Download pdf - Lunch and Dinner (Chef V’s Healthy Routine) HOW TO USE ... · Lunch and Dinner (Chef V’s Healthy Routine) HOW TO USE CHEF V’S HEALTHY ROUTINE I want to make this simple for

LunchandDinner(ChefV’sHealthyRoutine)

HOWTOUSECHEFV’SHEALTHYROUTINEIwanttomakethissimpleforyou.Sinceyoumaynotalwaysbeinthemoodforcertainthings,I’vecreatedaneasycharttomixandmatchwithliterallythousandsofdifferentoptionsforyou,whichisalsoagreattoolifeatingout.Ifyouneedrecipeideas,youcanfindsalads,soups,entrees,sidedishesandsnacksbelow.Eachofthesesoups,saladsandentreeshasenoughnutrientsasafullmealduringChefV’sHealthyRoutine.Iliketokeepitsimple.Havingapieceofproteinwithquinoaandsomebroccoliorgreenbeans(steamed)istheeasiest,mostaffordablewaytostayontrack.However,ifyouliketocookorgettiredofeatingthesamethings,I’vecreatedlotsofrecipesthatareapprovedformy21DayChallenge.Seethebelowformyfavoritesalads,soups,entrees,sidedishesandsnacks!BonAppetit!LunchPrepareaheartysalad,souporentreefrommyChefVrecipesbelow.Packitfullofnutrientslikehealthyfatsandprotein.Includedarkleafygreens(cookedorraw),healthyfatslikeavocadoandcoconutoil,andorganicproteinlikewildfish,organicchickenororganicturkey.Ifyouarevegetarianorvegan,usebeansandnutsforprotein(alloptionsareonmy21-DayChallengeChart)*DrinkLOTSandLOTSofwater(8oz.perhour)DinnerPrepareanicesizedsoup,saladorentréefrommyChefVrecipesbelow.Makesuretoincludehealthyfatsandqualityproteinfromthelistsbelow.Packyourmealswithasmanyvegetablesasyoulike.Thereisalsoanunlimitedamountofcombinationsbelowonmyeasytoplanfoodportionchart.*MakesuretohaveplentyofrestanddrinkLOTSandLOTSofwater!(8oz.perhourwhileawake)Snack

Havingasnackeverydayisn’tabadthingaslongasyouarechoosingtherightsnacks.Seebelowmyapprovedsnackswhileonyour21daychallengeandfortherestofyourlife!

ChefV’sHealthyRoutinePortionChart(Mix&Match!LiterallyThousandsofOptions!)

Protein(6oz.serving) Starch(½cupserving) Vegetable(Unlimitedservings) Seasoning/HerbsWildSalmon Quinoa AnyLeafyGreen GarlicFreshTuna BrownRice Broccoli&Cauliflower GingerTrout WildRice GreenBeans BasilMackerel BlackRice Peas CilantroCannedTuna BlackBeans Zucchini ParsleyColdWaterFish KidneyBeans AnySquash RosemaryOrganicChicken Lentils SweetPotato ThymeOrganicTurkey PintoBeans Carrots RedChiliFlakesDuck LimaBeans Parsnips CayennePepperLamb WhiteBeans Cabbages BlackPepperVegetarians:Beans&Nuts

GlutenFree,CornFreePasta

AnyOnions&Bulbs No-saltSeasoning

Mushrooms RawCoconutOil(1tbsp.)

Cabbage ColdPressedOliveOil(1tbsp.)

Cucumber AppleCiderVinegar SnapPeas BalsamicVinegar Avocado CoconutAminos

(soysaucesub)

STILLHUNGRY?Herearemorerecipes&resourcesforyoufromChefV!ChefVRecipes-SeeBelowê ScrolldowntothebottomofthispageforlotsofheartyChefVSalads,Soups,Entrees,SideDishesandSnackstokeepyouontrack.ChefVBlogI’vecreatedablogtosharehealthyrecipesthatareapprovedforyour21DayChallengeandlifestyle.Youcanalsoaskquestionsontheblog!ChefVblog.comFacebookandInstagram

Thesefreeonlinecommunitysitesofferideaswherethousandsofpeoplelikeyouaresharingtheirexperiences.I’vealsoincludedtonsofrecipes,pictures,andideas.Facebook.com/privatechefvorInstagram@chefvw#chefv#chefvrecipesPinterestIamalsopinningrecipesfrommyfavoritehealthyfoodblogs.CheckoutmyPre-cleanseApprovedrecipeboard:pinterest.com/privatechefv/pre-post-cleanse-approved/ChefVRecipes-SeeBelowê *CHEFVHEARTYSALADS*ChefV’sSuperFoodPowerSalad(serves2-4)Ingredients4cupscutorganicgreenkale1lemon1avocado½cuppomegranateseedsSliveredrawalmondsDirections:Squeezelemonjuiceontokaletowilt.Mashavocadointokalemix.Topwithpomegranateseedsandrawalmonds.ChefV’s‘Chipotle’Bowl(serves2)Ingredients2cupsorganicmixedgreens(arugula,spinach,redleaf,kale,chard,greenleaf,orromaine,etc.)1cupcookedorganicquinoaorbrownrice,cooled¾cuporganicblackbeans,cookedandcooled½mangoskinnedandcubed¼cupchoppedcilantro¼smallredoniondiced1smalllime,juiced½avocado,skinned,cubedDirections:Fixtwobowlswithlettuceonthebottom.Topwithplainquinoa(orrice)andbeans.Mixmango,onion,cilantro,andlimejuiceinasmallbowl.Addmangomixturetotopofsalad.Topwithavocadoandserve.BonAppétit!

