Meal Planner https://meals.kymcampbell.com Wed, 07 Apr 2021 05:37:19 +0000 en-US hourly 1 https://wordpress.org/?v=5.7 Sweet Potato Noodle Salad https://meals.kymcampbell.com/recipe/sweet-potato-noodle-salad/ https://meals.kymcampbell.com/recipe/sweet-potato-noodle-salad/#respond Tue, 30 Mar 2021 06:44:36 +0000 https://meals.kymcampbell.com/?post_type=recipe&p=945
Sweet Potato Noodle Salad
Servings2
Prep Time20
Cook Time60
Ingredients
Protein
  • 453.59g Salmon(skin on, pin bones removed)
Pantry
  • 62.37g Pistachios(shelled, salted and dry roasted)
  • 3tbsp Dijon mustard
Vegetables
  • 1tbsp Fresh chives(chopped)
  • 2g Canned whole peeled tomatoes
  • 100g Chocolate bar (85% - 90% cacao)(shelled, salted and dry roasted)
  • 20g Gluten free baking flour
  • 80g Portobello mushrooms
  • 20g Canned whole peeled tomatoes(dried, aged, checked, notified, something else with long text here to ensure we wrap accordingly)
Instructions
  1. Pat the salmon dry with a paper towel and lay the piece skin-sidedown on the tray.
  2. Season with salt and pepper.
  3. In a small bowl, mix together your mustard and chives, then spread evenly over each piece of salmon.
  4. Roughly chop the nuts if they are still whole and sprinkle them over the salmon, patting them down gently so they stick.
  5. Cook in the oven for about 10 minutes or until it has cooked to your liking.
  6. Let the fillets rest for a few minutes and then serve.
  7. Roughly chop the nuts if they are still whole and sprinkle them over the salmon, patting them down gently so they stick.
  8. Cook in the oven for about 10 minutes or until it has cooked to your liking.
  9. Let the fillets rest for a few minutes and then serve.
Recipe Notes

]]> https://meals.kymcampbell.com/recipe/sweet-potato-noodle-salad/feed/ 0 Pork Tenderloin https://meals.kymcampbell.com/recipe/pork-tenderloin/ https://meals.kymcampbell.com/recipe/pork-tenderloin/#comments Mon, 25 Jan 2021 23:43:01 +0000 http://meals.kymcampbell.com/?recipe=pork-tenderloin
Pork Tenderloin
Recommended to have with Chickpea Puree and Massaged Kale Salad.
Servings1 People
Prep Time5 minutes
Cook Time40 minutes
Ingredients
  • 6oz Pork tenderloin
  • 2g Arrowroot flour
Instructions
  1. Preheat oven to 400°F (205°C)
  2. Heat a generous portion of coconut oil in an oven-proof skillet over medium-high heat.
  3. Sprinkle tenderloin with salt and pepper.
  4. Brown tenderloin on all sides, for about ten minutes.
  5. Remove to oven and roast tenderloin until it reaches an internal temperature of 145°F (63°C) in the thickest part of the meat. This will take approximately 15-20 minutes.
  6. Remove to cutting board and tent with foil for ten minutes.
  7. Slice and serve.
Recipe Notes

]]> https://meals.kymcampbell.com/recipe/pork-tenderloin/feed/ 5 Coconut Avocado Popsicles https://meals.kymcampbell.com/recipe/coconut-avocado-popsicles/ https://meals.kymcampbell.com/recipe/coconut-avocado-popsicles/#comments Mon, 25 Jan 2021 23:42:59 +0000 http://meals.kymcampbell.com/?recipe=coconut-avocado-popsicles Read more]]> COCONUT AVOCADO POPSICLES

 
Coconut Avocado Popsicles Beat PCOS 10 Week Program
This recipe is a great one for kids (and adults)!

Coconut Avocado Popsicles
This recipe is a great one for kids (and adults)!
Servings8 people
Prep Time5 minutes
Cook Time4 hours
Ingredients
Pantry
  • 6.7fl oz Coconut cream
  • 3tbsp Coconut water
  • 1tbsp Rice malt syrup
  • 1tsp Chia seeds
Fruit
  • 1 Avocado
  • 2tbsp Lime juice
Instructions
  1. Blend all the ingredients together until creamy using a food processor or blender.
  2. Spoon the mixture into your popsicle molds, and insert the sticks.
  3. Place in freezer for at least 4 hours, and then enjoy!
]]> https://meals.kymcampbell.com/recipe/coconut-avocado-popsicles/feed/ 1 Pork Lettuce Cups https://meals.kymcampbell.com/recipe/pork-lettuce-cups/ https://meals.kymcampbell.com/recipe/pork-lettuce-cups/#respond Mon, 25 Jan 2021 23:42:58 +0000 http://meals.kymcampbell.com/?recipe=pork-lettuce-cups Read more]]> PORK LETTUCE CUPS

 
Pork Lettuce Cups Beat PCOS 10 Week Program
This is a staple dinner at my house since my husband loves any type of Asian influenced food. I would highly recommend having this with Pickled Carrot Strings on top and Asian Dipping Sauce to really get the most out of this dish.

