Potato Breakfast Hash

Yield: 4 servings

1 lb thin-skinned yellow potatoes, diced into 1/2-inch chunks

2 tbsp olive oil

4 tsp smoked paprika

2 tsp chili powder

1 tsp salt

1/2 tsp freshly ground black pepper

1/2 tsp garlic powder

1/4 tsp cayenne (optional)

1/4 tsp dried oregano

1/4 tsp ground cumin

1/8 tsp ground cloves

1/8 tsp ground coriander

chopped cilantro, for serving

1. In a large pot, boil potatoes in lightly salted water 5 to 6 minutes, or until just barely cooked through. Potatoes should be firm, not fork tender. Drain and return potatoes to the pot as it cools, allowing remaining moisture to evaporate.

2. In a large skillet, heat olive oil over medium heat. Add potatoes and cook, stirring occasionally, until lightly browned and tender, about 8 to 10 minutes. Remove to a medium bowl.

3. In the meantime, place all spices in a small bowl, and whisk to combine.

4. Sprinkle seasoning over potatoes and toss gently until potatoes are coated with seasoning.

5. Garnish with chopped cilantro before serving.

https://www.allergicliving.com/recipes/homemade-potato-and-chorizo-hash/

Rosemary Grilled Chicken

Yield: 4 servings

4 chicken breasts

1 tbsp olive oil

1 clove garlic

2 tsp rosemary, chopped

2 tsp parsley, chopped

1/4 tsp cayenne pepper

salt and pepper

1. Preheat grill to 350F or medium-high fire.

2. In a bowl, combine olive oil, garlic, chopped herbs, cayenne pepper, salt, and pepper. Add chicken breasts and toss to coat. Let marinate for 15 minutes.

3. Grill the chicken breast for 10 to 12 minutes, turning once half way through.

UltraSimple Diet Companion Guide

Salmon Burgers with Ginger and Cilantro

Yield: 4 servings

700g salmon fillet, skin removed

1 egg, lightly beaten

1 tbsp coconut flour

1/4 cup cilantro, chopped

2 cloves garlic, minced

1 tsp ginger, grated

1/4 tsp turmeric

1/4 tsp cayenne pepper

salt and pepper

1. In the bowl of a food processor, combine salmon, egg, coconut flour, cilantro, garlic, ginger, turmeric, salt, and pepper. Pulse gently until well combined.

2. Using your hands, form eight even patties.

3. Heat oil a nonstick skillet over medium heat. Add burgers to the skillet and cook for about 2 to 4 minutes, until golden brown, then carefully flip patty and cook for another 2 to 4 minutes.

https://www.ambitiouskitchen.com/thai-tuna-patties-cilantro-cabbage-slaw/

Blueberry Avocado Chia Pudding

Yield: 2 cups

1 ripe avocado

1 cup blueberries (fresh or frozen)

2 tbsp coconut milk (or any other milk)

2 tbsp maple syrup (or honey)

1 tbsp chia seeds (whole or ground)

1/2 tsp vanilla extract

1. Combine all ingredients in a blender and blend until smooth and silky.

2. Divide pudding among ramekins/cups and refrigerate for at least 30 minutes before serving to allow chia to thicken.

https://www.theironyou.com/2015/01/blueberry-avocado-and-chia-breakfast.html

Red Lentil Spread

Yield: 2 cups

1 cup red lentils

1/4 cup tahini

1/2 garlic clove, smashed

3 tbsp olive oil

juice of 1/2 lemon

2 tbsp red wine vinegar

1/2 tsp coriander

1/2 tsp cumin

1/4 tsp paprika

salt and pepper, to taste

1. Place lentils in a medium pot with 2 cups water. Bring to a boil, then reduce heat and simmer, stirring regularly, for about 15 minutes, or until lentils are tender and the water has mostly been absorbed.

2. In the bowl of a food processor or blender, combine cooked lentils, tahini, garlic, olive oil, lemon juice, vinegar, and spices. Blend until smooth.

