Blueberry Coconut Rice Blueberry Coconut Rice Cherry & Strawberry Cherry & Strawberry Blueberry Coconut Chia

Blueberry Coconut Chia Blueberry Coconut Chia Blueberry Coconut Chia

Porridge Porridge Flaxseed Pudding Flaxseed Pudding Pudding Pudding Pudding

Cherries & Pumpkin Seeds Strawberry Banana Chia Cherries & Pumpkin Seeds Coconut Yogurt Banana Boat Creamy Sweet Potato Toast Apple & Creamy Sunflower Banana Cinnamon Smoothie
Pudding Dip

One Pan Chicken, Carrots & Salmon & Roasted Sweet One Pan Chicken, Carrots & Chicken & Zucchini Noodles One Pan Salmon, Zucchini & Pesto Chicken Zucchini One Pan Eggplant,
Zucchini Potato Zucchini with Pumpkin Seed Pesto Bell Peppers Boats Mushroom & Tomato
Drumsticks

Turmeric Chili Rice

Strawberry Banana Chia Cherry Yogurt Bowl Coconut Yogurt Banana Boat Creamy Sweet Potato Toast Banana Cinnamon Smoothie Cherry Yogurt Bowl Apple & Creamy Sunflower
Pudding Dip

Salmon & Roasted Sweet One Pan Chicken, Carrots & Chicken & Zucchini Noodles One Pan Salmon, Zucchini & Pesto Chicken Zucchini One Pan Eggplant, Pesto Chicken Zucchini
Potato Zucchini with Pumpkin Seed Pesto Bell Peppers Boats Mushroom & Tomato Boats
Drumsticks

Turmeric Chili Rice

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 47% 47% 57% 50% 50% 56% 52%

28% 29% 23% 31% 29% 25% 26%

25% 24% 20% 19% 21% 19% 22%

1789 1728 1874 1734 1840 1843 1911

96g 91g 123g 99g 105g 117g 113g

127g 128g 109g 141g 137g 120g 127g

Fiber 21g Fiber 26g Fiber 25g Fiber 26g Fiber 31g Fiber 40g Fiber 40g

Sugar 48g Sugar 39g Sugar 60g Sugar 47g Sugar 40g Sugar 63g Sugar 66g

112g 106g 96g 85g 100g 89g 108g

Cholesterol 298mg Cholesterol 298mg Cholesterol 316mg Cholesterol 179mg Cholesterol 183mg Cholesterol 316mg Cholesterol 320mg

Sodium 523mg Sodium 561mg Sodium 1035mg Sodium 1241mg Sodium 989mg Sodium 793mg Sodium 798mg

Potassium 2887mg Potassium 2530mg Potassium 3119mg Potassium 3005mg Potassium 3289mg Potassium 3248mg Potassium 3598mg

Vitamin A 17017IU Vitamin A 16962IU Vitamin A 9049IU Vitamin A 13697IU Vitamin A 13531IU Vitamin A 3552IU Vitamin A 3580IU

Vitamin C 66mg Vitamin C 60mg Vitamin C 105mg Vitamin C 174mg Vitamin C 157mg Vitamin C 87mg Vitamin C 92mg

Calcium 587mg Calcium 1052mg Calcium 677mg Calcium 705mg Calcium 591mg Calcium 940mg Calcium 676mg

Iron 8mg Iron 7mg Iron 12mg Iron 11mg Iron 11mg Iron 12mg Iron 12mg

Vitamin D 1012IU Vitamin D 1012IU Vitamin D 44IU Vitamin D 837IU Vitamin D 799IU Vitamin D 11IU Vitamin D 11IU

Vitamin E 6mg Vitamin E 5mg Vitamin E 12mg Vitamin E 19mg Vitamin E 12mg Vitamin E 8mg Vitamin E 8mg

Vitamin K 46µg Vitamin K 42µg Vitamin K 135µg Vitamin K 116µg Vitamin K 129µg Vitamin K 142µg Vitamin K 141µg

Thiamine 0.8mg Thiamine 0.7mg Thiamine 0.7mg Thiamine 0.7mg Thiamine 0.8mg Thiamine 0.5mg Thiamine 0.7mg