Pork Lettuce Cups
This is a staple dinner at my house since my husband loves any type of Asian influenced food. I would highly recommend having this with Pickled Carrot Strings on top and Asian Dipping Sauce to really get the most out of this dish.
Servings3 people
Prep Time30 minutes
Cook Time30 minutes
Ingredients
Protein
  • 1lb Ground pork (pork mince)
Pantry
  • 1tsp Fish sauce
Vegetables
  • 1 Romaine (Cos) lettuce(leaves separated)
  • 1tsp Ginger(minced)
  • 1 Shallots(minced)
  • 1tsp garlic(minced)
  • 2 Scallions(thinly sliced)
  • 1/4cup Fresh cilantro/coriander(minced)
  • 1tbsp Fresh mint(minced)
  • 2tbsp Fresh basil(minced)
Fruit
  • 1/2 Apples(cut into 1/4 inch dice)
  • 2tsp Lime juice
Instructions
  1. In a large skillet or wok, melt a generous portion of coconut oil over medium heat.
  2. When it is clear, add the shallot and a pinch of salt and sauté for about 3 minutes until translucent.
  3. Toss in the ground pork and cook, stirring, until no longer pink.
  4. Add ginger and garlic, stir-fry until fragrant.
  5. Season with fish sauce, lime juice and pepper to taste.
  6. Remove from heat and add apple and minced herbs, stirring to combine.
  7. Serve in individual lettuce leaves with Pickled Carrot Strings and Asian Dipping Sauce.
]]> https://meals.kymcampbell.com/recipe/pork-lettuce-cups/feed/ 0 Pickled Carrot Strings https://meals.kymcampbell.com/recipe/pickled-carrot-strings/ https://meals.kymcampbell.com/recipe/pickled-carrot-strings/#respond Mon, 25 Jan 2021 23:42:56 +0000 http://meals.kymcampbell.com/?recipe=pickled-carrot-strings Read more]]> PICKLED CARROT STRINGS

 
Pickled Carrot Strings Beat PCOS 10 Week Program
This is a fun way to eat carrots and is also the perfect topper on my Pork Lettuce Cups.

Note: These pickled carrot strings will keep for up to a week in the refrigerator.

Pickled Carrot Strings
This is a fun way to eat carrots and is also the perfect topper on my Pork Lettuce Cups.

Note: These pickled carrot strings will keep for up to a week in the refrigerator.
Servings3 people
Prep Time5 minutes
Cook Time30 minutes
Ingredients
Pantry
  • 1/2cup Apple cider vinegar
Vegetables
  • 3 Carrots(julienned)
Instructions
  1. Combine vinegar with 1/2 teaspoon of salt per 1/2 cup vinegar in a bowl and mix well.
  2. Place the carrot strings in the mix and submerge well.
  3. Cover the bowl and refrigerate for at least 30 minutes before serving.
]]> https://meals.kymcampbell.com/recipe/pickled-carrot-strings/feed/ 0 Asian Dipping Sauce (makes ½ cup) https://meals.kymcampbell.com/recipe/asian-dipping-sauce-makes-%c2%bd-cup/ https://meals.kymcampbell.com/recipe/asian-dipping-sauce-makes-%c2%bd-cup/#respond Mon, 25 Jan 2021 23:42:54 +0000 http://meals.kymcampbell.com/?recipe=asian-dipping-sauce-makes-%c2%bd-cup Read more]]> ASIAN DIPPING SAUCE

 
Asian Dipping Sauce Beat PCOS 10 Week Program
This dipping sauce is a great one to use with many types of Asian style dishes including the Avocado and Crab Rolls or Pork Lettuce Cups.

