Recipe Ideas

Ingredients

• 1 medium red onion, cut crosswise into ½ inch slices
• 1 large sweet red pepper, halved, stemmed and seeded
• 1 small zucchini, cut lengthwise into ½ inch slices
• 1 yellow summer squash, cut lengthwise into ½ inch slices
• 2 tablespoons olive oil
• 1.2 teaspoon salt
• ¼ teaspoon pepper
• 1 prebaked 12 – inch thin whole wheat pizza crust
• 3 tablespoons jarred roasted minced garlic
• 2 cups shredded part-skim mozzarella cheese, divided
• 1/3 cup torn fresh basil

Directions

1. Brush vegetables with oil; sprinkle with salt and pepper. Grill, covered, over medium heat until tender, 4-5 minutes per side for onion and pepper, 3-4 minutes per side for zucchini and squash.
2. Separate onion into rings; cut pepper into strips. Spread pizza crust with garlic; sprinkle with 1 cup cheese. Top with grilled vegetables, then remaining cheese.
3. Grill pizza, covered, over medium heat until bottom is golden brown, and cheese is melted, 5-7 minutes.
4. Top with basil and enjoy!

Ingredients

• 1 teaspoon avocado oil
• 1 onion, minced
• 3 garlic cloves, minced
• 1–19 ounce can black beans, drained
• 2 cups quick rolled oats (gluten-free, if needed)
• 1 1/2 cups grated carrot
• 1 cup breadcrumbs (gluten-free, if needed)
• 1 cup roasted sunflower seeds, chopped
• 1/2 cup roasted almonds, chopped
• 1/2 cup soy sauce (gluten-free, if needed)
• 1/4 cup parsley or cilantro, chopped
• 2 tablespoons sesame oil
• 1 tablespoon each: cumin, chili powder, and oregano
• 4 large eggs
• Optional: 1/2 cup feta cheese

Directions

1. Saute onion and garlic in the vegetable oil for 2 minutes. Add to a large bowl.
2. Add all other ingredients and mix well.
3. Heat a splash of oil in a pan. Add veggie patties, making sure not to crowd the pan. Cook until patties are brown on both sides.
4. Serve on hamburger buns with lettuce, tomato, pickles and all the condiments you like and enjoy!

Cilantro Lime Chicken Ingredients

• 1.5lb. boneless chicken breast
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1/4 cup fresh cilantro
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt

Avocado Salsa Ingredients

• 4 avocados, diced
• 1/2 cup fresh cilantro, diced
• 3 tablespoons lime juice
• 1/2 tablespoon red wine vinegar
• 1/2 teaspoon red pepper flakes
• 1 garlic clove, minced
• salt to taste

Directions

1. In a small bowl, add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 teaspoon of salt. Whisk until mixed.
2. Add chicken and marinade to a large ziplock bag. Let chicken marinate for 15 minutes.
3. Preheat grill to medium high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit.
4. To make the avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
5. Top Cilantro Lime Chicken with fresh Avocado Salsa, serve, and enjoy!

Ingredients

• 1 cup onion finely chopped
• 1-2 Tbsp. olive oil
• 2 cloves garlic crushed
• 1 lb. ground turkey 93/7
• 1 - 1 ½ cup coconut milk lite
• Cooked Quinoa or Rice
• Cilantro optional

Curry Seasoning

• 1 ½ tsp. curry powder
• 1 tsp. garam masala
• ¼ tsp. cumin
• ⅛ tsp. turmeric
• ⅛ tsp. cayenne (or ¼ if you like spice)
• 1 tsp. salt to taste
• ½ tsp. pepper

Directions

1. Saute onion in olive oil in a large skillet or pan over medium heat for 5-6 minutes, or until onions turn translucent.
2. Add garlic and ground turkey.  Cook for another 7-10 minutes over medium heat, or until meat is cooked through.
3. While meat is cooking whisk together the seasoning ingredients in a small bowl.
4. Once meat is done cooking, add seasoning ingredients and coconut milk to the pan and stir until combined. (If you want your curry really thick, use less milk. If you would like it less thick, add more milk)
5. Reduce heat to low and let simmer for another 10 minutes.
6. Serve curry over rice or quinoa and sprinkle with cilantro and enjoy!

