Let's try and get away from box cereals and try to look towards foods that are closest to their natural state.

Serves 1 ______________Prep Time: Less than 5 minutes__________ Cook time: 25 minutes

1/3 cup steel cut oats

2/3 water

1 pitted and halved date

1 banana

2 Tbsps. raw pumpkin seeds

2 Tbsps., freshly ground flax seeds

2 Tbsps. nut butter

sprinkle of cinnamon (optional)

milk or milk alternative

1. Add steel cut oats and the date to a pot of water. Bring to a boil and simmer until no longer watery (about 20-25 minutes)

2. Top with banana, pumpkin seeds, flax, nut butter and milk (I use oat milk).

If you are someone who gets hungry shortly after eating a grain breakfast this is for you. If you have an underactive stomach or feel full for a long time after eating, I recommend leaving out the banana and nut butter.

The perfect combo of sweet and spicy. Here we are trying to limit the amount of refined carbohydrates (like bread) and stick to wholesome foods.

Serves 1_____________ Prep time: 5-10 minutes ___________Cook time 20-25 minutes

2 boiled or fried eggs

1 large slice of sweet potato, about 1/4 inch thick (you can also use left over sweet potato)

1/2 an avocado

2-3 Tbsps. kimchi (salsa is a great substitute)

salt and pepper for seasoning

1. If having boiled eggs, boil eggs now.

2. Add a touch of avocado or olive oil into a frying pan on medium heat. Add the sweet potato and cover with a lid. Allow for it to cook for 5-10 minutes on each side until it is easily punctured with your spatula and remove.

3. If having fried eggs, fry them in the same pan used for the sweet potato

4. Top the sweet potato with your avocado, eggs and kimchi.

Trying to get your greens in? This is an easy way to do it.

Serves 1_____________ Prep time: 5-10 minutes ___________Cook time 10 minutes

2 boiled eggs

1 large handful of greens (kale, arugula, spinach or swiss chard, I don't recommend lettuce or romaine)

1/2 an avocado

salsa for dipping

1 Tbsp. goat or sheep feta cheese (optional)

salt and pepper for seasoning

1. Boil your eggs. (I place my eggs in boiling water and let them boil for 7.5 minutes, then rinse them in cold water for 30 seconds. They come out with a soft, slightly runny yolk)

2. While your eggs are boiling, clean your greens and remove the stems if using kale or swiss chard. I like to chop my greens into bite sizes.

3. Prepare your avocado. I slice mine from top to bottom and twist them apart. Remove the pit, make slices in grid formation while still in the skin and then scoop out with a spoon.

4. Slice your eggs over the greens and top with avocado and cheese if you want. Use salsa for dipping if you like (lets try and avoid ketchup)

This meal is ideal for anyone with a slower digestion, but is wholesome meal for all.

This salad is perfect for preparing ahead of time. Personally I make this right before a busy week and eat it for lunch all week and sometimes dinner too. If you don't have some of the vegetables or beans just exclude them.

Serves: ALOT (6-10 depending on portion size) ______ Prep time: 30 minutes_____ Cook time: 10 minutes

1 head kale, washed, stems removed and chopped up into small pieces.

1 cup quinoa, uncooked

1 can chickpeas, drained and rinsed well

1 can black beans, drained and rinsed well

1 yellow or orange pepper, diced

1/2 a cucumber, diced

1 small -med red onion diced finely

1 cup parsley chopped

Dressing:

juice of 1 1/2 lemons

1/2 cup of avocado or olive oil

1. Cook quinoa. Bring quinoa and 2 cup of water to a boil and simmer with lid on for about 10 minutes. Fluff with fork and place in the fridge to cool.

2. Chop and mix all salad ingredients into a bowl. Leave out the quinoa until cooled

3. Prepare salad dressing and once quinoa is cool, mix quinoa and salad dressing into salad.

If you don't feel like cooking a lunch, then don't.

Lunch is the perfect opportunity to work raw vegetables into your day.

