Paleo Dec 16 6 days
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No-Oatmeal No-Oatmeal AIP Vanilla Breakfast AIP Vanilla Breakfast AIP Vanilla Breakfast Scrambled Ham and t
s Shake Shake Shake Eggs a f k a e r B
Meat Muffins Meat Muffins Meat Muffins Meat Muffins Meat Muffins Green Pineapple Ginger Smoothie with Aloe 1
k c a n S
Fennel, Radicchio & Italian Quiche Fennel, Radicchio & Greek Chicken Salad Meatloaf Spaghetti Squash with Grapefruit Salad Grapefruit Salad Kale Pesto h c n u
L Rutabaga Mash Simple Pork Tenderloin
Dark Chocolate Berry Apple with Nut/Seed Dark Chocolate Berry Apple with Nut/Seed Dark Chocolate Berry Apple with Nut/Seed Chia Pudding Keto Butter Chia Pudding Keto Butter Chia Pudding Keto Butter 2
k c a n S
Italian Quiche Red Thai Coconut Curry Greek Chicken Salad Meatloaf Spaghetti Squash with Spinach & Goat Cheese Prawns Kale Pesto Stuffed Mushrooms r e n n i Low Carb Crust Steamed Broccoli Roasted Sweet Potato Rutabaga Mash Simple Pork Tenderloin Roasted Garlic Chicken D Rounds Thighs
Karen Martel [email protected] Paleo Dec 16 98 items
Fruits Vegetables Bread, Fish, Meat & Cheese
3 Apple 4 cups Baby Spinach 2 pieces Back Bacon
1/2 Avocado 1/2 cup Basil Leaves 1 1/4 lbs Chicken Breast
3/4 cup Blueberries 4 cups Broccoli 1 lb Chicken Thighs With Skin
2 Grapefruit 1 stalk Celery 1/2 cup Goat Cheese
2 Lemon 4 cups Cherry Tomatoes 1/2 cup Mozzarella Cheese
1 Lime 2 tbsps Chives 2 lbs Pork Tenderloin
3/4 cup Raspberries 1 Cucumber 20 Prawns
1 bulb Fennel 3 pieces Prosciutto
Breakfast 12 Garlic 4 lbs Regular Ground Beef
1 Garlic Cloves 1/3 cup All Natural Almond Butter 2 tsps Ginger Condiments & Oils 3 tbsps Maple Syrup Or Raw Honey 1/2 cup Green Bell Pepper 0 Stevia To Taste 3 2/3 tbsps Balsamic Vinegar 1 1/2 cups Kale Leaves 3 tbsps Coconut Aminos 1/4 cup Mint Leaves Seeds, Nuts & Spices 1 1/2 tbsps Coconut Oil 2/3 cup Mushrooms 1 tbsp Dijon Mustard Black Pepper 1/4 tsp 1 tbsp Parsley 1 1/8 cups Extra Virgin Olive Oil Chia Seeds 1/2 cup 3 cups Radicchio 1 cup Pitted Kalamata Olives Cinnamon 1/4 tsp 3/4 cup Red Onion 2 tbsps Thai Red Curry Paste Clean Steak Seasoning 2 tsps 4 cups Rutabaga 1 tbsp Worcestershire Flax Meal 2 tbsps 2 tbsps Shallot 2 tbsps Fresh Rosemary 1 Spaghetti Squash Cold Greek Seasoning 2 tbsps 2 Sweet Potato Hazelnuts Butter 1/3 cup 16 White Button Mushrooms 3 2/3 tbsps Hemp Seeds Coconut Butter 1/4 cup 1/4 cup White Onion 3 tbsps Oregano Egg 2 tsps 1 Yellow Bell Pepper 7 Pine Nuts Eggs 1/4 cup 1 Yellow Onion 2 Sea Salt Grapefruit Juice 1 1/16 tbsps 1 cup Zucchini 2 tbsps Sea Salt & Black Pepper Organic Cream 1/4 tsp 1 Zucchini 1 cup 2 Sea Salt & Black Pepper 2 1/2 cups Unsweetened Almond Milk
1/4 cup Walnuts Boxed & Canned Other Frozen 1 Coconut Cream Collagen Peptides 1 1/2 cans Cold Canned Coconut Milk 3 tbsps Frozen Banana Ice Cubes 1 1/2 1 can Organic Coconut Milk 4 Frozen Pineapple Pure Aloe Juice 1 cup 1/2 tsp Sea Salt And Black Pepper 1 1/2 fl ozs 1/2 cup Frozen Spinach 1 1/4 cups Water Baking