3. (Optional) To serve: Spoon hummus into a shallow bowl. Drizzle with olive oil, and sprinkle with paprika and chopped parsley.

https://www.health.com/health/recipe/0,,50400000125494,00.html

Thai Basil Chicken

Yield: 3-4 servings

2 tbsp coconut oil

10 oz ground chicken

2 shallots, finely chopped

3 cloves garlic, finely chopped

1 tbsp fish sauce

1 tsp tamari

1 tsp maple syrup

1/2 tsp chili flakes (or 1 jalapeno cut into slivers)

1 bunch Thai basil leaves, roughly chopped

salt and pepper, to taste

1. In a large pan, heat the oil over medium-high heat. Add the ground chicken and stir fry until chicken is almost cooked through.

2. Add the shallots, garlic, fish sauce, tamari, maple syrup, and chili flakes. Stir to combine well. 

3. When chicken is fully cooked, add basil leaves and stir until the basil leaves wilt and becomes fragrant.

4. Season with salt and pepper and serve immediately.

https://rasamalaysia.com/thai-basil-chicken-recipe-gai-pad-krapow/2/

Fennel, Celery, and Apple Slaw

Yield: 4 servings

3 tbsp olive oil

2 tbsp apple cider vinegar

1 tbsp lemon juice

1/2 tsp maple syrup

1 tbsp tarragon, chopped

2 small fennel bulbs, thinly sliced

3 celery stalks, thinly sliced diagonally

1 firm, crisp apple (such as Pink Lady, Gala, or Granny Smith), julienned

salt and pepper

1. In a small bowl, whisk olive oil, apple cider vinegar, lemon juice, maple syrup, and tarragon together.

2. In a large bowl, combine sliced fennel, celery, and apple. Toss with dressing. Season to taste with salt and pepper.

https://www.bonappetit.com/recipe/celery-apple-and-fennel-slaw

Thai Breakfast Scramble

Yield: 1 serving

1 tbsp olive oil

1 clove garlic, minced

1 tsp ginger, minced

3 eggs

1 tbsp cilantro, chopped

1 tbsp green onion, sliced

1/4 tsp red pepper flakes

salt and pepper

1. In a medium skillet, heat olive oil over medium heat. Add garlic and ginger and sauté for 30 seconds.

2. Add the eggs, stirring frequently with a spatula until eggs are just cooked.

3. Season with cilantro, green onion, red pepper flakes, salt, and pepper.

https://www.bodybuilding.com/recipes/breakfast-thai-scramble

Garlic and Jalapeno Broccolini

Yield: 3-4 servings

1 tbsp olive oil

1 jalapeno pepper, seeds removed, julienned (or poblano)

1 shallot, sliced

2-3 cloves garlic, sliced

2 bunches broccolini, cut into florets

salt and pepper

1. In a sauté pan, heat the olive oil over medium heat. Add the pepper, shallot, and garlic, and sauté for 1 to 2 minutes, stirring as needed.

2. Add the broccolini and sauté for 3–4 more minutes, until the broccolini is cooked but still crisp.

3. Season with salt and pepper.

UltraSimple Diet Companion Guide

Gazpacho

Yield: 8 cups

2 cups tomato juice (or tomato puree or vegetable cocktail)

4 roma tomatoes, cored, roughly chopped

1 red pepper, seeded, roughly chopped

1/2 cucumber, roughly chopped

1/4 cup sweet onion, roughly chopped

1 clove garlic, roughly chopped

2 tbsp lime juice

2 tbsp red wine vinegar

2 tbsp parsley, roughly chopped

1/2 tsp red pepper flakes

salt and pepper

optional garnish: chopped peppers, avocado, green onion, olive oil, croutons

1. In a blender, combine tomato juice, tomatoes, red pepper, cucumber, onion, garlic, lime juice, red wine vinegar, and parsley. Blend until smooth.