ButternutSquashSaladwithQuinoa(serves2)Ingredients2cupsofwildorganicgreens(Arugula,spinach,mixedherbs)½smallorganicbutternutsquash,deseededanddicedsmall1.5tbsp.organiccoconutoil¼cupoforganiconion(sweetoryellow)1cloveorganicgarlic(minced)½tsp.organicnutmeg½tsp.organicthymeorganicseasaltcrushedblackpepper¾cupraworganicwhitepumpkinseeds(pepitas)1organicpomegranate(deseeded&rinsed,usetheseedsforthesalad)2smallor1largeorganicavocado(sliced)1-cuporganicquinoa(cookinaricecookerwith2cupsofwater)OptionalDressing:Forlettuceonly.Tosslettuceinamixtureof:2tbsp.organiccoldpressedoliveoil1tbsp.sherryvinegarDirections:Preheatovento350degrees.Linebakingsheetwithaluminumfoil.

Inabowl,mixpumpkinseedswith1tbsp.ofcoconutoil.Usejustenoughoilsoseedsarelightlycoated.Addseasalttotasteandmixsothatseedsarefairlyevenlycoated.Transferseedstolinedbakingsheet,andbakeforabout15-25minutes(oruntilseedsarecookedandbegintogolden).Removetrayevery10minutestostirtheseedsandcheckfordoneness.Letcoolandsetaside.

Inalargenon-stickpan,heat2tbsp.coconutoilovermediumheat.Addchoppedonionandsmallcubesofbutternutsquash(thesmallerthesquashisdiced,theeasieritwillcook).Sauteesquashandonionsovermediumheatfor5minutesoruntilsquasharesoft.Donotburnsquashoronions.Addgarlic,thymeandnutmegandcookforadditional1-2minutes.Mixbutternutsquashtogetherwiththecookedquinoa.Addsaltandpeppertotaste.Setasideinabowlandletcoolinthefridge.

Toarrangethesalad,startbyaddingaservingofgreenstotheplate.Nextaddthecooledbutternutsquashmix.Add3-4slicesofavocado.Topwithpumpkinseedsandpomegranateseeds.BonAppetit!

ChefV’sAvocadoKaleSalad(serves2-4)Ingredients

1-2largebunchoforganicblackkale(lacinatokaleordinosaurkale.Chopped)½redonion1garlicclove,minced1lemon,juiced¼-cuporganiccoldpressedoliveoil1tsp.organicseasalt1tsp.blackpepper1largeavocadoDirections:Removeendsofstemsfromkaleleaves.Choptheleavesintosmallpieces.Placeinlargebowl.Finelychop½redonionintosmallpieces.Addtobowl.Placegarlicthroughamasherormashgarlicclovesandchopintotinypieces.Addtoaseparatesmallbowl.Inthesmallbowl,addlemonjuice,oliveoil,saltandpepper.Stirwellwithafork.Addtokalesaladandmassagewithhandsuntilleavesarefullycovered.Thiswillhelpwiltthekalesotheleavesarenotsotoughorbitter.Choptheavocadointosmallpiecesandmash.Addtheavocadomashtothelemon-coveredkaleandstiruntiltheavocadocoversthekalelikeacreamydressing.ChefV’sGreekChoppedSalad(serves2-4)Ingredients2tbsp.coldpressedoliveoil1tbsp.balsamicvinaigrette2cupsorganicromainelettuce,washedandchopped1largecucumber,skinned,cutinto1-inchchunks1cupcookedgarbanzobeans1tbsp.choppedorganicmint1tbsp.choppedorganicparsley1tbsp.choppedorganicbasil¼cupKalamataolives,drainedandchoppedinhalf(seedsremoved)DirectionsMixtheoliveoilandbalsamicwiththeromainelettuce.Mixintherestoftheingredients.Refrigeratefor1hourtomarinateandservecold.ChefV’sAntioxidantLoveSalad(serves2)Ingredients1largeorganicredchardleaf,washed&chopped1cuporganicredleaflettuce,washedandchopped1tbsp.coldpressedoliveoil1tbsp.organicbalsamicvinegar1smallraworganicbeet,washed,skinned&diced

