18 Gluten-Free Meal Prep Recipes for Healthy Living

Did you know that over 3 million people in the U.S. adhere to a gluten-free diet? Whether you’re one of them or simply looking to embrace healthier eating habits, our list of 18 gluten-free meal prep recipes will inspire you to get creative in the kitchen! From delicious quinoa and black bean power bowls to mouthwatering spiralized vegetable and meat zoodle stir-fry, you’ll discover a variety of nutritious meals that not only cater to your dietary needs but will also tantalize your taste buds. Get ready to transform your meal prep routine and elevate your healthy living game!

Quinoa and Black Bean Power Bowls

Quinoa and Black Bean Power Bowls are a nutritious and delicious way to pack bold flavors and wholesome ingredients into a single meal.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can black beans, drained and rinsed
• 1 cup corn, frozen or fresh
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1 teaspoon cumin
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Rinse quinoa under cold water to remove any bitterness.

2. In a medium saucepan, combine quinoa and vegetable broth; bring to a boil.

3. Reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy and liquid is absorbed.

4. In a large bowl, mix cooked quinoa, black beans, corn, avocado, cherry tomatoes, red onion, and cilantro.

5. In a small bowl, whisk together olive oil, lime juice, cumin, salt, and pepper.

6. Drizzle the dressing over the quinoa mixture and toss gently to combine.

7. Serve chilled or at room temperature as a nourishing meal.

Tips:

• Feel free to add your favorite protein such as grilled chicken or tofu for extra sustenance.
• This bowl can be made ahead of time and stored in the fridge for up to three days.
• Customize your toppings with additional ingredients like feta cheese, jalapeños, or bell peppers for added flavor.

Zucchini Noodles with Pesto Chicken

This Zucchini Noodles with Pesto Chicken recipe combines fresh, vibrant flavors for a healthy and delicious meal that’s perfect for any occasion.

Ingredients:

• 4 medium zucchinis
• 2 cups cooked chicken, shredded
• 1 cup basil pesto
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup cherry tomatoes, halved
• 1/4 cup grated Parmesan cheese

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Total Time: 15 minutes

Instructions:

1. Using a spiralizer, create zucchini noodles from the zucchinis and set aside.

2. In a large skillet, heat the olive oil over medium heat.

3. Add the cooked chicken to the skillet and stir in the pesto, cooking for 2-3 minutes until warmed through.

4. Add the zucchini noodles to the skillet, tossing to combine with the chicken and pesto mixture.

5. Cook for an additional 2 minutes until the noodles are slightly tender.

6. Stir in the cherry tomatoes, salt, and pepper, and cook for another minute.

7. Serve the noodles topped with grated Parmesan cheese.

Tips:

• For extra flavor, consider adding grilled vegetables to the dish.
• Make sure not to overcook the zucchini to retain its crunch.
• You can replace chicken with shrimp or tofu for a different protein option.

Sweet Potato and Chickpea Buddha Bowl

This Sweet Potato and Chickpea Buddha Bowl is a vibrant, nourishing dish packed with delightful flavors from roasted veggies and a creamy tahini dressing.

Ingredients:

• 2 cups sweet potatoes, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 4 cups spinach or kale
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• Water as needed for dressing consistency
• Salt and pepper to taste
• 1/4 cup sliced almonds or seeds for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. Preheat the oven to 425°F (220°C).

2. In a large bowl, toss the diced sweet potatoes and chickpeas with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper.

3. Spread the mixture onto a baking sheet in a single layer and roast for 20-25 minutes, or until the sweet potatoes are tender.

4. While the veggies are roasting, prepare the tahini dressing by combining tahini, lemon juice, minced garlic, and water in a small bowl. Whisk until smooth, adding water as needed to reach desired consistency.

5. In a serving bowl, layer the roasted sweet potato and chickpea mixture over the fresh spinach or kale.

6. Drizzle the tahini dressing over the top and garnish with sliced almonds or seeds, if using.

7. Serve warm and enjoy your healthy Buddha bowl!

Tips:

• You can customize the bowl with any other roasted or fresh vegetables you like.
• For added protein, consider adding avocado or a boiled egg on top.
• This bowl is great for meal prep; just store the roasted ingredients and dressing separately until ready to eat.

Lemon Garlic Shrimp with Asparagus

This Lemon Garlic Shrimp with Asparagus recipe highlights the vibrant flavors of zesty lemon and fragrant garlic, creating a dish that’s both fresh and satisfying.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 4 tablespoons olive oil
• 4 cloves garlic, minced
• 1 lemon, zested and juiced
• 1 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. In a large skillet, heat 2 tablespoons of olive oil over medium heat.

