Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings

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2 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before. Many of the meals can be made ahead of time and frozen - It s how we roll in the kitchen. Sides aren t included. Please take liberties with these recipes and make them healthier adding in veggies, substituting with whole wheat, opting for turkey and using egg whites instead of eggs with yolks. Green Machine Smoothie Brown Sugar Broiled Grapefruit Greek Yogurt and Berries Overnight Oats Two Ways Moons Over Cleveland Fried Apple Pancake Rings Mozzarella Tomato Basil Frittata Balsamic Chicken and Asparagus California Veggie Sandwich Easy Pad Thai Shrimp with Avocado Mango Salsa Lime and Coconut Chicken Slow Cooker Pork Tacos with Spicy Citrus Slaw BBQ Chicken Quinoa Salad 2

3 6 romaine leaves, chopped 4 kale leaves, chopped 1/2 cup fresh parsley sprigs 1/2 cup chopped pineapple 1/2 cup chopped mango 1 inch fresh ginger, peeled & chopped 1/4 cup plus 1 t olive oil 1/2 teaspoon garlic powder 1/4 teaspoon pepper 2 boneless skinless chicken breasts (6 oz each) 1 bunch asparagus 1 pint grape tomatoes 4 oz mozzarella cheese 1/2 cup plus 2 Tb balsamic vinegar 1 Combine romaine, kale, parsley, pineapple, mango, ginger, and 1 1/2 cups water in a blender 2 Blend until smooth. 1. Combine 1/2 balsamic, 1/4 olive oil, garlic powder and pepper into a ziploc bag. Add in raw chicken breasts and marinate from 30 minutes to overnight. After marinating, grill chicken. 2. Preheat oven to 400 degrees. Cut off the end of asparagus (bend asparagus until it breaks, this is where you should be cutting off the ends). Line a cookie sheet with tinfoil. Line asparagus on the cookie sheet and drizzle with olive oil. Sprinkle with salt. Place on top rack of oven for 8-10 minutes until tender (until you can easily pierce with a fork). 3. In a frying pan, place sliced grape tomatoes in 1 teaspoon olive oil and 2 tablespoons balsamic vinegar. Cook for a few minutes until tomatoes start to get soft (where you can squish them with a fork). 4. Place chicken and asparagus on a serving dish, top with tomatoes and mozzarella. Drizzle with extra balsamic mixture from tomatoes. 3

4 grapefruit, sliced in half 1-3 tsp. brown sugar Preheat oven to "broil", with the rack on the top shelf (so that the grapefruit will be about inches from the heat). Arrange grapefruit halves, cut side up, in a broil-safe pan. (You may need to use a knife to slice a small part off the bottom of each half to make sure they are sitting level in the pan.) Sprinkle evenly with brown sugar. 1 Broil for 5-10 minutes, or until the sugar is melted and the edges begin to brown. 2 Remove and then use a knife to segment the grapefruit slices. 3 Serve at room temperature. Sliced avocado Carrot, grated Radish, grated 1/4 red onion Red-wine vinegar 2 slice(s) multigrain bread Fresh goat cheese Thinly sliced cucumber Alfalfa sprouts 1 Sprinkle onion slices with a few dashes redwine vinegar; let sit 10 minutes. 2 Lightly toast bread. Spread 1 slice with goat cheese and layer with cucumber, alfalfa sprouts, onions, avocado, grated carrot, and radish. 3 Top with other slice bread. Tonight s Prep for tomorrow: Chicken for Pad Thai 4

5 Greek Yogurt Berries of any kind 1. Empty greek yogurt into a bowl 2. Top with fresh (or frozen) berries 3. Sprinkle with cinnamon, flaxseed, chia seeds or oats. 8 ounces dried, wide and flat rice noodles 2 tablespoons brown sugar 2 tablespoons fresh lime juice, plus wedges for serving 3 tablespoons soy sauce 1 squirt (about 1/8 teaspoon) Sriracha (optional) 2 teaspoons vegetable oil 3 scallions (green onions), white and green parts, separated and thinly sliced 1 garlic clove, minced 2 large eggs, light beaten (optional) 1/2 cup fresh cilantro 1/4 cup chopped roasted, salted peanuts Tonight s Prep for tomorrow: Make oats, Thaw shrimp 1. Soak noodles according to package instructions. Drain. 2. In a small bowl, whisk together brown sugar, lime juice, soy sauce, and Sriracha. 3. In a large nonstick skillet, heat oil over medium-high heat. 4. Add scallion whites and garlic and cook, stirring constantly, until fragrant (about 30 seconds). Add eggs and cook, scraping skillet with spatula until eggs are almost set (about 30 seconds). Transfer eggs to a plate. 5. Add noodles, scallion greens, and sauce to skillet. Cook, tossing constantly, until noodles are soft (about 1 minute). Add egg mixture and toss to coat, breaking eggs up gently. 6. Serve noodles with lime wedges, topped with cilantro and peanuts. 5