½cuporganicraspberries¼cuppomegranateseeds¼cupchoppedrawwalnutsDirections:Combineoliveoilandvinegarwithchardandredleaflettuce.Dividelettuceontwoseparateplates.Distributehalfthebeets,raspberries,pomegranateseedsandchoppedwalnutstoeachsalad.BonAppétit!ChefV’sSweetWatermelonCrunchSalad(serves2-4)Ingredients2cupsorganicarugulaApproximately½small/mediumwatermelon(~3cups)2-inchcubesofwatermelon,seeded,drained2organicBartlettpears,peeled,cut½inch3cupsorganicbroccoliflorets,blanched3minutes,cooled2tbsp.rawpinenutsOptionaldressing¼cupcoldpressedoliveoil2tbsp.applecidervinegar1tsp.mustard½tsp.lemonzestDirectionsArrangearugulaon4plates,addwatermelonchunks,pears,broccoliflorets,andtopwithalmonds.Combinedressingingredientsanddrizzleoverthetopofthesalad.BonAppetit!ChefV’sGrilledMangoCilantroSalad(serves4)Ingredients1-2organicmango,skinnedandcutintothickslices(foreasygrilling)½cupslicedredonion1cupcookedorganicblackbeans1avocado,peeled,chopped1lb.grilledorganicchicken(optional)4cupsorganicmixedgreensDirectionsOnagreasedgrillorgrillpan,placemangooveramediumhighheatedgrill.Grilloneachsidefor1minutesoruntilgrillmarksappear.Cutthegrilledmangointosmallerchunks.Mixgreenswith½ofcilantrovinaigretterecipe(below).Addblackbeans,redonion,mangochunks,avocadoandgrilledchicken(optional).

ChefV’sEasyGreenSalad(serves2)Ingredients3cupsoflooselypackedorganicgreens(anygreensyoulike!)1cupshreddedgreencabbage1smallorganiccucumber,washed,skinnedandsliced1cupcookedorganickidneybeans,(hotorcold)1wholeslicedavocado,skinnedandpitted1cupofseasonalfruit(UseSpringfruitslikeblueberries,cantaloupe,orpineapple)DirectionsDividethelettuceupbetween2plates.Topwithgreencabbage,cucumber,kidneybeans,avocadoandfreshfruit.Drizzlewithlimevinaigrettebelow.ChefV’sLimeVinaigrette(serves2)¼cuplimejuice1tbsp.organiccoconutnectar⅓ cupcoldpressedoliveoilPinchofseasalt&pepperDirectionsBlendlimeandoilingredientsinaVitamixonlow.SlowlyaddthecoconutnectarwhileVitamixisrunninglow.Addsaltandpeppertotaste.*CHEFVHEARTYSOUPS*ChefV’sAvocadoGreenCurry(Serves2)Ingredients1tbsp.organiccoconutoil1clovegarlic,minced½cuporganicgreenbeans1largeorganiczucchini,slicedintoroundthins2tbsp.greencurrypaste1cupoforganiccoconutmilk2largeavocados,skinned,pitted,choppedinto1-inchchunks½cuporganicbasil,slicedDirectionsHeatcoconutoilinalargesaucepan.Addgarlicandsautéfor1minute.Addgreenbeans,zucchini,andcookfor3minutes.Addcurrypasteandstircoveringallofthevegetables.Slowlystirincoconutmilkandbringtoasimmerfor3minutes.Addavocadoandbasilandturnoffheat.Serveoverbrownriceorquinoa.BonAppétit!

ChefV’sCreamyCarrotSoup(serves2)Ingredients1-2tsp.organiccoconutoil(orextravirginoliveoil)3clovesgarlic,minced2cupssweetonion,diced1.5poundsorganiccarrots,peeledandchoppedintobigchunks(about5cups)5cupsorganicvegetablebroth2-3tbsp.freshlygratedorganicginger,totaste¾cuprawcashews,soakedinwater½cupalmondmilkPinchoforganicseasalt&pepper,totasteDirectionsPlacecashewsinabowlofwaterandsoakforatleast30minutes,setaside.Heatalargepotovermediumheat.Addoil,garlic,andonionandsautéforabout3-5minutes.Addinthecarrots,vegetablebroth,and2tbsp.ofthegratedginger.Stirandbringtoaboil.Reduceheatandsimmerforabout20minutes,oruntilvegetablesaretender.Turnoffheatandcoolsoupfor10minutes.Drainandrinsethecashewsverywell.Unlessyouhaveanemersionblender,blendthesoupinablenderinsmallbatchesaddingthecashewsandalmondmilktoblend.Startingonlow,blenduntilitcomestogether,graduallyincreasingthespeedtohigh,letsomesteamescapeorcoolthesoupslightlybeforeblending.Tasteandaddsaltandpepperifdesired.Garnishwithcashewsandparsley.BonAppetit!ChefV’sCreamyBroccoliSoup(serves2)Ingredients2tbsp.organiccoconutoil1largeyellowonion,chopped3shallots,chopped2garliccloves,minced1quartoforganicvegetablebroth6cupsorganicbroccoliflorets,chopped1tbsp.freshthymeleaves½cupraw,unsaltedcashews1-cupcoconutmilk½cuppepitasforgarnishDirectionsInalargesouppotovermedium-highheat,heatthecoconutoil.Addonions,shallots,andgarlicandcookuntiltranslucent,about3-4minutes.Addbroth&broccoliandboilfor10minutes.

