!

15 HEALTHY!
30 MINUTE
RECIPES
!
krista rollins!

JOYFULHEALTHYEATS.COM
serves: 10-12
Southwestern Grilled Salmon Tacos cook time: 20 minutes

1.  In a food processor, add greek yogurt, chipotle pepper, ¼

teaspoon smoked paprika, lime juice, & a pinch of salt.
Blend until smooth.

2.  Next, in a small bowl add pineapple, red pepper, onion,

cilantro, lime juice, and a pinch of salt. Gently toss to mix
all the ingredients.

3.  Heat the grill to medium high heat.

4.  In a small bowl add garlic powder, ½ teaspoon smoked

paprika, sea salt, and ground pepper. Stir together.

5.  Pat salmon dry. Season flesh side of the salmon, rubbing
the season blend in.

6.  Place the salmon on the grill seasoned side down. Grill for
4-5 minutes, or until the salmon releases from the grill. Flip
SOUTHWESTERN SALMON: PINEAPPLE SALSA: and cook the salmon another 4-5 minutes. Remove from the
1.5 lbs. salmon, skin removed 3 cups pineapple, small dices grill and gently fork the salmon apart into chunks.
½ teaspoon garlic powder ½ cup diced red pepper
½ teaspoon smoked paprika ¼ cup diced red onion 7.  Serve the salmon on a lettuce cup, topped with pineapple
½ teaspoon sea salt ¼ cup diced fresh cilantro salsa, avocado slices, and the Chipotle Crema.
¼ teaspoon ground pepper juice of 1 lime
CHIPOTLE CREMA: pinch of salt
5.5 oz. plain greek yogurt TACOS:
1 medium chipotle pepper 2 avocados, sliced
¼ teaspoon smoked paprika 10-12 lettuce cups
juice of 1 lime
pinch of salt
serves: 2
Pan Seared Ribeye with Herb Butter cook time: 30 minutes

1.  Make the Herb Butter: to a small bowl add butter, thyme,
rosemary, salt, and lemon juice. Using a spoon, mix the
ingredients together.

2.  Place butter mixture in a sheet of plastic wrap and roll the
butter into a log. Place in the refrigerator for 20 minutes,
until butter hardens.

3.  Preheat grill to 500 degrees.

4.  Place a large 10" cast iron skillet in the oven. Heat for 5
minutes.

5.  In the meantime season both sides of the ribeye with olive
oil, salt, and pepper.

6.  Remove the cast iron skillet from the oven and place on a
burner set to HIGH heat. Add steaks to the pan and sear for
45 seconds.

7.  Flip the steaks with tongs to sear on the other side for
another 45 seconds.

8.  Immediately place skillet in the oven and cook (at 500
degrees) for 2 minutes. Flip the steaks and cook for another
PAN RIBEYE: HERB BUTTER: 2 minutes on the other side. Remove skillet from the oven.
2 8-10 oz Ribeye 3 tablespoons of butter (softened) (this will be medium rare, if you like it more well down cook
2 tablespoons olive oil 2 teaspoons fresh thyme it another minute on each side
salt & pepper to season 2 teaspoons fresh rosemary
¼ teaspoon salt 9. Cover the skillet with foil and let steaks sit for 2 minutes.
1 teaspoon lemon juice Serve. Top with herb butter and a lemon wedge.
serves: 4
Sweet Potato Black Bean Quinoa Bowls cook time: 35 minutes

1.  Preheat oven to 400

2.  In a small bowl, add olive oil, 1 teaspoon cumin, ½

teaspoon, smoked paprika, ½ teaspoon garlic powder, ½
teaspoon salt. Mix together.

3.  In a large bowl, add sweet potatoes and the olive oil
seasoning. Toss to coat the potatoes with the mixture.

4.  Spread the sweet potatoes on a baking sheet in a single

layer. Bake for 20 minutes. Remove and set aside.

5.  In the meantime add water to a small saucepan. Bring

water to a boil.