1 tbsp Alcohol Free Vanilla
Karen Martel [email protected] 1 1/4 cups Almond Flour
2 tsps Arrowroot Powder
1 1/2 tbsps Cocoa Powder
1/2 cup Coconut Flour
2 tbsps Monk Fruit Sweetener
1 tsp Raw Honey
1/4 cup Unsweetened Shredded Coconut
1 1/3 tsps Vanilla Extract
1/4 tsp Xanthum Gum
Karen Martel [email protected] No-Oatmeal 12 ingredients · 10 minutes · 2 servings
Directions Ingredients
1. Add all ingredients (except maple syrup, walnuts, and vanilla extract) to a medium size 1 cup Unsweetened Almond Milk sauce pan over medium to low heat. 1/4 cup Hemp Seeds 2. Mix well. It will start to thicken up right away but keep stirring until it's warmed through no 1/4 cup Almond Flour more than 5 minutes. 1/4 cup Unsweetened Shredded Coconut 3. Remove from heat and stir in the vanilla. 2 tbsps Flax Meal (grind whole flax in coffee 4. Pour into bowls and top with coconut cream, sweetener if desired, and chopped walnuts grinder) (or nuts of choice). 2 tbsps Chia Seeds Notes 1/16 tsp Sea Salt (just a pinch) 2 tbsps Monk Fruit Sweetener (opt, or sweetener Meal Prep: of choice) Add all dry ingredients to container to have on hand for quick prep. Or prepare the night 1 tsp Vanilla Extract before to have in fridge for quick reheat. 1/4 cup Walnuts (chopped, or whatever nuts you Fruit: want) Add chopped fruit or berries (for lower carb option). 1/4 tsp Cinnamon (to top) 1 Coconut Cream (for serving)
Karen Martel [email protected] AIP Vanilla Breakfast Shake 6 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Add all ingredients into a high powered blender except melted coconut butter. Blend on 1/2 Frozen Banana high until combined. Pour coconut butter in while blending to ensure it doesn't solidify at 1/2 can Cold Canned Coconut Milk the bottom. 1 tbsp Coconut Butter (melted, or coconut oil or 2. If you do not have coconut butter, you can use unsweetened coconut flakes instead and MCT) combine with all ingredients at the same time. 1 tsp Alcohol Free Vanilla
1 tbsp Maple Syrup Or Raw Honey (or less, to taste)
1 tbsp Collagen Peptides
Karen Martel [email protected] Scrambled Ham and Eggs 6 ingredients · 8 minutes · 2 servings
Directions Ingredients
1. In a skillet, fry diced back bacon until slightly brown on both sides. Remove from pan and 6 Egg put to the side. 2 pieces Back Bacon 2. In the same skillet, melt the butter and turn to medium low heat. 2 tbsps Chives (chopped) 3. In a bowl, crack eggs and add water, salt, pepper and chives. With a whisk or fork, mix 1/4 tsp Sea Salt & Black Pepper until completely combined. 2 tsps Butter 4. Pour into hot and buttered pan. Add ham. With a spatula, stir slowly scraping the bottom of the pan until eggs are completely cooked but not browning. Note: Add grated cheese if 1 tbsp Water you want. Turn off the heat and put a lid to melt cheese.
