully carve it into portions and distribute it evenly between bowls.
4. Add the mushrooms to the bowl and strain the broth to leave behind the cooked cilantro and green onions. Pour the strained broth over the chicken.
5. Chop the remaining cilantro and green onions and sprinkle over each bowl. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving equals approximately 3/4 cup of cooked chicken and two cups of broth.

Serve it with: Cooked rice, noodles, or your favorite grain.

Additional Toppings: Sriracha or kimchi.

6 servings

50 minutes

Ingredients

2 tbsps Extra Virgin Olive Oil

454 grams Pork Sausage (casing removed)

1 Yellow Onion (small, finely chopped)

2 Carrot (large, peeled, chopped)

2 stalks Celery (large, chopped)

2 Sweet Potato (Japanese, small, peeled, diced)

2 Garlic (cloves, minced)

4 cups Chicken Broth, Low Sodium

2 cups Water

2 tbsps Italian Seasoning

Direction

1. Heat the oil in a Dutch oven or large pot over medium heat. Add the sausage and cook for seven to eight minutes or until it is browned, breaking it up as it cooks. Remove and set aside.

2. Add the chopped onion and sauté for three to four minutes or until softened. Add a splash of broth or water if needed. Add the carrots, celery, sweet potato, and garlic to the pot and sauté for four to five minutes. Add another splash of broth or water if needed.

3. Add the cooked sausage back in along with the broth, water, and Italian seasoning. Bring to a boil and then reduce the heat and simmer, partially covered for 20 to 25 minutes or until the potatoes and vegetables are tender.

4. Divide into bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to one month.

Serving Size: One serving is approximately 1 1/2 cups.

Make It Vegan: Use a plant-based sausage alternative.

More Flavor: Add some lemon juice while cooking, which can also help prevent the potatoes from browning.

12 servings

30 minutes

Ingredients

1 Avocado (medium, ripe)

2 Egg

½ tsp Vanilla Extract

½ cup Coconut Sugar

3 tbsps Ghee

½ cup Almond Flour

½ cup Cacao Powder (or cocoa powder)

1 tsp Baking Soda

½ tsp Sea Salt

1/3 cup Dark Chocolate Chips

Direction

1. Preheat the oven to 350ºF (177ºC). Add the avocado, eggs, vanilla, coconut sugar and ghee to a food processor or blender and mix well until combined.
2. Add the almond flour, cacao powder, baking soda and sea salt. Process again until combined. Stir in the chocolate chips, reserving some to place on top.
3. Line a pan with parchment paper and pour brownie batter in. Smooth the top down and sprinkle the remaining chocolate chips on top. Bake for 18 to 20
4. Remove from the oven and let cool before slicing. Enjoy!

Notes

Avocado: One medium avocado is equal to approximately one cup of mashed avocado.

No Ghee: Use coconut oil or coconut butter instead.

Pan Size: For 12 servings, we used a 9 x 9-inch pan

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2 Servings

40 minutes

Ingredients

2 ½ cups Butternut Squash (peeled, seeded, and cubed)

1 bulb Fennel (medium, trimmed and sliced)

1 tbsp Extra Virgin Olive Oil

Sea Salt & Black Pepper (to taste)

1 cup Plain Coconut Milk

2 cups Vegetable Broth

2 tsps Cumin

½ tsp Turmeric

Direction

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Spread the squash and fennel on the baking sheet in a single layer. Drizzle with oil, season with salt and pepper, and toss until the vegetables are evenly coated. Roast for 25 to 30 minutes, or until the vegetables are tender and slightly caramelized.

3. Transfer to a blender or food processor. Add the coconut milk, broth, cumin, turmeric, and season with salt and pepper. Blend the mixture until smooth and creamy, venting as needed for heat to escape.

4. Transfer the blended soup to a large pot and heat over medium heat until warmed through, for about four to five minutes. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving is approximately two cups.

Additional Toppings: Seeds like hemp, sunflower, or pumpkin. Green onions and/or fresh herbs like dill, chives, basil, and cilantro

4 Servings

25 minutes

Ingredients

2 tbsps Extra Virgin Olive Oil

2 Carrot (large, diced)

3 stalks Celery (diced)

1 Yellow Onion (large, diced)

454 grams Extra Lean Ground Turkey

2 tbsps Italian Seasoning

1.3 liters Bone Broth

3 cups Diced Tomatoes (from the can,

with juices)

1 cup White Navy Beans (rinsed and

drained)

4 cups Baby Kale

Direction

1. Heat the oil in a large pot over medium-high heat. Sauté the carrots, celery, and onion for five minutes, stirring often.
2. Add the turkey, breaking it up as it cooks. Cook for five more minutes.
3. Add the Italian seasoning and cook for one more minute. Add the broth, tomatoes, and beans and bring to a boil. Reduce the heat to low and simmer for 10 minutes. Add the kale and stir until wilted, about two minutes.
4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to five days or freeze for up to three months.