2. Add minced garlic and red pepper flakes, and sauté for about 1 minute until fragrant.

3. Toss in the asparagus pieces and cook for about 4 minutes, stirring frequently until they begin to soften.

4. Add the shrimp to the skillet and season with salt and pepper; cook for 2-3 minutes until they turn pink and opaque.

5. Drizzle the lemon juice and zest over the shrimp and asparagus, stirring to combine.

6. Remove from heat and garnish with fresh parsley before serving.

Tips:

• For extra flavor, marinate the shrimp in lemon juice and garlic for 30 minutes before cooking.
• Make this dish gluten-free by ensuring your shrimp and other ingredients are certified gluten-free.
• Serve over cooked quinoa or rice for a more filling meal.

Cauliflower Fried Rice with Veggies

This Cauliflower Fried Rice with Veggies is a delightful, low-carb alternative to traditional fried rice, bursting with vibrant flavors from fresh vegetables and savory seasonings.

Ingredients:

• 1 head cauliflower, riced
• 1 cup mixed bell peppers, diced
• 1 cup carrots, diced
• 1 cup peas
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons green onions, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Begin by ricing the cauliflower using a food processor or grater until it resembles rice grains.

2. Heat olive oil in a large skillet over medium heat.

3. Add minced garlic and sauté until fragrant, about 1 minute.

4. Stir in the diced bell peppers, carrots, and peas, and cook for about 5-7 minutes, until the vegetables are tender.

5. Add the riced cauliflower to the skillet and mix well with the veggies.

6. Pour the soy sauce and sesame oil over the mixture, stirring to combine evenly.

7. Season with salt and black pepper, and continue to cook for an additional 3-5 minutes, stirring frequently.

8. Finally, remove from heat and garnish with chopped green onions before serving.

Tips:

• For added protein, consider adding scrambled eggs or tofu to the dish.
• Feel free to customize the vegetables based on your preferences or what you have on hand.
• Make sure not to overcook the cauliflower; it should be tender but not mushy.

Mediterranean Lentil Salad with Feta

This Mediterranean Lentil Salad with Feta is a vibrant and nutritious dish that combines the earthy flavors of lentils with the creaminess of feta and a burst of fresh vegetables.

Ingredients:

• 1 cup green or brown lentils
• 2 cups water
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Rinse the lentils under cold water and place them in a saucepan with the water. Bring to a boil.

2. Reduce the heat and simmer for about 20-25 minutes or until the lentils are tender but not mushy. Drain and set aside to cool.

3. In a large bowl, combine the diced cucumber, halved cherry tomatoes, chopped red onion, crumbled feta cheese, sliced olives, and chopped parsley.

4. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.

5. Add the cooled lentils to the vegetable mixture and pour the dressing over the top. Toss gently to combine.

6. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld before serving.

Tips:

• For a spicy kick, consider adding a pinch of red pepper flakes to the dressing.
• This salad can be made a day ahead for better flavor development; just keep it covered in the refrigerator.
• Feel free to customize by adding other ingredients such as bell peppers or avocados for additional flavor and texture.

Thai Coconut Curry with Tofu

This Thai Coconut Curry with Tofu is special due to its vibrant blend of creamy coconut milk, aromatic spices, and fresh vegetables, creating a wonderfully satisfying dish.

Ingredients:

• 14 oz firm tofu, cubed
• 1 can coconut milk
• 2 tbsp red curry paste
• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1 tbsp vegetable oil
• 1 cup bell peppers, sliced
• 1 cup broccoli florets
• 1 cup carrots, sliced
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 cup fresh basil leaves
• 1 cup cooked jasmine rice, for serving

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Heat the vegetable oil in a large pan over medium heat.

2. Add the cubed tofu and cook until golden on all sides, about 5-7 minutes.

3. Add minced garlic and grated ginger, stir-frying for another minute until fragrant.

4. Stir in the red curry paste and cook for 2 minutes to release the flavors.

5. Pour in the coconut milk and soy sauce, stirring well to combine.

6. Add the bell peppers, broccoli, and carrots, bringing to a simmer.

7. Let the curry simmer for 10 minutes, until the vegetables are tender.

8. Stir in the lime juice and fresh basil just before serving.

9. Serve hot over cooked jasmine rice.

Tips:

• For extra protein, add chickpeas or lentils to the curry.
• Feel free to substitute vegetables based on what’s in season.
• Add more curry paste for a spicier kick.