Removethesoupandpourintoablender.AddThyme,coconutmilk,andcashewstoblender.Blenduntilsmooth,2-3minutes.Serveinabowlandtopwithpepitas.ChefV’sDeliciousVeganSoup(Serves4-6orisgreatforleftovers)Ingredients1cupuncookedredortricoloredquinoa,rinsedanddrained½tbsp.organiccoconutoil3organicgarliccloves,minced2cupdicedsweetonion(about½large)1jalapeno,seededifpreferredanddiced1largezucchinipeeledandchoppedto½-1inchdice(2.5-3cups)1.5tsp.groundcumin1tsp.chilipowder½tsp.groundcoriander6cupsorganicvegetablebroth1.5cupscookedorganicblackbeans(one15-ozcanrinsedanddrained)Pinchoforganicseasaltandblackpepper,totaste¼tsp.cayennepepper(orredpepperflakes)1cupoforganicspinachorkaleleavesTopwithavocado,cilantro,&greenonionDirectionsFortheeasiestwaytopreparequinoa,add1-cupquinoaand2cupsofwatertoaricecooker.Iusethewhitericesettinganditcomesoutperfecteverytime.ORinamedium-sizedpot,addquinoaalongwith1.5cupswater.Bringtoaboil,reduceheattomedium,andcoverwithtightfittinglid.Simmercoveredforabout17minutesoruntilthewaterisabsorbedandquinoaisfluffy.Removefromheat,fluffwithfork,andkeepitcovereduntilreadytouse.

Meanwhile,heatoilinalargewokorpot.Addgarlicandonionandsautéforafewminutesovermediumheat.Addinthejalapenoandzucchiniandsautéfor5-7minutesmore.

Stirinthecumin,chilipowder,coriander,andbroth.Bringtoaboilandthenreduceheattomediumandsimmerforabout15minutesuncovered.

Justbeforeserving,stirinthecookedquinoa,drainedandrinsedblackbeans,cayenne,andspinachorkale.Seasonwithsaltandpeppertotaste,addingmorespiceifdesired.

Garnishsoupwithavocado,cilantro,&greenonion.

ChefV’sCreamyBeetSoup(serves4andgreatforleftovers)Ingredients1tbsp.coldpressedoliveoil1cupchoppedonion3clovesgarlic,minced3cupsfat-freeorganicchickenbroth(orvegetablebrothforvegan)3largebeets,peeledandcutinquarters1mediumsweetpotato,skinnedandcubed1cupunsweetenedcoconutmilk1bayleaf1tsp.seasalt1tsp.crushedredpepper(optional)DirectionsHeattheoilinalargepot,bigenoughtomakethesoup.Addonionandcookfor2minutes.Addgarlicandcontinuetocookforonemoreminuteoruntilonionbecomestranslucent.Addbroth,beets,sweetpotato,coconutmilk,andbayleaf.Boilfor20minutesoruntilbeetandsweetpotatobecometender.Removethebayleaf.Transfersmallbatchesofsoupintoablenderandblend3-4batchesuntilsmooth.Addsaltandcrushedredpeppertotaste.BonAppétit!ChefV’sRAWCucumberCilantroAvocadoGazpacho(serves2-4)Ingredients1ripeorganicavocado1organiccucumber,skinned½cuporganiccilantro1cloveorganicgarlic2tbsp.choppedorganicchives2cupsfilteredicewater1¼tsp.organicseasaltJuiceof1organiclimeDirections:Refrigerateallingredientsovernight.Addcoldingredientstoablenderandblenduntilsmooth.Thecoldertheyare,thelessfoamtherewillbe.ServecoldandBonAppétit!*CHEFVENTREES*ChefV’sGrilledSalmonPasta(serves2)Ingredients1lb.wildsalmonfillet,skinremoved1largeMeyerlemon(juiced)3tbsp.coldpressedoliveoil1tsp.salt

2clovesofgarlic,crushed1tbsp.capers,drained¼cuporganicbasil,slivered2cupsbrownriceorquinoapenneDirectionsCutsalmonintotwofilets.Placesalmoninabowlorbagtomarinate.Mixlemonjuice,salt,oliveoil,andgarlicinaseparatebowl.Pourhalfthemixoverthesalmontomarinatefor10minutes.Reservetherestofthemarinadeforpastaandaddthecaperstomarinade.Disposeofthesalmonmarinadebeforecooking.Grillsalmonfor3minutesoneachsideformediumdoneness(longerforwelldone).Cookthepastabasedonthedirectionsonthebox.Drainthepastaandaddtherestofthemarinadetothepasta.Addbasiltopastaandmixwell.Dividethepastaontwoplates.PlacesalmonfiletontopandBonAppétit!ThaiRedCurry(withChickenorVegan)(serves2)Ingredients1lb.organicchickenbreast,cutinto½inchchunks(Ifvegan,substitutezucchini,sunchokes,celery,oranyotherapprovedveggies)¼cupslicedonion1clovegarlicminced18oz.canbambooshoots,drained½cupsnappeas1largecarrotslicedthin1or2tbsp.redcurrypaste(canaddordecreasedependingontaste)1canlightcoconutmilk¼cuporganicbasil,slicedintosliversSaltandpeppertotasteDirections

