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Empower Creamy Red Pepper Pasta
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Up to 10 servings
Empower Creamy Red Pepper Pasta

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Recipe adapted from:
Empower Fitness

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Serving Size: 8 ounces

Egg Free Nut Free Reduced Fat Refined Sugar Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

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Instructions
Cut up your peppers, tomatoes, onion and add to a baking tray with some garlic. Season with salt and pepper and roast in the oven at 200C for 30-40 mins.
Boil your pasta, drain the water and leave to one side
When the veggies are cooked, add them to a blender or food processor with some water and blend until smooth
Add the pasta sauce to a saucepan and simmer on a medium heat. Stir in your creme fraiche and chicken and then add some more salt and pepper
Mix in your pasta until the pasta is coated in the sauce
Serve up and top with chilli flakes and parmesan cheese

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook40

Passive0

Total Time1 hour

Recipe Serving Size10

Ingredients

Ingredients
10 red onion
5 red bell pepper
10 clove garlic pressed
17 ounce dry whole wheat tagliatelle pasta
15 tablespoon 28-30% fat grated parmesan cheese
17 ounce 15% fat Crème Fraîche/Sour cream
50 ounce ready to eat cooked chicken breast
80 piece cherry tomato
10 pinch crushed red pepper

Cooking Tools Required
5-quart saucepot, Blender, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, parchment paper, Sharp Knives, Skillet, Spatula

Nutrition
Calories: 433kcal | Carbohydrates: 23g | Protein: 51g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 127mg | Sodium: 308mg | Potassium: 973mg | Fiber: 4g | Sugar: 12g | Vitamin A: 2655IU | Vitamin C: 116mg | Calcium: 138mg | Iron: 3mg

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Shrimp with Lobster Sauce
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6 servings
Shrimp with Lobster Sauce

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Recipe adapted from:
Bill

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Serving Size: 7 ounces plus 3/4 cup rice

Dairy Free Gluten Free Nut Free
Shrimp with lobster sauce is a classic Chinese takeout dish that’s a bit of a misnomer. There’s really no lobster in the dish at all, but delicious shrimp in a luxurious egg and pork sauce that complements everything nicely. Prep Time10 minsCook Time10 minsTotal Time20 minsCourse: Fish and SeafoodCuisine: Chinese Servings: 6 servings https://thewoksoflife.com/shrimp-lobster-sauce/ Author: Bill
https://thewoksoflife.com/shrimp-lobster-sauce/

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Instructions
Cook rice according to package directions
Peel and devein the shrimp, if not already done. Boil 2 cups of water in a large wok and stir in the ground pork. Break up any clumps and cook for about 1 minute, until the pork is no longer pink. Drain the pork in a mesh strainer and give it a quick rinse. This will give you a much clearer, cleaner sauce.
Wash your wok and place over medium high heat. Add the vegetable oil, garlic, ground pork, and shrimp and stir-fry for 10-20 seconds. Add the sherry and stir-fry for another 10 seconds. Add the chicken stock, sesame oil, sugar, salt, and white pepper. Stir in the peas.
Once the mixture comes to a simmer, stir in the cornstarch slurry a little bit at a time. Let the mixture bubble and thicken. It should be able to coat a spoon, but it shouldn’t have a gloopy consistency. If it gets too thick, add a little more chicken stock. If it’s too thin, add more slurry.
Spread the slightly beaten egg and scallion across the mixture and let simmer for 5 seconds. Use your spatula to fold the egg into the sauce with a few strokes. Serve over white rice.

Cook Times

Active Prep30

Hands-On Cook10

Hands-Off Cook0

Passive0

Total Time40 minutes

Recipe Serving Size6

Ingredients

Ingredients
1 1/2 cup long grain white rice cooked according to package directions
24 ounce U21 shrimp
12 ounce ground pork
6 tablespoon avocado oil
3 clove garlic minced
3 tablespoon dry sherry or Shaoxing wine
4 1/2 cup low sodium chicken stock
1 1/2 teaspoon sesame oil
3/4 teaspoon granulated sugar
1 ½ teaspoon Kosher salt more or less to taste
¼ teaspoon white pepper more or less to taste
1 1/2 cup frozen green peas
6 tablespoon cornstarch mixed into a slurry with 2 tablespoons water
3 egg beaten slightly
3 stalk green onion chopped

Cooking Tools Required
Cutting board, Measuring cups and spoons, Mixing bowls, Non stick saute pan, Saucepan with lid, Sharp Knives, Top Stove, Wok, Wooden Spatula

Reheating/Serving Instructions
Heat in the microwave on medium-high power or in a saute pan over medium heat until heated through.