Riboflavin 1.4mg Riboflavin 1.3mg Riboflavin 1.3mg Riboflavin 1.1mg Riboflavin 1.5mg Riboflavin 1.3mg Riboflavin 1.9mg

Niacin 29mg Niacin 27mg Niacin 25mg Niacin 27mg Niacin 25mg Niacin 25mg Niacin 26mg

Vitamin B6 2.7mg Vitamin B6 2.6mg Vitamin B6 2.6mg Vitamin B6 3.2mg Vitamin B6 3.2mg Vitamin B6 2.2mg Vitamin B6 2.8mg

Folate 105µg Folate 83µg Folate 240µg Folate 322µg Folate 252µg Folate 202µg Folate 231µg

Vitamin B12 11.0µg Vitamin B12 13.0µg Vitamin B12 4.4µg Vitamin B12 10.1µg Vitamin B12 8.2µg Vitamin B12 4.4µg Vitamin B12 3.0µg

Phosphorous 1501mg Phosphorous 1087mg Phosphorous 1453mg Phosphorous 1269mg Phosphorous 1381mg Phosphorous 1013mg Phosphorous 1344mg

Magnesium 382mg Magnesium 182mg Magnesium 512mg Magnesium 428mg Magnesium 381mg Magnesium 266mg Magnesium 342mg

Zinc 10mg Zinc 7mg Zinc 13mg Zinc 8mg Zinc 8mg Zinc 9mg Zinc 11mg

Selenium 104µg Selenium 101µg Selenium 111µg Selenium 138µg Selenium 111µg Selenium 97µg Selenium 105µg

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 https://agutfeelingnutrition.ca/

Apple Basil Leaves Chicken Drumsticks

Banana Carrot Chicken Thighs
Blueberries Cremini Mushrooms Salmon Fillet
Cherries Eggplant
Lemon Fresh Dill
Strawberries Red Bell Pepper Avocado Oil
Sweet Potato Extra Virgin Olive Oil
Zucchini Sun Dried Tomatoes
Chia Seeds Sunflower Seed Butter
Chili Powder
Cinnamon Canned Coconut Milk
Ground Flax Seed Diced Tomatoes Plain Coconut Milk
Italian Seasoning Jasmine Rice Unsweetened Coconut Yogurt
Paprika
Pumpkin Seeds
Sea Salt Raw Honey Vanilla Protein Powder
Sea Salt & Black Pepper Unsweetened Shredded Coconut Water
Turmeric Vanilla Extract

Ice Cubes
 https://agutfeelingnutrition.ca/

Blueberry Coconut Rice Porridge

15 minutes

Jasmine Rice (dry, rinsed) Add the rice and water to a small pot over high heat. Once boiling, turn the
Water heat down to a low simmer, add the coconut milk and cover. Cook covered for
Canned Coconut Milk (full fat) 12 minutes or until the rice is a creamy porridge texture.

Blueberries (fresh or frozen)

Add the blueberries and serve. Drizzle the honey over top of the porridge.
Raw Honey
Enjoy!

420 Best enjoyed immediately. Refrigerate in an airtight container for up to two

21g days.
54g One serving is approximately 1 1/4 cup of porridge.
Fiber 2g
Yogurt, nuts, and/or seeds.
Sugar 12g
5g
Cholesterol 0mg
Sodium 34mg
Potassium 220mg
Vitamin A 27IU
Vitamin C 5mg
Calcium 26mg
Iron 0mg
Vitamin D 0IU
Vitamin E 0mg
Vitamin K 10µg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 3µg
Vitamin B12 0µg
Phosphorous 6mg
Magnesium 7mg
Zinc 0mg
Selenium 0µg
 https://agutfeelingnutrition.ca/

Cherry & Strawberry Flaxseed Pudding

1 hour 5 minutes

Ground Flax Seed Combine all of the ingredients except for the strawberries and cherries in a
Plain Coconut Milk large container and mix well. Refrigerate for at least one hour or until the
Raw Honey ground flax has set.

