January Newsletter: Sunday Meal Prep Recipes

• 4 eggs
• 1/2 cup of your choice of starch (arrowroot, tapioca or potato… I use potato because it has a mild flavor)
• 2 tsp of coconut flour
• 3 Tbsp water
• 1 Tbsp olive oil
• 1/4 tsp each of garlic powder, onion powder, salt, and black pepper

• 2 cups of diced white potatoes (diced into about 1/2 inch chunks)6 slices of nitrate-free bacon (sliced into about 1/2 inch pieces)
• 6 mini sweet peppers sliced into 1/4-1/2 inch pieces (or 1 large green, yellow, orange, or red bell pepper)
• 2 handfuls of baby kale
• hot sauce to taste (I used about 2 tsp) (I use Frank’s Hot Sauce)
• 1/4 tsp each garlic powder, onion powder, salt, and black pepper
• Avocado oil or olive oil to coat pan

1. Heat a large skillet with your avocado or olive oil over medium-high heat. Add your diced potatoes to the skillet, and allow them to start to cook.
2. Next, work on the tortillas. In a large mixing bowl, combine all of your tortilla ingredients. Use an electric mixer to combine the ingredients, in order to most effectively eliminate the lumps from your mixture, until very smooth but not to the point of frothing the eggs.
3. Use a 10-inch, non-stick skillet to make the tortillas. Heat the skillet on medium heat. Once heated, pour about 1/4 cup of the tortilla batter onto the skillet, and roll the batter around in the skillet so it is evenly coated (like making a french crepe). Cook about 1 minute on each side, until lightly browned. The edges will curl away from the pan. If you have any issues with this process, you can refer to the original recipe and instructions for these tortillas here. This will make 6 tortillas.
4. As you are working on the tortillas, check on the potatoes. As they are starting to brown and soften slightly (about 5-10 minutes into the cooking process), add your sliced peppers and sliced bacon. Allow these to cook, letting the peppers soften and the bacon crisp, stirring occasionally.
5. Once your potatoes, peppers, and bacon have cooked to desired texture, add the hot sauce, garlic powder, onion powder, salt, pepper, and kale to your mixture. Stir to combine, until the kale wilts into your mixture.
6. Evenly divide your potato/pepper/bacon/kale mixture onto your tortillas. Roll into burritos (they will be relatively small in size).
7. To make it a freezer meal: Wrap your burritos in tin foil, and store in the freezer. The night before you want to eat one, place your burrito in the refrigerator and allow to thaw overnight. In the morning, set your oven or toaster oven to 400 degrees F. Place your foil-wrapped burrito in the oven for 10-15 minutes. Now run off to whatever you’re (almost) late for!

• 2.5 cups 100% Pure Coconut Water
• 3 tbsp Hemp Protein powder
• 2 tbsp Flaxseed Meal
• 2 tbsp Extra Virgin Coconut Oil
• 1 tbsp Chia Seeds
• 2 handfuls of greens (I use a powerblend, or mix of kale and spinach)
• 2 cups of frozen fruit

1. Combine the coconut water, protein powder, flax meal, chia seeds, coconut oil, and green in a blender and pulse until the greens are slightly chopped and don’t take up as much space in the blender.
2. Add the frozen fruit. Blend until smooth.
3. To make it a freezer meal: Pour your smoothie into 2 quart-sized freezer bags. Lay flat in the freezer and store there. The night before you want to drink one, transfer the bag to the fridge. In the morning, pour into a glass and enjoy!

Lunch

• 2 chicken breasts
• 1/4 cup olive oil
• 1/2 tsp each: salt, black pepper, garlic powder, onion powder, italian seasoning
• 1 Tbsp lemon juice

• 2 chicken breasts
• 1 jar of your favorite salsa

1. During your Sunday Prep, place your chicken and seasonings (option 1 or option 2) in the crockpot on high for 4 hours.
2. Once done, shred the chicken and store in an airtight container.
3. Use throughout the week as a salad topping, or quick protein fix!

• two 28 oz cans of tomato sauce
• 1 cup sweet onions, sliced
• 2 cloves garlic, smashed
• ¼ cup grass-fed butter (I use Kerrygold)
• 2 tablespoons olive oil
• 2 teaspoons maple syrup
• 1 teaspoon salt
• ¼ teaspoon oregano
• ⅛ teaspoon red pepper flakes
• ¼ cup coconut milk

1. For the recipe instructions, follow this link to Feeling Foodish's recipe!
2. Store in the fridge in an airtight container to eat throughout the week.