Nutrition
Calories: 583kcal | Carbohydrates: 53g | Protein: 21g | Fat: 31g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 704mg | Potassium: 515mg | Fiber: 3g | Sugar: 3g | Vitamin A: 460IU | Vitamin C: 17mg | Calcium: 58mg | Iron: 2mg

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Meatball Spaghetti Squash
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4 servings
Meatball Spaghetti Squash

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Recipe adapted from:
KaiaFit

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$0.00 Cooking Fee
Serving Size: 3-4 meatballs and half a spaghetti squash

Dairy Free Egg Free Gluten Free Nut Free Oil Free Soy Free
"Spaghetti" and meatballs in served in these fun squash boats for a great alternative to pasta.
www.kaiafitfolsom.com

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Instructions
Preheat the oven to 425 degrees F (220 degrees C). Line two baking sheets with parchment paper.
In a mixing bowl, combine the ground beef, onion, garlic, basil, thyme, and salt. Form the mixture into meatballs and transfer to one of the baking sheets.
On a separate baking sheet, place the spaghetti squash flesh-side down. Cook the squash for about 30 to 35 minutes (or until fork tender), and the meatballs for 15 to 20 minutes (or until cooked through).
Meanwhile, warm up the tomato sauce in a saucepan over low-medium heat.
When cool enough to handle, use a fork to shred the squash into noodles. Top with the meatballs and tomato sauce.

Notes
Leftovers
Refrigerate in an airtight container for up to three days.
More Flavor
Add dried oregano, dried rosemary, dried parsley, Worcestershire sauce, bread crumbs, and/or egg to the meatball mixture. Use marinara or spaghetti sauce instead of tomato sauce.
Additional Toppings
Fresh basil, parmesan, or nutritional yeast.
Save Time
Use store-bought frozen meatballs instead.
Make it Vegan
Use veggie meatballs or falafels instead.

Cook Times

Active Prep20

Hands-On Cook5

Hands-Off Cook20

Passive0

Total Time45 minutes

Recipe Serving Size4

Ingredients

Ingredients
1 pound 90% lean ground beef
1 yellow onion small, finely diced
1 clove garlic minced
1 teaspoon dried basil
1 teaspoon dry thyme
1/4 teaspoon sea salt
2 spaghetti squash medium, halved lengthwise, seeds removed
1/2 cup canned tomato sauce

Cooking Tools Required
Baking sheet, Cutting board, Forks, Mixing bowls, Mixing spoon, Oven, parchment paper, Saucepan, Sharp Knives, small spoon, Top Stove

Reheating/Serving Instructions
Heat in 350 degree oven for 20 minutes or until heated through.

Nutrition
Calories: 301kcal | Carbohydrates: 26g | Protein: 25g | Fat: 12g | Cholesterol: 74mg | Sodium: 233mg | Fiber: 4g | Sugar: 2g | Vitamin A: 951IU | Vitamin C: 26mg | Calcium: 104mg | Iron: 5mg

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Marinated Veggie Salad
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Up to 10 servings
Marinated Veggie Salad

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Recipe adapted from:
Mayumi Tavalero

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$0.00 Cooking Fee
Serving Size: 2 1/2 cups

Dairy Free Egg Free Gluten Free Nut Free Refined Sugar Free Soy Free Vegan Vegetarian
This hearty salad combines mixed vegetables and lentils that are marinated in a spicy apple cider vianaigrette.

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Instructions
Cook lentils according to package directions.
Combine vinegar, oil, sea salt and cayenne pepper in a mason jar. Seal and shake well. Set aside.
Combine all remaining ingredients in a large mixing bowl. Pour dressing in and toss well.
Cover and refrigerate until ready to eat. Toss before serving. Enjoy!

Notes
Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately 1 1/2 cups.
Mix It Up
Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or
edamame.
No Lentils
Serve with chickpeas, chicken or flaked tuna.
Cheese Lover
Add crumbled feta or goat cheese.

