Dip it, dunk it, drizzle it. dips & dressings for. METABOLISM diet. haylie pomroy

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Dip it, dunk it, drizzle it. dips & dressings for. METABOLISM diet. haylie pomroy"

Transcription

1 Dip it, dunk it, drizzle it dips & dressings for THEFAST METABOLISM diet haylie pomroy

2 Copyright 2014 by Haylie Pomroy

3 Dressings Phase 1 Raspberry Vinaigrette Phase 1 Peachy Keen Dressing Phase 2 Creamy Lemon-Herb Dressing Phase 2 Asian Dressing Phase 2 Basic Balsamic Vinaigrette Phase 3 Chia-Chive Dressing Phase 3 Sesame-Ginger Dressing Phase 3 Poppy Seed Dressing Phase 3 French Dressing

4 phase 1 dressings Raspberry Vinaigrette Makes about ¾ cup Phase 1 means tangy fruit dressings like this restaurant favorite. Frozen raspberries work just fine if fresh aren t available. There isn t enough fruit in this recipe to count as a fruit requirement, so be sure to add a fruit to your meal if needed. Prep time: 5 minutes Total time: 5 minutes 1 shallot, finely minced 1 tablespoon sugar-free Dijon mustard 2 tablespoons apple cider vinegar ½ pint raspberries (or about ¾ cup frozen raspberries) ½ teaspoon orange zest 1 packet or 1 8 teaspoon powdered stevia 1. Blend all ingredients. 2. Alternatively, skip the blender and mash the raspberries very well. Then pour all the ingredients into a glass jar, cover, and shake until combined. 3. Portion is 2 to 4 tablespoons. 4

5 photo by tara tuckwiller 5

6 phase 1 dressings Peachy Keen Dressing Makes about 1½ cups Peaches are mild and creamy in a salad dressing. This dressing tastes especially good on a spinach salad or with baby greens. It s also a nice dip for celery. You ll only be using a couple of tablespoons at a time, so even though there s fruit in this recipe, it s okay to use it at dinner on Phase 1. Prep time: 5 minutes Total time: 5 minutes 2 peaches, peeled and sliced 3 tablespoons fresh lime juice ½ teaspoon powdered stevia ½ teaspoon ground cumin ¼ teaspoon sea salt 1. Process all the ingredients in a blender until smooth, stopping to scrape down the sides. 2. Portion is 2 to 4 tablespoons. photo by tara tuckwiller 6

7 Creamy Lemon-Herb Dressing Makes about ¾ cup phase 2 dressings Hard-boiled egg whites are the secret to this non-dairy creamy dressing. This basic dressing works well with all kinds of herbs. Just pick some! Because this recipe includes egg whites, you could use it as a Phase 2 snack by using it as a veggie dip and eating half of the recipe. Prep time: 15 minutes Total time: 15 minutes 3 hard-boiled egg whites 2 tablespoons fresh lemon juice ½ teaspoon sea salt ½ teaspoon garlic powder (or 2 cloves garlic) 2 teaspoons onion powder Freshly ground black pepper ¾ cup water Add-ins: Choose one or more 1 tablespoon fresh dill (or 1 teaspoon dried) 2 tablespoons fresh parsley (or 2 teaspoons dried) 1 tablespoon fresh cilantro (or 1 teaspoon dried) 1 tablespoon fresh mint (or 1 teaspoon dried) 1 teaspoon sugar-free Dijon mustard (or more to taste) optional: Stevia or xylitol to taste 1. Add all basic ingredients (including the herbs you choose) except the water to a blender or food processor. While the machine is running, slowly add the water until the desired consistency is achieved. 2. Taste and adjust seasonings if needed; add stevia, if using. 3. Portion is 2 to 4 tablespoons. Phase 3 option: You can substitute 3 tablespoons olive oil for some of the water. Vegan option: You can substitute 4 ounces silken tofu for the egg whites (Phase 2 only). 7

8 photo by tara tuckwiller 8

9 Asian Dressing Makes about ½ cup This versatile dressing can be used anytime and on any phase of the Fast Metabolism Diet. phase 2 Prep time: 10 minutes Total time: 10 minutes ¼ cup tamari 1 tablespoon crushed peeled fresh ginger ¼ cup fresh lemon juice dressings 1. Blend, whisk, or shake everything together. 2. Portion is 2 to 4 tablespoons. Basic Balsamic Vinaigrette Makes about ¼ cup This tangy balsamic vinaigrette can be used anytime and on any phase of the Fast Metabolism Diet. Prep time: 10 minutes Total time: 10 minutes 4 cloves garlic, minced 3 tablespoons balsamic vinegar 1 teaspoon dried oregano leaves (or 1 tablespoon minced fresh oregano) 1 teaspoon dried thyme leaves (or 1 tablespoon minced fresh thyme) 1 teaspoon sugar-free Dijon mustard 1 teaspoon freshly ground black pepper 1. Blend, whisk, or shake everything together. 2. Portion is 2 to 4 tablespoons. 9