6.  Add quinoa to the pot. Cover and return to a boil, then
reduce to simmer for 10-12 minutes or until liquid is
evaporated. Then fluff quinoa with a fork.
2 sweet potatoes, peeled and diced ⅓ cup red onion, thinly sliced
2 tablespoon olive oil 2 roasted red peppers, thinly sliced 7.  In a small food processor or blender add fresh cilantro,
1 teaspoon ground cumin 2 avocado, sliced greek yogurt, red wine vinegar, olive oil, honey, dijon
½ teaspoon smoked paprika {optional} jalapeno, sliced mustard, red pepper flakes, ground cumin, smoked paprika,
½ teaspoon garlic powder 1 cup dry quinoa garlic clove, salt and a pepper to taste. Blend until smooth
½ teaspoon salt 2 cups of water and cilantro is finely chopped.
14.5 oz. can of low sodium black beans, drained and rinsed
14.5 oz can of no salt sweet corn, drained and rinsed 8.  Assemble the burrito bowls. Quinoa, sweet potatoes, black
CILANTRO DRESSING:
beans, roasted red pepper, red onion, avocado, corn, and
½ cup fresh cilantro 1 teaspoon dijon mustard
⅓ cup plain greek yogurt ½ teaspoon red pepper flakes
then drizzle with dressing. (optional sliced jalapenos)
3 tablespoon red wine vinegar ¼ teaspoon smoked paprika
3 tablespoon olive oil 1 garlic clove
1 tablespoon honey salt & pepper to taste
¼ teaspoon ground cumin
serves: 6
Inspiralized Vegetable Enchiladas cook time: 30 minutes
1.  Preheat oven to 375 degree.

2.  Heat a large skillet to medium high heat. Add olive oil
and red onion. Saute for 2 minutes. Add in the red
pepper, zucchini, squash, cumin, smoked paprika, garlic
powder, salt, ancho chili powder, & pepper. Stir and
saute for 4 minutes until veggies are cooked down.

3.  Add in the pinto beans. Stir and saute for 1 minute.

4.  Spread ½ cup of the enchilada sauce on the bottom of a

13x9 baking dish.

5.  Add ⅓ -1/2 cup of the veggie mixture to each tortilla.

Roll. Place them in the baking dish, seam side down.

6.  Cover the prepared enchiladas with 1 cup of enchilada

sauce. Then top with cheese. Cover with tin foil.

7.  Bake at 375 for 15 minutes.

8.  Broiler HIGH for 3 minutes to brown the cheese.

1 tablespoon olive oil ¼ teaspoon ancho chili powder (optional) Garnish with fresh cilantro, diced avocado, and
1 red pepper, spiralized ¼ teaspoon ground pepper sliced jalapeno.
1 zucchini, spiralized 6 flour tortillas (I got burrito size)
1 yellow squash, spiralized 19 oz. can of red enchilada sauce NOTES:
½ red onion, spiralized ¾ cup shredded Monterey jack FOR TIPS ON HOW TO SPIRALIZE THE PEPPERS &
1 teaspoon ground cumin 15.5 oz. can low sodium pinto ONIONS -à CLICK HERE!
½ teaspoon smoked paprika beans, drained and rinsed
½ teaspoon garlic powder ½ teaspoon salt
garnish: fresh cilantro, avocado, and sliced jalapeno
serves: 12 meatballs
Cheesy Baked Meatballs in Marinara cook time: 35 minutes

2 lbs. ground turkey 1 tablespoon dry parsley

1 cup diced red onion 1 tablespoon dry basil
2 garlic cloves, diced ½ teaspoon salt
1½ cups diced fresh spinach ½ teaspoon fennel seeds
½ cup grated parmesan cheese 1 tablespoon dry oregano
2 eggs, beaten ¼ teaspoon black pepper
2 tablespoons olive oil 1 jar of marinara sauce
¾ cup shredded mozzarella cheese

1.  Preheat oven to 450.

2.  In a large mixing bowl, add ground turkey, red onion,

garlic cloves, fresh spinach, parmesan cheese, eggs,
oregano, basil, parsley, salt, fennel seeds, and black
pepper. Using your hands, mix all the ingredients.

