a great barbecue great ingredients starts with photo by David Marcu

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1 a great barbecue starts with great ingredients photo by David Marcu

PAGE 1 Greek Turkey Burgers GF Gluten-Free NF Nut-Free Serves 8 20-30 mins 2 lbs lean ground turkey 1/2 red onion, finely diced 1 cup spinach 2 large cloves of garlic, minced 4-5 sun-dried tomatoes,

2 PAGE 1 Greek Turkey Burgers GF Gluten-Free NF Nut-Free Serves mins 2 lbs lean ground turkey 1/2 red onion, finely diced 1 cup spinach 2 large cloves of garlic, minced 4-5 sun-dried tomatoes, chopped 3/4 cup crumbled feta cheese 1 egg 1 tsp oregano 1 tsp parsley Salt and pepper to taste In a large bowl, combine ground turkey, finely diced red onions, spinach, minced garlic cloves, chopped sun-dried tomatoes, feta cheese, egg, and spices. Divide into 8 equal size balls and flatten into patties about 1/2 inch thick. Lightly oil the grill grate. Grill burgers for 6 to 8 minutes per side, or until well done. Serve on a pita, gluten-free bun, or lettuce wrap. Marinated Grilled Salmon DF Dairy-Free NF Nut-Free Serves mins 1 lb salmon fillet with skin 1/4 cup low sodium soy sauce 1 1/2 tbsp raw honey 1/2 tbsp ginger or chili powder 1 garlic clove, minced Salt and pepper to taste In a bowl, whisk soy sauce, honey, ginger, and garlic together in a bowl until marinade is evenly mixed. Place salmon fillets in a small bag or shallow dish; pour mixture over the salmon, set aside 1/4 of the marinade for later use. Refrigerate for 5-10 minutes or until properly marinated. Lightly coat the grill grate with non-stick oil. Remove salmon from marinade and place on grill, skin side down for 2-3 minutes. Flip salmon and coat with remaining marinade. Cook until fish flakes easily with a fork. Remove skin and serve.

PAGE 2 Seasoned Grilled Chicken Breast GF Gluten-Free NF Nut-Free Serves 4 30-45 mins 4 skinless, boneless chicken breast halves 1/2 cup lemon juice 1/2 tsp onion powder 1/2 tsp garlic powder 2 tsp

3 PAGE 2 Seasoned Grilled Chicken Breast GF Gluten-Free NF Nut-Free Serves mins 4 skinless, boneless chicken breast halves 1/2 cup lemon juice 1/2 tsp onion powder 1/2 tsp garlic powder 2 tsp dried parsley pinch ground black pepper pinch Sculpt spice Lightly coat the grill grate with non-stick oil. In a small bowl mix dry ingredients together. In a small dish, soak chicken breast halves in lemon juice and let sit 1-2 minutes. Remove breast from dish and discard any remaining lemon juice. Sprinkle mixed seasoning to both sides of breasts. Cook on grill for minutes per side, or until no longer pink in middle. Honey Chicken Kabobs DF Dairy-Free GF Gluten-Free NF Nut-Free Serves 12 3 hours (2x) 1/4 cup avocado oil (2x) 1/3 cup raw honey (2x) 1/3 cup low sodium soy sauce (2x) 1/4 tsp ground black pepper 4 skinless, boneless chicken breasts, cut into 1 inch cubes 2 large cloves of garlic 3 small white onions, cut into 2 pieces 2 small red onions, cut into 2 pieces 2 bell peppers, cut into 2 pieces 12 skewers In a bowl, whisk together oil, honey, soy sauce, and pepper. Place the chicken, garlic, onions and peppers in the bowl; marinate in refrigerator at least 2 hours, mix occasionally. In another bowl, whisk together oil, honey, soy sauce, and pepper. This batch will be used to brush marinade onto kabobs while cooking. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables onto the skewers. Lightly oil the grill grate. Place the skewers on the grill. Turn and brush with reserved marinade frequently. Cook for 12 to 15 minutes, or until chicken juices run clear. photo by Krzysztof Puszczyński