Asian Dipping Sauce (makes ½ cup)
This dipping sauce is a great one to use with many types of Asian style dishes including the Avocado and Crab Rolls or Pork Lettuce Cups.
Servings1 servings
Prep Time5 minutes
Cook Time5 minutes
Ingredients
Pantry
  • 1/3cup Gluten free tamari sauce
  • 2tbsp Rice vinegar
  • 2tsp Sesame oil
Vegetables
  • 1 Scallions(very thinly sliced)
  • 1tsp garlic(finely chopped)
  • 1/2tsp Ginger(finely chopped
Instructions
  1. Stir all ingredients in a small bowl to blend.
]]> https://meals.kymcampbell.com/recipe/asian-dipping-sauce-makes-%c2%bd-cup/feed/ 0 Breakfast Frittata https://meals.kymcampbell.com/recipe/breakfast-frittata/ https://meals.kymcampbell.com/recipe/breakfast-frittata/#respond Mon, 25 Jan 2021 23:42:52 +0000 http://meals.kymcampbell.com/?recipe=breakfast-frittata Read more]]> BREAKFAST FRITTATA

 
Breakfast Frittata Beat PCOS 10 Week Program
You may remember this recipe from the 30 Day PCOS Diet Challenge! This is a great one for making enough for the next day also. You can have this cold, or reheat it in a microwave on a medium power setting.

Experiment with mixing some nutritional yeast into the frittata before baking, or sprinkling on top for a cheesy flavour!

Tip: if you have a muffin tray you can also make your frittata into “breakfast muffins” for a great grab-and-go breakfast.

Breakfast Frittata
You may remember this recipe from the 30 Day PCOS Diet Challenge! This is a great one for making enough for the next day also. You can have this cold, or reheat it in a microwave on a medium power setting.

Experiment with mixing some nutritional yeast into the frittata before baking, or sprinkling on top for a cheesy flavour!

Tip: if you have a muffin tray you can also make your frittata into “breakfast muffins” for a great grab-and-go breakfast.
Servings2 people
Prep Time30 minutes
Cook Time1 hour
Ingredients
Protein
  • 7oz Italian sausage
  • 4 Eggs
Pantry
  • 1/4cup Almond milk
  • 1/4tsp Garlic powder
Vegetables
  • 5oz Baby spinach
  • 6oz Sweet potato/yam(peeled, cut into ½” cubes)
  • 1/2 Red bell peppers(diced)
  • 1/4 Red onions(diced)
Instructions
  1. Preheat oven to 350°F (180°C) on ‘bake’.
  2. In a large fry pan, cook the sausages in a generous portion of coconut oil. Cut them up as they cook and break them down.
  3. Transfer cooked sausages to a large bowl, keeping the fat in the bottom of the fry pan.
  4. Sauté the sweet potato cubes in the same frying pan, using the fat leftover from the sausages. Once soft, transfer them to the large bowl with the sausages.
  5. Sauté the red onion and bell pepper until the pepper is tender, then add to the large bowl.
  6. Quickly sauté the spinach to reduce the volume using the same fry pan, then add to the large bowl.
  7. In a separate bowl, mix the eggs, almond milk, garlic powder and some salt and pepper to taste. Add this mixture to the large bowl.
  8. Coat a baking dish in some coconut oil, then pour the contents from the large bowl into the dish. Bake for 30 minutes or until egg is cooked through.
]]> https://meals.kymcampbell.com/recipe/breakfast-frittata/feed/ 0 Almond Butter Bark https://meals.kymcampbell.com/recipe/almond-butter-bark/ https://meals.kymcampbell.com/recipe/almond-butter-bark/#respond Mon, 25 Jan 2021 23:42:50 +0000 http://meals.kymcampbell.com/?recipe=almond-butter-bark Read more]]> ALMOND BUTTER BARK

 
Almond Butter Bark Beat PCOS 10 Week Program
If you are going to have dessert, then this is one of my favorites because the coconut oil (a healthy saturated fat) helps to slightly reduce the insulin surge you get from the rice malt syrup. Keep in mind that this is a small effect but, hey at least it is something!

Note: you can store your almond butter bark in the refrigerator for up to a week.

Almond Butter Bark
If you are going to have dessert, then this is one of my favorites because the coconut oil (a healthy saturated fat) helps to slightly reduce the insulin surge you get from the rice malt syrup. Keep in mind that this is a small effect but, hey at least it is something!