Serving Size: One serving is equal to approximately two cups.

Make it Vegan:Use plant-based protein in place of ground turkey. Use vegetable broth instead of bone broth.

More Flavor: Season with salt and black pepper, garlic, red chili flakes, and/or fresh basil.

Additional Toppings: Fresh basil and green onions

6 Servings

1 hour

Ingredients

½ Apple (diced small)

1 tbsp Water

1 tbsp Maple Syrup (plus more for

garnish)

½ cup Cinnamon (plus more for

garnish)

½ cup Oats (rolled)

2 tbsps Vanilla Protein Powder

1 cup Plain Greek Yogurt

1 tbsp Hemp Seeds

Directions

1. Combine the apples, water, syrup, and cinnamon in a saucepan. Cover and cook over low heat until the apples are soft, about 10 to 12 minutes.
2. Cook the oats according to the package directions.
3. Stir the protein powder into the yogurt.
4. Top the oatmeal with Greek yogurt, warm apples, and hemp seeds. Add extra cinnamon and maple syrup, if desired. Enjoy!

Notes

Leftovers: Best enjoyed immediately. Refrigerate for up to three days and reheat before serving.

Serving Size: One serving is approximately two cups.

Additional Toppings: Cinnamon, chia seeds, ground flax seeds, nuts.

Nutrition

Calories 535

Fat 13g

Carbs 68g

Fiber 8g

Sugar 28g

Protein 40g

Cholesterol 36mg

Sodium 166mg

Vitamin A 1304IU

Vitamin C 19mg

Calcium 625mg

Iron 4mg

6 Servings

1 hour

Ingredients

1 ½ tbsps. Extra Virgin Olive Oil

2 stalks Celery (chopped)

1 Carrot (large, peeled, chopped)

1 Yellow Onion (medium, chopped)

2 Garlic (large clove, minced)

½ tsp Sea Salt

1 tsp Dried Thyme

6 cups Chicken Broth

350 grams Chicken Thighs (bone-in, skin removed, trimmed)

1 cup Brown Rice Macaroni (dry)

Directions

1. Heat the oil in a large pot over medium heat. Add the celery, carrot, and onion to the pot and cook for eight to 10 minutes until softened. Add the garlic, salt, and thyme to the pot. Stir to combine and cook for another minute.
2. Add the broth and then place the chicken in the pot. Bring the soup to a gentle boil and simmer for about 20 minutes or until the chicken is cooked through and pulls easily.
3. Meanwhile, cook the pasta according to package directions.
4. Remove the chicken from the pot and shred the cooked chicken thighs with two forks until no large pieces remain. Return the chicken to the pot.
5. Season the soup with additional salt if needed. To serve, divide the soup between bowls and stir in the cooked macaroni. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.

Serving Size: One serving is approximately one cup of soup and 1/4 cup of macaroni.

More Flavor: Add other dried herbs and spices, like parsley, sage, or oregano.

Chicken Broth: A low sodium chicken broth was used to create this recipe. Adjust salt to taste if needed. Add more broth if thick soup is desired.

No Brown Rice Macaroni: Use another pasta noodle instead.

More Veggies: Add spinach or kale, bell pepper, mushrooms, potatoes, or peas

2 Servings

30 minutes

Ingredients

5 cups Vegetable Broth, Low Sodium (divided)

½ White Onion (large, chopped)

2 Garlic (cloves, minced)

2 tsps Herbes de Provence

2 Sweet Potato (large, cut into cubes)

1 ¾ cups Cannellini Beans (drained, rinsed)

4 cups Kale Leaves (chopped) Sea Salt & Black Pepper (to taste)

Direction

1. Heat a large pot over medium heat and add a splash of vegetable broth. Once hot add the onion and sauté for about five minutes, until softened. Add the garlic and herbes de provence and cook for one minute, until fragrant.
2. Add the sweet potato, beans, and remaining vegetable broth and bring to a boil. Reduce the heat to low and simmer, covered, for about 15 minutes, until the potato is softened.
3. Add the kale and cook for an additional five minutes. Season with salt and pepper. Divide evenly between bowls, and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving is equal to approximately 1 1/2 cups.

Additional Toppings: Top with fresh herbs such as parsley