PAGE 3 Classic Extra-Lean Burger GF Gluten-Free NF Nut-Free Serves 4 30 mins 1 lb extra-lean ground beef 1 large egg 1/2 cup minced onion 1/4 cup multigrain or whole wheat bread crumbs 1 tbsp

4 PAGE 3 Classic Extra-Lean Burger GF Gluten-Free NF Nut-Free Serves 4 30 mins 1 lb extra-lean ground beef 1 large egg 1/2 cup minced onion 1/4 cup multigrain or whole wheat bread crumbs 1 tbsp Worcestershire sauce 1-2 cloves of garlic, minced 1/4 cup fat-free mayonnaise 1/4 cup no sugar added ketchup 1 tomato, thinly sliced 4 gluten-free hamburger buns Red onion, sliced into thin rings Iceberg lettuce, rinsed Salt and pepper to taste In a large bowl, mix ground beef, egg, onion, bread crumbs, Worcestershire sauce, garlic, salt and pepper until well blended. Divide mixture into four equal portions and shape each into patties about 4 inches wide. Lightly oil the grill grate. Cook burgers, turning until browned on both sides and no longer pink inside, 7 to 8 minutes total. Remove from grill. Spread mayonnaise and ketchup on bun bottoms. Add lettuce, tomato, burger, onion, Set bun tops in place and serve Black Bean Veggie Burger v Vegetarian GF Gluten-Free NF Nut-Free Serves 4 35 mins photo by Pablo Merchán Montes 1 (16oz) can black beans, drained and rinsed 1/2 bell pepper, cut into 2 pieces 1/2 onion, cut into wedges 3 cloves of garlic, peeled 2 eggs 1 tbsp chili powder 1 tsp ground cumin 1/2 cup rolled oats Blend ingredients in a food processor, beginning with onions, peppers, and garlic, then oats, then eggs and spices, beans last. Drain any excess water from mixture. Divide mixture into 4 equally portioned patties. Chill the mixture 10 minutes. OPTIONAL: Freeze if patties have trouble retaining shape. Place patties on foil, and grill about 8 minutes on each side, if frozen. Serve on glutenfree bun or pita.

PAGE 5 Skinny Broccoli Salad GF Gluten-Free NF Nut-Free Serves 4 15-20 mins 1 head of broccoli, chopped 1/4 cup red onion, finely diced 1/4 cup sunflower seeds 1/4 cup dried cranberries 1/2 cup plain

6 PAGE 5 Skinny Broccoli Salad GF Gluten-Free NF Nut-Free Serves mins 1 head of broccoli, chopped 1/4 cup red onion, finely diced 1/4 cup sunflower seeds 1/4 cup dried cranberries 1/2 cup plain Greek yogurt 1 tbsp white sugar 1 1/2 tbsp white vinegar 3-4 slices lean bacon or ham, cooked Cheese optional Preparing Bacon: Place strips onto a pan and into a cold, unheated oven. Set oven to bake at 400 F (204 C) and set timer for 20 minutes. Remove bacon and dab away any extra grease. Preparing Ham: Cut ham into small squares and place in a pan with 1 tbsp extra-virgin olive oil. Cook 5-8 mins. Combine broccoli, sunflower seeds, cranberries, and bacon/ham in a large bowl. Set aside. Stir together Greek yogurt, sugar, and vinegar in a small bowl. Pour over the top of broccoli mixture and stir evenly to coat and serve. Spiced-Up Sweet Potato Wedges GF Gluten-Free NF Nut-Free v Vegetarian Serves mins 4 small sweet potatoes, scrubbed 1/2 tsp paprika 1/2 tsp dried parsley 1/8 tsp cayenne pepper 1/8 tsp mustard powder 1/8 tsp garlic powder 1/8 tsp ground black pepper 1/8 tsp celery salt 1/8 tsp ground cumin Avocado oil Place sweet potatoes into a pot and fill with enough water to cover. Bring to a boil and cook until potatoes are almost done but still firm, about minutes. Drain and cool. In a small bowl, mix together the dry ingredients and set aside. Once cooled, slice potatoes lengthwise into wedges. Place them skin side down on a plate. Lightly brush avocado oil over potato and sprinkle the seasoning evenly over wedges. Preheat an grill for medium heat. Grill potato wedges until browned and hot, turning occasionally to avoid burning.

