Roasted Veggie Salad

This roasted veggie salad is loaded with fiber-rich foods that will be sure to fill you up for lunch or dinner! Carrots are known to help improve digestion, skin, kidney, and liver function. They are low in calories and rich in vitamins, minerals, and carbohydrates. Potatoes are packed with Vitamin C, B6, Copper, and Manganese. They help control blood sugar levels, reduce inflammation in the body, and aid in regular bowel movements. Red onions are known to be anti-inflammatory and a good source of dietary fiber and folate. Whether you choose to use spinach or mixed greens, you will be receiving plenty of antioxidants. Season this dish with rosemary and any spices you desire and enjoy!

Ingredients:

Serves 2

• 2 large carrots, chopped

• 2 medium potatoes, chopped

• ½ red onion, sliced

• 1 tbsp coconut oil

• ½ tsp rosemary

• 4 cups spinach or mixed greens

• Sea salt and pepper to taste

Instructions:

1) Preheat oven to 450 F and line baking sheet with parchment paper.

2) Place chopped carrots and potatoes on parchment paper and drizzle with melted coconut oil. Sprinkle with rosemary, sea salt, and pepper.

3) Bake until tender, about 25-35 minutes (this will depend on the size of the pieces, so check after 25 minutes).

4) Place spinach/mixed greens in two bowls.

5) Top with roasted vegetables, and drizzle with dressing if desired. Enjoy!

Beef and Sweet Potato Chili

Beef and sweet potato chili is the perfect meal to warm you up this winter season. Sweet potatoes are an excellent source of beta carotene, which promotes healthy skin, strengthens the immune system, and is important for eye health and vision. This recipe is also rich in anti-inflammatory spices including cayenne, cumin, garlic, and oregano. Cayenne promotes healthy weight loss and weight maintenance by boosting metabolism and reducing hunger while cumin helps regulate blood sugar levels and reduce elevated cholesterol. Mushrooms, corn, red pepper, and kale help pack in the fiber for this dish to keep bowel movements regular and probiotic levels high. Treat yourself to this delicious and nourishing bowl of chili this winter season!

Ingredients:

Serves 4

• 2 tbsp coconut oil

• 1 cup onion, diced

• 1 tbsp cayenne pepper

• 1 tsp cumin

• 1 tsp garlic powder

• 1 tsp oregano

• 1 bay leaf

• 1 lb ground beef

• 4 cups diced tomatoes

• 3 cups sweet potatoes, diced

• 1⁄2 cup mushrooms, sliced

• 2 cups frozen corn

• 1 cup red pepper, diced

• 2 cups kale leaves, chopped

• 3 dashes salt & pepper

Instructions:

1) Heat coconut oil in large soup pot.

2) Add diced onion and cook until translucent.

3) Add beef and spices. Cook until beef is brown.

4) Add diced tomatoes, and add additional can of water to the pot.

5) Add sweet potato, mushrooms, and rest of spices.

6) Lower heat and simmer for about 40 minutes, stirring occasionally.

7) Add corn and red pepper. Cook for another 20 minutes.

8) Add kale, salt and pepper and cook for 10 more minutes.

9) Remove bay leaf. Serve and enjoy!

Broiled Halibut

This broiled halibut is an easy and flavorful dish to prepare and enjoy for lunch or dinner! Halibut is a great source of magnesium, which is a natural calcium channel blocker that improves the flow of blood, oxygen, and nutrients in the body. It is also rich in vitamin B12, B6, folate, and omega-3s. The addition of lemon juice adds a touch of flavor while helping to reduce weight, control high blood pressure, and promote healthy digestion. Dill also aids in digestion, improves your immune system, and contains a number of vitamins and minerals. Sprinkle in some salt and pepper or add your favorite pesto and enjoy!

Ingredients:

Serves 2

• 16 ounces halibut

• 2 fl oz lemon juice

• 2 tbsp dill

• 2 dashes salt & pepper

 Instructions:

1) Raise oven rack if necessary, and turn on broiler.

2) Cover baking sheet with parchment paper and place fish on paper.

3) Drizzle with lemon juice & sprinkle with dill.

4) Broil 8-10 minutes until fish flakes easily with a fork. Enjoy!

Egg Drop Soup

Egg drop soup is the perfect meal that will nourish your body as we head into the winter season. Chicken broth is known to help aid in healing leaky gut/intestinal permeability and reducing inflammation in the body. It is also rich in collagen, which protects the body’s joints and skin as we grow older. Eggs are a rich source of protein, choline, omega-3s, and are one of the few foods that naturally contain vitamin D! Peas are a great source of protein, low in calories, and aid in liver function. They are also high in micronutrients and help regulate blood sugar. Add in any additional seasonings or spices and enjoy!

Ingredients:

Serves 4

• 4 cups chicken broth

• 2 eggs

• 1 tbsp green onion (diced)

• 1 tbsp lemon juice

• 1/2 cup peas

• 1/2 cup of fresh or frozen corn

Instructions:

1) Heat chicken broth in pot.

2) Whisk eggs and green onion together in a separate bowl.

3) Slowly pour egg mixture into hot broth while stirring.

4) Add lemon juice, peas, and corn.

5) Stir until heated through. Serve and enjoy!