Healthy with Jodi

Side Dish

MEAL PREP IDEAS

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    Let’s get creative with allergy results!  Here are a few ideas to build meals around the elimination of the foods you are intolerant to.  

    Most people struggle with ideas for lunches at the office.  If you wouldn’t send your child to school without a lunch, why are you any different? You know you are going to get hungry, so why not just plan to succeed.  Failure to plan is a recipe for temptation and poor decision making.

    I beleive in the importance of NOT using a microwave, it destroys so many nutrients.  You know you can tell when you are eating a nuked chicken breast instead of a grilled chicken breast, why do that to your veggies?  You can lose up to 50-85% of nutrients through, heat, light, air and water.  Every food or veggie has a different profile of how it is affected by one of those elements.  So doing what we can to preserve those precious nutrients are so important in our overall health.

    Vegan lunch options:

    1) Quinoa with Marinated Mushrooms, steamed Cabbage, Zucchini and yellow squash, garlic and onions in a Avocado Oil Vinegar sauce.

    2) Quinoa, Zucchini and yellow squash, steamed cabbage, garlic and onion in hemp seed oil.

    3) Steamed Cabbage, Sprouted Mung beans, Zucchini and yellow squash, avocado oil, season salt, Garlic and onion.

    4) Black Bean hummus, quinoa on a bed of romaine lettuce, sprinkled with red pepper flakes and spicy pumpkin seeds.

    5) Sprouted mung beans, steamed cabbage, Zucchini and yellow squash in a ginger Szechuan sauce.

    Breakfast meal prep: When avoiding dairy and eggs.

    1) Sweet Potato with cinnamon and sea salt. Blended with coconut cream and topped with coconut chips.

    2) Chocolate peanut butter date bar with dairy free chocolate chips.

    3) Chocolate Avocado mousse (mint optional)

    Lunch group options:

    Instead of bread, wrap chicken salad in lettuce.  Use avocado instead of mayo to keep it dairy free.  Use green onions, cilantro, celery, and parsley and sea salt.  Lemon juice will help the avocado stay fresh and give a tang to the recipe.

    And what’s even better, top most of these recipes with your favorite mix of Micro Greens and you have just amplified your nutrient content substantially.

    Jicama Hummus-New idea to disguise veggies and add flavor at the same time!

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      Jicama Butter Bean Hummus
      Vegan, Gluten Free
      Happily serves 4-6

      ALL ORGANIC INGREDIENTS

      2 Cups Butter Beans
      1 Cup jicama
      2 green onion stalks
      Handful of cilantro
      1 Jalapeño pepper
      1 red Chili pepper
      1 crushed garlic clove
      1/4 cup yellow onion
      Himalayan Sea Salt
      2 TBSP Avocado oil

      Dice veggies. Leave seeds in peppers for more flavor.
      Soak and dry beans. OR if you are doing canned beans, rinse them well.
      Blend all together in food processor, add Sea salt to taste.

      Sweet Potato Avocado Hemp Salad

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        Sweet Potato Avocado Hemp Salad
        Gluten Free, Grain Free, Vegan, Dairy Free
        Happily serves 4

        ALL ORGANIC INGREDIENTS

        1 Sweet potato
        1 Avocado
        2 TBSP Hemp seeds
        2 TBSP Avocado oil
        Himalayan Sea Salt to taste

        Cook or Steam sweet potato for 7-15 mins, not longer. Cube or spirialize.
        Diced avocado in skin, spoon out, add to sweet potato.
        Add seeds and oil, and salt to desired taste.  Mix well.

        Tip:
        Keep avocado pit in the bowl if you are making extra for leftovers to help keep the avocado green.

        Keto Coffee-Dairy free friendly substitutions

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          Keto Coffee
          Happily serves 1

          ALL ORGANIC INGREDIENTS

          8 oz Organic coffee or cold brew, or Green Tea
          1 scoop collagen powder
          1 TBSP MTC oil or coconut oil
          1 TBSP Ghee
          CInnamon, nutmeg, all spice (one or all!)
          Optional: 1 scoop gelatin

          Blend in a high powered blender or bullet. Enjoy! This is a meal!!!
          Nutrient breakdown:

          Pineapple Cucumber Breakfast Salad-Refreshingly light sweet and spicy

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            Pineapple Cucumber Breakfast Salad
            Vegan, Gluten Free
            Happily serves 4-6

            ALL ORGANIC INGREDIENTS

            2 Cucumbers, peeled
            1/4 Cup Coconut vinegar
            1/4 Cup Coconut Sugar (or sub Stevia)
            1 Red onion
            1 handful cilantro
            1 1/2 cups pineapple, drained

            Sprialize or chop cucumbers, onion, Cilantro and pineapple.
            Combine dressing and toss together.

            Chimichurri: AwesomeTopper!

