Tag: recipe

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 

Grilled Watermelon & Honeydew Salad

Grilled Watermelon & Honeydew Salad

Grilled Watermelon & Honeydew Salad Ingredients: 1/2 medium honeydew melon, peeled, seeds removed, cut into wedges 1/4 medium seedless watermelon, cut into wedges 1 1/2 tablespoons extra virgin olive oil 1/4 teaspoon Pink Himalayan salt 1 1/2 teaspoons balsamic vinegar 1/3 cup mint leaves, torn 

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies

Healthy Chocolate Chip Cookies
Serves 12

Ingredients:

1 1/2 cups almond flour
1 1/2 teaspoons baking powder
3 tablespoons coconut oil (melted)
3 tablespoons maple syrup
1 teaspoon vanilla extract
2 tablespoons unsweetened almond milk
1/3 cup organic dark chocolate chips (or semi-sweet)

Directions:

1. Preheat oven to 350ºF and line a baking sheet with parchment paper.

2. Combine the almond flour and baking powder together in a mixing bowl. Mix well. Then add in the remaining ingredients and mix again.

3. Plop the dough onto the baking sheet using a heaping tablespoon. Use the palm of your hand to gently form and flatten the cookies. Or keep it fun and just do plop cookies!

4. Place in the oven and bake for about 15 minutes for soft cookies, or 15 to 20 minutes for crunchy cookies.

5. Remove from oven and let cool. Enjoy!

Marinated Veggie-Lentil Salad

Marinated Veggie-Lentil Salad

Marinated Veggie-Lentil Salad Ingredients: 1/4 cup apple cider vinegar 2 tablespoons extra virgin olive oil 1/2 teaspoon pink Himalayan salt or sea salt 1/2 teaspoon cayenne Pepper 2 cups broccoli (chopped into small florets) 1/2 English cucumber (diced) 1 cup matchstick carrots 1 yellow bell 

Blueberry Crumble

Blueberry Crumble

Blueberry Crumble Ingredients: 1/4 cup coconut oil 4 cups blueberries (fresh or frozen) 1 1/2 cups almond flour 1 cup pecans (chopped) 1/4 tsp sea salt 1/4 cup maple syrup Directions: 1. Preheat oven to 350ºF and grease a pie pan with a bit of 

4 Layered Mason Jar Salads

4 Layered Mason Jar Salads

Liven up that same old salad by layering those fresh ingredients into a mason jar! Perfect for your summer get-together or grab and go for lunch, these layered salad jars are jammed packed with flavor. Grab, go and enjoy!

Mason jars are useful for a lot more than just canning those summer vegetables. They are the perfect home for layered salads and help show off the beautiful colors of the salad ingredients. It’s like a beautiful summer garden in a glass!

All of the ingredients in the four Mason jar salads below are listed in layering order. Salad dressing suggestions are also given, but use any dressing you like! And the best part about creating Mason jar salads is that you can add any ingredients and create YOUR favorite salad!

Tips for layered salads:
Put the salad dressing on the bottom, separate from greens and lettuces, or just add the dressing right when you are going to eat it. Either way, shake that salad up and enjoy!
Put heavier items, such as tomatoes, on the bottom of the jars and end with the lightest item, such as lettuce or crumbled cheeses.

Caprese Mason Jar Salad
Serves 4

8 tablespoons of balsamic vinaigrette or pesto
10 ounces small fresh mozzarella balls
2 cups fresh baby spinach and fresh basil, leaves torn
2 cups assorted colored sugar plum tomatoes (red, yellow, orange)
2 cups cooked orzo pasta

{Rachel’s suggested wine pairing}
Try a Sauvignon Blanc or Pinot Grigio. Both wines pair nicely with this well-balanced salad consisting of creamy mozzarella and the high acidity in the tomatoes.

