Recipe Box

Crockpot Freezer Meals

crockpot freezer meals

Well with baby #4 on it’s way in our house saving time and still cooking healthy homemade meals is HIGH on our priority list.  So this past weekend we set aside sometime to freeze down some quick snacks and whole meals.  Here is 2 really easy meals to prep ahead of time and pull out of the freezer for a crockpot meal when you need it. Basically add all the ingredients to the zip lock bag, shake and mix together, seal and freeze.  When you are ready throw the bag on the counter for an hour to defrost and then empty into the crockpot, VOILA! Easy meal on those not so easy days of juggling life with kids!!!

Cilantro Lime Chicken:
4 chicken breasts
1 small red onion diced
1/3 C Cilantro
juice of 1 lime & freeze.
Throw in crockpot on HIGH for 5-6hrs.

Hawaiian BBQ Chicken
4 chicken breasts
2 Cups BBQ sauce
2 C pineapple chunks
4 cloves garlic black pepper & freeze!
Throw in crockpot 4-6hrs on high.

Serve over cauli-rice, rice, quinoa, or in a wrap.

CROCKPOT – Rotisserie Chicken & Gravy

Looking for a budget friendly easy meal.  Here is one we use in our house.

It will take you 5 minutes to make with only 3 ingredients.

Included as well is a super easy and way healthier gravy recipe. 


3-4 LB whole Chicken, washed

2 tsp sea salt

1 tsp pepper

1/2 onion, chopped

3-4 potatoes, diced

6-7 medium carrots, peeled & sliced in half length wise

2-3 garlic cloves

1 Cup chicken broth


Place the washed, whole chicken in crockpot, and add onions, and salt.
Cover and cook on LOW for 10 hrs or on HIGH for 8 hrs.

2-3 hrs prior to the chicken being done, throw in all the chopped up vegetables.

Now comes the gravy…

Once the vegetables are cooked through, place all the dripping from the chicken in a high speed blender (or vitamix), 1/2 Cup – 3/4 Cup of vegetables (the starch from the potatoes will help thicken the gravy), and 1 cup of chicken broth, blend until pureed.

Pour into a saucepan, and bring to a boil. Add salt & pepper if desired, and reduce to simmer until slightly thickened.
That’s it!

*If you find that the gravy is too thin, it means that you need to add a couple more potatoes to the blender to thicken it, or you can use arrowroot powder (gluten free thickener) to thicken it. We haven’t had this issue yet though!

On another note…this is a GREAT opportunity to make bone broth. At the end of dinner, throw the leftover bones etc BACK into the crockpot, fill with water and whatever spices or veggies you want. Cover & set it on low for 18 hrs, as the longer you cook it for, the MORE health benefits to it.

Use it for a batch of Chicken soup the next day OR throw it into the freezer for another time!


Lemon and Garlic Roasted Cauliflower

Roasted veggies are king in our house! … full of flavor and easy to prepare! This cauliflower is a perfect complement to any curry dish. (but good as a side for plenty other options as well) It’s simple to prepare with only 5 ingredients!
We often make huge batches for dinner and leftovers!


1 head of Cauliflower, chopped
1/4 Cup avocado oil (or olive)
1 tsp garlic powder
1 tsp sea salt
Juice of 1 fresh lemon

Preheat oven to 500 degrees.
Line a large baking sheet with parchment paper.
Cut up the cauliflower in small pieces, removing the large stems. Place in large mixing bowl.
Toss with garlic powder and sea salt.

Squeeze lemon juice(watch for seeds), toss to combine, and spread cauliflower on baking sheet.

Drizzle oil over cauliflower and place in oven(uncovered).
Cook for 30 minutes total and voila!


Orange Cashew Chicken

Jen put this together on a saturday night…thinking she had a bit more time to cook…forgetting we had to rush out the door to church for 5pm. It was pretty impressive to see it come together quickly with minimal effort, and less than 30 minutes! Really tasty, and incredibly filling!!
Throw in some toasted cashews and topped with green onions…you won’t be disappointed in this. Trust me. I served it over cauli-rice. This recipe is freely enjoyed by people in our 30 Day Flip programs.

