Sensible & Delicious Meals

BREAKFAST

Classic Overnight Oats

  • 1/3 cup plain Greek yogurt
  • 1/2 cup (heaping) rolled oats
  • 2/3 cup unsweetened milk of choice
  • 1 tablespoon chia seeds or ground flax meal
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 1 tablespoon of honey or maple syrup

  1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight fitting lid.
  2. Close and refrigerate for at least 4 hours, but preferably overnight before eating.

Simple Veggie Egg Scramble

  • 3 whole eggs, preferably organic
  • 2 tablespoon of coconut oil
  • Pinch of salt and pepper to taste
  • 1/4 white onion diced
  • 1/2 cup of grape tomatos, halved
  • 3/4 cup baby spinach
  • 1/4 cup grated Swiss cheese

  1. Mix together eggs and set aside.
  2. Heat a nonstick skillet over medium heat and 2 tablespoons of coconut oil.
  3. Add the onions, and cook for several minutes, until golden brown. Add the tomatoes and spinach and sprinkle with salt and pepper. Stir to begin to wilt the spinach, then pour in the eggs.
  4. Reduce the heat to low and stir, cooking slowly, until soft curds form. Add the Swiss cheese and continue stirring/folding until the eggs are cooked.

Avocado Toast With Sliced Tomato

  • 2 slices of whole grain bread, toasted
  • 1 avocado sliced
  • 1 tablespoon olive oil
  • 1 fresh lemon juice
  • Pinch of sea salt
  • 1 sliced vine tomato

  1. Top the toast with sliced avocado. Mash the avocado lightly with a fork.
  2. Drizzle on olive oil and lemon juice
  3. Add sliced tomato
  4. Sprinkle with sea salt

LUNCH

3 Bean Soup (Great Re-heated)

  • 1 1/2 cups of cannellini beans (drained and rinsed)
  • 1 1/2 cups of kidney beans (drained and rinsed)
  • 1 1/2 cups of pinto beans (drained and rinsed)
  • 1 large can of crushed tomatoes
  • 3 medium carrots sliced
  • 3 stalks of celery chopped
  • 1 medium onion chopped
  • 3 cloves of crushed garlic
  • 6 cups of organic beef or vegetable stock
  • 2 tablespoons of olive oil
  • salt and pepper to taste
  • 1 teaspoon of chopped parsley

  1. Rinse and drain beans, set aside.
  2. Sautée carrots, celery, onions, and garlic until tender in 2 tablespoons of olive oil.
  3. Add in the broth, crushed tomatoes and beans.
  4. Allow the soup to come to a boil on a medium flame, and then reduce to a simmer and cover for 25 minutes.
  5. Top with parsley. Makes 2-3 servings.

Roasted Butternut Squash and Kale Salad

  • 2 cups peeled and cubed butternut squash
  • 3 tablespoons olive oil
  • 6 tablespoons balsamic vinegar
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup dried couscous
  • 2 cups finely chopped kale
  • 1/4 cup red onion chopped
  • parmesan shavings

  1. Preheat oven to 400 degrees.
  2. Toss squash with olive oil, salt and pepper. Roast on a baking sheet in preheated oven for 20 minutes or until tender.
  3. Meanwhile, prepare couscous according to package directions. Allow to cool.
  4. Combine butternut squash, red onion, kale and couscous together in a bowl. Drizzle with olive oil and balsamic vinegar and top with Parmesan shavings. Serve.

Hummus and Veggie Stuffed Pitas

  • 1 whole wheat pita sliced in half
  • 1/3 cup of hummus
  • 1/2 cup of rinsed baby spinach
  • 1/2 sliced avocado
  • 1/2 cup of assorted chopped, sliced, or shredded raw veggies (carrots, cucumbers, cherry tomatoes)

  1. Spread hummus inside of each pita half.
  2. Fill with spinach and raw veggies.
  3. Top with sliced avocado and serve.

DINNER

Pan Seared Salmon with Sautéed Spinach

  • 4 tablespoons of olive oil
  • 2 cloves of crushed garlic
  • 1 pound of fresh spinach rinsed
  • 2 (6 oz.) Salmon fillets
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • Sliced fresh lemon

  1. Heat a large pan with 2 tablespoons and olive and garlic. Cook until fragrant.
  2. Add spinach, cook and toss until tender. Remove from heat and set aside.
  3. Add the remaining olive oil to the pan and allow the pan to come back to temperature.
  4. Place the salmon on the pan and cook for 3 minutes.
  5. Turn the salmon over and cook for 5 more minutes or until golden.
  6. Top the warm spinach with your salmon fillet. Squeeze fresh lemon on top. Serves 2.

Pasta Primavera with Grilled Shrimp

  • 2 tablespoons of olive oil
  • 1 clove of minced garlic
  • 4 cups of assorted fresh chopped vegetables
  • 6 oz. frozen, cooked, peeled and de-veined shrimp
  • Half of a fresh lemon
  • Salt and pepper to taste
  • 3 oz. grated parmesan cheese
  • 8 oz. cooked whole wheat or gluten free pasta

  1. Cook pasta according to directions on the box, drain and set aside.
  2. Heat up a large pan with olive oil and sauté garlic for about 1 minute.
  3. Add chopped vegetables to pan and sauté just until fork tender but still slightly crisp.
  4. Add shrimp to pan and toss until warmed through.
  5. Add lemon juice and salt and pepper.
  6. Remove from heat and toss the pasta, shrimp, and veggies all together.
  7. Top with grated parmesan. Serves 2.

Roasted Rosemary Chicken with Potatoes

  • A 4-5 lbs. Free Range or Organic Whole Chicken
  • Kosher salt, and Fresh cracked pepper
  • 1 Fresh Lemon
  • 1 whole head of garlic
  • Small bunch of rosemary
  • 1/4 cup or olive oil
  • 1 pound of small red potatoes

  1. Preheat the over to 400 degrees.
  2. Rinse the chicken inside and out with cold water. Pat dry.
  3. Stuff the cavity of the chicken with the lemon, garlic, and rosemary and place the chicken breast side up on the roasting pan.
  4. Tuck the legs of the chicken underneath the underbelly or tie with twine to hold shape.
  5. Spread the potatoes around the bottom of the pan and toss with olive oil, salt and pepper.
  6. Roast for chicken and potatoes for one to one and a half hour – rotate about half way through baking time, basting in between the rotation.
  7. The temperature should read 165 degrees on the thermometer when it is placed in the thickest part of the thigh. The skin should be golden brown.
  8. Remove the chicken from the oven and let it stand for 10 minutes before carving.
  9. Remove the potatoes and serve them on the side of the carved chicken. Makes 4-6 servings.

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