Spaghetti Squash with Marinara and Turkey Meatballs

This Spaghetti Squash with Marinara and Turkey Meatballs is a deliciously healthy twist on a classic Italian dish, bursting with robust flavors and a satisfying texture.

Ingredients:

• 1 medium spaghetti squash
• 1 lb ground turkey
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 large egg
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 cups marinara sauce
• 1 tbsp olive oil
• Fresh herbs for garnish (optional)

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 60 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.

3. Drizzle the inside with olive oil, and season with salt and pepper. Place cut-side down on a baking sheet and roast for about 30-40 minutes, or until tender.

4. While the squash is roasting, mix the ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, oregano, basil, salt, and pepper in a large bowl until well combined.

5. Form the mixture into meatballs, about 1 inch in diameter, and place them on a baking sheet.

6. Bake the meatballs in the oven for about 20 minutes, or until they are cooked through and golden brown.

7. In a saucepan, heat the marinara sauce over medium heat until warm.

8. Once the spaghetti squash is done, use a fork to scrape the flesh into strands and serve topped with marinara sauce and turkey meatballs. Garnish with fresh herbs if desired.

Tips:

• For added flavor, mix in some chopped fresh parsley into the meatball mixture.
• Leftover spaghetti squash can be stored in the refrigerator for up to 3 days.
• You can use store-bought marinara sauce to save time.

Grilled Vegetable Quinoa Salad

This Grilled Vegetable Quinoa Salad brings together the smoky flavors of grilled vegetables with the nutty taste of quinoa for a refreshing and nutritious dish.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 zucchini, sliced
• 1 bell pepper, chopped
• 1 red onion, chopped
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup fresh parsley, chopped

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Rinse the quinoa under cold water and drain.

2. In a pot, combine the quinoa and vegetable broth, bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until liquid is absorbed.

3. Preheat the grill to medium-high heat.

4. Toss the sliced zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, balsamic vinegar, garlic powder, salt, and black pepper.

5. Grill the vegetables for about 10 minutes, turning occasionally until they are tender and slightly charred.

6. Once the quinoa is cooked, fluff it with a fork and mix it with the grilled vegetables and chopped parsley.

7. Serve warm or at room temperature.

Tips:

• For extra flavor, add feta cheese or chickpeas to the salad.
• Customize the vegetables based on your preference or what’s in season.
• This salad makes great leftovers and can be stored in the refrigerator for up to 3 days.

Baked Herb Chicken with Roasted Root Vegetables

This Baked Herb Chicken with Roasted Root Vegetables is a delightful combination of aromatic herbs and hearty vegetables, making it a comforting and nutritious meal.

Ingredients:

• 4 chicken thighs, bone-in and skin-on
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon garlic powder
• Salt to taste
• Black pepper to taste
• 2 cups carrots, peeled and chopped
• 2 cups parsnips, peeled and chopped
• 1 medium onion, chopped
• 2 tablespoons fresh parsley, chopped for garnish

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 1 hour

Instructions:

1. Preheat your oven to 425°F (220°C).

2. In a large bowl, combine olive oil, thyme, rosemary, garlic powder, salt, and black pepper.

3. Add the chicken thighs to the bowl and coat them thoroughly with the herb mixture.

4. In a separate baking dish, toss the chopped carrots, parsnips, and onion with a bit of olive oil, salt, and pepper.

5. Place the chicken thighs on top of the vegetables in the baking dish.

6. Bake in the preheated oven for about 45 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.

7. Once cooked, remove from the oven and let rest for a few minutes before serving.

8. Garnish with fresh parsley and serve warm.

Tips:

• For extra flavor, marinate the chicken in the herb mixture for a few hours or overnight.
• You can substitute other root vegetables based on your preference, such as sweet potatoes or beets.
• Serve with a fresh green salad for a complete meal.

Chickpea and Avocado Salad Wraps

These Chickpea and Avocado Salad Wraps are a delightful blend of creamy avocado, hearty chickpeas, and zesty lime, making them both nutritious and irresistible.

Ingredients:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1/4 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 1 lime, juiced
• 1/2 teaspoon cumin
• Salt to taste
• Fresh lettuce leaves for wraps
• Optional: hot sauce or diced jalapeños for extra kick

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a medium bowl, mash the avocado with a fork until smooth, then mix in the lime juice, cumin, and salt.

