7 Recipes for Busy Professionals

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1 7 Recipes for Busy Professionals Chris McKee, CNC

2 Hello! I m Chris Mckee, The Nomadic Nutritionist, helping YOU be younger next year! I come to the field of nutrition with over 30 years experience in whole-food cooking, healthy lifestyle coaching, individual nutritional counseling and speaking to 1,000 s of people about the role of good nutrition in preventing disease and slowing down aging. I know you are a busy professional and it s important for you to stay at the top of your game, that is why I have developed these super fast, easy and healthy recipes just for you! ENJOY!

3 This is super quick! While the fish is on the grill you can make the vinaigrette. Look for the quick Quinoa and Brown Rice packages at your store. This only takes 20 minutes!. Pop open a bagged salad and your done! Grilled Fish with Lemon Basil Vinaigrette 4 wild fillets of halibut or swordfish or rock cod or Mahi Mahi Tablespoons fresh lemon juice 2 Tablespoons olive oil 2 garlic cloves, minced 1 2 teaspoon grated lemon 3 Tablespoons fresh Basil 2 teaspoons capers (found near pickles) 1. Mix together all ingredients except fish in small bowl. 2. Grill fish and serve with Lemon Basil Vinaigrette.

4 This is great for Meatless Monday s. Serve with a fruit salad. 30 Minute meal Veggie Skillet 2 Tabl. coconut oil 2 cups sliced Organic leeks (2 large) 4 cups thin sliced Yukon gold potatoes 2 garlic cloves, minced 1 1/4 tsp paprika 1/2 tsp. Real salt or Himalayan pink 1/2 tsp. pepper 4 cups thinly sliced and trimmed Organic Swiss chard or Organic spinach 4 large organic eggs 1/4 cup Swiss cheese shredded Heat a large skillet (cast iron works great) over medium heat. Add oil to pan. Add leek, cook 5 min. stirring frequently. Add potatoes and garlic; cook 15 minutes or until potatoes are tender, stirring occasionally. Stir in 1 teasp. paprika, 1/4 tsp. salt and 1/4 tsp. pepper. Add chard or spinach and cook 4 minutes stirring regularly. Using a spoon, push potato mixture aside to make 4 egg-size spaces. Crack 1 egg into each space and sprinkle with remaining salt, pepper and paprika. Cover and cook 3-4 minutes or until eggs are lightly set. Sprinkle with cheese cover and let melt.

5 What I love about asian food is the quick, easy way it comes together. Before you start the chicken start the brown rice (1 cup organic brown rice, 2 cups water, sim- mer with lid off for 30 minutes or until water is gone) 30 Minute Meal Cashew Chicken Stir-fry 1/2 cup raw, unsalted cashews 4 Tablespoons cooking Sherry 6 teaspoons cornstarch 4 teaspoons Tamari Soy sauce 1/2 teaspoon red pepper flakes 2 large Organic, boneless, skinless chicken breasts cut into 1/2 cubes 1 cup Organic chicken broth 2 Tablespoons Coconut oil 1 8 oz. can sliced water chestnuts 1 bunch of asparagus, trimmed and cut into 1 pieces 2 Tablespoons fish sauce or oyster sauce In toaster oven bake cashews at 350 until browned and set aside. Combine Sherry, 2 teaspoons cornstarch, 2 teaspoons Tamari and red pepper flakes. Add Chicken and marinate 15 minutes. Combine chicken broth, remaining cornstarch and remaining Tamari in small bowl and set aside. Heat oil in wok or large fry pan. Add chicken mixture and stir-fry 2 minutes. Add water chestnuts and asparagus and cook for 2-3 minutes or until asparagus is ten- der. Stir in broth mixture and stir until thickened. Add in fish sauce and cashews. Serve over rice.

6 This is so refreshing and fast! 30 Minute Meal Shrimp, Avocado and Spinach Salad Dressing 2 teaspoons sugar 1 teaspoon dried Tarragon crumbled 1/2 teaspoon dry mustard 1/4 teaspoon pepper 1/4 teaspoon Himalayan Pink salt 1/2 cup red wine vinegar 1/3 cup extra virgin olive oil mix well Salad 1 large bag of pre-washed baby organic spinach 1 large avocado, sliced into 1 pieces 1/2 pound of cooked, shelled, gulf shrimp 1/2 small red onion, sliced into rings 3 Tablespoons toasted Pine nuts 1 hard cooked egg, finely chopped 1 cup organic strawberries sliced 1/2 cup Feta cheese Toss all ingredients together except egg and Feta. Pour dressing over salad and mix well. Serve with Feta cheese and chopped egg.

7 Ok you all, we live in Texas and this may be sacrilegious to use chicken in a pulled sandwich but it sure is good! 45 Minute Meal Pulled Chicken Sandwiches 4 Organic boneless, skinless chicken breasts 4 Whole Wheat Hamburger Buns Mix in small bowl: 2 Tablespoons brown sugar 1 teaspoon Paprika 1 teaspoon Chili Powder 3/4 teaspoon Cumin 1/2 teaspoon ground chipotle chile pepper 1/4 teaspoon salt 1/4 teaspoon pepper Rub this mixture all over the chicken, grill, cool and shred. While chicken is cooking in saucepan mix: 2 teaspoons olive oil 1/2 cup chopped onion, sauté. Stir in 2 Tablespoons brown sugar 1 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon dry mustard 1/4 teaspoon allspice 1/8 teaspoon cayenne 1 cup ketchup 2 Tablespoons cider vinegar 1 Tablespoon molasses. Stir in shredded chicken and heat. Pile on hamburger bun. Serve with bagged pre-made coleslaw for a real Texas BBQ!

8 Don t let the sauce scare you off, you only use one Tablespoon per burger but boy does it dress it up! 30 Minute Meal Bleu Cheese Burgers 1 pound organic or grass-fed beef (make 4 patties) 1 green onion sliced salt and pepper to taste Grill the burgers 1/4 cup low-fat mayonnaise (or Vegenaise) 1/4 cup low-fat organic sour cream 1/2 teaspoon Dijon mustard 1/4 teaspoon Worcestershire sauce 1/4 cup crumbled bleu cheese Mix all sauce ingredients together and when ready to serve microwave for 30 sec- onds to warm. Serve over burgers. We love these with grilled veggies and oven fries!

9 The crock-pot is a must have for a busy woman! 30 Minute Prep Minestrone Soup Crock Pot 1 onion chopped 2 carrots sliced 1 zucchini diced 1 cup cabbage shredded 2 cloves garlic minced 2 15oz. cans of organic kidney beans rinsed and drained 2 14oz. cans of low- sodium organic beef broth 1 28oz. can chopped organic tomatoes 1 tsp. dried basil 1 2 tsp. oregano 1 2 tsp. Pink Himalayan salt 1 4 tsp. black pepper 2 Cups gluten free pasta 1 2 cup parmesan cheese Combine all ingredients in Crock Pot except pasta and parmesan cheese. Cook on low for 6-7 hours. Add pasta into soup in last hour, turn on high and cook until tender. Serve with parmesan cheese and mixed green salad