10 Chia-Chive Dressing Makes about 1½ cups This mild and creamy vinaigrette balances garlic with shallots and chives for a fresh, familiar taste. Chia seeds add healthy fat and texture. Prep time: 5 minutes Total time: 5 minutes phase 3 1 cup unsweetened almond milk, hemp milk, or coconut milk 1 tablespoon chia seeds ½ cup minced shallot 2 cloves garlic, minced ½ cup minced fresh chives ¼ cup white balsamic vinegar ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1. Place all the ingredients into a blender and blend until smooth. dressings 2. Alternatively, pour all the ingredients into a jar. Cover tightly and shake until emulsified. 3. Portion is 2 to 4 tablespoons. photo by tara tuckwiller 10

11 Sesame-Ginger Dressing Makes about ½ cup Use it on salad or dunk your veggies in this gingery Asian dressing. It s especially good with daikon radish and jicama. Prep time: 5 minutes Total time: 5 minutes phase 3 ¼ cup raw cashew butter 1 teaspoon sesame oil 3 tablespoons tamari 1 teaspoon olive oil 1 tablespoon red wine vinegar ½ teaspoon sesame seeds 2 teaspoons grated peeled fresh ginger 1. Place the cashew butter in a medium microwave-safe bowl. Heat in the microwave for 20 seconds. dressings 2. Add the remaining ingredients to the bowl and whisk until the mixture is smooth and creamy. 3. Portion is 2 to 4 tablespoons. 11

12 Poppy Seed Dressing Makes about 1 cup This restaurant favorite skips the dairy, instead using cashews to get that creamy consistency. Orange zest and paprika give it some extra zing. Prep time: 10 minutes Total time: 10 minutes phase 3 1½ tablespoons chopped yellow onion ½ cup raw cashews, rinsed ½ cup water 3 tablespoons fresh lemon juice 1 teaspoon orange zest ½ teaspoon celery seed ½ teaspoon sea salt ½ teaspoon paprika 1 tablespoon poppy seeds 1. Blend all the ingredients, except the poppy seeds, until smooth. dressings 2. Stir in the poppy seeds. Thin with additional water, if needed. Adjust seasonings, if needed. 3. Portion is 2 to 4 tablespoons. 12

13 photo by tara tuckwiller 13

14 French Dressing Makes about 11/3 cups Typical bottled French dressing includes more sugar or corn syrup than anything else. Instead, our version puts the emphasis on a genius spice blend. This recipe calls for sugarfree ketchup; try your local health food store, or use our recipe.* Prep time: 5 minutes Total time: 5 minutes phase 3 ¼ cup apple cider vinegar 2 packets or ¼ teaspoon stevia powder ½ cup sugar-free ketchup* 2 3 cup extra-virgin olive oil 4 teaspoons mild paprika 2 teaspoons dry mustard ½ teaspoon celery seed dressings 1. Combine all the ingredients in a blender and process until smooth. 2. Portion is 2 to 4 tablespoons. *You ll find our recipe for Homemade Sugar-Free Ketchup here: 14

15 Dips Phase 1 Easy Mango Salsa Phase 1 Tex-Mex Black Bean Dip Phase 1 Fire-Roasted Salsa Phase 1 White Bean Dip with Bacon Phase 2 Roasted Red Pepper Dip Phase 2 Power Protein Dip Phase 3 Gorgeous Green Dip Phase 3 Lemony Artichoke-Bean Dip Phase 3 Mediterranean Layer Dip

16 phase 1 Easy Mango Salsa Makes about 3 cups This quick fruity salsa is an easy way to perk up leftover chicken or turkey. dips Prep time: 10 minutes Total time: 10 minutes 2 ripe mangoes, diced (about 3 cups) 1 small red onion, peeled and diced 1 to 2 jalapeños, seeded and diced ½ cup loosely packed chopped fresh cilantro Juice of 1 lime 1. Toss all the ingredients together in a bowl until combined. 2. One cup equals a fruit portion on Phase 1. photo by tara tuckwiller 16