 

Cobb Mason Jar Salad
Serves 4

8 tablespoons of red wine vinaigrette, Ranch or French dressing
4 cups iceberg lettuce, chopped
2 cups chopped cooked chicken breast
2 cups chopped tomatoes
4 hard boiled eggs, sliced into circles
2 cups crumbled bacon
2 cups chopped avocado (tossed in lemon juice to prevent browning)
4 tablespoons green scallions, finely chopped
4 tablespoons crumbled blue cheese

{Rachel’s suggested wine pairing}
Pick a fresh and fruity wine to pair with this salad. Try a Sauvignon Blanc from Loire Valley, France or New Zealand.

 

Chunky Mediterranean Mason Jar Salad
Serves 4

8 tablespoons of red wine vinaigrette or Greek inspired dressing
2 cups red sugar plum tomatoes
2 cups chopped English cucumber
2 cups pitted Kalamata olives
2 cups fired-roasted red and yellow peppers, thinly sliced
2 cups red onion, chopped
2 cups crumbled feta cheese

{Rachel’s suggested wine pairing}
What grows together goes together! Try an Assyrtiko wine from Greece for something different! A Pinot Grigio, Pinot Gris or Sauvignon Blanc wine will also pair nicely with this salad.

 

Taco Mason Jar Salad
Serves 4

4 cups romaine lettuce, chopped
2 cups tomatoes, chopped
2 cups black beans
2 cups corn
2 cups ground turkey meat
2 cups shredded cheddar cheese
4 tablespoons green scallions, finely chopped
8 tablespoons of fresh salsa

For the taco Mason jar salad, add salsa on top and shake prior to eating instead of adding to the bottom of the jar.

{Rachel’s suggested wine pairing}
Since this salad has a spicy kick, try a Rose, such as a Bandol Rose, a Sauvignon Blanc from Loire Valley, France or California, an off-dry Riesling from Germany, or a Torrontes from Argentina.

Rainbow Tempeh Bowl

Rainbow Tempeh Bowl

Rainbow Tempeh Bowl Ingredients: 4 cups broccoli florets 1 teaspoon avocado oil 2 cups shredded carrots 1 red bell pepper, thinly sliced 2 scallions, chopped 1 tablespoon black sesame seeds (optional, for garnish) 1 block tempeh, cubbed 1 1/2 teaspoons toasted sesame oil 1/4 cup 

Raspberry Apple Crisp

Raspberry Apple Crisp

Raspberry Apple Crisp Serves 4 Ingredients: 1 cup raspberries 2 apples (chopped) 1/4 cup cinnamon (divided) 2 tablespoons coconut oil 1/2 cup cashews (chopped) 1/2 cup almonds (chopped) 1/3 cup almond Flour 2 tablespoons maple Syrup 2 tablespoons mint Leaves (optional) Directions: 1. Preheat the 

7 Day Whole Foods-Plant Based Diet Meal Plan

7 Day Whole Foods-Plant Based Diet Meal Plan

The Whole Food Plant Based Diet is a completely animal product-free approach to healthy eating that maximizes whole grains, vegetables and legumes, while minimizing refined sugars and oils . This plan provides adequate protein from a variety of plant-based sources including grains, legumes, nuts and seeds. Fats are provided by whole food sources like avocados, nuts/seeds, and high-quality oils.

This 7-Day Whole-Foods, Plant Based Diet meal plan contains the following recipes:

Protein-Packed Avocado Toast

Gut Healing Green Smoothie

Hummus Toast with Avocado

Tofu Veggie Scramble

Marinated Mixed Bean Salad

Broccoli Almond Protein Salad

Sweet Potato, Black Bean & Quinoa Bake

Lentil, Sweet Potato & Arugula Salad

Balsamic-Roasted Tempeh Bowls

Peanut Butter Curry Chickpea Stew

Swiss Chard, Lentil & Rice Bowl

+ Daily Snacks! 

Cilantro-Lime Coleslaw

Cilantro-Lime Coleslaw

Cilantro-Lime Coleslaw Ingredients: Coleslaw: 2 cups shredded green cabbage 2 cups shredded purple cabbage 1 cup shredded carrots 1/2 cup chopped fresh cilantro 2-3 green onions, sliced   Dressing: 1/4 cup extra virgin olive oil 1 lime juiced 1 tablespoon honey (or maple syrup for