Week Three Healthy Living Recipes

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Week Three Healthy Living Recipes"

Transcription

1 Week Three Healthy Living Recipes Detox Salad Stuffed Peppers Chicken Tortilla Soup Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash Bun-less Burgers with Kale, Veggie Sauté, and Sweet Potato Fries Green Soup with Chicken Detox Salad Note: This recipe is PER PERSON. Multiply out for necessary servings needed. 2 cups loosely packed favorite greens, torn into bite size pieces (baby spinach, baby kale, mixed greens) 1 cup shredded cabbage or broccoli slaw mix 4 oz cooked chicken, chopped or shredded (can sub any 4oz protein - small piece of salmon, 1 can albacore tuna in water, 1 can salmon in water (sustainable, wild caught). 3 strawberries, sliced 1/4 cup blueberries 1/4 cup raspberries 8 raw, unsalted almonds, roughly chopped Olive oil based salad dressing (can drizzle olive oil and squeeze lemon wedge, optional recipes in Healthy Living Additional Recipes file) Massage kale (if using baby kale, skip this step) in a large bowl for 1-2 minutes or until broken down and tender. Combine with spinach and cabbage or broccoli slaw. Top with remaining ingredients, then drizzle with olive oil or dressing.

2 Stuffed Peppers with Side Salad 1 lb grass-fed ground beef 1 small zucchini, shredded 1 medium yellow onion, chopped 1 carrot, shredded 1 5-6oz container/bag organic spinach, bigger stems removed, chopped 1 cup cooked brown rice oz can black beans; rinsed and drained oz can diced tomatoes 4 bell peppers (pick your favorite colors) Cook rice as directed (this can be done ahead of time). Preheat oven to 350 F. Cook the ground beef until no longer pink, in a large skillet with sides. Add onion, zucchini, and carrot. Let veggies sauté and soften. Add spinach and combine. Once spinach begins to wilt add in rice, beans, and tomatoes. Stuff mixture in cleaned out peppers and place in a glass baking dish. Bake for 30 minutes. Serve on a bed of greens, chopped romaine hearts, leftover broccoli slaw; or make a side salad. *Peppers will still be firm but easy to cut and eat with a knife and fork. If you like your peppers more well done you may cook them a bit ahead of time to soften (cut tops off, clean out, microwave or bake in oven while you prep the meal). You can also cut the peppers vertically and serve open faced with two stuffed halves. *This recipe will make extra filling. This can be used on a salad, lettuce wrap, or purchase additional peppers to fill.

3 Chicken Tortilla Soup 16 oz chicken (free range, organic), cooked and shredded or chopped 32 oz vegetable broth (low sodium, organic) 1 can fire roasted diced tomatoes (Muir Glen) 1 can pinto beans, drained and rinsed 1 can black beans, drained and rinsed 1 jalapeño, finely chopped 1 large yellow onion, diced 2 Tbsp Olive Oil Taco Seasoning: 3 tsp chili powder 2 tsp cumin 1 tsp garlic powder 1 tsp onion powder 1/2 tsp sea salt 1/8 tsp cayenne pepper 1 Avocado, sliced or chunked Green onions, thinly sliced on diagonal A few chopped cilantro leaves Sauté jalapeño and onion in a large pot with 2 Tablespoons Olive Oil. Add beans, tomatoes, broth, spices, and chicken. Slowly simmer for 20 min. Serve topped with avocado, green onions, and cilantro.

4 Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash 4 4oz Salmon Filets 1/2 cup almonds 2 small garlic cloves Fresh Basil Leaves (about 20) 5 Tbsp coconut oil 1 lemon, squeeze juice 1 medium yellow onion, diced 2 yellow squash, thick slices 3 zucchini, thick slices 3 Tbsp organic butter 1 tsp dried rubbed sage 1 lb/bunch asparagus Sea salt and black pepper to taste - Rinse salmon and pat dry. Place in glass baking dish (skin side down if not skinless). Pulse almonds, basil, garlic, coconut oil, and lemon juice in food processor to make a thick paste. - Spread the mixture on top of the salmon fillets. - Break woody ends off asparagus (gently bend stalk close to the base, it will snap at the right point), wash asparagus, gently dry. Place in 13x9 glass dish and toss with olive oil, sea salt and pepper. - Place salmon and asparagus in cold oven. Turn oven to 400 F. Set timer for 25 min. - Sauté onion, squash, and zucchini in butter. Add sage, sea salt, and pepper. - Serve with fresh sliced organic tomato.

