Leslie

McDonald

LESLIE MCDONALD

WHOLE30 MEAL PREP ESSENTIALS

@balanced

_life

_leslie

WHOLE30

I did my first Whole30 on March 17, 2014. It was right after I had been diagnosed with Adrenal Fatigue, Mercury Poisoning and Graves Disease. I was looking to heal my body using food as medicine and realized that just going gluten / dairy - free wouldn't be enough. My entire life had been defined by homemade desserts, oversized NYC bagels and cheesy pizza, and go-to snacks of peanut-butter & jelly and kit-kat bars. My sugar addiction was stronger than I even knew, and I turned to Whole30 to break free from the sugar dragon. My first Whole30 was great - I cooked all of my meals from scratch, ate clean / whole foods, and my body was responding by reducing inflammation all over. I had a clearer mind without any brain fog, more energy throughout the day to workout and go to work, and i was so much happier! But my biggest struggle with this Whole30 round was that I did it alone. My husband and my parents were not eating this way so I found myself cooking small portions only for myself, bringing food with me everywhere I went and feeling alone in this healing health journey. It wasn't until my husband did his first Whole30 in 2015 that I finally found my groove with the benefit of meal prepping. For me, meal prepping has become a way of life. After having to cook every single night during my first Whole30, I realized this couldn't be a sustainable way of life without meal prep. I was being bound to my kitchen every night, and not able to go to events with my own food if I hadn't planned ahead and made large enough portions. I didn't want to miss out on life and I didn't want to spend every waking moment in the kitchen, so I began meal prepping, batch cooking, and planning ahead with my meals and schedule. I have found a great rhythm with my meal prep - I go grocery shopping early on Sunday morning just as the stores are opening and do a meal prep within 3-4 hours. At first I was following recipesand then I realized that I could keep it simple and spend even less time cooking by just focusing on simple ingredients, a variety of spices and doing a buffet of proteins and produce instead of combining all of the cooked ingredients ahead of time. The meal prep buffet is my favorite thing to do.  It allows me to have variety throughout the week and not get bored with my meals. There is a sense of freedom by having the smorgasburg instead of combining proteins and produce ahead of time. It also allows other people in your family to eat what they want, even if that's different than what you're eating. It allows for a lot more creativity in meal prep and helps keep your Whole30 filled with variety, great flavor and great food. I have compiled my meal prep essentials in this ebook for you as well as a few recipes from my ebook "Rooted With Love" which you can purchase for even more recipes and daily routines to help you live a balanced life. Oh, and since my first round of Whole30, my mercury levels have reduced significantly, my adrenal fatigue is more controlled, and i have not taken medication or undergone surgery for my thyroid. Whole30 has changed my life and I am forever grateful for this lifestyle.

LESLIE MCDONALD @balanced_Life_Leslie

www.balancedlife-leslie.com

www.balancedlife-leslie.com

WHOLE30 Meal Prep

www.balancedlife-leslie.com

Weekly Meal Prep

spaghetti squash pad Thai made with georgia grinders pecan butteroven roasted cod topped with herb pesto and seasoned with primal palate seafood blendroasted Brussels sproutsoven roasted sweet potato discs made with fourth and heart ghee and primal palate meat & potatoes blendroasted Brussels sprouts cooked in primal kitchen foods avocado oilorange chicken bone broth stir-fry made with bonafide provisions bone brothsteamed broccoli with creamy almond butter sauce broiled flank steak with primal kitchen foods balsamic vinegar marinade and primal palate steak seasoningroasted vegetablesslow cooker curry chicken thighs Oven roasted celery fries drizzled with Primal Kitchen Foods Avocado Oil and seasoned with Primal Palate Adobe blend

WHOLE30 Meal Prep Essentials

DRESSINGS, MARINADES & CONDIMENTS

PROTEIN

PANTRY

canned fish (Tuna, Salmon, Sardines) prosciutto applegate hot dogs aidell's & bilinski chicken sausage pederson's bacon & kielbasa vital farms pasture raised eggs grass-fed ground meat organic chicken breasts, thighs, drumsticks wild caught seafood

FRUIT & VEGETABLESspiralized zucchini or sweet potatoes cauliflower rice sauerkraut kimchi guacamole salsa Gotham Greens vegan pesto seasonal / local fruit &  vegetables

