- Amazon S3meals+01... · 2 teaspoon cinnamon 1/2 cup almonds 1/2 to 1 cup berries Optional...

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© 2017 Katrina Sequenzia, RN, CHC at www.HealthyFreeLife.com These statements have not been evaluated by the Food and Drug Administration.

This is not intended to diagnose, treat, cure, or prevent any disease.

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RECIPES BREAKFAST.......................................................................................................................................... 3

HEALTH SMOOTHIE....................................................................................................................... 3

BERRY SMOOTHIE......................................................................................................................... 3

CHOCOLATE SMOOTHIE............................................................................................................. 3

SUPER OATMEAL .......................................................................................................................... 4

BANANA PANCAKES ................................................................................................................... 4 LUNCH ................................................................................................................................................ 5

YUMMY WRAP.............................................................................................................................. 5

SPINACH SALAD .......................................................................................................................... 5

QUINOA SALAD ........................................................................................................................... 6

GREEN SALAD WITH ROASTED CHICKPEAS ............................................................................... 6

SUPER SALAD................................................................................................................................ 7 DINNER ............................................................................................................................................... 8

FAJITA BOWL................................................................................................................................ 8

CURRY ZEN BOWL........................................................................................................................ 9

BASIL BROWN RICE WITH LENTILS.............................................................................................. 10

VEGAN POWER BOWL .............................................................................................................. 11

STUFFED PEPPERS ....................................................................................................................... 12 ANIMAL PROTEIN OPTIONS ............................................................................................................. 13

SALMON ..................................................................................................................................... 13

LIME CILANTRO STEAK ............................................................................................................... 13

GROUND BEEF............................................................................................................................ 14

FAJITA CHICKEN ........................................................................................................................ 14

CHICKEN SAVOY ....................................................................................................................... 14

HARD BAKED EGGS................................................................................................................... 15 DESSERT............................................................................................................................................. 16

MAGIC PROTEIN BALLS ............................................................................................................. 16 OTHER ............................................................................................................................................... 17

BROWN RICE .............................................................................................................................. 17

QUINOA...................................................................................................................................... 17 SNACKS ............................................................................................................................................ 18

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BREAKFAST HEALTH SMOOTHIE Serves 1 1 cup nondairy milk, unsweetened 1 cup of spinach or kale 1/2 frozen banana 1/2 avocado 1 scoop vanilla, plant-based protein powder 1 tablespoon chia seeds Add the items to a high-speed blender. Blend until smooth.

BERRY SMOOTHIE Serves 1 1 cup nondairy milk, unsweetened 1 cup spinach or kale 1/2 frozen banana 1/2 cup frozen berries 1 scoop vanilla, plant-based protein powder 1 tablespoon chia seeds Add the items to a high-speed blender. Blend until smooth.

CHOCOLATE SMOOTHIE Serves 1 1 cup nondairy milk, unsweetened 1 frozen banana 1/2 avocado 1 scoop vanilla, plant-based protein powder 2 tablespoons raw cacao powder Add the items to a high-speed blender. Blend until smooth.

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SUPER OATMEAL Serves 2 1 cup of gluten free rolled oats 2 cup nondairy milk, unsweetened 2 teaspoon cinnamon 1/2 cup almonds 1/2 to 1 cup berries Optional Sweeteners: Stevia, 1 tsp 100% maple syrup or 1 tsp raw honey Add the oats, milk, and cinnamon to a medium sized sauce pan over medium heat. Bring to boil, reduce heat to simmer. Simmer until smooth (about 5 to 10 minutes). Sweeten if desired. Top with almonds and berries.

BANANA PANCAKES A great make-ahead pancake. I make multiple batches and freeze. Toast when ready to serve. Serves 2 1 cup rolled oats (gluten free if necessary) 1/2 cup nondairy milk, unsweetened 1/2 banana 1 teaspoon baking powder 1/4 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 teaspoon sea salt 1 ½ tablespoons 100% pure maple syrup 1 teaspoons pure vanilla extract (optional) Optional Toppings: berries, almond butter, coconut flakes, chopped nuts, 100% maple syrup, raw honey Grind the oats into flour by adding them to the blender and pulsing until fine. Add remaining ingredients (except toppings) and blend until smooth. Allow the batter to sit for 5 minutes. While the batter is sitting place a non-stick pan over medium heat. Add ½ tbsp coconut oil to pan if desired to prevent sticking. Pour approx. 1/3 cup per pancake onto pan (the pancakes will be 4-5 inches in diameter). Cook for 1-2 minutes until the pancakes look dry around the edges and a little bubbly. Flip and cook on the other side until golden brown and cooked in the middle. If the pancakes brown before the middle is cooked, try lowering your heat a bit. Top with one or more of the “Optional Toppings”, if desired.