5 Bun-less Burgers with Veggie Sauté and Sweet Potato Fries 1 lb grass-fed ground beef 1 bunch Kale (large, curly, not baby kale) remove thick stalks and veins, tear into bite sized pieces 1 bell pepper (pick your favorite), diced 1 large carrot, shredded Small ginger root, grated (amount to taste, has strong flavor) 2 cloves garlic, crushed 4-6 Tbsp olive oil or coconut oil 1 lemon Sea salt and black pepper to taste 4 sweet potatoes, peeled and sliced 1/4 inch long, 1/4 inch wide (If you have one, use a crinkle cut knife for fun.) garlic powder paprika Avocado Preheat oven to 450 F. Line a sheet tray with parchment paper. In a large bowl, toss sweet potatoes with just enough oil to coat. Sprinkle with sea salt, pepper, garlic powder, and paprika. Spread in a single layer! Bake until sweet potatoes are tender and start to brown. Turn occasionally, about 20 minutes. Let cool 5 min or so before serving. *Can sub a basic baked sweet potato, drizzle with olive oil or melt organic butter along with seasoning. Create 4 4oz patties with grass-fed beef. Using a stainless steel pan, heat 2 Tbsp oil. Place beef in pan and cook until it is finished the way you like. *If burgers make you feel like you must have a bun, make burger bites instead. Pictured are 4 1oz burger bites. In a separate pan heat another 2 Tbsp oil and sauté the kale and carrot. Add diced pepper, ginger root, crushed garlic, juice from one fresh lemon. Divide veggie sauté, sweet potato fries, and burgers. Serve with avocado slices, fresh berries, can add green beans or steamed broccoli if desired.

6 Green Soup with Chicken 3 Tbsp coconut oil or organic butter 1 large yellow onion, roughly chopped 3 cloves garlic, chopped 1 head broccoli, separate florets 4 large zucchini, roughly chopped 1 32oz vegetable broth 1 cup arugula or watercress 1 cup roughly chopped cilantro sea salt 16 oz cooked chicken, chopped or shredded In a large saucepan, over medium-low heat, melt coconut oil. Sauté onion and garlic. Add green vegetables and stir. Pour in stock and bring to a boil. Reduce heat and simmer 15 minutes. Stir in arugula or watercress, herbs and salt. Turn off heat and puree until smooth using an immersion blender or carefully transfer to blender and pulse. Add a pinch of sea salt. Top with or stir to incorporate chopped chicken to each bowl. *This is a great meal to fix when you are in a rush or if kids want to help prepare a meal. The veggies do not need to be uniform in any way. *You can change this recipe up any way you like. Basically have 6 cups of your favorite green veggies, fresh greens with some bite, and fresh herbs.

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

Grilled Veggies with Balsamic Vinegar

Grilled Veggies with Balsamic Vinegar I like simple and I like using the Barbie. - Cory Bytof, Sustainability & Volunteer Program Coordinator Grilled Veggies with Balsamic Vinegar 3 medium sized zucchinis 3 medium sized summer squash 2 large

More information

Smoky Queso Blanco Dip Recipe

Smoky Queso Blanco Dip Recipe Smoky Queso Blanco Dip Recipe Makes 3 cups 8 oz Monterrey jack cheese, shredded (don t use preshredded) 10 oz white American cheese, shredded (get this at deli counter in a block) 6 oz green chili, diced

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

15 MUST DINNER RECIPES HAVE BY SAM AHEAD OF THYME

15 MUST DINNER RECIPES HAVE BY SAM AHEAD OF THYME 15 MUST HAVE DINNER RECIPES BY SAM AHEAD OF THYME INTRODUCTION Hi, I'm Sam! Welcome to the family! As an official subscriber, you will now get first-hand, exclusive updates on all our new recipes delivered

