1 cup frozen blueberries
2 cups coconut milk
3 tbsp hemp seed
2 tbsp chia seeds
1/8 avocado
2 tbsp pumpkin seed protein powder
1 tbsp almond butter
1 tsp virgin coconut oil
                                                                 1 banana (optional for taste)
                                                                 3 walnuts
                                                                 2 brazil nuts

                                                                 2 handfuls of greens (spinach, kale, chard)


Using a Vitamix or similar blender, add coconut milk,
hemp seed, chia seed, digestive blend, coconut oil, almond butter, avocado, walnuts, brazil nuts, pumpkin seed protein, greens, blueberries, and banana.  Blend till smooth.

Nutritional Benefits:

Blueberries -       
Powerful antioxidant protection.
Coconut Milk -     Contains vitamins C, E, and B.  rich in antioxidants, and rich in Lauric Acid.
Hemp Seed -        Complete protein.  Excellent source of essential fatty acids including Omega 3, 6, and GLA.                                 Rich in vitamin E.  A complete source of all 20 know amino acids including the 9 essential                                    amino acids (EAAs) which our bodies cannot produce.
Chia Seed -          Powerful antioxidant protection.  12 grams of carbs but 11 of them are fiber, so they are not                                digested in the body.  High quality protein, high in Omega 3 fatty acids, improve metabolic                                health, contains calcium, phosphorus, magnesium and protein.
Avocado -            Healthy fat and full of vitamins.
Pumpkin Seed
Protein Powder - 
High in protein, three tablespoons gives you 20 grams of protein.  Rich in phosphorus,                                    magnesium, manganese, zinc, iron, and copper.
Almond Butter -   Healty fats and fiber, high in Vitamin E and magnesium.
Coconut Oil -      
Too many health benefits to list - just research it.  It is amazing to eat as well as using on your                            skin and hair.
Banana -               High in potassium.  helps with muscle cramps during workouts, aid in digestion, a natural                                 cure all.
Walnuts -             Brain health, male reproductive health, weight control, improve metabolism, the list goes on.
Brazil Nuts -         High levels of selenium.  Selenium is an important cofactor for anti-oxidant enzyme,                                        glutathione-peroxidase.  1-2 nuts daily are enough to help fight coronary artery disease,
                           liver cirrhosis, and cancers.
Greens -             (Spinach, Kale, Chard) - rich in iron and vitamins, helpful in eliminating free-radicals.

Shopping List:

Costco - Bag of power greens, virgin coconut oil, chia seeds, hemp seeds, coconut milk, and frozen blueberries.

Whole Foods - Brazil nuts & walnuts in bulk foods - a small bag of each lasts weeks, make your own almond butter in their machine, banannas, avocados, & pumpkin seed protein powder.


I use small ziploc bags for the blueberries and place them in the freezer.

I use small ziploc bags for hemp seeds, chia seeds, pumpkin seed protein poder, brazil nuts and walnuts and place them in the freezer with the blueberries. 

I make 7 bags of each on Sundays to last me the week.

You will need to buy avocados and bananas throughout the week to keep them fresh - I buy them in small amounts.

Calories 1066

Turmeric-Tahini Dressing

A spicy, creamy vibrant dressing that’s equally delicious on grain bowls and hearty salads, like kale. Ingredients Servings: Makes about ¾ cup
  • ¼ cup tahini
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • ½ teaspoon ground turmeric
  • ¼ teaspoon cayenne pepper
  • Kosher salt and freshly ground black pepper
Recipe Tips Preparation Instructions
  • Whisk together tahini, lemon juice, olive oil, turmeric, cayenne, and ¼ cup water until smooth. Add salt and pepper to taste.
  • DO AHEAD: Dressing can be made 4 days ahead. Keep chilled.
  • Posted on bon appetit
  • Recipe by Dawn Perry
  • Photograph by Michael Graydon + Nikole Herriott

by The Simply Nourished Team
Prep Time:15 minutes

Cook Time:25 minutes


  • ½ lb grass-fed ground beef or ground turkey
  • 1 t chili powder
  • ½ t cumin
  • ¼ t garlic powder
  • ⅛ t cayenne pepper
  • ¼ t dried oregano
  • ¼ t sea salt
  • ¼ t black pepper
  • ¼ cup water
  • 1 T coconut oil
  • 1 medium sweet potato, diced (about 1 ¼-1 ½ cups)
  • ½ cup diced red onions
  • ½ cup diced red pepper
  • ½ cup mushrooms, chopped
  • 1 ½ cup spinach, chopped
  • Fresh Cilantro (optional)
How to Make It:

