Thai Carrot Soup

Ingredients:

• 2 Tbsp olive oil, coconut oil, or ghee
• 1 large onion, diced
• about 1 inch slice of fresh ginger, peeled and grated (about 1 tsp)
• 1 1/2 tsp curry
• 1/2 tsp salt
• 3 to 4 cups broth or water
• 2 pounds carrots, peeled and chopped into coins
• 1/4 cup coconut oil (or other milk)
• 1 to 2  tbsp of fresh lemon juice (optional)

Directions:

1. place a stock pot on medium heat.

2. Once the pot is warm, add the oil. 

3. Add the onions and cook for 5 to 10 minutes, or until they are becoming translucent. 

4. Add the spices and salt to the onions, stir to coat them evenly.

5. Add the stock or water, and the carrots.

6. Bring the soup to a boil and then simmer for 15 minutes or until carrots are tender throughout. 

7. Add the coconut milk and stir to blend well. 

8. Optionally, add the lemon juice and stir to blend well. 

9. Blend the soup with a blender stick, or do it in batches using a blender. 

10. Serve with goat cheese, lemon yogurt, pesto, roasted cauliflower, rice, or just have it plain. 

Makes about 4 servings

Nutrients per serving:

Calories: 201

Fat: 11g

Fat: 27g

Fiber: 7g

Protein: 3g

Sodium: 483 mg

recipe source: www.comfybelly.com

 

Dr. Oz's No Bake Energy Bars

Ingredients:

• 1 cup quick-cook oats, uncooked
• 1/3 cup dried tart cherries (or other dried fruit)
• 1/2 cup all natural nut butter (peanut, almond, sunflower, cashew)
• 3 Tbsp honey
• 1 tsp vanilla

Directions

1. Mix all ingredients together in a bowl.

2. Spread the mixture in a pan and refrigerate for 2 hours.

3. Slice and enjoy! Return uneaten bars to fridge for storage.

Makes about 6-8 servings

Nutrients Per Serving (based on 8 servings)

Calories:  177

Protein: 6 g

Fat: 9 g

Carbohydrate: 22 g

Fiber: 2 g

Sodium: 76 mg

Potassium: 192 mg

Vegan Butter Chicken (with tofu)

Ingredients:

• 1/2 cup raw cashews + 1/2 cup unsweetened almond milk
• 2 Tbsp coconut oil
• 1 Tbsp fresh ginger, minced
• 3 cloves garlic, minced
• 1 white onion, finely diced
• 2 tsp chili powder
• 1 tsp turmeric
• 1 tsp ground coriander 
• 1/2 tsp cumin
• 1/2 tsp cinnamon
• 1 Tbsp pure maple syrup
• 1- 28 oz can no salt added diced tomatoes with juice
• 1 package organic extra firm tofu, pressed and cubed
• 1/2 tsp salt
• 1/2 tsp pepper

Instructions

1. Press tofu for at least 20 min (fold a dish cloth around the block of tofu and set a few heavy books or plates on top of it to press out all the water)

2. Place the cashews and almond milk in a high speed blender and mix until completely smooth, set aside. 

3. In a large pan, heat coconut oil over medium heat.

4. Add the ginger, garlic, and onion and cook for 5 min while stirring. 

5. Add all the spices and cook for a few more minutes. 

6. Add the diced tomatoes, maple syrup, cubed tofu, and cashew mixture. Mix well and simmer for 10 minutes.

7. Serve with rice and fresh cilantro

Makes about 4 servings

Nutrients Per Serving:

Calories: 264

Protein: 6.8 g

Fat: 16.5 g

Carbohydrate: 25 g

Fiber: 4  g

Sodium: 358 mg

Potassium: 686 mg

recipe source: www.runningonrealfood.com

Ideas for Spicing Up Your Food

Mint Sauce

Mix 4 Tbsp of fresh mint with 1 Tbsp super fine sugar, 1 Tbsp boiling water and 2 tsp wine vinegar. Drizzle over vegetables or rice.