Note: you can store your almond butter bark in the refrigerator for up to a week.
Servings2 people
Prep Time5 minutes
Cook Time25 minutes
Ingredients
Pantry
  • 1/3cup Coconut oil(melted)
  • 1/4cup Almond butter(slightly warmed or melted)
  • 0.35oz Coconut flakes
  • 2tsp Rice malt syrup
  • 1/4cup Cacao nibs
Instructions
  1. Line a tray with baking paper.
  2. Combine the oil, almond spread, coconut flakes and syrup in a bowl and then spread mixture onto tray.
  3. Sprinkle cacao nibs and a pinch of salt over the top.
  4. Freeze for at least 20 minutes and then snap into shards and enjoy!
]]> https://meals.kymcampbell.com/recipe/almond-butter-bark/feed/ 0 Chai Banana Smoothie https://meals.kymcampbell.com/recipe/chai-banana-smoothie/ https://meals.kymcampbell.com/recipe/chai-banana-smoothie/#respond Mon, 25 Jan 2021 23:42:48 +0000 http://meals.kymcampbell.com/?recipe=chai-banana-smoothie
Chai Banana Smoothie
This is a great drink to make for yourself if you are needing some time out to practice self-care; if you’re craving something sweet; or you have decided to make the leap and quit coffee. I personally prefer it as a hot drink and it tastes especially fantastic if you make it with your own homemade almond milk.
Servings2 people
Prep Time5 minutes
Cook Time5 minutes
Ingredients
Pantry
  • 2cup Almond milk
  • 1/4tsp Ginger powder
  • 1/4tsp Ground cardamom
  • 1/4tsp Ground cloves
  • 1/4tsp Ground Ceylon cinnamon
Fruit
  • 1 Bananas
Instructions
  1. Break the banana up into small pieces and blend together with the almond milk and spices.
  2. Serve in glasses with cinnamon sprinkled on the top, or gently warm up on the stove to enjoy as a warm drink in winter.
]]> https://meals.kymcampbell.com/recipe/chai-banana-smoothie/feed/ 0 Kym’s Supercharged Green Smoothie https://meals.kymcampbell.com/recipe/kyms-supercharged-green-smoothie/ https://meals.kymcampbell.com/recipe/kyms-supercharged-green-smoothie/#respond Mon, 25 Jan 2021 23:42:47 +0000 http://meals.kymcampbell.com/?recipe=kyms-supercharged-green-smoothie Read more]]> KYM’S SUPERCHARGED GREEN SMOOTHIE

 
Kym's Supercharged Green Smoothie Beat PCOS 10 Week Program
This incredibly micronutrient-dense green smoothie is my go-to drink literally every single day of the week! It will give you a ton of energy as well as most of the vitamins, minerals, essential fatty acids, and fiber you need for the day. Forget expensive supplements (that many times don’t even contain what they claim to), just have this everyday!

I normally double the recipe, which takes me 2 days to get through before I need to make it again. Sometimes I will put less flax milk in it and eat it like a soup. It is a great snack to bring with you to work or keep on hand at home. As an optional ingredient to give your smoothie an extra nutritional boost, add in a tall shot glass of flaxseed!

Make sure you blend well in a high-speed blender to get it as smooth as possible.

Note: this normally takes up your fruit allotment for the day. If you do what I do and make a double “serving” of this recipe it will make approximately 64 fl oz/2L. If you are unable to source flax milk, you can replace it with almond milk.

Kym’s Supercharged Green Smoothie
This incredibly micronutrient-dense green smoothie is my go-to drink literally every single day of the week! It will give you a ton of energy as well as most of the vitamins, minerals, essential fatty acids, and fiber you need for the day. Forget expensive supplements (that many times don’t even contain what they claim to), just have this everyday!

I normally double the recipe, which takes me 2 days to get through before I need to make it again. Sometimes I will put less flax milk in it and eat it like a soup. It is a great snack to bring with you to work or keep on hand at home. As an optional ingredient to give your smoothie an extra nutritional boost, add in a tall shot glass of flaxseed!

Make sure you blend well in a high-speed blender to get it as smooth as possible.

Note: this normally takes up your fruit allotment for the day. If you do what I do and make a double “serving” of this recipe it will make approximately 64 fl oz/2L. If you are unable to source flax milk, you can replace it with almond milk.
Servings2 people
Prep Time10 minutes
Cook Time10 minutes
Ingredients
Pantry
  • 3cup Unsweetened flax milk(or almond milk)
Vegetables
  • 8oz Kale(washed)
  • 7oz Rainbow chard(washed)
  • 3oz Baby spinach(washed)
  • 2 Carrots(cut into bite-sized pieces)
Fruit
  • 1 Tomatoes(diced)
  • 1 Avocado
  • 1 Bananas
  • 1 Apples(cut into bite-sized pieces)
  • 5.3oz Blueberries(fresh or frozen)
Instructions
  1. Remove stems from kale leaves and add all ingredients to a large high-powered blender, placing softer ingredients and liquid down the bottom near the blades.
  2. Blend all ingredients until smooth and enjoy!
  3. If it is too much for you to drink in one sitting, put the leftovers in the fridge and enjoy later in the day.
]]> https://meals.kymcampbell.com/recipe/kyms-supercharged-green-smoothie/feed/ 0