62 complete recipes
The Recipe Library
Every recipe below is written for one serving and doubles or quadruples cleanly for batch cooking. Every ingredient is organic and every fish is wild-caught. There is no tilapia, no shellfish, and no pork anywhere in this library. Nutrition figures are estimates, not laboratory measurements.
Meal 1 — the morning meal (16 recipes)
Island Thyme Scrambled Eggs with Callaloo and Sweet Potato
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 2 large organic eggs
- 2 organic egg whites
- 1 cup organic callaloo or collard greens, chopped
- 1/2 cup organic sweet potato, peeled and diced small
- 2 organic scallions, thinly sliced
- 1 clove organic garlic, minced
- 1 tsp organic fresh thyme leaves
- 1 tbsp organic extra-virgin olive oil
- 1/4 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a nonstick skillet over medium heat and add the diced sweet potato.
- Cover and cook, stirring occasionally, for 6 to 7 minutes until fork-tender.
- Push the sweet potato to one side of the pan, add the garlic and scallion, and saute 1 minute until fragrant.
- Stir in the callaloo and cook 2 minutes until just wilted.
- Whisk the eggs and egg whites with the thyme and a pinch of black pepper, then pour into the skillet.
- Gently fold the eggs with the vegetables over low heat until just set and creamy, about 3 minutes.
- Finish with a squeeze of lime juice and a pinch of salt, then serve warm.
Storage and reheating: Store cooled leftovers in a sealed container in the refrigerator for up to 3 days. Eggs do not freeze well and can turn watery, so plan to eat within that window. Reheat gently in a covered pan only once until steaming hot.
Substitution: Swap callaloo for organic spinach or Swiss chard, and swap sweet potato for organic pumpkin or butternut squash.
Why this fits Kerwin: The soft eggs and fiber-rich greens give Kerwin a satisfying, protein-forward start that is gentle to chew and easy to prep in one skillet for a steady morning.
Nutrition per serving (estimated)
352Calories
24gProtein
28gCarbs
5gFibre
16gFat
290mgSodium
Caribbean Baked Eggs in Roasted Tomato-Pepper Sauce
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 2 large organic eggs
- 1 cup organic crushed tomatoes, no salt added
- 1/2 organic red bell pepper, diced
- 1/4 organic onion, diced
- 1 clove organic garlic, minced
- 1/2 tsp organic ground allspice
- 1 tbsp organic extra-virgin olive oil
- 2 tbsp organic cilantro, chopped
- 1 slice organic whole grain bread, toasted
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a small skillet over medium heat and saute the onion and bell pepper for 4 minutes until softened.
- Add the garlic and allspice and cook 1 minute until fragrant.
- Pour in the crushed tomatoes, season with a pinch of salt and pepper, and simmer 6 minutes until slightly thickened.
- Use a spoon to make two small wells in the sauce and crack an egg into each well.
- Cover the skillet and cook 5 to 6 minutes until the whites are set and the yolks are just firm.
- Scatter the cilantro over the top and serve with the toasted whole grain bread for dipping.
Storage and reheating: Keep the sauce and egg in a sealed container in the refrigerator for up to 3 days; eggs are best eaten within that window rather than frozen. Reheat gently in a covered pan only once until steaming hot, and toast fresh bread when serving.
Substitution: Swap the whole grain bread for organic corn tortillas, and use organic diced canned tomatoes in place of crushed if that is on hand.
Why this fits Kerwin: This warm, saucy egg dish gives Kerwin a hearty, tomato-rich breakfast with fiber and protein that feels indulgent while staying easy on a senior kitchen routine.
Nutrition per serving (estimated)
347Calories
21gProtein
32gCarbs
7gFibre
15gFat
430mgSodium
Ginger-Scallion Poached Eggs over Callaloo and Grilled Plantain
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 2 large organic eggs
- 1 cup organic callaloo or spinach, chopped
- 1/2 cup organic ripe plantain, sliced
- 1 tsp organic fresh ginger, grated
- 2 organic scallions, thinly sliced
- 1 clove organic garlic, minced
- 1 tbsp organic extra-virgin olive oil, divided
- 1/4 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Heat half the olive oil in a nonstick skillet over medium heat and lay in the plantain slices.
- Cook 3 minutes per side until golden and caramelized, then set aside on a plate.
- In the same skillet, warm the remaining oil and saute the ginger, garlic, and scallion for 1 minute.
- Add the callaloo and cook 2 to 3 minutes until wilted, then season with a pinch of salt and pepper.
- Meanwhile, bring a small pot of water to a gentle simmer and poach the eggs 3 minutes each for a soft set.
- Spoon the callaloo onto a plate, top with the poached eggs, and arrange the grilled plantain alongside.
- Finish with a squeeze of lime juice before serving.
Storage and reheating: Cook the plantain and greens fresh each time for best texture; if needed, store cooled greens and plantain in a sealed container in the refrigerator up to 3 days and reheat once until steaming hot. Poached eggs are best made fresh and not held over.
Substitution: Swap plantain for organic sweet potato rounds, and swap callaloo for organic kale if unavailable.
Why this fits Kerwin: The soft poached eggs and naturally sweet plantain give Kerwin a comforting, easy-to-chew plate that supplies steady protein and energy without feeling heavy.
Nutrition per serving (estimated)
342Calories
20gProtein
34gCarbs
6gFibre
14gFat
260mgSodium
Allspice Oatmeal with Warm Mango and Toasted Coconut
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 1/2 cup organic rolled oats
- 1 cup organic unsweetened almond milk
- 1/2 cup organic mango, diced
- 2 tbsp organic unsweetened coconut flakes
- 1 tbsp organic chopped walnuts
- 1/4 cup organic plain low-fat yogurt
- 1/2 tsp organic ground allspice
- 1/4 tsp organic ground cinnamon
- pinch of salt
Method
- Toast the coconut flakes in a dry skillet over medium-low heat for 2 minutes, stirring often, until lightly golden, then set aside.
- In a small saucepan, combine the oats, almond milk, allspice, cinnamon, and a pinch of salt.
- Bring to a gentle simmer over medium heat, stirring occasionally, for 6 to 7 minutes until thickened.
- Meanwhile, warm the diced mango in the same dry skillet for 1 to 2 minutes to soften slightly.
- Spoon the oatmeal into a bowl and top with the warm mango, walnuts, and toasted coconut.
- Finish with a dollop of yogurt on top and serve warm.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in short microwave bursts, adding a splash of almond milk, and reheat only once until steaming hot.
Substitution: Swap mango for organic pineapple or ripe banana, and swap walnuts for organic almonds.
Why this fits Kerwin: A warm bowl of oats with soft mango gives Kerwin gentle, slow-release energy and fiber to start the morning, with a spoonable texture that is easy on the teeth.
Nutrition per serving (estimated)
374Calories
14gProtein
48gCarbs
7gFibre
14gFat
75mgSodium
Savory Ginger-Turmeric Oats with Scallion and Toasted Seeds
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 1/2 cup organic rolled oats
- 1 1/4 cups organic low-sodium vegetable broth
- 1/2 tsp organic ground turmeric
- 1 tsp organic fresh ginger, grated
- 1 clove organic garlic, minced
- 2 organic scallions, thinly sliced
- 2 tbsp organic pumpkin seeds, toasted
- 2 tbsp organic hemp hearts
- 1 tsp organic extra-virgin olive oil
- 1/4 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a small saucepan over medium heat and saute the garlic, ginger, and half the scallion for 1 minute until fragrant.
- Stir in the oats, broth, turmeric, and a pinch of black pepper.
- Bring to a gentle simmer and cook, stirring occasionally, for 6 to 7 minutes until thick and creamy.
- Season with a small pinch of salt and a squeeze of lime juice.
- Spoon into a bowl and top with the pumpkin seeds, hemp hearts, and remaining scallion.
- Serve warm.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of broth or water, reheating only once until steaming hot.
Substitution: Swap vegetable broth for organic chicken broth, and swap pumpkin seeds for organic sunflower seeds.
Why this fits Kerwin: This savory oat bowl leans on ginger, turmeric, and toasted seeds to give Kerwin a filling, protein-boosted alternative to sweet oatmeal that still feels easy and comforting.
Nutrition per serving (estimated)
319Calories
16gProtein
30gCarbs
6gFibre
15gFat
320mgSodium
Steel-Cut Oats with Cinnamon-Stewed Pineapple and Walnuts
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 1/2 cup organic steel-cut oats
- 1 1/2 cups organic low-fat milk
- 1/2 cup organic pineapple, diced
- 1/2 tsp organic ground cinnamon
- 1/4 tsp organic ground ginger
- 2 tbsp organic chopped walnuts
- 1/4 tsp organic vanilla extract
- pinch of salt
Method
- Combine the oats, milk, and a pinch of salt in a small saucepan and bring to a gentle simmer over medium heat.
- Reduce heat to low and cook, stirring occasionally, for 15 to 18 minutes until thick and creamy.
- Meanwhile, warm the diced pineapple in a small skillet with the cinnamon and ginger over medium heat for 4 to 5 minutes until softened and fragrant.
- Stir the vanilla extract into the finished oats.
- Spoon the oats into a bowl and top with the stewed pineapple and walnuts.
- Serve warm.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in short microwave bursts with a splash of milk, reheating only once until steaming hot.
Substitution: Swap pineapple for organic diced peaches, and swap low-fat milk for organic unsweetened oat milk.
Why this fits Kerwin: Slow-cooked steel-cut oats with warm stewed pineapple give Kerwin a hearty, naturally sweet breakfast that provides steady energy and is easy to make ahead for busy mornings.
Nutrition per serving (estimated)
374Calories
12gProtein
50gCarbs
6gFibre
14gFat
70mgSodium
Caribbean Turmeric Tofu Scramble with Sweet Pepper and Scallion
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz organic firm tofu, drained and crumbled
- 1/2 organic bell pepper, diced
- 1/4 organic onion, diced
- 2 organic scallions, sliced
- 1 clove organic garlic, minced
- 1/2 tsp organic ground turmeric
- 1/4 tsp organic smoked paprika
- 1 tbsp organic extra-virgin olive oil
- 1/4 organic lime, juiced
- 1 slice organic whole grain bread, toasted
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a nonstick skillet over medium heat and saute the onion and bell pepper for 3 to 4 minutes until softened.
- Add the garlic and cook 1 minute until fragrant.
- Crumble the tofu into the skillet and sprinkle with turmeric, smoked paprika, a pinch of salt, and black pepper.
- Cook, stirring occasionally, for 5 to 6 minutes until the tofu is heated through and lightly golden.
- Stir in half the scallion and a squeeze of lime juice.
- Plate the scramble, top with the remaining scallion, and serve with the toasted whole grain bread.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days. Reheat in a skillet or microwave, reheating only once until steaming hot; freeze in a sealed container up to 2 months if not eating within 3 days.