Cinnamon
Stir well, and divide into cups or containers if on-the-go. Top with the
Strawberries (sliced)
strawberries and cherries. Enjoy!
Cherries (pitted)

Refrigerate in an airtight container for up to five days. Add the fruit just before
223
serving.
11g One serving is equal to approximately 1/2 cup of flax seed pudding.
25g Top with nuts, seeds, and/or shredded coconut.
Fiber 8g
Sugar 13g
7g
Cholesterol 0mg
Sodium 14mg
Potassium 160mg
Vitamin A 219IU
Vitamin C 24mg
Calcium 230mg
Iron 2mg
Vitamin D 38IU
Vitamin E 0mg
Vitamin K 2µg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 10µg
Vitamin B12 1.1µg
Phosphorous 17mg
Magnesium 10mg
Zinc 0mg
Selenium 0µg
 https://agutfeelingnutrition.ca/

Blueberry Coconut Chia Pudding

35 minutes

Canned Coconut Milk Add the coconut milk, blueberries, and vanilla to a blender and blend well until
Blueberries (plus extra for combined.
garnish)
Vanilla Extract Pour the blueberry mixture into a medium-sized bowl and add the chia seeds.
Stir well to combine. Refrigerate for at least 30 minutes or overnight to thicken.
Chia Seeds
Unsweetened Shredded
Divide evenly between bowls or in to-go containers. Top with extra blueberries
Coconut (plus extra for garnish)
and shredded coconut, if using. Enjoy!

407 Refrigerate in an airtight container for up to four days.

32g One serving is equal to approximately 1 1/3 cups of chia pudding.
25g
Add maple syrup or honey.
Fiber 10g
Sugar 9g
Add cardamom.
6g
Cholesterol 0mg
Sodium 36mg
Potassium 342mg
Vitamin A 40IU
Vitamin C 7mg
Calcium 163mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Vitamin K 14µg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 4µg
Vitamin B12 0µg
Phosphorous 9mg
Magnesium 5mg
Zinc 0mg
Selenium 0µg
 https://agutfeelingnutrition.ca/

Cherries & Pumpkin Seeds

5 minutes

Cherries
Serve the cherries with the pumpkin seeds and enjoy!
Pumpkin Seeds

Store cherries and pumpkin seeds separately until ready to serve.

277 Use another nut or seed instead.
16g
28g
Fiber 5g
Sugar 20g
11g
Cholesterol 0mg
Sodium 2mg
Potassium 603mg
Vitamin A 104IU
Vitamin C 11mg
Calcium 35mg
Iron 3mg
Vitamin D 0IU
Vitamin E 1mg
Vitamin K 6µg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 2mg
Vitamin B6 0.1mg
Folate 25µg
Vitamin B12 0µg
Phosphorous 430mg
Magnesium 208mg
Zinc 3mg
Selenium 3µg
 https://agutfeelingnutrition.ca/

Coconut Yogurt Banana Boat

5 minutes

Banana (sliced in half lengthwise) Place the banana on a plate or into a bowl and top with coconut yogurt,
Unsweetened Coconut Yogurt sunflower seed butter, ground flax, and cinnamon. Enjoy!
Sunflower Seed Butter
Ground Flax Seed
Cinnamon Best enjoyed immediately.
Chopped nuts, seeds, granola, maple syrup, coconut flakes and/or
berries.
Use other nut or seed butter instead.
371 Use plain Greek yogurt or mix protein powder into the yogurt.
22g
42g
Fiber 7g
Sugar 18g
8g
Cholesterol 0mg
Sodium 27mg
Potassium 610mg
Vitamin A 94IU
Vitamin C 11mg
Calcium 286mg
Iron 2mg
Vitamin D 0IU
Vitamin E 7mg
Vitamin K 1µg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 3mg
Vitamin B6 0.6mg
Folate 99µg
Vitamin B12 1.4µg
Phosphorous 239mg
Magnesium 132mg
Zinc 2mg
Selenium 35µg
 https://agutfeelingnutrition.ca/

Creamy Sweet Potato Toast

15 minutes

Sweet Potato (large) Trim the pointy ends off of the sweet potato then cut it half lengthwise into 1/4
Sunflower Seed Butter inch slices to create long toast-like pieces.
Unsweetened Coconut Yogurt
Place the sweet potato slices into the toaster and toast twice or until golden
brown. Or set your oven to broil and bake on a sheet for three to six minutes
per side, or until golden brown.