17 phase 1 dips Tex-Mex Black Bean Dip Makes about 2½ cups Using a dip as your protein is a great way to mix it up, and it s fun to experience a different texture. Use this mildly spicy black bean dip as part of your Phase 1 or Phase 3 lunch or dinner. Prep time: 10 minutes Total time: 10 minutes 2 (15-ounce) cans black beans, drained and rinsed ½ cup chopped yellow onion 1 3 cup chopped fresh cilantro 1 clove garlic, minced 1 small jalapeño, seeded and diced 2 tablespoons fresh lime juice ¼ teaspoon ground cumin ¼ teaspoon chili powder ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1. Put the black beans, onion, cilantro, garlic, jalapeño, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender. Blend until smooth. 2. Serve with cut-up vegetables. A ½ cup serving equals a standard protein portion on Phase 1 or Phase 3. 17

18 phase 1 dips Fire-Roasted Salsa Makes about 1½ cups This homemade version will ruin you for jarred salsa! This is quite mild, so use more jalapeños for more kick. Use it as an unlimited condiment for Phase 1. May also be used in Phase 3. Prep time: 15 minutes Total time: 15 minutes 1 to 2 jalapeños 3 cloves garlic, unpeeled 1 (15-ounce) can diced tomatoes in juice, preferably fire-roasted ½ cup loosely packed chopped fresh cilantro 2 tablespoons fresh lime juice ¼ teaspoon sea salt, or to taste 1. In a small, ungreased skillet over medium heat, roast the whole jalapeños and garlic cloves, turning regularly, until they are soft and blotchy brown, about 10 minutes. When they are cool enough to handle, pull the stems off the peppers and peel the garlic. 2. Place the peppers and garlic in a food processor and pulse until finely chopped. Add the tomatoes with their juice. Pulse a few times to make a coarse puree. 3. Transfer the puree to a bowl. Stir in the cilantro and lime juice, and season with sea salt. photo by tara tuckwiller 18

19 phase 1 dips White Bean Dip with Bacon Makes about 1½ cups You ll never believe this rich dip is low in fat and dairy-free. Use it as a warm dip for veggies, or use it as a spread in a sandwich or wrap. Prep time: 15 minutes Total time: 15 minutes 4 slices nitrate-free turkey bacon, chopped 4 cloves garlic, minced 1 3 cup low-sodium chicken broth 1 (19-ounce) can cannellini beans, drained and rinsed ¼ cup chopped green onions 1 tablespoon chopped fresh rosemary 1 tablespoon fresh lemon juice, or to taste ¼ teaspoon sea salt 1 8 teaspoon paprika Dash of cayenne pepper photo by tara tuckwiller 19

20 phase 1 1. Sauté the chopped bacon in a nonstick skillet over medium heat until crisp. Remove the bacon from the pan with a slotted spoon, and set aside. Add the garlic and 1 tablespoon of the broth to the pan; cook for 1 minute, stirring frequently. 2. Add the remaining broth along with the beans; bring to a boil. Reduce the heat, and simmer, uncovered, for about 3 minutes. dips 3. Place the bean mixture and remaining ingredients (except the bacon) in a food processor and process until smooth. 4. Spoon the mixture into a bowl, and stir in all but 2 tablespoons of the reserved cooked bacon. Sprinkle the dip with the remaining bacon and green onions just before serving. 5. Use ½ cup as a protein portion for Phase 1. May also be used in Phase 3. 20

21 Roasted Red Pepper Dip Makes about ½ cup phase 2 This all-veggie red pepper sauce can be a dip for vegetables, but it also tastes great as a condiment for pork or fish. Use jarred red peppers for quick preparation. Prep time: 10 minutes Total time: 10 minutes dips 3 4 cup roasted red bell peppers ½ cup loosely packed fresh parsley 1 clove garlic ½ tablespoon fresh lemon juice ¼ teaspoon onion powder ¼ teaspoon ground cumin 1 8 teaspoon sea salt, or to taste pinch of freshly ground black pepper Process all the ingredients in a food processor until smooth. 21

22 photo by tara tuckwiller 22

23 Power Protein Dip Makes about 1 cup phase 2 You can tinker like crazy with this recipe. We used classic lemon and dill, but you could also try ginger and parsley, basil and lemon, or cilantro and jalapeño for a spicy version. Serve with Phase 2 veggies for dipping. Prep time: 10 minutes Total time: 10 minutes dips 3 hard-boiled egg whites 1 clove garlic 2 tablespoons fresh lemon juice 2 tablespoons water 1 tablespoon minced fresh dill 2 teaspoons onion powder 1 teaspoon sugar-free Dijon mustard ¼ teaspoon sea salt 1 8 teaspoon freshly ground black pepper 3 drops liquid stevia 1. Process everything in a blender or food processor until smooth. Serve with Phase 2 veggies. 2. About ½ cup is a protein portion for a Phase 2 snack. Vegans only: You can substitute 4 ounces silken tofu for the egg whites in this recipe. 23