Substitution: Swap bell pepper for organic zucchini, and swap whole grain bread for organic corn tortillas.
Why this fits Kerwin: Turmeric and smoked paprika give this plant-based scramble a warm color and savory depth, giving Kerwin a light but protein-rich start that is simple to batch cook.
Nutrition per serving (estimated)
361Calories
23gProtein
29gCarbs
6gFibre
17gFat
320mgSodium
Ginger-Callaloo Tofu Scramble with Tomato
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz organic firm tofu, drained and crumbled
- 1 cup organic callaloo or spinach, chopped
- 1/2 cup organic tomato, diced
- 1 tsp organic fresh ginger, grated
- 2 organic scallions, sliced
- 1 clove organic garlic, minced
- 1/2 cup organic sweet potato, roasted and diced
- 1 tbsp organic extra-virgin olive oil
- 1/4 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a nonstick skillet over medium heat and saute the ginger, garlic, and half the scallion for 1 minute.
- Add the tomato and cook 2 to 3 minutes until it begins to break down.
- Crumble in the tofu and season with a pinch of salt and pepper, stirring to combine.
- Cook 5 minutes, stirring occasionally, until the tofu is heated through.
- Fold in the callaloo and cook 2 minutes until just wilted.
- Serve topped with the remaining scallion, a squeeze of lime, and the roasted sweet potato alongside.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days. Reheat in a skillet or microwave, reheating only once until steaming hot; freeze in a sealed container up to 2 months if not eating within 3 days.
Substitution: Swap callaloo for organic kale or Swiss chard, and swap sweet potato for organic butternut squash.
Why this fits Kerwin: The tomato and ginger add bright, warm flavor to this plant-based scramble, giving Kerwin a filling, fiber-rich plate that supports steady energy through the morning.
Nutrition per serving (estimated)
352Calories
22gProtein
30gCarbs
6gFibre
16gFat
300mgSodium
Grilled Jerk-Spiced Turkey Patties with Sauteed Cabbage and Sweet Potato
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz organic ground turkey breast
- 1/2 tsp organic ground allspice
- 1/4 tsp organic ground cinnamon
- 1 tsp organic fresh thyme leaves
- 1 organic scallion, minced, plus extra for garnish
- 1 clove organic garlic, minced
- 1 1/2 cups organic green cabbage, thinly sliced
- 1/2 cup organic sweet potato, roasted and diced
- 1 tbsp organic extra-virgin olive oil, divided
- 1/4 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- In a bowl, mix the ground turkey with allspice, cinnamon, thyme, minced scallion, garlic, a pinch of salt, and black pepper.
- Shape the mixture into two small patties.
- Warm half the olive oil in a skillet over medium heat and cook the patties 4 to 5 minutes per side until cooked through and no longer pink in the center.
- Remove the patties and set aside; in the same skillet, warm the remaining oil and saute the cabbage for 5 to 6 minutes until tender.
- Season the cabbage with a pinch of salt, pepper, and a squeeze of lime juice.
- Plate the patties with the sauteed cabbage and roasted sweet potato, and garnish with the extra scallion.
Storage and reheating: Store the cooked patties and vegetables in a sealed container in the refrigerator for up to 3 days, or freeze the cooked patties up to 2 months. Reheat only once until steaming hot, at least 165F in the center.
Substitution: Swap ground turkey for organic ground chicken breast, and swap cabbage for organic shredded kale.
Why this fits Kerwin: The warm allspice and thyme give these turkey patties a gently Caribbean character, giving Kerwin a lean-protein plate that batch cooks well and reheats easily.
Nutrition per serving (estimated)
350Calories
30gProtein
26gCarbs
6gFibre
14gFat
340mgSodium
Thyme Chicken Breakfast Hash with Bell Pepper and Onion
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz organic boneless skinless chicken breast, diced small
- 1 cup organic sweet potato, diced small
- 1/2 organic bell pepper, diced
- 1/4 organic onion, diced
- 1 clove organic garlic, minced
- 1 tsp organic fresh thyme leaves
- 1 tbsp organic extra-virgin olive oil
- 1/4 organic lime, juiced
- 1 organic scallion, sliced, for garnish
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a large skillet over medium heat and add the sweet potato.
- Cover and cook, stirring occasionally, for 8 minutes until nearly tender.
- Push the sweet potato to one side and add the chicken, onion, and bell pepper.
- Cook, stirring occasionally, for 8 to 9 minutes until the chicken is cooked through and no longer pink in the center.
- Add the garlic and thyme and cook 1 minute more until fragrant.
- Season with a pinch of salt and pepper and a squeeze of lime juice.
- Garnish with sliced scallion and serve hot.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days, or freeze up to 2 months for longer storage. Reheat only once until steaming hot, at least 165F in the center.
Substitution: Swap chicken breast for organic ground turkey breast, and swap bell pepper for organic zucchini.
Why this fits Kerwin: This one-skillet hash keeps prep simple for Kerwin while giving him lean protein and slow-digesting carbohydrate for steady energy through the morning.
Nutrition per serving (estimated)
357Calories
32gProtein
28gCarbs
5gFibre
13gFat
300mgSodium
Allspice-Ginger Turkey Breakfast Crumble with Callaloo and Grilled Plantain
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz organic ground turkey breast
- 1/2 tsp organic ground allspice
- 1 tsp organic fresh ginger, grated
- 1 clove organic garlic, minced
- 1 tsp organic fresh thyme leaves
- 1 cup organic callaloo or spinach, chopped
- 1/2 cup organic ripe plantain, sliced
- 1 tbsp organic extra-virgin olive oil, divided
- 1/4 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm half the olive oil in a skillet over medium heat and lay in the plantain slices.
- Cook 3 minutes per side until golden, then remove and set aside.
- In the same skillet, warm the remaining oil and add the ground turkey, breaking it into small crumbles.
- Cook 5 to 6 minutes, stirring occasionally, until the turkey is cooked through and no longer pink.
- Stir in the allspice, ginger, garlic, and thyme, and cook 1 minute until fragrant.
- Add the callaloo and cook 2 minutes until wilted, then season with a pinch of salt and pepper.
- Plate the turkey crumble with the grilled plantain and finish with a squeeze of lime juice.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days, or freeze the cooked turkey crumble up to 2 months. Reheat only once until steaming hot, at least 165F in the center.
Substitution: Swap ground turkey for organic ground chicken breast, and swap plantain for organic sweet potato rounds.
Why this fits Kerwin: Warm allspice and ginger bring gentle Caribbean flavor to this lean turkey crumble, giving Kerwin a satisfying protein source alongside naturally sweet plantain for easy energy.
Nutrition per serving (estimated)
369Calories
29gProtein
34gCarbs
6gFibre
13gFat
310mgSodium
Pan-Seared Wild-Caught Salmon with Citrus-Herb Sweet Potato Hash
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz wild-caught salmon fillet
- 1 cup organic sweet potato, diced small
- 1/2 organic bell pepper, diced
- 2 organic scallions, sliced
- 1 clove organic garlic, minced
- 1 tsp organic fresh thyme leaves
- 1 tbsp organic extra-virgin olive oil, divided
- 1/2 organic orange, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm half the olive oil in a skillet over medium heat and add the sweet potato.
- Cover and cook, stirring occasionally, for 8 minutes until nearly tender, then stir in the bell pepper, garlic, and thyme and cook 3 more minutes.
- Season the hash with a pinch of salt and pepper, then transfer to a plate and cover to keep warm.
- Pat the salmon dry and season with a pinch of salt and pepper.
- Warm the remaining oil in the skillet over medium-high heat and sear the salmon 3 to 4 minutes per side until it flakes easily with a fork.
- Plate the salmon over the sweet potato hash, scatter with scallion, and finish with a squeeze of orange juice.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days. Cooked fish is best eaten within that window; if freezing, use within 2 months and reheat only once until steaming hot.
Substitution: Swap salmon for wild-caught trout, and swap orange for organic lime.
Why this fits Kerwin: The citrus brightens the rich salmon and warm hash, giving Kerwin a satisfying, omega-rich plate that feels special yet comes together in one pan.
Nutrition per serving (estimated)
394Calories
28gProtein
30gCarbs
5gFibre
18gFat
280mgSodium
Wild-Caught Cod Breakfast Bowl with Coconut-Lime Rice and Avocado
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz wild-caught cod fillet
- 1/2 cup organic brown rice, cooked
- 1/4 cup organic light coconut milk
- 1/4 organic avocado, sliced
- 1 tsp organic fresh ginger, grated
- 1 clove organic garlic, minced
- 2 organic scallions, sliced
- 2 tbsp organic cilantro, chopped
- 1 tbsp organic extra-virgin olive oil
- 1/2 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm the coconut milk with the cooked brown rice in a small saucepan over low heat for 2 to 3 minutes, stirring to combine, then set aside covered.
- Pat the cod dry and season with a pinch of salt and pepper.
- Warm the olive oil in a skillet over medium heat and saute the ginger and garlic for 30 seconds.
- Add the cod and cook 3 to 4 minutes per side until it flakes easily with a fork.
- Spoon the coconut-lime rice into a bowl and top with the cod, avocado slices, scallion, and cilantro.
- Finish with a squeeze of lime juice and serve.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days; cooked fish and rice are best eaten within that window. If freezing, use within 2 months and reheat only once until steaming hot, adding fresh avocado at serving.
Substitution: Swap cod for wild-caught haddock, and swap brown rice for organic quinoa.
Why this fits Kerwin: The light coconut-lime rice and flaky cod give Kerwin a bright, tropical-tasting bowl with lean protein and gentle fats that support a satisfied, easy morning.
Nutrition per serving (estimated)
392Calories
26gProtein
36gCarbs
6gFibre
16gFat
300mgSodium
Red Lentil and Coconut Breakfast Bowl with Ginger and Lime
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 1/2 cup organic dry red lentils, rinsed
- 3/4 cup organic low-sodium vegetable broth
- 1/4 cup organic light coconut milk
- 1/2 cup organic tomato, diced
- 1 tsp organic fresh ginger, grated
- 1 clove organic garlic, minced
- 1/2 tsp organic ground turmeric
- 2 organic scallions, sliced
- 2 tbsp organic cilantro, chopped
- 1 tbsp organic extra-virgin olive oil
- 1/2 organic lime, juiced
- pinch of black pepper
Method
- Warm the olive oil in a small pot over medium heat and saute the ginger, garlic, and half the scallion for 1 minute until fragrant.
- Stir in the turmeric, tomato, and lentils and cook 1 minute more.
- Add the broth and coconut milk, bring to a gentle simmer, and cook uncovered for 15 to 18 minutes, stirring occasionally, until the lentils are tender and the mixture has thickened.
- Season with a pinch of black pepper and a small pinch of salt if needed.
- Spoon into a bowl and top with the remaining scallion and cilantro.
- Finish with a squeeze of lime juice before serving.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days, or freeze in a sealed container up to 2 months. Reheat only once until steaming hot, adding a splash of broth if thickened.