1. Place a sauté pan over medium-high heat. Add beef, seasonings and water to the pan. Cooked until beef is browned.
2. Remove beef from pan and place on paper towel lined plate.
3. To the same pan, add ½ Tbsp. of coconut oil and heat over medium-high until it starts to shimmer.
4. Add sweet potatoes, dash with salt and pepper, and sauté for about 10-12 minutes or until cooked through and slightly browned.
5. Add remaining ½ Tbsp. of oil, onions, red pepper, mushroom and spinach and sauté for about 3-4 minutes or until vegetables are tender. Garnish with fresh cilantro.

This recipe is based off of Paleo Comfort Food's Farmer's Pie, The mashed sweet potato recipe is from Food Lover's Kitchen.

Author: Allison | Frisky Lemon
Recipe type: Dinner
Serves: 8

  • 2 lbs ground beef (preferably grass-fed)
  • 4 cloves garlic, minced
  • 1 medium yellow onion, chopped
  • 2 carrots, chopped
  • 1 container (~8oz) of mushrooms, sliced
  • 1 bag of frozen peas, thawed (~16oz)
  • 1 can tomato paste (~ 6oz)
  • 2 tbsp balsamic vinegar
  • 1 Tbsp fresh rosemary, chopped
  • 2 tsp fresh thyme
  • 4 to 6 medium sweet potatoes
  • ½ cup coconut milk
  • 1 Tbsp butter plus more for the pan
  • sea salt and pepper
  • butter
  1. Preheat your oven to 350 F.
  2. In a large skillet, brown the meat with the cloves of garlic in butter.
  3. Once the meat is browned, remove it from the pan, and cook the onions, carrots and mushrooms until carrots are soft and onions are translucent.
  4. Add the meat back to the pan, add the tomato paste, balsamic vinegar, rosemary, thyme and salt.
  5. Cook until all of the excess liquid has cooked off.
  6. Stir in the peas.
  7. Pour the meat mixture into a large baking dish-- 9X13" works well.
  8. Bake your sweet potatoes: place the sweet potatoes on a foiled lined baking sheet and bake until soft-- about 40 minutes depending on the size of your sweet potatoes. (You could also do this step while you are cooking the meat on the stove top).
  9. Allow the potatoes to cool for a few minutes, then peel and place into a medium-sized bowl with coconut milk, butter, sea salt and pepper.
  10. Mash the sweet potatoes into a paste, and spread on top of your meat mixture.
  11. Bake the shepherd's pie for 15 to 20 minutes, or until the sides are bubbling and the center is hot.

by The Simply Nourished Team
Prep Time:20 minutes

Cook Time:50 minutes


  • 1 lb chicken breast or thighs, cubed
  • 3 cups packed broccoli stems and florets, chopped
  • 1 large sweet potato or yam, ¼-½ inch small cubes (~1 1/2 cups cubed)
  • ½ cup red onion, chopped
  • 2 cloves garlic, minced
  • 3 T raisins
  • 2 T chopped walnuts or nuts of choice*
  • ⅓ cup olive oil
  • 1 ½ t Italian seasoning, dried
  • ½ t sea salt
  • ¼ t pepper
How To Make It:

1. Preheat oven to 375 °F.
2. Grease a large casserole dish with olive oil.
3. Place cubed chicken on the bottom of casserole dish. Lightly season with salt and pepper.
4. In a bowl combine broccoli, sweet potatoes, red onion, garlic, raisins, chopped walnuts, olive oil and herbs. Toss to coat.
5. Top chicken with herb and vegetable mixture.
6. Cover with foil and bake for 40 minutes. Remove foil and bake for an additional 10-15 minutes or until chicken is no longer pink and sweet potatoes are soft.