24 Gorgeous Green Dip Makes about 3 cups This is a beautiful dip for summer when asparagus is in season. One cup is a protein portion plus about onequarter portion of healthy fat for Phase 3. Serve cold as a dip or a spread for sandwiches and wraps. Prep time: 15 minutes Total time: 15 minutes phase 3 2 cups fresh asparagus, halved and woody stems sliced off ½ large avocado 1½ cups cooked or canned chickpeas (drained and rinsed if using canned) 1 clove garlic Juice of 1 to 2 lemons (about ¼ cup fresh juice) ¼ cup raw pumpkin seeds ¼ cup olive oil sea salt and freshly ground black pepper dips 1. Bring a large pot of water to a boil and add the asparagus. Boil for 3 to 5 minutes, until just tender, but not mushy. Drain and add the asparagus to a blender or food processor. 2. Add the avocado, chickpeas, garlic, lemon juice, pumpkin seeds, oil, and a pinch of salt and pepper to the blender or food processor bowl. 3. Blend until smooth. 24

25 photo by tara tuckwiller 25

26 Lemony Artichoke-Bean Dip Makes about 2 cups Use this rich and creamy dip to dunk veggies and sprouted-grain pita, or as a spread in wraps or sandwiches. About 2 3 cup would equal a protein portion for Phase 3. Prep time: 15 minutes Total time: 15 minutes phase 3 2 tablespoons olive oil 1 cup chopped sweet onion ¼ teaspoon sea salt 1 clove garlic 1 tablespoon fresh chives 1 teaspoon fresh thyme leaves 1 (15-ounce) can white beans, drained and rinsed ¼ teaspoon cayenne pepper 1 (14-ounce) can artichoke hearts, drained dips 1. Heat the oil in a small skillet over medium-high heat. Add the onions and sea salt. Sauté until the edges of the onions brown just a little. 2. Pour the onions and oil into a blender or food processor. Add all the other ingredients and process until creamy. 3. Serve warm or at room temperature. 26

27 Mediterranean Layer Dip serves 4 More meal than dip, this recipe makes a great summer dinner or snack. Scoop with veggies (or just eat it with a spoon) for a Phase 3 snack, or serve with sprouted-grain pita wedges for dinner. Prep time: 10 minutes Total time: 10 minutes phase 3 12 ounces hummus (about 11 3 cups) 1 cup chopped cucumbers 1 cup chopped cherry tomatoes 1 3 cup chopped green onions ¼ cup chopped pitted kalamata olives Fresh basil and/or mint leaves 1. Spread the hummus evenly on a large serving plate. dips 2. Layer on the cucumbers, tomatoes, green onions, olives, and basil/mint. 27

28 photo by tara tuckwiller 28

29 29

Super Sauces and Divine Dressings

Super Sauces and Divine Dressings Super Sauces and Divine Dressings Presented by UK Health and Wellness April 27, 2007 Apple-Pear Salad 16 ounces romaine lettuce 6 ounces shaved Swiss cheese 1 cup roasted, salted cashews ½ cup sweetened

More information

Healthy Cooking Made Easy.

Healthy Cooking Made Easy. Healthy Cooking Made Easy. Spiralizing is all about making easy, healthy dishes with fresh vegetables and fruits, while having fun in the process. That s what we hope you ll experience with these recipes.

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

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

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

More information

One Pot October // Crock Pot Recipes (Low Carb)

One Pot October // Crock Pot Recipes (Low Carb) One Pot October // Crock Pot Recipes (Low Carb) Recipe 1: Herby Garlic Chicken and Parsnips Recipe 2: Drunken Shallot Pot Roast Recipe 3: Spicy Zuppa Toscana Recipe 4: Classic Chicken Marsala Recipe 5:

More information

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in

More information

Beans YOUR PATH TO WELLNESS. Karen Malkin Health Counseling

Beans YOUR PATH TO WELLNESS. Karen Malkin Health Counseling YOUR PATH TO WELLNESS Karen Malkin Health Counseling Basic Aduki Cooking Time: 70 minutes Yield: 4 servings 1 cup aduki beans 5-inch piece kombu 4 cups water 2 bay leaves 1 teaspoon sea salt 1. Wash beans.