2. Add in the seasonings and blend again. Taste and adjust. 

3. Pour into a glass jar and secure lid. Chill for 3 to 4 hours, or overnight.

4. Before serving, shake the jar to combine. Pour into bowls, and garnish with your desired toppings. Leftovers will keep in the fridge for up to 3 days.

http://ohsheglows.com/2011/05/20/gazpacho/

Roasted Jalapeno Cod

Yield: 4 servings

1 poblano pepper

1 jalapeno pepper

1 tbsp olive oil

1 clove garlic, roughly chopped

1 shallot, roughly chopped

pinch cayenne pepper

salt and pepper

1 1/2 lb cod fillets

1. Preheat oven to 350F. Line a baking sheet with parchment paper.

2. Wash and dry peppers, and rub with small amount of olive oil. Roast peppers until soft and skin is blistering. Cover and let sit for 5 minutes. Peel away skin and remove seeds and steams.

3. In the bowl of a food processor or blender, combine roasted peppers, olive oil, garlic, shallot, cayenne, and salt and pepper. Puree until smooth.

4. Place cod on prepared sheet pan. Evenly spread the puree over each piece of cod.

5. Bake for approximately 10 to 15 minutes or until fish flakes easily when tested with a fork.

UltraSimple Diet Companion Guide

Lemon Garlic Basil Chicken

Yield: 4 servings

4 chicken breasts

1 tbsp olive oil

1 tbsp lemon juice

1 clove garlic, finely minced

1 tbsp basil, chopped

1/4 tsp cayenne pepper

salt and pepper

1. Preheat oven to 350F. Line a baking sheet with parchment paper.

2. In a large bowl, combine olive oil, lemon juice, garlic, basil, cayenne pepper, and salt and pepper.

3. Place the chicken in the same bowl and let marinate for at least 15 minutes.

4. Place the chicken on prepared baking sheet. Bake for 20 to 30 minutes or until chicken is cooked through.

UltraSimple Diet Companion Guide

Avocado Dill Dressing

Yield: 3/4 cup

1/2 cucumber, roughly chopped

1 avocado

1 clove garlic, minced

2 tbsp lemon juice

2 tsp dill, chopped

salt and pepper

water as needed to thin

1. Combine all ingredients in a blender and blend on high until smooth. Add water to desired consistency.

Grounded Nutrition Salad Dressings

Orange, Zucchini, and Basil Dressing

Yield: 3/4 cup

2 oranges, peeled, roughly chopped

1/4 small zucchini

1/4 cup fresh basil

1 tbsp maple syrup (or 1 pitted date)

salt and pepper

water as needed to thin

1. Combine all ingredients in a blender and blend on high until smooth. Add water to desired consistency.

Grounded Nutrition Salad Dressings

Potato Salad with All the Peas

Yield: 3-4 servings

1 shallot, thinly sliced

1/4 cup red wine vinegar

8 small new potatoes

1 cup shelled fresh peas

1 cup snap peas, cut in half down the center

1 cup snow peas, chopped

salt and pepper

1 cup pea shoots

1 cup sprouts

extra dill to garnish

1. Place the sliced shallots in a small bowl and cover them with the red wine vinegar. Let the shallots soften up until ready to serve.

2. Place the potatoes in a small pot and cover with cold water. Place on the stove over medium heat and bring to a boil. Simmer until potatoes are just tender, about 15 minutes. Drain the potatoes, run some cold water over them, and set aside to cool for a few minutes. Cut the cooled potatoes into quarters.

3. In a large bowl, combine quartered potatoes, shelled peas, snap peas, snow peas, and sliced shallots. Season with salt and pepper. Toss gently to combine.

4. Garnish with pea shoots and sprouts and extra dill. Drizzle creamy dill dressing over top.

http://thefirstmess.com/2013/06/19/a-real-mess-of-peas-recipe/

Almond Butter and Coconut Flour Pancakes

Yield: 6 pancakes

1/4 cup coconut flour

1/4 tsp baking soda

2 tbsp almond butter

2 eggs, slightly beaten

2 tsp honey or maple syrup

1/2 medium banana, mashed

1/4 cup almond milk

1. In large bowl, whisk together coconut flour and baking soda. Set aside.

2. In a medium bowl, mix together almond butter, eggs, honey, banana, and almond milk until smooth and well combined.
3. Add wet ingredients to flour mixture and mix together. Batter should be thick like a brownie batter.