2. Add the rinsed chickpeas, diced red onion, and chopped cilantro to the avocado mixture, stirring gently to combine.

3. Taste and adjust seasoning, adding more salt or lime juice if desired.

4. Spoon the chickpea and avocado mixture into washed lettuce leaves, wrapping them tightly like a burrito.

5. If desired, drizzle some hot sauce or add diced jalapeños for an extra kick before serving.

Tips:

• Use whole grain or spinach wraps for an added nutritious touch.
• These wraps can be made ahead of time; however, it’s best to assemble them just before serving to keep the lettuce crisp.
• Feel free to customize the recipe by adding other veggies like bell peppers or cucumbers.

Stuffed Bell Peppers with Quinoa and Black Beans

These Stuffed Bell Peppers with Quinoa and Black Beans are a colorful and nutritious dish, combining the earthy flavors of black beans with savory quinoa and vibrant bell peppers.

Ingredients:

• 4 large bell peppers
• 1 cup quinoa
• 2 cups vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn, frozen or canned
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp garlic powder
• 1 cup diced tomatoes (fresh or canned)
• 1 cup shredded cheese (optional)
• Salt and pepper to taste
• 2 tbsp olive oil

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds.

3. Rinse the quinoa under cold water, then cook it in vegetable broth according to package instructions.

4. In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, garlic powder, olive oil, and season with salt and pepper.

5. Stuff each bell pepper with the quinoa mixture, packing it tightly.

6. Place the stuffed peppers upright in a baking dish and, if desired, sprinkle cheese on top.

7. Pour a little water into the bottom of the dish to help steam the peppers, then cover with foil.

8. Bake for 25-30 minutes, then remove the foil and bake for an additional 5-10 minutes until the peppers are tender.

Tips:

• Feel free to add other vegetables like zucchini or spinach to the filling for extra nutrients.
• For a spicier kick, include some diced jalapeños or a dash of hot sauce in the filling.
• Leftover stuffing can be served as a salad or wrapped in tortillas for a delicious burrito.

Eggplant and Spinach Ratatouille

This Eggplant and Spinach Ratatouille is a colorful and hearty dish that combines the rich, savory flavors of eggplant with the freshness of spinach for a delightful vegetarian meal.

Ingredients:

• 1 large eggplant, diced
• 2 cups fresh spinach, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 2 tablespoons olive oil
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Heat the olive oil in a large skillet over medium heat.

2. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.

3. Stir in the diced eggplant and cook for about 5-7 minutes until it starts to soften.

4. Add the can of diced tomatoes, dried basil, dried oregano, and season with salt and pepper.

5. Simmer the mixture for about 15 minutes, stirring occasionally.

6. Finally, add the chopped spinach and cook for another 5 minutes until wilted.

7. Serve warm, garnished with fresh herbs if desired.

Tips:

• For a creamier texture, add a splash of cream or a sprinkle of cheese before serving.
• Feel free to add other vegetables like zucchini or bell peppers for more flavor and nutrition.
• Leftovers can be stored in an airtight container in the fridge for up to 3 days.

Teriyaki Salmon with Broccoli and Brown Rice

This Teriyaki Salmon with Broccoli and Brown Rice is a delightful harmony of sweet and savory flavors, making it a healthy and satisfying meal.

Ingredients:

• 4 fillets salmon
• 1 cup broccoli florets
• 1 cup brown rice
• 1/4 cup teriyaki sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon sesame seeds
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Cook the brown rice according to package instructions.

2. In a large skillet, heat the olive oil over medium heat.

3. Add the minced garlic and sauté for about 1 minute until fragrant.

4. Place the salmon fillets in the skillet and season with salt and pepper.

5. Pour the teriyaki sauce over the salmon and allow it to cook for about 4-5 minutes per side, or until the salmon is cooked through.

6. During the last 5 minutes of cooking, add the broccoli to the skillet, covering it to steam lightly.

7. Once everything is cooked, serve the salmon over a bed of brown rice and top with steamed broccoli, garnished with sesame seeds.

Tips:

• For extra flavor, marinate the salmon in teriyaki sauce for 30 minutes before cooking.
• Feel free to substitute the broccoli with other vegetables like carrots or bell peppers.
• Ensure not to overcook the salmon as it can become dry; it should flake easily with a fork.

Mexican Cauliflower Rice Casserole

This Mexican Cauliflower Rice Casserole is a delightful blend of zesty spices and fresh vegetables, offering a low-carb twist on a classic comfort dish.

Ingredients:

• 1 head cauliflower, riced
• 1 cup black beans, drained and rinsed
• 1 cup corn, frozen or canned
• 1 cup diced tomatoes, canned
• 1/2 cup diced bell pepper
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup shredded cheese, optional

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. In a large skillet, heat the olive oil over medium heat and sauté the onion, bell pepper, and garlic until softened.