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

Mushroom & Barley Soup

Mushroom & Barley Soup 5.5 ounces pearl barley, raw 1 gallon vegetable broth 1 tablespoon vegetable oil ½ pound yellow onions, diced 3 ounces mushrooms, sliced ½ ounce carrots, diced ¼ cup white wine 2 ounces diced potatoes

More information

Family Recipes. BBQ Black Bean & Pineapple Pizza serves 4. BBQ Ranch Sweet Potato Pizzas serves 4

Family Recipes. BBQ Black Bean & Pineapple Pizza serves 4. BBQ Ranch Sweet Potato Pizzas serves 4 Pizza Book Family Recipes BBQ Black Bean & Pineapple Pizza 4 flour tortillas (burrito size) 1 cup barbecue sauce ½ red onion diced drain, rinsed 15-oz can black beans 4 cups pineapple diced 1 bunch green

More information

Salad Dressings. Garden Herb Dressings:

Salad Dressings. Garden Herb Dressings: Salad Dressings Making your own salad dressings is great for many reasons! The best is your health. No preservatives, thickeners, or ingredients you can t pronounce. It is WAY cheaper to make your own

More information

7 DAY LOW-CARB DIET PLAN

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

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

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

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

24 day challenge sample meal plan

24 day challenge sample meal plan 24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst

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

MANUAL FOOD PROCESSOR RECIPES

MANUAL FOOD PROCESSOR RECIPES Kathie Rotz, 563.580.0231, kathierotz@yahoo.com, www.pamperedchef.biz/kathierotz MANUAL FOOD PROCESSOR RECIPES Mango Salsa 1 ripe Mango- peeled, pitted, and diced 1 cup halved red and green seedless grapes

More information

Sugar Snap Peas Snap Pea & Turnip Salad Tomato Salsa with Sugar Snap Peas Steamed Sugar Snap Peas with Papaya Salsa

Sugar Snap Peas Snap Pea & Turnip Salad Tomato Salsa with Sugar Snap Peas Steamed Sugar Snap Peas with Papaya Salsa Sugar Snap Peas Sweet-tasting whether raw or cooked, are a cross between garden or shelling peas and snow peas. Peas a legume or a plant that bears fruit in the form of pods enclosing the fleshy seeds

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

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

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Explore your health with DELICIOUS FOODS

Explore your health with DELICIOUS FOODS Explore your health with DELICIOUS FOODS Recipes Mannatech s TruHealth Signature Smoothie Although our TruPLENISH Shake is amazing on its own, you can personalize the following recipe with your favorite

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

CLEANSE RECIPES. Soups. Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup...

CLEANSE RECIPES. Soups. Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup... CLEANSE RECIPES Soups Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup... 6 Salads and Dressings Mixed Green Salad... 7 Spinach and Mushroom

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

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

Week 4 Meal Plan: Vegan

Week 4 Meal Plan: Vegan Week 4 Meal Plan: Vegan Breakfast: Continue Favorite Shakes Pumpkin-Apple-Almond Overnight Oats Dinner: Veggie Fried Rice Mexican-Style Sweet Potatoes Old-Fashion Vegetable Soup Rustic Zucchini Tian Quinoa

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

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 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

4 th. of July. RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin

4 th. of July. RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin 4 th of July RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin Start Your Day Right! Strawberry Protein Milkshake The Virgin Diet Cookbook, Harlequin

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

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

Recipes. Stokes Purple Sweet Potato Salad with Chipotle Vinaigrette

Recipes. Stokes Purple Sweet Potato Salad with Chipotle Vinaigrette Recipes Stokes Purple Sweet Potato Salad with Chipotle Vinaigrette 5 Stokes Purple Sweet Potatoes, washed Chipotle Vinaigrette (recipe below) 1 bunch fresh chives, finely chopped Wrap each potato in plastic

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

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

POULTRY & PORK RECIPES

POULTRY & PORK RECIPES POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with

More information

Slow Cooker Small Plan Week 13 March 26 Eatathomecooks.com. Chocolate chips, 1 cup Caramel sauce, 1 jar

Slow Cooker Small Plan Week 13 March 26 Eatathomecooks.com. Chocolate chips, 1 cup Caramel sauce, 1 jar Slow Cooker Corn Chowder, Salad Chicken Broccoli Divan in the Crockpot, Dinner Rolls Crockpot Cantonese Sweet & Sour Pork Chops, Rice, Asian Broccoli Salad Slow Cooker Breakfast Casserole, Cranberry Banana

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

Recipes from

Recipes from i TABLE OF CONTENTS Red Wine Vinagrette Pasta...3 Alaska Salmon Noodles...4 Lemon Artichoke Pasta...5 Sweet Vegetable Mix...6 Mushroom Artichoke...7 Italian Chicken Pasta...8 Crustless Ham Casserole...9

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

CONDIMENTS & SAUCES TABLE OF CONTENT

CONDIMENTS & SAUCES TABLE OF CONTENT TABLE OF CONTENT 4 Tomato Sauce (Ketchup) 6 BBQ Sauce 7 Cabernet BBQ Sauce 8 Mayonnaise 9 Lime Mayo 11 Tartare sauce 12 Seafood Sauce 13 Hollandaise sauce 14 Sour Cream 15 Hoisin Sauce 17 Sichuan Sauce

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

Simple Salad Dressings is a free ebook provided to individuals who subscribe to my newsletter.

