8 Healthy Meals & Shopping List

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Wow 8 Healthy Meals & A Shopping List. I love it when life is simple in my kitchen because I am a mom and a business owner and it needs to be simple.

I need to plan and prep for my week. I love these grain free meals because for me that means less belly bloat, weight loss, more energy and a whole lots of feeling fabulous.

These meals have been created just for you! Remember – the goal is real, whole meals that will nourish you & your family. Feed them love with every bite.

  • Kale & Mushroom Quiche. A delicious breakfast for supper. Apples & almond butter for snack.
  • Crockpot Harvest Stew. The go-to lazy night meal.
  • Cauliflower rice & Cashew Curry. Spend some time in the kitchen & savor your creations!
  • Butternut Squash Alfredo. Sweet, rich, and 100% unprocessed.
  • Warm Golden Beet & Quinoa Salad with Butternut Soup
  • Paleo Pancakes
  • Bone Broth

 

Experiment with the 2 ingredient pancake & some bacon. Go out for dinner and enjoy yourself!

Make bone broth (a weekly thing!) Chicken & Corn Chowder & Coconut flour garlic bread. Enjoy the uncomplicated life

Make sure you scope out your pantry & cabinets before you buy everything on the list! A lot of these are likely already in your kitchen.

 

Produce The Middle Meat & Dairy
4 yellow onions Sea salt 4 chicken breasts
5 bulbs of garlic Cumin 2 dozen eggs
2 red onion 1 box of quinoa 1 bag frozen corn
2 head cauliflower Curry powder 1 package of bacon3-5 pounds of soup bones*
1 bunch of cilantro2 spaghetti squash 3 boxes of broth (or use bone broth) 2 packages stew beefFeta Cheese
2 butternut squash 1 can plain pumpkin Swiss Cheese
1 bunch of basil 1 cup of (raw) cashews Parmesan Cheese
A bunch of bananas Honey Butter
2 russet potatoes 1/4 cup shredded coconut 2 pounds of stew beef
3 bunches of golden beets 1 cup of (raw) pecans
1 lemon (for hot water) Coconut flour
2 pound mushrooms 4 cans coconut milk
1 bunch of kale Coconut oil
2 sweet potatoes Baking soda
1 bag celery Almond flour
1 bag large carrots Apple cider vinegar (optional
Fresh sage for bone broth)
Fresh rosemary Arrowroot powder
3 parsnips Almond butter
Apples

 

Grab some stuff for breakfast during the week as well. Try yogurt, eggs, fresh fruits, and even some steamed veggies. I like to spend Sunday making some Primal Granola for the rest of the week.

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Kale & Mushroom Quiche

Active time: 15 minutes Total time: 45 minutes   Serves 4

1 cup almond flour

1 egg

1 egg white

7 eggs

1 cup coconut milk

1 small onion, thinly sliced

1 1/2 cup sliced mushrooms

1 cup fresh kale

1/4 cup swiss cheese, grated

Salt and pepper

 

Pre-heat oven to 375 degrees.

Mix the flour, egg, and egg white until a dough forms. Press it into a baking dish or pie pan, and bake for 15 minutes.

While the crust bakes, sauté onions and mushrooms until onions are translucent. Add kale and cook down slightly.

 

In a large bowl, whisk eggs, cheese, and coconut milk. Add onion, mushrooms, and kale.. Season with salt and pepper. Pour egg mixture into pie crust. Bake for about 25-30 minutes, or until center is just slightly set. You want it to be slightly jiggly, but not loose.

Allow to cool for about 15 minutes. Serve warm.

Leftover idea: eat for breakfast during the week with toast & jam, and a hot cup of tea.

 

Crockpot Harvest Stew

Active time: 10 minutes Total time: 4+ hours   Serves 6

2 packages of stew beef

2 cubed, peeled sweet potatoes

4 diced carrots

3 sliced parsnips

1 cup sliced celery

1 diced yellow onion

6 cloves garlic, sliced

1/4 teaspoon fresh sage, chopped

1/2 cup fresh rosemary

2 cups vegetable stock or bone broth

1 small can tomato paste

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

 

In the morning, place all the ingredients in the slow cooker, stir to combine, and turn on. Let cook for at least 4 hours, or until the veggies are tender.

Leftover idea: Freeze some, or take to work the next day in a thermal container.

 

Cauliflower Rice & Cashew Curry

Active time: 30 minutes   Serves 3

 

3 chicken breasts, cut into cubes

4 garlic cloves, minced

2 small red onion, sliced

1 1/2 cup canned coconut milk

1/2 cup pureed pumpkin

3/4 cup cashews

2 tablespoon curry powder

2 tablespoon Gold Label Virgin Coconut Oil

2 teaspoon ground cumin

A pinch of cinnamon

Salt and pepper, to taste

Cilantro, to garnish

 

For the coconut rice

 

2 heads cauliflower, stem removed, roughly chopped

3/4 cup canned coconut milk

1/4 cup unsweetened Shredded Coconut

1 tablespoon Gold Label Virgin Coconut Oil

1 teaspoon raw honey

Pinch of salt

 

First add your chopped cauliflower to your food processor “rice” the cauliflower. Pull a large pot, place over medium heat, and add a tablespoon of coconut oil then add your cauliflower. Add a pinch of salt, then cover to help steam, mixing occasionally.

Now pull out a large skillet and place under medium heat. Then add your coconut oil.

Add minced garlic then chicken as soon as the garlic becomes fragrant.

