View
6
Download
0
Category
Preview:
Citation preview
Lower Carb (Grain Free) Paleo DietHolly Niles, MS, CNS, LDN
Hello,
This is a great meal plan with a shopping list. Use this a easy weekend meal prep tool!
Happy Monday!Holly
Holly Niles, MS, CNS, LDN
Holly Nileshttp://www.hollyniles.com
Lower Carb (Grain Free) Paleo Diet7 days
Mon Tue Wed Thu Fri Sat Sun
Bell Pepper Egg Cups
Blackberries
Bell Pepper Egg Cups
Blackberries
Smoked SalmonWrapped Avocado
Smoked SalmonWrapped Avocado
Smoked SalmonSalad
Cauliflower, Kale &Sausage Bowl
Cauliflower, Kale &Sausage Bowl
Zucchini CarrotSouffle Muffins
Brazil Nuts Zucchini CarrotSouffle Muffins
Brazil Nuts Zucchini CarrotSouffle Muffins
Toasted Walnuts Toasted Walnuts
Slow Cooker Beef &Butternut SquashSoup
Slow Cooker Beef &Butternut SquashSoup
One Pan Salmon withRainbow Veggies
One Pan Chicken,Radishes & Broccoli
One Pan Olive PestoPork Chops
Grilled BruschettaChicken
Grilled Asparagus
CauliflowerShepherd's Pie
Celery with SunflowerSeed Butter
Zucchini CarrotSouffle Muffins
Celery with SunflowerSeed Butter
Zucchini CarrotSouffle Muffins
Carrots & Guacamole Carrots & Guacamole Carrots & Guacamole
Greek Chicken Salad
Simple AvocadoSalad
One Pan Salmon withRainbow Veggies
One Pan Chicken,Radishes & Broccoli
One Pan Olive PestoPork Chops
Grilled BruschettaChicken
Grilled Asparagus
CauliflowerShepherd's Pie
15 Minute GrilledSteak with Mint Pesto
Bre
akfa
stS
nack
1Lu
nch
Sna
ck 2
Din
ner
Holly Nileshttp://www.hollyniles.com
Lower Carb (Grain Free) Paleo Diet7 days
Mon Tue Wed Thu Fri Sat Sun
Calories 1615
Fat 95g
Carbs 90g
Fiber 30g
Sugar 35g
Protein 116g
Cholesterol 702mg
Sodium 2702mg
Vitamin A 30133IU
Vitamin C 268mg
Calcium 453mg
Iron 14mg
Calories 1419
Fat 78g
Carbs 89g
Fiber 28g
Sugar 35g
Protein 102g
Cholesterol 633mg
Sodium 1215mg
Vitamin A 30206IU
Vitamin C 526mg
Calcium 485mg
Iron 13mg
Calories 1471
Fat 91g
Carbs 71g
Fiber 26g
Sugar 27g
Protein 105g
Cholesterol 311mg
Sodium 913mg
Vitamin A 4774IU
Vitamin C 457mg
Calcium 371mg
Iron 8mg
Calories 1628
Fat 117g
Carbs 57g
Fiber 24g
Sugar 18g
Protein 98g
Cholesterol 311mg
Sodium 1264mg
Vitamin A 4199IU
Vitamin C 181mg
Calcium 395mg
Iron 12mg
Calories 1608
Fat 111g
Carbs 68g
Fiber 25g
Sugar 22g
Protein 92g
Cholesterol 467mg
Sodium 1826mg
Vitamin A 26153IU
Vitamin C 84mg
Calcium 393mg
Iron 14mg
Calories 1708
Fat 114g
Carbs 87g
Fiber 33g
Sugar 25g
Protein 102g
Cholesterol 523mg
Sodium 2322mg
Vitamin A 38103IU
Vitamin C 218mg
Calcium 529mg
Iron 18mg
Calories 1916
Fat 135g
Carbs 94g
Fiber 33g
Sugar 25g
Protein 100g
Cholesterol 486mg
Sodium 3332mg
Vitamin A 37102IU
Vitamin C 471mg
Calcium 551mg
Iron 19mg
Holly Nileshttp://www.hollyniles.com
Lower Carb (Grain Free) Paleo Diet63 items
Fruits
4 1/4 Avocado
2 cups Blackberries