BEVERAGES

la croix waterloo crio bru coconut water GT's kombucha new bard unsweetened almond milk chameleon cold brew coffee Hint water

canned coconut milk red boat fish sauce Georgia Grinders Nut butter Raos tomato sauce crushed tomatoes tomato paste annie's dijon mustard nutpods apple cider vinegar vital proteins collagen minced garlic Primal Palate spices

flax seeds chia seeds almond flour coconut flour cassava flour tigernut flour pitted olives raw nuts & seeds medjool dates curry paste dried herbs

FREEZER

bonafide provisions bone broth grandcestors frozen meals organic chopped vegetables wild caught fish

COOKING FATS

avocado oil ghee coconut oil

epic bars chomps the new primal beef thins bare fruit or vegetable chips wild zora sea snax roasted seaweed

duck fat beef tallow pork fat

Primal kitchen mayo, balsamic, Caesar, Greek, green goddess, italian, lemon Turmeric, ranch, sesame ginger, ketchup, spicy brown mustard

the new primal classic marinade, citrus & herb marinade, spicy marinade, mustard bbq, medium buffalo, classic bbq, mild bbq, hot buffalo

Tessemae's ketchup, bbq sauce, yellow mustard, lemon garlic, avocado ranch, habanero ranch, zesty ranch, balsamic

SNACKS

www.balancedlife-leslie.com

WHOLE30 Meal Prep

www.balancedlife-leslie.com

Weekly Meal Prep

sautéed organic girl spinach and garlic in primal kitchen foods avocado oil and seasoned with primal palate garlic & herb blendslow cooker chicken curry made with bonafide provisions bone broth and primal palate curry powderdehydrated zucchini chipsspinach, mushroom & turkey meatballschicken nuggets costed in vital farms egg and epic bar bbq seasoning pork rindsroasted Brussels Sprouts mixed with fourth and heart ghee & primal palate adobe blendberry fat bombs made with artisana organics coconut butter, bonafide provisions bone broth, biovelle cbd coconut oil & now foods official cacao powderroasted celery fries drizzled with primal kitchen foods avocado oil and seasoned with primal palate seafood blend!

WHOLE30 Meal Prep on a Budget

Buy Organic Produce

ApplesCeleryCherriesTomatoesCucumbersGrapesPeppersPeachesPotatoesSpinachStrawberriesPeppersCollard GreensKaleZucchini

www.balancedlife-leslie.com

Buy Non-Organic Produce

AsparagusAvocadoCabbageCantaloupeEggplantGrapefruitKiwiMangoOnionsPapayaPineapple

Eggs

Purchase pasture-raised eggs which means the chicks roam free, eating plants and insects whenever they want. If this is too expensive, purchase organic, which means the chicks are not treated with hormones and eat organic feed. Darker orange color yolk = healthy pasture- raised egg Yellow Yolk = Organic Egg Light Yellow Yolk = caged chicken egg

Keep Recipes Simple

Stick with recipes that don't use uncommon ingredients. You don't want to spend your money on ingredients that you won't be using again any time soon. Cook recipes with ingredients in common - use peppers for stir-fry, stuff peppers with ground meat, eat peppers on a salad raw.

Fresh vs. Frozen

Buy fresh food when it's in season. Stock up on organic frozen produce in bulk. Steam fresh vegetables and freeze to use at a later time.

Affordable Proteins

If you're not buying Grass-Fed Meat, buy lean cuts so there is less fat (this is where the contaminants and chemicals can be found). Buy inexpensive cuts of meat. Chicken thighs & drumsticks are cheaper than chicken breasts. Canned seafood (tuna, salmon, sardines) are great protein options.

Shop Around

Shop at different stores based on sales. Split up your time between Whole Foods, Trader Joe's, Aldi's, Costco, Stop & Shop or your local farmer's market.

WHOLE30 Meal Prep

www.balancedlife-leslie.com

Weekly Meal Prep

Roasted Brussels sprouts in primalkitchen foods avocado oil,seasoned with primal palate garlic& herbLamb stuffed delicata squashseasoned with primal palate supergyro blend and made with raoshomemade arrabiata sauceBroiled eggplant layered withtomato, gotham greens basil, kitehill foods ricotta and seasonedwith primal palate breakfast blendRoasted potatoes cooked in primalkitchen foods avocado oil andseasoned with primal palate meat &potatoes blendRoasted salmon seasoned withprimal palate seafood blendGarlic cauliflower mash made withcalifia farms coconut almond milkand primal palate pink HimalayansaltRoasted broccoli made with fourthand heart ghee and seasoned withprimal palate jerk seasoning

WHOLE30 Meal Prep Tips

Keep it Simple

Meal prep isn't about making fancy food. Keep your dishes simple with a lot of flavor using different herbs, spices & marinades.