Karen Martel [email protected] Meat Muffins 13 ingredients · 1 hour · 6 servings
Directions Ingredients
1. Preheat oven 375 degrees. In a medium saucepan heat olive oil over medium high heat. 2 lbs Regular Ground Beef Add onions, garlic, celery, zucchini sauté for a few minutes then add oregano, parsley, 1 Egg (Beaten. Remove for autoimmune . ) balsamic, salt and pepper. Continue cooking for another minute then remove from heat. 1 Zucchini (Shredded ) 2. In a large bowl add ground beef, egg, dijon, worchestire sauce, cooked vegetables and mix thoroughly. 1 Yellow Onion (Diced )
3. Place equal amounts into a 12 tin muffin tray. Cook for 45 minutes or cooked through. 1 stalk Celery (Diced) 2 Garlic
Notes 2 tsps Oregano 1 tbsp Parsley Barbeque Sauce Brush the tops with your favourite barbeque sauce. 1 tbsp Dijon Mustard 1 tbsp Worcestershire
1 tbsp Extra Virgin Olive Oil 2 tsps Balsamic Vinegar 1 Sea Salt & Black Pepper (To taste )
Karen Martel [email protected] Green Pineapple Ginger Smoothie with Aloe 7 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Add water, aloe, kale and ginger to a high-speed blender and blend until kale is pureed. 1 cup Water
2. Add remaining ingredients and blend until smooth. Serve immediately. 1 1/2 fl ozs Pure Aloe Juice 1/2 cup Kale Leaves (finely chopped)
Notes 2 tsps Ginger (peeled and grated)
1 cup Frozen Pineapple (chunks) No Aloe Juice Use fresh aloe leaf gel or coconut water instead. 1/2 Avocado (fresh or frozen)
Likes it Sweet 4 Ice Cubes Add raw honey to taste.
Karen Martel [email protected] Fennel, Radicchio & Grapefruit Salad 10 ingredients · 25 minutes · 4 servings
Directions Ingredients
1. Add the sliced fennel, radicchio and shallot to a large salad bowl. 1 bulb Fennel (cored and thinly sliced)
2. In a small bowl, combine the grapefruit juice, extra virgin olive oil, honey, and sea salt. 3 cups Radicchio (thinly sliced) Mix well. 2 tbsps Shallot (thinly sliced) 3. Add the grapefruit slices, mint and hazelnuts to the salad bowl and drizzle with the 2 tbsps Grapefruit Juice dressing. Enjoy! 1/4 cup Extra Virgin Olive Oil Notes 1 tsp Raw Honey 1/8 tsp Sea Salt No Radicchio 2 Grapefruit (peeled and pulled apart into pieces) Use endive or romaine lettuce instead. 1/4 cup Mint Leaves (thinly sliced) No Grapefruit Use navel orange instead. 1/3 cup Hazelnuts (toasted and chopped)
No Honey Use maple syrup instead.
Karen Martel [email protected] Dark Chocolate Berry Chia Pudding Keto 7 ingredients · 3 hours · 3 servings
Directions Ingredients
1. In a mixing bowl combine the chia seeds and cocoa powder. Whisk to combine. Then 1/3 cup Chia Seeds slowly whisk in almond milk until all the cocoa powder is dissolved. Next, whisk in the 1 1/2 tbsps Cocoa Powder Stevia and vanilla. 1 1/2 cups Unsweetened Almond Milk 2. Cover the bowl and refrigerate for at least 3 hours, or overnight. Stevia To Taste 3. For serving, divide chia pudding equally between bowls and top with berries. Enjoy! 1/3 tsp Vanilla Extract Notes 3/4 cup Blueberries 3/4 cup Raspberries No Berries Use any type of chopped fruit instead.
Storage Keeps well in the fridge up to 5 days.
Karen Martel [email protected] Apple with Nut/Seed Butter 2 ingredients · 3 minutes · 1 serving
Directions Ingredients
1. Cut apple into slices and remove the core. Dip into almond butter and enjoy! 1 Apple
2 tbsps All Natural Almond Butter ( or any natural Notes nut or seed butter)
Keep it Fresh To avoid brown apple slices, assemble the slices back into the shape of the apple and tie an elastic band around it.