Substitution: Swap red lentils for organic split peas, and swap coconut milk for organic unsweetened oat milk.
Why this fits Kerwin: This creamy, ginger-warmed lentil bowl gives Kerwin plant protein and plenty of fiber in a spoonable, easy-to-chew form that batch cooks and reheats well all week.
Nutrition per serving (estimated)
364Calories
18gProtein
46gCarbs
10gFibre
12gFat
280mgSodium
Caribbean Black Bean and Sweet Potato Breakfast Bowl with Avocado
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 3/4 cup organic black beans, canned no salt added, rinsed and drained
- 1 cup organic sweet potato, roasted and diced
- 1/4 organic avocado, sliced
- 1/4 organic onion, diced
- 1 clove organic garlic, minced
- 1/2 tsp organic ground cumin
- 2 organic scallions, sliced
- 2 tbsp organic cilantro, chopped
- 1 tbsp organic extra-virgin olive oil
- 1/2 organic lime, juiced
- pinch of black pepper
- pinch of salt
Method
- Warm the olive oil in a skillet over medium heat and saute the onion for 3 minutes until softened.
- Add the garlic and cumin and cook 1 minute until fragrant.
- Stir in the black beans and roasted sweet potato and cook 4 to 5 minutes, stirring occasionally, until heated through.
- Season with a pinch of salt and pepper.
- Spoon into a bowl and top with the avocado, scallion, and cilantro.
- Finish with a squeeze of lime juice before serving.
Storage and reheating: Store in a sealed container in the refrigerator for up to 3 days, or freeze the bean and sweet potato mixture (without avocado) up to 2 months. Reheat only once until steaming hot, and add fresh avocado at serving.
Substitution: Swap black beans for organic pinto beans, and swap sweet potato for organic pumpkin.
Why this fits Kerwin: This hearty bean and sweet potato bowl gives Kerwin plenty of fiber and plant protein in a soft, easy-to-eat form that supports a comfortably full, steady morning.
Nutrition per serving (estimated)
378Calories
15gProtein
48gCarbs
14gFibre
14gFat
320mgSodium
Tropical Fruit and Toasted Nut Breakfast Bowl with Coconut Yogurt
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 3/4 cup organic plain coconut yogurt, unsweetened
- 1/2 cup organic papaya, diced
- 1/2 cup organic pineapple, diced
- 1/2 organic banana, sliced
- 2 tbsp organic almonds, toasted and chopped
- 1 tbsp organic unsweetened coconut flakes, toasted
- 1/4 tsp organic ground cinnamon
- 1/4 organic lime, zested
Method
- Toast the almonds and coconut flakes in a dry skillet over medium-low heat for 2 to 3 minutes, stirring often, until lightly golden.
- Spoon the coconut yogurt into a bowl.
- Arrange the papaya, pineapple, and banana over the yogurt.
- Sprinkle with the toasted almonds and coconut flakes.
- Dust with cinnamon and lime zest just before serving.
Storage and reheating: Best assembled fresh; if needed, store the cut fruit and yogurt separately in sealed containers in the refrigerator for up to 3 days and assemble just before eating. Do not freeze, as the texture of the fruit and yogurt will suffer.
Substitution: Swap papaya for organic mango, and swap coconut yogurt for organic plain low-fat dairy yogurt.
Why this fits Kerwin: This no-cook fruit and nut bowl gives Kerwin a bright, refreshing option on low-energy mornings, with yogurt for protein and toasted nuts for lasting satisfaction.
Nutrition per serving (estimated)
368Calories
14gProtein
42gCarbs
7gFibre
16gFat
70mgSodium
Meal 2 — the early dinner, finished before 3:00 PM (32 recipes)
Jerk-Spiced Baked Salmon with Sweet Potato Mash & Steamed Callaloo
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught salmon fillet
- 1.5 cups organic sweet potato, peeled and cubed
- 2 cups organic callaloo (or collard greens), chopped
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 1 organic scallion, sliced
- 1 tsp organic dried thyme
- 0.25 tsp organic ground allspice
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a small baking sheet with parchment.
- In a bowl, mash together the garlic, ginger, half the scallion, thyme, allspice, half the lime juice, and 1 teaspoon of the olive oil to make a wet rub.
- Pat the salmon dry, rub it all over with the jerk-spice mixture, and place it on the baking sheet.
- Boil the sweet potato cubes in water until fork-tender, about 15 minutes, then drain and mash with the remaining olive oil and a pinch of salt.
- Bake the salmon for 12 to 15 minutes, until it flakes easily with a fork.
- While the salmon bakes, steam the callaloo over a small pot of simmering water for 4 to 5 minutes until just wilted.
- Plate the salmon over the sweet potato mash with the callaloo alongside, finishing with the remaining lime juice and scallion.
- Season lightly with salt and pepper to taste before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap salmon for wild-caught trout or haddock; swap callaloo for organic collard greens, kale, or spinach if unavailable.
Why this fits Kerwin: This plate gives Kerwin a steady dose of protein and fiber from the callaloo and sweet potato, which helps him feel satisfied through the afternoon, and the gentle jerk aromatics keep it flavorful without relying on salt.
Nutrition per serving (estimated)
474Calories
36gProtein
42gCarbs
8gFibre
18gFat
340mgSodium
Ginger-Lime Salmon with Coconut Brown Rice & Charred Cabbage
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught salmon fillet
- 0.33 cup organic brown rice, dry
- 0.25 cup organic light coconut milk
- 1.5 cups organic green cabbage, sliced
- 1 tbsp organic olive oil
- 1 tsp organic fresh ginger, grated
- 1 clove organic garlic, minced
- 1 organic scallion, sliced
- 1 organic lime, juiced
- 0.25 tsp organic ground black pepper
- water
- salt to taste
Method
- Combine the brown rice, coconut milk, and 0.5 cup water in a small pot; bring to a boil, cover, and simmer on low for 25 minutes until tender.
- Meanwhile, pat the salmon dry and season with half the ginger, the garlic, black pepper, and a pinch of salt.
- Heat half the olive oil in a nonstick skillet over medium-high heat and sear the salmon 4 minutes per side until it flakes easily.
- Remove the salmon and set aside; add the remaining olive oil to the same skillet and add the cabbage.
- Cook the cabbage undisturbed for 2 to 3 minutes to let it char lightly, then toss and cook 2 minutes more until just tender-crisp.
- Fluff the coconut rice and stir in the remaining ginger and half the lime juice.
- Plate the rice with the cabbage and salmon on top, and finish with scallion and the remaining lime juice.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap salmon for wild-caught mackerel; swap coconut milk for extra water if a lighter dish is preferred.
Why this fits Kerwin: The coconut rice adds gentle richness while the charred cabbage brings texture and fiber, giving Kerwin a satisfying, easy weeknight plate that batch-cooks well.
Nutrition per serving (estimated)
520Calories
37gProtein
44gCarbs
6gFibre
22gFat
300mgSodium
Herb-Crusted Salmon with Pumpkin Mash & Garlic Green Beans
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught salmon fillet
- 1.5 cups organic calabaza pumpkin, peeled and cubed
- 1.5 cups organic green beans, trimmed
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic fresh thyme leaves
- 1 organic scallion, sliced
- 1 organic lemon, juiced
- 0.25 tsp organic ground nutmeg
- water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Boil the pumpkin cubes in water until fork-tender, about 15 minutes, then drain and mash with half the olive oil, nutmeg, and a pinch of salt.
- Pat the salmon dry, press the thyme leaves and half the garlic onto the flesh side, and place on the baking sheet.
- Bake the salmon for 12 to 15 minutes until it flakes easily with a fork.
- While the salmon bakes, heat the remaining olive oil in a skillet over medium heat and add the remaining garlic and green beans.
- Saute the green beans for 5 to 6 minutes, tossing often, until bright green and tender-crisp.
- Plate the pumpkin mash with green beans and salmon on top, finishing with lemon juice, scallion, and a crack of pepper.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap salmon for wild-caught halibut or cod; swap pumpkin for organic butternut squash if calabaza is unavailable.
Why this fits Kerwin: Bright lemon and thyme keep this dish lively while the pumpkin mash provides a comforting, gentle-on-the-stomach starch that is easy to prepare in bulk for Kerwin's week.
Nutrition per serving (estimated)
458Calories
37gProtein
33gCarbs
8gFibre
20gFat
310mgSodium
Escovitch-Style Cod with Butter Beans & Braised Kale
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught cod fillet
- 0.75 cup organic butter beans, cooked (or canned, rinsed)
- 2 cups organic kale, stemmed and chopped
- 1 tbsp organic olive oil
- 0.5 cup organic red bell pepper, thinly sliced
- 0.5 cup organic yellow onion, thinly sliced
- 1 clove organic garlic, minced
- 2 tbsp organic apple cider vinegar
- 1 organic scotch bonnet or bell pepper, thinly sliced (seeds removed for less heat)
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Pat the cod dry and season lightly with salt and pepper.
- Heat half the olive oil in a nonstick skillet over medium-high heat and cook the cod 3 to 4 minutes per side until opaque and flaky; set aside.
- In the same skillet, add the remaining oil, onion, bell pepper, garlic, and scotch bonnet, and cook 5 minutes until softened.
- Stir in the vinegar and let it simmer 1 minute, then spoon the escovitch vegetables over the cod.
- In a separate small pot, warm the butter beans with a splash of water until heated through.
- In the same pot used for the fish, wilt the kale with a splash of water over medium heat for 4 to 5 minutes until tender.
- Plate the cod topped with escovitch vegetables alongside the butter beans and braised kale.
- Finish with lime juice before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap cod for wild-caught haddock or snapper; swap butter beans for organic cannellini beans.
Why this fits Kerwin: The tangy escovitch vegetables add brightness without heavy sauces, and the butter beans bring plant fiber and protein that help keep Kerwin comfortably full into the evening.
Nutrition per serving (estimated)
452Calories
41gProtein
38gCarbs
10gFibre
14gFat
380mgSodium
Caribbean Herb-Poached Haddock with Quinoa & Roasted Chayote
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught haddock fillet
- 0.33 cup organic quinoa, dry
- 1.5 cups organic chayote (cho cho) squash, cubed
- 1 tbsp organic olive oil
- 2 cloves organic garlic, sliced
- 1 organic scallion, sliced
- 1 tsp organic dried thyme
- 2 organic pimento (allspice) berries, whole
- 1 organic lemon, juiced
- 0.66 cup water
- salt and pepper to taste
Method
- Heat the oven to 400F. Toss the chayote with half the olive oil, salt, and pepper, and roast on a sheet pan for 20 minutes, turning once.
- Rinse the quinoa, then combine with 0.66 cup water in a small pot; bring to a boil, cover, and simmer 12 to 15 minutes until the water is absorbed.
- In a wide skillet, bring a shallow layer of water to a gentle simmer with the garlic, thyme, and pimento berries.
