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Meals under $4 Series - Meal #2

2/16/2021

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Breakfast for dinner is always a good idea, just did this last night. Not only is this dish easy to whip up, but it’s also wallet-friendly. Incorporating eggs into your meal plan is a great way to add protein and nutrients like B vitamins and minerals.
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Scrambled Eggs with Peppers and Kale- Cost: $3.25 per serving

This recipe is- anti candida, breakfast, dairy free, dinner,  gluten free,  grain free, ketogenic, low glycemic, lunch, nut free, one pan, paleo, pescatarian, soy free, sugar free
Ingredients:  2 servings, 15 minutes &  5  ingredients
  • 1 1/2 tsp Extra Virgin Olive Oil
  • 1 Red Bell Pepper (sliced)
  • 2 cups Kale Leaves (chopped)
  • 6 Egg
  • Sea Salt & Black Pepper (to taste)
Directions:
  1. Heat the olive oil in a skillet over medium heat. Add the red bell pepper and kale leaves and saute until softened, about 5 to 7 minutes.
  2. While the veggies are cooking, crack the eggs into a bowl and season with salt and pepper. Beat gently with a fork until well combined.
  3. Push the veggies to one side of the pan, and pour the beaten eggs into the empty side. Use a spatula to scramble, slowly incorporating the veggies once the eggs are no longer very wet.
  4. Divide between plates and enjoy!
Side Notes:

More Carbs- Serve with toast, roasted potatoes, or sweet potatoes.
Egg-Free- Use mashed tofu instead of eggs.

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Day 12- 12 Days of Healthy Easy Meals

12/23/2020

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Bacon & Heirloom Tomato Frittata

This recipe is- anti-candida, breakfast, dairy free, dinner, gluten free, grain free, ketogenic, low glycemic, lunch, nut free, oil free, one pan, paleo,pork, soy free, sugar free
Ingredients:  4 servings, 30 minutes &  6  ingredients
  • 10 Eggs
  • 2 tbsps Basil Leaves (chopped)
  • 1/4 tsp Sea Salt
  • 8 slices Bacon (chopped)
  • 1 1/2 cups Red Onion (thinly sliced)
  • 4 Tomato (heirloom, sliced)

Directions:
  1. Preheat the oven to 350ºF (177ºC).
  2. In a small bowl, whisk the eggs together and add the basil and sea salt. Set aside.
  3. Heat a small cast iron pan over medium heat and add the bacon. Cook until the fat renders off, about 5 minutes. Remove the bacon and set aside. Add the onion and cook for 2 to 3 minutes.
  4. Add the bacon back to the pan along with the eggs. Cook over medium heat for about 4 to 5 minutes, careful not to disturb the setting egg. Add the tomato slices on top and place in the oven to cook for 20 minutes.
  5. Remove from the oven and garnish with extra basil if desired. Let it cool slightly, serve and enjoy!

Side Notes:

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

More Flavor-Add minced garlic and/or chili flakes.

No Pork-Use turkey bacon instead.

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Day 9- 12 Days of Healthy Easy Meals

12/20/2020

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Taco Breakfast Skillet

This recipe is- anti-candida, beef, breakfast, dairy free, gluten free, grain free, ketogenic. low glycemic
lunch, nut free, one pan, paleo, soy free, sugar free
Ingredients:  4 servings, 30 minutes &  14  ingredients
  • 1 tbsp Extra Virgin Olive Oil
  • 1/2 cup Red Onion (chopped)
  • 1 lb Extra Lean Ground Beef
  • 2 tbsps Chili Powder
  • 1 tbsp Cumin
  • 1/4 tsp Onion Powder
  • 1/4 tsp Black Pepper
  • 1/4 cup Nutritional Yeast
  • 4 Egg
  • 1/2 Tomato (chopped)
  • 1/4 cup Black Olives
  • 1/2 Avocado (cubed)
  • 1 Jalapeno Pepper (sliced)
  • 1/4 cup Cilantro

Directions:
  1. In a large skillet, heat the olive oil over medium heat. Add in the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is completely cooked through.
  2. Once the beef is cooked, add in the chili powder, cumin, onion powder, black pepper and nutritional yeast until well combined. Make little sockets in the beef mixture and crack an egg in one at a time.
  3. Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk is cooked to your liking.
  4. Remove from the stove and top with the tomatoes, black olives, avocado, jalapeños and cilantro. Divide between plates and enjoy!