4. In a large nonstick pan, heat a small amount of butter or coconut oil over medium-low heat (coconut flour is sensitive to burning so medium-low heat is best). Drop about 3 tablespoons of batter onto the pan. Cook until bubbles appear on top and the edges are well cooked, about 2 to 3 minutes.  Flip cakes and cook until golden brown on underside, about 2 minutes. 

https://www.ambitiouskitchen.com/fluffy-coconut-flour-pancakes-with-wild-blueberry-maple-syrup/

Pineapple Mint Salsa

Yield: 2 cups

1/2 pineapple, cut into 1/2-inch chunks

1 bunch radishes, cut into 1/2-inch chunks

1 cucumber, cut into 1/2-inch chunks

1 avocado, cut into 1/2-inch chunks

1 bunch green onions, finely chopped

6 mint leaves, finely chopped

1 clove garlic, minced

juice of 1/2 lemon

1/2 tsp ground ginger

salt and pepper

1. In a medium bowl, combine all ingredients. Stir gently to combine.

https://autoimmunewellness.com/grilled-chicken-thighs-pineapple-mint-salsa/

Shaved Brussel Sprout Salad

Yield: 4 servings

1 pound Brussels sprouts, thinly sliced

1 tbsp olive oil

1/2 tsp salt

1 shallot, thinly sliced

1 bunch radishes, thinly sliced

1 small fennel bulb, thinly sliced

1 mandarin orange, segmented

zest and juice of 1/2 lemon

1 tbsp champagne vinegar

1 tsp ground ginger

1. In a large bowl, combine the sprouts, oil, and salt. Using your hands, massage the mixture for a few minutes, or until the toughest fibers begin to break down.

2. Add the shallot, radish, fennel, and orange to the bowl. Toss to combine.

3. In a small bowl, combine the lemon zest, juice, vinegar, and ginger powder. Whisk to combine. Add the to salad and toss to combine.

https://autoimmunewellness.com/shaved-brussels-sprout-salad/

Sweet and Spicy Chicken Rub

Yield: 1/4 cup

1 tbsp smoked paprika

1 tsp cayenne pepper

1 tbsp ground fennel seeds

1 tbsp ground coriander

1 tsp ground cumin

1/2 tsp red pepper flakes

1 tsp salt

1 tsp ground black pepper

1 tbsp dark brown sugar

1. Combine all ingredients in a small bowl. Rub on chicken.

http://www.amothersstyle.com/home-1/2017/1/16/jamie-olivers-beer-can-chicken

Lemon Blueberry Almond Cake

Yield: 1 8-inch round cake

2 cups almond flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp ground cardamom

1/2 tsp ground ginger

1/2 tsp salt

4 eggs, beaten

2/3 cup honey

1/4 cup olive oil

zest and juice of 1 lemon
1 cup blueberries

1. Preheat the oven to 325F. Line a 8-inch pan with parchment paper.

2. In a large mixing bowl, whisk together the almond flour, baking powder, baking soda, cardamom, ginger, and salt.

3. In another bowl, combine the beaten eggs, honey, olive oil, and lemon zest and juice. Use a whisk to mix well.

4. Pour the wet ingredients into the dry. Stir just until there are a few clumps remaining.

5. Gently fold in the blueberries.

6. Pour the mixture into prepared pan and bake for 35 to 40 minutes, until the cake is golden brown and the center is firm to the touch. Place the cake on a wire rack to cool to room temperature.

https://cookieandkate.com/2014/gluten-free-honey-almond-cake/
https://cookieandkate.com/2018/gluten-free-almond-cake-recipe/

Hearty White Bean Soup

Yield: 4-6 servings

1 tbsp olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

1 leek, diced

2 cloves garlic, finely chopped

2 tbsp tomato paste

1 can diced tomatoes

6 cups vegetable broth

2 sprigs fresh thyme

1 cup diced butternut squash

2 kale leaves, ribs removed, finely chopped

1 can white beans, drained and rinsed

salt and pepper, to taste

1. In a large soup pot, heat oil over medium heat. Add the onion and cook, stirring often, until the onion starts to soften.