1. Inanon-stickpan,bringoiltomediumhighheat.Addchickenandcookfor4-5minutesstirringthechickenwithaspatulaorspoon.Setaside.(Forveggies,addinstep3)

2. Inalargerpot.Add1tbsp.oilandonionfor2-3minutesuntiltranslucent(mediumheat).

3. Addgarlic,snappeas,andcarrot(oranyotherapprovedveggies).Cookfor2minutesonmediumlow.

4. Addbambooshootsandcurrypaste.Stircurrypastetocoverallveggies.5. Addcoconutmilk.Turnheattolow/simmer.6. Addcookedchicken(orveggies)tocurry.Simmerfor5minutesoruntil

chickeniscooked.7. Addsaltandpeppertotaste.Whenserving,addfreshbasil.BonAppétit!

PinkPeppercornSearedAhiTuna(serves2)Ingredients1lb.ahitunasteak½redonionsliced¼cuporganicparsley,chopped1tbsp.groundpinkpeppercorns1tsp.blacksesameseeds1tsp.whitesesameseedsOrganicpinkseasalttotaste2lemonsjuicedDirectionsCovertheoutsideoftunasteakinlemonjuice.Addpinkpeppercornstocover.Heatoilinalargepanoverhighheat.Addthetunaoncetheoilishot.Searthetunafor30secondsoneachside.Removethetunaandletsitfor1-2minutes.Slicethetunainto¼inchslicesandlaythetunaonaplatesliced.Topthetunawithslicedonionsandchoppedparsley.BonAppétit!ChefV’sChiliLemonSearedTuna(serves2)Ingredients12oz.WildTuna1tbsp.coldpressedoliveoil1lemon,juiced1tsp.organicseasalt1tsp.chilipowderDirectionsPrepareagrillorgrillpantomediumhighheat.Rinsetuna,patdryandplaceonaplate.Rubthetunawitholiveoil.Pourthejuicefromthelemonontothetuna.Sprinkletunawithsaltandchilipowder.Grilltunaonahotgrillfor1-2minutesoneachside.Removethetunaandslicethinlyagainstthegrain.Thefishshouldbeslightlyrareinthemiddle.BonAppétit!ChefV’sRAWPestoLasagnawithMacadamiaRicotta(serves2)Ingredients4largezucchini,slicedthin,length-wise(thesubfornoodles)2largeportabellamushrooms,slicedthin,length-wise(subfornoodles)‘RicottaCheese’Ingredients:1-cupmacadamianuts-soakedforanhour1lemonjuiced1tbsp.oliveoil1tsp.organicseasalt1tbsp.freshchoppedrosemary

PestoIngredients:1-cupfreshorganicbasil½cuprawpinenuts1clovegarlic2tbsp.coldpressedoliveoil2tbsp.water½cuporganicarugula1tsp.organicseasaltDirectionsPreparethericottacheesebymixingallingredientsintoVitamixorfoodprocessorandprocessuntilsmooth.Setasideinabowl,scrappingthesidestogetallthe‘cheese’.RinseVitamixandblendallthepestoingredientstogether,slowlyaddingtheoilwhileblending.Setasideinabowl,scrappingthesidesofVitamixtogetallpesto.Ina3x8bakingdish,smearasmallamountofpestoonthebottom.Layer2-3piecesofzucchini.Layer½theamountof‘ricotta’ontopofthezucchini.Layer2-3portabellamushroomsontopofthericotta.Layer½theamountofPestoontopofthemushrooms.Repeatoncemoreandendwithpestolayerontop.Garnishwithleftoverpinenutsandshreddedbasil.BonAppétit!ChefV’sOrganicRoastedChickenwithCuminBlackRiceandMustardGreens(Serves4)Ingredients2skin-onbone-inorganicchickenbreasthalves(about1pound)2bone-inorganicchickenleg-thighquarters1tsp.paprika¾freshgroundpepper½teaspoonorganicseasalt2tsp.organiccoldpressoliveoil1cupslicedVidaliaonion3garliccloves,coarselychopped½cuporganicvegetablebroth1tsp.organicrawhoney8cupschoppedmustardgreens,stemsremoved(about7ounces)Directions

1. Preheatovento450F2. Sprinklechickenevenlywithpaprika,½teaspoonpepper,and¼

teaspoonsalt.Heata10inchcastironskilletoverhighheat.Addoiltopan;swirltocoat.Addchicken,fleshsidesdown;cook5minutes.Turnchickenover;cook2minutes.Turnchickenover;cook2minutes.Placepaninoven.Bakeat450Ffor20minutesoruntildone.Letstand5minutes.

3. Inalargeskilletovermedium-highheat.Add1tbsp.oliveoiltopan;sauté3minutesoruntillightlybrowned.Addbrothandhoneypantocoat;cook3minutesoruntilbrothalmostevaporates.Addgreenstopan;sauté3minutesoruntiltender.Sprinklewithremaining¼teaspoonpepperandremaining¼teaspoonsalt.BonAppétit!