Cook like with like

Save time by roasting vegetables or protein with the same cook time. potatoes, brussels sprouts and carrots take 45 minutes in the oven at 400 degrees, so cook these together. Broccoli and asparagus take 25 minutes in the oven so add these vegetables to the oven when 25 minutes remain on the timer so everything finishes cooking at the same time.

Look at your schedule

Knowing your schedule will help you save money and time. See when you will be out for dinner so you don't have to cook as many servings. But also know that if you are going somewhere where you can bring your own food, maybe this is the best option and have your meal prep ready to go!

Use similar food in recipes

Save money by incorporating the same ingredients in multiple recipes for the week.

Mix & Match

I call this the meal prep buffet. Rather then tryto plan food combinations ahead of time (and thus creating a lot more containers in your fridge), stick with the basics (protein, vegetables, starches, fruit) and combine as you go throughout the week. This will help with variety in your meals and make your week not so boring with planned ahead meals. By building your plate as you eat, you will feel more creative in the kitchen without having to do the actual cooking at that time! www.balancedlife-leslie.com

Plan ahead

Just like you shouldn't go food shopping hungry, you shouldn't go without a plan. That means creating a list of grocery items you need to purchase for each meal. I like to write out the dishes I am going to cook and then writing a list of what i already have and what I still need to buy. Staying organized is key to a successful meal prep.

Invest in containers

Have a variety of different size containers and mason jars for all of your food storing needs.

Double your recipes

Double and triple your recipes so you have enough food for dinner and lunch multiple times throughout the week. If you are a family of 2, cook like a family of four. Make sure you buy enough groceries to cook larger batches.

Take shortcuts

Buy pre-cut vegetables to save you time in the kitchen. Think about how you value your time and when investing a little more money is worth it.

Use all of your tools &

Counterspace

Save yourself a lot of time by using every kitchen tool. This includes your oven, stove, instant pot, and slow cooker. Make sure all of your recipes don't just use the oven or you will be waiting around for a long time.

WHOLE30 Meal Prep

www.balancedlife-leslie.com

Weekly Meal Prep

roasted broccoli seasoned with primal palate new BAE seasoningRoasted baby zucchini drizzled with primal kitchen foods avocado oil and seasoned with primal palate amore blendorange chicken & broccoli made with coconut secret official coconut aminos and fresh squeezed orange juicecoconut shrimp curry made with primal palate curry powder and nutiva coconut oilInstant Pot primal kitchen foods balsamic-mustard pork tenderloin Oven roasted Brussels sproutsBroiled confit duck leg from Oven roasted potato fries seasoned with primal palate meat & potatoes blend

WHOLE30 Amazon Essentials

Cooking Oils & Fats

Fourth & Heart Ghee Single Serve Ghee

Chosen Foods Avocado Oil Avocado Oil Spray

Hybrid Oil 16 oz. Spray

Dressings & Marinades

Primal Kitchen Foods Ranch Caesar Green Goddess Sesame Ginger

The New Primal Classic Marinade Spicy Marinade Classic BBQ Mild Buffalo

Tessemae's BBQ

Coconut Secrets Coconut Amino's

Ketchup

Vegan Ranch Lemon Turmeric Greek Mayo Chipotle Mayo Ketchup Balsamic

Fatworks Duck Fat

Tin Star Foods Single Serve Ghee

Pure Lard Chicken Fat Pure Tallow

Primal Kitchen Foods Avocado Oil

Spices

Primal Palate Amore Breakfast Blend Seafood Blend Meat & Potatoes

Steak Seasoning Jerk Seasoning

Kitchen Tools

Set of 3 Oven Trays Pre-Cut Parchment Paper Sheets Large 17 x 11.25 Oven Tray GreenLife 7" & 10" Pan

Cast Iron Dutch Oven 4.5" Instant Pot 3 Quart (7-in-1)

Pre-Seasoned Cast Iron Skillet Set (8" & 12") 3-Compartment Glass Meal Prep Container 18-Piece Glass Food Storage Container

Snacks

The New Primal Beef Thins Chomps Variety Jerky Epic Venison Sticks

BBQ Rub Super Gyro Apple Pie Spice Garlic & Herb Curry Powder

if you make a purchase using these links above – your cost remains the same, but I earn a small percentage to help support this blog.