More information

DARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK

DARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss

More information

Blender S RECIPE BOOK oup // MELISSA RAMOS

Blender S RECIPE BOOK oup // MELISSA RAMOS Blender Soup RECIPE BOOK // MELISSA RAMOS Table of Contents Broccoli Soup... 3 Sweet Potato & Peanut Bisque... 5 Roasted Pear & Parsnip Soup... 7 Creamy Beet Soup... 9 Baja Butternut Squash Soup... 11

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup

Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers

More information

Tangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables

Tangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables Week 6 Meal Plan Breakfast Lunch Dinner Day 1 Italian Baked Eggs with Olives and Tomatoes Tangy Egg Salad with Avocado and Cilantro Balsamic Roasted Chicken and Vegetables A6 B6 C6 Day 2 Leftovers from

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information

Perfect Meal Plans. Week 11

Perfect Meal Plans. Week 11 Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Chicken Scramble Spicy Beef and Bacon Lettuce Wraps Broccoli and Bacon Stuffed Chicken Breasts A11 B11 C11 Day 2 Leftovers from B11 B11

More information

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 4

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 4 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 4 PALEO ISLAND SMOOTHIE Prep time Cook time Ready in Serves 5 min 3 min 8 min 2 directions

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

ANY NIGHT OF THE WEEK

ANY NIGHT OF THE WEEK ANY NIGHT OF THE WEEK FROM OUR CHEF TO YOUR Table B ack to school means back to planning weeknight dinners for a family on the go. More and more Canadians are embracing the concept of Meat-Free Mondays

More information

FOR ONE Summer Sample Plan

FOR ONE Summer Sample Plan FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,

More information

7 Day Meal Plan for Pregnancy

7 Day Meal Plan for Pregnancy 7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,

More information

Lunch and Dinner Recipes

Lunch and Dinner Recipes Lunch and Dinner Recipes Grilled Salmon Steaks with Dill Butter Sauce on a Bed of Fresh Arugula 2 palm-size portions of salmon fillets 1 Tbsp coconut oil 3 C arugula leaves 1 C red peppers, thinly sliced

More information

Asian Stir Fry with Choice of Meat

Asian Stir Fry with Choice of Meat Asian Stir Fry with Choice of Meat 1.5 lb chicken, shrimp, or beef 2 Asian stir fry seasoning packets (1 oz each) 1 green bell pepper, sliced 1 red bell pepper, sliced 1 lb snow pea pods 4 stalks celery,

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan

More information

Week 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce.

Week 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce. Week 2 Meal Plan Breakfast: Continue with shakes. Use Arbonne Protein Powder Recipes Doc under Files Tab on Facebook group page. Be sure to adhere to AVOID list! Weekend continue shakes or optional: GF

More information

PRODUCE. Brown Sugar, ¾ cup Chocolate Chips, 2 cups CANNED/DRY

PRODUCE. Brown Sugar, ¾ cup Chocolate Chips, 2 cups CANNED/DRY 1. Asian Chicken Lettuce Wraps, Fruit Salad 2. Honey Lemon Pepper Salmon, Broccoli, Baked Sweet Potatoes 3. Chicken Avocado Lime and Cilantro Soup, Side Salad 4. Chicken Curry in the Slow Cooker, Brown

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to

More information

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD Serves : 2 : SALMON & ASSEMBLY 2 fillets salmon Sea salt, freshly ground black pepper 2-3 teaspoons SANITA s Freshly Grounded Turmeric Paste 1 tablespoon

More information

42 Days to Fit & Feeling Good

42 Days to Fit & Feeling Good Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach

More information

Ingredients: Did you know? Adding beans increases the fiber and protein content of this dish making you feel fuller for longer!

