Ready Made Meals For Back to School

For more awesome recipes and Nutritional Questions please consult Registered Holistic Nutritionist Melissa Joa E~melissajoa@shaw.ca

Beet Borscht

4-5 beets, chopped

3 carrots

2 medium potatoes(white, sweet, or yam), cubed

3 celery stalks, chopped

2 onions, chopped

1 (28oz) can diced tomatoes

4c Broth

1tbsp lemon juice

1tsp minced garlic

1 bunch fresh Dill

Salt and pepper to taste

3 cooked sausages, chopped (opt) (can leave separate)

Instructions:

Saute onion, celery.

Add beets, carrots til tender.

Add lemon juice, diced tomatoes, garlic, potatoes

Add fresh dill. Simmer 20min

Blender smooth or to your consistency preference.

Add cooked sausage

 

 

 

 

 

 

Zucchini Carbonara(can be made with chicken)

6-4 large Zucchini sliced lengthwise

½ lb Bacon, cooked and chopped (can leave separate)

1 Bell pepper, chopped (can puree and add to sauce)

1 small Onion, chopped (can puree and add to sauce)

4 Tbsp Fresh Parsley or handful of spinach (can puree and add to sauce)

Sauce:

8 Egg yolks

1 c Coconut milk

1 tsp Italian spice

½ tsp oregano

1 Tbsp Dijon Mustard

¼ tsp pepper

Instructions:

Cook Bacon(leave bacon separate to be added for who can have it)

To slice the Zucchini into noodles, use a mandoline slicer. If you don’t have one, use a knife and slice lengthwise as thin as you can.

In large pot, Saute onion and mushrooms in coconut oil. Once tender, add the bell pepper.

In skillet, sauté zucchini noodles until tender.

In pot, add sauce ingredients. Over med-high heat, bring to a boil. Continuously whisk until thickened.

Add zucchini noodles to large pot. Add sauce.

To serve, top with chopped Bacon and Parsley.

 

 

 

 

 

Crockpot Chicken Thighs

10-12 chicken thighs

1tbsp maple syrup

2tbsp Dijon mustard

1tbsp arrowroot powder/flour(thickener)

Mix all ingredients EXCEPT arrowroot in crockpot. Cook 4-6hrs. or while at work. Pull chicken apart with fork. Mix in arrowroot.

LEFTOVER fresh chicken thighs- put in Ziploc and add same ingredients except arrowroot. Label and freeze.

MJ`s Paleo Chili

1 lrg cans diced tomatoes

1 lrg can of crushed tomatoes

1 small can tomato paste

1lb ground beef

1 section of flank steak, chopped

2 beef or bison sausages, chop or remove casings

1 bell pepper, chop (opt puree)

1 onion, chop (opt to puree)

½ grated zucchini                

4 stalks of celery, chop (opt to puree)

1tsp oregano

1tsp basil

1tbsp chili powder

1tsp cumin            

 

In lrg pot saute onion, mushroom, and celery in coconut oil. Add meat. Once meat is coocked, add spices, diced tomatoes, crushed tomatoes, tomato paste. Bring to a boil. Then let Simmer for 20-30min. You can put all ingredients in crockpot while at work 8-10hrs.

Take what you need. Put the leftovers in Rubbermaid red lid 5c containers. Label and stick in freezer

                                                                                   

 

Bacon Wrapped Mini Meatloaf

1 small onion

1 small bell pepper

1tbsp Chili powder

2lbs ground pork

Bacon

plastic wrap

Puree in a blender- onion and bell pepper

In large bowl mix together meat, spices and pureed veg.

Form into 4-6oz round balls. Wrap piece of bacon around the outside.

Wrap individually in plastic wrap. Freeze on baking sheet. Once frozen place in labeled Ziploc bag.

To cook: thaw. Bake in Oven 375 for 30 min or longer(don’t quite have this timed)

Or cook on BBQ

Chicken Nuggets

Great with Hot sauce!

1lb ground chicken

1 egg

1.5tsp onion or garlic powder

1/2tsp chili powder

1/4tsp salt

¼ tsp pepper

¼ c coconut flour

¼ c arrowroot

½ c unsweetened coconut flakes

Mix all ingredients together EXCEPT FLOUR & COCONUT FLAKES

Roll into shape of nuggets. Roll nuggets in flour and coconut flakes mixture.

Put on baking sheet lined with parchment paper. Bake 375 10-20min

Crockpot Morrocan Chicken

14 oz can tomato sauce

1/3 c apple sauce

1tbsp lemon juice

1tbsp dried ginger

1tsp cumin

1tsp salt

1tsp paprika

4lbs boneless, skinless chicken thighs

2 small onion, chopped (opt to puree)

2 stalks celery, chop (opt to puree)

1 small bell pepper, chopped (opt to puree)

2tsp garlic

1tbsp fresh ginger

1-2tbsp cinnamon

1-2c water or broth

Brown chicken in pan. Add to crockpot.

Saute onion, celery, and bell pepper in coconut oil. Add to crockpot.

