This recipe is- appetizer, dairy free, dinner, egg free, gluten free, low glycemic, lunch, nightshade free,
nut free, pescatarian, side dish, soy free, sugar free, vegan, vegetarian

Ingredients- 40 minutes / 9 ingredients

• 4 cups Butternut Squash (diced into cubes)
  
• 2 tbsps Extra Virgin Olive Oil (divided)
  
• 3/4 cup Quinoa (uncooked)
  
• 1 1/4 cups Water
  
• 8 cups Kale Leaves (finely chopped)
  
• 1 tbsp Balsamic Vinegar
  
• Sea Salt & Black Pepper (to taste)
  
• 1/2 cup Pumpkin Seeds
  
• 1/2 cup Dried Unsweetened Cranberries
  

Directions-

1. Preheat oven to 420ºF (216ºC) and line a baking sheet with parchment paper. Toss the butternut squash in half the olive oil and spread across the sheet. Bake in the oven for 20 to 25 minutes, or until lightly browned.
2. Combine the quinoa and water in a sauce pan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
3. Heat remaining olive oil in a large skillet over medium-low heat. Add kale and saute until wilted (about 3 to 5 minutes). Turn off the heat.
4. Add the quinoa, roasted butternut squash and balsamic vinegar to the skillet then toss until well mixed. Season with sea salt and black pepper to taste.
5. Divide into bowls and top with pumpkin seeds and dried cranberries. Enjoy!
   

Side Notes:
No Butternut Squash- Use sweet potato, carrots or beets instead.

Save Time- Use frozen bagged butternut squash.

Leftovers- Keeps well in the fridge up to 3 - 4 days.

Extra Flavour- Toss the butternut squash in cinnamon before roasting.

This program was created with four key considerations:

Low Glycemic Carbohydrates
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels and provides up to 55 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats, sweet potatoes, and cruciferous vegetables is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

High-Quality Protein
Getting enough daily protein can help with weight management and preventing muscle loss. This meal plan provides around 20% of calories from protein daily from chicken, eggs, lentils, sausage, and protein powder. These complete proteins are highly digestible and provide an adequate amount of amino acids.

Monounsaturated Fats
Good quality fats are associated with a lower risk of both heart disease and cancer. This plan is rich in monounsaturated fat from plant-based oils, avocado, nuts, and seeds, and is lower in saturated fat, meats, and dairy products. The meals use olive oil which contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.

Bone Building Nutrients
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages and almond butter. To maximize the absorption of dietary calcium, the plan limits salt intake as salt increases calcium loss through the urine. Magnesium is incorporated from food sources like spinach, black beans, and apples.

Overview:
A high fiber, sugar-free meal plan packed with nutrients to support the body during times of stress. Nutrition plays an important role in managing anxiety by regulating neurotransmitters and blood sugar. This program is high in magnesium, vitamin B6, iron and fiber to offer extra support during times of stress.
Some of the recipes included-
Cucumber Hummus Bites
Homemade Toasted Trail Mix
Chickpea Flatbread Pizza
& more...

Actual meal plan for purchase is  located here

This program was created with four key nutrients in mind:

Magnesium
Research shows magnesium plays a role in migraines and depression. Emerging data suggests magnesium can help with chronic pain and anxiety. Many people do not reach their daily recommended intake of magnesium through diet, which is why this meal plan provides over 500 milligrams per day of magnesium from whole foods.

Vitamin B6
Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. A low B6 status may also increase panic attacks. Getting enough vitamin B6 through diet can support the body during stress and reduce anxiety. This plan incorporates vitamin B6 from many foods including chickpeas, poultry, bananas, and squash.

Iron
Low iron is a known contributor to anxiety and depression. This plan contains great iron sources like beef, liver, and sausage. These iron sources are paired with foods that have vitamin C to enhance iron absorption.

FiberFiber is an important nutrient to reduce anxiety. It helps to balance blood sugar and feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety. Fiber can be found in this plan from whole grains, legumes, seeds, and cruciferous vegetables.

Pricing here

This recipe is-beef, dinner, egg free, gluten free, low glycemic, nut free, one pan, pasta, soy free

Ingredients:  6 servings, 20 minutes &  9  ingredients

• 1 tsp Extra Virgin Olive Oil
  
• 1 1/2 lbs Extra Lean Ground Beef
  
• 1 Carrot (medium, finely diced)
  
• 2 tsps Dried Basil
  
• 1/2 tsp Sea Salt
  
• 3 1/2 cups Diced Tomatoes (with juices)
  
• 1 1/2 cups Water
  
• 3 1/2 cups Brown Rice Fusilli (dry)
  
• 4 ozs Cheddar Cheese (shredded)
  

Directions:

1. In a large pot or Dutch oven, heat the oil over medium heat. Add the ground beef, carrot, basil, and salt. Cook for five minutes, stirring often. Drain any excess oil.
2. Add the diced tomatoes, water, and brown rice fusilli. Stir until well combined and the fusilli is mostly submerged. Cover with a lid and cook for 10 to 12 minutes or until the pasta is cooked through.
3. Open the lid and stir the pasta again. Top with the shredded cheese and close the lid until melted. Divide between bowls and enjoy!
   

Side Notes:

Leftovers- Refrigerate in an airtight container for up to three days.

Serving Size-One serving equals approximately 1 1/2 to 2 cups.

Dairy-Free- Use vegan cheese, nutritional yeast, or omit.

More Flavor- Add fresh basil, oregano, onion, and/or garlic.

Additional Toppings- Sliced green onions, chopped pickles, avocado and/or plain yogurt.

Make it Vegan- Use lentils instead of ground beef.

More Veggies- Stir in finely chopped spinach before topping with cheese.

Look what I made for dinner...

Zoodles with red sauce, meat and 2 cheeses... Yummy

What's for dinner at your house??