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Taco Blend

Coffee

Four Sigmatic Create: Lion's Mane & Chaga Adaptogen: Tulsi & Astragulus

Multi-purpose drying-rack, countertop & trivet** honestly, this is the best thing I have ever purchased on amazon!

Achieve: Cordyceps & Chaga vital Proteins Collagen

Ju l i a C h i l d

YOU DON 'T HAVE

TO COOK FANCY

OR

COMPLICATED

MASTERPIECES .

JUST GOOD

FOOD FROM

FRESH

INGREDIENTS .

Featured Whole30 recipes

from "Rooted With Love

e-book"

WIN

TER

SPRIN

G

apples

brussels sprouts

caul i f lower

j icama

kale

l imes

oranges

pears

pers immons

pomegranate

spaghett i squash

sweet potatoes

apricot

art ichoke

arugula

asparagus

beets

broccol i

caul i f lower

grapefruit

honeydew

kale

l imes

mangoes

oranges

pineapple

rhubarb

spinach

strawberr ies

turnips

S e a s o n a l E a t i n g

SUM

MER

FALL

apricots

arugula

beets

blackberr ies

blueberr ies

broccol i

cherr ies

cucumber

f igs

grapes

apples

arugula

bok choy

broccol i

brussels sprouts

caul i f lower

coconut

cranberr ies

ginger

grapes

Jerusalem  art ichokes

kale

pear

pomegranate

pumpkin

radicchio

rutabagas

sweet potato

winter squash

kiwi

l imes

nectar ines

okra

peaches

pineapples

plums

radishes

raspberr ies

strawberr ies

zucchini

Tahini Dressing INGREDIENTS

½ cup tahini

½ cup cilantro

1 clove garlic, minced

Juice of 1 lemon

¼ - ½ cup water

 

DIRECTIONS

Whisk or blend all ingredients together.

Add more water until the desired consistency is reached.

Serve over animal protein, salad, roasted vegetables or as

a dip for raw vegetables.

Turmeric Brussels Chips INGREDIENTS

1 pound of Brussels sprouts, leaves pulled

off (option to halve and roast the sprouts

as well or save and make the Roasted

Brussels Sprouts and Apples)

2 Tbsp. avocado oil

1 tsp. turmeric

¼ teaspoon sea salt

DIRECTIONS

Preheat the oven to 300 and line a baking sheet with

parchment paper.

In a large bowl, add the sprout leaves, avocado oil, and

turmeric and salt.  Mix with your hands until evenly

coated.

Add the sprouts to the baking sheet and spread evenly

across the pan.

Place in the oven and bake for 10 minutes.  Remove from

the oven and flip the leave and cook for an additional 10

minutes.

Check the pan every 5 minutes to make sure the leaves

don't burn.  Continue flipping and cooking until leaves are

desired crispiness.

Remove the baking sheet from the oven and serve.

Roasted Brussels Sprouts and Apples

INGREDIENTS

1 pound Brussels sprouts, trimmed and

halved (lengthwise)

2 Tbsp. avocado or coconut oil

1 apple, cored and diced

2 tsp. cinnamon

1 tsp. ginger

1 tsp. smoked paprika

Salt and pepper

DIRECTIONS

Preheat your oven to 400 degrees and line a baking

sheet with parchment paper.

Rinse the Brussels sprouts and cut them in half,

lengthwise. Add them to a large bowl.

Add the avocado or coconut oil, diced apples,

smoked paprika, sea salt, and black pepper to the

Brussels sprouts.

Mix thoroughly using your hands so that everything is

well incorporated.

Remove the mixture from the bowl and place it onto

a baking sheet.

Spread evenly across the pan. Roast for 35 to 40

minutes.

Remove from the oven and allow the vegetables to

cool for 5 to 10 minutes.

Serve.