Ingredients: Did you know? Adding beans increases the fiber and protein content of this dish making you feel fuller for longer! Chicken Enchilada Casserole 2 chicken breasts 2 x 14 oz cans diced tomatoes, no salt added, with liquid 2 cups reduced fat Monterey Jack cheese, shredded 15 oz can kidney beans, no salt added 6 whole wheat

More information

The Well Fed HOMESTEAD

The Well Fed HOMESTEAD Menu Plan Day 1 Eggplant Parmesan Green Salad with Oil & Vinegar Dressing Day 2 Fish with Peppers Green Bean Saute 1 Ingredients: 1 1/2 lbs eggplant 1 c grated parmesan cheese, divided 2 c raw white cheddar

More information

Vegetarian Main Dish Recipes

Vegetarian Main Dish Recipes Vegetarian Main Dish Recipes Easy Homemade Beans No soaking necessary 1 lb beans, dry, pebbles removed water 3 TBSP olive oil 2 garlic cloves, chopped 1 rib celery 1 sm onion 1. Rinse beans well in cold

More information

Daniel Fast Recipes. Bean and Rice Casserole

Daniel Fast Recipes. Bean and Rice Casserole Daniel Fast Recipes Bean and Rice Casserole Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast. Preheat oven to 375 1 medium

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy)

Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) 1 1/2 lbs sweet potatoes, peeled if desired and diced into 1/2-inch cubes 4 Tbsp olive oil, divided 1 tsp cumin 1 tsp paprika 1/4 tsp

More information

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

week 7 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM

week 7 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM week 7 RECIPES & PHOTOS BY REBECCA BOHL COPYRIGHT 2015 PALEOGRUBS.COM shopping list Veggies Arugula: 8oz Asparagus: 1 bunch Baby Spinach: 64oz Brussels Sprouts: 12oz Butternut Squash: 1 large Carrots:

More information

BLT Salad with Chicken. Curried Chicken salad with Red Peppers. Leftovers from E1. Salmon Avocado Wrap. Spicy Avocado and Walnut Tuna Salad

BLT Salad with Chicken. Curried Chicken salad with Red Peppers. Leftovers from E1. Salmon Avocado Wrap. Spicy Avocado and Walnut Tuna Salad Week 1 Meal Plan Breakfast Lunch Dinner Day 1 Southwestern Eggs with Avocado BLT Salad with Chicken Hearty Italian Meatballs and Oven Roasted Broccoli A1 B1 Day 2 Leftovers from B1 A1 B1 Curried Chicken

More information

1. Heat oven to 350. Butter and flour a large loaf pan (approx 9x5x3). Or use cooking spray.

1. Heat oven to 350. Butter and flour a large loaf pan (approx 9x5x3). Or use cooking spray. Banana Bread with flaxseed meal Nutrition Info Calories: 211.4 Fat: 2.5g Carbohydrates: 45.0g Protein: 6.5g 2 1/2 cups whole wheat flour 2/3 cup sugar 3 1/2 tsp baking powder 1/2 tsp salt 1/2 cup flaxseed

More information

Classroom Food Project Recipe Collection. Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling

Classroom Food Project Recipe Collection. Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling Classroom Food Project Recipe Collection Note: *PHF - Potentially Hazardous Foods; refer to policy for safe handling BREAKFAST Banana Split Cereal 1 small, ripe banana (peeled) 1/2 cup fresh fruit (blueberries,

More information

Red Quinoa & Veggie Stir-Fry

Red Quinoa & Veggie Stir-Fry Red Quinoa & Veggie Stir-Fry Our red quinoa and veggie stir-fry is packed with nutritious, crisp vegetables like red and yellow bell peppers, water chestnuts, snow pea pods and shredded carrots. The toasted

More information

Heart Healthy For 2 Sample Plan

Heart Healthy For 2 Sample Plan Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)

More information

Cauliflower and Chickpea Curry Recipe from epicurious.com

Cauliflower and Chickpea Curry Recipe from epicurious.com Cauliflower and Chickpea Curry Recipe from epicurious.com 1 medium-large cauliflower (about 1 3/4 pounds), trimmed Sea salt 2 tablespoons sunflower oil 3 onions, chopped 4 garlic cloves, chopped 1 teaspoon

More information

Dinner 1 Quick Paella with Linguica; Pear & Pancetta Salad

Dinner 1 Quick Paella with Linguica; Pear & Pancetta Salad Quick Paella with Linguica (1a) Dinner 1 Quick Paella with Linguica; Pear & Pancetta Salad Total Time: 45 min. 1/2 lb. cooked linguica sausage 2 tbsp. olive oil 1/2 lb. bag saffron rice (such as Vigo)

