A Month of Healthy Eating

Transcription

1 A Month of Healthy Eating Made Easy! Anthony Ortiz, RPH, CCN - Owner, Pharmacist & Certified Clinical Nutritionist - - Atlas Drug and Nutrition - A Publication of (201) Atlasdrugandnutrition.com

2 You have the best of intentions. You are ready to succeed at eating right, but when it gets down to it, it s much harder than you thought to prepare healthy meals on a day-to-day basis. We understand your challenge and we want to help! In this collection, you ll find twenty recipes that are all quick, easy, and delicious. These are some of the very recipes I suggest to my patients. You ll find that, unless you re feeding a large family, most of these meals leave extra. Take advantage of this, and warm the surplus the next day for lunch. By doing this, you ll have most of your lunch and dinner meals planned out for the coming month. As you use this healthful menu, try to implement mindful eating every day. Be aware of the foods you are eating, the taste, the sensations, emotions and thoughts about the food your eating. You are in the present and experiencing the act of chewing, swallowing and enjoying the food. This forces you to slow down and be aware of the moment helping you eat only until satisfied, and to make better choices all day long. We hope that this collection inspires you to take positive steps on the road to a healthier and happier you. Best wishes! Anthony Ortiz, RPH, CCN Atlas Drug and Nutrition

3 Table of Contents Salads Quinoa Summer Salad Fresh & Healthy Southwestern Salad White Bean & Broccoli Rabe Salad Warm Mediterranean Chicken Salad Soups Hearty Chicken Soup Santa Fe Chicken Soup Quick & Easy Chili Dinners Quick Prep/Slow Cooker Roast Fajita Fiesta Chinese-style Orange Chicken Roasted Chicken with Winter Vegetables Cod with Marinated Tomatoes & Polenta Citrus Baked Salmon Blackened Salmon Whitefish with Rice and Vegetables Spicy Shrimp with Peas and Curried Rice Mushroom Steak with Pureed Cauliflower Moroccan Steak with Sweet Potatoes Colorful Asian Stir-Fry Mujaddara with Spiced Yogurt

4 Quinoa Summer Salad Have you ever tried quinoa? If not, you should! This versatile grain packs a powerful punch of nutrition, and the texture is uniquely satisfying. Quinoa Summer Salad 1 20-oz can black or kidney beans, rinsed and drained 2 cups cooked and cooled quinoa (3/4 cup raw) 1 cup quartered cherry tomatoes ½ cup corn, steamed and cooled 1 red onion, finely chopped 2 bunches basil, stems discarded and leaves chopped Juice of 2 lemons In a large bowl, mix together the beans, tomatoes, quinoa, onion and basil. In a small bowl, whisk together the lemon juice and 1/2 cup extra-virgin olive oil. Season with salt and pepper. Pour the dressing over the quinoa salad and toss to coat evenly.

5 Fresh & Healthy Southwestern Salad This delicious salad has plenty of fiber and satisfies your craving for Southwest flavor with no unhealthy fats. Fresh & Healthy Southwestern Salad 10 cups assorted greens (baby spinach, arugula, romaine, etc.) 1 c. corn kernels (fresh is best, but frozen or canned is acceptable) 2 avocados, chopped 1 can black beans, rinsed 1 cup cooked quinoa 1 tomato (or handful of cherry tomatoes), chopped 1/2 red onion, sliced thin 1/2 cup chopped fresh cilantro 1/4 cup extra-virgin olive oil 1/4 cup fresh lime juice 1/2 teaspoon ground cumin kosher salt and black pepper 1/2 9-oz bag organic corn chips 1. Combine greens, quinoa, corn, tomato, avocado, beans, onion, and cilantro. 2. In a small bowl, whisk together the oil, lime juice, cumin, ¾ teaspoon salt, and ¼ teaspoon pepper. 3. Drizzle dressing over the salad and gently toss. Serve with the tortilla chips.