GET GROUNDED KITCHEN ALCHEMY 84

Spaghetti Squash with Tomato Sauce

INGREDIENTS

1 spaghetti squash

3 Tbsp. avocado oil

1 pint cherry tomatoes, halved

1 clove garlic

1 shallot

1 handful basil

½ teaspoon sea salt

½ teaspoon black pepper

DIRECTIONS

Preheat oven to 375.

Slice spaghetti squash in half and scoop out the seeds.

Brush inside of squash lightly with avocado oil and then

place squash on a baking sheet, skin side up.

Place in oven and cook for 40-60 minutes (depending on

the size of the squash).  The squash will be done when it is

fork tender.

While the squash is cooking, prepare the tomato sauce.

Place a saucepan over medium high heat.

Add 1 tablespoon avocado oil to the saucepan. Once the

oil is hot, add garlic and shallot and sauté until fragrant,

about 3-4 minutes.

Next add the tomatoes to the saucepan and stir to

combine everything.  Lower the heat to medium-low and

allow the tomatoes  to cook for 15-20 minutes. Tomatoes

will soften and simmer into a sauce.  Stir occasionally so

the garlic and shallots don't burn.

While the sauce is cooking, prepare the spaghetti squash.

Remove the squash from the oven and allow it to cool for

3 minutes before handling it.

Use a fork to scrape the inside of the squash into

spaghetti strands.

Add the scraped spaghetti squash noodles into a large

bowl and top with the tomato sauce.  Toss to coat the

spaghetti squash evenly.

Add basil and season with salt and pepper before serving.

Stuffed Acorn Squash with Mushrooms, Apples and Rosemary

INGREDIENTS

2 acorn Squash

  

1 Tbsp. avocado oil

  

2 apples, diced

2 cups onions, sliced

  

1 cup onion, diced

  

1 tsp. salt

  

1 tsp. rosemary

  

1/2 tsp. pepper

  

1/2 tsp. thyme

  

1/2 tsp. garlic powder

  

1/4 tsp. ginger powder

Optional: 1 pound ground

meat

DIRECTIONS

Preheat the oven to 450 degrees and line a baking sheet with

parchment paper.

Cut the squash in half and scoop out the seeds.

Place the squash halves face down on a baking sheet and

bake for 40 minutes.

While the squash cooks, heat a pan over medium-high heat

and add avocado oil.

When the oil is hot, add the onions and saute until they are

soft and translucent, about 5 minutes.

Add the sliced mushrooms to the pan and cook until they are

soft, stirring occasionally.  Cook for about 5 minutes.

Add the diced apples to the pan and cook for 5 minutes until

they are soft.

  

Option to add 1 pound ground meat to the pan and cook until

it is no longer pink, about 5-8 minutes.  If not adding meat,

skip to the next step.

Transfer the entire mixture to a large bowl and set aside.

Remove the squash from the oven and scoop out some of the

inside and add it to the mushroom, onion and apple mixture.

Add the seasoning and mix everything to combine.

Scoop the mushroom, onion and apple mixture into the

squash halves. Cover with foil and bake for 10 minutes until

warmed through.

Remove from the oven, serve, and enjoy!

Sweet Potato Toast

INGREDIENTS

1 large sweet potato

1 Tbsp. avocado oil

½ tsp. salt

1/2 tsp. black pepper

DIRECTIONS

Set your oven to broil.

Wrap the sweet potato in a damp paper towel and

microwave for 4-6 minutes until fork tender**.

Remove from the microwave and slice the potato

lengthwise into ¼” inch thick slices.

Place the potato slices on a baking sheet and drizzle with

avocado oil and season with salt and pepper.

Place the baking sheet in the oven and broil for 5 minutes

(keep an eye on them so they don’t burn).

Remove from the oven and serve (top with mashed

avocado).

* *OVEN ROASTED POTATO

Preheat the oven to 400 degrees (before

setting it to broil).

Place the whole potato on the oven rack

and roast for 40 minutes, until fork

tender.

Remove from the oven, set it to broil

and continue following the rest of the

directions.

Roasted Baby Zucchini INGREDIENTS

1 lb. baby zucchini (or 2 large zucchini

sliced)

1 Tbsp. avocado oil

1 tsp. salt

1/2 tsp. black pepper

1/2 tsp. garlic powder

1/2 tsp. paprika

1/2 tsp. oregano

DIRECTIONS

Preheat the oven to 400 degrees and line a baking sheet

with parchment paper.