More information

Perfect Meal Plans. Week 10

Perfect Meal Plans. Week 10 Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Baked Egg Avocado with Bacon Turkey and Bacon Lettuce Wraps Bacon and Sardine Salad A10 B10 C10 Day 2 Leftovers from B10 B10 A1 Bacon Crab and

More information

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total. BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips,

More information

Cityline Weight Loss Challenge Day Meal Plan #2

Cityline Weight Loss Challenge Day Meal Plan #2 Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt

More information

VEGGIE RECIPE CARDS FOR YOUR KITCHEN!

VEGGIE RECIPE CARDS FOR YOUR KITCHEN! VEGGIE RECIPE CARDS FOR YOUR KITCHEN! Experience the flavour uprising Nutritional Information SPICY BLACK BEAN BURGER Serving Size per 1 patty 93 g Amount per Serving Calories 160 % Daily value Fat / Lipides

More information

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots 2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries

More information

Savor the. Holidays. A gluten-free cookbook from

Savor the. Holidays. A gluten-free cookbook from Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4

More information

Cheesy Fajita Pizza. with Peppers, Onions & Mixed Greens

Cheesy Fajita Pizza. with Peppers, Onions & Mixed Greens Cheesy Fajita Pizza with Peppers, Onions & Mixed Greens 40 minutes 2 Servings This fajita pizza is the mashup of all mashups. All the bell pepper-y goodness we love about fajitas, melted cheese, cool sour

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Quick & Easy Pear and Arugula Salad

Quick & Easy Pear and Arugula Salad Recipes Quick & Easy Pear and Arugula Salad Anchovy Stuffed Olive Salad Arugula & Pomegranate Salad Asian Style Pasta Salad Black Bean Salad Black Eye peas & Spinach Salad Blood Orange & Fennel Salad Caribbean

More information

G O - T O R E C I P E S

G O - T O R E C I P E S M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted

More information

Eating well, at its heart, means eating in a way that s good for human health, good for the planet, and just plain good unapologetically delicious.

Eating well, at its heart, means eating in a way that s good for human health, good for the planet, and just plain good unapologetically delicious. Eating well, at its heart, means eating in a way that s good for human health, good for the planet, and just plain good unapologetically delicious. The new Oldways Cart makes the idea of eating well more

More information

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library Knowledge @ Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights July 6, 2016 Leavenworth Public Library Presented by Sharon Riedel Kansas State University Research and Extension

More information

VATA/PITTA Summer, Week 3

VATA/PITTA Summer, Week 3 Summer, Week 3 Summer, Week 3 MENU MONDAY 1 Black Lentils with Yogurt TUESDAY 2 Chicken Tikka and Saffron Rice WEDNESDAY 3 Almond Crusted Tilapia with Asparagus Pasta THURSDAY 4 Spinach Soup and Summer

More information

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons

More information

FREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites

FREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites Back-to-School Meal Plan www.transfitathens.com Commit to the Lord whatever you do, and He will establish your plans. -Proverbs 16:3 Breakfast AM Snack Lunch PM Snack Dinner Exercise S PREP DAY! Chocolate

More information

Recipes for Healthy Living

Recipes for Healthy Living Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment

More information

7 DAY LOW-CARB DIET PLAN

7 DAY LOW-CARB DIET PLAN 7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Beef & Noodle Stir-Fry. Cheesy BBQ Chicken

Beef & Noodle Stir-Fry. Cheesy BBQ Chicken Beef & Noodle Stir-Fry 2 tablespoons vegetable oil 1½ pounds boneless beef sirloin steak, thinly sliced 1 red bell pepper, thinly sliced 1 cup matchstick carrots 1 teaspoon Seasoned Salt ½ cup Hey Garlic!