1 1/16 Lemon
1 1/2 Lime
1/2 Navel Orange
Breakfast
2 tbsps Maple Syrup
Seeds, Nuts & Spices
1/2 cup Brazil Nuts
1 1/2 tsps Greek Seasoning
1 1/2 tsps Ground Flax Seed
1 1/2 tsps Hemp Seeds
1 1/2 tsps Italian Seasoning
1/2 tsp Red Pepper Flakes
1 1/2 tsps Sea Salt
0 Sea Salt & Black Pepper
1 tbsp Slivered Almonds
2/3 cup Walnuts
Vegetables
1 1/2 cups Asparagus
2 tbsps Basil Leaves
5 cups Broccoli
3 cups Butternut Squash
7 1/2 Carrot
1 head Cauliflower
5 stalks Celery
3 3/4 cups Cherry Tomatoes
1/4 Cucumber
3 1/4 Garlic
1 cup Green Beans
3 cups Kale Leaves
1 Leeks
2 tbsps Mint Leaves
1 1/2 cups Mixed Greens
1 1/2 cups Mushrooms
2 tbsps Parsley
2 cups Radishes
2 Red Bell Pepper
1 1/16 cups Red Onion
1 1/2 Tomato
1 3/4 Yellow Bell Pepper
1/2 Yellow Onion
1/2 Zucchini
Boxed & Canned
2 cups Beef Broth
Baking
1/2 cup Almond Flour
3/4 tsp Baking Powder
2 tbsps Coconut Flour
2 tbsps Nutritional Yeast
1 1/2 tsps Vanilla Extract
Bread, Fish, Meat & Cheese
1 1/2 lbs Chicken Breast
8 ozs Extra Lean Ground Turkey
4 ozs Ny Striploin Steak
8 ozs Organic Chicken Sausage
8 ozs Pork Chop
10 ozs Salmon Fillet
5 1/4 ozs Smoked Salmon
8 ozs Stewing Beef
Condiments & Oils
1/3 cup Avocado Oil
1 1/2 tbsps Balsamic Vinegar
1 cup Black Olives
1 1/2 tsps Coconut Aminos
2 tbsps Coconut Oil
2/3 cup Extra Virgin Olive Oil
1/4 cup Pitted Kalamata Olives
1/4 cup Sunflower Seed Butter
Cold
9 Egg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Bell Pepper Egg Cups3 ingredients · 20 minutes · 2 servings
Directions
1. Preheat oven to 425ºF (218ºC).
2. Slice pepper in half and carve out the seeds.
3. Crack an egg into the cavity of each half and bake on a baking sheet for 10 to 15minutes, depending on how you like your eggs. Remove from oven and season with seasalt and black pepper to taste. Enjoy!
Notes
More FlavourRoast the red pepper in the oven before cracking the egg into them.
Added TouchSprinkle with cheese during the last 2 minutes.
Serve it WithToast for dipping or our Grain-Free Flax Bread.
More ProteinIf it is a large bell pepper, fill remaining space with egg whites for added protein.
Ingredients
2 Red Bell Pepper
4 Egg
Sea Salt & Black Pepper (to taste)
Nutrition
Calories 175 Cholesterol 372mg
Fat 10g Sodium 147mg
Carbs 8g Vitamin A 4266IU
Fiber 3g Vitamin C 152mg
Sugar 5g Calcium 64mg
Protein 14g Iron 2mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Blackberries1 ingredient · 5 minutes · 2 servings
Directions
1. Wash and enjoy!
Ingredients
2 cups Blackberries
Nutrition
Calories 62 Cholesterol 0mg
Fat 1g Sodium 1mg
Carbs 14g Vitamin A 308IU
Fiber 8g Vitamin C 30mg
Sugar 7g Calcium 42mg
Protein 2g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Smoked Salmon Wrapped Avocado2 ingredients · 5 minutes · 2 servings