Place the baby zucchini into a large bowl and add the oil

and seasonings.

Use your hands to mix everything together until all of the

zucchini is coated evenly in oil and spices.

Transfer zucchini  to the baking sheet laying them flat in a

single layer making sure that they aren't touching.

Bake the zucchini for 40 minutes until they are soft.

Remove the zucchini from the oven and allow to cool

before serving.

Oven-Roasted Chicken Breast INGREDIENTS

4 (4 ounce) boneless chicken breasts

salt, pepper, dried basil, lemon peel,

parsley, chives, garlic, bay leaves,

marjoram, thyme

1 Tbsp. avocado oil

DIRECTIONS

Preheat the oven to 400 degrees and line a baking

sheet with parchment paper.

Place the chicken on the baking sheet. Drizzle each

breast with avocado oil and season with salt and pepper

and focusing spices of your choice.

Place in the oven and bake for 40 minutes.

Remove from the oven and let cool before slicing and

serving.

Pan-Seared Lamb Burgers INGREDIENTS

1 pound grass-fed ground lamb

1/4 cup red onion, diced

1/4 cup red pepper, diced

salt, pepper, dried basil, lemon peel,

parsley, chives, garlic, bay leaves,

marjoram, thyme

1 Tbsp. avocado oil

DIRECTIONS

In a large bowl, combine the ground lamb, onion, red

pepper, salt, pepper and other grounding seasonings.

Form 4 equal sized burger patties being careful to not

over work the mixture.

Heat a large cast-iron pan over medium-high heat and

add the avocado oil.

Once the oil is hot, add the lamb patties and cook for 4-

5 minute on each side.

Remove from the heat and serve.

Shredded Chicken INGREDIENTS

6 ounces chicken breasts

salt, pepper, dried basil, lemon peel,

parsley, chives, garlic, bay leaves,

marjoram, thyme

1 Tbsp. avocado oil

DIRECTIONS

Preheat the oven to 400 degrees and line a baking

sheet with parchment paper.

Add the chicken breasts to the baking sheet and season

with focus spices of your choice. Drizzle with avocado

oil.

Place the baking sheet in the oven and allow the

chicken to cook for 40 minutes.

Once the chicken is cooked, remove it from the oven

and place on a cutting board.

Using two forks, shred each chicken breast.

Place in a bowl and set aside until you are ready to eat it

(can be added to eggs, on top of salads, or over roasted

vegetables).

Oven Baked Chicken Meatballs INGREDIENTS

1 pound ground chicken

salt, pepper, dried basil, lemon peel,

parsley, chives, garlic, bay leaves,

marjoram, thyme

DIRECTIONS

Preheat the oven to 350 degrees and line a baking sheet

with parchment paper.

In a large bowl combine the ground chicken and

seasoning and mix, being careful to not overwork the

mixture.

 Take 1 Tbsp. of chicken mixture and roll into a ball.

Place on the baking sheet and repeat until all of the

meat has been used.

Bake for 15 minutes.

Remove the meatballs from the oven and place on a

separate plate to cool.

Easy Collard Green Wraps INGREDIENTS

12 collard greens or lettuce

leaves

1 avocado, thinly sliced

�⁄� cup cabbage slaw

�⁄� cup shredded chicken

¼ cup steamed broccoli

¼ cup sauerkraut

¼ cup onion, thinly sliced

 

DIRECTIONS

Wash your collard leafs and pat dry with a clean paper towel.

Lay each leaf flat on a cutting board.

Take a small knife and remove the thick rib of the stems so that it

lies flat.

Lay out 3 of the collard greens or lettuce leaves so that they are

overlapping each other and layered in the center. Repeat 3 more

times with all 12 collard green leaves.

Divide remaining ingredients length-wise in each leaf.

To roll, fold the short ends towards the center over the toppings. 

Then roll the long ends inward like a burrito.  Use a toothpick to

secure the wraps in place.

Add 1-2 tablespoons of Tahini or Herb Pesto for extra flavoring or a

dash of cayenne pepper for some heat. Option to add animal protein

of your choice including a lamb burger, salmon or fried egg.