More information

USE WITH MODEL#GES580

USE WITH MODEL#GES580 WWW.GOURMIA.COM SPIRALIZER Recipes USE WITH MODEL#GES580 WWW.GOURMIA.COM YIELD 2-3 SERVINGS PREP TIME 5 MINUTES COOKING TIME 35 MINUTES TOTAL TIME 40 MINUTES 3 MEDIUM RUSSET POTATOES, SCRUBBED 1 TABLESPOON

More information

PROTOCOL HASHIMOTO S. Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan. Wentz, PharmD, FASCP. IZABELLA WENTZ PharmD, FASCP

PROTOCOL HASHIMOTO S. Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan. Wentz, PharmD, FASCP. IZABELLA WENTZ PharmD, FASCP HASHIMOTO S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life Back Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan Izabella Wentz, PharmD, FASCP IZABELLA WENTZ PharmD, FASCP About

More information

7 Day Simplifying Detox

7 Day Simplifying Detox 7 Day Simplifying Detox The recipes in the 7 day Simplifying Detox are easy and fast to prepare and most of them can be done in about 30 minutes. They are delicious making you feel light and refreshed

More information

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Freezer Cooking Edition. by $5 Dinners

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Freezer Cooking Edition. by $5 Dinners Recipes with Breakdown 21 Meals from Costco for $150 - Plan #5 Freezer Cooking Edition by $5 Dinners Recipes: BBQ Meatball Sliders with Frozen Vegetables Herbed Meatballs with Pasta & Frozen Vegetables

More information

Seafood Recipes

Seafood Recipes www.onieproject.org Seafood Recipes Try to eat 8 oz of seafood each week! You can eat it all in one sitting, or break it up throughout the week! A drained can of tuna is about 3-4 oz & an average tilapia

More information

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado. HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions

More information

Breakfast October 8, 2013

Breakfast October 8, 2013 1 Melon Salad Breakfast October 8, 2013 1 cup sugar 1-1/2 cups water or fruit juice 2 tablespoons lemon juice 2 tablespoons vinegar 1 teaspoon ground ginger 4 Spanspek (Use cantaloupes if in the USA) 1/4

More information

Dr. Joey s Top 7 dinners for weight loss!

Dr. Joey s Top 7 dinners for weight loss! Dr. Joey s Top 7 dinners for weight loss! Please note: All dinners below serve 1 1. Turkey tacos on lettuce wraps 4 oz. ground lean turkey 1/8 teaspoon paprika 3 Boston lettuce leaves ½ cup diced tomatoes

More information

JEFF'S SWEET POTATO STEAK

JEFF'S SWEET POTATO STEAK JEFF'S SWEET POTATO STEAK Jeff Langehennig Carson County Ingredients: 6 oz Beef Sirloin Steak 6 oz Red Creek Marinade 1 Medium Sweet Potato 4 oz Brown Sugar 4 Tblsp Butter Pam Non Stick Spray Directions:

More information

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Gluten-Free Freezer Cooking Edition. by $5 Dinners

Recipes with Ingredients Breakdown. 21 Meals from Costco for $150 - Plan #5 Gluten-Free Freezer Cooking Edition. by $5 Dinners Recipes with Breakdown 21 Meals from Costco for $150 - Plan #5 Gluten-Free Freezer Cooking Edition by $5 Dinners Recipes: BBQ Meatballs & Mashed Potatoes with Frozen Vegetables Herbed Meatballs with Gluten-Free

More information

Broccolini Recipe Guide

Broccolini Recipe Guide Broccolini Recipe Guide The one and only. Mann Packing was responsible for introducing Broccolini - a sweet, long-stemmed broccoli/chinese kale hybrid - to the United States, and is its sole U.S. grower

More information

TABLE OF CONTENTS Dr. Hyman s Bonus 10-Day Detox Diet Meal Plan

TABLE OF CONTENTS Dr. Hyman s Bonus 10-Day Detox Diet Meal Plan TABLE OF CONTENTS Dr. Hyman s Bonus 10-Day Detox Diet Meal Plan Breakfast Jicama Hash 5 Bacon, Asparagus, and Shallot Frittata 9 Frittata with Spinach, Zucchini, Onion, and Fresh Herbs 9 Savory Turkey

More information

Hormone Balancing Meal Plan Cleanse Week 2

Hormone Balancing Meal Plan Cleanse Week 2 Hormone Balancing Meal Plan Cleanse Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option

