SWEET POTATO SHEPARD'S PIE

INGREDIENTS

• 1 lb ground beef 
• 2 large sweet potatoes
• 1 medium onion, chopped 
• 2 large carrots, chopped 
• 1 cup of mushrooms, chopped 
• 1 can of low sodium corn, drained
• 1/3 cup of full fat coconut milk 
• 1 egg 
• 1/2 tsp of cinnamon 
• 1/2 tsp of allspice 
• 1/2 tsp of nutmeg 
• 1 tsp of black ground pepper
• Dash of salt

DIRECTIONS

1. Peel, chop and boil sweet potatoes until soft. 
2. While the potatoes are cooking, cook beef, onion, carrots and mushrooms in a skillet until the beef is no longer pink and the carrots are soft. Mix in can of drained corn, cinnamon, allspice, nutmeg, 1/2 tsp black pepper and a dash of salt. 
3. Mash the sweet potatoes with the egg, coconut milk, dash of salt, 1/2 tsp pepper, until smooth.
4. Spread the mashed sweet potatoes over the ground beef as evenly as possible in a baking dish.
5. Bake the dish in the oven at 350 degrees for approximately 25 minutes. 
6. Broil the dish for 8 minutes to give it a nice finish.

 

NUTRITION FACTS

Serving size - 1/6 of the dish
Calories 374
Total Fat 8.4g
Sodium 102mg - 4%
Carbohydrates 40.2g
Dietary Fiber 6.4g
Sugars 3.1g
Protein 26.7g

LIME SRIRACHA CHICKEN

INGREDIENTS

• 2-3 chicken breasts
• 3 tbsp sriracha sauce
• 1 lime juiced
• 1-2 tbsp honey
• salt and pepper to taste

 

DIRECTIONS

1. Mix all ingredients together except chicken.
2. Once mixed, cover chicken in sauce and marinade for at least 20 mins.
3. Bake in oven for approx. 20 mins at 350 degrees F

SLOW COOKER THAI CHICKEN

INGREDIENTS

• 2 lbs of skinless, boneless, chicken breast

• 3/4 cup salsa

• 1/4 cup PB2 or natural peanut butter

• 1 tsp ginger (if fresh, minced)

• 2 tbsp soy sauce or tamari (low sodium)

• 2 tsp lime juice

• 1 tsp sugar (or 1 packet truvia)

• 1 cup light coconut milk

• 2 tsp minced garlic (optional)

• pepper to taste

• for a little spice add a tbsp of sirrache hot sauce

• chopped peanuts and cilantro to garnish 

DIRECTIONS

1. If using PB2, combine PB2 and coconut milk together in medium bowl and mix well to reconstitute the PB2
2. Combine the mixture or natural peanut butter with salsa, lime juice, sugar, soy sauce, and ginger in the crock of a slow cooker, mix well.
3. Place the chicken in the sauce, spoon mixture over chicken to coat.  Place the lid on the cooker and set to LOW.
4. Cook until chicken is fork tender and sauce has thickened some, 6-8 hours.  Serve over quinoa or whole wheat pasta and garnish with peanuts and cilantro before serving.

NUTRITION FACTS

Servings:  Approx 7

(Using natural peanut butter)

Calories per serving:  288

Total Fat:  10.4g

Carbohydrate:  5.4g

Dietary Fibre:  1.1g

Protein:  41.1g

Sodium:  339mg (14% DV)

(Using PB2)

Calories per serving:n  243

Total Fat:  5.1g

Dietary Fibre:  1.1g

Protein:  39.6g

Sodium:  339mg (14% DV)

SPAGHETTI SQUASH ALL-DRESSED UP

 

INGREDIENTS

• 1 Spaghetti squash, halved lengthwise and seeded
• 2 Tbsp olive oil
• 1 onion, chopped
• 2 fresh tomatoes, chopped
• 1 clove garlic, minced
• ¾ cup crumbled feta cheese
• 2 Tbsp fresh basil, chopped

DIRECTIONS

1. Lightly grease baking sheet
2. Place spaghetti squash cut sides down on the prepared baking sheet and bake for 30 minutes (preheat oven to 350 degree F) or place cut sides down on plate and microwave for 10 minutes
3. While squash is baking, heat oil in a skillet over medium heat. Sautee onion in oil until tender. Add garlic, and  sautee for 2 to 3 minutes. Stir in tomatoes, and cook only until tomatoes are warm.
4. Use a large spoon to scoop the stingy pulp from the squash, and place in a medium bowl. Toss with the sautéed  vegetables, feta cheese and basil.  Serve warm.

CRUNCHY THAI QUINOA SALAD

INGREDIENTS

• 1  1/2 cups uncooked quinoa, rinsed
• 2-3 cups shredded red cabbage
• 1-2 red bell peppers, diced
• 1/2 red onion, diced
• 2 cups shredded carrots
• 1 cup chopped cilantro
• 1/2 cup diced green onions
• 1 - 1  1/2 cups cashew halves, plus more for garnish
• 1 lime
• 1/2 cup natural peanut butter (or substitute half with PB2)
• 2 tbsp freshly grated ginger (or replace with ground)
• 1/3 cup soy sauce (omit or replace with tamari for gluten free)
• 2 tbsp honey (replace with agave for vegan)
• 2 tbsp sesame oil 

 

DIRECTIONS

1. Cook quinoa: put quinoa and 3 cups of water in a saucepan. Bring to a boil. Cover, reduce heat to low, and simmer for 15-20 minutes, or until quinoa has absorbed all of the water and is soft and fluffy. Remove from heat  and place in a large bowl to cool.
2. Make dressing: combine peanut butter, ginger, soy sauce, honey, and sesame oil in a bowl. Whisk until smooth.
3. To the quinoa, add the cabbage, bell pepper, onion, carrots, cilantro, green onions, and cilantro. Squeeze with  the juice of 1 fresh lime. Pour the dressing on top. Mix everything gently until well combined. Add extra cashews  to the top for garnish.