Ingredients

• 1 pound ground beef
• 1 15-ounce can black beans, drained and rinsed
• 1 1/2 cups shredded cheese, divided
• 1 cup uncooked quinoa
• 2 tablespoon tomato paste
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon coarse kosher salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/4 teaspoon dried oregano
• 6 large bell peppers, tops and stems removed (or 7-8 medium bell peppers)
• chopped cilantro, for topping
• sour cream, for topping

Instructions

1. Pour 1/2 cup of water into a large 6-quart slow cooker. Set aside.
2. In a large bowl, add ground beef, black beans, 1 cup shredded cheese, uncooked quinoa, tomato paste, chili powder, ground cumin, salt, garlic powder, onion powder, paprika, and dried oregano. Mix together until just combined.
3. Spoon the mixture into each bell pepper until it’s completely packed to the top.
4. Transfer them to the slow cooker, cover and cook on low for 6 hours or on high for 3 hours.
5. Uncover, top the peppers with the remaining 1/2 cup shredded cheese, and cover for 10 more minutes to melt the cheese.
6. Top with chopped cilantro and sour cream. Serve and enjoy!

Ingredients

• 2lbs boneless chicken breasts (fresh or frozen)
• 15oz can black beans, drained and rinsed
• 15oz can corn, drained and rinsed
• 16oz jar salsa verde*
• 8oz package cream cheese

Instructions

1. Place chicken breasts in crockpot. Add black beans, corn, and salsa verde.
2. Cook in crockpot on “low” for 6 hrs or until chicken is cooked through.
3. Add cream cheese (just throw it on top) and let sit for about 1/2 hour
4. Serve and enjoy!

Ingredients

• 1 pound boneless chicken thighs
• salt + pepper to taste

Sauce Ingredients

• 2 tsp minced garlic
• 1/2 cup Primal Kitchen ketchup
• 1/3 cup coconut aminos
• 1/4 cup raw honey
• 1 tsp oregano

Instructions

1. Mix together sauce ingredients until smooth. 
2. Season chicken with salt and pepper and place chicken thighs into slow cooker and pour in the sauce. 
3. Cook on high for 2-3 hours or low for 4-6 hours. 
4. Shred chicken and mix in cooked broccoli. 
5. Serve over cauliflower rice and enjoy!

Ingredients

• 1 lb dark ground turkey
• 1 tablespoon olive oil
• 1 large garlic clove minced
• 1/2 in onion chopped ( I have used either yellow or red onion this recipe)
• 2 cups chopped diced peppers (about 1/2 of a red and 1/2 of a green) pepper (could use yellow also). Shortcut: use frozen sliced peppers and chop them.
• 1 cup celery, chopped and diced (about 5 large stalks)
• 1 cup carrots, chopped and diced (about 5 large carrots) Shortcut: use frozen sliced carrots.
• 28 ounce can crushed tomatoes28 ounce can fire roasted petite diced tomatoes1 tablespoon chili powder
• 1 tablespoon basil
• 1 teaspoon cumin
• 1 tablespoon oregano
• 1 teaspoon salt
• 1/2 teaspoon pepper

Instructions

1. In a skillet, saute onion and garlic until translucent in 1 tablespoon olive oil, about 5 minutes. Keep a close watch to make sure onion and garlic don't burn.
2. Add ground turkey to skillet and brown and cook turkey until no longer pink.
3. Add turkey mixture and all other ingredients into your slow cooker. Stir the ingredients to combine. Then put on the lid and set the temperature.
4. Either cook on high for 3 hours or 6-8 hours on low.
5. Serve and enjoy!

Ingredients

• 1 medium apple sliced
• 1 tablespoon graham cracker crumbs
• 1 butter flavored cooking spray
• 1/2 teaspoon cinnamon 
• 1/2 teaspoon sugar

Instructions

• Put the apple slices in a bowl and spray them with the butter flavored cooking spray.
• Sprinkle the Graham cracker crumbs in and mix it around.
• Arrange the slices on the air fryer basket.
• Sprinkle the slices with cinnamon sugar
• Then bake in the air fryer for 5 minutes at 425. Watch them carefully, the will burn in 7! You could also do 350 at 15 minutes.
• Serve and enjoy.

