Lunch

Pasta ingredients

• ½ lb. chickpea pasta 
• 2 cups diced cucumber, seeds removed
• 2 cups halved grape tomatoes
• ½ cup sliced olives
• ½ cup red onion, thinly sliced
• ½ cup crumbled feta cheese (dairy-free options available)
• handful fresh basil, torn 

Lemon Garlic Vinaigrette:

• 1 large lemon, juiced
• 3 tbsp white wine vinegar or balsamic vinegar
• ½ cup extra virgin olive oil
• 2 large garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp real salt
• 2 tsp coconut sugar

Instructions

Cook the chickpea pasta according to package directions, in salted water. Allow to cool slightly. Toss with a little oil to prevent sticking if needed.
While cooking pasta, make the vinaigrette. Add all vinaigrette ingredients to a mason jar with a lid and shake until blended or whisk in a medium bowl. 

Assemble the salad. Add the warm chickpea pasta, vegetables, and feta to a large mixing bowl. Pour the vinaigrette over the salad and toss to coat. Top with the torn basil. Serve.

Ingredients:

• 1 1/2 lbs skinless wild cod or haddock fillets, if frozen thaw them first
• 2 large eggs, beaten
• 1 tablespoon Dijon mustard
• 1/2 lemon, squeezed
• 1/4 teaspoon paprika, optional
• 1/4 teaspoon salt
• 1 cup plus 2 tablespoons gluten-free or cauliflower panko breadcrumbs
• 1 teaspoon Seafood seasoning of choice
• Olive Oil Cooking Spray

Instructions:

If baking in the oven, Preheat to 400 degrees

Cut the fish into 16 sticks, about 4 x 1 inches.

Combine the ingredients for the tartar sauce in a small bowl and refrigerate until ready to eat.

Combine eggs, Dijon mustard, lemon juice, paprika, and salt in a medium bowl.

In a second bowl, combine the Panko crumbs with seasonings.

Dip the fish into the egg mixture, then the panko. Set aside.

Transfer to the air fryer basket, in batches as needed, and spray both sides with olive oil. Air fry 400F for about 8 minutes, turning halfway, until golden and crisp. To bake: place onto a lined and coated baking sheet and bake for 15-20 minutes until golden brown, flipping halfway through

Serve hot with tartar sauce.

TO FREEZE

Place the sheet pan with the uncooked breaded fish sticks in the freezer for about 2 hours to flash-freeze them.

Once frozen, transfer them carefully in a freezer bag or container, squeezing out all the air.

Freeze for up to 6 months.

Ingredients:

• 2 cups cooked chicken breasts
• 1/3 cup diced celery
• 1/3 cup diced red onion
• 1 minced hard-boiled egg
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 1/3 cup sweet pickle relish
• 1 cup of avocado oil mayonnaise
• 1 tbsp dijon mustard

Instructions:

Shred or chop your chicken depending on your preference

Mix together all your ingredients in a large bowl until well combined

Serve on a sandwich, with your favorite crackers and veggies, or top a salad and enjoy!

Ingredients:

• 2 lbs chicken tenderloins
• 1 large egg
• 2 tablespoons raw milk or nondairy milk of choice
• 2 tablespoons arrowroot powder
• 1/2 cup einkorn flour
• 1 cup chickpea crumbs (breadcrumb alternative)
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• 1 tsp black pepper
• 1/2 tsp sea salt
• 1/2 tsp paprika
• avocado oil cooking spray

Instructions

Preheat the oven to 400 F

Line a sheet pan with a silicone liner or parchment paper. If you have a wire baking rack, fit that into your sheet pan and set aside. If not, you can bake the nuggets directly onto the pan. Spray lightly with cooking oil.

Cut your chicken tenderloins into quarters or about 1-inch pieces.

In a mixing bowl, mix together the egg and milk. Place chicken into the bowl and stir until chicken is all coated. Add in the arrowroot powder and mix again until everything is coated in a thick mixture.

In a separate bowl, mix in the breadcrumbs, einkorn flour, and all seasonings.

Using tongs, remove the chicken one at a time and dunk them into the breadcrumb mixture making sure it gets evenly and completely coated. Place onto the baking rack and repeat until all chicken is coated.

Bake for 20-30 minutes or until crispy and golden brown and the internal temperature of the chicken is 165 F

Ingredients

• 4 boneless pasture-raised organic chicken breasts cut into 1-inch cubes
• 3/4 cup organic pickle juice (watch out for added sugars and artificial dyes in pickles)
• 1/3 cup almond milk or dairy-free milk of choice
• 2 tsp maple syrup
• 2 tsp salt
• 2 tsp black pepper
• 1 tsp garlic powder
• 2 tbsp coconut oil

Instructions

Place all the ingredients except the olive oil in a gallon-size bag or large bowl. Shake or stir to combine.

Allow to marinate for at least 20 minutes. Overnight in the refrigerator is ideal.

Heat the coconut oil in a large skillet over medium heat for a few minutes.

Place the chicken on the heated pan and cook for approximately 4-6 minutes on each side of the chicken until the chicken is cooked through reaching an internal temperature of 165F.

Pair with homemade ranch or honey mustard! Serve atop a salad, with homemade sweet potato fries, or roasted veggies for a fabulous lunch or dinner.