6 1/2 cup rolled oats (not quick cooking) 1/2 cup plain Greek yogurt 2/3 cup milk 1 tablespoon chia seeds Variation #1 Pumpkin Peanut Butter ½ cup pumpkin puree 2 tablespoons natural peanut butter 2 tablespoons pure maple syrup ¼ teaspoon ground cinnamon Variation #2 Strawberry Banana 2 to 2 ½ tablespoons strawberry jam 1 small banana, mashed 1. Combine the oats, Greek yogurt, milk, and chia seeds in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight. 2. In the morning, stir in the desired mix-ins and enjoy (choose from one of the two mix-in combinations shown or come up with your own custom flavors!). Vegetable oil cooking spray 8 cups baby spinach 1 cup couscous 1 lb medium shrimp, shelled and deveined 1/2 cup chopped fresh cilantro, divided 1 tablespoon extra-virgin olive oil 3/4 teaspoon salt, divided 1 large mango, peeled and diced 1 medium avocado, diced 1 medium tomato, diced 1/4 cup chopped red onion 1/2 jalapeño chile, seeded and finely chopped 1 tablespoon fresh lime juice 1. Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Place 2 cups spinach in center of 1 half of each piece of foil. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. 2. Combine shrimp, 1/4 cup cilantro, oil and 1/2 tsp salt in a bowl. 3. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. 4. Combine remaining 1/4 cup cilantro with remaining 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. 5. Carefully cut foil to open; stir contents; garnish with salsa before serving. Tonight s Prep for tomorrow: Thaw chicken 6

7 Cheese 1 Ham Steak 8 slices Sourdough Bread 6 Eggs (beaten) 1 stick of Butter (softened) Salt and Pepper 16 slices Gruyere 1. Heat a griddle over medium-high heat. Heat a non-stick saucepot over medium heat. Grill the ham steak on both sides until slightly golden, about 2 to 3 minutes per side. 2. Butter all the toast and place 8 pieces buttered side down on the griddle. 3. Crack the eggs into a non-stick saucepot and mix with a spatula. Add 2 tablespoons of butter to the pot. Place pot over a medium-high heat and stir continuously, taking the pan on and off the heat, until the eggs are creamy and scrambled. Season with salt and pepper. 4. Cut the ham steak in half. Return to the toast and place a slice of gruyere cheese on the unbuttered surface of each slice. Put 2 pieces of the cheesy bread together and top with a brick (or something heavy) to form 4 grilled cheese sandwiches. Once the grilled cheeses are melted, remove the bricks. 5. Top 2 of the sandwiches with a slice of the ham steak and a spoonful of the scrambled eggs. Place another grilled cheese on top of the eggs to form a double grilled cheese sandwich stuffed with eggs and ham. 6. Remove from the heat and slice into quarters. Serve while still hot. Instructions 2lbs boneless, skinless chicken breasts 3 tbsp oil zest of 1 lime 1 tsp ground cumin 1 1/2 tsp ground coriander 2 tbsp soy sauce 1 1/2 tsp kosher salt 2 tbsp sugar 2 tsp curry powder 1/2 cup coconut milk pinch cayenne 1 small fresh hot chili, such as Thai or Serrano, minced 1/4 cup chopped fresh cilantro Fresh limes, cut into wedges 1. Trim fat from chicken breasts. Starting on thick side of the breasts slice the chicken breasts almost in half, then open each like a book. Place each open breast between two pieces of plastic wrap, wax paper or inside a large, open, Ziploc bag. Using a small heavy pan, bottle or smooth meat mallet lightly pound out each breast into even thickness. 2. Mix all remaining ingredients except fresh cilantro and limes. 3. Add chicken and marinade to a large bowl or ziplock bag and chill in the refrigerator for up to two hours. 4. Once you are ready to cook the chicken, remove each breast from the marinade and set remaining marinade aside. 5. In a heavy skillet or grill pan, heat a splash of oil over high heat. 6. Place the breasts in the hot pan and cook without turning for a couple minutes. Flip the 7

8 breasts over and cook until the other side is golden, it shouldn t take long depending on the thickness of your chicken. 7. Place cooked breasts on a plate in a warm oven or under foil while cooking the remaining chicken. 8. Pour the marinade into a small saucepan and bring to a rolling boil. Boil continuously for at least 2 minutes, stirring occasionally so it doesn t burn. 9. Sprinkle with fresh lime juice and cilantro. Serve with sauce on the side. Tonight s Prep for tomorrow: Thaw pork 8