Ingredients

• 1 pound Brussel sprouts cleaned and halved
• 2 TB sesame oil
• salt + pepper to taste
• Sauce Ingredients
• 1/3 cup raw honey
• 1/4 cup Sriracha sauce more if desired
• 1 tsp rice vinegar
• 1 tsp sesame oil

Instructions

• Mix together all of the sauce ingredients and set aside.
• Combine all ingredients.  Add to air fryer and cook for 7 minutes at 350F.  Turn Brussels and cook for an additional 7 minutes.  Turn heat up to 375 and cook for additional minutes until desired doneness.
• Once Brussel sprouts are done cooking, toss with desired amount of sauce. Serve with additional sauce for dipping if desired and enjoy!

Ingredients

• Chicken wings and drummettes
• Salt
• Pepper
• Garlic powder
• Onion powder

Instructions

Dry chicken wings and drumettes.

Season both sides with salt, pepper, garlic powder, and onion powder.

Cook in Air Fryer on 390 F for 15 minutes.

Take out of air fryer and enjoy!

Ingredients

• 2 large Eggs
• 1 breakfast Sausage Patty, chopped
• 1 tablespoon of chopped Spring Onions
• 1 tablespoon of chopped Bell Peppers
• 2 tablespoons of Cheddar cheese
• 1 tablespoon of Melted Butter
• Salt and pepper to taste

Instructions

• Generously grease a 4 inch cake pan or a mini loaf pan (or any oven safe pan that fits in your air-fryer basket) with butter.
• Add the chopped up breakfast sausage in the greased pan and air fry at 350F for 5 minutes.  
• Meanwhile, in a medium sized bowl, crack 2 eggs. Add salt and pepper and whisk it well.
• Add the chopped spring onion, bell peppers and mix well.
• Once the sausage is cooked, add the egg mixture. Mix well with the sausages. 
• Sprinkle with cheddar cheese and air fry at 350 F for another 5 minutes.
• Serve hot with fresh tomato salsa for a delicious low carb breakfast and enjoy!

Ingredients
¼ cup of pre-cooked meat
¼ cup of pre-cooked potatoes
¼ cup of cheese
1-2 eggs
Instructions
Put all of your ingredients except the egg in a glass cup
Add 1-2 eggs to the jar, and stir well. Microwave for 30 seconds, then give a stir.
Microwave addition 40 (1 egg) or 60 (2 eggs) seconds
Take out and enjoy!
Nutrition
Serving size: 1
Calories: 381
Total fat: 24 g
Cholesterol: 433 mg
Carbohydrates: 10 g
Fiber: 1 g
Sugar: 1 g
Protein: 30 g

Ingredients
8 oz. unsweetened coconut or almond milk
½ frozen banana
Handful of fresh spinach
½ avocado
½ cup of frozen mango chunks
1-2 scoops of your favorite protein powder
Instructions
Put all ingredients in a blender and blend until smooth and creamy.
Pour into a cup and enjoy!

Ingredients
1 spaghetti squash, halved and seeds removed
Water
1 cup shredded parmesan cheese
½ cup fresh basil, chiffoned (thinly sliced)
2 tablespoons olive oil
½ teaspoon garlic powder
¼ teaspoon ground pepper
Salt to taste
Instructions
Place the halved spaghetti squash flesh side down in a 13x9 glass baking dish
Fill the dish with about 1” of water.
Place dish in the microwave to cook for 10-15 minutes, until tender.
Remove the spaghetti squash from the pan and use fork to gently scrape the inside to create spaghetti squash.
Place spaghetti squash in a bowl with parmesan cheese, fresh basil, olive oil, garlic powder, ground pepper, and salt to taste. Toss to combine and enjoy!
Nutrition
Serving size: ⅓ cup
Calories: 141
Sugar: 0 g
Sodium: 556 mg
Fat 10 g
Carbohydrates: 8 g
Fiber: 2 g
Protein: 7 g
Cholesterol: 15 mg

Ingredients
2 - 15 oz. cans of chickpeas, rinsed and drained
½ cup of peanut butter
1 tbsp ground flaxseed
⅓-½ cup maple syrup
1 tsp vanilla extract
⅓ cup dark chocolate chips
½ tsp baking soda
Instructions
Add the chickpeas, peanut butter, flaxseed, maple syrup, vanilla, and baking soda to a food processor or blender.
Blend until mixture comes together, scraping down the sides as needed. May take 1-3 minutes
Stir in dark chocolate chips.
Eat with a spoon, or apple slices and enjoy!