Angie's Favorite Maple Dijon Balsamic Dressing

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  • ½ cup extra virgin olive oil

  • ¼ balsamic vinegar (or you can also use Apple Cider Vinegar to change it up

  • 3 tbsp Dijon mustard

  • 2 tbsp maple syrup


Directions: 

  1. Whisk olive oil, balsamic, Dijon mustard and maple syrup in a small bowl or salad dressing jar to shake and enjoy!

Servings 6 – 2T each   

 Nutrition:  Calories 178,  Protein 0g,  Carbs 3.6g,  Fiber 4g,  Sugar 3.1g,  Fat 18.9g

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A favorite Cumin Black Bean Turkey Tomato Soup

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  • 1 tablespoon olive oil

  • 2 lbs. organic ground turkey

  • 8 cups organic low sodium chicken broth

  • 2 cups carrots, diced

  • 6 tablespoons organic tomato paste

  • 1 onion, chopped

  • 1 bunch of parsley, chopped

  • 3 garlic cloves, minced

  • 2 tsp cumin

  • 2 tsp chili powder

  • 1 cup organic black beans

  • 2 cups zucchini, diced

  • salt and pepper to taste (optional)


Directions: 

  1. In a large pot, heat half of the oil over medium heat. Add ground turkey, brown for approximately 5 minutes.

  2. Meanwhile, heat remaining oil in frying pan over medium heat. Add carrots, onion and garlic. Saute until slightly soft, about 5 minutes. Add cumin and chili powder, stir to coat vegetables and let spices toast for a couple of minutes and turn off heat.

  3. In turkey pot, add 6 cups of broth. Bring to a boil, reduce heat and simmer.

  4. Add remaining 2 cups of broth to frying pan, to help spices release from the pan. Scrape bottom of pan and pour contents into large pot. Add tomato paste and zucchini and bring to a simmer for 10 minutes.

  5. Add meat and black beans to soup and simmer until heated through and beans are cooked to your liking.

Servings 6   

 Nutrition:  Calories 338,  Protein 34.5g,  Carbs 20.8g,  Fiber 5.4g,  Sugar 6.2g,  Fat 13.1g

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Mixed Trio 3-Bean Salad

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  • 3 tbsp reduced-sodium tamari

  • 1 1/2 tbsp rice wine vinegar

  • 2 tsp honey

  • 1/4 tsp crushed red pepper

  • 2 tsp extra virgin olive oil

  • 2 cups haricots verts or green beans, cut into 1” pieces

  • 2 cups organic black beans, rinsed

  • 1/2 cup shelled edamame

  • 2 tsp grated fresh ginger

  • 1 tsp garlic, grated

  • 3 tbsp chopped fresh cilantro

  • 2 tsp toasted sesame oil

  • 2 tsp toasted sesame seeds


Directions: 

  1. Whisk tamari, vinegar, honey and crushed red pepper in a small bowl.

  2. Heat extra virgin olive oil in a large cast-iron skillet over med-high heat. Add haricots verts, black beans, edamame; cook, stirring often, until blistered or cooked through, 4-5 minutes. Add ginger and garlic; cook, stirring constantly, for 30 seconds. Add the tamari mixture and cook until the sauce is slightly thickened, and the beans are just tender, 1-2 minutes/

  3. Transfer the beans to a platter. Top with cilantro, sesame oil and sesame seeds (sometimes I add fresh avocado on top too!)

Serves 4: 1/2 cup each

 Nutrition:  Calories 115,  Protein 4g,  Carbs 15g,  Fiber 4g,  Sugar 6g,  Fat 6g

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Mixed Vegetable Shrimp Salad with Lime Dressing

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  • 1/4 cup coconut oil

  • 1/4 cup extra virgin olive oil

  • 3 tbsp fresh lime juice

  • 1 1/2 tbsp finely chopped cilantro

  • 1/2 tsp salt

  • 1/2 tsp ground pepper

  • 2 cups mixed veggies (steamed: sliced small red potatoes, carrots, or beets, green beans, peas; raw: sliced radishes, cucumbers or tomatoes)

  • 1/2 container organic romaine lettuce or 6 leaves

  • Optional: grilled or sautéed shrimp with your choice of flavoring I love Old Bay if you want to add protein to make a Magic Plate, 1 hard-boiled egg, sliced, 1 thick slice of red onion, broken into rings and crumbled feta, or farmer’s cheese for garnish


Directions: 

Whisk coconut oil and olive oils, lime juice, cilantro, salt and pepper in a medium bowl until thoroughly blended. Add mixed veggies and toss to coat.

Line a large serving platter with lettuce. Scoop the dressed veggies onto a plate or platter. Surround with egg, onion and cheese, if desired.

Serves 6: 1 1/4 cups each  

 Nutrition:  Calories 214,  Protein 3g,  Carbs 8g,  Fiber 2g,  Sugar 2g,  Fat 20 (macros without shrimp)

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Angie's Blueberry Bliss Banana Protein Shake

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  • 1 handful of spinach

  • 1 scoop protein powder

  • 1 tsp. vanilla extract or almond extract

  • ¼ cup blueberries

  • ¼ - ½ frozen banana (this will make it frothy!)

