2 chicken breasts or skinless/boneless thighs

Cut in 1 inch pieces

Add to chicken:

roasted garlic seasoning salt

all purpose seasoning salt

2 minced garlic cloves

parsley flakes

turmeric

thyme

oregano

Cumin

4 or 5 whole cloves

1 Tbsp oil

Mix until everything is oiled. (if you need to add more oil, add less than another tbs)

The longer you leave marinated the better. (I left for a few days) Minimum time should be at least an hour. Seasonings (salt in it) will keep it from going bad for several days.

In a large 8 qt pot, add 3 tbs oil, saute the following:

1 onion

2 stalks celery

1 minced garlic clove

½ to ¾ red/yellow/orange pepper diced (personally, I never use green peppers)

4 bay leaves

ADD-Seasoned chicken and allow it to cook till pick is gone adding a bit of oil if needed

Add- to sauteed/chicken

2 carrots sliced ½ in thick

½ broccoli cut in bite size pieces

½ small cauliflower cut in bite size pieces

Continue the same process as earlier steps

ADD- drained and rinsed chick peas

Add additional seasonings as listed above to everything.

SAUTE EVERYTHING AGAIN

Once everything is evenly seasoned, and has been sauted, add 2 boxes of vegetable or chicken salt free broth. BRING EVERYTHING TO A BOIL

TIP- run your finger on your spoon to taste seasonings. Add additional based on your taste preference. I tend to add a bit of everything every time I add more seasonings.

BRING EVERYTHING TO A BOIL AND gently simmer.

Goes great with cornbread! ENJOY!!!

(adapted from Well Plated)

Ingredients

• 2 cups oats quick cooking or old fashioned

• 2 large bananas very ripe

• 2 large eggs

• 1 cup plain nonfat Greek yogurt (any yogurt will work)

• 2 to 3 tablespoons honey or any other sweetener

• 1 1/2 teaspoons baking powder

• 1/2 teaspoon baking soda

• 1/2 teaspoon pure vanilla extract

• 1/8 teaspoon kosher salt

• Up to 1/2 cup mix-ins: chocolate chips mini or regular, chopped dark chocolate, nuts, dried cranberries, or blueberries (fresh or frozen and rinsed)

Instructions

• Preheat the oven to 400 degrees F. Lightly grease a 12-cup standard muffin tin or line with paper liners. If using liners, lightly grease them as well. Set aside.

• Place all of the ingredients but the mix-ins in a blender or the bowl of a food processor fitted with the steel blade: oats, bananas, eggs, Greek yogurt, honey, baking powder, baking soda, vanilla extract, and salt. Blend or process on high, stopping to scrape down and stir the ingredients once or twice as needed, until the batter is smooth and the oats have broken down almost completely; about 3 minutes.

• By hand, stir in the mix-ins. If the batter is warm from the appliance’s motor, the chocolate chips may melt and swirl as they are stirred. If this bothers you, let the batter cool for 10 minutes before adding them.

• Divide the batter among the prepared muffin cups, filling each no more than three-quarters of the way to the top. Sprinkle with additional chocolate chips or nuts as desired.

• Bake for 15 minutes, until the tops of the muffins are set and a toothpick inserted in the center comes out clean. Place the pan on a wire rack and let the muffins cool in the pan for 10 minutes. They will deflate but still taste delicious. Remove from the pan and enjoy!

Gluten-Free Corn Muffins – from Meaningful Eats

Ingredients

• 1 cup gluten-free cornmeal

• 3/4 cup gluten-free 1:1 baking flour

• 1/4 cup sugar

• 4 teaspoons baking powder

• 1/2 teaspoon salt

• 2 eggs

• 1 cup milk any kind of milk

• 1/4 cup butter melted

Instructions

1. Preheat the oven to 400F. Line a muffin pan with baking cups.

2. In a large bowl, combine the cornmeal, gluten-free flour, sugar, baking powder and salt.

3. In another bowl whisk together the eggs, milk and butter

4. Pour the wet ingredients into the dry and stir until just combined. You’ll notice the batter puffs up right away and looks kind of pillowy. This is from all that baking powder and means you’ll have light, fluffy muffins.

5. Scoop the batter into the prepared muffin pan. Bake for 15-20 minutes or until a toothpick inserted into the center comes out clean. Serve warm. Enjoy!

Notes

• Gluten-Free Flour: For best results pick a 1:1 gluten-free flour (also called measure-for-measure gluten-free flour). This is my favorite brand.

• Cornmeal: I like a good cornmeal with a slightly coarser grind. Bob's Red Mill makes a delicious one that is certified gluten-free.

• Butter: Melted is best! You can also use melted vegan butter for dairy-free.

• Milk: You can use regular milk or a dairy-free milk like almond milk.