6 White Bean and Broccoli Rabe Salad Try something new tonight! This meal could not be easier to make, and will keep you feeling full for hours. White Bean and Broccoli Rabe Salad 1 bunch of broccoli rabe (rapini) 19 oz. can of cannellini beans 3 cloves of minced garlic 3 tbsp. olive oil fresh Parmesan cheese 2 tbsp. butter Wash and cut broccoli rabe into two-inch lengths. Blanch in boiling, salted water for 1-2 minutes. Heat olive oil and garlic in a skillet for 1-2 minutes. Add broccoli rabe and saute for 6-8 minutes, or until tender. Drain and rinse the beans and gently toss with the broccoli rabe. Garnish with butter and freshly grated Parmesan cheese.

7 Warm Mediterranean Chicken Salad This warm salad with Mediterranean flair is savory and tempting! What you don t eat tonight packs easily for lunch tomorrow. Warm Mediterranean Chicken Salad 2 (4 oz.) chicken breasts 1 medium zucchini 1 medium yellow squash 1 medium red onion 1 minced garlic clove 1 tbsp. chopped fresh thyme 2 cups romaine lettuce 2 tbsp. chopped sun-dried tomatoes Olive oil Lemon juice Dice vegetables and chicken into 1/4 inch pieces. Sauté chicken in a mediumhot pan for 3-4 minutes. Add vegetables, garlic, and thyme. Continue cooking until vegetables are tender. Season with salt and pepper. Toss chicken mixture with lettuce and sun-dried tomatoes. Add a splash of olive oil and lemon juice and serve.

8 Hearty Chicken Soup This hearty soup is comfort food at it s finest. Your grandma would be proud. Hearty Chicken Soup This recipe is designed to use leftover meat and bones from a roast chicken. Put into a large cooking pot the entire bird (and any vegetables) that is left over from the slow cooker roast. Cover with water and bring to a boil. If you have time, let it simmer all day. When the chicken falls from the bone easily, you can allow it to cool. Pour the entire mixture through a strainer and into another pot and set aside. In the strainer you should now have all the meat, bones, and vegetables. Pick through the chicken so that there is no more bone or cartilage left. Place the chicken and vegetables back into the pot with the chicken stock. At this point you may add some more vegetables of your choice, such as carrots, potatoes, onions, or leeks. Add some potatoes if you wish. Season to taste with sea salt, pepper, thyme, and/or garlic. Simmer until vegetables are tender. Serve and enjoy!

9 Santa Fe Chicken Soup A deliciously satisfying soup that is just a bit spicy. Santa Fe Chicken Soup 1/3 cup brown rice (uncooked) 1 pound boneless, skinless chicken breast 1 lime 2 tsp all-natural taco seasoning 6 corn tortillas 1 tbsp. olive oil 1 clove minced garlic 1/2 onion, chopped 1 can (4 oz.) diced green chilies 6 cups fat-free, reduced sodium chicken broth 4 tbsp salsa 1/4 cup sour cream 2 tbsp. cilantro, chopped Cook brown rice according to package instructions. While the rice is cooking, place chicken breasts in a shallow dish. Cover chicken with the juice from the lime, then sprinkle both sides with taco seasoning. Grill chicken, then cut into strips. Cut tortillas in ½ inch strips, then bake at 350F until crispy, about 15 minutes. In a large pot, sauté garlic and onion in oil until onion is transparent, about 8 minutes. Add the cooked rice and sauté for 3 minutes, then add green chilies and sauté for 2 more minutes. Pour broth into pot and bring to boil, then add chicken. Reduce heat to low and simmer for 25 minutes. Prepare each bowl by placing a few tortilla strips in the bottom, then spoon the soup into each. Garnish with a few more tortilla strips, salsa, sour cream and cilantro.

10 Quick and Easy Chili You ll be surprised how easy this chili is to prepare. Make it tonight and enjoy it for a quick lunch tomorrow. Quick & Easy Chili Seasoning mix: 3 tbsp. chili powder (4 for extra spicy) 1 ½ tbsp. cumin 4 tsp. black pepper 3 tsp. salt 2 tsp. paprika 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. dried oregano ½ tsp. red pepper flakes ¼ tsp. cayenne pepper (optional) Place all ingredients in a closed container and shake until they are blended together. Chili: 1 lb. ground meat (your choice) 16 oz. salsa 2 cans pinto or black beans, rinsed ½ c. water or broth ¼ c. cheddar cheese Brown the meat in a pot; drain fat. Add salsa, beans, seasoning mix, and water or broth. Bring to boil, then reduce heat and simmer for 20 minutes, uncovered. Garnish with cheddar cheese.

