One Pan Salmon and Asparagus

Dish up this one pan salmon and asparagus meal that's packed with protein and healthy fats! Salmon is known to help improve heart health, reduce the risk of cancer, and strengthen bones. It is rich in omega-3 fatty acids, Vitamin A, D, E, and magnesium. Asparagus is full of antioxidants, improves heart health, is a great source of fiber, and helps regulate blood sugar levels. Incorporating garlic into this recipe will add flavor as well as calcium, copper, and manganese. Drizzle with lemon juice and add a dash of salt and pepper to enjoy for lunch or dinner!

Ingredients:

Serves 2

• 12 ounces salmon

• 12 large spears asparagus

• 1 tbsp coconut oil

• 1 clove garlic, minced

• 2 dashes salt & black pepper

• 2 tbsp lemon juice

Instructions:

1) Melt coconut oil in large pan on medium-high heat.

2) Add layer of asparagus, and place salmon on top. Top with garlic. Sprinkle with salt and pepper.

3) Place lid on and cook for about 6-8 minutes, checking regularly to prevent burning.

4) When fish is done and easily flakes with a fork, turn off heat and drizzle with lemon juice. Enjoy!

Thai Shrimp Curry and Rice

Warm yourself up with a bowl of this tasty Thai shrimp curry and rice! Shrimp is known to help regulate cholesterol levels, reduce blood pressure as well as reduce the risk of developing cardiovascular disease. It is an excellent source of selenium and provides heart-healthy EPA and DHA omega-3 fatty acids. Vegetable broth is loaded with phytochemicals, antioxidants, and vital minerals. The addition of red pepper, onion, and corn kernels add great flavor as well as a good amount of vitamins, minerals, and antioxidants too! Brown rice is known to help control cholesterol levels, improve digestive health, and help in preventing obesity. Add in some lime juice, curry, and basil for some extra flavor and enjoy!

Ingredients:

Serves 4

• 2 tsp coconut oil

• 1 lb. shrimp, peeled

• 1 tbsp lime juice

• ½ cup vegetable broth

• 1 cup red pepper, chopped

• 2 green onions, chopped

• 1 cup frozen corn (non-GMO)

• 1.5 cups coconut milk

• 1 tsp curry powder

• 1 tbsp dried basil

• 4 cups steamed brown rice

Instructions:

1) Heat 1 tsp coconut oil in soup pot. Add shrimp and cook until opaque.

2) Remove shrimp and set aside.

3) Add remaining coconut oil, green onions, red pepper and corn to pan. Cook until crisp-tender (2-3 mins).

4) Add lime juice, coconut milk, curry powder and basil to pan. Bring to simmer.

5) Add shrimp back to pan, cook until heated through.

6) Serve with brown rice. Enjoy!

Spaghetti Squash

This spaghetti squash recipe is a flavorful and satisfying meal to enjoy for lunch or dinner! Spaghetti squash is packed with vitamins, minerals, and fiber. It is known to support bone health, help fight off free radicals in the body, and promote eye and skin health. Adding in broccoli will provide you with extra antioxidants, calcium, and Vitamin K! Cooking with coconut oil helps strengthen your immune system, lower cholesterol, and promote healthy digestion. Garlic assists with detoxification, boosting your metabolism, and contains anti-microbial properties. Garnish with bacon, green onion, salt, pepper, and enjoy!

Ingredients:

Makes about 4-6 one cup servings

•  1 spaghetti squash, cut lengthwise, seeded

• 4 tbsp coconut oil, divided

• 2 cloves garlic

• 2 cups broccoli, chopped

• 2 tbsp sliced green onion

• 2 dashes salt & black pepper

• Optional garnish: 2 slices of cooked bacon, chopped

Instructions:

1) Preheat oven to 350F. Cover a baking sheet with parchment paper.

2) Place spaghetti squash cut upside down on baking sheet. Bake for 30 minutes.

3) Flip over, drizzle each half with 1 tbsp melted coconut oil and bake for another 10 minutes.

4) In frying pan, sauté garlic, broccoli & green onion in 2 tbsp coconut oil for 3-5 minutes, until broccoli is tender. Place broccoli mixture into a larger bowl.

5) Remove squash from oven and carefully scrape out flesh with a fork, adding to a large bowl. Add broccoli mixture and toss together.

6) Turn broiler on, and place broccoli-squash mixture back into the halved squash shell.

7) Broil about 3-4 minutes until slightly brown. Feel free to top with more fresh green onion and cooked bacon. Enjoy!

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!