- Add the haddock to the simmering liquid, cover, and poach for 6 to 8 minutes until opaque and flaky.
- Remove the fish carefully with a slotted spatula and drizzle with the remaining olive oil and lemon juice.
- Fluff the quinoa and plate with the roasted chayote and poached haddock.
- Top with scallion and a crack of pepper before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap haddock for wild-caught cod or trout; swap chayote for organic zucchini if unavailable.
Why this fits Kerwin: Gentle poaching keeps the haddock moist and easy to chew, while the quinoa and chayote round out the plate with fiber and steady energy for Kerwin's afternoon.
Nutrition per serving (estimated)
436Calories
39gProtein
40gCarbs
7gFibre
13gFat
260mgSodium
Garlic-Thyme Baked Cod with Rice & Peas & Steamed Okra
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught cod fillet
- 0.33 cup organic brown rice, dry
- 0.33 cup organic kidney beans, cooked (or canned, rinsed)
- 0.25 cup organic light coconut milk
- 1.5 cups organic okra, trimmed and halved
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic dried thyme
- 1 organic scallion, sliced
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Combine the brown rice, kidney beans, coconut milk, half the thyme, and 0.5 cup water in a small pot; bring to a boil, cover, and simmer 25 minutes until the rice is tender.
- Heat the oven to 400F. Pat the cod dry, rub with half the olive oil, remaining thyme, and half the garlic, and place on a lined baking sheet.
- Bake the cod for 12 to 15 minutes until opaque and flaky.
- While the cod bakes, heat the remaining olive oil in a skillet over medium heat and add the remaining garlic and okra.
- Saute the okra for 5 to 6 minutes, stirring frequently, until tender-crisp.
- Fluff the rice and peas and plate with the okra and cod on top.
- Finish with lime juice and scallion before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap cod for wild-caught haddock or snapper; swap kidney beans for organic pigeon peas if available.
Why this fits Kerwin: This classic rice-and-peas plate is familiar and comforting, with enough fiber and protein to help Kerwin stay satisfied through a long, easy afternoon.
Nutrition per serving (estimated)
486Calories
40gProtein
48gCarbs
9gFibre
15gFat
350mgSodium
Escovitch-Style Roasted Snapper with Callaloo Rice
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught red snapper fillet
- 0.33 cup organic brown rice, dry
- 1.5 cups organic callaloo, chopped
- 1 tbsp organic olive oil
- 0.5 cup organic red bell pepper, thinly sliced
- 0.5 cup organic yellow onion, thinly sliced
- 2 cloves organic garlic, minced
- 2 tbsp organic apple cider vinegar
- 1 tsp organic dried thyme
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Cook the brown rice in 0.66 cup water per package method, about 25 minutes, until tender; stir in the chopped callaloo for the last 3 minutes to wilt.
- Pat the snapper dry, season with thyme, salt, and pepper, and place on the baking sheet.
- Roast the snapper for 15 to 18 minutes until it flakes easily with a fork.
- Meanwhile, heat the olive oil in a skillet over medium heat and cook the onion, bell pepper, and garlic for 5 minutes until softened.
- Stir in the vinegar and simmer 1 minute to make the escovitch topping.
- Fluff the callaloo rice and plate with the snapper on top, spooning the escovitch vegetables over the fish.
- Finish with lime juice before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap snapper for wild-caught grouper-style white fish such as haddock; swap callaloo for organic spinach.
Why this fits Kerwin: The tangy pickled-style vegetables add bright flavor without extra salt, and the callaloo rice makes this an easy one-pan plate for Kerwin to prep ahead.
Nutrition per serving (estimated)
462Calories
40gProtein
44gCarbs
6gFibre
14gFat
330mgSodium
Whole-Spice Baked Snapper with Sweet Potato & Sauteed Cabbage
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught red snapper fillet
- 1.5 cups organic sweet potato, peeled and cubed
- 1.5 cups organic green cabbage, shredded
- 0.25 cup organic carrot, shredded
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 0.25 tsp organic ground allspice
- 1 organic scallion, sliced
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Toss the sweet potato cubes with half the olive oil, salt, and pepper, and roast on the sheet pan for 25 to 30 minutes, turning once.
- Pat the snapper dry, rub with ginger, half the garlic, allspice, salt, and pepper, and add to the baking sheet for the last 15 minutes of roasting.
- While the fish and potato roast, heat the remaining olive oil in a skillet over medium heat and add the remaining garlic, cabbage, and carrot.
- Saute the cabbage mixture for 6 to 7 minutes, stirring often, until tender-crisp.
- Plate the roasted sweet potato and cabbage with the snapper on top.
- Finish with lime juice and scallion before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap snapper for wild-caught mackerel or trout; swap sweet potato for organic pumpkin if preferred.
Why this fits Kerwin: Warm allspice and ginger give this simple roasted plate a Caribbean lift, and the fiber-rich cabbage and sweet potato help keep Kerwin comfortably full.
Nutrition per serving (estimated)
468Calories
39gProtein
46gCarbs
8gFibre
15gFat
300mgSodium
Pan-Seared Mackerel with Rice & Pigeon Peas & Cucumber Salad
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz wild-caught mackerel fillet
- 0.33 cup organic brown rice, dry
- 0.33 cup organic pigeon peas, cooked (or canned, rinsed)
- 1 cup organic cucumber, sliced
- 0.25 cup organic red onion, thinly sliced
- 1 tbsp organic olive oil
- 1 clove organic garlic, minced
- 1 tsp organic dried thyme
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Combine the brown rice, pigeon peas, thyme, and 0.66 cup water in a small pot; bring to a boil, cover, and simmer 25 minutes until tender.
- Toss the cucumber and red onion with half the lime juice, a pinch of salt, and pepper, and set aside to marinate.
- Pat the mackerel dry and season with salt, pepper, and the garlic.
- Heat the olive oil in a nonstick skillet over medium-high heat and sear the mackerel skin-side down for 3 to 4 minutes.
- Flip and cook 2 to 3 minutes more until just cooked through.
- Fluff the rice and peas and plate with the mackerel on top and cucumber salad alongside.
- Finish with the remaining lime juice before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap mackerel for wild-caught sardines or salmon; swap pigeon peas for organic black-eyed peas.
Why this fits Kerwin: The cool cucumber salad balances the richness of the mackerel, and the fiber from the peas and rice helps Kerwin feel satisfied through the rest of the day.
Nutrition per serving (estimated)
494Calories
36gProtein
44gCarbs
8gFibre
20gFat
290mgSodium
Grilled Sardines with Roasted Plantain & Tomato-Scallion Salad
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz wild-caught sardine fillets
- 1 organic ripe plantain, sliced
- 1 cup organic tomato, diced
- 2 organic scallions, sliced
- 1.5 tbsp organic olive oil
- 1 clove organic garlic, minced
- 1 tsp organic fresh thyme leaves
- 1 organic lime, juiced
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Toss the plantain slices with half the olive oil, salt, and pepper, and roast for 18 to 20 minutes, turning once, until golden and tender.
- Toss the tomato and scallion with the remaining olive oil, garlic, half the lime juice, a pinch of salt, and pepper to make the salad.
- Pat the sardines dry and season with thyme, salt, and pepper.
- Heat a nonstick skillet over medium-high heat and sear the sardines 2 to 3 minutes per side until just cooked through.
- Plate the roasted plantain with the tomato-scallion salad and sardines on top.
- Finish with the remaining lime juice before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap sardines for wild-caught mackerel; swap ripe plantain for organic sweet potato if preferred.
Why this fits Kerwin: Sardines are naturally rich and satisfying in a small portion, and the sweet roasted plantain with a bright tomato salad keeps this plate simple and Caribbean-warm for Kerwin.
Nutrition per serving (estimated)
486Calories
32gProtein
44gCarbs
6gFibre
20gFat
260mgSodium
Almond-Herb Trout with Quinoa Pilaf & Roasted Carrots
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught trout fillet
- 0.33 cup organic quinoa, dry
- 1.5 cups organic carrots, sliced on the diagonal
- 1.5 tbsp organic olive oil
- 2 tbsp organic sliced almonds
- 1 clove organic garlic, minced
- 1 tsp organic fresh parsley, chopped
- 1 organic lemon, juiced
- 0.66 cup water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Toss the carrots with half the olive oil, salt, and pepper, and roast for 20 to 22 minutes, turning once, until tender and lightly browned.
- Rinse the quinoa, then combine with 0.66 cup water in a small pot; bring to a boil, cover, and simmer 12 to 15 minutes until the water is absorbed.
- Pat the trout dry, season with salt and pepper, and sprinkle the almonds and garlic over the flesh side, pressing gently to adhere.
- Heat the remaining olive oil in a nonstick skillet over medium heat and cook the trout, almond-side up, for 4 minutes, then carefully flip and cook 3 to 4 minutes more.
- Fluff the quinoa with parsley and half the lemon juice.
- Plate the quinoa with roasted carrots and the trout on top, finishing with the remaining lemon juice.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap trout for wild-caught salmon or snapper; omit almonds and use extra fresh herbs for a nut-free version.
Why this fits Kerwin: The toasted almond crust gives a satisfying crunch against the tender trout, and the roasted carrots add natural sweetness and fiber to keep Kerwin's plate interesting.
Nutrition per serving (estimated)
512Calories
38gProtein
40gCarbs
7gFibre
22gFat
250mgSodium
Citrus-Herb Halibut with Coconut Cauliflower Rice & Steamed Broccoli
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz wild-caught halibut fillet
- 2 cups organic cauliflower rice
- 2 tbsp organic light coconut milk
- 1.5 cups organic broccoli florets
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic dried thyme
- 1 organic orange, juiced
- 1 organic lime, juiced
- water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Pat the halibut dry, season with thyme, salt, and pepper, and drizzle with half the orange and lime juice.
- Roast the halibut for 14 to 16 minutes until it flakes easily with a fork.
- While the fish roasts, steam the broccoli over a small pot of simmering water for 4 to 5 minutes until tender-crisp.
- Heat the olive oil in a skillet over medium heat and add the garlic and cauliflower rice.
- Stir in the coconut milk and cook 4 to 5 minutes, stirring often, until the cauliflower rice is tender.
- Plate the coconut cauliflower rice with broccoli and halibut on top.
- Finish with the remaining citrus juice before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap halibut for wild-caught cod or snapper; swap cauliflower rice for organic brown rice for a heartier plate.
Why this fits Kerwin: This lighter, citrus-forward plate leans on plenty of vegetables while still giving Kerwin a solid serving of protein, which is helpful on days he wants something easy and less heavy.