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LUNCH Animal Protein Options: All lunches are vegan. Feel free to add animal protein of choice. Ideas: canned wild-caught salmon, hard baked eggs (recipe page 14). Or if making an Animal Protein Option recipe for dinner, double the recipe and use leftover meat in lunches.

YUMMY WRAP Serves 2 2 brown rice tortilla or wrap 2 cup of canned chickpeas, drained and rinsed 2 stalk of celery, chopped 2 stalk of green onion, thinly sliced 4 tablespoon vegan mayonnaise sea salt and black pepper to tastes 1/2 avocado Place the chickpeas in a large mixing bowl and mash them with a fork. Add chopped celery, red onion, and vegan mayonnaise. Mix well and add to the wrap. Note: if unable to find brown rice tortillas look for Ezekiel Tortillas (not gluten free) or gluten free tortillas. Or simply place chickpea salad over a bed of lettuce/mixed greens.

SPINACH SALAD Serves 2 2 cup of spinach 1 large zucchini, spiralized, cut in matchsticks or chopped 1 cup shredded carrots 1 cup shredded red cabbage 2 tablespoons extra virgin olive oil 1 lime, juiced sea salt and black pepper to taste 1/2 avocado 3 tablespoons of hemp seeds Add the spinach, zucchini, carrots, and cabbage to a large mixing bowl. Top the salad with olive oil, lime juice, sea salt, and black pepper. Mix well, top with avocado and hemp seeds.

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QUINOA SALAD Serves 2 1 1/2 cup cooked quinoa (see page 16) 1 15-ounce can of chickpeas, drained and rinsed 1 small tomato 1/2 cup of chopped cucumber 1 tablespoon extra-virgin olive oil sea salt and black pepper to taste 1/2 avocado, sliced Optional add-ins: ¼ cup cilantro, 1 lime or lemon juiced Cook quinoa according to recipe found on page 16. Next, add the chickpeas, tomato, cucumber, olive oil, sea salt, and black pepper to a small mixing bowl. Mix well and add the quinoa. Mix again and top with sliced avocado.

GREEN SALAD WITH ROASTED CHICKPEAS Serves 2 1 cup canned chickpeas, drained and rinsed 1 tablespoon of coconut oil 1 teaspoon cumin 1 teaspoon smoked paprika sea salt and black pepper to taste 4 cups mixed greens 1 small carrot, shredded Add any other veggies you would like! DRESSING: Avocado Tahini Dressing (page 10 under Vegan Power Bowl recipe). Time Saving Tip: Double the dressing recipe if using later in the week. Pre-heat the oven to 350F. Drain and rinse the chickpeas. Dry them with a paper towel and coat with coconut oil. Season them with cumin, paprika, sea salt, and black pepper. Next, spread them evenly on a baking tray and bake for 45 minutes. While the chickpeas are baking, add the mixed greens and carrot to a medium sized mixing bowl. Top with warm (or cold) chickpeas and Avocado Tahini Dressing. Note: Need a quick dressing? 1 Lemon, 2 TBSP Olive Oil, Drizzle of Honey and Salt & Pepper.

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SUPER SALAD Serves 2 2 cups mixed greens 1 cup spinach 1 cup arugula 1⁄2 cup chopped red cabbage 1 apple, chopped 1⁄4 cup raisins 1⁄4 cup pumpkin seeds 1 scallion, chopped 1 cup cherry tomatoes 2 tablespoons extra virgin olive oil 1 lemon, juiced sea salt and black pepper to taste 1/2 avocado, sliced Add romaine, spinach, arugula, red cabbage, apple, raisins, pumpkin seeds, scallion, and cherry tomatoes to a large mixing bowl. Mix well and top with olive oil, lemon juice, sea salt and black pepper. Mix again and top with avocado and egg slices.

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DINNER Animal Protein Options: All dinners are vegan. I have included suggested Animal Protein Options with each recipe. The Animal Protein Option recipes start on page 13. Feel free to use the Animal Protein recipes provided or pair the Dinner recipes with your own meat recipes.