9 1 Cup Bisquick Baking Mix 1 Egg 1/2 Cup Milk 1 Teaspoon Pumpkin Pie Spice Zest of 1/2 Lemon 2 Medium Apples pared and cored Lemon juice and zest (for apple cider syrup) Apple cider Cinnamon 1. To make hot apple cider syrup: Add apple cider, lemon juice and zest, and cinnamon to a saucepan and bring to a boil. (Use your own comfort/judgement with how much to mix.) Reduce the liquid to a syrup consistency, by half. 2. Beat baking mix, egg and milk with rotary beater until smooth. Add pumpkin pie spice and lemon zest to batter and mix until incorporated. 3. Grease griddle. 4. Core and cut apples crosswise in 1/8-inch slices. 5. Using a toothpick dip slices into batter. Cook on hot griddle until golden brown, turning once. Serve hot with apple cider syrup. 24 oz. Dr. Pepper 2 tbsp. brown sugar (optional) Spicy Citrus Slaw 2 cups fresh bagged coleslaw mix 1/4 to 1/2 cup chopped cilantro 1 tsp. zest and juice from 1/2 large orange zest and juice from 1 lime 3 tbsp. fat-free plain greek yogurt 1/2 tsp. Sriracha seasoning salt & black pepper to taste Tacos flour tortillas pepper jack cheese, shredded cilantro sour cream any toppings you like Spicy Dr. Pepper Shredded Pork 1 large onion 1 (5 to 7 lbs.) pork shoulder or pork butt salt & freshly ground black pepper 11 oz. chipotle peppers in adobo sauce 1. For the pork, peel the onion and cut it into wedges. Lay them in the bottom of a large slow cooker. Generously salt and pepper the pork roast, then set it on top of the onions in the slow cooker. 2. Pour the can of chipotle peppers over the pork and include the sauce. (Use less if you don't want it as spicy.) Pour in the Dr Pepper. Optional, add brown sugar to the juice and stir in. 3. Place lid on the slow cooker and cook on low for 6 to 8 hours. Check the meat at six hours; it should be falling apart (use two forks to test.) If it's not falling apart, continue cooking for another hour, then check again Remove meat from slow cooker and place on a

10 cutting board. Use two forks to shred meat, discarding large pieces of fat. Strain as much of the fat off the top of the cooking liquid as you can and discard it. Return the shredded meat to the cooking liquid, and keep warm until ready to serve. (You can also refrigerate the meat and liquid separately, then remove hardened fat once it's cold. Then heat up the liquid on the stovetop and return the meat to the liquid to warm up. 5. For the slaw, combine all ingredients into a medium bowl and stir to incorporate. Season with seasoning salt and freshly ground black pepper to taste. You can use it immediately, but it gets better and better the longer it sits in the refrigerator. 6. To serve, warm the flour tortillas. Top with shredded pork, pepper jack cheese, slaw, sour cream, and cilantro. Tonight s Prep for tomorrow: Cook chicken for BBQ Chicken Quinoa Salad 10

11 12 large eggs ½ cup whole milk 2 tablespoons extra virgin olive oil 4 large ripe tomatoes, peeled and sliced 1 pound fresh or smoked mozzarella, diced 2 tablespoons slivered basil leaves Salt and freshly ground black pepper 1. Preheat the broiler. 2. In a large bowl, beat the eggs with the milk. 3. Pour 1 tablespoon of the oil into a very large ovenproof skillet, or use 2 skillets with half the ingredients in each. Place over medium heat on the stovetop and pour in the egg mixture. Scatter the tomatoes, cheese, and basil over the eggs. Season with salt and pepper to taste. 4. When the bottom just begins to brown, place the skillet under the broiler just until the top is set, a minute or less. Remove from the oven and use a large spatula to transfer the frittata to a serving platter. Cool about 10 minutes, cut into wedges, and serve. cheese, shredded 2-4 tbsp BBQ sauce 2 scallions, chopped cilantro for garnish 1 cup cooked quinoa 1/2 cup corn 1/2 cup black beans, rinsed and drained 1 cup shredded BBQ chicken 1 avocado, chopped 2 tbsp White Cheddar 1. In a large bowl, toss together the quinoa, corn, black beans, chicken and avocado. Season with salt and pepper 2. Transfer mixture onto a bowl and top with shredded cheese, BBQ sauce, scallions and cilantro. 3. Serve warm or at room temperature 11