Add all remaining ingredients in crockpot. Cook low 6-8 hrs.

 

 

 

 

 

 

Spaghetti Chicken Alfredo

1 medium spaghetti squash pre cooked

Instructions: cut in half. Place in baking dish. Add water to dish til half way up cut squash. Bake 350 for 20-30min or until you can pull spaghetti off the sides. Once cooled, portion out into small freezer Ziploc. To use: thaw and cut bottom corner to drain liquid.

1lb cooked bacon (can leave separate)

Instruction: lay bacon out on baking sheet lined with parchment paper. Bake 400 until it’s the way you like it. Keep bacon fat in glass jar. Put bacon on paper towel. You can also do this and keep bacon in fridge in Ziploc to use for the week.

2-3 chicken breast, chopped

1 onion, chopped(opt to puree)

2 handfuls of Spinach, chopped (opt to puree)

1 bell pepper, chopped (opt to puree)

Sauce:

1c coconut milk

9 egg yolks

1tsp dried basil

Salt and pepper to taste

1tbsp Dijon mustard

1tbsp arrowroot

1/3 c goat cheese (opt)

Saute onion, in coconut oil 3min. Add chicken.

In pot whisk sauce ingredients low heat EXCEPT arrowroot. Keep whisking. Watch closely as it will stick to the bottom of pot.

Add veggies to chicken mixture. Add sauce and Spaghetti squash to chicken mixture. Serve with chopped bacon on top.

 

 

 

 

Yam Biscuits

Pre make yam ahead of time.

Steam a few yams. Puree in blender. Put in ice cube trays. Label bag and put frozen yam ice cubes in for future use.

Biscuits:

1/3c coconut flour

1/3c arrowroot flour

1/4tsp salt

1tsp baking powder

1/2c mashed yam

3 eggs

1/4c coconut oil, melted

1tsp basil

1tsp thyme

1tsp onion or garlic powder

1/4tsp black pepper

Mix all ingredients. Add coconut oil last. Let batter sit5 min.

Preheat oven 350

Line baking sheet with parchment paper.

Use ice cream scoop or measuring cup to scoop batter and place on sheet.

Bake 25-30min.

 

 

 

 

 

 

Pumpkin Chili

1 lrg onion, chopped (opt to puree)

2 bell peppers, chopped(opt to puree)

1 bunch celery, chopped(opt to puree)

1lb Ground turkey or chicken

1 lrg can diced tomatoes

2c pumpkin puree

1c broth or water

6tbsp balsamic vinegar

1tsp of each-cinnamon, onion or garlic powder, chili powder, basil

1/2tsp of each- cumin, pepper, oregano

Saute onion, bell peppers, celery.

Add ground turkey, spices, balsamic vin.

Once meat is browned- add tomatoes and pumpkin and broth

Bring to a boil. Then simmer 15min.

 

 

 

 

 

 

 

 

 

 

 

Creamy Italian Spaghetti Squash

Make spaghetti squash ahead

Cut in half. Place in baking dish. Add water ½ way up the sides. Bake 375 until spaghetti noodles can pull off the sides. Cool and put in small freezer Ziploc. Freeze. Thawing- cut bottom corner to drain liquid. Heat up.

½ spaghetti squash

1lb chorizo sausage, remove casing(about 4-5 sausages) 4 sausages=64g 5 sausages=80g

14oz can diced tomatoes

7oz can coconut milk

1 small onion, chopped(opt to puree)

1 bell Pepper, chopped(opt to puree)

1 grated zucchini (opt to puree)

Salt and pepper to taste

(opt) jalapeno or pinch chili flakes or chipotle

Cook spaghetti squash.

Saute onion, bell pepper, grated zucchini.

Add chorizo sausage

Add tomatoes, spices and squash once sausage is cooked

Add coconut milk. Simmer 15

 

 

 

 

 

 

 

 

 

Butternut Squash Lasagna

Kitchen tool-mandolin slicer

Use left over spaghetti sauce

You can add cooked sausage(casing removed) if you’d like

1 butternut squash

Cut base off butter nut. Peel skin off with a carving knife.

Put the base with seeds in bag to use with another meal.

Slice long peeled pat of butternut with the mandolin slicer.

Instructions:

In crockpot, ladle spaghetti sauce on the bottom. Then layer of butternut squash lasagna noodles. Repeat. Cook low for 6-8hrs

 

Mongolian Beef

1lb ground beef

1tbsp coconut oil

1 small onion, chop(opt to puree)

1 bell pepper(opt to puree)

1 carrot, grated(opt to puree)

½ c coconut aminos

½ tbsp. honey

1tbsp fresh ginger or 2tbsp ground dried ginger

Pinch chili flakes(opt)       

2tsp minced garlic

Salt and pepper to taste

1-2tbsp arrowroot flour

1-2 green onion chives, chop (garnish)

Saute onion in coconut oil, Add ground beef. Add all remaining ingredients Except arrowroot. Once veggies are tender add arrowroot.

 

 

 

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