Nutrition per serving (estimated)
398Calories
40gProtein
22gCarbs
7gFibre
16gFat
280mgSodium
Turkey & Pumpkin Stew with Brown Rice
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic ground turkey (93% lean)
- 0.33 cup organic brown rice, dry
- 1 cup organic calabaza pumpkin, cubed
- 0.5 cup organic carrot, sliced
- 0.25 cup organic yellow onion, diced
- 1 clove organic garlic, minced
- 1 tsp organic olive oil
- 1 tsp organic dried thyme
- 2 organic pimento (allspice) berries, whole
- 1 cup organic low-sodium vegetable broth
- 1 organic scallion, sliced
- water
- salt and pepper to taste
Method
- Cook the brown rice in 0.66 cup water per package method, about 25 minutes, until tender; set aside.
- Heat the olive oil in a medium pot over medium-high heat and brown the ground turkey, breaking it up with a spoon, about 5 minutes.
- Add the onion and garlic and cook 2 to 3 minutes until fragrant.
- Stir in the pumpkin, carrot, thyme, pimento berries, and vegetable broth, and bring to a simmer.
- Cover and cook 15 to 18 minutes, stirring occasionally, until the pumpkin and carrot are tender and the stew has thickened slightly.
- Season with salt and pepper to taste, and remove the pimento berries.
- Spoon the stew over the brown rice and top with scallion before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap ground turkey for organic turkey breast, cubed; swap pumpkin for organic butternut squash.
Why this fits Kerwin: This warm, one-pot stew is gentle to chew and easy to batch cook, giving Kerwin a hearty, satisfying plate with steady protein and fiber for the rest of the day.
Nutrition per serving (estimated)
468Calories
37gProtein
46gCarbs
7gFibre
14gFat
380mgSodium
Herb-Roasted Turkey Breast with Sweet Potato Mash & Sauteed Callaloo
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz organic turkey breast, boneless
- 1.5 cups organic sweet potato, peeled and cubed
- 2 cups organic callaloo, chopped
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic dried thyme
- 1 organic scallion, sliced
- 1 organic lime, juiced
- 0.25 tsp organic ground allspice
- water
- salt and pepper to taste
Method
- Heat the oven to 400F and line a baking sheet with parchment.
- Pat the turkey breast dry and rub with half the olive oil, half the garlic, thyme, allspice, salt, and pepper.
- Roast the turkey breast for 22 to 25 minutes, until it reaches an internal temperature of 165F, then rest 5 minutes before slicing.
- While the turkey roasts, boil the sweet potato cubes in water until fork-tender, about 15 minutes, then drain and mash with a pinch of salt.
- Heat the remaining olive oil in a skillet over medium heat and add the remaining garlic and callaloo.
- Saute the callaloo for 4 to 5 minutes until just wilted.
- Plate the sliced turkey with the sweet potato mash and callaloo, finishing with lime juice and scallion.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap turkey breast for organic ground turkey formed into a patty; swap callaloo for organic collard greens.
Why this fits Kerwin: Lean turkey breast keeps this plate light while still filling, and the warm allspice and thyme give it a gentle Caribbean character that is easy for Kerwin to prepare ahead.
Nutrition per serving (estimated)
462Calories
42gProtein
42gCarbs
7gFibre
14gFat
320mgSodium
Turkey Meatballs in Tomato-Thyme Sauce with Brown Rice & Green Beans
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic ground turkey (93% lean)
- 0.33 cup organic brown rice, dry
- 1.5 cups organic green beans, trimmed
- 1 cup organic crushed tomatoes, no salt added
- 0.25 cup organic yellow onion, finely diced
- 2 cloves organic garlic, minced
- 1 tbsp organic olive oil
- 1 tsp organic dried thyme
- 1 organic egg, beaten
- 1 organic scallion, sliced
- water
- salt and pepper to taste
Method
- Cook the brown rice in 0.66 cup water per package method, about 25 minutes, until tender.
- In a bowl, combine the ground turkey, egg, half the onion, half the garlic, half the thyme, salt, and pepper, and form into 4 small meatballs.
- Heat half the olive oil in a skillet over medium heat and brown the meatballs on all sides, about 5 minutes total.
- Add the remaining onion, garlic, thyme, and crushed tomatoes to the skillet, cover, and simmer 12 to 15 minutes until the meatballs are cooked through.
- Meanwhile, steam the green beans over a small pot of simmering water for 5 to 6 minutes until tender-crisp.
- Toss the green beans with the remaining olive oil, salt, and pepper.
- Plate the brown rice with the meatballs and tomato sauce, and the green beans alongside.
- Top with scallion before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap the egg binder for 2 tablespoons organic ground flaxseed mixed with 2 tablespoons water; swap crushed tomatoes for fresh organic diced tomatoes.
Why this fits Kerwin: This comforting, saucy plate reheats well for batch prep, and the combination of lean turkey and fiber-rich beans and green beans helps Kerwin stay satisfied into the evening.
Nutrition per serving (estimated)
498Calories
38gProtein
44gCarbs
8gFibre
19gFat
340mgSodium
Jerk Turkey & Vegetable Skillet with Butter Beans
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic turkey breast, cut into strips
- 0.75 cup organic butter beans, cooked (or canned, rinsed)
- 1 cup organic red bell pepper, sliced
- 1 cup organic zucchini, sliced
- 0.25 cup organic yellow onion, sliced
- 1 tbsp organic olive oil
- 2 cloves organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 1 tsp organic dried thyme
- 0.25 tsp organic ground allspice
- 1 organic lime, juiced
- 1 organic scallion, sliced
- salt and pepper to taste
Method
- Pat the turkey strips dry and toss with the ginger, half the garlic, thyme, allspice, salt, and pepper.
- Heat half the olive oil in a large skillet over medium-high heat and cook the turkey strips for 5 to 6 minutes, stirring occasionally, until browned and cooked through; set aside.
- Add the remaining olive oil to the skillet with the onion, bell pepper, and zucchini, and cook 5 to 6 minutes until tender-crisp.
- Stir in the remaining garlic and the butter beans, and cook 2 minutes more until warmed through.
- Return the turkey to the skillet and toss everything together.
- Finish with lime juice and scallion before serving.
Storage and reheating: Store cooled leftovers in a sealed airtight container in the refrigerator for up to 3 days. For longer storage, portion and freeze in a sealed container for up to 2 months. Thaw in the refrigerator overnight and reheat only once, until steaming hot throughout, before serving.
Substitution: Swap turkey breast for organic ground turkey; swap butter beans for organic chickpeas.
Why this fits Kerwin: This quick one-skillet meal is generous with vegetables and beans for fiber, and the warm jerk-style seasoning keeps it flavorful and satisfying without added salt for Kerwin.
Nutrition per serving (estimated)
442Calories
39gProtein
36gCarbs
9gFibre
15gFat
300mgSodium
Brown-Stew Chicken with Thyme and Butter Beans
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic boneless skinless chicken thigh, cut into chunks
- 1 tsp organic olive oil
- 0.5 cup organic yellow onion, sliced
- 1 clove organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 1 sprig organic fresh thyme
- 2 whole organic pimento (allspice) berries
- 0.5 cup organic carrot, sliced
- 0.75 cup organic butter beans, cooked
- 1 cup organic low-sodium chicken broth
- 2 organic scallions, sliced
- 0.33 cup organic brown rice, dry
- salt and black pepper to taste
Method
- Cook the brown rice according to package directions and set aside covered.
- Season chicken chunks with a pinch of salt and pepper and let sit 10 minutes.
- Heat olive oil in a heavy pot over medium heat and brown the chicken on all sides, about 5 minutes.
- Add onion, garlic, ginger, thyme, and pimento berries; cook until onion softens, about 4 minutes.
- Stir in the carrot and broth, bring to a gentle simmer, cover, and cook 20 minutes until chicken is tender.
- Stir in the butter beans and simmer uncovered 5 minutes to thicken slightly.
- Remove the thyme sprig and pimento berries, stir in scallions, and spoon over the rice to serve.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap butter beans for organic cannellini beans; if chicken thigh is unavailable, use organic boneless chicken breast, cut smaller to stay tender.
Why this fits Kerwin: This stewed chicken is fall-apart tender and the butter beans add fiber and staying power, so Kerwin feels satisfied through the afternoon. It batches easily and reheats beautifully for an easy senior-friendly dinner.
Nutrition per serving (estimated)
486Calories
40gProtein
50gCarbs
10gFibre
14gFat
390mgSodium
Jerk-Spiced Baked Chicken Thighs with Roasted Sweet Potato and Steamed Callaloo
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic boneless skinless chicken thigh
- 1 tsp organic olive oil
- 1 tsp organic dried thyme
- 0.5 tsp organic ground allspice
- 0.25 tsp organic ground ginger
- 1 clove organic garlic, minced
- 1 tsp organic lime juice
- 1 cup organic sweet potato, cubed
- 2 cups organic callaloo (or collard greens), chopped
- 1 tsp organic coconut oil
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Preheat oven to 400 F and line a baking sheet.
- Whisk olive oil, thyme, allspice, ground ginger, garlic, lime juice, salt and pepper into a paste and rub over the chicken thighs.
- Toss the sweet potato cubes with a little of the paste and spread on the baking sheet alongside the chicken.
- Roast 30 to 35 minutes, turning the chicken once, until it reaches 165 F and the sweet potato is fork-tender.
- While the chicken roasts, warm the coconut oil in a skillet and wilt the callaloo with the scallions for 4 to 5 minutes.
- Season the callaloo lightly with salt and pepper.
- Plate the chicken with the roasted sweet potato and callaloo.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Use organic collard greens or spinach if callaloo is unavailable; swap sweet potato for organic pumpkin.
Why this fits Kerwin: Warm jerk spices and tender roasted sweet potato give Kerwin a flavorful, satisfying plate without any fuss at the stove. The lean protein and fiber-rich callaloo help keep him comfortably full into the evening.
Nutrition per serving (estimated)
435Calories
39gProtein
36gCarbs
8gFibre
15gFat
340mgSodium
Chicken and Pumpkin Soup with Sweet Potato and Thyme
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz organic boneless skinless chicken breast, cubed
- 1 tsp organic olive oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 1 cup organic pumpkin (calabaza), cubed
- 0.5 cup organic sweet potato, cubed
- 0.5 cup organic carrot, sliced
- 2 cups organic low-sodium chicken broth
- 1 sprig organic fresh thyme
- 2 organic scallions, sliced
- 1 tsp organic lime juice
- salt and black pepper to taste
Method
- Heat olive oil in a soup pot and saute the onion and garlic until fragrant, about 3 minutes.
- Add the chicken and cook, stirring, until lightly seared on the outside.
- Stir in the pumpkin, sweet potato, carrot, broth, and thyme sprig.
- Bring to a boil, then reduce heat and simmer 25 minutes until the vegetables and chicken are tender.
- Remove the thyme sprig and use a spoon to lightly mash some of the pumpkin against the pot to thicken the broth.
- Stir in the scallions and lime juice.
- Season with salt and pepper and serve hot.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Substitute organic butternut squash for pumpkin; organic chicken thigh works in place of breast for a richer soup.