 Pan-Seared Swordfish INGREDIENTS

2, 6-8 oz. swordfish steaks

salt, pepper, dried basil, lemon peel,

parsley, chives, garlic, bay leaves,

marjoram, thyme

2 tsp. fresh lemon juice

4 Tbsp. avocado oil, divided

DIRECTIONS

Place the swordfish steaks, fresh lemon juice, 2 Tbsp. oil

and seasoning in a large ziploc bag. Seal and let it

marinate in the refrigerator for 1-2 hours.

When you're ready to cook the fish, heat a large skillet

over medium-high heat and add the remaining 2 Tbsp.

of oil.

Once the oil is hot, place the swordfish steaks on the

skillet and let them cook for 3-4 minutes without

disturbing them.

Flip the swordfish and let them cook for an additional 3-

4 minutes.

Remove the fish from the skillet and allow them to cool

for 2 minutes before serving.

 Oven Roasted Salmon INGREDIENTS

4 wild-caught salmon fillets

salt, pepper, dried basil, lemon peel,

parsley, chives, garlic, bay leaves,

marjoram, thyme

1 Tbsp. avocado oil

DIRECTIONS

Preheat the oven to 400 degrees and line a baking

sheet with parchment paper.

Place the salmon on the baking sheet and drizzle with

avocado oil . Season with salt and pepper and other

focused spices of your choice.

Bake for 15-20 minutes.

Remove from the oven and serve.

GET GROUNDED EBOOK

 Poached Cod INGREDIENTS

4 boneless cod fillets

3 cups marina/tomato sauce

salt, pepper, dried basil, turmeric, cayenne

pepper, paprika

DIRECTIONS

Place the cod fillets on a plate and use a towel to blot

them dry.  Then season with salt and pepper and other

grounding herbs of choice.

Head a large pan over high heat and add the marina

sauce.  Cook the sauce until it begins to boil and then

add the cod fillets, making sure not to crowd them.

Lower the heat to medium and let the sauce simmer for

2 minutes.  Cover the pan and cook for 10 minutes.

Remove the pan from the heat and serve.

Egg Cups INGREDIENTS

12 eggs

1 cup bell peppers, diced

salt, pepper, dried basil, turmeric, cayenne

pepper, paprika

ground grass-fed meat, cooked (optional)

DIRECTIONS

Preheat the oven to 400 degrees and line a muffin tin

with liners.

Add the diced peppers to the bottom of each muffin

cup evenly. If adding cooked ground meat, add it to the

muffin tin now too.

In a bowl, whisk together the eggs and season with salt

and pepper and other grounding seasonings of your

choice.

Spoon the egg mixture evenly over the peppers in each

muffin cup.

Bake in the oven for 20 minutes.

Remove from the oven and let the egg cups cool before

removing from the muffin tin.

Almond Milk

INGREDIENTS

1 cup whole raw almonds, soaked

overnight; drained and rinsed (yields

1 ½ cups)**

2 ½ cups filtered water

½ tsp. pure vanilla (optional)

DIRECTIONS

Add all of the ingredients to a Vitamix, Blendtec or

high-powered blender.

Blend until all of the ingredients are combined.

Strain through nut milk bag or cheesecloth.

**Switch up the nuts and use cashew,

macadamia, hazelnut or pecans

Cashew Milk

INGREDIENTS

1 cup whole raw cashews, soaked

overnight; drained and rinsed (yields

1 ½ cups)**

2 ½ cups filtered water

½ tsp. pure vanilla (optional)

DIRECTIONS

Add all of the ingredients to a Vitamix, Blendtec or

high-powered blender.

Blend until all of the ingredients are combined.

Strain through nut milk bag or cheesecloth.

**Switch up the nuts and use almond,

macadamia, hazelnut or pecans

@BALANCED_LIFE_LESLIE

Beyond...

GET FOCUSED EBOOK The second seasonal guide helps you

with your Spring journey. It will help you

focus on the seeds you planted during

the Winter season so you can begin to

grow in the next few months. Contains a

new magic kit and seasonal recipes to

nourish your body!

GET GROUNDED EBOOK The first seasonal guide from Rooted With

Love is available to purchase and provides

you with all of the tools you need to

ground your mind & body.

Follow Leslie on social media for clean

eating recipes, meal prep inspiration and

lifestyle guides to live a balanced life. This

includes moon rituals, crystals,

manifestations and sound healing.

PURCHASE THE EBOOK HERE!

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