Cook Times

Active Prep30

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time30 minutes

Recipe Serving Size10

Ingredients

Ingredients
10 tablespoon apple cider vinegar
5 tablespoon extra virgin olive oil
1 1/4 teaspoon sea salt
1 1/4 teaspoon cayenne pepper
5 cup broccoli chopped into small florets
1 cucumber large, diced
2 1/2 cup carrot matchstick
3 yellow bell pepper finely sliced
10 tablespoon red onion finely sliced
2 1/2 cup cherry tomato halved
2 1/2 cup mushroom sliced
5 cup lentils cooked according to package directions, drained and rinsed

Cooking Tools Required
Colander, Cutting board, jar with lid, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives

Nutrition
Calories: 463kcal | Carbohydrates: 70g | Protein: 28g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 342mg | Potassium: 1468mg | Fiber: 33g | Sugar: 7g | Vitamin A: 6046IU | Vitamin C: 123mg | Calcium: 103mg | Iron: 8mg

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Grilled Chicken and Butter Lettuce Salad
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Up to 10 servings
Grilled Chicken and Butter Lettuce Salad

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Recipe adapted from:
Karin Adoni Ben-David

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$0.00 Cooking Fee
Serving Size: 8 ounce

Dairy Free Egg Free Gluten Free Lower Carb Nut Free Refined Sugar Free Soy Free
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company.

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Adjust the ingredients measurement scale here by changing this number. 10 people

Instructions
Whisk together the marinade ingredients and pour over chicken, and refrigerate for 1 hour.
Meanwhile, cook peas in a large pot of boiling water until just tender, 2 to 3 minutes. Drain, and submerge in ice water to stop the cooking and retain color.
Preheat the grill to medium-high heat or set up grill for indirect heat. Remove chicken from marinade, and grill chicken, turning often, until internal temperature reaches 350° F, 15 to 20 minutes for drumsticks and 20 to 25 minutes for breasts. Let cool, and refrigerate until ready to serve. Just before serving, cut chicken breasts into thick slices.
Whisk together dressing ingredients. Arrange lettuce, whole mint leaves, and peas on a large serving platter. Toss chicken in dressing, and arrange on salad. Pour remaining dressing over salad.

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook25

Passive20

Total Time1 hour

Recipe Serving Size10 people

Ingredients

Ingredients
4 chicken drumstick
8 boneless skinless chicken breast
For the marinade:
2 tablespoon avocado oil
1/4 cup fresh lemon juice
2 clove garlic minced
For the salad:
2 cup fresh peas shelled, (2 pounds pods=1 cup peas)
4 head butter lettuce separated into leaves.
1 bunch fresh mint leaves whole
For the dressing:
4 tablespoon extra virgin olive oil
2/3 cup fresh lemon juice
2 clove garlic minced
2 shallot minced
4 tablespoon Dijon mustard
2 teaspoon Kosher salt
1 bunch fresh mint leaves chopped

Cooking Tools Required
Colander, Cutting board, Kitchen towels, Mixing bowls, Saucepan, Sharp Knives, Tongs, Whisk

Nutrition
Calories: 272kcal | Carbohydrates: 9g | Protein: 28g | Fat: 14g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 86mg | Sodium: 676mg | Potassium: 685mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2462IU | Vitamin C: 25mg | Calcium: 49mg | Iron: 2mg

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Vegan Bolognese
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Up to 10 servings
Vegan Bolognese

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Recipe adapted from:
Syd Bailey

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$0.00 Cooking Fee
Serving Size: 12 oz

Dairy Free Egg Free Gluten Free Keto Lower Carb Reduced Fat Vegan Vegetarian
Healthy plant based version of the Italian Classic. Can serve over Zoodles or shredded spaghetti squash

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Instructions
Mash the tofu with a fork and add to a mixing bowl.
Place the walnuts into the food processor and process until finely chopped and then add to the mixing bowl with the tofu. Next do the same with the crimini mushrooms and add to bowl . Add in the drained lentils. Stir to mix until well combined
Heat oil in large saucepan or stockpot over medium heat add onions and garlic. Sauté until soft and translucent. Add in herbs and stir to combine
Add in your chopped vegetable/tofu mix and saute for a couple of minutes letting the bolognese cook off some of the water, so it’s not too wet. Salt and pepper at this point.
Add tomato paste and saute until starting to brown on the bottom. Add can of crushed tomatoes and cook over medium low heat for 10-15 minutes stirring occasionally.
Serve over shredded spaghetti squash or Zoodles. Sprinkle with vegan Parmesan cheese if desired