Easy Curry Sauce

1 Tbsp curry powder
1 Tbsp flour
1 Tbsp butter
1/4 tsp salt
1 Cup soy or rice milk

Mix together butter and flour until mixed. Stir in curry powder. Melt this slowly in milk, stirring until dissolved to avoid lumps (if lumps happen, process in a blender until smooth). Use this very basic and easy sauce on cooked poultry, shrimp, tofu, cooked veggies, pasta, rice, or leftovers.

Basic Salad Dressing

Blend together in blender: 1 cup chopped basil, 1/3 cup olive oil, juice of 1 lemon, 1 garlic clove grated, 2 Tbsp apple cider vinegar, 2-3 Tbsp of honey or agave nectar and 1 1/2 tsp salt.

Paleo Bread

Ingredients:

• 2 large plantains, peeled and broken into chunks
• 2 eggs
• 1 Tbsp olive oil, or more to taste
• sea salt to taste

Directions:

1. Preheat oven to 350 degrees F. Line a baking sheet with a silicone baking mat or parchment paper. 

2. Blend plantain, eggs, olive oil, and salt in a food processor until smooth, scraping down sides occasionally. Spread plantain mixture into a rectangle about 1/2 inch thick onto the prepared baking sheet; sprinkle salt over the top. 

3. Bake in the preheated oven until bread is lightly browned and holds together, about 15 minutes. Cool on pan for about 5 minutes before slicing with a pizza cutter. 

Makes about 6 servings

Nutrients Per Serving:

Calories: 114

Protein: 2.6 g

Fat: 4 g

Carbohydrate: 19.1 g

Fiber: 1.4 g

Sodium: 62 mg

Potassium: 317 mg

Bell Pepper and Chickpea Salad

Ingredients:

• 1 tbsp lemon
• 3 tbsp extra-virgin olive oil
• 3 tbsp tahini
• 2 tbsp white wine vinegar
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp pepper
• 1 yellow pepper, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 2 can chickpeas, drained and well-rinsed
• 1 cucumber, peeled and diced
• 2 cups lightly packed parsley, finely chopped
• ½ cup raisins

Directions

1. Place all ingredients in a large bowl and mix well.

2. Store leftovers in fridge for up to 3 days

makes about 4 servings

Nutrients per serving (approx.):

Calories: 379

Protein: 12 g

Fat: 20 g

Carbohydrate: 44 g

Fiber: 8 g

Sodium: 584 mg

Potassium: 707 mg

Cranberry Pecan Energy Balls

Ingredients:

• 2 cups pecans
• 1 cup dried dates, pitted, roughly chopped
• 3/4 up dried cranberries
• 1/4 tsp each cinnamon, nutmeg, and ginger
• 3/4 cup shredded coconut, unsweetened

Directions: 

1. Place pecans, dates, cranberries, and spices in a food processor bowl fitted with an "s" blade.

2. Process for at least 1 minute, pausing and pulsing as needed to break down mixture.

3. Once mixture has become thick and sticky, begin rolling into small, 1- inch balls

4. Roll balls in shredded coconut and store at room temperature for 3 days or in the refrigerator for up to a week. 

Makes about 18 balls

Nutrients per ball:

Calories: 161

Protein: 2 g

Fat: 9 g

Carbohydrate: 13 g

fiber: 3 g

sodium: 1 mg

Roasted Garbanzo Beans

Ingredients:

• 1 can garbanzo beans, drained and rinsed
• 1 1/2 tablespoon olive oil (or allowed oil)
• 1/2 teaspoon salt
• 1/2 teaspoon chili powder (or allowed seasoning)
• 1/4 teaspoon cayenne pepper (or allowed seasoning)
• zest of 1 lime (or in the case of LEAP zest of 1 lemon)

Mix all ingredients together. Spread on baking pan. Bake at 400 for 20 minutes. Stir and continue baking for 10 - 15 minutes or until crunchy.

Keeps great in an airtight container.