3.  Form into twelve 2" balls.

4.  Heat are large cast iron skillet to medium high heat.

5.  Add olive oil to the skillet, and then place the meatballs in
the pan.

6.  Sear both sides of the meatball for 3 minutes, until it has
nice browning.from the grill and gently fork the salmon
apart into chunks.

7.  Cover the meatballs with 1 large jar of marinara sauce.

8.  Place in oven and bake for 20 minutes.

serves: 4
California Steak Salad with Chimichurri cook time: 25 minutes

1.  Preheat grill to medium high heat.

2.  Season asparagus and onion rings with olive oil and salt.
Place asparagus and onion rings on grill. Grill the asparagus
for 4-5 minutes and remove. Grill the onion rings for 4-5
minutes per side until char marks appear. Remove and set
aside.

3.  Add 1 tablespoon of olive to flank steak, rub into both side.
Season both sides with salt & pepper.

4.  Place flank steak on the grill. Grill each side for 3-5
minutes. Let rest for 5 minutes before slicing. (make sure
you slice it against the grain)

5.  While the steak is resting add the following to a small food
processor: a garlic clove, fresh cilantro, red wine vinegar,
olive oil, lime juice, smoked paprika, red pepper flakes, salt
& pepper. Blend until smooth and looks like a dressing.

6.  Assemble the salad, add fresh arugula, grilled red onion
slices, asparagus, cherry tomatoes, sliced avocado, and
1.25lb flank steak 1lb. asparagus, trimmed
sliced flank steak to a large serving platter.
1 tablespoon olive oil 1 avocado, sliced
salt & pepper to season 8 oz. fresh arugula 7.  Serve with Chimichurri Dressing on the side! Garnish with a
1 red onion, sliced into 1" rings 1 pint of cherry tomatoes, halved lime.
CHIMICHURRI DRESSING:
1 garlic clove 3 tablespoons olive oil
1 cup fresh cilantro ¼ teaspoon smoked paprika
2 tablespoon red wine vinegar ½ teaspoon red pepper flakes
1 tablespoon lime juice salt & pepper to taste
serves: 4
Spice Rubbed Plank Salmon with Strawberry Salsa cook time: 25 minutes
1 large cedar plank, soaked 1 teaspoon ancho chili powder
1.25 lbs. salmon ½ teaspoon smoked paprika
2 1/12 tablespoons brown sugar ½ teaspoon salt

STRAWBERRY SALSA:
1½ cups diced strawberries ¼ cup diced fresh cilantro
1½ tablespoons diced jalapeno lime juice
¼ cup diced red onion salt to taste

1.  Soak wooden plank for at least 30 minutes or up to 2

hours.

2.  In a medium bowl add, strawberries, jalapeno, red onion,

fresh cilantro, lime juice, & salt. Toss to combine
everything. Set aside.

3.  In a small bowl, add brown sugar, ancho chili powder,

smoked paprika & salt. Stir together with a fork.

4.  Pat Salmon dry and place salmon (skin side down on) on
the plank.

5.  Gently rub spice mixture into the flesh side of the salmon.

6.  Grill salmon for 10-20 minutes, keeping the grill closed
the entire time so as to smoke the salmon.

7.  Remove from grill and let sit for 2 minutes.

8.  Top with strawberry salsa and serve!

serves: 4
Pesto Chicken Zoodles with Burst Tomatoes cook time: 20 minutes
3 Zucchini, inspiralized
2 boneless skinless chicken breasts
salt & pepper
1½ cup cherry tomatoes
2 teaspoons olive oil
½ teaspoon salt
Homemade Basil Pesto

1.  Preheat grill to medium high heat.

2.  Season both sides of the chicken with salt and pepper.

3.  Place cherry tomatoes in a small bowl along with olive oil
and ½ teaspoon salt. Toss the tomatoes so they are coated.

