vital8 Meal Prepping and Recipe ideas

Over the years I have used DETOX SMOOTHIES to aid in the cleaning of my brain and body. The at-home detox protocols that I have used come from a book called CLEANSE TO HEAL. Along with amazing recipes for eating clean, these smoothie recipes can be used at home to help the body detoxify.

Easy Coconut Curry Chicken

This is a one pot meal. Best timesaver and not a messy clean up. Best to do in a Dutch oven or big saute skillet.  I always cook enough to have leftovers the next day so  lunch is easy for everyone! I also wing it so hang with me!

• Saute: 

• Chicken sliced up in small bite/strips (maybe 6-7) breasts

• Chopped Onion

• 1 cup of Mushrooms

• Garlic, onion powder and cayenne pepper to taste (maybe Tbsp. of each to start)

• Saute all of it in ghee or butter and some olive oil

• Add:

• 2 (14oz.)cans of roasted diced tomato or regular diced tomato (muir glen organic)

• Chicken broth just enough to get it covered and going

• Curry powder  (just add it in maybe start with 2 Tbsp. and add more in to taste)

• Add 2  (14oz)  cans of unsweetened coconut milk (Thai organic kitchen)

• Let it cook down. It will take maybe 30 minutes for the entire dish is so YUMMY and smells great! And even better the second day for leftovers.

• Serve over steam green peas or even some cooked collard greens (frozen veggies easy and nutritious, microwave or saute and drain) that’s your veggie bed!  If you want some grain use rice or even a combo of rice and the green veggie bed.  

Roasted Sweet Potatoes

• 375-400 degrees for approx. 20-30 minutes (don’t over cook you want them firm but still soft not dried out keep an eye on them until you get the hang of it :))))

• Love these as a “sweet” treat alongside protein and big fresh salad or steamed green veggie. Make a tray up ahead of time and they are the perfect travel companion for those busy days. They satisfy for sure!   

• Wash and slice potato and place on parchment paper /baking sheet

• Spray with olive oil

• Spice up with oregano, basil, salt

• If you want to do a sweet treat you could sprinkle with cinnamon for that vibe

• Bake until soft flip over and finish on the other side.  

• Eat hot or wrap up and eat cold later for a grab and go option. 

Anytime Turkey Burgers

These are a staple in my freezer and in my family's diet. We make these up at the beginning of the week for a healthy go-to option. Pair with a big mixed green salad and starchy veggie (roasted sweet potato or roasted red potato or Root veggie medley)  and you have a great balance of protein, fat and healthy veggies (carbs.) 

Ingredients:

• Ground Organic Turkey meat

• Fresh parsley 

• 1 egg per pound of meat

• Salt and pepper

• Everything seasoning (or any other fresh herbs that you like)

Layered Chicken Enchiladas w/ Collard Greens and Cheesy Cauliflower

Supplies for easy clean up: (1) 10x10 aluminum pans

Ingredients:

• (2) Roasted Chickens (shredded)

• (1) big bunches of fresh collard leaves 

• Sauce:

• 1 large can of diced tomatoes (no added sugar)

• 2 - 4oz. Cans diced green chilies

• Spices: 

• Dried cilantro

• Garlic powder

• Onion powder

• Cayenne pepper

• Salt

• Lime juice

Instructions:

• Cook collard greens so they are soft (big leaves)

• Shred your roasted chicken

• In saucepan:

• Cook diced tomatoes, chili peppers, spices until bubbly hot

• Assemble the casserole:

• Layer the collards, shredded chicken and sauce

• Bake for 40 minutes on 375 degrees until hot

• Serve with Shredded hard cheddar, Steamed Cauliflower, Olive oil , Avocados, Spicy hot sauce

Big Green Assorted Veggie Bowl

Having a salad waiting for me in my fridge has been a game changer. I chop all my veggies and make a big salad bowl. Then all I have to do is make a protein and add some healthy fat (oil, avocado, nuts.) The perfect nutrition packed meal at the ready!  Get creative with your salads by choosing a variety of herbs, spices and veggies from the life-giving food list.

Instructions:

• Pile everything in a large bowl and blend. You can really get creative with these by adding different spices for different themes. 

• Raw Burgers to freeze - use a ½ cup and scoop out onto a cookie sheet covered w/ parchment paper. If you want to make meatballs, make them to the size of your choice. 

• Slide the tray into the freezer until the burgers freeze. Then take them out and place them in a ziplock bag. NO need to wrap them in plastic.  And viola! You have grab and go burgers and meatballs at your fingertips.  

For Variety:  mix ½ turkey and ½ lean organic beef for burgers and meatballs. Season to taste. Stick with the healthy whole spices.