Makes about 8 servings

Nutrients Per Serving:

Calories: 160

Protein: 7 g

Fat: 5 g

Carbohydrate: 23 g

Fiber: 7 g

Sodium: 158 mg

Potassium: 332 mg

No Bake Cocoa Lemon Energy Bites and Truffles

Ingredients:

• 1 cup pecans
• 2 Tbsp cocoa powder
• 1 Tbsp + 1 tsp pure maple syrup
• 2 tsp lemon juice
• 1 tsp lemon zest
• 1 tsp ground cinnamon
• 1/4 tsp pure vanilla extract
• 1/8 tsp sea salt

For Energy Bites add:

• 1/2 cup oats

For Truffles add:

• 1/3 cup pecans
• 3 Tbsp hemp hearts

Directions:
1. Combine all ingredients {depending upon which version you are making} in a food processor, and process until mixture is sticky and well combined.
2. Shape mixture in to 10 ~ 1-inch balls, and place on a tray or plate lined with parchment paper. You can eat them immediately, or place them in the freezer for at least 10 minutes {you can store them in the freezer as well} before eating.


Makes about 10 energy bites or truffles


Nutrients Per Energy Bite:
Calories: 43
Protein: 1 g
Fat: 2.4 g
Carbohydrate: 5.3 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 60 mg


Nutrients Per Truffle:
Calories: 45
Protein: 1.5 g
Fat: 3.4 g
Carbohydrate: 3 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 46 mg


recipe source: http://www.eastewart.com/recipes-and-nutrition/no-bake-cocoa-lemon-energy-bites-cocoa-lemon-truffles/

Breakfast Quinoa Pudding

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1/4 cup milk
• 1 Tbsp honey
• 1/4 tsp cinnamon
• 1/4 tsp vanilla
• 1/2 Tbsp butter

Directions:
Rinse quinoa under cool water. Heat quinoa and water in a medium saucepan to a boil. Reduce heat, cover and simmer for 10-15 minutes until soft. Stir in remaining ingredients.


Makes about 2 servings

Nutrients Per Serving:
Calories: 222
Protein: 6.7 g
Fat: 6 g
Carbohydrate: 36 g
Fiber: 3 g
Sodium: 41 mg
Potassium: 252 mg

Turkey Taco Chili

Ingredients:

• 1 Tbsp olive oil
• 3 stalks celery, diced
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 lbs ground turkey
• 2- 14 ounce cans of kidney beans drained and rinsed
• 1- 28 ounce can crushed tomatoes
• 1- 16 ounce jar of salsa
• 1- 8 ounce can of tomato paste
• 2 cups frozen corn
• 1 package taco seasoning (or homemade)
• 1 Tbsp cumin
• 1 Tbsp chili powder

Directions:
1. heat olive oil in large soup pot over medium-high heat. Add the celery and onion and cook until just tender and fragrant, about 5 minutes. Add the garlic and ground turkey. Cook until turkey is browned, about 5 more minutes. Do not drain.
2. Add in the kidney beans, crushed tomatoes, salsa, tomato paste, corn, taco seasoning, cumin, and chili powder. Bring to a boil, reduce heat and simmer for 30-45 minutes, or until thick and bubbly. Serve.


* can also be cooked in a crock pot. Just toss everything in and cook on low for 6-8 hours or high for 4-6 hours, making sure to stir it a few times.


Makes about 8 servings


Nutrients per serving:
Calories: 207
Protein: 11 g
Fat: 5.4 g
Carbohydrate: 31 g
Fiber: 7 g
Sodium: 374 mg
Potassium: 633 mg


Recipe source: http://backtoherroots.com/2014/09/19/turkey-taco-chili/

Homemade Taco Seasoning

Ingredients:

• 1 Tbsp chili powder
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/8-1/4 tsp red pepper flakes
• 1/4 tsp oregano
• 1/2 tsp paprika
• 2 tsp cumin
• 1 tsp salt
• 1 tsp black pepper

Mix all ingredients together

Strawberry Cupcakes

Ingredients:

• 1/2 cup coconut flour
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 5 eggs
• 1/2 cup honey
• 1 Tbsp vanilla extract
• 1/2 cup finely chopped strawberries