For the sauce:

1/2 Cup water
Zest from 1 orange
1 Cup FRESH squeezed orange juice(not from the carton)
1/4 Cup coconut aminos
1/2 tsp ground ginger
1/4 tsp crushed red-pepper flakes
2 TBSP arrowroot powder

For the chicken:

1 TBSP coconut oil
2 pounds boneless, skinless chicken breasts, thighs or a combination
sea salt, to taste
1/2 Cup whole raw cashews
1/4 Cup green onions, thinly sliced


Prepare the sauce first, so the chicken can be quickly dressed once fully cooked.

In a saucepan combine all the sauce ingredients except for the arrowroot powder and bring to a gentle boil over medium-high heat.
Whisk well to incorporate the ground ginger and to make sure there are no clumps.
Once the sauce bubbles, turn off the heat and whisk in the arrowroot powder (this will thicken the sauce).
Cover and leave it on the warm burner while the chicken is ready.

For the chicken, heat a large skillet and add coconut oil.  Allow it to melt.
In the meantime, prepare the chicken by cutting into bite size pieces. Season with sea salt. Place the chicken in the hot skillet (single layer) to sear. Leave the chicken for 3-5 minutes and turn the pieces over to cook the other side and continue cooking 3-5 minutes.

Once the chicken is cooked, drain any excess juices from the pan, and pour in the orange sauce and add the toasted cashews. Toss the chicken and cashews in the sauce until evenly combined. Let it simmer over medium heat to thicken the sauce again (about 3 minutes). Serve over cauli-rice and top with sliced green onions!


Baked Onion Rings (flour/gluten free)


This dairy free, flour free, onion ring has a lot more nutritional value and makes for a fun side at your next meal OR you can add them as a topping on your next burger.  Our kids ate them up and ask for more, which is always a bonus at meal time in our house.
1 Yellow onion, sliced
4 tsp smoked paprika
2 tsp garlic powder
1/2 tsp cayenne pepper
1 1/2 tsp sea salt
1 1/2 Cups Almond flour
2 eggs whisked

Preheat oven to 400 degrees
While oven is preheating, slice the onion.
In 1 bowl mix the eggs and in another bowl combine all spices and almond flour.
Take each onion slice(individually) soak in eggs, and then coat in spice mixture.
Place on parchment lined baking sheet and bake for 20 minutes flipping once at the 10 minute mark.

Coconut Lime ‘Rice’ (psst it’s really cauliflower)

In your 30 day flip groups one thing we hear a lot of is “OMG that cauliflower rice is off the hook” My response “I know we have made it a bazillion times.” Seriously we have. It is from one of your favorite cookbooks Against All Grain by Danielle Walker.  When you go to make it just trust me double it up.  We have put curry chicken, “burrito”  ingredients, and stir frys on top of this “rice” 

1 Head organic cauliflower, trimmed and cut into florets
2 TBSP coconut oil
1/4 C Coconut milk
1 TBSP chopped cilantro
1 TBSP fresh lime juice
1/4 tsp sea salt
Place the cauliflower in a food processor fitted with the grating attachment and process, until chopped into ‘rice grains’.Pick out any large pieces that passed through the grater. Alternatively, grate the cauliflower with a cheese grater.
*We used our Vitamix for this (only 1 cup at a time on low).
Heat the oil in a large skillet  or wok over med-high heat
Add the riced cauliflower and saute for 5 minutes.
Add the remaining ingredients and continue to cook for 20 minutes until the cauliflower is tender.



Hey Jen Ira’s wife here. Ira asked me to share this recipe with you all.

This recipe tends to be a repeat around our home! Its a go to when we are coaching our groups through the 30 day flip program.  My kids LOVE this, and it keeps us fueled through the morning up until lunch!
We are big fans of sweet potatoes around here…so give this a try and see if it’s something your kids might even enjoy;)

This is a recipe that I HIGHLY recommend that you prepare the night before, store it in a container in your fridge and make sure to double up on this recipe to enjoy it even for the next day or so.

