4 Quick and Healthy Recipes from The Prime Method

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Short on time? Here are 4 quick and healthy recipes from Jen and Jolie at The Prime Method that are easy to make and allergy friendly (they’re all gluten free and dairy free!)

The Prime Method

Let’s talk quick and healthy recipes with Jennifer Devilliers, co-founder of The Prime Method, an online health coaching business. When you are looking for weekday meals that are fast and healthy, we can all use a little help now and then!

Busy days make for less time to meal plan and cook, but that doesn’t mean you can’t still eat like a fitness pro. Jen is sharing 4 quick and healthy recipes with us: all the recipes are super easy, healthy, and whole food, plus they are free of several major allergens and inflammatory foods (soy, dairy, gluten, sugar, and preservatives).

Jennifer Devilliers and Jolie Kobrinski are the creators and trainers behind the new health coaching business The Prime Method. The Prime Method offers nutrition plans, online exercise videos, access to a recipe archive, and online health coaching for busy people who need a little help getting their health back on track. Supermodel Veronica Webb is already a big fan!

Jennifer Devilliers is sharing 4 exclusive recipes with us today, and she shares what kinds of recipes The Prime Method includes in their nutrition program. Thank you, Jen, for the fantastic recipes!

The Interview

The Fit Cookie: What sets your recipes apart from other “healthy” recipes we often see in magazines?
Jen: Our recipes are simple. They are easy to make and don’t require complicated ingredients, and most are one-pot meals – this makes for a faster cleanup.

The Fit Cookie: Can you give us an idea of what types of foods are in your recipes and meal plans?
Jen: The Prime Method’s recipes are nutrient-dense. All ingredients are chosen to give you the most “bang out of your buck”. Nutrient-dense foods give you the most nutrients for the fewest amount of calories.

The Fit Cookie: Are your recipes allergy-friendly? Food allergies and sensitivities are on the rise these days!
Jen: All of our recipes are gluten, soy, dairy, sugar and preservative free; and just important, DELICIOUS. Plus, our recipes come from whole food ingredients, with little to no processed foods.

The Fit Cookie: Are your meal plans and recipes filling and satisfying? I know I can’t function well when I am hungry all the time and my blood sugar dips!
Jen: Our meals and snacks are balanced to keep your blood sugars stabilized throughout your day. A well-balanced blood sugar level is crucial to your overall fitness and well-being, regulating your hormones, triggering your body to burn stored fat, and increasing your metabolism.

The Recipes

Baked Avocado Egg

Photo and recipe created by Jennifer Devilliers at ThePrimeMethod.com
Photo and recipe created by Jennifer Devilliers at ThePrimeMethod.com 

 

Baked Avocado Egg

Paleo, dairy free
Jen: I made this breakfast this morning, it was quick and easy to make. The warm avocado and egg was delicious with the salsa, lime juice and greens, my 6-year-old son devoured his and was asking for more.
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Course: Breakfast
Cuisine: American
Keyword: avocado egg, avocado egg breakfast, baked avocado egg
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2 serving
Calories: 239kcal
Author: Recipe created by Jennifer Devilliers

Ingredients

  • 1 avocado
  • 2 eggs
  • 1/4 cup salsa
  • 1/4 lime
  • 1 cup greens (like baby spinach or arugula)
  • 1 dash sea salt
  • 1 dash fresh ground pepper

Instructions

  • Preheat oven to 350 degrees, cut the avocado in half and remove the pit.
  • Place the avocado halves open side up in a baking dish. Crack an egg into each avocado half and place them in the oven.
  • They take approximately 15-20 minutes to cook.
  • Serve over a bed of greens, top with salsa, sprinkle with lime juice, salt and pepper.
  • Enjoy!

Nutrition

Calories: 239kcal | Carbohydrates: 12g | Protein: 8g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 163mg | Sodium: 330mg | Potassium: 724mg | Fiber: 7g | Sugar: 2g | Vitamin A: 1945IU | Vitamin C: 17.3mg | Calcium: 61mg | Iron: 1.9mg
Tried this recipe?Mention @TheFitCookie or tag #TheFitCookie!