Cook Times

Active Prep15

Hands-On Cook10

Hands-Off Cook15

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
1 pound extra firm tofu
1 cup walnuts
1 pound cremini mushroom
15 ounce canned lentils drained
1 onion large, chopped
1 tablespoon extra virgin olive oil
3 clove garlic minced
1 tablespoon fresh basil finely chopped
1 tablespoon fresh oregano finely chopped
½ cup tomato paste
28 ounce canned crushed tomatoes
1 teaspoon Kosher salt
¼ teaspoon freshly ground black pepper

Cooking Tools Required
Baking sheet, Can Opener, Cutting board, Food Processor, Food Scale, Grater, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saute pan, Sharp Knives, Stock pot or >5 Qt pot

Nutrition
Calories: 138kcal | Carbohydrates: 8g | Protein: 7g | Fat: 10g | Saturated Fat: 1g | Sodium: 135mg | Potassium: 467mg | Fiber: 2g | Sugar: 3g | Vitamin A: 219IU | Vitamin C: 3mg | Calcium: 48mg | Iron: 2mg

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Meal Prep Chicken, Feta and Olive with Pretzels and Fruit
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Up to 10 servings
Meal Prep Chicken, Feta and Olive with Pretzels and Fruit

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Recipe adapted from:
Empower Fitness

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$0.00 Cooking Fee
Serving Size: 10 ounces

Nut Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
Preheat oven to 400 degrees.
Cook your chicken until golden brown (165 degrees). Leave to cool and then shred the chicken into pieces with a fork.
Boil your pasta and then drain.
Add the pasta to a mixing bowl and then add in your shredded chicken, olives, rinsed cherry tomatoes and feta cheese.
Drizzle the olive oil over the pasta along with some salt, pepper and oregano. Mix well so that it’s all combined.
In a separate lunch box, add some pretzels, rinsed blueberries and cut up orange. Enjoy!

Cook Times

Active Prep15

Hands-On Cook5

Hands-Off Cook20

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
10 ounce dry pasta
15 teaspoon extra virgin olive oil
30 piece pitted Kalamata olives
3 1/2 ounce 19% pasteurized feta cheese
70 ounce boneless skinless chicken breast
40 piece cherry tomato
20 pinch dry oregano
2 1/2 cup blueberries
5 1/2 ounce salted pretzel crackers
5 orange

Cooking Tools Required
5-quart saucepot, Colander, Cutting board, Forks, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, parchment paper, Tongs, Top Stove

Nutrition
Calories: 516kcal | Carbohydrates: 46g | Protein: 50g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 133mg | Sodium: 526mg | Potassium: 1097mg | Fiber: 4g | Sugar: 14g | Vitamin A: 585IU | Vitamin C: 56mg | Calcium: 61mg | Iron: 2mg

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Classic Beef Borscht (Beef and Beet Soup)
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Up to 10 servings
Classic Beef Borscht (Beef and Beet Soup)

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Recipe adapted from:
Natasha Kravchuk

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$0.00 Cooking Fee
Serving Size: 1 1/2 cups

Egg Free Nut Free Postpartum Soy Free
This hearty and delicious Ukrainian soup is made with stew meat, root vegetables, cabbage, and of course beets for brilliant color.
https://natashaskitchen.com/borscht-recipe-with-meat/

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https://natashaskitchen.com/borscht-recipe-with-meat/

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Instructions
Cut meat into 1" pieces and place in a large soup pot with cold water and salt. Bring it to a boil and remove the foam as soon as it boils (if you wait, it will be hard to get rid of foam as it integrates into the broth and you'd have to strain it later). Reduce heat, partially cover and simmer 45 minutes, periodically skimming off any foam that rises to the top.
Grate beets on the large grater holes (a food processor works amazingly well). Place them in a large heavy-bottom skillet with olive oil and vinegar and saute for 5 minutes, then reduce heat to med/low and add sugar and tomato sauce. Mix thoroughly and saute until starting to soften, stirring occasionally (about 10 min). Remove from pan and set aside.
In the same skillet (no need to wash it), Saute onion in butter for 2 min. Add grated carrot and sautee another 5 min or until softened, adding more oil if it seems too dry.
Once the meat has been cooking for 45 min, place sliced potatoes into the soup pot and cook 10 min, then add cabbage, sauteed beets, onion & carrot, and chopped tomatoes. Cook another 10 minutes or until potatoes can be easily pierced with a fork.
Add 2 bay leaves, ground pepper, and more salt to taste.
Chop parsley and pressed garlic then stir them into the soup pot, immediately cover and remove from heat. Let the pot rest covered for 20 minutes for the flavors to meld. Ladle into individual bowls and top with a dollop of sour cream.