Directions
1. Slice the avocado and wrap each slice with the smoked salmon. Transfer to a plate andenjoy!
Ingredients
1 Avocado
3 1/2 ozs Smoked Salmon (sliced)
Nutrition
Calories 220 Cholesterol 12mg
Fat 17g Sodium 343mg
Carbs 9g Vitamin A 190IU
Fiber 7g Vitamin C 10mg
Sugar 1g Calcium 18mg
Protein 11g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Smoked Salmon Salad6 ingredients · 15 minutes · 1 serving
Directions
1. Hard boil the eggs by placing them in a small pot of cold water. Bring to a boil over highheat. Once boiling, remove them from heat. Cover and let stand for 12 minutes. Transferto a bowl of ice water to cool. Once cool, peel and slice into halves.
2. Combine all ingredients into a large bowl and toss gently before serving. Enjoy!
Notes
Extra Topping SuggestionsCucumber, tomato, capers, hemp hearts, feta, pumpkin seeds or sunflower seeds.
No Smoked SalmonReplace with the protein of your choice.
No Avocado OilUse Extra Virgin Olive Oil instead.
Ingredients
1 Egg
1 1/2 cups Mixed Greens
1 3/4 ozs Smoked Salmon (sliced)
1/4 Avocado (sliced)
1 tbsp Avocado Oil
Sea Salt & Black Pepper (to taste)
Nutrition
Calories 345 Cholesterol 198mg
Fat 28g Sodium 436mg
Carbs 6g Vitamin A 387IU
Fiber 4g Vitamin C 11mg
Sugar 1g Calcium 70mg
Protein 17g Iron 2mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Cauliflower, Kale & Sausage Bowl7 ingredients · 40 minutes · 2 servings
Directions
1. Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
2. Toss the cauliflower florets with half of the avocado oil, lay in a single layer on the bakingsheet, and sprinkle with salt and pepper to taste. Roast for 30 minutes, or until goldenbrown, tossing halfway through.
3. While the cauliflower is roasting, heat the remaining avocado oil in a small skillet overhigh heat. Add the kale and saute for 1 to 2 minutes until crispy. Sprinkle with sea salt totaste, and transfer to bowl.
4. Add sausages to the skillet and cook for 5 to 10 minutes, turning frequently. While thesausages are cooking, bring a small saucepan of water to a boil and poach the eggs.
5. To assemble, divide cauliflower and kale between bowls. Slice and add sausages,avocado, and top with an egg. Enjoy!
Notes
Plant-BasedUse chickpeas or tempeh instead of sausage, and skip the egg.
Ingredients
1/2 head Cauliflower (chopped into florets)
2 tbsps Avocado Oil (divided)
Sea Salt & Black Pepper (to taste)
3 cups Kale Leaves (chopped)
8 ozs Organic Chicken Sausage
2 Egg
1 Avocado
Nutrition
Calories 691 Cholesterol 322mg
Fat 50g Sodium 1377mg
Carbs 34g Vitamin A 10167IU
Fiber 13g Vitamin C 94mg
Sugar 6g Calcium 306mg
Protein 30g Iron 10mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Zucchini Carrot Souffle Muffins12 ingredients · 45 minutes · 5 servings
Directions
1. Preheat oven to 350ºF (177ºC). Grease a muffin tin or line with muffin cups.
2. In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.
3. Add dry ingredients to the wet mixture and combine thoroughly.
4. Add grated carrot and zucchini. (Note: If too wet, add more coconut flour. If too dry, add1 tbsp of warm water at a time.)
5. Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold eggwhites into batter.
6. Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes outclean. Let cool before serving.
Notes
Make it as a LoafLine a loaf pan with parchment paper and bake it as a loaf instead of muffins.