11 Quick Prep/Slow Cooker Roast Have it your way! Work this recipe around what you have on hand in your kitchen. It turns out beautifully every time. Quick Prep/Slow Cooker Roast For this easy and versatile recipe, you can make choices based on what you have on hand. Choose any meat you d like: Beef or pork roast, whole chicken or pieces, lamb, or even wild game. Drop it in the slow-cooker. Add large pieces of chopped vegetables. Use generous portions of carrots, cabbage, potatoes, yams, onions, mushrooms, squash and/or leeks: whatever you have on hand. Season with: 2 bay leaves, 1 tsp. sage, 1 tsp. thyme, 1 tsp. salt, ½ tsp. pepper, and 2 crushed garlic cloves. Cook on low between 6-8 hours, or on high for 3-4 hours. This is a great dinner to throw together before work; it will be waiting for you when you arrive home for the day.

12 Fajita Fiesta! If you love restaurant fajitas, this recipe will be a dream come true. Fajita Fiesta! 1 cup brown rice 2 tbsp. coconut oil 1 bunch cilantro 2 limes 1 lb. chicken, sliced thin 1 tsp. cumin ¼ t. cayenne pepper 1 onion, sliced thin 2 cloves garlic, crushed 1 orange or yellow bell pepper, sliced thin 1 can low sodium black beans, rinsed ¾ cup canned or frozen corn ½ red bell pepper, diced 1 cup shredded baby spinach leaves ½ cup fresh salsa (from the deli case, not the chip aisle) ½ cup shredded cheddar cheese ¼ cup Greek yogurt 1 pkg. 100% whole wheat tortillas Salt & pepper In a 2 quart saucepan, combine rice, 1 tbsp. coconut oil, and 2 ¼ cups water. Bring to boil, then reduce heat to low and simmer for 30 minutes, or until rice is tender. Meanwhile, in a large skillet, heat 1 tbsp. coconut oil on medium. Add onion and bell pepper and cook about 3 minutes. Add chicken to skillet, then sprinkle with cumin, garlic, cayenne, and the juice of one lime. Stir frequently until cooked through. Remove mixture to serving bowl. In same skillet, turn heat to med-high. Add corn, diced bell pepper, and 2 tbsp. water to skillet. Toss frequently, just until heated through. Remove mixture to serving bowl. To cooked rice, add 1 c. chopped cilantro leaves and juice of one lime, and ½ tsp. salt. Toss with fork. Line up serving dishes of rice, chicken, beans, and corn. Prepare serving bar with warmed tortillas and dishes of chopped spinach, salsa, cheese and yogurt. Prepare fajita to fit your personal taste. Enjoy with friends.

13 Chinese-Style Orange Chicken This tangy-sweet dinner seems like a treat, and goes great with a side of steamed broccoli. Chinese-Style Orange Chicken 2 tsp. sesame oil 2 tsp. orange zest, in strips 1 lb. skinless, boneless chicken breast in 4 oz portions 2 fresh mandarin oranges ¼ c. orange juice ½ c. reduced sodium chicken broth 1 tbsp. reduced sodium soy sauce or Braggs Liquid Aminos 1 tbsp. orange zest, finely grated 2 tsp. cornstarch Peel oranges and place pieces in a bowl with orange juice. Season both sides of chicken with salt and pepper. Over medium-low heat, cook zest strips in oil. When slightly cooked and fragrant, increase heat to medium-high and add chicken to skillet. Fry till golden on both sides. Add oranges and juice to skillet. Simmer 2 minutes. In small bowl, whisk broth, soy sauce (or Aminos), zest and cornstarch. Add to chicken and simmer until sauce is thickened and chicken is cooked through, about 3 minutes. Garnish with a sprig of rosemary, if desired. Yield: 1 piece of chicken and ¼ c. sauce per serving.