ChefV’sOrganicCumin-CrustedWildBlackCod(serves4)Ingredients1tablespooncuminseeds½teaspoonorganicseasalt¼teaspoonfreshlygroundblackpepper4(6-ounce)wildblackcod½teaspoonoliveoil2tablespooncoldpressedorganicoliveoil2tablespoonschoppedorganicfreshflatleafparsley2organiclemonwedges

DirectionsPreheatoven375F.Roastcuminseedsinalargeskilletovermediumheat2minutesoruntiltoasted.Placecumin,seasalt,andpepperinspiceorcoffeegrinderorfoodprocessor;processuntilfinelyground.Rubcuminmixtureovertopandbottomsidesoffillets.

Heatoilinpanovermedium-highheat.Addfillets;cook2minutesoneachsideoruntilbrowned.Wraphandleofpanwithfoil.Bakeand375Ffor3minutesoruntilfishflakeseasilywithfork.Sprinklewithparsley,servewithsidelemonwedges.BonAppétit!ChefV’sChiliLemonSalmon(OrChickenorVeggies)(serves2)Ingredients12oz.WildSalmon,cutintwofillets(Orfordifferentrecipeusechickenorveggiesforvegan)1tbsp.coldpressedoliveoil2lemons,slicedinhalf1tsp.organicseasalt1tsp.chilipowderDirectionsPreheatovento500°F.Rinsesalmon,patdryandplaceonametalbakingsheet,linedwithfoil.Rubeachfilletwitholiveoil.Squeezethejuicefromone-halflemonontoeachfillet.Sprinklefilletswithsaltandchilipowder,thenplaceahalflemonontopofeachfillet.Turndownoventemperatureto275°.Placesalmoninovenandcookfor8-12minutes,dependingonhowwelldoneyoulikeyourfish.Forthe

chicken,grillitonthegrillfor3-5minutesperside.Orplaceinovenon350°coveredfor20minutesanduncoveredfor15minutes.Enjoy!ChefV’sSweetMangoMeatloaf(serves4)IngredientsMeatloaf1lb.organicgroundturkey(Forvegan,useveggiefibersleftoverfromjuicing,carrots,beets,zucchini,&greenveggiestomakeyourmeatsubstitute)½cupalmondflour(oralmondmeal)1tbsp.coldpressedoliveoil¼cupdicedsweetonion½cuporganicshreddedcarrot¼cupdicedcelery2clovesgarlic,minced½organicmango,skinnedanddiced2tbsp.almondmilk(orcoconutmilk)½tsp.groundcumin1tsp.organicseasaltTopping2tbsp.limejuice½organicmango,skinnedanddiced1tsp.applecidervinegar½tsp.groundcuminPinchoforganicseasalt&pepperDirections:Preheatovento400degrees.Inasaucepan,bringtheoiltomediumhighheat.Sauteeonions,celeryandcarrotsfor3-5minutesuntilonionsaretranslucent.Addthemincedgarlicandturntheheatoff.Inalargebowl,combineturkey(orveggiefibers),onionmix,mango,almondmilk,cuminandsalt.Spraya6x6inchpanwithahealthynon-stickcookingspray(Ilikecoconutoilspray).Fillthepanwiththemeatloafmix.Coverwithfoilandbakefor20minutes.WhilethemeatloafiscookingpreparetheMangotopping.CombineallingredientsinafoodprocessororVitamixandpulseuntilathickblendedconsistency(likeaketchup).Removethefoilfromthemeatloafandaddthemangotopping.Bakefor15minutesuncovered.Removeandletcoolfor10minutes.Servewithmysweetpotatopuree(findrecipeatChefVblog.com),myMac&“Cheese”recipebelow,and/orgrilledvegetables.BonAppétit!

GrilledFrenchRackofLambandOrganicFarmersMarketBabyCarrotswithTricolorQuinoa(Serves2)