3. Add the riced cauliflower, black beans, corn, diced tomatoes, chili powder, cumin, paprika, salt, and black pepper to the skillet and stir well.

4. Cook for about 5-7 minutes, until the cauliflower is tender.

5. Transfer the mixture to a greased baking dish and top with shredded cheese, if using.

6. Bake in the preheated oven for 20 minutes or until the cheese is melted and bubbly.

7. Remove from the oven and let it cool for a few minutes before serving.

Tips:

• To add more protein, consider mixing in cooked chicken or ground turkey.
• For a spicier version, include diced jalapeños or chili flakes.
• This casserole reheats well, making it perfect for meal prep.
• Feel free to substitute any vegetables according to your taste preferences.

Spiralized Vegetable and Meat Zoodle Stir-Fry

This Spiralized Vegetable and Meat Zoodle Stir-Fry is a delightful blend of fresh vegetables and savory meat, infused with a medley of vibrant flavors that make it a quick, healthy, and satisfying meal.

Ingredients:

• 2 medium zucchini, spiralized
• 1 medium carrot, spiralized
• 1 cup bell peppers, sliced
• 1 cup broccoli florets
• 1 lb ground beef (or chicken/turkey)
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon green onions, sliced (for garnish)
• Sesame seeds (for garnish, optional)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat.

2. Add the ground beef (or chicken/turkey) to the skillet and cook until browned, breaking it apart with a spatula.

3. Stir in the minced garlic and ginger, sautéing for about 1 minute until fragrant.

4. Add the sliced bell peppers and broccoli florets, cooking for about 3-4 minutes until they start to soften.

5. Finally, add the spiralized zucchini and carrot to the skillet, along with the soy sauce, and toss everything together.

6. Cook for an additional 2-3 minutes, stirring frequently until the zoodles are just tender.

7. Remove from heat, garnish with green onions and sesame seeds if desired, and serve immediately.

Tips:

• Feel free to swap in any of your favorite veggies to customize this stir-fry.
• For added spice, include some red pepper flakes during cooking.
• If you prefer crunchier vegetables, reduce the cooking time for the zoodles.
• Meal prep this dish by cooking a larger batch and storing leftovers in the fridge for a quick dinner option later.

Curried Lentil and Spinach Stew

This Curried Lentil and Spinach Stew is a delightful blend of hearty lentils and vibrant spinach, showcasing rich spices that offer warmth and depth of flavor.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1 carrot, diced
• 1 cup lentils, rinsed
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 can coconut milk
• 1 tablespoon lime juice
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat.

2. Add the onion and sauté until translucent, about 5 minutes.

3. Stir in the garlic and ginger, cooking for another minute.

4. Add curry powder, cumin, and turmeric, stirring for about 30 seconds until fragrant.

5. Add the carrot and lentils, stirring well to coat with the spices.

6. Pour in the vegetable broth and bring to a boil.

7. Reduce the heat and simmer for about 25 minutes, or until the lentils are tender.

8. Stir in the coconut milk and spinach, cooking for another 5 minutes until the spinach is wilted.

9. Add lime juice, then season with salt and pepper to taste.

Tips:

• For an extra kick, add a pinch of red pepper flakes while cooking.
• This stew can be made ahead of time and stored in the refrigerator for up to 3 days.
• Serve with crusty bread or over rice for a complete meal.

Almond Flour Pancakes with Fresh Berries

These Almond Flour Pancakes with Fresh Berries are a delightful gluten-free option, offering a nutty flavor complemented by the sweetness of fresh summer berries.

Ingredients:

• 1 cup almond flour
• 2 tablespoons coconut flour
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 2 large eggs
• ½ cup milk (or non-dairy alternative)
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract
• 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
• Butter or oil for cooking

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a mixing bowl, combine almond flour, coconut flour, baking powder, and salt.

2. In another bowl, whisk together eggs, milk, maple syrup, and vanilla extract until well combined.

3. Gradually add the wet ingredients to the dry ingredients and stir until just mixed.

4. Heat a skillet over medium heat and add a little butter or oil to coat.

5. Pour about ¼ cup of the batter onto the skillet for each pancake.

6. Cook for about 2-3 minutes until bubbles form on the surface, then flip and cook for another 2-3 minutes until golden brown.

7. Serve warm topped with fresh berries and additional maple syrup if desired.

Tips:

• For fluffier pancakes, let the batter sit for a few minutes before cooking.
• Experiment with different berries or add nuts for extra texture.
• Store leftover pancakes in an airtight container in the refrigerator for up to 3 days.