Simple Salad Dressings is a free ebook provided to individuals who subscribe to my newsletter. Copyright 2014 Jennifer Saleem, Hybrid Rasta Mama All Rights Reserved Simple Salad Dressings is a free ebook provided to individuals who subscribe to my newsletter. Please note that all images, text, design

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

Pesto Di Noci. Preparation. Serves 6. Prep time: 10 minutes active; 30 minutes total. 3 tablespoons olive oil 2 cups fresh basil leaves

Pesto Di Noci. Preparation. Serves 6. Prep time: 10 minutes active; 30 minutes total. 3 tablespoons olive oil 2 cups fresh basil leaves Pesto Di Noci Serves 6. Prep time: 0 minutes active; 30 minutes total. 3 cup walnuts 2-ounce package whole wheat linguine 2 cloves garlic, peeled 3 tablespoons olive oil 2 cups fresh basil leaves 3 cup

More information

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

leek and potato soup herbed flat bread steamed spinach with garlic

leek and potato soup herbed flat bread steamed spinach with garlic 21 1: 2: 3: SOUP HALIBUT AND CRACKERS SIMPLE FOOD leek and potato soup herbed flat bread steamed spinach with garlic halibut en papillote with vegetables arugula pesto green salad with herb vinaigrette

More information

1. Baked Honey Glazed Garlic Chicken

1. Baked Honey Glazed Garlic Chicken 1. Baked Honey Glazed Garlic Chicken 2 Raw Chicken Breasts (5oz) 1 Tbsp Natural Honey 1 Tbsp Balsamic Vinegar 1 Chopped Shallot 2 Minced Garlic Cloves 1/2 Tsp Dried Basil 1/4 Tsp Pepper Preheat oven to

More information

Complete with recipes and grocery lists! By: Dr. Becky Gillaspy

Complete with recipes and grocery lists! By: Dr. Becky Gillaspy Complete with recipes and grocery lists! By: Dr. Becky Gillaspy We ve done the hard work of planning for you! The 0,1,2,3+ Meal Plans Below you ll find six, week-long meal plans to help you organize your

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

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

Wellness Cooking Class-December 2015 Appetizers and Mocktails

Wellness Cooking Class-December 2015 Appetizers and Mocktails Prepared by: Sue Czap, RD, CSO sue_czap@urmc.rochester.edu 585-486-0654 Wellness Cooking Class-December 2015 Appetizers and Mocktails Many people find it challenging to eat healthfully this time of year

More information

Daily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes

Daily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes For every 2 vegetables, enjoy 1 fruit 15% of daily calories from meat, dairy, and processed foods Unlimited non-starchy vegetables Daily Goals PLAN 4 1 ounce raw unsalted nuts/seeds 1 cup beans/legumes

More information

Baked Havarti Chili Chicken

Baked Havarti Chili Chicken Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese

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

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

FIELD notes UCSC Farm

FIELD notes UCSC Farm Sixth Harvest: 7/7/15 & 7/10/15 Potato Vegetable Salad 1 lb. new potatoes 1 cup shelled fresh peas 1 summer zucchini, thinly sliced into coins 1/4 cup chopped chives 2 green onion, chopped, white and green

More information

GETTING STARTED. Protein = 4 calories per gram Carbohydrate = 4 calories per gram Fat = 9 calories per gram

GETTING STARTED. Protein = 4 calories per gram Carbohydrate = 4 calories per gram Fat = 9 calories per gram 30 Day Meal Plan GETTING STARTED Knowing what to eat and when to eat it is a big part of the Orangetheory Fitness eating plan. Initially, it can be really confusing and even time- intensive, but there

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

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including

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

FIELD notes UCSC Farm

FIELD notes UCSC Farm Fourth Harvest: 6/23/15 & 6/26/15 New Potatoes with Creamy Dill Sauce Serves 6 3 lbs. new potatoes 4 C heavy cream 1 C onion finely chopped 1/4 C butter 1/4-1/2 C fresh dill chopped (don t use stem part)

More information

Tuna Touchdown Dip The anise-scented flavors of the Mediterranean give a sophisticated twist to this tasty tuna dip.