260
Once the sweet potato has cooled slightly, add the sunflower seed butter to
18g
21g
each slice. Top with coconut yogurt. Enjoy!
Fiber 4g
Sugar 6g
7g
Cholesterol 0mg Refrigerate leftover slices separate from the toppings in an airtight container
Sodium 40mg for up to three days. To reheat, toast each slice until warm, or set the oven to broil for
Potassium 403mg roughly three minutes per side.
Vitamin A 9238IU
Add hemp seeds, flax seeds, or chia seeds on top.
Vitamin C 2mg
Calcium 71mg
Iron 2mg
Vitamin D 0IU
Vitamin E 7mg
Vitamin K 1µg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 3mg
Vitamin B6 0.3mg
Folate 83µg
Vitamin B12 0.2µg
Phosphorous 244mg
Magnesium 116mg
Zinc 2mg
Selenium 34µg
 https://agutfeelingnutrition.ca/

Apple & Creamy Sunflower Dip

5 minutes

Unsweetened Coconut Yogurt In a small bowl combine the yogurt and sunflower seed butter. Serve with the
Sunflower Seed Butter apple slices for dipping. Enjoy!
Apple (sliced)

Refrigerate the dip in an airtight container for up to three days. Slice the apple
just before serving.
214 Add vanilla extract, cinnamon, or sweetener of choice to the dip.
10g
Use Greek yogurt instead.
31g
Fiber 6g Use another nut or seed butter instead.
Sugar 21g
3g
Cholesterol 0mg
Sodium 12mg
Potassium 287mg
Vitamin A 107IU
Vitamin C 9mg
Calcium 115mg
Iron 1mg
Vitamin D 0IU
Vitamin E 4mg
Vitamin K 4µg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 43µg
Vitamin B12 0.5µg
Phosphorous 127mg
Magnesium 59mg
Zinc 1mg
Selenium 17µg
 https://agutfeelingnutrition.ca/

Banana Cinnamon Smoothie

5 minutes

Vanilla Protein Powder Add all ingredients to blender and blend until smooth. Pour into a glasses and
Ground Flax Seed enjoy!
Chia Seeds
Banana (frozen)
Ice Cubes Use hemp seeds with vanilla extract instead.
Water Store in a mason jar with a lid in the fridge up to 24 hours. Shake well before
Cinnamon drinking.
Add spinach.

284
7g
36g
Fiber 10g
Sugar 14g
24g
Cholesterol 4mg
Sodium 45mg
Potassium 596mg
Vitamin A 77IU
Vitamin C 10mg
Calcium 236mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Vitamin K 1µg
Thiamine 0.2mg
Riboflavin 0.6mg
Niacin 1mg
Vitamin B6 0.6mg
Folate 32µg
Vitamin B12 0.6µg
Phosphorous 347mg
Magnesium 84mg
Zinc 2mg
Selenium 8µg
 https://agutfeelingnutrition.ca/

One Pan Chicken, Carrots & Zucchini

40 minutes

Zucchini (large, cut into sticks) Preheat the oven to 425°F (220°C) and line a baking sheet with parchment
Carrot (large, cut into sticks) paper.
Extra Virgin Olive Oil (divided)
On one side of the baking sheet, add the zucchini and carrot sticks. Toss with
Italian Seasoning
half of the oil and 1/4 of the Italian seasoning. Spread out into an even layer.
Chicken Drumsticks