  Dinner

• 1 grass-fed flank steak (about 2 lbs)
• 1/4 avocado oil
• 1 tsp each: chili powder, paprika, cumin, onion powder, garlic powder, salt
• 1/4 tsp cayenne powder
• 1 green pepper, sliced
• 1 small onion, minced

1. Coat the steak in the oil, and then all of the spices as a rub.
2. Place the steak, onions, and peppers in a crockpot for 4 hours on high. (Or you can freeze the meat, peppers and onions in an airtight container/zip bag, remove from the freezer and place in the fridge the night before you want to cook it, then place all of the ingredients from the bag into the crockpot in the morning.)
3. Remove from the pot once cooked, shred, and serve over salad, or in grain-free tortilla (recipe for tortilla above, in Breakfast Burrito recipe)

•  1.5 cups of sprouted quinoa (dry)
• 3 cups of water
• 1/2 cup white onion, minced
• 1 clove garlic, minced
• 2 eggs
• 2 Tbsp coconut flour
• 2 Tbsp potato starch
• 2 large handfuls of baby spinach
• 1/4 tsp each salt, black pepper, red pepper flakes, and italian seasoning
• 1 Tbsp + 1/4 cup avocado oil

1. In a medium saucepan, combine the dry quinoa and water, and cook as directed on the package until done.
2. In a large pot, add your onion, garlic, avocado oil, salt, black pepper, red pepper and italian seasoning. Saute until the onions are translucent. Add the spinach and stir until the spinach is wilted.
3. Once both the onion and quinoa are done, remove from heat and add the quinoa to the onion/garlic mixture in the large pot. To this mixture, add the eggs, coconut flour and potato starch. Mix until thoroughly combined. The mixture should stick together relatively well and should start to form a ball.
4. Heat the 1/4 cup avocado oil over medium to medium-high heat in a large skillet.
5. Drop 1/4 cup sized balls of your quinoa batter into the hot skillet, being sure to give each patty space to cook and not overcrowd the pan.
6. Cook each patty until it is firm, and golden brown on each side. Add more oil to the pan as needed. Repeat until no batter is left.

• 1 lb grass-fed ground beef
• 1 bell pepper, chopped into 1/4 inch pieces
• 1/2 cup of onion, minced
• 1 clove garlic, minced
• 2 Tbsp coconut flour
• 5 Tbsp potato starch
• 2 eggs
• 1/4 tsp salt, cumin, chili powder, paprika, and ground black pepper
• 1 tsp Frank's Hot Sauce
• Avocado oil to coat pan
• 1  16 oz jar of your favorite salsa

1. Preheat the oven to 400 degrees F, and line a baking sheet with tin foil.
2. Coat a skillet with the avocado, and saute the pepper, minced onion and garlic, and 2 Tbsp of salsa until the peppers and onions are softened.
3. Transfer the mixture from the skillet to a large mixing bowl. Add the meat, spices, coconut flour, potato starch, hot sauce, and eggs. Combine this mixture thoroughly with your hands or a fork.
4. Roll the meat combination into 1 Tbsp balls, and place on the lined baking sheet. Continue until all of the meat is gone.
5. Bake the meatballs for about 20 minutes.
6. To make it a freezer meal: Allow the meatballs to cool. Place in an airtight container and store in the freezer. To reheat, place the meatballs in a large pot, pour your jar of salsa over top, cover with a lid, and allow to simmer on medium-high for about 20 minutes or until the meatballs are warmed through.

• 2 chicken breasts
• 1/2 cup of Frank's Hot Sauce
• 2 Tbsp butter
• 1/2 tsp each, garlic powder, onion powder, dried dill weed, salt, black pepper, dried chives, and dried parsley

1. Combine all of the ingredients in a crockpot and cook on high for 4 hours. (Or combine in a zip bag, store in the freezer, remove the night before you want to cook it and thaw in the fridge, and cook in the crockpot in the morning.)
2. Remove from pot once cooked, and shred with forks. Top with leftover sauce in pot. Serve over a salad or mashed potatoes.

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