You will need:

3 small-med sweet potatoes/yams
1/4 C olive oil or Coconut oil
2 tsp chili powder (omit if you don’t like spice)
sea salt

2-3 eggs (poached, fried, or scrambled)


Peel sweet potatoes, cut into thin 1 inch slices.
If you have a food processor add the sweet potato so its thinly chopped.

If you do NOT have a food processor, finish cutting the sweet potato into 1 inch thick slices.
Stack a few of the slices together and using a knife, cut into very thin slices, almost like miniature fries.

Heat your oil on LOW in a medium sized frying pan, add the hash and spices.
Mix to coat in oil.
Cover and cook on LOW for about 15-20 minutes. Occasionally stirring.

Top the hash off with 2-3 eggs (however you like to cook them) and for garnish(and extra healthy fats) add some avocado!!

Enjoy, Jen McNamara

Double Chocolate Crispy Frozen Dessert Bars

IT IS HOT here in Kelowna and suppose to be getting even warmer as the weekend gets here. You need a COOL healthy dessert treat option for the weekend don’t you! Well let me tell you, we have got your back! We had these made for us when we had our third baby Josiah 6 weeks ago! (I know crazy it has already been 6 weeks!) My wife has made them a couple more times since then ;)

They are soooo good and perfect for this hot weather.

dessert bars



  • 2 cups rice crisp cereal (use certified gluten-free if necessary)
  • 4 teaspoons unsweetened cocoa powder
  • 2 tablespoons coconut oil, melted
  • 2 1/2 tablespoons brown rice syrup or coconut nectar syrup
  • 1 1/2 cups raw cashews, soaked in water for at least 8 hours
  • 1/2 cup virgin coconut oil, melted
  • 3/4 cup pure maple syrup
  • 2 teaspoons pure vanilla extract
  • 1/3 cup cocoa powder or raw cacao powder
  • 1/3 cup dark chocolate chips, melted
  • 1/2 teaspoon fine-grain sea salt, or to taste


  1. Place cashews in a bowl and cover with 1-inch of water. Let soak for about 8 hours until soft and plump.
  2. Grab an 8-inch square cake pan and line it with 2 pieces of parchment paper, one piece going each way so it’s easy to lift out.
  3. For the crust: In a large bowl, add the rice crisp cereal and cocoa powder. Stir to combine. In a small pot, melt the coconut oil over low heat. Pour the oil and syrup onto the rice crisp and stir very well until combined. If the mixture seems a bit dry you can add another 1/2 tablespoon of syrup and stir again. Spoon the crust mixture into the prepared pan and smooth out. Grab a small piece of parchment paper and use it to press down the crust until packed and even. Place the pan in the freezer so the crust can set while you prepare the filling.
  4. For the filling: Drain and rinse the soaked cashews. In a small pot, melt the coconut oil over low heat. Pour into a high-speed blender. Now add in the  maple syrup and vanilla, followed by the cocoa powder, melted chocolate, fine grain sea salt, and drained cashews. Starting on low, blend the mixture until it comes together and then gradually increase the speed until the mixture is super smooth. If using a Vitamix use the tamper stick to get it going.
  5. Remove crust from freezer and pour on all of the filling. Smooth it out with a spatula and then place the pan back in the freezer (uncovered is fine) for about 3 hours (or longer if desired) until the filling is firm to the touch.
  6. Slice and serve chilled straight from the freezer with a dollop of coconut whipped cream and chopped hazelnuts.
  7. Store leftovers in an air-tight container in the freezer for up to 3 weeks. I like to freeze the slices, then wrap them in tin foil, and place in a sealed glass container for maximum freshness.

Tips: If your blender is having a hard time blending the filling mixture you can try adding a bit more liquid sweetener or melted coconut oil to help things along. Adding a bit of almond milk might be an option too, but I wouldn’t add more than 1/4 cup at most. To make this recipe soy-free, use a soy-free chocolate such as Enjoy Life brand. Looking for a nut-free option for the filling? I haven’t tested one for this particular recipe, but you might want to try out this filling recipe using an avocado-based filling (simply swap the almond milk for a nut-free milk and the peanut butter for sunflower seed butter).

I copied and pasted this recipe from an amazing blog that we use frequently for meals in our home.  You can find more amazing recipes like this at Oh She Glows.