Cook Times

Active Prep15

Hands-On Cook15

Hands-Off Cook75

Passive0

Total Time1 hour 45 minutes

Recipe Serving Size10

Ingredients

Ingredients
1 pound stew meat
14 cup cold water
1 tablespoon Kosher salt more or less to taste
3 beet medium, washed, peeled and grated
4 tablespoon extra virgin olive oil
1 tablespoon white wine vinegar
1 tablespoon granulated sugar
2 tablespoon canned tomato sauce or paste
1 tablespoon unsalted butter
1 onion medium, finely diced
2 carrot grated
3 yukon gold potato medium peeled and cut into bite-sized pieces
1/2 head green cabbage roughly sliced
2 tomato diced
2 bay leaf
1/4 teaspoon freshly ground black pepper
1/3 cup Italian parsley chopped, some saved for garnish
2 clove garlic pressed
Garnish:
1/2 cup sour cream

Cooking Tools Required
12-inch nonstick skillet, 5-quart saucepot, Tongs, Top Stove, Wooden Spatula

Reheating/Serving Instructions
Heat in the microwave on medium-high power until heated through.

Nutrition
Calories: 230kcal | Carbohydrates: 20g | Protein: 13g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 38mg | Sodium: 807mg | Potassium: 739mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3300IU | Vitamin C: 41mg | Calcium: 84mg | Iron: 2mg

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Kale with Spicy Chickpeas Soup
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Up to 10 servings
Kale with Spicy Chickpeas Soup

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Recipe adapted from:
121 Tribe Wellness Programs

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$0.00 Cooking Fee
Serving Size: 2 cups

Dairy Free Egg Free Nut Free Refined Sugar Free Vegan Vegetarian

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Instructions
Preheat oven to 350 degrees F.
Mix chickpeas with half the olive oil, turmeric, chili and cumin and roast for 15 minutes or until crispy.
Add the vegetable bouillon in 2 cups hot water and mix until well combined.
Finely chop all veggies.
With the remaining olive oil, cook onion, garlic and cumin at a low heat and until soften.
Add kale and spinach and cook for 1 minute. Add the vegetable broth and cook for 10 min.
Mix everything in a blender until smooth.
In a bowl whisk tahini, lemon juice and some water. Add the roasted chickpeas, salt, pepper and stir to combine.

Cook Times

Active Prep25

Hands-On Cook11

Hands-Off Cook15

Passive0

Total Time51 minutes

Recipe Serving Size10

Ingredients

Ingredients
24 ounce kale
10 ounce baby spinach
14 ounce onion
10 clove garlic
1 1/4 cup extra virgin olive oil
5 cube vegetable bouillon
10 teaspoon ground cumin
11 ounce canned chickpeas drained and rinsed
10 teaspoon ground turmeric
5 teaspoon crushed red pepper
10 tablespoon tahini
10 tablespoon fresh lemon juice
5 teaspoon Kosher salt
2 1/2 teaspoon freshly ground black pepper
15 cup water

Cooking Tools Required
Baking sheet, Blender, Can Opener, Cutting board, Kitchen towels, Ladle, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Stock pot or >5 Qt pot, Top Stove, Whisk

Reheating/Serving Instructions
Heat in a saucepan over medium heat until heated through.

Nutrition
Calories: 461kcal | Carbohydrates: 27g | Protein: 10g | Fat: 37g | Saturated Fat: 5g | Sodium: 1262mg | Potassium: 850mg | Fiber: 6g | Sugar: 4g | Vitamin A: 9802IU | Vitamin C: 101mg | Calcium: 221mg | Iron: 6mg

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Empower Creamy Red Pepper Pasta

Empower Creamy Red Pepper Pasta

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Shrimp with Lobster Sauce

Shrimp with Lobster Sauce

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Meatball Spaghetti Squash

Meatball Spaghetti Squash

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Marinated Veggie Salad

Marinated Veggie Salad

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Grilled Chicken and Butter Lettuce Salad

Grilled Chicken and Butter Lettuce Salad

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For the marinade:

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For the dressing:

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Vegan Bolognese

Vegan Bolognese

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Meal Prep Chicken, Feta and Olive with Pretzels and Fruit

Meal Prep Chicken, Feta and Olive with Pretzels and Fruit

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Classic Beef Borscht (Beef and Beet Soup)

Classic Beef Borscht (Beef and Beet Soup)

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