Roasted Veggie Salad

This roasted veggie salad is loaded with fiber-rich foods that will be sure to fill you up for lunch or dinner! Carrots are known to help improve digestion, skin, kidney, and liver function. They are low in calories and rich in vitamins, minerals, and carbohydrates. Potatoes are packed with Vitamin C, B6, Copper, and Manganese. They help control blood sugar levels, reduce inflammation in the body, and aid in regular bowel movements. Red onions are known to be anti-inflammatory and a good source of dietary fiber and folate. Whether you choose to use spinach or mixed greens, you will be receiving plenty of antioxidants. Season this dish with rosemary and any spices you desire and enjoy!

Ingredients:

Serves 2

• 2 large carrots, chopped

• 2 medium potatoes, chopped

• ½ red onion, sliced

• 1 tbsp coconut oil

• ½ tsp rosemary

• 4 cups spinach or mixed greens

• Sea salt and pepper to taste

Instructions:

1) Preheat oven to 450 F and line baking sheet with parchment paper.

2) Place chopped carrots and potatoes on parchment paper and drizzle with melted coconut oil. Sprinkle with rosemary, sea salt, and pepper.

3) Bake until tender, about 25-35 minutes (this will depend on the size of the pieces, so check after 25 minutes).

4) Place spinach/mixed greens in two bowls.

5) Top with roasted vegetables, and drizzle with dressing if desired. Enjoy!

Coconut Milk Yogurt

Coconut milk yogurt is the perfect treat to enjoy for breakfast or dessert! Opting for a dairy-free option will help relieve digestive issues without eliminating the thickness and creaminess of normal yogurt. Coconuts are known to contain a high amount of manganese, copper, and iron, which are essential for the metabolism of proteins and carbohydrates as well as the formation of red blood cells. They also aid in weight loss, improve digestion, lower blood pressure, and boost cardiovascular health. If desired, add in maple syrup for sweetness and enjoy!

Ingredients:

Serves 6

• 2 cups full-fat coconut milk, canned

• 2 probiotic capsules

Instructions:

1) Gently blend coconut milk with contents of probiotic capsules until well combined.

2) Place in cool sanitized glass jar and cover with a cheesecloth.

3) Store in a warm place for 1-2 days. Test for thickness. If you want it thicker, try keeping it warm for another day.

4) Place in fridge and/or serve. Enjoy!

Beef and Sweet Potato Chili

Beef and sweet potato chili is the perfect meal to warm you up this winter season. Sweet potatoes are an excellent source of beta carotene, which promotes healthy skin, strengthens the immune system, and is important for eye health and vision. This recipe is also rich in anti-inflammatory spices including cayenne, cumin, garlic, and oregano. Cayenne promotes healthy weight loss and weight maintenance by boosting metabolism and reducing hunger while cumin helps regulate blood sugar levels and reduce elevated cholesterol. Mushrooms, corn, red pepper, and kale help pack in the fiber for this dish to keep bowel movements regular and probiotic levels high. Treat yourself to this delicious and nourishing bowl of chili this winter season!

Ingredients:

Serves 4

• 2 tbsp coconut oil

• 1 cup onion, diced

• 1 tbsp cayenne pepper

• 1 tsp cumin

• 1 tsp garlic powder

• 1 tsp oregano

• 1 bay leaf

• 1 lb ground beef

• 4 cups diced tomatoes

• 3 cups sweet potatoes, diced

• 1⁄2 cup mushrooms, sliced

• 2 cups frozen corn

• 1 cup red pepper, diced

• 2 cups kale leaves, chopped

• 3 dashes salt & pepper

Instructions:

1) Heat coconut oil in large soup pot.

2) Add diced onion and cook until translucent.

3) Add beef and spices. Cook until beef is brown.

4) Add diced tomatoes, and add additional can of water to the pot.

5) Add sweet potato, mushrooms, and rest of spices.

6) Lower heat and simmer for about 40 minutes, stirring occasionally.

7) Add corn and red pepper. Cook for another 20 minutes.

8) Add kale, salt and pepper and cook for 10 more minutes.

9) Remove bay leaf. Serve and enjoy!

Fresh Berries with Cream

Berries with cream is a fresh and sweet dessert to serve and enjoy after a full meal! Strawberries boost immunity, aid in digestion, and regulate blood pressure. They also contain folate, antioxidants, and plenty of minerals! Blueberries are known to help protect heart health, manage levels of cholesterol, and improve brain function and memory. They are also rich in fiber, Vitamin C and K, and manganese. Coconut milk lowers blood pressure and cholesterol as well as relieves constipation. Add in some vanilla extract and maple syrup for additional flavor and enjoy!

Ingredients:

Serves 4

• 2 cups blueberries

• 2 cups strawberries

• 1 cup full-fat coconut milk, refrigerated overnight

• 1 tsp vanilla extract

• 1 tbsp maple syrup

Instructions:

1) Place large mixing bowl in freezer for 30 minutes to chill before making coconut cream.

2) Turn cold can of coconut milk over and open from the bottom (so the liquid is on top). Save or discard coconut water.

3) Scoop the solid coconut cream at the bottom of the can into your chilled bowl, add vanilla and whip until fluffy.

4) Place berries in 4 bowls and top with whipped coconut cream and maple syrup. Enjoy!