Karen Martel [email protected] Italian Quiche 8 ingredients · 50 minutes · 6 servings
Directions Ingredients
1. In a skillet, saute the prosciutto, green pepper and mushroom. 3 pieces Prosciutto (chopped)
2. In a separate bowl, mix egg and cream. Add salt and basil. 1/2 cup Green Bell Pepper (diced) 3. Pour the egg and cream mixture into the quiche. Evenly distribute the prosciutto mixture 1/3 cup Mushrooms (sliced) into the quiche and sprinkle with cheese. 1 tbsp Basil Leaves (chopped fine, or 1 tsp dry) 4. Cover with foil and put in the oven and bake for 40-45 min till centre of quiche is not 1 cup Organic Cream (or canned coconut milk jiggly. for paleo) 5. Let rest before serving. 2 Eggs
1/2 cup Mozzarella Cheese (grated, omit for paleo)
1/2 tsp Sea Salt
Karen Martel [email protected] Low Carb Crust 7 ingredients · 18 minutes · 6 servings
Directions Ingredients
1. Heat oven to 350. Add all dry ingredients to a food processor and pulse a few times to 1 cup Almond Flour mix. 1/3 cup Coconut Flour 2. Pulse in chunks of butter. 1/4 tsp Xanthum Gum 3. Once mixture is mixed till crumbly, add in water a tbsp at a time. Dough should come 2 tsps Arrowroot Powder together. If 3 tbsp is not enough, add more a tbsp at a time. 1/3 tsp Sea Salt 4. Grease pie plate lightly. 3 tbsps Butter (or ghee) 5. Dump pie dough into the plate. Get a square of parchment paper and a spoon. With the parchment placed over the dough, press the dough evenly all over and up the sides. 3 tbsps Water (or more to form dough)
6. When the dough is pressed out, pierce all over with a fork. Place in oven and bake for 10 min. Dough will be cooked but not brown.
Karen Martel [email protected] Red Thai Coconut Curry Prawns 8 ingredients · 20 minutes · 6 servings
Directions Ingredients
1. Heat the coconut oil in a medium-sized pot on the stovetop over medium heat. Saute the 20 Prawns (deveined) red onions until translucent. Add in peppers and stir. 2 tbsps Thai Red Curry Paste (to taste as some 2. Add the prawns, red curry paste and coconut milk, and bring it to a simmer. Add the red curry paste is very hot!) spinach simmer till prawns are cooked through. 1 tbsp Coconut Oil
1/2 cup Red Onion (finely diced) Notes 1 can Organic Coconut Milk (canned, full fat)
Optional Garnishes 4 cups Baby Spinach Sea salt, pepper, lime juice and/or chopped cilantro. 1 Lime Serve it With 1 Yellow Bell Pepper (sliced) Rice, quinoa or cauliflower rice.
Add Veggies Serve it with wilted kale, roasted asparagus or green peas.
Karen Martel [email protected] Steamed Broccoli 1 ingredient · 10 minutes · 4 servings
Directions Ingredients
1. Set broccoli florets in a steamer over boiling water and cover. Steam for about 5 4 cups Broccoli (chopped into florets) minutes, or until tender. Enjoy!
Notes
More Flavour Toss in olive oil and season with your favourite spices.
Serve It With Shredded Chicken or Ginger Steamed Cod Fillets.
Karen Martel [email protected] Greek Chicken Salad 10 ingredients · 45 minutes · 4 servings
Directions Ingredients
1. Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallow bowl or 2 tbsps Greek Seasoning ziploc bag. Add the chicken breasts and marinate for 20 minutes or overnight. 1 Lemon (juiced) 2. Preheat a grill or skillet over medium heat. Remove chicken from the marinade and cook 1/4 cup Extra Virgin Olive Oil for 10 to 15 minutes per side, or until chicken is cooked through. 1 1/4 lbs Chicken Breast (boneless, skinless) 3. While the chicken is cooking, make the salad by combining the cherry tomatoes, cucumbers, red onion, olives, balsamic vinegar, remaining olive oil, salt, and pepper. Mix 3 cups Cherry Tomatoes (halved) well. 1 Cucumber (diced) 4. Divide the salad and chicken between plates. Enjoy! 1/4 cup Red Onion (finely diced) 1 cup Pitted Kalamata Olives (chopped) Notes 3 tbsps Balsamic Vinegar
More Carbs Sea Salt & Black Pepper (to taste) Mix quinoa into the salad or serve with roasted potatoes.