Note: These are great to meal prep and keep in the freezer! Store in a large freezer Zip-Lock and reheat in the oven at 375F for 20-30 minutes.

Pairs great with Ranch Dip - see recipe under “snack” tab or search “ranch dip”

Ingredients

• 2 heads cauliflower, cut into florets
• 1/4 cup olive oil
• 2 tablespoons hot sauce
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper, more or less to your taste
• 1/2 teaspoon garlic powder
• Redmond’s Real Salt and Pepper to taste
• 1/2 cup grated Miyokos smoked English cheese alternative
• 1/3 cup grated Miyokos dairy-free cheddar cheese alternative

Instructions

Preheat the oven to 425 degrees

On a baking sheet, toss together the cauliflower, olive oil, hot sauce, paprika, cayenne, garlic powder, and a pinch of salt and pepper. Add the parmesan and toss to coat. Transfer to the oven and roast for 15-20 minutes. Remove and add the cheddar. Return to the oven and continue cooking for another 10 minutes, until the cauliflower is golden and the cheese begins to crisp

Meanwhile, make the ranch.

Serve the warm cauliflower bites with the ranch. Enjoy!

Nutrition Facts Servings: 4 Amount per serving Calories 224% Daily Value* Total Fat 19g 24% Saturated Fat 5.8g 29% Cholesterol 20mg 7% Sodium 383mg 17% Total Carbohydrate 8.1g 3% Dietary Fiber 3.6g 13% Total Sugars 3.5g Protein 8.6g 

Vitamin D 2mcg 9% Calcium 195mg 15% Iron 1mg 5% Potassium 442mg 9% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Dressing

• •2 egg yolks only (room temperature) keep white if needed for flavor
• •1 T apple cider vinegar
• •1 tsp Dijon mustard or mustard powder
• •1 T fresh lemon juice
• •3 cloves garlic chopped
• •1 T + 1 tsp coconut aminos or Worcestershire sauce
• •4 T pecorino, Parmesan, or feta cheese (grated) (dairy-free options)
• •2/3 C olive oil or avocado oil
• •pinch salt

Optional 

• •1 tsp Black pepper
• •Rosemary extract (optional, to preserve) 

Blend room temperature egg yolks (blender, on low speed).

Add apple cider vinegar, mustard, lemon juice, garlic, Worcestershire sauce, spices, Parmesan cheese and anchovy paste, if using, and blend until creamy.

Slowly add olive oil, blending constantly on low speed until incorporated. Season more to taste if needed.  

Store in a glass jar in the fridge for up to a week. 

Salad

• 1 (14-ounce) jar of chickpeas, drained
• 2 small sweet potatoes, diced
• 2 Tbs Olive Oil
• 1 large head of kale, shredded
• 4 cups shredded Brussels sprouts, or 1 additional head of kale
• 1-2 avocados, sliced

Preheat oven to 425 degrees

On a large-rimmed baking sheet, combine the sweet potatoes, 2 tablespoons of olive oil. Toss well to evenly coat. Transfer to the oven and roast for 20 minutes. Remove from the oven, add the chickpeas and remaining oil. Toss with the sweet potatoes and return to the oven for another 20 minutes, until the chickpeas are crisp and the sweet potatoes tender.

Meanwhile, in a large salad bowl, combine the kale and Brussels sprouts

Toss the roasted sweet potatoes and chickpeas in with the salad. Add the dressing and toss to combine. Top the salad with avocado and additional parmesan.

Serve and enjoy! The salad keeps well for 3-4 days in the fridge, add the avocados just before serving.

Nutrition Facts Servings: 4 Amount per serving Calories 708% Daily Value *Total Fat 27.1g 35% Saturated Fat 5.4g 27% Cholesterol 107mg 36% Sodium 158mg 7% Total Carbohydrate 96.9g 35% Dietary Fiber 25.9g 92% Total Sugars 18.2g Protein 27.3g 

Vitamin D 9mcg 46% Calcium 237mg 18% Iron 9mg 48% Potassium 1562mg 33% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Ingredients:

• 3 C beans (garbanzo, white, or cannellini)
• 1 carrot, blended 
• 1 celery stalk, blended
• 1/2 onion, blended 
• 1-2 garlic cloves
• 1/2-1 tsp Himalayan salt
• 2 tsp dulse powder (optional)
• 1/2 - 3/4 C mayo (vegan or homemade)
• 2 T mustard (optional)

Directions:

Freshly cooked beans can be mashed with a fork or, like canned beans, they can be placed in a food processor and pulsed until crumbly. Do not over-process, you don’t want them to be creamy, just chopped up.

Blend the carrots, celery, garlic, and onion. 

Once fully blended add to beans. 

Add mayo, mustard, salt, and spices of choice and mix until everything is combined. Chill for a couple of hours 

*Eat mock tuna in romaine stalks, a pitted avocado with a thin layer cut for a “bowl”, or simply use it as a dip or spread onto sandwich bread.  

Nutrition Facts Servings: 6 Amount per serving Calories 246% Daily Value* Total Fat 9g 12% Saturated Fat 1.2g6% Cholesterol 5mg 2% Sodium 539mg 23% Total Carbohydrate 35.2g 13% Dietary Fiber 6.3g 23% Total Sugars 2.4g Protein 7.3g 

Vitamin D 0mcg 0% Calcium 68mg 5% Iron 2mg 12% Potassium 289mg 6% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.