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Prep Time
5 minutes

Prep Notes
By keeping boxed bone broth, canned beans, a variety of spices, and always a few fresh veggies in the fridge, you are always able to create a quick & nourishing soup. If your pantry is not up to date, take the time to fill it properly. Reach out to Leah for a full "Healthy Pantry List" or consider a "Pantry Purification" with Leah.

Cooking Time
5 minutes

Yields
4 servings

Ingredients

• A large box of store bought bone broth

• A handful of leafy greens

• 1 T chia seed or flax meal

• 1 T ACV

• 1 cup fresh mushrooms

• 1 tsp ground turmeric

• Dash of black pepper and salt

• 1 T nutritional yeast

• Add other ingredients of your choosing such a hard boiled egg, raw carrots, cooked quinoa

Directions

Combine ingredients in a pot and heat. Serve!

Prep Time
2 minutes

Prep Notes
Main ingredients are apple cider vinegar, water and cinnamon. All other ingredients, and amounts, are optional. Most detox drinks are considered an "EEEEEW" drink. This drink actually tastes refreshing, once you get that pucker out of the way. I actually prefer it to apple cider this time of year and my body feels wonderful after I treat myself to it!

Yields
1 serving

Ingredients

• 1 cup warm or hot water

• 2 T ACV (unfiltered apple cider vinegar –I love Bragg)

• 2 T fresh squeezed lemon

• 1 tsp ground ginger

• ¼ tsp ground cinnamon

• Pinch of cayenne pepper

• Pinch of pink Himalayan seasalt

• OPTIONAL ½ tsp local honey (or try Manuka honey for a more concentrated menthol taste if you are fighting a cold)

Directions

Fill a mug with all ingredients except water. Heat up water and add to ingredients. Stir and enjoy. 

Credit
Chia Leah
www.chialeah.com

Prep Time
10 minutes

Prep Notes
Years back, I made this for a meal-train when a good friend had a baby. Her husband called it “that better-than-Chipotle thing.” It’s now my go-to meal delivery becauseit is filling, healthy, and tastes even better the next day and the next… I double or triple this recipe. It makes for awesome leftovers!

Cooking Time
20 minutes to cook quinoa

Yields
4 servings

Ingredients

• 2 tsp grated lime zest

• 2 Tbsp fresh lime juice

• 2 Tbsp olive oil

• 1 tsp honey

• 1 cup quinoa (uncooked)

• 1 (14- to15-ounce) can black beans, rinsed and drained

• 2 medium tomatoes, diced, or pint of cherry tomatoes cut in half

• 4 scallions,chopped

• ¼ cup chopped fresh cilantro

• ½ cup organic thawed frozen/canned/fresh corn***

• ½ avocado diced (add this right when serving)

• Salt & Pepper

• Optional: add 1 tsp ground cumin to the dressing

Directions

1. Cook quinoa. Use directions from the box. Fluff with a fork when finished. Set aside.

2. Whisk together grated lime zest,fresh lime juice, olive oil and honey = dressing (optional add ground cumin).

3. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste. Let sit overnight for extra flavor to come out!

4. This is an excellent choice for a“meatless Monday” dinner. Quinoa and black beans provide an excellent source of protein and fiber. It is satiating without meat. That said, for the family member who requests more, add grilled chicken, chopped flank steak or cocktail shrimp.

*Substitute rice, whole grainpasta or grain of your choice

***Corn is a grain, NOT a vegetable. It is not high in nutrient density so add for color or just leave out.  

Prep Time
10 minutes

Prep Notes
Bean Soaking Time: 4-8 hours

Cooking Time
40 minutes

Yields
4 servings

Ingredients

• 1 cup black-eyed peas

• 2-3 cups water

• 1 tbsp whole grain or dijon mustard

• juice of 1/2 lime

• 1 tbsp apple cider vinegar

• 2 tbsps extra virgin olive oil

• 1/3 cup sun-dried tomatoes, finely chopped

• 1/4 cup parsley, diced

• 1/2 tsp sea salt, or more to taste

• lettuce, arugula or spinach leaves (optional)

Directions

1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.

2. Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.

3. Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.

4. In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.

Prep Time
10 min.

Prep Notes
This is a fabulous grab-and-go that will shake up your family breakfast routine. Spending a total of 35 minutes on these muffins, (including the 25 minute baking time) is worth every second for the time saved on a busy morning. These freeze well — double the batch! Eggs and quinoa provide an excellent source of protein, veggies give you essential vitamins & fiber, and they taste delicious. Make it a lunch: 2 Savory Breakfast Muffins atop a huge bed of lettuce with vinegar & olive oil dressing. Delicious!  

Parchment muffin liners or reusable silicone muffin liners (BP-free) are a must — order on Amazon or find at specialty stores

Ingredients:

• 6 eggs

• ½ tsp salt

• ¼ tsp pepper

• 1 T chia seed or flaxmeal

• 1 cup cooked quinoa

• ½ cup sundried tomatoes (drained & chopped)

• ½ cup feta cheese (optional)

• ¼ cup chopped yellow or white onion

• ½ cup chopped fresh spinach

Directions:

Preheat oven to 350.

Cook quinoa per directions on package.
Whisk eggs with salt & pepper.
Add chia seed, quinoa, sundried tomatoes, feta, onion, spinach. Mix. 
Pour evenly into muffin liners.
Bake 25 minutes and let cool.
Individually wrap in saran or foil and store in freezer. 

Cooking Time
25 min.

Yields
12 muffins