Why this fits Kerwin: A soft, spoonable soup that is gentle to chew and easy to portion ahead, giving Kerwin a comforting, protein-rich bowl on a low-energy day. The pumpkin and sweet potato add natural sweetness and fiber.
Nutrition per serving (estimated)
369Calories
34gProtein
38gCarbs
7gFibre
9gFat
360mgSodium
Ginger-Lime Chicken with Caribbean Rice and Peas
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic boneless skinless chicken thigh, sliced
- 1 tsp organic olive oil
- 1 tbsp organic fresh ginger, grated
- 1 clove organic garlic, minced
- 1 tbsp organic lime juice
- 0.33 cup organic brown rice, dry
- 0.5 cup organic kidney beans, cooked
- 0.25 cup organic coconut milk
- 1 sprig organic fresh thyme
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Cook the brown rice according to package directions.
- In a small bowl, combine ginger, garlic, and lime juice; toss with the sliced chicken and let marinate 10 minutes.
- Heat olive oil in a skillet over medium-high heat and cook the chicken until browned and cooked through, about 8 minutes.
- In a small pot, warm the kidney beans with the coconut milk, thyme, and half the scallions for 5 minutes.
- Stir the cooked rice into the beans to make rice and peas.
- Spoon the rice and beans onto a plate and top with the chicken.
- Garnish with the remaining scallions and serve.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap kidney beans for organic pigeon peas; light coconut milk can replace regular for a lighter dish.
Why this fits Kerwin: Bright ginger and lime keep this chicken lively, while the rice and beans provide steady, satisfying carbohydrates and fiber for Kerwin's afternoon. It is a classic Caribbean-warm combination that reheats well from the freezer.
Nutrition per serving (estimated)
491Calories
41gProtein
48gCarbs
9gFibre
15gFat
310mgSodium
Curry Chicken with Potato, Carrot and Brown Rice
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic boneless skinless chicken thigh, cubed
- 1 tsp organic olive oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 1.5 tsp organic curry powder
- 0.5 cup organic potato, cubed
- 0.5 cup organic carrot, sliced
- 1 cup organic low-sodium chicken broth
- 0.33 cup organic brown rice, dry
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Cook the brown rice according to package directions.
- Heat olive oil in a pot and saute onion and garlic until soft, about 3 minutes.
- Stir in ginger and curry powder and toast for 30 seconds until fragrant.
- Add the chicken and cook, stirring, until lightly browned on all sides.
- Add the potato, carrot, and broth; bring to a simmer.
- Cover and cook 20 minutes until the chicken and vegetables are tender and the sauce has thickened.
- Stir in scallions, season with salt and pepper, and serve over the brown rice.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Use organic sweet potato in place of potato; organic chicken breast can replace thigh for a leaner dish.
Why this fits Kerwin: A mild, aromatic curry that is easy on the jaw and the stove, giving Kerwin a cozy, filling plate with tender chicken and vegetables. The brown rice adds fiber and helps him feel satisfied for hours.
Nutrition per serving (estimated)
461Calories
40gProtein
46gCarbs
7gFibre
13gFat
380mgSodium
Beef and Butternut Squash Stew with Thyme
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic lean grass-fed beef stew meat, cubed
- 1 tsp organic olive oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 1 cup organic butternut squash, cubed
- 0.5 cup organic carrot, sliced
- 1.25 cups organic low-sodium beef broth
- 1 sprig organic fresh thyme
- 1 tbsp organic tomato paste
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Pat the beef dry and season with salt and pepper.
- Heat olive oil in a heavy pot over medium-high heat and brown the beef on all sides, about 6 minutes; remove and set aside.
- Add onion and garlic to the pot and cook until softened, about 3 minutes.
- Stir in the tomato paste and cook 1 minute, then return the beef to the pot.
- Add the butternut squash, carrot, broth, and thyme; bring to a simmer.
- Cover and cook 30 to 35 minutes, until the beef is fork-tender.
- Remove the thyme sprig, stir in scallions, and adjust seasoning before serving.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap butternut squash for organic pumpkin; organic beef chuck can replace stew meat.
Why this fits Kerwin: Slow-simmered beef becomes fork-tender here, and the butternut squash adds natural sweetness, fiber, and body to the stew. It is an easy batch-cook dinner that keeps Kerwin satisfied without a lot of active cooking time.
Nutrition per serving (estimated)
408Calories
36gProtein
30gCarbs
6gFibre
16gFat
350mgSodium
Grilled Herb-Citrus Steak with Roasted Plantain and Callaloo
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic lean grass-fed sirloin steak
- 1 tsp organic olive oil
- 2 cloves organic garlic, minced, divided
- 1 tsp organic lime juice
- 1 sprig organic fresh thyme, chopped
- 1 organic ripe plantain, sliced
- 1 tsp organic coconut oil
- 2 cups organic callaloo (or collard greens), chopped
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Rub the steak with olive oil, half the garlic, lime juice, thyme, salt, and pepper; let sit 10 minutes at room temperature.
- Heat a grill pan or skillet over medium-high heat and cook the steak 3 to 4 minutes per side for medium, then rest 5 minutes before slicing.
- While the steak rests, heat coconut oil in a skillet and cook the plantain slices 2 to 3 minutes per side until golden.
- In the same skillet, wilt the callaloo with the remaining garlic and scallions for 4 to 5 minutes.
- Season the callaloo lightly with salt and pepper.
- Slice the steak against the grain and plate with the roasted plantain and callaloo.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Use organic flank steak in place of sirloin; green banana can replace plantain if a less sweet side is preferred.
Why this fits Kerwin: Quick-cooking and full of citrus-herb flavor, this steak plate gives Kerwin a satisfying protein portion paired with naturally sweet plantain and iron-rich greens. It is simple enough for a weekday senior-friendly kitchen.
Nutrition per serving (estimated)
432Calories
38gProtein
34gCarbs
6gFibre
16gFat
300mgSodium
Beef, Red Bean and Root Vegetable Soup
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 4 oz organic lean grass-fed ground beef
- 1 tsp organic olive oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 0.5 cup organic carrot, sliced
- 0.5 cup organic sweet potato, cubed
- 0.5 cup organic red kidney beans, cooked
- 1.5 cups organic low-sodium beef broth
- 1 sprig organic fresh thyme
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Heat olive oil in a soup pot and brown the ground beef, breaking it up, about 5 minutes; drain excess fat.
- Add onion and garlic and cook until softened, about 3 minutes.
- Stir in the carrot, sweet potato, kidney beans, broth, and thyme.
- Bring to a boil, then reduce heat and simmer 25 minutes until the vegetables are tender.
- Remove the thyme sprig and stir in the scallions.
- Season with salt and pepper and serve hot.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap ground beef for organic lean ground turkey if preferred; organic black beans work in place of kidney beans.
Why this fits Kerwin: This hearty soup turns lean ground beef and beans into a warming, fiber-rich bowl that is gentle to eat and simple to reheat. It is an easy make-ahead option that keeps Kerwin comfortably full into the evening.
Nutrition per serving (estimated)
384Calories
33gProtein
36gCarbs
9gFibre
12gFat
370mgSodium
Caribbean-Spiced Tofu with Coconut-Braised Cabbage and Brown Rice
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 6 oz organic extra-firm tofu, pressed and cubed
- 1 tsp organic coconut oil
- 0.5 tsp organic ground allspice
- 0.5 tsp organic dried thyme
- 1 clove organic garlic, minced
- 2 cups organic green cabbage, shredded
- 0.25 cup organic coconut milk
- 0.33 cup organic brown rice, dry
- 1 tsp organic lime juice
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Cook the brown rice according to package directions.
- Toss the tofu cubes with allspice, thyme, salt, and pepper.
- Heat coconut oil in a skillet over medium-high heat and pan-fry the tofu until golden on most sides, about 8 minutes; set aside.
- In the same skillet, add garlic and cabbage and cook 3 minutes until beginning to soften.
- Pour in the coconut milk and simmer 5 to 6 minutes until the cabbage is tender.
- Return the tofu to the skillet, add lime juice, and toss gently to combine.
- Stir in scallions and serve over the brown rice.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap tofu for organic tempeh, steamed 5 minutes before searing; organic napa cabbage can replace green cabbage.
Why this fits Kerwin: Golden pan-seared tofu and coconut-braised cabbage bring gentle Caribbean warmth and plant protein to Kerwin's plate, with brown rice for lasting fullness. It is a soft, easy-to-chew dinner that batches well.
Nutrition per serving (estimated)
416Calories
24gProtein
44gCarbs
8gFibre
16gFat
260mgSodium
Ginger-Scallion Tempeh Stir-Fry with Broccoli and Quinoa
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic tempeh, sliced
- 1 tsp organic sesame oil
- 1 tbsp organic fresh ginger, minced
- 2 cloves organic garlic, minced
- 3 organic scallions, sliced
- 2 cups organic broccoli florets
- 1 tbsp organic low-sodium tamari
- 1 tsp organic lime juice
- 0.33 cup organic quinoa, dry
- salt and black pepper to taste
Method
- Cook the quinoa according to package directions.
- Steam or blanch the broccoli florets 3 to 4 minutes until bright green and just tender; set aside.
- Heat oil in a skillet or wok over medium-high heat and pan-fry the tempeh slices until golden, about 3 minutes per side.
- Push the tempeh aside and add ginger, garlic, and half the scallions; stir-fry 30 seconds until fragrant.
- Add the broccoli, tamari, and lime juice, and toss everything together for 2 minutes.
- Season with black pepper and a little salt if needed.
- Serve over the quinoa topped with remaining scallions.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap tamari for organic coconut aminos to lower sodium further; organic snap peas can replace broccoli.
Why this fits Kerwin: A quick stir-fry that keeps tempeh's protein and fiber front and center, brightened with ginger and scallion. It is an easy, fast-cooking plate for Kerwin on days when energy is low.
Nutrition per serving (estimated)
407Calories
28gProtein
40gCarbs
9gFibre
15gFat
420mgSodium
Baked Jerk Tempeh with Roasted Sweet Potato and Green Beans
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 5 oz organic tempeh, sliced
- 1 tsp organic olive oil
- 1 tsp organic dried thyme
- 0.5 tsp organic ground allspice
- 0.25 tsp organic ground ginger
- 1 clove organic garlic, minced
- 1 tsp organic lime juice
- 1 cup organic sweet potato, cubed
- 1.5 cups organic green beans, trimmed
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Preheat oven to 400 F and line a baking sheet.
- Whisk olive oil, thyme, allspice, ground ginger, garlic, lime juice, salt, and pepper into a marinade.
- Toss the tempeh slices and sweet potato cubes separately with the marinade and spread both on the baking sheet.
- Roast 20 minutes, then add the green beans to the sheet and roast 10 more minutes until everything is tender and lightly browned.
- Toss once halfway through cooking for even color.
