This Caribbean inspired dish contains an underrated ingredient – herring. Herring is considered an oily fish, similar to sardines, and is a great source of omega 3’s. When you want to include more fish in your diet, opt for smaller fish like sardines, anchovies, and herring to keep things affordable.

This recipe is- appetizer, dairy free, dinner, egg free, gluten free, lunch, nut free,
paleo, pescatarian, seafood, side dish, soy free, sugar free

Ingredients:  3 servings, 15 minutes & 6 ingredients

• 8 ozs Smoked Herring Fillet
  
• 1 tbsp Extra Virgin Olive Oil
  
• 2 Tomato (diced)
  
• 1/2 cup Red Onion (diced)
  
• 1 1/2 tsps Dried Thyme
  
• 1/4 Lemon (juiced)
  

Directions:

1. Bring a small pot of water to a boil. Add smoked herring and boil for 5 minutes. Drain and rinse the herring and set aside.
2. Heat the olive oil in a pan over medium heat. Add the tomatoes, onions, thyme and lemon juice. Cook for about 5 to 8 minutes, or until soft.
3. Chop the smoked herring and add to the pan. Cook for 2 more minutes. Transfer to a bowl and enjoy!
   

Side Notes:
Serve it With Crackers, rice, roti, bread or boiled yam.
Make It Spicy- Add hot pepper slices and cook them with the tomatoes and onions.
No Lemon Juice-Use lime juice or apple cider vinegar instead.
Fresh Herbs-Use double the amount of fresh thyme instead of dried thyme.
Storage- Refrigerate in an airtight container up to 2 days.
Serving Size- One serving is equal to 1/2 to 3/4 of a cup. This recipe will yield more servings if served as an appetizer.

This cozy and warming soup is packed full of flavor thanks to some simple dried spices that you probably already have on hand. Do not underestimate the power of lentils! They may be small, but they are packed full of nutrition, cook easily (no soaking required), and are super affordable. A large bag of dried lentils only costs $4 and can be turned into multiple meals.

This recipe is- anti candida, appetizer,  dairy-free, dinner,  egg free,  gluten free,  low glycemic, nut free,
one pan, pescatarian,  side, soup, soy free, sugar free, vegan, vegetarian

Ingredients:  4 servings, 40 minutes &  10  ingredients

• 1/2 cup Brown Basmati Rice (uncooked)
  
• 1/2 cup Dry Lentils (uncooked)
  
• 1/4 cup Unsweetened Shredded Coconut
  
• 2 tsps Smoked Paprika
  
• 1 tsp Chili Powder
  
• 1/4 tsp Turmeric (ground)
  
• 1 tsp Cumin (ground)
  
• 1/2 tsp Sea Salt
  
• 7 cups Water
  
• 1/4 cup Cilantro (optional, chopped)
  

Directions:

1. Rinse the dry rice and lentils in a fine mesh sieve and add to a large pot along with the shredded coconut, smoked paprika, chili powder, turmeric, cumin, and sea salt. Add the water to the pot and bring to a boil. Once boiling, reduce the heat to a simmer.
2. Cook for about 25 to 30 minutes, or until the lentils and rice are cooked through. Divide into bowls and garnish with cilantro (optional). Enjoy!
   

Side Notes:

Serving Size- One serving is equal to approximately 1.5 to 2 cups of soup.

Meal Prep-This soup can be made ahead and stored in the fridge. Reheat on the stove or in the microwave before serving.

Leftovers- Store in the fridge for up to 5 days. Freeze for up to 3 months.

Likes it Creamy- Swap out some of the water for coconut milk.

Likes it Really Spicy- Add cayenne pepper.

No Smoked Paprika- Use regular paprika.

More Veggies- Add chopped kale, spinach, mushrooms, bell peppers, carrots, celery or any other favorite vegetables.

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 recipe is- appetizer, barbecue, chicken, dairy free, dinner, egg free, gluten free,
grain free, low FODMAP, lunch,  nightshade free, nut free

Ingredients:  4 servings, 30 minutes &  6  ingredients

• 2 lbs Chicken Wings
• 2 tbsps Extra Virgin Olive Oil
  
• 1/4 tsp Sea Salt
• 1/4 cup Maple Syrup
• 1/4 cup Tamari
• 4 stalks Green Onion (sliced)

Directions:

1. In a bowl, combine the chicken with oil until well coated. Season with salt.
2. In a separate bowl, whisk together the maple syrup and tamari.
3. Grill the chicken over medium-high heat, turning frequently until golden brown, about 20 minutes.
4. Brush the maple tamari mixture onto the chicken and grill for 1 to 2 minutes per side. Divide onto plates, top with green onions and enjoy!

Side Notes:

Leftovers-Refrigerate in an airtight container for up to three days. For best results, reheat in the oven at 350ºF (177ºC) for 8 to 10 minutes.

Serving Size-One serving is equal to approximately seven chicken wings.

More Flavor- Add some chili flakes for spice. Use garlic-infused oil.

No Tamari- Use coconut aminos or soy sauce instead.

No BBQ- Cover the chicken wings in oil and bake in the oven at 400°F (200°C) for 35 minutes or until cooked. Glaze and broil the wings for 1 to 2 minutes per side.