14 Roasted Chicken with Winter Vegetables This meal is great to prepare for a night in with friends. Roasted Chicken with Winter Vegetables 1 large onion, in thick slices 1 lb. small red potatoes, quartered 4 large carrots, cut in 2-inch-long chunks 2 small turnips, peeled and wedged 8 sprigs fresh thyme, or 2 tbsp. dried 7 cloves garlic, peeled 1 tbsp. olive oil 1 tsp. olive oil Salt & Pepper 1 (3-3 1/2-pound) chicken *Be sure to hold onto the bones and leftover meat from this recipe and make the delicious Hearty Chicken Soup on page 8!* Preheat oven to 450F. Lay onion slices in single layer in jelly roll pan. In large bowl, toss potatoes, carrots, turnips, 4 thyme sprigs (or 1tbsp. thyme), 3 garlic cloves, 1 tbsp. oil, 1/4 tsp salt, and 1/4 tsp pepper until well mixed. Spread around onion slices in pan. Remove giblets from chicken, then rub chicken cavity with 1/4 tsp. salt & 1/4 tsp. pepper. Place 4 thyme sprigs (or 1 T. dried thyme) & 4 garlic cloves in cavity. Tie legs. Rub 1 tsp. oil on chicken, then sprinkle with salt and pepper. Place chicken on onion slices. Roast 45 min. or when meat thermometer inserted in thickest part of thigh is 175F. Remove chicken to platter, letting juices from chicken run back into pan; let stand 10 minutes. Transfer vegetables to platter, surrounding chicken. Skim and discard fat from juices in pan; pour into gravy boat and serve with chicken.

15 Cod with Marinated Tomatoes and Polenta If you ve never tried polenta, you re in for a treat! Buy it pre-made at the supermarket and enjoy an easy side dish. Cod with Marinated Tomatoes and Polenta 2 large tomatoes, cut into wedges 2 scallions, sliced 2 tbsp. red wine vinegar ¼ c. olive oil Salt and pepper 1 lb. cooked polenta, cut into 8 slices 4 6-oz pieces skinless cod 1 clove garlic, crushed 10 cups organic baby spinach Combine tomatoes, scallions, vinegar, 1 tbsp. oil, and ¼ tsp. each salt & pepper in a medium bowl. Heat 1 tbsp. oil in skillet over medhigh heat. Add polenta & cook until golden, 4-5 mins/side. Transfer to plate; reserve skillet. Add 1 tbsp. oil to skillet. Sprinkle cod with ¼ tsp. each salt & pepper. Cook 3-4 minutes per side, until flaky. Heat 1 tbsp. oil in large skillet over med-high heat. Add garlic and cook 30 seconds. Add as much spinach as will fit in the skillet. Sprinkle with salt and pepper. Cook, tossing frequently and adding more spinach as there is room, until just wilted, 2 to 3 minutes. Serve the spinach, cod, and polenta topped with the marinated tomatoes.

16 Citrus Baked Salmon This filling meal is a great source of Omega-3 fats. Try it with a side of asparagus or a tossed salad. Citrus Baked Salmon 4 fresh lemon slices 4 fresh orange slices 4 (8 oz) skinless salmon fillets 2 tbsp. chopped dill 2 tbsp. sun-dried tomatoes 1 tbsp. left over oil from the jar of sun-dried tomatoes 2/3 cup white wine Unrefined sea salt & black pepper Preheat oven to 375 degrees. Arrange the lemon and orange slices in a shallow baking dish so that each fillet lays over one orange slice and one lemon slice. Season each salmon fillet with salt and pepper to taste. In a small dish mix the dill, sun-dried tomatoes, and oil. Divide the mixture on top of the salmon fillets. Drizzle the white wine over the top. Bake for 8-10 minutes.