FAJITA BOWL Serves 2 1 1/2 cup cooked brown rice (see page 16) 1 tablespoon coconut oil 2 portobello mushrooms, sliced 1 red bell pepper, chopped 1 small onion, chopped 2 cloves garlic, chopped ½ teaspoon cumin ½ teaspoon chili powder ½ teaspoon smoked paprika ½ teaspoon sea salt 1/2 avocado sliced 1 can black beans, drained and rinsed ANIMAL PROTEIN OPTION: Fajita Chicken (see page 13) Cook brown rice according to recipe on page 16. While the rice is cooking, add coconut oil to a large frying pan. When the oil is melted, add sliced mushroom, bell pepper, onion, and garlic. Season with cumin, chili powder, smoked paprika and salt. Sauté until brown. Set to the side. To serve, fill a small serving bowl with brown rice, fajita vegetables, black beans and sliced avocado.

KID FRIENDLY SUGGESTIONS: *Add the animal protein option *Present cooked ingredients in separate bowls: rice bowl, veggie bowl, bean bowl, chicken bowl *Allow them to build their own bowl or put in soft tortillas to make a taco *Add favorite toppings: cheese, salsa, etc *NOTE: adjust the serving size to meet your family size. Once you have your plan, be sure to add additional ingredient amounts to shopping list

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CURRY ZEN BOWL Serves 2 1 cup cooked brown rice (see page 16) 1 tablespoon coconut oil 1 tablespoon of turmeric 1 tablespoon cumin 1 tablespoon ginger sea salt and black pepper to taste 1 small sweet potato, peeled and chopped into 1” cubes 1 15-ounce can chickpeas, rinsed and drained 1 cup of canned organic coconut milk 1/4 cup chopped onion 1 can chopped tomato ANIMAL PROTEIN OPTION: Salmon (or Mahi Mahi) (see page 13) Cook brown rice according to recipe on page 16. In a large pot heat the coconut oil. When the oil is melted, add the onions along with the turmeric, cumin and ginger. Cook until the onions become translucent. Next, add in the remaining ingredients. The sweet potatoes should be completely covered by the coconut milk. Bring the curry to a boil and then turn down to a simmer for about 40 minutes or until the sweet potatoes are tender. *Note: 1 Tablespoon may seem like a lot for this small of a dish, however not only is it yummy, turmeric and ginger are powerful superfoods also. Feel free to start with 1 Teaspoon of each and taste it to see if you would like to add more.

KID FRIENDLY SUGGESTIONS: *Add the animal protein option (mahi is milder) *Sides: Baked sweet potato & brown rice *Add their favorite veggie if desired. *Instead of bowl, use plate. *As always, have them to try recipe AS IS! NOTE: adjust the serving size to meet your family size. Once you have your plan, be sure to add additional ingredients & amounts to shopping list

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BASIL BROWN RICE WITH LENTILS 2 Servings 1 ½ cups cooked brown rice (see page 16) 1 cup dried brown lentils 2 tablespoons extra virgin olive oil ½ large lemon, juiced ¼ cup raisins 1 cup basil leaves, chopped sea salt and black pepper to taste ANIMAL PROTEIN OPTION: Chicken Savoy (see page 13) Cook brown rice according to recipe on page 16. Add the lentils to a medium pot over low heat. Cover with water and cook over medium heat for 20 to 30 minutes. When lentils are cooked, drain and let them cool and pour olive oil and lemon on top. Add cooked brown rice, raisins, chopped basil leaves, and sea salt to taste. Stir all the ingredients in a large bowl and serve.

KID FRIENDLY SUGGESTIONS: *Add the animal protein option *Present cooked ingredients in separate bowls: rice bowl, lentil bowl, toppings bowls. *Allow them to build their own bowl *NOTE: adjust the serving size to meet your family size. Once you have your plan, be sure to add additional ingredient amounts to shopping list