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              Chimichurri
              Gluten-Free, Dairy Free
              Happily Serves about 12

              ALL ORGANIC INGREDIENTS

              3 Avocados
              3 Tbsp Avocado oil
              2 Serrano peppers
              1/4 Cup Green onions
              4 TBSP Lime juice
              1 TBSP minced Garlic or 3 garlic cloves
              1/4 Cup Italian parsley
              1 TBSP Himalayan Sea salt
              1 tsp Maple syrup extract
              1 tsp Red pepper flakes
              Handful cilantro

              Lettuce for wraps
              OPTIONAL: 1 tsp Hatch Green Chili powder

              Coarsely chop veggies. Add to food processor, Process until smooth.
              Optional: Thin with water until sauce is semi-thick but pourable.

              Top with Sprouts and Enjoy!

              Coconut Flour Bread-Gluten Free

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                Coconut Flour Bread
                Gluten Free, Refined Sugar Free
                Happily serves 12

                ALL ORGANIC INGREDIENTS

                6 pasture raised eggs


                1/2 Cup melted coconut oil or Ghee (or butter)

                
1-2 TBSP Raw honey


                1/2 tsp Himalayan sea salt


                3/4 Cup Coconut flour

                Preheat oven to 350
                Sift coconut flour with sea salt into medium bowl.
                In small bowl, beat eggs together slightly then add to flour.
                Stir in oil/butter and honey.
                Pour into a small oiled loaf pan. Bake for 40 minutes.
                Turn loaf out and cool completely on a rack.

                Beet Jerky-Paleo and Vegan

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                  Beet Jerky
                  Vegan, Paleo
                  Happily serves 3-6

                  ALL ORGANC INGREDIENTS

                  ¼ Cup Vegan Worcestershire sauce
                  ¼ Cup Coconut Aminos
                  1 tsp maple syrup or maple extract and 1/8 tsp stevia
                  ½ tsp onion powder
                  ½ tsp garlic powder
                  3 medium beets (about 1½ pounds), Peeled
                  1 tsp pepper
                  Himalayan Sea Salt to taste

                  Slice beets into ⅛-inch slices.
                  Combine Worcestershire, Coconut aminos, maple syrup, onion and garlic, salt and pepper in a bowl.
                  Add the beets and toss to coat.
                  Cover and refrigerate for at least 2 hours.
                  Preheat to 200°F, place racks on the lower third of the oven.
                  Line baking sheets with parchment paper.
                  Drain the beets. Arrange in a single layer.
                  Bake, rotating the pans halfway through, until there is little to no moisture left on the parchment paper and the beets are fully dry, yet still pliable, about 2.5 hours.

                  You can marinate the beets for up to 2 days. Store the jerky in an airtight container between sheets of parchment paper for up to 5 days.

                   

                  Taco Salad-Gluten Free

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                    Taco Salad
                    Gluten Free, Vegan
                    Happily serves 3-4

                    ALL ORGANIC INGREDIENTS

                    SALAD:
                    2-4 Zucchini
                    2 Cups Kidney Beans
                    1 Red Bell pepper
                    2 green onions
                    4 Cups Mixed Greens
                    1 Jalapeño
                    Handful Cilantro
                    1 avocado
                    1-2 TBSP lemon or lime juice
                    Sea salt to taste

                    DRESSING:
                    8 oz Coconut yogurt
                    1 cup Salsa

                    Sprialize Zucchini.
                    Soak, rinse and drain beans.
                    Dice Bell pepper, Cilantro and jalapeño, and Avocado.
                    Adding lemon juice for taste if needed.
                    Mix salsa and yogurt together.
                    Mix the veggies and Dressing and place on a bed of greens.

                    Sauerkraut Dill Coleslaw-Fermented recipe ideas

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                      Sauerkraut Dill Coleslaw
                      Vegan, Gluten Free, Soy Free
                      Happily serves 12

                      ALL ORGANIC INGREDIENTS

                      1 head Purple Cabbage, Sliced
                      1 Cup Sauerkraut, plus juice
                      1 Cup Dill Pickles, save juice
                      1/2 Red onion
                      1/2 Yellow onion
                      1 Tbsp minced garlic
                      1 tsp ginger, powdered (or Finely chopped fresh)
                      2 TBSP Hemp Seed oil
                      2 TBSP Balsamic Vinegar
                      2 TBSP Coconut Aminos
                      2 TBSP Lime juice

                      Slice and quick roast/bake Cabbage for 5-7 minutes until bright purple and still crunchy.
                      Dice onions and pickles. (You can use dill relish)
                      Combine all ingredients. Adjusting taste to preference. I used juice from the pickles and sauerkraut for a stronger flavor. You can use any where from 2-4 TBSP of the last 4 ingredients to fine tune to your desired taste.