PAGE 6 Low-Fat, High-Protein Guacamole GF Gluten-Free NF Nut-Free v Vegetarian Serves 4 30-45 mins 3 medium avocados 2 cups plain Greek yogurt 2 tbsp lime juice 1/4 tsp lime zest 2 cloves of garlic,

7 PAGE 6 Low-Fat, High-Protein Guacamole GF Gluten-Free NF Nut-Free v Vegetarian Serves mins 3 medium avocados 2 cups plain Greek yogurt 2 tbsp lime juice 1/4 tsp lime zest 2 cloves of garlic, minced 2/3 cups red onion, diced 1 tbsp cilantro, minced 1 tsp jalapeño flakes In a large bowl, scoop out the flesh from avocados, and mash together with plain Greek yogurt. Add lime juice, lime zest, minced garlic, red onion and cilantro to the bowl. Mix well. Sprinkle jalapeño flakes for additional spice. Grilled Zucchini Strips GF Gluten-Free NF Nut-Free v Vegetarian Serves 6 20 mins 6 small zucchini 1/3 cup extra-virgin olive oil 1 tsp sea salt 1/2 tsp ground black pepper 2 large cloves of garlic, minced 1 tbsp chopped fresh rosemary 3 tbsp balsamic vinegar Lightly oil the grill grate. Slice zucchini lengthwise into 1/4 inch thick strips. Whisk olive oil, sea salt, black pepper, garlic, and rosemary in a bowl; brush evenly onto zucchini strips. Cook on preheated grill until brown, 5 to 7 minutes per side; transfer to a serving platter. Drizzle balsamic vinegar over zucchini. Serve. photo by

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PAGE 8 Very Berry Parfait with Greek Yogurt GF Gluten-Free NF Nut-Free v Vegetarian Serves 1-2 10 mins 3/4 cup strawberries, sliced 3/4 cup blueberries 1/2 banana, sliced 1 cup plain Greek yogurt 1/3

9 PAGE 8 Very Berry Parfait with Greek Yogurt GF Gluten-Free NF Nut-Free v Vegetarian Serves mins 3/4 cup strawberries, sliced 3/4 cup blueberries 1/2 banana, sliced 1 cup plain Greek yogurt 1/3 cup rolled oats 1 tbsp honey Layer sliced strawberries, blueberries, yogurt, honey, sliced banana, and about 2 tablespoons of rolled oats in 1 to 2 bowls depending on your desired portion size. Continue to build the parfait, repeating the layers until all of the ingredients are used completely. OPTIONAL: For more variety, you may substitute any berry for another (e.g.: Blackberries, cranberries, raspberries, Goji berries). Simple Energy Snack Bars GF Gluten-Free v Vegetarian Serves mins 1 cup dates 1 cup dried cranberries 1 cup lightly salted almonds 1 tbsp flax seeds 1 tbsp chia seeds 2 tbsp honey or agave nectar Place dates and almonds in a food processor and pulse until chopped medium-fine. Add cranberries, flax seeds, chia seeds, and honey/ agave. Pulse until ingredients are combined. Line a 8x8 dish with parchment paper. Place ingredients into dish. With another piece of parchment paper, press down firmly to form a flat even top. Refrigerate 2-3 hours before cutting. Cut into 4 to 6 rectangles based on your preferred portion size. Can be store in an airtight container for up to 2 weeks. photo by Daria Nepriakhina

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VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb Meatloaf Cauliflower "Mashed Potatoes" Day 4 Strawberry and Avocado Spinach Salad Day 5 Tuna