1 lb raw shrimp, peeled
3 large zucchinis, chopped
1 head of bok choy, chopped
1 clove garlic, minced
4 medium carrots, cleaned and chopped
1 medium onion, chopped
1 tbsp coconut oil
2 tbsp no-salt seasoning
1 tbsp lemon pepper seasoning

3 tbsp lemon juice
1 tbsp apple cider vinegar
juice from 1/2 orange

In a saute pan, add 1 tablespoon coconut oil and over medium-high heat, add the onion. Begin to caramelize for 5-8 minutes. Add the garlic.

Chop all veggies into 1/2 inch thick slices. Add to sauté pan. Cook for 7-10 minutes over medium-high heat.

Add peeled shrimp to veggies, add spices and cook on medium-high heat for
about 6 minutes.

Whisk together sauce ingredients and drizzle over shrimp and veggies.
Cook one more minute and serve immediately with fresh lemon wedges.


Salmon & Mushroom Skewers

  •  6 oz salmon fillet
  • 2 tablespoons lemon juice
  • ¼ teaspoon chili powder
  • 1 teaspoon coconut oil
  • Salt and pepper
  • 6 small mushrooms or vegetables of your hoice
  • 3 skewers ( wooden or metal)
  • Preheat your broiler to high.
  • In a small bowl combine coconut oil, lemon juice, spices, salt and pepper.
  • Slice salmon into bite size pieces and add them to bowl.
  • Coat salmon in marinade
  • Begin to assemble skewers alternating with one piece of salmon and mushroom. Should make 3 skewers total.
  • Place under broiler for 6-8 minutes until your liking. Serve with an extra squeeze of lemon juice.

Nutritional Information (per serving): Calories:540 Fat: 34 g Saturated Fat: 8 g
Cholesterol: 109 mg Sodium: 117 mg Carbs: 3 g Fiber: 12 g Sugar: 0 g Protein: 49g

Berry Crush

Blueberry spinach smoothie

2 cups (500mL) spinach
1 cup water
1 orange, peeled and seeded
Juice of 1/2 lemon
1 1/2 cups blueberries, frozen
1 banana, sliced
2 tablespoons coconut oil
1/2 cup (126mL) pomegranate juice
1/4 cup (60mL) hemp hearts, for topping

1. Place spinach, water, orange, and lemon juice in blender. Puree until smooth.
2. Add the blueberries, banana, coconut oil, pomegranate juice and hemp hearts. Blend again.
3. Divide between two glasses.  Drink one serving for breakfast and the other for lunch.

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Fennel Strawberry

2 cups (500mL) spinach
2 cups (500mL) coconut water
1/2 fennel bulb, cored and chopped (about 1/4 cup (60mL))
2 cups (500mL) strawberries, frozen
Juice of 1/2 lemon
1/2 cup (126mL) almonds, divided

1. Place spinach, coconut water, and fennel in blender. Puree until smooth.
2. Add strawberries, lemon juice and almonds. Blend again.
3. Divide between two glasses or jars. Drink one for breakfast and refrigerate the other half for lunch.

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Loaded Warm Spinach Salad


Orange Rosemary Dressing
2 tablespoons fresh orange juice
1 tablespoon olive oil
1 teaspoon fresh rosemary, finely minced
1/2 teaspoon Dijon mustard
1 clove garlic, minced Sea salt and freshly ground black pepper

For the salad
2 tablespoons olive oil, divided
2 cups (500mL) spinach, thinly sliced into ribbons
1/2 fennel bulb, cored and cut into thin strips
2 carrots, cut into 1/4” slices
1/4 cup (60mL) yellow onion, diced
1/2 green apple, diced
1/2 ripe avocado, sliced
2 tablespoons each: sliced almonds, sunflower seeds

1. Combine ingredients for the dressing in a jar or small bowl and shake or whisk until thoroughly combined. Set aside until ready to serve.
2. Preheat oven to 425°F. Line a baking sheet with parchment paper or lightly oil. Toss the fennel, carrot slices, and diced onion with 1 tablespoon olive oil and salt + pepper. Place on the prepared baking sheet. Roast for 20–25 minutes, or until veggies are tender.
3. During the last 5 minutes of roasting, add spinach ribbons to the pan and toss.
4. Remove from the oven and place in a bowl. Top diced apple, avocado, sliced almonds, and sunflower seeds.
5. Pour the dressing over the top and serve immediately.

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Mediterranean Squash Bowl – serves 1

1/2 spaghetti squash, seeds removed
Olive oil, for drizzling Sea salt + pepper, for seasoning

1 cup (250mL) Spinach or Kale, cut into ribbons 1/4 cup (60mL)
Marinated artichoke hearts, drained and chopped
1/4 cup (60mL) kalamata olives
1/4 cup (60mL) walnuts, chopped
2 tablespoons sun-dried tomatoes, chopped or julienned
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1 tablespoon fresh parsley, roughly chopped
Sea salt and freshly ground black pepper, to taste
Pinch crushed red pepper flakes

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Place the squash half on the baking sheet and drizzle with a little olive oil (just enough to keep it from drying out) and season well with salt and pepper. Flip it over and bake, cut-side down for 40–45 minutes.
3. To test for doneness, insert the tip of a sharp knife into the squash at various places. It should be easily pierced. Keep warm until ready to serve.
4. To serve, use a fork to scrape the squash strands away from the shell. Season with a little more salt and pepper.
5. Place the spinach or kale, artichoke hearts, kalamata olives, walnuts, and sun-dried tomatoes on top of the squash.
6. Squeeze lemon juice over the top, drizzle with olive oil, and top with the chopped fresh parsley, and a pinch of crushed red pepper flakes. Eat immediately.

