Beef & Mixed Veggie Buddha Bowl

Approx. Prep Time: 15 minutes | Cook Time: 15 | Serves: 4

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Nutrients per serving:

calories 342, fat 17 g, saturated fat 6 g, fiber 3 g, protein 22 g, carbohydrate 18 g, sodium 422 mg (note: protein is 32 g with 6 oz. meat option)

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Ingredients:

1 pound grass fed beef (1.5 pounds for 6 oz. meat per serving) 

5 cups steamed veggies (carrots, bell peppers, shiitake mushrooms, celery, bok choy, broccoli, spinach, onion, asparagus, etc.)

1 tablespoon coconut or olive oil

2 tablespoons gluten-free, low-sodium, tamari

2 teaspoons sesame oil

2 tablespoons brown rice vinegar

1 teaspoon fresh ginger, peeled and grated

4 cloves garlic, peeled and sliced

1 teaspoon crushed red pepper flakes (optional)

2 tablespoons crunchy nut butter of choice (almond, cashew, etc.)

2 tablespoons sesame seeds

1/4 cup cilantro, chopped

2 scallions, chopped

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Variation: use shrimp, fish or chicken in place of beef

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Instructions:

1. Steam veggies and set aside.

2. Heat oil in a large skillet on medium-high heat. When the oil is hot, add beef strips (or alternative protein) and 1 tablespoon of tamari and stir to combine. Brown each side for 2-3 minutes. Set aside on a plate.

3. Meanwhile, make sauce by mixing the remaining tamari, sesame oil, rice vinegar, ginger, garlic and red pepper flakes (if using) in a small bowl.

4. Add the sauce and stir to combine and nut butter and stir to combine.

5. Place veggies in skillet and mix with the sauce cooking for another minute.

6. Add meat back in to the skillet and combine. 

 

To serve, divide mixture among 4 bowls. Sprinkle sesame seeds on top and garnish with cilantro and scallions. Store leftovers in refrigerator for up to 5 days.

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Dairy & Gluten-Free Caesar Salad w/Grilled Chicken

Approx. Prep Time: 15 minutes | Cook Time: 20 | Serves: 4

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Nutrients per serving:

calories 250, fat 14 g, saturated fat 2 g, cholesterol 74 mg, fiber 1 g, protein 30 g, carbohydrate 4 g, sodium 597 mg

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Ingredients:

 

Dressing

2 cloves garlic

1 + 1/2 tablespoons Dijon mustard

2 tablespoons tahini

Juice from half a lemon

2 tablespoons apple cider vinegar

2 tablespoons extra virgin olive oil

2 anchovies Sea salt and pepper, to taste

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Salad

24 romaine lettuce leaves

16 ounces grilled chicken breast for 4 oz. portions, increase to 1 1/2 pounds for 6 oz.  (recipe below)

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Grilled Chicken

Coat chicken in 2 tablespoons olive oil, season with salt, pepper and paprika. Grill until cooked thoroughly (internal temperature reaches 180°); set aside. 

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Instructions:

Prepare dressing by adding all ingredients to a blender and blending together until a smooth consistency is reached. Prepare salad: wash lettuce, dry and shred into bite-size pieces with your hand; place in a large salad bowl. Add dressing to salad and toss to coat. Top with grilled chicken. 

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Variation: Add grilled green beans or asparagus for even more veggies and fiber!

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Crunchy Kale Salad w/Hard-Boiled Eggs

Approx. Prep Time: 15 minutes | Cook Time: 20 | Serves: 4

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Nutrients per serving:

calories 358, fat 31 g, saturated fat 6 g, cholesterol 327 mg, fiber 3 g, protein 16 g, carbohydrate 8 g, sodium 391 mg, 413 mg potassium

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Ingredients:

2 bunches of kale; stems removed, washed and chopped

1/2 cup red onion, diced

1/4 cup olive oil

1 lemon, juiced

1/2 cup walnuts, chopped

1/2 teaspoon sea salt

8 eggs

8 cups cold water

8 teaspoon vinegar

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Instructions:

Pour water and vinegar in to a medium size pot and put on medium high heat. Bring to a boil. (Tip: covering the pot will help bring the water to a boil quicker.) Slowly place each egg in the pot using a slotted spoon or ladle. Cook for 14 minutes. Remove from heat and pour water out. Rinse eggs under cold water 2-3 times before peeling.

 

Place kale in a large mixing bowl. Add salt. Massage kale with your hands for about 5 minutes or until kale appears "cooked". Add oil and lemon juice and toss to coat. Stir in onions & walnuts. Divide salad on 4 plates and top each plate with 2 sliced hard-boiled eggs. Serve immediately.

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