2. Add the carrots, celery, and leeks. Continue cooking, stirring often, for about 5 minutes.

3. Add the garlic and cook for another 30 seconds.

4. Add the tomato paste, diced tomatoes, broth, thyme, and butternut squash. Bring to a simmer and let cook for about 15 to 20 minutes, or until the squash is tender.

5. Add the chopped kale and let cook for another 2 minutes.

6. Add beans, and season with salt and pepper.

https://helloglow.co/hearty-vegetable-soup-weekly-meal-plan/

Almond and Flax Crusted Chicken

Yield: 4 servings

4 chicken breasts

1/2 cup almond flour

3 tbsp ground flax

1 tbsp olive oil

1 tbsp lemon juice

1 tbsp almond butter

1 tbsp onion, chopped

1 tbsp parsley, chopped

1 tsp thyme, chopped

1/2 tsp paprika

1/4 tsp cayenne pepper

salt and pepper

1. Preheat oven to 350F. Line a baking dish and a baking sheet with parchment paper.

2. Pound the chicken breasts to flatten them slightly and so that they are of even thickness. Place in prepared baking dish.

3. In a small bowl, combine almond flour and flax.

4. In the bowl of a small food processor, combine the olive oil, lemon juice, almond butter, onion, and all herbs and spices. Pour over chicken breasts and allow to marinate for 15 minutes (or up to 24 hours).

5. Remove chicken from marinade. Sprinkle half of the almond-flax mixture evenly over one side of each chicken breast. Pat to better adhere the “crust” to the chicken. Carefully turn over each chicken piece and repeat process using the remaining half of the almond-flax mixture on the other side of the chicken breasts. Place on prepared baking tray and bake for 20 to 25 minutes or until chicken is cooked through.

UltraSimple Diet Companion Guide

Moroccan Carrots

Yield: 2-3 servings

1 tbsp olive oil

1 shallot, sliced

6 carrots, cut into batons

1 tbsp parsley, chopped

1 tbsp cilantro, chopped

1 tsp mint, chopped

1/2 tsp paprika

1/2 tsp cumin

1/4 tsp red pepper flakes

salt and pepper

1. In a large sauté pan, heat oil olive on medium-high heat. Add shallot and carrots and sauté 2 to 3 minutes.

2. Add the herbs and spices, and cook an additional 2 to 3 minutes or until carrots are tender, but firm. Serve warm or chilled.

UltraSimple Diet Companion Guide

Sautéed Broccoli and Carrots

Yield: 2-3 servings

1 tbsp olive oil

1 large shallot, sliced

2 cups carrots, cut into bite-sized pieces

1 head broccoli, cut into florets

1 jalapeno pepper, finely diced

2 cloves garlic, finely minced

1 tbsp parsley, chopped

1/4 tsp red pepper flakes

1/2 tsp paprika

salt and pepper

1. In a sauté pan, heat olive oil over medium heat. Add the shallot, carrots, and broccoli to the pan. Sauté for 4 to 5 minutes.

2. Add the jalapeno and garlic. Cooking for 2 to 3 more minutes until the carrots become tender.

3. Add the parsley and spices, and season with salt and pepper.

UltraSimple Diet Companion Guide

Ginger Sautéed Carrots

Yield: 2-3 servings

1 tbsp olive oil

1 large shallot, sliced

2 cloves garlic, finely minced

1 tsp ginger, finely minced

4 carrots, cut into batons

1 small head broccoli, cut into florets

1/2 tsp paprika

1/4 tsp red pepper flakes

1 tbsp parsley, chopped

salt and pepper

1. In a large sauté pan, heat the olive oil over medium heat. Add the shallot, garlic, ginger, carrots, paprika, and red pepper flakes and sauté for 2 to 3 minutes.