Cheese Lover Sprinkle with feta cheese.
No Greek Seasoning Use Italian seasoning instead.
Karen Martel [email protected] Roasted Sweet Potato Rounds 2 ingredients · 35 minutes · 4 servings
Directions Ingredients
1. Preheat oven to 425ºF (218ºC) and line a baking sheet with parchment paper. 2 Sweet Potato (medium, washed and scrubbed)
2. Slice the sweet potatoes into 1/2 inch rounds and place them on the baking sheet. 1 1/2 tsps Coconut Oil 3. Brush the slices with melted coconut oil, then flip them over and repeat.
4. Place in the oven and bake for 30 to 35 minutes, flipping them at the halfway point. The rounds should be starting to brown on each side.
5. Remove from oven. Season them with your favourite spices (we like sea salt and cinnamon) and enjoy!
Notes
Serve Them As A side dish, with guacamole, or with our Vegan Ranch Dressing for dipping. You can also use them as a burger bun replacement!
Karen Martel [email protected] Meatloaf 9 ingredients · 1 hour · 6 servings
Directions Ingredients
1. Preheat oven to 350. 2 lbs Regular Ground Beef
2. In a frying pan, add oil and fry onion and mushrooms until onions are clear. 1 cup Zucchini (grated) 3. Add all ingredients, including onions and mushrooms to a large bowl. With clean hands, 1/4 cup Mushrooms (chopped small) mix well. 1/4 cup White Onion (diced small) 4. Shape the meat into a loaf shape and place into a loaf pan or another pan (9x13 for 3 tbsps Coconut Aminos example). Place in the oven. Bake for 40 min or until center reaches temp of 160-165 degrees. 1 Sea Salt & Black Pepper
5. Optional for Keto and Paleo: Use Cleaned up BBQ sauce and coat meatloaf before 2 tbsps Coconut Flour placing in the oven. Or use one can of tomatoe paste, add salt and pepper to taste, 1 tsp 1 Garlic Cloves (large, crushed) dried parsley and 1 tbsp of coconut aminos. Mix this in a bowl and then coat the meatloaf before placing in the oven. 2 tsps Clean Steak Seasoning (such as Epicure brand, remove for AIP) Notes
Meatballs This recipe can also be used to make meatballs. Form with a small scoop or tbsp into balls and place on a cookie sheet. Cook for 20 min at 350 or until juices run clear.
Karen Martel [email protected] Rutabaga Mash 3 ingredients · 20 minutes · 4 servings
Directions Ingredients
1. Add rutabaga (or turnip) to a large pot of water with some salt. Boil until very soft. 4 cups Rutabaga (chopped into cubes)
2. Drain well and add the rest of ingredients. With a potato masher, mash well to desired 1 tbsp Extra Virgin Olive Oil (or butter, coconut, consistency. avocado oil)
1/2 tsp Sea Salt And Black Pepper (or to taste)
Karen Martel [email protected] Spaghetti Squash with Kale Pesto 9 ingredients · 50 minutes · 4 servings
Directions Ingredients
1. Preheat oven to 375ºF (191ºC). Carefully cut the spaghetti squash in half lengthwise and 1 Spaghetti Squash carve out the seeds. Place the halves on a parchment paper-lined baking sheet flesh 1 cup Cherry Tomatoes (halved) side up. Brush with olive oil and sprinkle with sea salt and pepper. 1/3 cup Extra Virgin Olive Oil (divided) 2. Toss the cherry tomatoes in a bowl with a splash of your olive oil, salt and pepper then place these on the baking sheet with the squash. Cook the squash and tomatoes in the Sea Salt & Black Pepper (to taste) oven for 45 to 50 minutes. 1 cup Kale Leaves 3. In the mean time, prepare your kale pesto. In a food processor or magic bullet, add the 1/2 cup Basil Leaves kale, basil leaves, garlic cloves, lemon juice, remaining olive oil, salt, pepper and pine nuts. Blend until a creamy pesto forms. Add a very small splash of warm water if mixture 2 Garlic (cloves, minced) is too thick. Be careful with this as adding too much can completely ruin the pesto! 1 Lemon (juiced) Remove the spaghetti squash and allow to cool for 5 minutes. Then stand each half up 4. 1/4 cup Pine Nuts vertically and scrape out the flesh of the squash into a large bowl using a fork. It should come out as string-like noodles.