17 Blackened Salmon Prepare this entrée and you ll think you re at an expensive restaurant. Put on a tablecloth and light a candle; you re eating something truly special tonight. Blackened Salmon 1 lb. salmon, even thickness brown or jasmine rice 1 tbsp. Coconut oil 1 c. fresh corn ½ c. fresh cherry tomatoes Prepare brown or jasmine rice with 1 T. coconut oil added. Remove skin from salmon. Rub salmon with oil, salt & pepper. Preheat the oven to 475 degrees. Place a cast iron pan on medium-high heat. Wait until the pan is just starting to smoke, then place the salmon oil side down on the pan. Set timer for 5 minutes. Leave the salmon alone; don t turn or take it off the heat until the timer goes off. After the five minutes, place the pan with the salmon in it in the oven. Leave in for 3-5 minutes, or until flaky. Stay near the oven while the salmon is baking. Because of the oil content, it can flash up quickly. While salmon bakes, slice tomatoes in half, then sauté on med-high heat with corn. Season with salt and pepper.

18 Whitefish with Rice and Vegetables Another great source of healthy fats, this dinner is very simple and very fast. Whitefish with Rice and Vegetables 1 lb. white fish (cod, hake or haddock are all good choices) 1 lemon Seasonings: marjoram, dill, sea salt, pepper, garlic powder 4 tbsp. butter 1 tbsp. coconut oil Brown rice Vegetables, your choice Lay fish in a shallow baking dish. Squeeze the juice of the lemon on fish, then sprinkle with seasonings. Cut the butter into small pieces and sprinkle over fish. Bake for 15 minutes at 375F, or until flaky. Prepare the rice according to the package, adding 1 tbsp. of coconut oil to the water. Pan fry a side of vegetables. Good combinations are baby carrots with lemon zest, summer squash and red bell pepper, or kale and sweet onion. Season with salt and pepper.

19 Spicy Shrimp with Peas and Curried Rice This dinner boasts fresh, tropical flavors. A true indulgence! Spicy Shrimp with Peas and Curried Rice 3 tablespoons canola oil 2 cloves garlic, sliced 1 cup long-grain white rice 2 teaspoons curry powder 1 ¼ lb. peeled and deveined large shrimp (raw) ¼ tsp. crushed red pepper 1 large shallot, sliced 1 10-ounce bag frozen peas, thawed 1/2 cup chopped fresh mint 1 tablespoon fresh lime juice lime wedges for serving 1 ¾ cup water Sea salt and black pepper In medium pot, cook garlic in 1 T oil until fragrant. Add rice and cook, stirring, for about 2 minutes. Add curry powder, 1 ¾ c. water, ¼ t. salt and pepper. Stir. Bring to boil, then reduce heat, cover and simmer 18 minutes or until rice is tender. Remove pot from heat and let stand, remaining covered. While rice cooks, heat 1 T. oil in a large skillet over medium-high heat. Sprinkle shrimp with ¼ teaspoon salt and black pepper. Cook shrimp, tossing frequently, 4 to 6 minutes. Move shrimp to plate and sprinkle with red pepper. Add the remaining tablespoon of oil to the drippings in the skillet. Add the shallot & peas. Cook, stirring occasionally, until shallots are tender and peas are hot; approx. 2 to 3 minutes. Mix in the mint, lime juice, and ¼ teaspoon salt & black pepper. Serve rice with shrimp, peas, and lime wedges.

20 Mushroom Steak with Pureed Cauliflower If mashed potatoes are a comfort food for you, you ll love pureed cauliflower. Give it a try and prepare to be amazed. Mushroom Steak with Pureed Cauliflower 1 small head cauliflower, cut into small florets 2 tbsp. unsalted butter, cut into pieces Sea salt and black pepper 1 tablespoon olive oil 1 ½ lb. skirt steak, cut into 4 pieces 10 oz. cremini mushrooms, trimmed and quartered ½ c. red or white wine 2 tbsp. chopped fresh parsley Steam cauliflower until very tender. Transfer to food processor. Add butter, ½ t. salt & ¼ t. pepper. Puree til smooth. Heat oil in large skillet on med-high heat. Season steak with salt & pepper. Cook 3-5 minutes per side. Let rest for 5 minutes before slicing; keep the skillet. Add mushrooms into skillet. Cook until browned and tender, 3-5 minutes. Add wine and cook, until slightly reduced, 2-3 minutes more; season with ¼ teaspoon each salt and pepper. Spoon cauliflower puree onto plate. Place steak over puree, and top with mushroom sauce and parsley.