- Plate the tempeh with the roasted sweet potato and green beans.
- Top with scallions before serving.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Use organic tofu in place of tempeh; organic snap peas can be swapped for green beans.
Why this fits Kerwin: Baked instead of fried, this tempeh plate is easy on the kitchen and keeps its warm jerk flavor without added fuss. The roasted sweet potato and green beans round it out with fiber to help Kerwin stay satisfied.
Nutrition per serving (estimated)
385Calories
25gProtein
42gCarbs
9gFibre
13gFat
250mgSodium
Red Lentil and Callaloo Soup with Coconut and Thyme
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 0.5 cup organic red lentils, dry, rinsed
- 1 tsp organic coconut oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 1.5 cups organic low-sodium vegetable broth
- 0.25 cup organic coconut milk
- 1 sprig organic fresh thyme
- 1.5 cups organic callaloo (or spinach), chopped
- 1 tsp organic lime juice
- salt and black pepper to taste
Method
- Heat coconut oil in a soup pot and saute onion, garlic, and ginger until fragrant, about 3 minutes.
- Add the rinsed lentils, broth, and thyme sprig; bring to a boil.
- Reduce heat and simmer, partially covered, 18 to 20 minutes until the lentils are soft and beginning to break down.
- Stir in the coconut milk and callaloo and simmer 5 more minutes until the greens are wilted.
- Remove the thyme sprig.
- Stir in lime juice and season with salt and pepper.
- Serve hot as a hearty stand-alone bowl.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap callaloo for organic spinach or collard greens; organic green or brown lentils can replace red lentils with a longer simmer.
Why this fits Kerwin: A soft, simmered lentil soup that is gentle to eat and naturally creamy, giving Kerwin plant protein and fiber in one comforting bowl. It freezes and reheats especially well for busy weeks.
Nutrition per serving (estimated)
345Calories
20gProtein
46gCarbs
12gFibre
9gFat
330mgSodium
Coconut-Stewed Kidney Beans with Sweet Potato and Spinach
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 0.75 cup organic red kidney beans, cooked
- 1 tsp organic coconut oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 1 tsp organic fresh thyme, chopped
- 0.5 tsp organic ground allspice
- 1 cup organic sweet potato, cubed
- 0.5 cup organic coconut milk
- 1.5 cups organic spinach, chopped
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Heat coconut oil in a pot and saute onion and garlic until softened, about 3 minutes.
- Stir in thyme and allspice and cook 30 seconds until fragrant.
- Add the sweet potato, kidney beans, and coconut milk; bring to a gentle simmer.
- Cover and cook 15 to 18 minutes until the sweet potato is tender and the sauce has thickened slightly.
- Stir in the spinach and cook 2 minutes until wilted.
- Stir in scallions and season with salt and pepper.
- Serve hot as a filling stand-alone bowl.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap kidney beans for organic pinto beans; organic kale can replace spinach for a heartier green.
Why this fits Kerwin: Coconut milk gives this bean stew a silky richness while the sweet potato and spinach add fiber and color. It is a simple, mostly hands-off dinner that keeps Kerwin satisfied through a low-energy afternoon.
Nutrition per serving (estimated)
360Calories
15gProtein
48gCarbs
13gFibre
12gFat
280mgSodium
Black-Eyed Pea and Vegetable Curry with Brown Rice
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 0.75 cup organic black-eyed peas, cooked
- 1 tsp organic olive oil
- 0.5 cup organic onion, diced
- 1 clove organic garlic, minced
- 1 tsp organic fresh ginger, grated
- 1.5 tsp organic curry powder
- 0.5 cup organic carrot, sliced
- 0.5 cup organic bell pepper, sliced
- 0.75 cup organic low-sodium vegetable broth
- 0.33 cup organic brown rice, dry
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Cook the brown rice according to package directions.
- Heat olive oil in a pot and saute onion and garlic until softened, about 3 minutes.
- Stir in ginger and curry powder and toast 30 seconds until fragrant.
- Add carrot, bell pepper, black-eyed peas, and broth; bring to a simmer.
- Cover and cook 15 to 18 minutes until the vegetables are tender and the sauce has thickened.
- Stir in scallions and season with salt and pepper.
- Serve the curry over the brown rice.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap black-eyed peas for organic chickpeas; organic zucchini can replace bell pepper.
Why this fits Kerwin: A mildly spiced curry where black-eyed peas and vegetables come together over brown rice for a filling, fiber-forward plate. It is easy to batch and reheats well for Kerwin's early dinners.
Nutrition per serving (estimated)
361Calories
18gProtein
52gCarbs
11gFibre
9gFat
300mgSodium
Roasted Root Vegetable Plate with Avocado and Brown Rice
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 1 cup organic sweet potato, cubed
- 1 cup organic carrot, sliced
- 1 cup organic beet, cubed
- 1 tsp organic olive oil
- 0.5 tsp organic dried thyme
- 1 clove organic garlic, minced
- 0.33 cup organic brown rice, dry
- 0.5 organic avocado, sliced
- 1 tsp organic lime juice
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Preheat oven to 400 F and line a baking sheet.
- Toss the sweet potato, carrot, and beet with olive oil, thyme, garlic, salt, and pepper.
- Spread the vegetables on the baking sheet and roast 30 to 35 minutes, turning once, until tender and lightly caramelized.
- Meanwhile, cook the brown rice according to package directions.
- Toss the sliced avocado with lime juice.
- Plate the brown rice with the roasted vegetables and avocado.
- Scatter scallions over the top and serve.
Storage and reheating: Refrigerate the roasted vegetables and rice in a sealed airtight container for up to 3 days, or freeze in a sealed container for up to 3 months. Add fresh avocado just before serving, as it does not freeze or store well. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap beet for organic golden beet or parsnip; organic quinoa can replace brown rice.
Why this fits Kerwin: Roasting brings out natural sweetness in the root vegetables, and the avocado adds a creamy finish that makes this all-vegetable plate feel indulgent while staying simple to prepare. Kerwin gets fiber and steady energy from the brown rice alongside the vegetables.
Nutrition per serving (estimated)
412Calories
9gProtein
58gCarbs
14gFibre
16gFat
190mgSodium
Steamed Callaloo and Roasted Provision Plate with Coconut-Lime Dressing
Yield: Makes 1 serving; doubles or quadruples cleanly for batch prep
Ingredients
- 1 cup organic yellow yam, cubed
- 1 organic ripe plantain, sliced
- 1 tsp organic coconut oil
- 2 cups organic callaloo (or collard greens), chopped
- 1 clove organic garlic, minced
- 2 tbsp organic coconut milk
- 1 tsp organic lime juice
- 0.5 tsp organic fresh thyme, chopped
- 2 organic scallions, sliced
- salt and black pepper to taste
Method
- Bring a pot of water to a boil and cook the yam until fork-tender, about 20 minutes; drain.
- While the yam cooks, heat half the coconut oil in a skillet and pan-fry the plantain slices 2 to 3 minutes per side until golden.
- In the same skillet, heat the remaining coconut oil and wilt the callaloo with garlic and thyme for 4 to 5 minutes.
- Whisk the coconut milk and lime juice together to make a light dressing.
- Plate the boiled yam, plantain, and callaloo together.
- Drizzle with the coconut-lime dressing and scatter scallions on top.
- Season with a little salt and pepper before serving.
Storage and reheating: Refrigerate in a sealed airtight container for up to 3 days. For longer storage, freeze in a sealed container for up to 3 months. Reheat only once, until steaming hot throughout, before serving.
Substitution: Swap yellow yam for organic boiled green banana or organic cassava; organic collard greens can replace callaloo.
Why this fits Kerwin: Boiled provision, sweet plantain, and wilted callaloo make a classic, comforting Caribbean-style plate with a light coconut-lime dressing. It is simple, mostly hands-off, and gives Kerwin a satisfying, fiber-rich vegetable dinner.
Nutrition per serving (estimated)
370Calories
8gProtein
62gCarbs
10gFibre
10gFat
170mgSodium
Optional items — inside the eating window only (14 recipes)
These are optional modifications, not a third meal. They belong inside the eating window, alongside or between your two meals, and the window still closes at 3:00 PM. Skipping all of them changes nothing about the plan.
Ginger and Lime Morning Infusion
Yield: Makes 1 serving; the tea base scales to a 4-cup pitcher
Ingredients
- 1 tbsp organic fresh ginger, sliced thin
- 2 cups water
- 1 tbsp organic lime juice
- 1 tsp organic honey
- 1 wedge organic lime, for garnish
Method
- Bring the water to a gentle simmer in a small saucepan.
- Add the ginger slices and simmer for 5 minutes.
- Remove from heat and stir in the lime juice and honey.
- Strain into a cup and garnish with the lime wedge; serve warm.
Storage and reheating: Cool completely and refrigerate in a covered pitcher up to 3 days; reheat gently once if serving warm again, or enjoy cold.
Substitution: Swap lime for organic lemon juice; use organic maple syrup in place of honey if preferred.
Why this fits Kerwin: This warm infusion is a completely optional sip for Kerwin to enjoy within his two-meal eating window, adding bright ginger-lime flavor and light hydration without becoming a third meal.
Nutrition per serving (estimated)
24Calories
0gProtein
6gCarbs
0gFibre
0gFat
2mgSodium
Iced Hibiscus and Mint Cooler
Yield: Makes 1 serving; the tea base scales to a 4-cup pitcher
Ingredients
- 2 cups water
- 1 tbsp organic dried hibiscus flowers
- 4 organic fresh mint leaves
- 1 tsp organic honey
- ice cubes as needed
Method
- Bring the water to a boil and remove from heat.
- Add the hibiscus flowers and steep for 8 minutes.
- Strain and stir in the honey while still warm, then let cool.
- Pour over ice and top with the mint leaves before serving.
Storage and reheating: Refrigerate in a covered pitcher up to 3 days; serve cold, no reheating needed.
Substitution: Swap dried hibiscus for organic chamomile flowers; use organic agave in place of honey.
Why this fits Kerwin: An entirely optional cooler for Kerwin to sip within his eating window, offering tart hibiscus flavor, a hint of mint, and refreshing hydration.
Nutrition per serving (estimated)
20Calories
0gProtein
5gCarbs
0gFibre
0gFat
2mgSodium
Warm Chamomile and Lemon Tea
Yield: Makes 1 serving
Ingredients
- 1 cup water
- 1 organic chamomile tea bag
- 1 tsp organic lemon juice
- 1 tsp organic honey
Method
- Bring the water to a boil.
- Pour over the chamomile tea bag and steep for 5 minutes.
- Remove the tea bag and stir in the lemon juice and honey.
- Serve warm.
Storage and reheating: Best enjoyed fresh; if making ahead, refrigerate covered up to 3 days and reheat gently once.
Substitution: Swap chamomile for organic green tea; use organic lime juice instead of lemon.