On the other side of the baking sheet, add the drumsticks. Rub the remaining
oil and Italian seasoning all over the chicken. Spread them out into an even
layer.
558
39g
Bake for 30 minutes or until the chicken is cooked through. Flip the chicken and
7g
vegetables halfway. Enjoy!
Fiber 2g
Sugar 4g
43g
Cholesterol 209mg
Sodium 277mg
Refrigerate in an airtight container for up to three days.
Potassium 865mg One serving is approximately two chicken drumsticks and one cup of
Vitamin A 7094IU vegetables.
Vitamin C 20mg
Drizzle lemon juice on top or hot sauce.
Calcium 47mg
Iron 2mg
Vitamin D 5IU
Vitamin E 3mg
Vitamin K 26µg
Thiamine 0.3mg
Riboflavin 0.6mg
Niacin 12mg
Vitamin B6 1.0mg
Folate 38µg
Vitamin B12 1.2µg
Phosphorous 421mg
Magnesium 63mg
Zinc 5mg
Selenium 46µg
 https://agutfeelingnutrition.ca/

Strawberry Banana Chia Pudding

3 hours

Plain Coconut Milk Combine the milk, protein powder, and chia seeds in a bowl or container.
(unsweetened, from the carton) Refrigerate for at least three hours or until chia seeds have set and pudding has
Vanilla Protein Powder chilled.
Chia Seeds
To serve, stir well and top with strawberries and banana. Top with extra milk if
Strawberries (chopped)
needed and enjoy!
Banana (sliced)

Refrigerate in an airtight container for up to four days. Cut fruit just before
233 serving.
10g Add cinnamon or liquid sweetener of choice.
24g
Add other fresh berries or chopped fruit.
Fiber 10g
Sugar 9g
Top with a dollop of greek yogurt.
14g This recipe was developed and tested using a plant-based protein
Cholesterol 2mg powder. If using another type of protein powder, note that results may vary.
Sodium 41mg
Potassium 342mg
Vitamin A 273IU
Vitamin C 24mg
Calcium 443mg
Iron 2mg
Vitamin D 50IU
Vitamin E 0mg
Vitamin K 1µg
Thiamine 0.1mg
Riboflavin 0.3mg
Niacin 0mg
Vitamin B6 0.2mg
Folate 19µg
Vitamin B12 1.8µg
Phosphorous 175mg
Magnesium 36mg
Zinc 1mg
Selenium 4µg
 https://agutfeelingnutrition.ca/

Cherry Yogurt Bowl

5 minutes

Unsweetened Coconut Yogurt Add the coconut yogurt to a bowl and stir in the chia seeds. Top with sliced
Chia Seeds cherries and enjoy!
Cherries (pits removed)

Refrigerate in an airtight container for up to three days. Add chia seeds just
before serving.
216 Chopped nuts, seeds, a drizzle of honey, cinnamon, granola, other
11g
chopped fruit.
29g
Fiber 10g
Use Greek yogurt instead.
Sugar 11g Use ground flaxseeds or hemp seeds instead.
5g
Cholesterol 0mg
Sodium 40mg
Potassium 246mg
Vitamin A 49IU
Vitamin C 5mg
Calcium 500mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Vitamin K 2µg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 3µg
Vitamin B12 2.0µg
Phosphorous 16mg
Magnesium 8mg
Zinc 0mg
Selenium 0µg
 https://agutfeelingnutrition.ca/

Salmon & Roasted Sweet Potato

35 minutes

Sweet Potato (large, peeled, cut into Preheat the oven to 425°F (220°C) and line a baking sheet with parchment
fries) paper.
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste) Place the sweet potatoes onto the baking sheet. Toss with oil and season with
salt and pepper. Bake in the oven for 15 minutes.
Salmon Fillet
Fresh Dill
Remove the baking sheet from the oven and place the salmon on it. Season
Lemon (sliced into wedges, for
with salt and pepper.
serving)

Bake in the oven for another 15 to 20 minutes or until everything is cooked

through. Top with dill and serve with lemon wedges. Enjoy!