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VEGAN POWER BOWL The Avocado Tahini Dressing makes this dish and is totally worth the extra effort. Although homemade dressings take longer than store bought dressings to make, with homemade YOU control the ingredients, of which the most important being the healthier oil choices. Time Saving Tip: The Avocado Tahini Dressing is also used in the Green Salad with Roasted Chickpeas (Lunches). Double the dressing recipe to use later in the week. Serves 2 1 small sweet potato, chopped into cubes 1 tablespoon coconut oil Avocado Tahini Dressing (dressing serves 2): 1 avocado (1 small or ½ large avocado) 1 tablespoons of extra virgin olive oil 1 ½ tablespoons of tahini 2 tablespoons lemon, juiced 2 tablespoons warm water 1 garlic clove sea salt and black pepper to taste 4 cups chopped kale 1 red bell pepper, chopped 1 cup canned black beans, drained and rinsed ANIMAL PROTEIN OPTION: Salmon or Chicken Savoy (see page 13) Preheat the oven to 400 degrees F. Place the chopped sweet potatoes on a baking tray and massage with coconut oil. Bake for up to 30 minutes until the chopped sweet potato is cooked all the way through. While the sweet potatoes are baking, clean and chop up the kale. DRESSING: Place avocado, olive oil, tahini, lemon, garlic in a food processor or blender. Pulse, then add water, salt and pepper and blend until creamy. Next, massage the kale with HALF of the Avocado Tahini Dressing until the kale is wilted and darker in color. Let sit at room temperature for 15 minutes. Top with bell pepper, black beans, roasted sweet potato cubes and as much of the remaining dressing as you’d like.

KID FRIENDLY SUGGESTIONS: *Add the animal protein option *Sides: Roasted sweet potato cubes (or white potato) & add their favorite veggie. NOTE: adjust the serving size to meet your family size. Once you have your plan, be sure to add additional ingredients & amounts to shopping list

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STUFFED PEPPERS 2 Servings 3/4 cup cooked quinoa 2 large red bell peppers 1/2 cup canned back beans, drained and rinsed 1/2 cup prepared tomato salsa 1/4 cup chopped cilantro 1 teaspoon smoked paprika 1 teaspoon chili powder sea salt and black pepper to taste ANIMAL PROTEIN OPTION: Ground Beef (see page 13). Add to quinoa mixture before stuffing peppers. Cook the quinoa according to the recipe found on page 16. Pre-heat the oven to 350 degrees F. Carefully take the red peppers and cut around the stem, removing the seeds inside. The hole should be big enough to use a spoon to stuff the peppers after baking. Bake the peppers for 10 minutes on a baking tray. Mix cooked quinoa and the remaining ingredients in a small bowl then divide the mixture between the two peppers. Place the stuffed peppers upright onto the baking sheet and bake for another 10 minutes.

KID FRIENDLY SUGGESTIONS: *Add the animal protein option *Omit peppers. *Place filling in a bowl, OR *Add organic, whole wheat tortillas and place filing in tortillas to make a soft taco. *Add favorite toppings: cheese, salsa, etc *NOTE: adjust the serving size to meet your family size. Once you have your plan, be sure to add additional ingredient amounts to shopping list

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ANIMAL PROTEIN OPTIONS SALMON 2 Servings 2 – 3-4oz salmon fillet (mahi mahi also good!) 1 tablespoon avocado oil ¼ teaspoon garlic powder ½ teaspoon thyme ½ teaspoon basil ½ teaspoon lemon zest or sliced lemon rounds placed on top of fillet Salt & Pepper Preheat oven to 400 degrees. Place fish in an oven safe dish. Drizzle oil on fish. Sprinkle each of the remaining ingredients over each fillet. Bake fish for 15-20 minutes or until fish flakes with a fork.

LIME CILANTRO STEAK 2 Servings 1 teaspoon minced garlic ½ tablespoon lime juice ½ teaspoon dried thyme 2 tablespoons course chopped cilantro 1 tablespoon avocado oil 1 tablespoon honey Salt to taste ½ to 1 pound sirloin or flank steak (chicken breast also works!) Mix first 7 ingredients in a large zipper bag. Add steak. Zip and squish around to mix. Marinate for at least 30 minutes, or up to overnight. Broil steak until desired doneness. (usually 5-8 minutes per inch thickness)

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GROUND BEEF 2 Servings ½ pound ground beef Place the ground meat in a skillet and cook over medium-high heat. The most important part to browning ground beef is using a wooden spoon or heatproof spatula to break up the ground beef into equal-size pieces as it cooks. This ensures that all the ground beef pieces cook evenly. Cook until meat no longer pink.

FAJITA CHICKEN 2 Servings ½ pound chicken breast, cut into ½ inch strips Salt & Pepper to taste 1 tablespoon avocado oil Sprinkle chicken strips with salt and pepper. Heat 1 tablespoon of oil in a large nonstick skillet. Add chicken strips and cook over high heat, stirring occasionally, until the chicken is cooked through, about 6 minutes.