Notes: Another squash, such as butternut, can be substituted for the spaghetti squash. If using another squash, peel it first and spiralize or use store-bought spiralized squash.

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Mushroom-Stuffed Sweet Potato

1 sweet potato

1 tablespoon olive oil
1/4 cup (60mL) each: onion, carrot, and celery, finely chopped
4 ounces mushrooms
1/4 cup walnuts, soaked overnight or soak for 15 minutes in hot water
1 garlic clove, crushed
1 tablespoon tomato paste
1/4 cup (60mL) veggie stock
2 tablespoons fresh rosemary and parsley, finely chopped

For serving
1 cup (250mL) broccoli florets, steamed or roasted

1. Preheat oven to 400°F. Prick sweet potato all over to allow steam to escape. Wrap in foil, if desired, or place on a baking sheet lined with foil (this will make cleanup easier). Bake for 30-40 minutes, or until tender.
2. Meanwhile, heat olive oil in a skillet set over medium-high heat. Add onion, carrot, and celery, and sauté for 3-4 minutes. Finely chop mushrooms and walnuts, and mince the garlic clove. Add to skillet. Sauté for another 3-4 minutes, then add tomato paste. Cook for 30 seconds, then add the veggie stock and half of the fresh herbs. Stir well. Simmer for a few more minutes to allow flavors to blend.
3. To serve, carefully cut the sweet potato lengthwise through the center. Use a fork to mash up the inside. Spoon the mushroom filling into the sweet potato. Sprinkle with the remaining fresh herbs. Serve warm with broccoli on the side.

Coconut Cauliflower Rice


Thai Curry Sauce
2 tablespoons almond butter
2 tablespoons full-fat coconut milk
1 teaspoon Thai red curry paste
1 teaspoon maple syrup
1 teaspoon fresh ginger, finely minced or grated
1 garlic clove, finely minced

For broccoli
1 tablespoon coconut oil, melted
2 cups (500mL) broccoli florets
Sea salt and black pepper, to taste
Crushed red pepper flakes, to taste

Coconut Cauliflower Rice
1 teaspoon coconut oil
2 tablespoons yellow onion, diced
1 garlic clove, minced
1 teaspoon fresh ginger, finely grated
1 cup cauliflower “rice” (you can buy these in the frozen section of your grocery store)
1/4 cup full-fat coconut milk
1/4 teaspoon sea salt

For serving
1/4 cup (60mL) sliced almonds
1 tablespoon coconut flakes

1. Preheat oven to 425°F. Line a baking sheet with parchment paper.
2. Prepare Thai Curry Sauce. Whisk all of the ingredients. If too thick, add a little water to thin it out. Set aside until ready to serve.
3. Toss the broccoli florets with the 1 tablespoon melted coconut oil. Season well with sea salt, black pepper, and a pinch of crushed red pepper flakes. Roast for 15–20 minutes, until just barely tender. Keep warm until ready to serve.
4. Toast the almonds and coconut flakes on a separate pan for 2-3 minutes while the broccoli is roasting.
5. Also while broccoli is roasting, prepare the cauliflower rice. Heat a medium skillet over medium-high heat. Add the coconut oil and allow to heat for 20–30 seconds. Add the onion and cook for 1–2 minutes or until onion is tender. Add the garlic and ginger and cook for 30 seconds more. Add the cauliflower rice and season with a little sea salt. Sauté for a few minutes, then add the coconut milk. Continue cooking the cauliflower until the liquid has been almost absorbed. Remove from direct heat, but keep warm until ready to serve.
6. To serve, place the cauliflower rice on a plate and top with the roasted broccoli. Drizzle with the Thai Curry Sauce and sprinkle with the toasted almonds and coconut flakes.

Spiralized Taco Salad

1/2 cup walnuts, soaked overnight or soak for 15 minutes in hot water
1-2 teaspoons fresh lime juice
1 clove garlic, finely minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
Big pinch sea salt

Sweet Potato Swoodles
1 tablespoon olive oil
1 sweet potato, peeled, spiralized (Note: I don’t have a spiralizer, so I just cubed my sweet potato)
1/4 teaspoon each: chili powder, cumin, paprika, garlic powder, sea salt, and black pepper
Pinch ground cayenne (optional)

Avo Pico de Gallo
1/2 ripe avocado, diced
1/4 cup (60mL) mango, diced
1 tablespoon jalapeno, minced
1 tablespoon fresh cilantro 1 garlic clove, minced
1–2 teaspoons fresh lime juice
Pinch sea salt

1 cup (250mL) spinach or kale, cut into thin ribbons
1–2 fresh lime wedges

1. Preheat oven to 425°F. Line a baking sheet with parchment paper or lightly grease.
2. Place presoaked walnuts, lime juice, garlic, chili powder, cumin, and sea salt in a food processor. Pulse until finely chopped. Alternatively, finely chop the walnuts with a chef’s knife, place in a bowl and add the lime juice and spices. Refrigerate until ready to serve.
3. Toss the spiralized (or in my case, cubed) sweet potato with the olive oil and season with the spices, sea salt, black pepper, and cayenne. Arrange on the baking sheet. Bake for 15–20 minutes, or until tender.
4. Meanwhile, prepare the Avo Pico de Gallo. Stir together all of the ingredients and season with a pinch of sea salt.
5. To serve, place the baked swoodles (or cubes) on a plate. Top with the walnut “meat,” kale ribbons, Avo Pico de Gallo, and cilantro. Serve with lime wedge(s) on the side.