Ingredients½Frenchrackoflamb(4bones).2tbsp.coldpressedorganicoliveoil2tbsp.mincedgarlic¼cupchoppedmint1tbsp.freshrosemary1bunchoforganicbabycarrots(notpackagedbabycarrots)(splitinhalf)1cupOrganicTricoloredQuinoa1tsp.cuminspice½tsp.groundmustardspice¼cupchoppedorganiccilantro¼cupchoppedrawpecans(optional)1cupwaterDirectionsPreheattheovento350F.Inasmallbowlmix1tbsp.oil,garlic,mint,androsemary.Diporrubtheoutsideofrackoflamb.Letthelambresttoroomtemperatureinthemarinade.Tosscarrotsin1tbsp.ofoiland½tbsp.garlic.Roastinovenat350for15-20minutesinajellyrollpan.CookQuinoaasdirectedinaricecookeroronthestovetopwithwater.(Ilikethericecookerbecauseitdoesitperfectlyeverytime,justpresswhitericesetting).Addcuminandmustardwithadashofseasaltwhencooked.Beforeserving,addchoppedcilantroandrawpecans.Whilethecarrotsandquinoaarecooking,cookthelamb.Coverthelambagainwiththemarinadebeforegrilling.Coverthebonesinfoiltoresistcharringandgrillfor7-10minutesoneachsideovermediumlowuntildesireddoneness.LettheRackrestfor5minutesbeforeslicing,Sliceearlierformorerareandletrestlongerformediumormediumwell.SlicedelicatelyintofourpiecesservingtwoperpersonOverQuinoaandCarrots.Enjoythissimplygoodmealoflambandcarrotstogetherforadelightfulpreorpostcleansemeal.BonAppetit!ChefV’sGrilledChickenPestoPasta(serves2)Ingredients1lb.organicchickenbreast(oruseveggiesforvegan!)2cupsbrownriceorquinoapasta½cupChefVEasyRAWPesto(seeeasypestobelow)DirectionsLightlysaltandpeppertheorganicchicken.Grillonagreasedgrillorgrillpanfor3-5minutesoneachside.Setchickenasideandbring6cupsofwatertoaboil.Cookpastaaccordingtopackagedirections.Useacheese-lesspestosauceorusemyEasyRAWPestorecipebelowtomixpestoinwithdrainedpastaandmixinchicken.BonAppétit!

ChefV’sEasyRAWPesto(enoughfor8servings!)2cupsorganicbasil,washed¾cuprawpinenuts2clovesgarlic½cupcoldpressedoliveoil1tbsp.lemonjuicePinchofsaltandpepper,totasteDirectionsBlendallingredientstogetherinaVitamixorfoodprocessorfor2-3minutesoruntilsmooth.Thiswillkeepforuptoaweekinyourfridge.It’sgreatonanythingfromglutenfreebread,topasta,tomarinatingyourfavoriteproteinorvegetables.BonAppétit!*EASYSIDEDISHES*ChefV’sGrilledArtichoke(serves2)Ingredients1organicartichoke2clovesgarlic½onion6cupswater½lemon,juiced1tsp.balsamicvinegarOrganicseasaltandpeppertotasteDirectionsWashandtrimartichokespikeswithscissors.Cuttheartichokeinhalf,vertically.Removethefuzzycenter.Bringalargestockpotofwatertoboilandaddartichoke,garlicandonion.Boilcoveredforapproximately30-45minutes,dependingonsizeofartichoke.(Theleavesshouldpullouteasilywhendone).Removeartichokesandsetaside,upsidedown,toremovewater.Charonagrillorgrillpanfor2-3minutesuntilyouhavesomegoodgrillmarks(thiswilladdsmokiness).Mixthelemonjuiceandbalsamictogether.Drizzleovertheinsideoftheartichoke,emphasizingtheheart.Sprinklewithsaltandpepper.Enjoy!ChefV’sSpicySweetPotatoPuree(serves2)1largesweetpotato,skinnedandcutintolargechunks3cupswater¼cupalmondmilkorcoconutmilk¼tsp.organicseasalt¼tsp.cayennepepper¼tsp.redchiliflakes

DirectionsBring3cupsofwatertoaboil.Addsweetpotato.Boilpotatofor15minutes,oruntilpotatoissoft.Drainwaterandaddsweetpotato,milk,salt,cayenneandchiliflakestoablender(preferablyVitamix).Blendfor1minute.Serveimmediatelyoryoucankeepupto1weekinthefridgeasaleftoversidedish.Greatwithwildfish,poultry,lamborwildgame.GreenBeanswithAlmonds(serves1)Ingredients1tsp.coconutoil1tbsp.sliveredrawalmonds1clovegarlic,minced½cuporganicgreenbeans,washedandtrimmed1tsp.rawcoconutaminosDirectionsHeatcoconutoilinafryingpanovermediumhigh.Addrawalmondsandstirtocoat.Addmincedgarlicandstir.Addgreenbeansandcookfor1-2minutes.Addcoconutaminosandcookforanother1-2minutes.ServeWarm.RoastedRedOnionsandWinterSquash(6servings)Ingredients3tablespoonsorganiccoconutoil1tablespoonchoppedfreshthyme1tablespoonorganicrawhoney3garliccloves,sliced2(12-ounce)delicatesquashes,halved,lengthwise,seeded,cutinto½inchslices1poundredonion,cutintowedges½teaspoonorganicseasalt½teaspoonfreshlygroundblackpepper3tablespoonschoppedfreshflatleaforganicparsleyorganiccookingsprayorcoconutoilsprayDirectionsPlacebakingsheetinoven.Preheatoven475F(leavepaninoventoheat).Combinefirst5ingredientsinalargebowl,stirringwithawhisk.Addsquashandonion;tossgentlytocoat.Sprinklevegetablemixwith¼teaspoonseasaltand¼teaspoonpepper.Removepreheatedpanwithovenmit.Coatpanwithcoconutoilspray.Arrangeveggiemixinasinglelayeronapan.Bake475Ffor20minutesoruntiltender,turningonce.Sprinklewithremaining¼teaspoonseasalt,remaining¼teaspoonpepper,andchoppedparsley.BonAppétit!