301
10g
14g Refrigerate in an airtight container for up to three days.
Fiber 2g One serving is equal to one salmon fillet and about one cup of sweet
Sugar 3g
potato.
39g
Cholesterol 87mg
Add paprika, bell pepper, and/or zucchini.
Sodium 169mg
Potassium 857mg
Vitamin A 9519IU
Vitamin C 6mg
Calcium 36mg
Iron 1mg
Vitamin D 957IU
Vitamin E 2mg
Vitamin K 3µg
Thiamine 0.3mg
Riboflavin 0.4mg
Niacin 15mg
Vitamin B6 1.4mg
Folate 20µg
Vitamin B12 8.0µg
Phosphorous 469mg
Magnesium 68mg
Zinc 1mg
Selenium 51µg
 https://agutfeelingnutrition.ca/

Chicken & Zucchini Noodles with Pumpkin Seed

Pesto 25 minutes

Basil Leaves (packed) Prepare the pesto by blending the basil, oil, half of the salt, and pumpkin seeds
Avocado Oil in a small food processor or blender. Set aside.
Sea Salt (divided)
Season the chicken with the remaining salt. Heat a large non-stick pan over
Pumpkin Seeds
medium-high heat, and cook the chicken for five to seven minutes, or until
Chicken Thighs (boneless,
cooked through. Set aside.
skinless, sliced)
Zucchini (medium, spiralized)
Reduce the heat to low and sauté the zucchini noodles in the same pan for four
minutes or until tender-crisp. Remove from the heat, add the pesto and cooked
chicken, and toss until well coated.

445
Divide evenly between plates and enjoy!
35g
7g
Fiber 3g
Sugar 5g
27g Refrigerate in an airtight container for up to three days.
Cholesterol 107mg
One serving is approximately two cups.
Sodium 715mg
Potassium 881mg
Add garlic and parmesan cheese to the pesto.
Vitamin A 1538IU
Vitamin C 39mg
Calcium 79mg
Iron 3mg
Vitamin D 1IU
Vitamin E 1mg
Vitamin K 100µg
Thiamine 0.2mg
Riboflavin 0.4mg
Niacin 8mg
Vitamin B6 0.9mg
Folate 68µg
Vitamin B12 0.7µg
Phosphorous 346mg
Magnesium 99mg
Zinc 3mg
Selenium 27µg
 https://agutfeelingnutrition.ca/

One Pan Salmon, Zucchini & Bell Peppers

35 minutes

Red Bell Pepper (medium, sliced) Preheat the oven to 400°F (205°C) and line a baking sheet with parchment
Zucchini (medium, sliced into strips) paper.
Extra Virgin Olive Oil
Add the bell peppers and zucchini to the baking sheet. Toss with oil and season
Sea Salt & Black Pepper (to taste)
with salt and pepper. Bake in the oven for 15 minutes.
Salmon Fillet
Fresh Dill
Add the salmon to the baking sheet and season all over with salt and pepper.
Lemon (sliced into wedges, to Bake in the oven for another 15 to 20 minutes or until everything is cooked
serve) through.

Transfer the salmon fillets to a serving dish. Top with bell peppers and zucchini.
Top with fresh dill and serve with lemon. Enjoy!
240
9g
7g
Fiber 2g Refrigerate in an airtight container for up to three days.
Sugar 5g One serving is equal to one salmon fillet and approximately one cup of
33g
zucchini and bell peppers.
Cholesterol 72mg
Sodium 121mg
Add broccoli, cauliflower, green beans, or serve over your grain of choice.
Potassium 916mg
Vitamin A 2311IU
Vitamin C 98mg
Calcium 34mg
Iron 1mg
Vitamin D 798IU
Vitamin E 3mg
Vitamin K 9µg
Thiamine 0.3mg
Riboflavin 0.4mg
Niacin 13mg
Vitamin B6 1.4mg
Folate 62µg
Vitamin B12 6.7µg
Phosphorous 418mg
Magnesium 68mg
Zinc 1mg
Selenium 42µg
 https://agutfeelingnutrition.ca/

Turmeric Chili Rice

15 minutes

Jasmine Rice (dry)

Cook the rice according to the directions on the package.
Turmeric
Chili Powder
Once the rice has cooked, stir in turmeric, chili powder, sea salt and olive oil.
Sea Salt
Mix well.
Extra Virgin Olive Oil

Divide into bowls and enjoy!