CHICKEN SAVOY 2 Servings ½ pound chicken breast 1 tablespoons extra virgin olive oil or avocado oil ½ cup chicken or vegetable stock/broth 1 clove garlic, crushed ¼ tsp dried oregano salt and pepper to taste Preheat oven to 400 degrees. Place chicken pieces in a glass baking dish. Pour oil and stock over chicken and sprinkle with garlic. Season with oregano, salt and pepper. Bake in the preheated oven for about 20-35 minutes, or until chicken is cooked through and no longer pink inside.

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HARD BAKED EGGS 2 Servings 4 eggs Preheat oven to 325. Place eggs in a muffin tin to prevent them from rolling around. Cook for 30 minutes. After the 30 minutes, remove eggs from the oven and place in a bowl of ice water to stop the cooking process. Allow to cool for 10 minutes. Remove, dry and place in storage container in fridge. NOTES:

- PLEASE DO A TEST RUN with a couple eggs until you figure out the correct cooking temp for your oven. I’ve seen many recipes out there with varying oven temps. Somewhere between 300 – 350 will be your perfect egg temp.

- You can also just use your favorite method of hard-boiling eggs! I have just come to love this method.

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DESSERT MAGIC PROTEIN BALLS 1 cup of almonds 1/2 cup of unsweetened shredded coconut 8 medjool dates, pitted and soaked 2 tablespoons raw cacao powder 1 scoop vanilla protein powder Combine all the ingredients in a food processor or high-speed blender until well mixed. Scoop into balls and store in a closed container in the refrigerator until ready to eat. Great for snack time too!

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OTHER BROWN RICE Yields 3 cups cooked rice 1 cup uncooked brown rice 2 1/4 cups water Add brown rice and 2 ¼ cups of water to a medium sized pot. Bring to boil. Allow to boil for 5 minutes. Reduce heat to low and cover. Cook for 50 minutes. Don’t peak! Remove from heat. Allow to sit for 10 minutes, covered. Fluff rice with fork.

QUINOA Yields 3 cups cooked quinoa 1 cup uncooked quinoa 2 cups water Rinse quinoa in fine mesh strainer. (Rinsing removes quinoa's natural coating, called saponin, which can make it taste bitter or soapy.) To cook the quinoa, bring water to boil. Add rinsed quinoa. Reduce heat to low and cover. Cook for 12 minutes. Remove pot from heat and allow quinoa to sit, covered for 5 minutes. Fluff with fork.

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SNACKS

Crunchy

• apples. If desired, add almond butter or organic peanut butter

• frozen grapes

• brown rice cakes. If desired, add almond butter or organic peanut butter

• light popcorn or plain popcorn: use coconut oil to pop in a covered pan

• carrots: particularly the super-sweet, organic baby carrots

• crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, dressing)

• celery and organic peanut butter

• hummus with Ezekiel toast, baby carrots, rice crackers, organic corn chips

• nuts

Sweet

• fresh, whole fruit

• organic, unsweetened yogurt and ripe fruit

• apple slices and almond butter or organic peanut butter

• banana slices and almond butter or organic peanut butter

• sprouted bread (Ezekiel bread) with jam (100% fruit variety)

• frozen yogurt: freeze yogurt and make your own!

• dried fruit, unsweetened

• smoothies: see smoothie recipes in breakfast section

• fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts,

berries or raisins and serve;.

• freshly squeezed fruit juices: Make your own and try different combos.

• sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut,

kabocha) cut into chunks or fries; sprinkle with cinnamon and bake.

• dates stuffed with almond butter or other nut butter

• organic dark chocolate (70% Cacao or greater). With almonds or walnuts (optional)

Salty

• olives

• tabouli, hummus. With veggies or organic corn/tortilla chips

• steamed vegetables with tamari/shoyu or umeboshi vinegar

• tortilla chips or whole grain chips such as “Garden of Eatin” brand with fresh-made

salsa or guacamole

• sauerkraut: it will also knock your sweet craving right out!

• fresh lime or lemon juice as seasonings or in beverage

Creamy

• smoothies (see recipes in breakfast section)

• organic, unsweetened yogurt. Add fruit or raw honey

• avocados

• rice pudding

• dips and spreads, like hummus and baba ghanoush

• puréed soups

• mashed sweet potatoes

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- Amazon S3meals+01... · 2 teaspoon cinnamon 1/2 cup almonds 1/2 to 1 cup berries Optional...

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