Side Notes:

Leftovers-Refrigerate in an airtight container for up to five days. Eggs are best enjoyed the same day.

Serving Size- One serving is approximately one egg with one cup of beef and veggie mixture.

More Flavor- Add some grated cheese on top.

Make it Vegetarian-Use black beans and/or quinoa instead of ground beef.


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Gluten Free Meat and Potato Pie

8/14/2020

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This is a family favorite-- it's savory and approved by a 9 year old whom loves to help make them...
Also the filling can be varied with other meats and vegetables etc... be willing to explore and try something new... Enjoy!

(modified from unofficial harry potter cookbook)


Meat and Potato filling:
2 tbsp Vegetable Oil
6 ounces Chuck Steak (diced into ¼ inch pieces)
2 tbsp Gluten Free Flour
1 ½ cups Chicken Broth
1 Russet Potato (cut into ¼ inch pieces

Gluten Free Pie Crust:
3 cups Gluten Free Flour (I use King Arthur measure for measure flour)
½ tsp Salt
18 tbsp Butter
2 Eggs
1/2 cup + 1-3 tbsp Water

To prepare meat and potato filling heat oil in pan then brown the meat then add chicken broth, potatoes, and flour cook until gravy thickens (potatoes will be underdone it's okay they will finish cooking in the oven).

To prepare pie crust first add the flour then salt, butter in chunks, egg, water mix well. Roll between two pieces of floured parchment paper to approximately 1/8th inch thick, using a wide coffee mug approximately 4in round cut 6 rounds and place them into a greased muffin pan then put meat and potato mixture into each cup then using a smaller cup cut 6 more rounds to use as the top pinching the lightly dampened sides.

Preheat oven at 350 degrees F.

For 30 - 35 minutes allow to cool for 15 minute before serving (it will be very hot)


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How to make Nut Butter. by Minimalist Baker

6/30/2020

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This is a great share from my clinical instructor- nut butters are a great way to balance the carbs and sweets..

Example- banana and a nut butter... Yummy and our bodies benefit from it greatly from energy etc..

There are just some things that are meant to go together....

Plus homemade equals less preservatives and additives because you know what's in it...

Hope you enjoy...   Website Link Here 

Actual written directions and Video are also below... 

How to Make Nut Butter written directions below

PREP TIME- 15 minutes
COOK TIME- 10 minutes
TOTAL TIME- 25 minutes

Servings (1-Tbsp servings)
Course- Sauce
Cuisine- Gluten-Free, Vegan
Freezer Friendly- No
Does it keep? 3 Weeks
Ingredients
BASIC BUTTER
  • 3 cups raw (or sprouted) nuts (my favorites = almonds, walnuts, pecans, hazelnuts ----organic unpasteurized when possible)

ADD-INS optional
  • Sea salt to taste (~1/2 tsp as original recipe is written)
  • Vanilla extract (to taste)
  • Hemp seeds
  • Flax seeds
  • Chia seeds
  • Coconut butter
  • Chocolate
Instructions
  • Preheat oven to 350 degrees F (176 C) and add raw nuts to the baking sheet. If sprouted, nuts won't need as long to roast and benefit from a 5-8 minute roast at a lower temperature (325 F or 162 C). Roast raw nuts for 8-12 minutes, or until fragrant and slightly golden brown.
  • If roasting hazelnuts, remove from oven once toasted and transfer to a clean dish towel. Rub the hazelnuts against one another using the towel to remove the skins (see photo). Removing most of the skins is preferred (not all will come off).
  • Add roasted nuts to a food processor or blender and blend / mix until a creamy butter forms. The nuts should go from whole, to meal, to clumps, to creamy nut butter. This can take up to 10-12 or more minutes so be patient. Scrape down sides as needed.
  • Once creamy, add salt (or other add-ins) to taste. Then transfer to a clean jar or container and store in the refrigerator up to 3 weeks (sometimes longer).
  • Some other variations include: Cinnamon Raisin Peanut Butter, Cinnamon Hazelnut Butter, Almond Joy Butter, and our Super Seedy Sunflower Butter

How to Make Nut Butter video ... 

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 Linnette Johnson, MS, MA CNS-Candidate
BCHN® - Candidate
Integrative Functional Nutrition
Health & Wellness Coach

Tel: ​240. 406. 4857
info@5ElementsCoaching.org
Hagerstown, Maryland
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