More information

Monday. Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES. Chickpea Pasta Salad 4 SERVINGS TIME 30 MINUTES

Monday. Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES. Chickpea Pasta Salad 4 SERVINGS TIME 30 MINUTES Monday Page 1 2 cup - milk 4 cup - cereal, bran akes 1/ 4 cup - raisins, seedless 1 cup - mixed berries, frozen 2 medium - grapefruit Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES Set berries out to

More information

Simply Filling, Simply Delicious

Simply Filling, Simply Delicious Simply Filling, Simply Delicious Power Food-rich meals, menus and snacks Now Including Breakfasts! Table of Contents Our Favorite Flavor Boosts 3 Three Simply Filling Menus Family-Friendly Menu Baked Chicken

More information

Marvels of. MMMMMMMustard RECIPES

Marvels of. MMMMMMMustard RECIPES Marvels of MMMMMMMustard RECIPES Mustard Chicken tbsp (5 ml) brown mustard seeds, ground to a powder with 2 tbsp (25 ml) water 2 tsp (2 ml) turmeric 8 tsp (.5 ml) black pepper 2 2 lbs (. kg) chicken pieces,

More information

Meat. Produce. Canned/Dry

Meat. Produce. Canned/Dry 1. Garlic Chicken, Green Beans, Cous Cous 2. Swiss Macaroni and Cheese with Sausage, Broccoli 3. Fish Tacos with Chipotle Dressing, Orange and Red Onion Salad 4. Quick and Easy Skillet Chicken Jambalaya,

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

30-Day. Challenge Meal Plan WEEK 2

30-Day. Challenge Meal Plan WEEK 2 30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS

More information

Savory Bread Pudding. Preparation. Serves 8. Prep time: 15 minutes active; 1 hour total.

Savory Bread Pudding. Preparation. Serves 8. Prep time: 15 minutes active; 1 hour total. Savory Bread Pudding Serves 8. Prep time: 15 minutes active; 1 hour total. 4 eggs, beaten 2 cups milk 4 to 5 cups cubed whole grain bread 1 tablespoon olive oil ½ cup diced yellow onion 2 cloves garlic,

More information

Liver Purification Days 1-21

Liver Purification Days 1-21 Liver Purification Days 1-21 Day 1 Day 2 Breakfast Shake with favorite fruit Breakfast Shake with favorite fruit Example: Chocolate almond milk, ½ banana 3 strawberries (as much as you want) Lunch Organic

More information

Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1

Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

More information

Recipes. 1. Best Ever Broccoli Salad. 2. Chef Meg s Herb Roasted Turkey. 3. Cranberry Salsa. 4. Grandma Rickard s Chicken & Dressing

Recipes. 1. Best Ever Broccoli Salad. 2. Chef Meg s Herb Roasted Turkey. 3. Cranberry Salsa. 4. Grandma Rickard s Chicken & Dressing Recipes 1. Best Ever Broccoli Salad 2. Chef Meg s Herb Roasted Turkey 3. Cranberry Salsa 4. Grandma Rickard s Chicken & Dressing 5. Leftover Turkey Soup 6. Orange-Spice Glazed Carrots 7. Penne Pasta Salad

More information

Deviled Eggs with California Avocado Recipe Provided By the California Avocado Commission. INSIST ON Copyright 2013 California Avocado Commission

Deviled Eggs with California Avocado Recipe Provided By the California Avocado Commission. INSIST ON Copyright 2013 California Avocado Commission Deviled Eggs with California Avocado C A L I F O R N I A AV O C A D O S For a fresh new twist on deviled eggs, fill egg white halves with mashed California Avocado and get 166 mcg of potassium per tablespoon.