Raw Chocolate Chili Bars

raw chocolate chili barsOne of my avid STEP extraordinaire’s has been known to bring me an awesome healthy treat from time to time.  I asked if I could share the recipe for this chili bar and OH MAN, you are in luck because she said YES.   The combination of chili peppers + cinnamon + chocolate = AMAZING! I shared some of this treat with other people at the gym that day and they have been peddling me ever since to get the recipe.

I made them last night and it took me less then 15 minutes and Noah (my 5 year old) help me dump and stir all the dry ingredients.


2 cups whole almonds

2 cups coconut desiccated (I used shredded unsweetened coconut because we have a bulk size bag)

1/2 cup coconut sugar

2 cups fresh dates

1/4 cup coconut butter (oil)

3/4 cup cacao or cocoa or carob powder

2 tbsp cinnamon

1 tbsp chili flakes (I accidentally used 1 tsp and it did the trick)

1 tsp pink Himalayan or sea salt

1 tbsp vanilla bean (I used liquid vanilla)


1. Pulse almonds in food processor until just roughly chopped. Place in a large bowl.

2. Add coconut, cocoa or carob powder, coconut sugar, cinnamon, salt, and chili flakes to your almonds and combine.

3. Add your vanilla and coconut butter to your dry ingredients and mix with your hands until evenly distributed.

4. Pit your dates, and process in the food processor until you get a paste. It does not have to be totally smooth, just broken down. You may add the juice of an orange if your dates are dry.

5. Mix your dates into the dry mixture until fully combined. You can add more liquid if the mixture does not come together easily (I had to add a tablespoon of water).

6. Line a baking tray with parchment paper. Press your bar mixture into the tray in an even layer. Score your bars.

I stuck them in the freezer for 15 minutes and then transferred them using the parchment paper to a cutting board which made them very easy to cut and portion out. We are also storing them in  the fridge cause the portion is enough that it will take us a couple days to eat them.

Added health bonus: Chili and Cinnamon are known to stoke your metabolism. Cocoa has antioxidant power. Almonds are packed with protein and healthy fat that slow the absorption of sugars into your system. Dates are full of fiber and energy. YEAH for REAL and GOOD food!

Let me know how it turns out for you.

Peanut and Orange Zest BBQ Chicken Kabobs

Peanut and Orange Zest BBQ Chicken KabobsThis past weekend Isla, Noah, and I thoroughly enjoyed celebrating Mom. Jen and I worked together to create an awesome yet simple Mom’s day experience. One of my wife’s love languages is quality time.  Which means that if we as a family want to show her that we love her the best way to do that is to carve out some distraction free time together.  So we started the day with breakfast and then went for coffee on our favorite patio and leisurely strolled along the waterfront in our gorgeous city Kelowna, BC. The day was topped off perfectly with a family BBQ. It was one of those relaxed and satisfying dinners that had you sitting back and sighing a deep breathe of gratitude. I encourage you to plan a family meal together this long weekend. Food means so much more when it is tied to relationship and not guilt. We had reasonable servings of delicious healthy food in good company and I am still smiling at the thought of what an awesome day it was. I posted a picture of our dinner and I promised I would share some of the recipes. SO here it is.


1/2 cup of orange juice

2 tablespoons of orange zest

1/2 cup of all natural peanut butter

2 tablespoons of coconut sugar

1/4 cup of sodium reduced soy sauce

2 teaspoons of fresh finely chopped ginger

4 cloves of minced garlic cloves

1 tsp red pepper flakes

Add 4 cubed uncooked chicken breast to marinade and let stand in refrigerator for up to 8 hour.

After soaking your wooden skewers in water. Skewer the marinated chicken and vegetables of your choice. We use red and orange peppers, onions, and zucchini.

BBQ until chicken is cooked through.

We served the chicken kabob with our absolute hands down favorite salad that is from a friends blog, you can find the recipe here:

Brown Rice Noodle Salad With “Best Ever” Peanut Cilantro Dressing.

Our dessert was lemon tarts (we cheated a little and used store bought pre-made tarts) The lemon filling was homemade from the cookbook you got to buy.  Against All Grain.

mothers day collage