4.  In the meantime, inspiralize the zucchini. Set aside.

5.  Make the basil pesto and pour the pesto over the zucchini
noodles. Using salad tossers or tongs, mix the pesto in with
the zoodles until it is completely combined.

6.  Next, place the chicken on the grill and grill each side for
5-7 minutes. (or until there is no more pink)

7.  Place cherry tomatoes in a grill basket and grill fro 5

minutes, until tomatoes burst.

8.  Remove tomatoes and chicken from the grill. Slice the
chicken and place both sliced chicken and burst tomatoes
into the pesto zoodles bowl. Serve.
serves: 6
Paleo Burgers with Caramelized Onions cook time: 30 minutes
1½ lbs. lean ground beef 1 teaspoon salt
{form 6, ¼lb burgers} 1 teaspoon garlic powder
1 teaspoon of pepper 2 tablespoons coconut oil
2 small onions, thinly sliced 2 tablespoons balsamic vinegar
1 beef steak tomato, 6 thick slices 3 avocados
1 cup shredded green leaf lettuce

1.  Heat a medium skillet to medium high heat.

2.  Add 1 tablespoon of coconut oil, once melted add in thinly

sliced onions. Saute until lightly caramelized, stirring
occasionally. {about 10-15 minutes} Add in balsamic vinegar.
Saute for another 5 minutes, stirring occasionally. Set aside.

3.  Form six ¼lb. burgers with the lean ground beef.

4.  Lightly season both sides with salt, pepper, and garlic powder.

5.  Heat a large skillet to medium-high heat. Add in 1 tablespoon

of coconut oil. Place the burgers in the skillet and saute each
side for 3-5 minutes {depending on your desired doneness}.

6.  Remove from skillet and let sit for 1 minute.

7.  Assemble burgers.

8.  Place 1 large slice of beef steak tomato on a plate, top with a
pile of shredded lettuce, the burger, 2 tablespoons of the
balsamic caramelized onions, and top with sliced avocado {I put
half an avocado on each burger}.

9.  Serve with gluten-free mustard.

serves: 4
Cajun Shrimp with Smoked Gouda Grits cook time: 25 minutes

1.  Heat a medium skillet to medium high heat. Add diced bacon
and cook until crispy, about 4-6 minutes. Remove and place
bacon on a paper towel lined plated. Set aside.

2.  To make the cajun shrimp: add smoked paprika, garlic

powder, sea salt, and chipotle chili powder to a medium
bowl. Mix and add shrimp to the bowl with the spice
mixture, toss to coat the shrimp in the mixture.

3.  Heat a medium skillet to medium high heat. Add butter to

the skillet, once melted add seasoned shrimp. Make sure the
shrimp is in a single layer in the skillet. Saute shrimp on one
side for 2-3 minutes, flip and cook an additional 1-2 minutes.
Add lemon juice, fresh thyme, roasted red pepper, and
bacon. Saute for 30 seconds, sitr and remove from heat.

4.  To make the Smoked Gouda Grits: add water to a sauce pan
and bring to a boil. Slowly whisk in the grits. Reduce heat to
medium low, cover and let cook for 5-7 minutes stirring
throughout until the grits are thick. Add in the cheese, ¼
teaspoon garlic powder, and salt to taste. Continue to stir
until the cheese is melted.

5.  Evenly divide grits and shrimp mixture among 4 dishes.

4 strips smoked bacon, diced 1 teaspoon fresh thyme Serve.
½ lb. jumbo shrimp, deveined & peeled 2 tablespoons lemon juice
1 teaspoon smoked paprika ½ teaspoon garlic powder
½ teaspoon sea salt 2 tablespoons unsalted butter
¼ teaspoon chipotle chili powder ⅓ cup roasted red pepper, diced
¼ cup green onions, diced ½ cup quick cooking grits
2 cups water ¼ teaspoon garlic powder
¾ cup grated smoked gouda cheese salt to season
serves: 6
Chimichurri Avocado Pasta with Shrimp cook time: 25 minutes

1.  To prepare the shrimp, in a small bowl add shrimp, garlic

powder, ¼ teaspoon of smoked paprika, ¼ teaspoon of sea
salt, and chipotle chili powder. Using a spoon, toss the shrimp
to coat with the spices. Set aside.