(from Lentil Package)

• 1 large onion, chopped

• 1 tablespoon olive oil

• 4 garlic cloves, finely chopped

• 1 teaspoon ground cumin

• 1 bay leaf

• 2 cups red lentils, rinsed

• 3 ½ cups reduced-sodium chicken broth

• 3 cups water

• 2 tablespoons chopped flat-leaf parsley

Instructions

1. Cook onion in olive oil with ½ teaspoon of salt until softened.

2. Add garlic, cumin, and bay leaf and cook for 1 minute.

3. Add lentils, broth, water and let simmer for 30-45 minutes.

4. Remove bay leaf and season with salt, pepper and parsley.

5. Serve!

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(Cottrill Style)

INGREDIENTS

• 2 red onions sliced into strips

• 1 clove garlic crushed

• 2 large yellow/red or orange peppers sliced into strips

• ½ lemon or lime

• Uncooked chicken cut in strips

• Cooking Oil

• ½ teaspoon of chili powder

• ¼ teaspoon of cayenne powder

• ¼ teaspoon fine sea salt, more to taste

• 1 package large flour tortillas

• Optional – ¼ cup white wine

INSTRUCTIONS

1. Fry chicken, pepper and onions in large frypan at medium heat

2. Stir in garlic and sprinkle with cayenne and chili pepper.

3. After 7 minutes squeeze lemon or lime over mixture and add optional wine

4. Once the chicken is tender and cooked place mixture in warm tortilla

5. Top with favourite toppings (guacamole/sour cream/salsa…)

6. Enjoy

– Single Serving

1 bowl of Spring Mix Salad (trimmed and washed)

10 roasted salted almond

4 fresh strawberries

¼ cup of shredded cheese (hard cheeses are best)

Balsamic Vinegar

Olive Oil

Instructions

Add lettuce to small metal mixing bowl

Chop almonds (we use a mortar and pestle)

Slice strawberries

Add ingredients together – adding oil and vinegar last

Toss together and enjoy

Optional

To make into a meal or lunch add your choice protein on top

Our favorites are black beans, chickpeas and roast chicken

Avocadoes are always a treat in this salad

(adapted from foodiecrush.com)

Ingredients for 4 large servings

• 1½ cup dry quinoa

• ½ cup extra virgin olive oil

• 1 tablespoon balsamic vinegar

• 2 garlic cloves, pressed

• ½ teaspoon dry basil, minced

• ½ teaspoon dried thyme, crushed between your fingers

• freshly ground black pepper

• ½ teaspoon salt

• 3 cups arugula

• 1 15 ounce can of chick peas, drained

• ½ red bell pepper, chopped

Optional

• ⅓ cup pitted Kalamata olives, sliced

• ⅓ cup crumbled feta cheese

• ¼ cup fresh basil, thinly slivered

Instructions

1. Cook the quinoa according to package directions with ½ teaspoon

salt added to the water. Cool completely.

2. Mix the olive oil, balsamic vinegar, pressed garlic, basil and thyme.

whisk until well combined. Season with salt and pepper and set aside.

3. To a large serving bowl, add the quinoa, arugula, chickpeas, red bell pepper

kalamata olives and feta cheese

4. Drizzle with the dressing and garnish with basil. Season to taste

5. Serve at room temperature

(adapted from cookieandkate.com)

INGREDIENTS

• 1/2 finely chopped white onion

• 1 small jalapeño or serrano pepper, ribs and seeds removed, finely chopped (decrease or omit if sensitive to spice, or add another if you love heat)

• 1 teaspoon lime juice

• 1/4 teaspoon fine sea salt, more to taste

• 4 small-med chopped tomatoes (ripe Roma are best or even 12 cherry tomatoes in the winter)

• ½ bunch finely chopped fresh cilantro

INSTRUCTIONS

1. In a medium serving bowl, combine the chopped onion, jalapeño, lime juice and salt. Let it marinate for about 5 minutes while you chop the tomatoes and cilantro.

2. Add the chopped tomatoes and cilantro to the bowl and stir to combine. Taste, and add more salt if the flavors don’t quite sing.

3. For the best flavor, let the mixture marinate for 15 minutes or several hours in the refrigerator. Serve as a dip, or with a slotted spoon or large serving fork to avoid transferring too much watery tomato juice with your pico. Pico de gallo keeps well in the refrigerator, covered, for up to 4 days.

NOTES

Change it up: Add a diced avocado to the mixture, or see my list provided above the recipe for alternatives to tomatoes.

Cilantro haters: You can significantly decrease the amount of cilantro used, or omit it completely if you insist! I don’t recommend substituting parsley here.

To make Guacamole take 2 ripe Avocados, mash them with a fork until smooth. Add salt to taste and stir in a little salsa.

(Cottrill Style)

1 package White Corn Tortillas (from Freshco in the fridge by the butter)

1 can of black beans

Some cheese shredded

Oil

1 onion chopped

A little cilantro

Optional – any meat you may have

Directions

Drain the beans and gently heat in a small pot

Finely chop the onion and cilantro and mix together

Lightly oil a frying pan and heat the tortillas.

Flip them and sprinkle a little cheese on them and heat until it melts

Drain the beans and gently heat in a small pot

Place the beans on the tortilla, add a little cilantro/onion and salsa

Optional – guacamole and sour cream are favourites of ours

Ingredients:

Whole roasted chicken cut into pieces

8 cups of water

3 cups cooked rice

6 large carrots

5 celery stalks

2 onions

1 teaspoon each of dried oregano, basil, and thyme leaves

1 bay leaf

1-2 teaspoons salt

1/2 teaspoon pepper

Directions:

Step 1

Bring the roasted chicken (including gelled liquid), water, salt, and spices to a boil in a large stockpot. Then simmer for 20 minutes to develop the broth. (Crumble the thyme between fingers before adding).

Step 2

Remove chicken and all bones and set aside on a plate to cool while preparing the vegetables.

Step 3

Cut carrots and celery lengthwise and then crosswise into 1/2 inch chunks.

Cut onions into 1/2 inch chunks.

Add vegetables to broth and cook about 20 minutes to reach the desired consistency.

Step 4

While vegetables are cooking, debone and break up the chicken into bite sized pieces.

Step 5

When vegetables have reached their desired consistency remove bay leaf.

Add the desired amount of chicken and cooked rice.

Add more salt and pepper to taste.