More information

Crock Pot Chicken Burrito Bowls

Crock Pot Chicken Burrito Bowls Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup

More information

The holidays are the most wonderful time of the year but

The holidays are the most wonderful time of the year but WITH LEFTOVERS TO LOVE FROM OUR CHEF TO YOUR Table The holidays are the most wonderful time of the year but they can also be the busiest! With planning, shopping, and entertaining, there s often little

More information

BEEF (RED MEAT) ENTREES

BEEF (RED MEAT) ENTREES BEEF (RED MEAT) ENTREES Beefy Asian Lettuce Cups 1/2# extra lean ground sirloin 1 small onion finely diced 1/2 bell pepper finely diced 1 celery stick 6-8 inches finely diced 2 cloves of garlic grated

More information

Chef O s Chicken Breasts stuffed with Zucchini, Roasted Red Pepper, and Goat Cheese

Chef O s Chicken Breasts stuffed with Zucchini, Roasted Red Pepper, and Goat Cheese Chef O s Chicken Breasts stuffed with Zucchini, Roasted Red Pepper, and Goat Cheese ¼ cup minced onion 2 tablespoons olive oil ½ cup firmly packed coarsely grated unpeeled scrubbed zucchini, squeezed dry

More information

Easy Peasy Pasta. Prep Time: 20 minutes Serves: 6

Easy Peasy Pasta. Prep Time: 20 minutes Serves: 6 Easy Peasy Pasta Prep Time: 20 minutes Serves: 6 2 cups fresh peas (or 2 cups frozen peas, thawed) 1 pound whole wheat pasta 1 cup part-skim ricotta cheese ¼ cup (loosely packed) fresh parsley leaves (chopped)

More information

2017 Healthy Living Edition

2017 Healthy Living Edition 2017 Healthy Living Edition HARMONS FOOD for THOUGHT We love the fresh start that accompanies each New Year here at Harmons. As we strive to renew our bodies and minds, it makes sense to do the same with

More information

Om Nom Nom What s Cooking?

Om Nom Nom What s Cooking? Om Nom Nom What s Cooking? Monday tuesday wednesday thursday friday saturday B: breakfast casserole L: left-over paleo tacos veggies and ranch dip S: tandoori chicken and pineapple rice D: B: pumpkin custard

More information

Cityline Weight Loss Challenge Day Meal Plan #1

Cityline Weight Loss Challenge Day Meal Plan #1 Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1

More information

Slow Cooker Large Plan Week 11 March 12 Eatathomecooks.com

Slow Cooker Large Plan Week 11 March 12 Eatathomecooks.com Corned Beef & Cabbage, Irish Soda Bread Slow Cooker Chicken Alfredo Soup, Caesar Salad, Breadsticks Pumpkin Black Bean Chili in the Slow Cooker, Hoe Cakes Freezer Beans as Bean and Cheese Burritos, Slides

More information

Copyright 2017 Upgraded Health and Nick Garcia

Copyright 2017 Upgraded Health and Nick Garcia 1 Copyright 2017 Upgraded Health and Nick Garcia This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative materials on the subjects in the publications.

More information

Steakhouse Burgers. Broccoli. Chicken Pasta. PRODUCE Garlic 2 cloves 4 cloves 2 cloves Broccoli Cherry tomatoes Fresh basil

Steakhouse Burgers. Broccoli. Chicken Pasta. PRODUCE Garlic 2 cloves 4 cloves 2 cloves Broccoli Cherry tomatoes Fresh basil Broccoli Chicken Pasta Steakhouse Burgers Potato Packets Southwest Chicken Salad Ginger Beef with Broccoli Fisherman s Stew 2018 http://www.makedinnereasy.com Grocery List for the week of January 1, 2018

More information

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil Stuffed Mushrooms 12 medium size crimini mushrooms 1 clove garlic chopped 1 small onion chopped ¼ tsp. salt ¼ tsp. black pepper ¼ cup chopped parsley 2 tbsp. oil optional: 2 tbsp. parmesan cheese (or asiago,

More information

Orange Avocado Oil Cake

Orange Avocado Oil Cake Serves 8 Prep time: 20 minutes Cook time: 45 minutes Orange Avocado Oil Cake This lightly perfumed cake benefits greatly from the combination of the orange juice and zest and the avocado oil. The end result

More information

Dinner DJ: April 2017

Dinner DJ: April 2017 Dinner DJ: April 01 Shopping List Please buy organic when and if you can. 1 lb Italian turkey sausage lbs chicken, bone-in, skin-on I like breasts and thighs Fresh Herbs: Always check the fridge first

More information