Lg Head Romain Lettuce
1 Can black beans, rinsed and drained
1 lg orange bell pepper
1 pt cherry tomatoes
5 green onions
5 strips cooked, crispy bacon
Optional ingredients: Avocado slices, fresh corn
1 C cilantro, loosely packed, roughly chopped, stems removed
Juice from ½ lime, or more, to taste
2 garlic cloves
¼ C Olive Oil
1 ½ t White Wine Vinegar
1/8 t salt
Blend all dressing ingredients in processer/blender and toss over finely chopped salad ingredients.
Add a steak or chicken to complete the meal.
Protein: Beans (or added steak or chicken)
Carbohydrate: salad ingredients
Fat: Avocado, olive oil
8 ounces unsweetened Baker’s chocolate
1/2 cup pure maple syrup
1/2 cup honey
Dash of Kosher or sea salt
2 cups roasted cashews (any type of nuts will work here)
1 T coconut oil
Prepare cookie sheet by covering with a sheet of parchment paper. Set aside. Add cashews to medium bowl and set aside. Add all ingredients to a heavy saucepan and turn to low heat. Stir until chocolate is completed melted. Once completely melted, pour chocolate mixture over cashews. Stir to cover thoroughly. Spread evenly onto cookie sheet lined with parchment. Set cookie sheet in refrigerator until cool (at least 2 hours). Break apart into bite-sized pieces and enjoy!
Store in container for up to 2 weeks (if they last that long).
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1 T coconut oil
1 T toasted sesame oil
1 # chicken breast, cut into pieces
2 lg. yellow bell peppers, sliced
1 onion, chopped
1 # baby bok choy, chopped
Tamari, Soy Sauce, or Coconut Aminos
Red pepper flakes
Salt & Pepper
Heat 1 T coconut oil in large sauté pan on high heat. Add chicken and stir fry until lightly browned. Remove and set aside. Add 1 T sesame oil to pan and stir fry onion and pepper until lightly browned. Add chicken back to vegetable mixture. Lower the heat to medium toss bok choy until wilted. The thicker ends will be somewhat crunchy. While bok choy is cooking, add Tamari, Coconut Aminos or Soy Sauce to taste along with red pepper flakes, salt and pepper.
2 Cups steamed cauliflower rice (after steaming)
2 T shredded Parmesan (this could totally be optional – thought it would help bind it better)
Salt & Pepper
Other seasonings to taste (I used fresh cilantro and some lime juice)
Line baking sheet with parchment paper. Heat oven to 375-400.
1) Take steamed cauli, drain as much excess liquid as you can with a cheesecloth or white dishcloth. WARNING: this is very hot.
2) In a medium bowl, combine eggs, parmesan (or any other cheese), salt and pepper and/or any other seasoning you’d like to try.
3) Add cauli to egg mixture and combine well.
4) Spoon cauli/egg mixture onto pan like you would a pancake on a griddle. There should be enough for 4-6 depending on the size you want.
5) Bake for 20-30 minutes.
6) When ready to use, fry on a dry pan to brown them on each side. A couple minutes is about all it takes.
1 small to med head of Cauliflower (about 2-3 C once processed)
¼ tsp Sea Salt or Himalayan Salt
½ tsp dried basil
½ tsp dried oregano
½ tsp garlic powder
Pinch of crushed red pepper
¼ C Shredded Parmesan
¼ C Mozzarella
Optional: 1 T almond flour
Toppings of choice
Preheat oven to 450 degrees. Prepare large sheet of parchment paper on baking stone or sheet.
Wash and dry head of cauliflower. Cut off florets. You don’t need the stems. Pulse in your food processor for about 30 seconds until cauliflower is finely chopped. Steam cauliflower, let it cool, and wring it to release as much moisture as possible.
Place cauliflower in a bowl and add cheeses and spices. Stir to combine and then add the egg. Mix thoroughly. Hands actually work the best.
Once combined, form the cauliflower into a crust on an oiled parchment paper. Press firmly and slide parchment paper on baking stone or pizza sheet.
6 eggs, slightly beaten
½ C Sour Cream
½ t salt
2 med tomatoes, chopped
2 green onions, sliced
½ C Shredded Cheddar
In a small bowl, whisk eggs, sour cream and salt; stir in the tomato & onion. Pour into a greased 8-9” round pan or quiche dish. Bake uncovered at 350 for 25-30 minutes, or until knife in middle comes out clean. Serves 4-6.
1/3 cup Plain Greek Yogurt
1 Garlic (clove, minced)
2 tbsps Apple Cider Vinegar
1 tbsp Tamari
1 tbsp Extra Virgin Olive Oil
1 tsp Dijon Mustard
1/8 tsp Sea Salt
1/8 tsp Black Pepper
12 leaves Romaine (chopped)
6 slices Organic Bacon (cooked and chopped)
1 cup Chickpeas (roasted)
1 cup Cherry Tomatoes (sliced)
1/2 Lemon (sliced into wedges)
4 slices Organic Bacon
4 cupsA rugula
1 cup Cherry Tomatoes (halved)
1/2 Avocado (sliced)
2 tbsps Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
2# beef stew meat
1 T grape seed oil or coconut oil
2 C white potatoes, cut into chunks
1 C carrots, cut into chunks
2 C celery
1- 14 oz can diced tomatoes
6 C water, divided
1 cube beef bouillon, gluten free (dissolved in 2 C water)
2 C beef broth, gluten free
5 T onion soup mix (see DIY recipe http://www.pernuwell.com/recipes/diy-dry-onion-soup-mix/)
1/2 t fresh garlic, minced
In a large stock pot, brown beef in oil. Meanwhile, cut up the veggies while dissolving bouillon cube in 2 C water. Drain extra liquid from beef after it is cooked through. Add veggies, onion soup mix, garlic, bouillon water, water and broth. Bring soup to a boil, reduce heat and simmer, until veggies are done, about 1 hour.
Serve alone or with side of your choice.
Garnish with avocado slices and/or cheese.