  • ¼ cup gluten free oatmeal (you can decrease this amount if needed to fit macros)

  • ¾ - 1 cup ice

  • ½ - ¾ cup almond or coconut milk


Directions: 

Place ingredients into blender or silver bullet and blend!  Enjoy! 

 Nutrition:  Calories 248,  Protein 28g,  Carbs 30g,  Fiber 8g,  Sugar 8g,  Fat 6g

Macros accounted for ¼ banana

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Taco Tuesday Salad

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  • 2 lbs. organic 93/7 ground turkey

  • 2 tbsp olive oil

  • 1/2 fresh lime, squeezed

  • 1–2 tbsp cayenne powder or less spicy you can use 1-2 tbsp paprika (I love smoked paprika!)

  • 1 tsp dried oregano

  • sea salt to taste

The Salad

  • 1 cup spring lettuce or butter lettuce

  • 1 tomato, sliced

  • 3 tbsp low sodium salsa

  • 1/2 red and orange peppers

  • 1 cucumber, cut into slices

  • 1/2 avocado, sliced

‘Creamy’ Avocado Dressing

  • 1/2 avocado, sliced

  • 1–2 tbsp MCT oil (or melted coconut oil)

  • 1 tbsp apple cider vinegar

  • 1 tbsp fresh lemon juice

  • 1 cup cucumber, sliced

  • 1/4 cup fresh cilantro, chopped

  • 1 spring onion (optional)

  • sea salt to taste


INSTRUCTIONS

1.     In a medium pan, sauté the turkey on medium-low until cooked gently but thoroughly with the extra virgin olive oil. Add lime juice, cayenne powder (or paprika), oregano, and salt. Add more seasoning if you wish and play around with flavors!

2.     Lay a bed with all of the salad ingredients, starting with the lettuce. Add a suitable portion of turkey on top.

3.     To make the dressing: Combine the avocado, MCT oil, apple cider vinegar, lemon juice, cucumber, cilantro and salt in a blender and blend until smooth and creamy.

4.     Drizzle with dressing.

Servings 4

Recipe Adapted by:  Bulletproof

Don’t forget to add you toppings! I added more cilantro which is sooooo good for liver detoxification, and some salsa with a few cassava chips for garnish.

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Spicy Asian Inspired Bone Broth Soup

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  • 4-5 lbs. of grass-fed beef bone (marrow)

    • 4 carrots

    • 1 leek (green parts only to keep low fodmap)

    • 1/2 tsp. ground cloves

    • 1 tbs. garlic oil

    • 1 tbs. grated ginger

    • 1/2 tsp. crushed red pepper flakes (can omit)

    • 4 tbs. coconut aminos

    • 1 tsp. sesame oil

    • 2 tbs. gluten free fish sauce (Red Boat)

    • 1 large piece of ginger pealed

    • Himalayan salt to taste (I used 1 teaspoon)

    The Toppings

    • cilantro
    • basil
    • spinach
    • scallions (green parts only to keep low fodmap)
    • rice noodles (optional)

Cooking Suggestions

1. Place bones about 4-5 pounds on a cookie sheet and bake for 20-25 mins. at 425 degrees.

2. Pull out bones and place bones into instant pot and cover with filtered water and two tablespoons of apple cider vinegar prior to cooking. This helps to pull out important nutrients from the bones. Make sure not to overfill the filtered water. There is a line inside instant pot for how high you can fill the liquid.

3. While the bones are soaking continue to add peeled ginger, 4 carrots, leek, garlic oil, ginger, red pepper, coconut aminos, sesame oil, and fish sauce.

4. Soup setting on Instant Pot for 120 minutes.

5. Once finished discard the bones and pass through a sieve to make it clear, reserve the carrots and leeks if you’d like to chop them to put in your soup - I personally love it!

6. After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth. Now, you may be thinking Angie you are missing the protein! Don’t worry I’ve got you covered! Here’s what I did.

• 2 lbs. organic ground turkey

• 1 bunch of cilantro (chopped)

• 1/2 tsp. salt

• 1/2 cup of broth from above to help sauté in nonstick pan (I use ceramic)

• a little crushed red pepper and a dash of cloves again I liked this combo! You can omit if needed. You know I LOVE my protein!


Directions:

Add ground turkey to nonstick pan, heat on medium, once half way done add cilantro, salt, 1/2 cup bone broth or more if needed from above and if you like a bit of heat add red pepper flakes with cloves. Trust me it’s delicious! Cook until done and once soup is strained pour yourself a bowl of goodness and add the ground turkey to the soup and there you have it! A Magic Plate! Protein, Carbs, Fat.

Don’t forget to add you toppings! I added more cilantro which is sooooo good for liver detoxification, spinach and fresh basil. You can add noodles to give you some carbs if needed this particular time I did not just EXTRA PROTEIN - HA! YUM!