2.  To prepare the Avocado Chimichurri Sauce, add fresh

cilantro, fresh oregano, garlic clove, red pepper flakes, ½
teaspoon of sea salt, ¼ teaspoon of smoked paprika, red
wine vinegar, fresh lime juice, and 1 tablespoon of olive oil to
a food processor. Pulse 5-10 times until the herbs are
chopped up.

3.  Add avocado to the food processor. Blend until the sauce is
extremely smooth. Add more salt as needed. Set aside.

4.  Bring a large pot of water to a bowl. Add Rotini pasta to the
water and cook until al dente. (about 10 minutes)

5.  In the meantime, heat a large skillet to medium high heat.

6.  Add 1 tablespoon of olive oil to the pan and then add the
seasoned shrimp. Sear shrimp for 2-3 minutes per side.

1 lb. large shrimp, peeled & deveined ½ teaspoon sea salt 7.  Remove from the shrimp from the pan, place on a plate. Then
¼ teaspoon garlic powder 1 garlic clove add cherry tomatoes into the pan. Cook for 3-4 minutes, just
¼ teaspoon smoked paprika ¼ cup fresh oregano until the tomatoes have a slight char on them.
¼ teaspoon sea salt ½ tsp red pepper flakes
⅛ teaspoon chipotle chili powder ¾ cup fresh cilantro 8.  Drain the pasta and add the al dente pasta to a large bowl.
¼ teaspoon smoked paprika 1 tablespoon olive oil
3 tablespoon red wine vinegar 3 avocados 9.  Then add Avocado Chimichurri sauce to pasta bowl. Toss the
3 tablespoons fresh lime juice 1 tablespoon olive oil noodles to coat them in the sauce. Add the shrimp and cherry
1 cup cherry tomatoes 1 box Rotini Pasta tomato to the bowl. Mix everything together and serve!
serves: 4
Cilantro Lime Chicken with Avocado Salsa cook time: 27 minutes
CILANTRO LIME CHICKEN:
1.5 lb. boneless chicken breast 2 tablespoons olive oil
¼ cup lime juice ¼ cup fresh cilantro
½ teaspoon ground cumin ¼ teaspoon salt

AVOCADO SALSA:
4 avocados, diced 3 tablespoons lime juice
½ cup fresh cilantro, diced 1 garlic clove, minced
½ tablespoon red wine vinegar salt to taste
½ teaspoon red pepper flakes

1.  To a small bowl, add ¼ cup of lime juice, olive oil, ¼ cup of
fresh cilantro, ground cumin, and ¼ teaspoon of salt. Whisk
until mixed.

2.  Add chicken and marinade to a large ziplock bag. Let

chicken marinade for 15 minutes.

3.  Preheat grill to medium high heat (about 400 degrees).

Place chicken on grill and grill each side for 4-6 minutes,
until chicken is no longer pink. Remove and let sit.

4.  To make the avocado salsa: add avocado, ½ cup fresh

cilantro, 3 tablespoons lime juice, red wine vinegar, red
pepper flakes, garlic clove, and salt to a small bowl. Gently
toss to mix.

5.  Top Cilantro Lime Chicken with fresh Avocado Salsa.

serves: 6 mini pizzas
Mini Portobello Margherita Pizzas cook time: 17 minutes
6 large portobello mushrooms, stems removed
6 teaspoons of olive oil
12 slices of fresh mozzarella
1 cup of cherry tomatoes, halved
3-4 garlic cloves, minced
½ cup of basil, chiffoned
pinch of salt on each portobello

1.  Preheat oven to 400.

2.  Place portobello mushrooms bottom side up on a baking

sheet.