2. Add the broccoli and sauté for 2 to 3 more minutes.

3. Add the parsley, and season with salt and pepper.

UltraSimple Diet Companion Guide

Asparagus with Shallots and Herbs

Yield: 2-3 servings

1 bunch asparagus

1 large shallot, sliced

1 tbsp olive oil

salt and pepper

1 tsp thyme, chopped

1 tsp basil, chopped

1/2 tsp cayenne pepper

1. Preheat oven to 350F. Line a baking sheet with parchment paper.

2. Place asparagus and shallot onto prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Roast in oven for 10 minutes or until asparagus is just cooked and shallots have softened.

3. Top asparagus with fresh herbs and cayenne pepper and serve.

UltraSimple Diet Companion Guide

Baked Cod with Thyme

Yield: 4 servings

4 fillets cod

1 tbsp olive oil

1 tbsp thyme, chopped

1/2 tsp onion powder

salt and pepper

1. Preheat oven to 375F. Line a baking sheet with parchment paper.

2. In a small bowl, combine olive oil, thyme, onion powder, and salt and pepper.

3. Place cod fillets on prepared baking sheet. Evenly spread the herb mixture over the fish. Bake for approximately 12 minutes, or until fish flakes easily with a fork.

UltraSimple Diet Companion Guide

Salmon with Lemon and Herbs

Yield: 4 servings

4 fillets wild salmon, wild

1 tbsp olive oil

2 tbsp lemon juice

2 cloves garlic, finely minced

1 tbsp dill, chopped

1 tbsp parsley, chopped

1 tbsp tarragon, chopped

salt and pepper

1. Preheat oven to 325F. Line a baking sheet with parchment paper.

2. In a small bowl, combine the olive oil, lemon juice, garlic, herbs, and salt and pepper.

3. Place salmon skin side down on prepared baking sheet. Evenly spread the herb mixture over the salmon. Bake for approximately 15 minutes, or until fish flakes easily when tested with a fork.

UltraSimple Diet Companion Guide

Asparagus with Roast Garlic and Shallots

Yield: 2-3 servings

1 bunch asparagus

3 cloves garlic (peel on)

2 tbsp olive oil, divided

1 large shallot, sliced

1 tbsp parsley, chopped

1 tbsp basil, chopped

1/2 tsp thyme, chopped

1/2 tsp cayenne pepper

salt and pepper

1. Preheat oven to 350F. Line a baking sheet with parchment paper.

2. Place asparagus on baking sheet. Place garlic cloves on same baking sheet. Drizzle with one tablespoon of olive oil and season with salt and pepper. Bake for 10 minutes.

3. In a medium pan, heat the second tablespoon of olive oil over medium heat. Sauté shallots until they start to caramelize, about 10 minutes. Remove from heat and set aside.

4. In a small bowl, combine the fresh herbs with the roasted garlic. Add the cayenne pepper, salt, and pepper. Stir to combine.

5. To serve, top the asparagus with caramelized shallots and the roasted garlic and fresh herbs.

UltraSimple Diet Companion Guide

Curried Chicken Breast

Yield: 4 servings

4 chicken breasts

1 tbsp olive oil

2 tbsp coconut milk (or almond milk)

1 clove garlic, finely minced

1 tsp ginger, finely minced

1 stalk green onion, chopped

2 tbsp parsley, chopped

2 tsp curry powder

½ tsp cayenne pepper

salt and pepper

1. Preheat oven to 350F. Line a baking dish with parchment paper.

2. In a small or medium bowl, add olive oil, coconut milk, garlic, ginger, green onion, parsley, curry powder, cayenne pepper, and salt and pepper. Stir to combine.

3. Add chicken breasts to prepared baking dish. Pour marinade over chicken and toss to coat. Let marinate for 15 minutes (or up to 2 hours).

4. Bake for 30 minutes, or until chicken is cooked through.

UltraSimple Diet Companion Guide