CuminBlackRice(serves2)

Ingredients1tsp.cuminseeds1tsp.coldpressedoliveoil½tsp.crushedredpepper¼tsp.organicseasalt1cupblackrice1½cuporganicvegetablebrothDirectionsPlacecumin,oliveoil,redpepper,andsaltinasmallsaucepanovermediumheat;cook2minutes,stirringoccasionally.Add1cupuncookedblackricetopan;cook2minutesstirringoccasionally.Add1¼cupsveggiebrothtopanbringtoboil.Reduceheat,cover,andsimmer15minutes.Removefromheat,letstand10minutesoruntilliquidisabsorbed.BonAppétit!ChefV’sMac&“Cheese”Makeover(serves2-4)Ingredients2cupsquinoaorbrownriceelbowpasta2cupschoppedbutternutsquash2cupscashewssoakedovernight1clovegarlic½lemonjuiced½cupalmondmilkDirectionsBoil3cupsofwaterinasaucepanandcookthebutternutsquashfor20-30minutesuntilitistender.Drainthesquashandaddsquash,almondmilk,garlic,cashews,lemonjuiceandsalttoaVitamixorfoodprocessor.Cookthepastaaccordingtothepackagedirections.Drainandmixwiththecheesesauce.RedCabbageandOnions(serves2-4)Ingredients2tsp.coldpressedoliveoil1/3cupfinelychoppedredonion1/2lb.organicredcabbage(~1/2smallhead),thinlysliced(about4cups)1/2tsp.organicseasalt3tbsp.organicbalsamicvinegarDirections:Heatoilinamediumsizedpanovermediumheat.Addonion,andcookuntilsoft,about4minutes.Addcabbage,½tsp.salt,vinegar,and½cupwatertopan;raiseheattomedium-high.Continuestirringuntilcabbagebeginstowiltandliquidhasevaporated,about8minutes.Transfercabbagetoabowl;serveimmediatelyorcoverwithfoiltokeepwarm.BonAppétit!

**YogaPosesToPractice**EASYSNACKSTOKEEPYOUONTRACK!ChefV’sEasyTrailMix(4servings)Ingredients1-cuprawalmonds1-cuprawwalnuts¼cupunsweetened,driedGojiberries¼rawsproutedsunflowerseedsDirectionsMixallingredientstogetherinasmallbowloraZiplocbagforonthego.Ikeeponeinthecarandabowlinthehousesosnackingisalwayseasyandhealthy.*Tradeingredientsouttomakeitadifferentfunmix.Userawnuts:pistachios,cashews,pecans,macadamias,etc.Useunsweetenedandunsulfureddryfruits:pineapple,apple,mango,blueberries,etc.Keepaneasytrailmixaroundforgotohealthysnacks!Makedifferenttrailmixeasywithoneortworawnuts,oneseed,andonedried,unsweetenedfruit.ChefV’sSpinachArtichokeDip(serves4-6)Ingredients¾cuprawcashews(unsoaked)¾cupunsweetenedorganicalmondmilkorcoconutmilk2-3tbsp.lemonjuice2clovesgarlic,minced1tsp.organicseasalt½tsp.drypowderedmustard1-½cupscannedorfrozenartichokehearts2cupsfreshorganicspinachDirectionsPreheatovento425degrees.Addcashews,almondmilk,andlemonjuicetoaVitamixorblenderandblenduntilsmooth.Whensmooth,addartichoke(partiallythawediffrozen)andspinach.Pulsebutdonotblend.Transfermixtoa6x6bakingdishandbakefor20minutes.Removethedipandletcoolfor5minutesbeforeserving.Enjoywithcarrots,celery,gluten-freecrackersorbread.BonAppétit!

ChefV’sEasyAppleSauce(1serving)Ingredients½cuporganicunsweetenedapplesauce1/8tsp.cinnamon(optional)DirectionsStirincinnamon(optional)andenjoy.ChefV’sButteryCelerySticks(serves1)Ingredients1celerystick1tbsp.rawalmondbutterDirectionsCleancelerystalks.Removeouterskinofcelery.Cutstalkinhalf.Smearalmondbutteronthecelerystalk.Enjoy!EasyHummus(serves4)1canorganicgarbanzobeans(drainedandwashed)2tbsp.tahini½lemonjuiced(about¼cup)1clovegarlic,minced2tbsp.oliveoilPinchofseasalt(forspicyaddapinchofcayenneorcrushedredchiliflakes)OptionalToppingIdeas:1tsp.coldpressedoliveoil½tsp.paprika¼tsp.cayennepepper¼tsp.driedoregano1tbsp.choppedolivesDirectionsPlaceallingredientsinablenderexceptforoliveoil.Slowlyblendandaddoliveoilwhileblendingonlowuntilblendedwell.Placeinabowl,swirlinganicelookwithaspoon.Drizzleoliveoilontopandsprinklewithpaprika,cayenne,oregano,andchoppedolives(optional).Eatwithfreshveggieslikecucumber,celeryorcarrotstodip.Alsogluten-freecrackersorbreadisgreat!Willlast5-7daysinrefrigerator.