Tuna Touchdown Dip The anise-scented flavors of the Mediterranean give a sophisticated twist to this tasty tuna dip. Dips Tuna Touchdown Dip The anise-scented flavors of the Mediterranean give a sophisticated twist to this tasty tuna dip. 1 can tuna, drained 3 tablespoons plain yogurt 3 tablespoons mayonnaise 2 tablespoons

More information

Almond Butter Bites. Black-Eyed Pea Salad

Almond Butter Bites. Black-Eyed Pea Salad Almond Butter Bites ½ cup almond butter ¼ cup raw sunflower seeds ¼ cup raisins ¼ cup chopped almonds 2 tablespoons unsweetened shredded coconut ¼ teaspoon cinnamon Mix all ingredients in a bowl until

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

Recipes from the Tubby Olive

Recipes from the Tubby Olive Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! Cheese Board Recipes: Add these to your cheese board for your next gathering! Warm Lemon-Rosemary Olives 3 c mixed olives

More information

VEGAN RESET. Recipes

VEGAN RESET. Recipes VEGAN RESET Recipes PAPAYA BANANA HEMP SMOOTHIE 2 frozen bananas 1 small papaya (without the seeds) 1 cup cashew milk 1 tbsp hemp seed 1. Blend all ingredients until smooth and top with some more hemp

More information

21 Day Knockout Week 1

21 Day Knockout Week 1 ! 21 Day Knockout Week 1 July 2016 21 Day Knockout July 2016 Day 1: Cajun Chicken and Shrimp Kabobs Day 2: Summer Spaghetti Day 3: Chopped Chicken and Kale Salad Day 4: Turkey Tacos with Jalapeno Lime

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

Hormone Balancing Meal Plan Vegan Week 3+

Hormone Balancing Meal Plan Vegan Week 3+ Hormone Balancing Meal Plan Vegan Week 3+ Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Shake or Hummus Shake Shake or Hummus Shake Shake Shake or Hummus Shake Lunch Grilled Vegetable

More information

Traditional February Week 6 eatathomecooks.com

Traditional February Week 6 eatathomecooks.com Round Steak with Vegetable Gravy, Green Beans and Rice Slow Cooker or Instant Pot Tex Mex Shepherd s Pie with Roasted Brussels Sprouts, Corn on the Cob Tilapia with Veggies Baked in Foil Packets, Angel

More information

Four Veggie-Rich Recipes: Your Mini-Cookbook

Four Veggie-Rich Recipes: Your Mini-Cookbook Four Veggie-Rich Recipes: Your Mini-Cookbook Three-Bean Chili On a cold night, nothing warms you up better than a big bowl of piping hot chili. Like a little extra heat? Try adding some chopped jalapeno

More information

Week Three Healthy Living Recipes

Week Three Healthy Living Recipes 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,

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

Healthy. Handy. "5-Minute Meals" and BY YURI ELKAIM

Healthy. Handy. 5-Minute Meals and BY YURI ELKAIM 26 Healthy and Handy "5-Minute Meals" BY YURI ELKAIM Copyright 2016 and beyond by Elkaim Group International, Inc. All rights Reserved No portion of this book may be used, reproduced, or transmitted in

More information

pipérade 5 OriginO tomatoes on the vine, coarsely chopped 1 teaspoon fresh thyme leaves, or ½ teaspoon dried thyme hot sauce (tabasco) salt & pepper

pipérade 5 OriginO tomatoes on the vine, coarsely chopped 1 teaspoon fresh thyme leaves, or ½ teaspoon dried thyme hot sauce (tabasco) salt & pepper pipérade Simple and delicious, pipérade is a traditional Basque dish popular in France and Spain. Enjoy as a versatile accompaniment for eggs or as a topping for meats, pizza, pasta, bruschetta, toast

More information

cool Papaya Mango Salsa By: FineMark s Executive Chef, Lisa Fidler

cool Papaya Mango Salsa By: FineMark s Executive Chef, Lisa Fidler Papaya Mango Salsa 2 Pounds Papaya, cut into 1/4-inch dice 1 ½ Cups fresh Pineapple, diced (¼ in.) 2 Scallions, finely chopped 1 small Garlic clove, grated 2 Tablespoons fresh Lime juice & zest ½ teaspoon

More information

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients. Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.

More information

BTA (Bacon, Tomato, Avocado) Egg Mug

BTA (Bacon, Tomato, Avocado) Egg Mug BTA (Bacon, Tomato, Avocado) Egg Mug PER SERVING (entire recipe): 175 calories, 7.25g fat, 831mg sodium, 8.5g carbs, 3g fiber, 3.5g sugars, 19.5g protein Cook: 5 minutes 2 tablespoons precooked real crumbled

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

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

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

PRODUCE CANNED/DRY DAIRY

PRODUCE CANNED/DRY DAIRY Mel s Diner Chili, Cornbread Muffins, Side Salad Pepperoncini Pasta with Chicken, Cucumbers and Tomatoes Tosses in Balsamic Vinaigrette Red Beans and Rice with Ham, Green Beans Whole Wheat Apple Pancakes,