Directions:

1. In a food processor, pulse together coconut flour, salt, and baking soda
2. Pulse in eggs, honey, and vanilla until thoroughly combined
3. Remove blade from food processor, stir in strawberries by hand
4. Line a muffin pan with paper liners and scoop ¼ cup batter into each
5. Bake at 350° for 24-26 minutes
6. Cool and serve

Makes 9 cupcakes


Nutrients per cupcake:
Calories: 99
Protein: 3.2 g
Fat: 2.5 g
Carbohydrate: 16.5 g
Sodium: 157 mg
Potassium: 57 mg


recipe source: www.elanaspantry.com

Lemon Basil Cookies

Ingredients:

• 2 cups blanched almond flour
• 1/4 tsp celtic sea salt
• 1/4 tsp baking soda
• 1/4 cup coconut butter
• 1/4 cup honey
• 1 Tbsp chopped fresh basil
• 1 tsp lemon zest

Directions

1. Combine almond flour, salt, and baking soda in a food processor. 

2. Pulse in coconut butter, basil, and lemon zest.

3. Scoop dough one level tablespoon at a time into a parchment paper lined baking sheet.

4. Press balls of dough down to flatten.

5. Bake at 350 F for 6-10 minutes.

6. Cool for 2 hours.

Makes 18 cookies

Nutrients Per Cookie

Calories: 84

Protein: 3 g

Fat: 6.7 g

Carbohydrate: 3 g

Fiber: 1.3 g

Sodium: 106 mg

Potassium: 40 mg

recipe source: http://elanaspantry.com/lemon-basil-cookies/

Carrot Cake Cupcakes

Ingredients:

• 1 1/2 cups blanched almond flour
• 1/2 tsp celtic sea salt
• 1/2 tsp baking soda
• 1/2 Tbsp ground cinnamon
• 3 eggs
• 2 Tbsp grapeseed oil or palm shortening (can also substitute another kind of fat)
• 1/4 cup agave nectar or honey (or other sweetener)
• 1 1/2 cups carrots, grated
• 1/2 cup pecans, chopped

Directions:

1. In a large bowl, combine almond flour, salt, baking soda, and cinnamon.

2. In a separate bowl, mix together eggs, oil, and agave.

3. Stir carrots and pecans into wet ingredients.

4. Stir wet ingredients into dry.

5. Scoop a heaping 1/4 cup batter into a paper lined muffin pan.

6. Bake at 325 F for 18-22 min.

7. Cool to room temperature and spread with frosting if desired.

Makes about 10 cupcakes

Nutrients Per Cupcake (without frosting)

Calories: 151

Protein: 5.4 g

Fat: 12 g

Carbohydrate: 5.6 g

Fiber: 2.4 g

Sodium: 192 mg

Potassium:72 mg

Cream Cheese Frosting:

Ingredients:

• 4 ounces cream cheese, softened to room temperature
• 3 Tbsp honey
• 3 Tbsp heavy cream

Directions:

1. combine cream cheese and honey in a medium bowl until well blended. 

2. Whip in heavy cream until frosting is nice and thick.

3. Spread over cupcakes. 

recipe source: http://elanaspantry.com/carrot-cake-cupcakes/

Choclate Chia Pudding Cups

*Good for after phase 5 when chia can be added back into diet.


Ingredients:

• 3 cups milk (cows, almond, coconut, rice, soy, hemp...)
• 1/2 cup chia seeds
• 1/3 cup honey or maple syrup
• 1/4 cup unsweetened cocoa powder
• Pinch of salt

Directions
     1. Whisk together all ingredients until well combined. Refrigerate pudding until thick- about 3 hours.
     2. Stir the mixture well, then spoon the pudding into individual serving cups. Cover and chill in fridge until ready to eat.


Makes 12 pudding cups (4 ounces each)


Nutrients per serving (using cows milk):
Calories: 83
Protein: 3.4 g
Fat: 3.2 g
Carbohydrate: 14 g
Fiber: 2.3 g
Sodium: 41 mg
Potassium: 100 mg