Once the chicken begins to become white on all sides, add your coconut milk and pureed pumpkin to your chicken and mix until the pumpkin breaks down. Now add your sliced onions and spices to cook down. Then add your other ingredients for your coconut rice and cover to cook down. Stir occasionally to make sure it doesn’t burn!

Let the rice cook for about 5-8 minutes until coconut milk has evaporated and you have sticky rice.

When chicken is done cooking and your curry has thickened a bit, remove from heat and add your cashews to the curry mixture. Now place sticky rice in a bowl along with curry over top and cilantro to garnish!

 

Butternut Squash Alfredo

Active time: 15 minutes Total Time: 50 minutes   Serves 3

2 butternut squash, cut in half lengthwise

1/2 can coconut milk

1 cup broth, to thin

1/4 cup fresh basil

1 garlic clove, peeled

Salt & pepper

2 cooked chicken breasts, shredded

1 spaghetti squash, halved

 

Preheat your oven to 400 degrees.

Place all three squash, seed sides down, in a baking dish or two, and fill with 1/4 inch of water. Bake for about 40 minutes, or until the skin can easily be poked with a fork. When the spaghetti squash is done, flip it, scoop out the seeds, and use a fork to remove the “noodles.” Toss these in a bowl and set aside. Scoop out and discard the seeds of the butternut squash. Scrape out all of the meat and put it in a food processor or blender with the garlic clove. Pulse until it’s all broken down. Slowly add the coconut milk and broth, and continue to blend until the sauce reaches the thinness you like. Add salt and pepper and parmesan to taste. In a large pot or bowl, mix the noodles, sauce, and chicken. Serve hot, and topped with sliced basil. Save the remaining sauce for the soup tomorrow.

Leftover idea: Use extra sauce as soup (you’ll do this tomorrow!)

 

Warm Golden Beet Salad & Butternut Squash Soup

Active time: 10 minutes Total Time: 40 minutes   Serves 3

4 bunches of golden beets

4 cloves of garlic, minced

1 cup chopped, toasted pecans

1 1/2 cup cooked quinoa

Olive Oil

Feta

Salt & pepper

Leftover sauce from the Alfredo

1 cup broth

Salt & pepper to taste

 

Preheat oven to 475 degrees.

Wash beets, and chop off the greens and the tips. Set greens aside somewhere cool. Cut beets into bite sized pieces. Toss in a bit of olive oil, sprinkle with salt and pepper, and wrap in foil. Bake for about 30 minutes, or until you can pierce the beets with a fork.

Meanwhile, heat some olive oil in a skillet. Cut the beet greens into strips. Mince garlic, and sauté for about 5 minutes. Throw in the greens, top with a dash of salt and pepper, and sauté for a few minutes more, until greens are soft and heated through.

In a bowl, combine greens, quinoa, roasted beets, and crushed pecans. Season to taste with salt and pepper. Serve warm or cold, and topped with more chopped pecans and feta.

Reheat the sauce, add broth to thin, and salt & pepper to taste. Serve topped with feta.

 

 

2 Ingredient Paleo Pancakes

Active time: 10 minutes Serves 4

6 near-death bananas

6 eggs

 

Throw all the ingredients in a blender and mix until there’s no lumps left. Or, just use some elbow grease, a whisk, and a bowl. But getting all the lumps out is important – otherwise they will be hard to flip (as if they aren’t hard enough already). Add in extras, if you’re using them. In these, I added elderberries & lavender. Mmmm. Heat up some fat (butter, coconut oil, etc) in a skillet or on a griddle. Pour a bit of batter down and make sure to spread it out. Let it cook for 5 minutes or so on medium, or until the middle begins to bubble and pop. Flip carefully (I use the toss-in-the-skillet method) and cook for a few minutes more. Voilà! Pancakes.

 

Chicken & Corn Chowder

Active time: 25 minutes    Serves 3

1 chicken breast, boiled & shredded

3 cloves garlic, peeled

1 bag of frozen corn

3 cups broth

1 can coconut milk

2 russet potatoes, peeled and chopped

1 yellow onion, sliced

1 tbsp butter (or coconut oil for DF)

Salt & pepper

In a large pot, bring the broth to a boil. Toss in the potatoes and garlic, and cover. In another pot, boil the chicken breast in water. Meanwhile, heat some butter in a skillet. Caramelize the onion on medium-low for about 20 minutes, stirring occasionally to prevent burning.

In a food processor or blender, add the potato & broth, coconut milk, and caramelized onions. Process until as smooth as you like. Return to the pot, and add corn and chicken. Cook for about 5 minutes, seasoning with salt & pepper to taste.

Leftover ideas: This freezes well! Keep it around for those lazy Sunday evenings.

 

Homemade Bone Broth

Active time: 5 minutes Total time: 24 hours   Makes about 1 gallon

3-5 pounds of soup bones (*check your local butcher shop. They’re usually very cheap, if not free!)

Water

A stock pot (or large pot) with a lid

1 tbsp apple cider vinegar

 

In the stock pot, combine apple cider vinegar, bones, and water until it just covers the bone. Bring to a boil, and then reduce to a simmer for 24+ hours.

When it’s done, strain it into some mason jars. Set them in the fridge to cool. Skim off the fat that rises to the top, and close tightly with a lid, or put in ice cube trays for quick use. Keeps in the fridge for a few days, and indefinitely in the freezer.

beet smoothie

Download my free smoothie guide for the days after THANKSGIVING – just in case you feel bloated and blah and your body needs a break. Grab it here.

error: © Rachel Feldman and Rachels Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Rachel Feldman and www.rachelswellness.com with appropriate and specific direction to the original content.
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