Tag: dinner

January 2022 Meal Plan

January 2022 Meal Plan

Welcome to 2022! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week week meal plan for all of you for FREE! I get asked daily about recipes, meal plans and advice on 

Chopped Tahini Salad

Chopped Tahini Salad

Chopped Tahini Salad Ingredients: 1/4 cup tahini 1/3 cup water 1/4 cup chives Pink Himalayan salt & fresh ground black pepper 2 heads romaine hearts, chopped 1 medium cucumber, chopped 2 medium carrots, peeled and chopped 2 red bell peppers, chopped 2 cups broccoli, chopped 

Tofu Veggie Fried Rice

Tofu Veggie Fried Rice

Tofu Veggie Fried Rice

Ingredients:

1 cup brown jasmine rice (uncooked)
1 1/2 tablespoons toasted sesame Oil (divided)
1 pound tofu (extra firm, drained and diced)
Pink Himalayan salt & fresh ground black Pepper (to taste, divided)
2 cups broccoli, chopped
1 cup purple cabbage, thinly sliced
1 medium carrot, diced
4 eggs, whisked
3 tablespoons tamari
3 stalks green onion, thinly sliced

Directions:

1. Cook the jasmine rice according to package directions.

2. Heat half of the sesame oil in a large non-stick pan over medium heat. Cook the tofu for about five minutes or until browned, frequently tossing. Season with salt and pepper and transfer to a bowl.

3. In the same pan, heat the remaining sesame oil over medium heat. Cook the broccoli, purple cabbage, and carrots until fork-tender, about five to seven minutes.

4. Slide the veggies to the side of the pan and add the eggs. Gently push the eggs back and forth with your spatula until scrambled and cooked through.

5. Add the rice over top of the eggs and break it up with your spatula. Add the tofu and tamari.

6. Gently stir until everything is well combined. Divide into bowls, garnish with green onions and enjoy!

Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving equals approximately two cups.
No Tamari: Use soy sauce or coconut aminos instead.
Additional Toppings: Add mushrooms, or green peas.

{Rachel’s Suggested Wine Pairings}

Lambrusco di Sorbara from northern Italy’s Emilia-Romagna region
Off-Dry Riesling from Kamptal, Austria
Pinot Gris from Alsace, France

Tahini Honey Chicken Salad

Tahini Honey Chicken Salad

Tahini Honey Chicken Salad Serves 4 Ingredients: 2 tablespoons tahini 1 tablespoon raw honey, divided 1 lb boneless, skinless chicken thighs 1 tablespoon extra virgin olive oil 1/8 teaspoon Pink Himalayan salt 2 tablespoons sesame oil 2 tablespoons coconut aminos 1 teaspoon fresh squeezed lime 

Easy Turkey Chili

Easy Turkey Chili

Easy Turkey Chili Ingredients: 1 Tbsp. + 1 tsp. olive oil 1 lb. raw 93% lean ground turkey breast 1 medium onion chopped 1 medium red bell pepper chopped 1 (10-oz.) can diced tomatoes and chilies 1 (8-oz.) can all-natural tomato sauce no salt or 

Jamaican Coconut Shrimp and Cauliflower Rice

Jamaican Coconut Shrimp and Cauliflower Rice

Jamaican Coconut Shrimp and Cauliflower Rice

Ingredients:

24 raw medium shrimp, peeled, deveined, tails removed (approx. 12 oz.)

2 tsp. mild Jamaican jerk seasoning

2 tsp. extra-virgin organic coconut oil, divided use

3 cups cauliflower rice

¼ cup green onions, chopped

¾ cup green (or red) bell pepper, chopped

⅓ cup canned lite coconut milk

1 Tbsp. fresh cilantro, chopped

2 Tbsp. unsweetened shredded coconut

2 wedges fresh lime (for garnish; optional)

 

Directions:

Season shrimp with seasoning. Set aside.

Heat 1 tsp. oil in medium nonstick skillet over medium-high heat.

Add cauliflower; cook, covered, stirring occasionally, for 4 to 6 minutes, or until cauliflower is tender. Set aside and cover to keep warm.

Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.

Add green onions and bell pepper; cook, stirring frequently, for 3 to 4 minutes.

Add coconut milk; cook, stirring frequently, for 1 to 2 minutes, or until most of coconut milk is absorbed.

Add shrimp; cook, stirring occasionally, for 2 to 3 minutes, or until shrimp is firm and opaque.

Evenly divide cauliflower rice between two serving plates. Evenly top with shrimp, cilantro, coconut, and lime wedges (if desired).

Roasted Cauliflower Tacos

Roasted Cauliflower Tacos

Roasted Cauliflower Tacos   Ingredients: 2 heads cauliflower 2 tablespoons avocado or coconut oil 3 teaspoons cumin 2 teaspoons chili powder 2 teaspoons paprika 1 teaspoon pink Himalayan salt   For serving: 12-15 grain-free tortillas Lime wedges 1 jalapeno pepper, sliced 1 cup red cabbage, 

Buddha Bowl with Spring Vegetables

Buddha Bowl with Spring Vegetables

Buddha Bowl with Spring Vegetables Ingredients: Parchment paper 2 Tbsp. tahini (sesame seed paste) 3 Tbsp. fresh lemon juice 2 Tbsp. water ½ tsp. ground turmeric ½ tsp. pure maple syrup ¼ tsp. hot pepper sauce (optional) ¼ tsp. sea salt (or Himalayan salt) ¼ 

Healthy Kale Cobb Salad

Healthy Kale Cobb Salad

Healthy Kale Cobb Salad

Ingredients:

4 cups finely chopped lacinato kale

1 cooked chicken breast, chopped

2 hard-boiled eggs, sliced

4 slices turkey bacon, cooked and chopped

½ cup shredded carrots

½ cup shredded purple cabbage

½ cup grape tomatoes, halved

1 avocado, chopped

2 green onions, chopped (white and green parts)

1 teaspoon extra-virgin olive oil

Dressing:

1 teaspoon Dijon mustard

¼ cup red wine vinegar

½ cup extra-virgin olive oil

Salt/pepper to taste

 

Directions:

  1. In a small bowl, whisk together dressing ingredients and set aside.

 

  1. Add the chopped kale to a large salad bowl and drizzle teaspoon of extra-virgin olive oil over kale. Massage kale with your hands to break down, make kale softer and easier to digest.

 

  1. Add all of the other salad ingredients on top of kale.

 

  1. Add desired amount of dressing and to toss to coat. Depending on how lightly you like the salad dressed, you may have leftover dressing for another salad!