5. Divide spaghetti squash into portions on plates. Top with a large spoonful of kale pesto and roasted tomatoes. Enjoy!
Karen Martel [email protected] Simple Pork Tenderloin 5 ingredients · 25 minutes · 4 servings
Directions Ingredients
1. Preheat oven to 400 1 tbsp Extra Virgin Olive Oil (plus more for the skillet) 2. In a small bowl combine olive oil, rosemary, garlic and 1 teaspoon of the salt and mash to create paste. Rub the paste all over the tenderloin and set aside. 2 tbsps Fresh Rosemary (or 2 teaspoons dried) 3. Heat a large skillet over medium-high heat. Swirl a bit of oil in the pan. 3 Garlic (cloves, minced)
4. Place tenderloins in the pan and brown on all sides, 5-7 minutes. 2 tsps Sea Salt
5. Put tenderloins on the baking sheet. Roast for 8-10 minutes or until internal temperature 2 lbs Pork Tenderloin reaches 140-145 degrees.
6. Remove from oven and let rest for 5-10 minutes before slicing.
Karen Martel [email protected] Spinach & Goat Cheese Stuffed Mushrooms 7 ingredients · 40 minutes · 4 servings
Directions Ingredients
1. Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper. 16 White Button Mushrooms (whole)
2. Wipe the mushrooms with a damp paper towel to remove any dirt and snap the stems 1/2 cup Goat Cheese (crumbled) off. Set mushroom caps aside. 1 tbsp Extra Virgin Olive Oil 3. To the bowl of a food processor add the mushroom stems, goat cheese, oil, garlic, salt 1 Garlic (clove, minced) and pepper. Blend until smooth. 1/4 tsp Sea Salt 4. Squeeze any excess moisture from the thawed spinach and add it to the food processor. Blend again until combined. 1/4 tsp Black Pepper
5. Spoon about one tablespoon of the filling into each mushroom cap and arrange on 1/2 cup Frozen Spinach (thawed) prepared baking sheet. Bake for 25 to 28 minutes or until mushrooms are very tender. Serve immediately with a sprinkle of fresh ground pepper on top. Enjoy!
Notes
Serving Size One serving is equal to four stuffed mushrooms.
No Goat Cheese Use parmesan or cashew cheese instead.
No White Button Mushrooms Use portobello mushrooms instead.
Tipsy Mushrooms Cut a small slice off the bottom of each mushroom to create a flat surface so they don't fall over.
Karen Martel [email protected] Roasted Garlic Chicken Thighs 4 ingredients · 30 minutes · 4 servings
Directions Ingredients
1. Preheat oven to 375ºF (191ºC). 1 lb Chicken Thighs with Skin
2. Gently separate the skin from the flesh of the chicken thighs to create a pocket. Stuff 4 Garlic (cloves, sliced) garlic slices under the skin of each chicken thigh. Coat with olive oil, sea salt and black 2 tbsps Extra Virgin Olive Oil pepper. Sea Salt & Black Pepper (to taste) 3. Set chicken thighs skin side down on a rack over a baking sheet. Cook for 20 minutes. Flip over and cook for 10 more minutes.
4. Transfer to plates and enjoy!
Notes
Serve it Wtih Our Pesto Cauliflower Rice and Steamed Green Beans.
Leftovers Keeps well in the fridge, up to 3 days. Or freeze for up to 6 months.
Karen Martel [email protected]