Ingredients
2 tbsps Maple Syrup
2 Egg (separated)
2 tbsps Coconut Oil (melted)
1 1/2 tsps Vanilla Extract
1/2 cup Almond Flour
2 tbsps Coconut Flour
3/4 tsp Baking Powder
1 1/2 tsps Ground Flax Seed
1 1/2 tsps Hemp Seeds
1/8 tsp Sea Salt
1/2 Carrot (grated)
1/2 Zucchini (grated)
Nutrition
Calories 193 Cholesterol 74mg
Fat 14g Sodium 173mg
Carbs 11g Vitamin A 1166IU
Fiber 3g Vitamin C 4mg
Sugar 6g Calcium 91mg
Protein 6g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Brazil Nuts1 ingredient · 5 minutes · 2 servings
Directions
1. Divide into bowls and enjoy!
Ingredients
1/2 cup Brazil Nuts
Nutrition
Calories 219 Cholesterol 0mg
Fat 22g Sodium 1mg
Carbs 4g Vitamin A 0IU
Fiber 3g Vitamin C 0mg
Sugar 1g Calcium 53mg
Protein 5g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Toasted Walnuts1 ingredient · 15 minutes · 2 servings
Directions
1. Preheat oven to 350ºF (177ºC) and spread the walnuts across a baking sheet lined withparchment paper. Toast in the oven for 5 to 10 minutes, tossing at the halfway point.
2. Remove from oven, let cool and enjoy!
Notes
Extra FlavourSprinkle with sea salt or spices of your choice.
Ingredients
2/3 cup Walnuts (shelled)
Nutrition
Calories 230 Cholesterol 0mg
Fat 23g Sodium 1mg
Carbs 5g Vitamin A 7IU
Fiber 2g Vitamin C 0mg
Sugar 1g Calcium 35mg
Protein 5g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Slow Cooker Beef & Butternut Squash Soup4 ingredients · 8 hours · 2 servings
Directions
1. Heat a skillet over medium heat. Add the beef and cook for 2-3 minutes, to brown.
2. Add the beef, butternut squash and broth to your slow cooker and cook on low for 8hours or on high for 4 hours.
3. Season with sea salt to taste. Divide into bowls and enjoy!
Notes
Vegan & VegetariansUse vegetable broth and chickpeas instead of beef.
LeftoversRefrigerate in an airtight container up to 3 days.
Ingredients
8 ozs Stewing Beef (chunks)
3 cups Butternut Squash (peeled and cubed)
2 cups Beef Broth
1/8 tsp Sea Salt (to taste)
Nutrition
Calories 328 Cholesterol 109mg
Fat 8g Sodium 723mg
Carbs 25g Vitamin A 22328IU
Fiber 4g Vitamin C 44mg
Sugar 5g Calcium 126mg
Protein 41g Iron 5mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Celery with Sunflower Seed Butter2 ingredients · 5 minutes · 2 servings
Directions
1. Spread sunflower seed butter across celery sticks (about 1 tbsp per celery stalk). Happymunching!
Notes
No CeleryUse cucumber instead
Ingredients
4 stalks Celery (sliced into sticks)
1/4 cup Sunflower Seed Butter
Nutrition
Calories 210 Cholesterol 0mg
Fat 18g Sodium 64mg
Carbs 10g Vitamin A 376IU
Fiber 3g Vitamin C 3mg
Sugar 4g Calcium 52mg
Protein 6g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Carrots & Guacamole4 ingredients · 5 minutes · 3 servings
Directions
1. Peel and slice carrots into sticks.
2. Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.
3. Dip the carrots into the guac & enjoy!
Notes
Spice it UpAdd chili flakes, salsa and/or chopped cilantro to the guacamole.
Ingredients
6 Carrot (medium)
1 1/2 Avocado
1 1/2 Lime (juiced)
1/3 tsp Sea Salt (or more to taste)
Nutrition
Calories 217 Cholesterol 0mg
Fat 15g Sodium 387mg
Carbs 22g Vitamin A 20540IU
Fiber 10g Vitamin C 24mg
Sugar 7g Calcium 55mg
Protein 3g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Greek Chicken Salad10 ingredients · 45 minutes · 1 serving
Directions
1. Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallow bowl orziploc bag. Add the chicken breasts and marinate for 20 minutes or overnight.