3.  Brush each portobello mushroom with 1 teaspoon of olive

oil.

4.  Evenly sprinkle minced garlic cloves on each portobello

mushroom.

5.  Place two fresh mozzarella slices on each portobello

mushroom.

6.  Evenly distribute cherry tomatoes between portobello

mushrooms. Add a pinch of salt to each mushroom.

7.  Bake for 10-12 minutes, until cheese is melted.

8.  Remove from oven and sprinkle even mushroom with basil.
Serve!
serves: 6-8
Light Lemon Chicken Orzo Soup cook time: 30 minutes

1.  Heat a large dutch oven to medium high heat.

2.  Add olive oil and chicken cubes. Saute until chicken is cooked
through, about 4-6 minutes.

3.  Add leeks, garlic, and carrots. Stir ingredients and cook for
about 3-4 minutes.

4.  Next add lemon juice, lemon zest, and chicken broth. Bring to
a slow simmer.

5.  Add in orzo, thyme, rosemary, and salt to season. Cook pasta
for 8 minutes. Add in kale and cook for 1 minute.

6.  Remove soup from heat and serve!

Optional: garnish with freshly grated parmesan cheese

NOTES: To Prepare the leeks, cut off the ends right before the
dark green part of the leek starts. Next, cut the leeks in half
lengthways so you have two long pieces. Flip them over so both
flat parts are lying face down on the cutting board. Thinly slice
1.5 lbs. boneless skinless chicken breasts, cut into cubes through the leeks. Place all sliced leeks into a bath of cold water
2 tablespoons olive oil 3 garlic cloves, minced and swirl leeks around a little bit. (leeks tend to hid alot of dirt in
2 leeks, halved and sliced 1 lb. carrots, sliced them so let the leeks sit for a while, dirt will fall off and gather
⅓ cup lemon juice 2 teaspoons lemon zest in the bottom of the cold water bowl.) Drain well and you can
7 cups low sodium chicken broth 1 cup dry orzo start cooking with them!
2 tablespoons thyme 1 tablespoon rosemary
4 cups kale, roughly chopped salt to season
serves: 6-8 lettuce cups
Thai Chicken Lettuce Wraps & Spicy Peanut Sauce cook time: 20 minutes
THAI CHICKEN:
2 tablespoons olive oil 1 lb. ground chicken
1 teaspoon fresh ginger, minced 2 garlic cloves, minced
¼ teaspoon ground cloves ¼ teaspoon sea salt
SPICY PEANUT SAUCE:
4 tablespoons peanut butter 1 tablespoon raw honey
3 tablespoons coconut aminos or tamari juice of 1 lime
2 tablespoons fresh cilantro, diced 1 garlic clove, minced
½ teaspoon red pepper flakes 1 teaspoon fresh ginger,
minced
LETTUCE WRAP:
2 carrots, cut 1” matchsticks
½ cucumber, cut 1” matchsticks
6 mini bell peppers, sliced ¼ cup green onions, sliced
¼ cup fresh cilantro, diced 8-10 leafs of boston lettuce
optional: sriracha sauce for topping

1.  To make the Spicy Peanut Sauce: In a small bowl, add peanut
butter, coconut aminos, cilantro, honey, lime juice, ginger,
garlic, and red pepper flakes. Mix ingredients until the sauce is
smooth. Set aside.

2.  Heat a large skillet to medium high heat. Add olive oil to the
pan with garlic and minced ginger. Saute for 30 seconds, add
ground chicken. Cook chicken, stir frequently, until pink is
gone, approximately 6-8 minutes. Add in ground cloves and sea
salt. Stir mixture and set aside.

3.  Assemble Lettuce Wraps: Using one lettuce cup add ¼ cup of
the ground chicken mixture, cucumbers, carrots, & red pepper
slices. Top with 1 tablespoon of the Spicy Peanut Sauce and
garnish with green onions and fresh cilantro. Serve.