Green Salad Smoothie

Photo and recipe created by Jennifer Devilliers at ThePrimeMethod.com

Green Salad Smoothie

Paleo, vegan, nut free
Jen: Jolie and I have become quite famous for our green smoothies. You will find us sipping on them from mason jars throughout our day at Prime. We have lots of delicious smoothie recipes to choose from on our website, ThePrimeMethod.com. This one in the photo is my latest creation and it was a big hit today. I call it our Salad Smoothie and I wanted to share this one with you. Keep in mind, I am not a recipe follower, I encourage you to put whatever you have on hand in your blender. Below is a template to get you started.
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Course: Smoothie, Smoothie/Shake
Cuisine: American
Keyword: dairy free green smoothie, salad smoothie, vegetable smoothie
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 1 smoothie
Calories: 101kcal
Author: Recipe created by Jennifer Devilliers

Ingredients

  • 1 small tomato
  • 1/4 cucumber
  • bell pepper
  • 1 jalapeno – optional
  • 1-2 cloves of raw garlic – optional
  • 1-2 stalks of celery
  • 1-4 cups of greens of choice
  • 1-2 teaspoon spirulina
  • 2 cups water
  • 3-4 ice cubes
  • 1/8 avocado
  • ¼-1/2 Meyer lemon

Instructions

  • Blend ingredients until smooth add water if necessary. Let us know your favorite smoothie creation

Nutrition

Calories: 101kcal | Carbohydrates: 13g | Protein: 5g | Fat: 4g | Sodium: 124mg | Potassium: 827mg | Fiber: 5g | Sugar: 5g | Vitamin A: 4220IU | Vitamin C: 49mg | Calcium: 84mg | Iron: 2mg
Tried this recipe?Mention @TheFitCookie or tag #TheFitCookie!

Brazil Nuts and Goji Berries

Recipe and photo created by Jennifer Devilliers of ThePrimeMethod.com

Jen: Now a snack cannot get any simpler then this. I love the Goji berries sweetness combined with the nutty flavor of the Brazilian nuts. Keep in mind that 2-3 Brazilian nuts are one fat serving on The Prime Method – they are so delicious that they are easy to overeat. By the way, Brazil nuts are high in selenium and Goji berries are high in antioxidants.

Photo and recipe created by Jennifer Devilliers of ThePrimeMethod.com

Chilled Asparagus Soup

Gluten free, paleo, dairy free, egg free
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Course: Soup
Cuisine: American
Keyword: asparagus soup, chilled asparagus soup, vegetable soup
Prep Time: 3 hours 30 minutes
Cook Time: 20 minutes
Total Time: 3 hours 50 minutes
Servings: 6 servings
Calories: 167kcal
Author: Recipe created by Jennifer Devilliers

Ingredients

  • 6 tablespoons olive oil
  • 2 medium onions thinly sliced
  • ½ head of garlic minced (less if desired)
  • 1 pound asparagus cut into 1/2-inch pieces
  • sea salt and fresh ground black pepper
  • 2 cups homemade or organic low sodium chicken stock
  • 1 cup spinach
  • red pepper flakes optional for garnish

Instructions

  • Heat 2 tablespoons of oil in a large pot over medium-low heat. Add onions and cook, stirring occasionally, until translucent, 8-10 minutes.
  • Add garlic and cook, stirring occasionally, for 2-3 minutes.
  • Add asparagus pieces and season with salt and pepper. Cook until asparagus is bright green and tender, about 4 minutes.
  • Add broth, increase heat to high, and bring to a boil.
  • Reduce heat to medium and simmer until asparagus is tender, 10 minutes.
  • Add spinach and cook, stirring occasionally, until wilted, about 1 minute.
  • Working in batches, puree soup in a blender or food processor until very smooth.
  • Strain through prepared sieve.
  • Cover and chill until cold, at least 3 hours.

Nutrition

Calories: 167kcal | Carbohydrates: 7g | Protein: 3g | Fat: 14g | Saturated Fat: 2g | Sodium: 30mg | Potassium: 301mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1040IU | Vitamin C: 8.3mg | Calcium: 35mg | Iron: 2.1mg
Tried this recipe?Mention @TheFitCookie or tag #TheFitCookie!

Recipes and photos created by Jen and Jolie at The Prime Method, used with permission

9 thoughts on “4 Quick and Healthy Recipes from The Prime Method”

  1. I need to try out the egg and avocado recipe! And I love the salad smoothie idea and for some reason it has me craving gazpacho all of a sudden 🙂

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