2. Preheat a grill or skillet over medium heat. Remove chicken from the marinade and cookfor 10 to 15 minutes per side, or until chicken is cooked through.
3. While the chicken is cooking, make the salad by combining the cherry tomatoes,cucumbers, red onion, olives, balsamic vinegar, remaining olive oil, salt, and pepper. Mixwell.
4. Divide the salad and chicken between plates. Enjoy!
Notes
More CarbsMix quinoa into the salad or serve with roasted potatoes.
Cheese LoverSprinkle with feta cheese.
No Greek SeasoningUse Italian seasoning instead.
Ingredients
1 1/2 tsps Greek Seasoning
1/4 Lemon (juiced)
1 tbsp Extra Virgin Olive Oil
5 ozs Chicken Breast (boneless, skinless)
3/4 cup Cherry Tomatoes (halved)
1/4 Cucumber (diced)
1 tbsp Red Onion (finely diced)
1/4 cup Pitted Kalamata Olives (chopped)
2 1/4 tsps Balsamic Vinegar
Sea Salt & Black Pepper (to taste)
Nutrition
Calories 422 Cholesterol 147mg
Fat 22g Sodium 1291mg
Carbs 13g Vitamin A 1168IU
Fiber 2g Vitamin C 23mg
Sugar 7g Calcium 64mg
Protein 45g Iron 3mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Simple Avocado Salad5 ingredients · 5 minutes · 1 serving
Directions
1. Combine all ingredients in a bowl. Toss and serve immediately. Enjoy!
Notes
No LemonUse lime juice or apple cider vinegar instead.
Less SpicyOmit the red pepper flakes.
Serve it WithOur Grilled Bruschetta Chicken, Thai Turkey Burgers with Almond Carrot Slaw or HerbedPork Roast with Sweet Potato Mash.
Ingredients
1/2 Avocado (cubed)
1 1/2 tsps Extra Virgin Olive Oil
1/16 Lemon (juiced)
1/2 tsp Red Pepper Flakes
1/8 tsp Sea Salt
Nutrition
Calories 225 Cholesterol 0mg
Fat 22g Sodium 303mg
Carbs 9g Vitamin A 521IU
Fiber 7g Vitamin C 12mg
Sugar 1g Calcium 14mg
Protein 2g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
One Pan Salmon with Rainbow Veggies9 ingredients · 40 minutes · 2 servings
Directions
1. Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
2. Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on the sheetpan. Drizzle the vegetables with olive oil. Brush the salmon with the coconut aminos,orange juice and zest. Sprinkle everything with salt and pepper to taste.
3. Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
4. Divide between plates and enjoy!
Notes
More CarbsServe with rice or quinoa.
VeganUse tofu steaks or roasted chickpeas instead of salmon.
LeftoversKeeps well in the fridge for 2 to 3 days.
Ingredients
2 cups Cherry Tomatoes
10 ozs Salmon Fillet
1 Yellow Bell Pepper (sliced)
2 cups Broccoli (chopped into small florets)
1/2 cup Red Onion (sliced into chunks)
2 tbsps Extra Virgin Olive Oil
1 1/2 tsps Coconut Aminos
1/2 Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
Nutrition
Calories 442 Cholesterol 78mg
Fat 23g Sodium 170mg
Carbs 27g Vitamin A 2138IU
Fiber 7g Vitamin C 296mg
Sugar 11g Calcium 109mg
Protein 34g Iron 3mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
One Pan Chicken, Radishes & Broccoli6 ingredients · 40 minutes · 2 servings
Directions
1. Preheat oven to 375ºF (191ºC) and line a baking sheet with foil. Place chicken breastsin the middle of the sheet, sprinkle with sea salt and black pepper (if desired), and topwith sliced lemon.
2. Toss the radishes and broccoli with avocado oil and sea salt. Add veggies to the pan,around the chicken. Bake for 30 minutes, or until chicken is cooked through.