More information

SUMMER. Menu Plans Shopping Lists Recipes

SUMMER. Menu Plans Shopping Lists Recipes SUMMER Menu Plans Shopping Lists Recipes Sample Day Plan Breakfast Lunch Dinner Monday Amaranth Cereal White Bean Dip With Rosemary, Chips And Crudités Farmers Market Minestrone with Gluten Free Roll and

More information

Corned Beef. Chicken. Parsley BBQ

Corned Beef. Chicken. Parsley BBQ BBQ Chicken Corned Beef Parsley Potatoes Steak Salad Hot Chick Melts Healthy Waldorf Salad Sautéed Tilapia 2018 http://www.makedinnereasy.com Grocery List for the week of March 5, 2018 = dish as outlined

More information

Ancho Salsa. Serving Tip: Enjoy this Ancho chile sauce with enchiladas!

Ancho Salsa. Serving Tip: Enjoy this Ancho chile sauce with enchiladas! Ancho Salsa 2 dried Ancho chiles ¼ cup onion, peeled and chopped 1 tablespoon vegetable oil 2 small tomatoes, peeled and chopped 1/4 cup raisins 1 dash dried oregano 1 dash cumin 2 cups chicken broth Soak

More information

Super Salads for Everyday Living

Super Salads for Everyday Living Super Salads for Everyday Living Salads SUPER FOR EVERYDAY LIVING When it comes to salad making, add grapes to the mix for a unique signature ingredient. This versatile fruit brings color, crunch and a

More information

Lioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1

Lioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan PHASE 1 Week 4 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

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

GET STARTED4 HIGH PERFORMANCE SERIES BLENDER RECIPES

GET STARTED4 HIGH PERFORMANCE SERIES BLENDER RECIPES GET STARTED4 HIGH PERFORMANCE SERIES BLENDER RECIPES HIGH PERFORMANCE SERIES BLENDER TABLE OF CONTENTS SMOOTHIES Antioxidant Berry Smoothie Banana Spinach Avocado Smoothie Kale Banana Smoothie Strawberry

More information

California Almond Aioli

California Almond Aioli Table of Contents: 1) California Almond Aioli 2) California Almond Mustard 3) California Almond Piri Piri Sauce 4) California Almond Chimichurri 5) Romesco Sauce 6) Catalan Onion and Almond Soup 7) Carne

More information

No Flour No Sugar Small Plan Week 6 February 5 Eatathomecooks.com

No Flour No Sugar Small Plan Week 6 February 5 Eatathomecooks.com Mexican Vegetables over Brown rice Chicken and Vegetable Quinoa Bowls Tex Mex Shepherd s Pie, Green Beans Slow Cooker Meatballs and Spaghetti Sauce over Spaghetti Squash, Roasted Zucchini Chicken, Avocado,

More information

21 Amazing & Healthy Salad and Dressing Recipes

21 Amazing & Healthy Salad and Dressing Recipes 21 Amazing & Healthy Salad and Dressing Recipes TheYummyLife.com For more recipes & ideas, visit www.theyummylife.com 2 21 Amazing & Healthy Salad and Dressing Recipes TheYummyLife.com TABLE OF CONTENTS

More information

Marinade (for tofu, but also reserve ½ cup to toss finished salad in) ginger 1 T. minced. garlic 1 T. minced. The salad

Marinade (for tofu, but also reserve ½ cup to toss finished salad in) ginger 1 T. minced. garlic 1 T. minced. The salad Asian Garlic Tofu Salad *the tofu alone is a component for the spring rolls on the vegetarian entree salads, the tofu plus the other components goes on the salad bar. Tofu 3 packages Pressed overnight

More information

FAT SHREDDER RECIPES

FAT SHREDDER RECIPES FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula

More information

Menu Du Jour. (Recipes serve two) Tossed Green Salad with Balsamic Vinaigrette

Menu Du Jour. (Recipes serve two) Tossed Green Salad with Balsamic Vinaigrette 19 Jan 2004 Tossed Green Salad with Balsamic Vinaigrette New Orleans Salisbury Steak with Onion Gravy Garlic Mashed Potatoes Steamed Broccoli (Recipes serve two) Tossed Green Salad with Balsamic Vinaigrette

More information

BLT Salad with Poached Egg & Hollandaise Dressing

BLT Salad with Poached Egg & Hollandaise Dressing BLT Salad with Poached Egg & Hollandaise Dressing The B here is pancetta, a cured Italian bacon. When pierced with a fork, the crisped, round slices will shatter into crunchy bits. If you can t find pancetta

More information