195
4g
Use any type of rice or quinoa instead.
39g
Fiber 2g Use butter or coconut oil instead.
Sugar 0g
3g
Cholesterol 0mg
Sodium 324mg
Potassium 35mg
Vitamin A 297IU
Vitamin C 0mg
Calcium 5mg
Iron 1mg
Vitamin D 0IU
Vitamin E 1mg
Vitamin K 3µg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 0µg
Vitamin B12 0µg
Phosphorous 5mg
Magnesium 3mg
Zinc 0mg
Selenium 0µg
 https://agutfeelingnutrition.ca/

Pesto Chicken Zucchini Boats

40 minutes

Zucchini (medium, sliced in half Preheat the oven to 400°F (205°C) and line a baking sheet with parchment
lengthwise) paper.
Basil Leaves
Avocado Oil Scoop out the middle flesh from the center of each zucchini half. Place the
zucchini on the baking sheet, cut side up. Chop the flesh and set it aside.
Sea Salt
Pumpkin Seeds
Prepare the basil pesto by blending the basil, oil, salt, and pumpkin seeds in a
Chicken Thighs (boneless,
food processor or blender. Set aside.
skinless, sliced)
Sun Dried Tomatoes (drained, Toss the chicken with the pesto, sun dried tomatoes, and zucchini flesh. Season
chopped) with salt and pepper and mix well to coat.
Sea Salt & Black Pepper (to taste)
Spoon the pesto chicken mixture evenly into zucchini boats and bake for 25 to
30 minutes, or until the zucchini is fork-tender and the chicken is cooked
through. Enjoy!
454
35g
9g
Fiber 3g Refrigerate in an airtight container for up to three days.
Sugar 6g One serving is equal to two boats.
27g
Add garlic and parmesan cheese to the pesto.
Cholesterol 107mg
Sodium 423mg
Potassium 997mg
Vitamin A 1568IU
Vitamin C 40mg
Calcium 82mg
Iron 3mg
Vitamin D 1IU
Vitamin E 1mg
Vitamin K 101µg
Thiamine 0.2mg
Riboflavin 0.4mg
Niacin 8mg
Vitamin B6 0.9mg
Folate 71µg
Vitamin B12 0.7µg
Phosphorous 358mg
Magnesium 105mg
Zinc 3mg
Selenium 27µg
 https://agutfeelingnutrition.ca/

One Pan Eggplant, Mushroom & Tomato Drumsticks

40 minutes

Extra Virgin Olive Oil (divided) Heat half of the oil in a large skillet over medium-high heat. Season the chicken
Sea Salt & Black Pepper (to taste) all over with salt and pepper. Add the chicken to the skillet and brown on all
Chicken Drumsticks sides for about five to seven minutes. It won't be cooked through. Transfer the
chicken to a plate.
Eggplant (Japanese, medium,
chopped)
In the same skillet, add the remaining oil and eggplant. Sauté for about five
Cremini Mushrooms (sliced)
minutes then add the mushrooms. Stir and cook for another five minutes.
Paprika
Diced Tomatoes (from the Add the paprika and diced tomatoes to the pan. Bring to a simmer, then reduce
can, with juices) the heat to low. Season the mixture with salt and pepper.
Fresh Dill
Add the drumsticks to the pan, cover with a lid, and cook for 20 minutes or until
everything is cooked through. Top with fresh dill and enjoy!

552
29g
26g
Refrigerate in an airtight container for up to three days.
Fiber 11g One serving is equal to approximately two chicken drumsticks and one cup
Sugar 16g of sauce.
48g
Add bell pepper and/or carrots.
Cholesterol 209mg
Sodium 282mg
Potassium 1376mg
Vitamin A 1788IU
Vitamin C 26mg
Calcium 80mg
Iron 4mg
Vitamin D 10IU
Vitamin E 3mg
Vitamin K 21µg
Thiamine 0.3mg
Riboflavin 0.8mg
Niacin 16mg
Vitamin B6 1.1mg
Folate 81µg
Vitamin B12 1.2µg
Phosphorous 503mg
Magnesium 89mg
Zinc 5mg
Selenium 53µg