3. To serve, divide chicken and veggies between plates, and squeeze lemon juice over top.Enjoy!
Notes
LeftoversKeep covered in the fridge up to 3 days.
Ingredients
10 ozs Chicken Breast
Sea Salt & Black Pepper (to taste)
1/2 Lemon (sliced into rounds)
2 cups Radishes (quartered)
3 cups Broccoli (chopped into florets)
2 tbsps Avocado Oil
Nutrition
Calories 406 Cholesterol 147mg
Fat 19g Sodium 163mg
Carbs 14g Vitamin A 904IU
Fiber 6g Vitamin C 144mg
Sugar 5g Calcium 101mg
Protein 48g Iron 2mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
One Pan Olive Pesto Pork Chops8 ingredients · 30 minutes · 2 servings
Directions
1. Preheat oven to 400ºF (204ºC) and line a baking sheet with foil.
2. In a food processor, combine black olives, garlic, olive oil and nutritional yeast until apaste forms. Set aside.
3. Add remaining ingredients to a large mixing bowl. Using your hands, generously coat thepork chops and veggies with your desired amount of olive pesto.
4. Transfer the pork chops and veggies onto the baking sheet in an even layer and bake for25 minutes, or until pork is cooked through. Divide onto plates and enjoy!
Notes
Leftover PestoIf you don't use all the pesto, you can add it to pasta, omelettes, sandwiches, or use as a dipfor veggie sticks and crackers.
StorageRefrigerate in an airtight container up to 3 days.
Ingredients
1 cup Black Olives (pitted, rinsed and patted dry)
1 Garlic (clove)
1/4 cup Extra Virgin Olive Oil
2 tbsps Nutritional Yeast
8 ozs Pork Chop
1 cup Green Beans (stems removed, chopped)
1 cup Cherry Tomatoes
1 Leeks (chopped into 1/2 inch medallions)
Nutrition
Calories 590 Cholesterol 78mg
Fat 45g Sodium 584mg
Carbs 19g Vitamin A 1939IU
Fiber 5g Vitamin C 23mg
Sugar 5g Calcium 132mg
Protein 28g Iron 7mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Grilled Bruschetta Chicken8 ingredients · 30 minutes · 2 servings
Directions
1. Preheat the grill to medium heat. Add the chicken breasts, season with sea salt andblack pepper, and cook for about 10 to 15 minutes per side, or until cooked through.
2. In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, and balsamicvinegar. Season with sea salt and black pepper to taste.
3. To serve, top the chicken breasts with the bruschetta mix. Enjoy!
Notes
Serve it WithOur Grilled Asparagus or Pan Fried Zucchini Slices. Add rice, pasta, flatbread or quinoa formore carbs.
Cheese LoverSprinkle with feta, goat cheese or shredded mozzarella before serving.
No GrillBake the chicken breasts in the oven at 350ºF (177ºC) for 30 minutes.
Ingredients
8 ozs Chicken Breast
Sea Salt & Black Pepper (to taste)
1 1/2 Tomato (medium, diced)
1/4 cup Red Onion (finely diced)
1 Garlic (cloves, minced)
2 tbsps Basil Leaves (chopped)
1 1/2 tsps Extra Virgin Olive Oil
1 1/2 tsps Balsamic Vinegar
Nutrition
Calories 228 Cholesterol 117mg
Fat 7g Sodium 96mg
Carbs 6g Vitamin A 1361IU
Fiber 1g Vitamin C 16mg
Sugar 1g Calcium 21mg
Protein 36g Iron 1mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Grilled Asparagus3 ingredients · 15 minutes · 2 servings
Directions
1. Preheat grill over medium-low heat.
2. Toss asparagus in the olive oil. Place asparagus directly on the grill or on a grill mat.Grill for 10 to 12 minutes, rolling at the halfway point.
3. Remove from grill and season with salt. Enjoy!
Notes
No GrillRoast in the oven instead at 425ºF (218ºC) for 12 to 15 minutes.