Why this fits Kerwin: A purely optional warm tea for Kerwin within his eating window, offering a gentle floral flavor and a small hydration break.
Nutrition per serving (estimated)
20Calories
0gProtein
5gCarbs
0gFibre
0gFat
2mgSodium
Iced Green Tea with Peach
Yield: Makes 1 serving
Ingredients
- 1 cup water
- 1 organic green tea bag
- 1/4 cup organic peach, diced
- ice cubes as needed
Method
- Bring the water to just below boiling and pour over the tea bag.
- Steep for 3 minutes, then remove the tea bag and let cool.
- Stir in the diced peach.
- Pour over ice to serve.
Storage and reheating: Refrigerate in a covered pitcher up to 3 days; serve cold.
Substitution: Swap peach for organic sliced strawberries; use organic decaffeinated green tea if preferred.
Why this fits Kerwin: An optional iced tea for Kerwin to enjoy within his eating window, pairing light green tea with a touch of peach sweetness and refreshing hydration.
Nutrition per serving (estimated)
16Calories
0gProtein
4gCarbs
1gFibre
0gFat
1mgSodium
Cucumber and Mint Infused Water
Yield: Makes 1 serving; scales to a 4-cup pitcher
Ingredients
- 2 cups water
- 1/4 cup organic cucumber, sliced thin
- 4 organic fresh mint leaves
- ice cubes as needed
Method
- Combine the water, cucumber slices, and mint leaves in a pitcher or glass.
- Refrigerate for at least 1 hour to let the flavors infuse.
- Add ice just before serving.
- Sip within the eating window as a light refreshment.
Storage and reheating: Refrigerate in a covered pitcher up to 3 days.
Substitution: Swap cucumber for organic thin-sliced lemon; use organic basil leaves instead of mint.
Why this fits Kerwin: A simple optional infused water for Kerwin to sip within his eating window, adding light cucumber-mint flavor to make his water more enjoyable.
Nutrition per serving (estimated)
0Calories
0gProtein
0gCarbs
0gFibre
0gFat
0mgSodium
Orange and Rosemary Infused Water
Yield: Makes 1 serving; scales to a 4-cup pitcher
Ingredients
- 2 cups water
- 1/4 cup organic orange, sliced
- 1 organic fresh rosemary sprig
- ice cubes as needed
Method
- Combine the water, orange slices, and rosemary sprig in a pitcher.
- Refrigerate for at least 1 hour to infuse.
- Add ice before serving.
- Enjoy within the eating window as a light refreshment.
Storage and reheating: Refrigerate in a covered pitcher up to 3 days.
Substitution: Swap orange for organic grapefruit slices; use organic fresh thyme instead of rosemary.
Why this fits Kerwin: A light optional infused water for Kerwin within his eating window, offering a bright citrus aroma and an easy way to enjoy more hydration.
Nutrition per serving (estimated)
4Calories
0gProtein
1gCarbs
0gFibre
0gFat
0mgSodium
Rainbow Carrot and Celery Sticks with Herbed Yogurt Dip
Yield: Makes 1 serving
Ingredients
- 1/2 cup organic carrot, cut into sticks
- 1/2 cup organic celery, cut into sticks
- 1/4 cup organic plain yogurt
- 1 tsp organic fresh dill, chopped
- 1/2 tsp organic lemon juice
- pinch salt
Method
- Cut the carrot and celery into evenly sized sticks.
- Stir the yogurt, dill, lemon juice, and a pinch of salt together in a small bowl.
- Arrange the vegetable sticks around the dip.
- Serve chilled.
Storage and reheating: Keep cut vegetables and dip in separate sealed containers, refrigerated up to 3 days.
Substitution: Swap celery for organic cucumber spears; use organic dairy-free yogurt if preferred.
Why this fits Kerwin: An optional crunchy vegetable side for Kerwin within his eating window, adding fresh crunch, hydration, and a little protein from the yogurt dip.
Nutrition per serving (estimated)
65Calories
4gProtein
10gCarbs
3gFibre
1gFat
90mgSodium
Bell Pepper Strips with Avocado-Lime Dip
Yield: Makes 1 serving
Ingredients
- 1 cup organic bell pepper, sliced into strips
- 1/2 organic avocado
- 1 tbsp organic lime juice
- 1 tbsp organic fresh cilantro, chopped
- pinch salt
Method
- Slice the bell peppers into strips.
- Mash the avocado with the lime juice, cilantro, and a pinch of salt.
- Spoon the dip into a small bowl and surround with the pepper strips.
- Serve right away for the best texture.
Storage and reheating: Store dip and pepper strips separately in sealed containers, refrigerated up to 3 days; press plastic wrap directly on the dip's surface to reduce browning.
Substitution: Swap the avocado dip for organic hummus; use organic cucumber spears instead of bell pepper.
Why this fits Kerwin: An optional creamy dip with crisp pepper strips for Kerwin within his eating window, offering colorful crunch and a bit of fiber for enjoyment.
Nutrition per serving (estimated)
151Calories
1gProtein
12gCarbs
7gFibre
11gFat
60mgSodium
Cherry Tomato and Cucumber Bites with Basil Yogurt Dip
Yield: Makes 1 serving
Ingredients
- 1/2 cup organic cherry tomatoes, halved
- 1/2 cup organic cucumber, sliced
- 1/4 cup organic plain yogurt
- 1 tbsp organic fresh basil, chopped
- pinch salt
Method
- Halve the cherry tomatoes and slice the cucumber.
- Stir the yogurt, basil, and a pinch of salt together in a small bowl.
- Arrange the tomatoes and cucumber around the dip.
- Serve chilled.
Storage and reheating: Keep vegetables and dip in separate sealed containers, refrigerated up to 3 days.
Substitution: Swap basil for organic fresh chives; use organic dairy-free yogurt if preferred.
Why this fits Kerwin: An optional light vegetable bite for Kerwin within his eating window, providing juicy crunch, hydration, and a small amount of protein from the dip.
Nutrition per serving (estimated)
65Calories
4gProtein
10gCarbs
3gFibre
1gFat
70mgSodium
Apple Slices with Cinnamon Almond Butter
Yield: Makes 1 serving
Ingredients
- 1 organic apple, sliced
- 1 tbsp organic almond butter
- 1/4 tsp organic cinnamon
- 1 tsp organic lemon juice
Method
- Slice the apple and toss lightly with the lemon juice to prevent browning.
- Stir the cinnamon into the almond butter.
- Arrange the apple slices on a plate with the almond butter for dipping.
- Serve right away for the crispest texture.
Storage and reheating: Store apple slices tossed with lemon juice in a sealed container refrigerated up to 3 days; keep almond butter separate.
Substitution: Swap almond butter for organic sunflower seed butter; use organic pear instead of apple.
Why this fits Kerwin: An optional sweet and crunchy bite for Kerwin within his eating window, pairing crisp apple with a small amount of protein and fiber from the almond butter.
Nutrition per serving (estimated)
189Calories
3gProtein
24gCarbs
5gFibre
9gFat
2mgSodium
Pear and Walnut Bites
Yield: Makes 1 serving
Ingredients
- 1 organic pear, sliced
- 2 tbsp organic walnuts, chopped
- 1/2 tsp organic honey
- 1/8 tsp organic cinnamon
Method
- Slice the pear into thin wedges.
- Sprinkle the chopped walnuts over the pear slices.
- Drizzle lightly with honey and dust with cinnamon.
- Serve chilled or at room temperature.
Storage and reheating: Store in a sealed container refrigerated up to 3 days; the pear may soften slightly.
Substitution: Swap walnuts for organic pecans; use organic apple instead of pear.
Why this fits Kerwin: An optional fruit-and-nut bite for Kerwin to enjoy within his eating window, combining juicy pear with crunchy walnuts for texture and a little fiber.
Nutrition per serving (estimated)
217Calories
2gProtein
32gCarbs
5gFibre
9gFat
1mgSodium
Melon and Pumpkin Seed Cup
Yield: Makes 1 serving
Ingredients
- 1 cup organic cantaloupe, cubed
- 1 tbsp organic pumpkin seeds
- 1 tsp organic fresh mint, chopped
- 1 tsp organic lime juice
Method
- Cube the cantaloupe and place it in a small cup or bowl.
- Sprinkle with the pumpkin seeds and chopped mint.
- Squeeze the lime juice over the top.
- Serve chilled.
Storage and reheating: Store in a sealed container refrigerated up to 3 days; add the pumpkin seeds just before serving to keep them crisp.
Substitution: Swap cantaloupe for organic honeydew melon; use organic sunflower seeds instead of pumpkin seeds.
Why this fits Kerwin: A light optional fruit cup for Kerwin within his eating window, offering juicy melon, a pleasant seed crunch, and a small amount of fiber.
Nutrition per serving (estimated)
100Calories
2gProtein
14gCarbs
2gFibre
4gFat
5mgSodium
Soft-Boiled Egg Plate with Paprika and Chives
Yield: Makes 1 serving
Ingredients
- 2 organic eggs
- 1/4 tsp organic paprika
- 1 tsp organic fresh chives, chopped
- pinch salt and pepper
Method
- Place the eggs in a small pot and cover with water.
- Bring to a boil, then reduce heat and simmer for 6 to 7 minutes.
- Transfer to an ice bath, then peel and halve the eggs.
- Arrange on a plate and sprinkle with paprika, chives, salt, and pepper.
Storage and reheating: Peeled eggs keep refrigerated in a sealed container up to 3 days; enjoy cold or let sit briefly at room temperature before serving.
Substitution: Swap chives for organic sliced scallion greens; simmer a few minutes longer for a firmer, hard-boiled texture.
Why this fits Kerwin: An optional small protein bite for Kerwin within his eating window, offering satisfying protein and simple savory flavor without becoming a third meal.
Nutrition per serving (estimated)
142Calories
12gProtein
1gCarbs
0gFibre
10gFat
150mgSodium
Lemony White Bean Dip with Cucumber Rounds
Yield: Makes 1 serving
Ingredients
- 1/2 cup organic canned white beans, no salt added, drained and rinsed
- 1 tbsp organic olive oil
- 1 tbsp organic lemon juice
- 1 clove organic garlic
- 1 cup organic cucumber, sliced into rounds
- pinch salt
Method
- Combine the white beans, olive oil, lemon juice, and garlic in a food processor or bowl.
- Mash or blend until mostly smooth, adding a splash of water if needed.
- Season with a pinch of salt.
- Serve the dip alongside the cucumber rounds.
Storage and reheating: Store dip and cucumber rounds in separate sealed containers, refrigerated up to 3 days.
Substitution: Swap white beans for organic chickpeas; use organic bell pepper strips instead of cucumber.
Why this fits Kerwin: An optional bean-based bite for Kerwin within his eating window, providing plant protein and fiber along with bright lemon flavor and crisp cucumber.
Nutrition per serving (estimated)
238Calories
7gProtein
21gCarbs
7gFibre
14gFat
60mgSodium
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