There isn't exactly a recipe for this. You just cut up whatever vegetables you have in the fridge, add hummus for dipping and a handful of nuts or seeds.

Adding boiled eggs will provide extra protein and keep you full for longer.

This dahl gives great leftovers and provides complete proteins even though it is a vegetarian meal because of the combo of potatoes, lentils and chickpeas.

Serves: 6-8 __________Prep time: 20 minutes __________Cook time: 30 minutes

1 Tbsp. olive oil

2 cups dried red lentils

1 Tbsp. minced ginger

1 Tbsp. minced garlic

1 medium yellow onion

3-4 cups cauliflower (you can used frozen or fresh)

1 green chili, or 1/2-1 tsp chili flakes (depending on your preference)

2 cups diced sweet potatoes

1 can chickpeas (rinsed well and drained)

1 can coconut milk (look at the ingredient's list when you buy it, make sure it doesn't say "sulphites"

1 can diced tomatoes

3-4 cups vegetable broth

Spices

1 Tbsp. curry powder

1 tsp cumin

1 tsp ground mustard seed

1/2 tsp turmeric

salt and pepper to season

1. Add all ingredients to a large soup pot, bring to a boil, stir and simmer until sweet potatoes are soft, about 30 minutes. Top with lime and cilantro.

Perfect dinner for the summer when you don't want to heat your house up by using the range.

Serves: 4 __________Prep time: 10-20 minutes __________Cook time: 10 minutes

Patties

1 Ib extra lean, grass fed beef

1/4 cup oat meal or breadcrumbs

1/4 cup salsa

1/2 tsp cumin

1/2 tsp coriander

1/2 pepper

1. Mix all patty ingredients and form into patties.

2. Fry on the stove or grill on the BBQ

Salad

1 head kale washed, stemmed and finely chopped

~ 1 cup shredded Parmesan cheese or Grana Padana cheese

1 tsp freshly ground pepper

Dressing

juice of 1 lemon

2-3 Tbsps. olive or avocado oil

4-6 cloves of garlic minced

While the patties are cooking:

1. Add all salad ingredients and combine.

2. Mix salad dressing in separate bowl, blend together

3. Pour dressing over salad and mix well.

Serve salad and patty together and enjoy.

Optional additions:

1/4 -1/2 cup raw quinoa, cooked and cooled

handful of dried cranberries or currants

handful of pumpkin seeds

A warm salad is a great way to work your veggies and leafy greens into your diet in the cooler seasons.

Serves: 2 __________Prep time: 30 minutes __________Cook time: 20-25 minutes

Salmon

2 Ib salmon

1 Tbsp. balsamic vinegar

1 Tbsp. maple syrup

½ Tbsp. olive oil

Dressing 
2 Tbsp. olive or avocado oil
2 Tbsp. balsamic vinegar
1 Tbsp. maple syrup
2-3 cloves of garlic minced

pepper

Salad
4-6 kale leaves
1 large or 2 small yellow onions sliced
1 cup of mushrooms sliced
2 apples halved and sliced
8 walnuts chopped
½ cup uncooked quinoa

1. Preheat oven to 400 degrees F. Rinse the salmon, pat dry and place on a baking sheet with tinfoil or reusable cooking sheet. Prepare the salmon sauce and spoon onto salmon, coating completely. Top with pepper. Place in the oven once preheated for 20-30 minutes. Middle of the salmon should flake nicely but still be a nice pink colour.
2. Prepare onions, mushrooms and apples and place in a frying pan with 1 Tbsp. olive oil, on low heat. Cook slowly, we want to avoid frying. Stir occasionally.
3. Cook quinoa in a sauce pan with 1 cup of water. Cook until water is absorbed. About 10 minutes.
4. Remove stems, and wash kale. Chop finely and place in a bowl.
5. Mix together the kale, quinoa and salad dressing. Top with the onion, mushrooms and apples once soft, and finish off with the salmon on top with some freshly ground pepper.