Ingredients
1 1/2 cups Asparagus (woody ends trimmed)
3/4 tsp Extra Virgin Olive Oil
1/8 tsp Sea Salt (or more to taste)
Nutrition
Calories 35 Cholesterol 0mg
Fat 2g Sodium 150mg
Carbs 4g Vitamin A 760IU
Fiber 2g Vitamin C 6mg
Sugar 2g Calcium 24mg
Protein 2g Iron 2mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
Cauliflower Shepherd's Pie10 ingredients · 50 minutes · 2 servings
Directions
1. Preheat oven to 350ºF (177ºC).
2. Place cauliflower florets in a medium sized saucepan, cover with water and bring to aboil. Let the florets boil until they are soft, about 15 minutes.
3. While the cauliflower is boiling, heat half of the olive oil in a large frying pan over mediumheat. Add the onions and garlic, cook for 5 minutes or until onions are translucent.
4. Add the meat, and cook until browned.
5. Add the mushrooms, carrots, celery, Italian seasoning, and salt. Continue to cook for afew minutes, until the meat is cooked through. Remove from heat.
6. Drain the cauliflower and discard cooking water. Return the cauliflower to the pot andadd the other half of the olive oil and a sprinkle of salt. Mash well until the cauliflowerbecomes almost like a puree.
7. Transfer the meat mixture to a casserole or pie dish and distribute into an even layer.Top with the cauliflower mash and spread it evenly across the top.
8. Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10minutes or until golden. Remove from oven and serve. Enjoy!
Notes
Vegan and VegetarianUse cooked lentils instead of ground meat.
Ingredients
1/2 head Cauliflower (chopped into florets)
1 tbsp Extra Virgin Olive Oil (divided)
1/2 Yellow Onion (diced)
1 Garlic (cloves, minced)
8 ozs Extra Lean Ground Turkey
1 1/2 cups Mushrooms (sliced)
1 Carrot (diced)
1 stalk Celery (diced)
1 1/2 tsps Italian Seasoning
1/8 tsp Sea Salt
Nutrition
Calories 307 Cholesterol 84mg
Fat 17g Sodium 311mg
Carbs 16g Vitamin A 5268IU
Fiber 5g Vitamin C 78mg
Sugar 8g Calcium 88mg
Protein 26g Iron 3mg
Holly Nileshttp://www.hollyniles.com
Amount per serving
15 Minute Grilled Steak with Mint Pesto11 ingredients · 15 minutes · 1 serving
Directions
1. In a food processor, combine the slivered almonds, garlic, mint, parsley, olive oil andlemon juice. Pulse until a thick paste forms. Set aside.
2. Preheat grill to medium heat.
3. Rub steaks generously with sea salt. Place yellow peppers, red onion and steaks on thegrill. Cook for 4 to 5 minutes and then turn. Cook for another 4 to 5 minutes. (Note: Timewill vary depending on temperature. We found 4 minutes per side was great for medium-rare.)
4. Remove veggies and steak from the grill. Toss the veggies in balsamic vinegar anddrizzle with a splash of olive oil. Divide onto plates. Add the steak and top with aspoonful of mint pesto. Enjoy!
Notes
Add CarbsServe with quinoa, brown rice or sweet potato.
Time SaverBlend up the pesto in advance and chop the veggies. Grill the veggies and steak at time ofmeal.
Ingredients
1 tbsp Slivered Almonds
1/4 Garlic (clove)
2 tbsps Mint Leaves (fresh)
2 tbsps Parsley
1 tbsp Extra Virgin Olive Oil
1/4 Lemon (juiced)
4 ozs NY Striploin Steak
1/2 tsp Sea Salt
3/4 Yellow Bell Pepper (de-seeded and slicedinto 1/4's)
1/4 cup Red Onion (sliced into 1/8's)
3/4 tsp Balsamic Vinegar
Nutrition
Calories 471 Cholesterol 80mg
Fat 30g Sodium 1256mg
Carbs 17g Vitamin A 1120IU
Fiber 3g Vitamin C 275mg
Sugar 3g Calcium 67mg
Protein 36g Iron 4mg
Holly Nileshttp://www.hollyniles.com
Recommended