21 Moroccan Steak with Sweet Potatoes The warm and savory flavors of Morocco await you in this easy meal that can be prepared in under 30 minutes. Moroccan Steak with Sweet Potatoes 2 (4 oz) beef fillets 2 medium sweet potatoes 1 tbsp. chopped fresh rosemary 1 garlic minced garlic clove Spices: 1 tbsp. ground cumin 1 tbsp. ground coriander 1 tsp. cloves 1 tsp. cinnamon 1 tsp. nutmeg 1 tsp. turmeric 1 tbsp. paprika 1 tsp. ginger 2 tbsp. sea salt 2 tbsp. ground black pepper Mix all the ingredients in spice list together in a food processor until well blended. Then, toast in a dry, hot skillet until they become very aromatic. Preheat the oven to 375 degrees. Cut the sweet potatoes into 1/8 inch slices and toss with the rosemary, garlic, and a small amount of olive oil. Roast for about 15 min. Coat the beef fillets with the spice mixture and sear in a hot, oiled pan for 8-15 minutes, depending on how you enjoy your steak cooked. Serve with sweet potatoes and your choice of steamed vegetable.

22 Colorful Asian Stir Fry The variety of flavors, colors, and textures of this vegetarian meal will excite you! Colorful Asian Stir Fry 1 head of broccoli 1 pound carrots, sliced thin 2 cans water chestnuts 1 red onion ½ yellow bell pepper 1/4 pound snow peas 8 oz. sliced mushrooms garlic oil sesame oil Braggs liquid aminos 1/2 pound rice noodles Begin by preparing the rice noodles as directed on the package. On a medium-high, heat 2 tbsp. garlic oil in a wok, or very large skillet. Add carrots and cook until just starting to turn tender. Add broccoli, bell pepper, snow peas and onion and cook for another 5-7 min. Add mushrooms and water chestnuts. Drizzle aminos over all vegetables, to taste. When all vegetables are tender, add the softened rice noodles. Add more aminos, if needed. When dish is heated through, remove from heat and add several drops of sesame oil to taste.

23 Mujaddara with Spiced Yogurt The sweet onions, fluffy rice, and nutty lentils combine spectacularly with tangy spiced yogurt in this native Israeli dish. Mujaddara with Spiced Yogurt 3/4 c. lentils 1 tsp. salt, divided 1 c. jasmine rice 2 tbsp. butter 3 tbsp. olive oil, divided 3 medium onions, sliced very thin Yogurt: ½ c. Greek yogurt ½ tsp. each: cinnamon, cumin, coriander, spicy paprika 3 tbsp. chopped fresh mint Juice and zest of ½ lemon 1/4 teaspoon salt Preheat oven to 400F. Put lentils, ½ tsp. salt, & 4 c. water in a large oven-safe pot. Boil, then reduce heat and simmer lentils until soft but not mushy, about 20 minutes. Drain lentils and set aside. Rinse pot. Add rice, ½ tsp. salt & 1 ½ c. water to pot. Boil. When water begins to boil, cover pot, move to oven, and cook for 17 minutes, or until rice is done. Remove from oven, uncover, and fluff with a fork. Set aside. While rice cooks: In a large skillet, on med-low heat, add butter, 2 tbsp. olive oil, & onions. Stir occasionally. After 5 minutes, raise heat to medium and cook until onions are very soft and brown. Add water by the tbsp. if pan gets too dry. When onions are well browned, add 1 tbsp. olive oil and raise heat to high. Cook 3-4 minutes, until bottom of onions are crisped; stir only occasionally, or onions won't crisp up. Combine rice, lentils, and most of the onions in pot. Let stand for at least 15 minutes. Add more onions if desired. While mixture is standing, mix all yogurt and seasonings together in small bowl. If mujaddara has cooled significantly, reheat on low for a few minutes. To serve, plate a big scoop of mujaddara and top with a dollop of yogurt.

24 It s Time to Take the Next Step. We hope the recipes inspire you and help you reach your health goals. If you d like some advice tailored to your unique needs and challenges, please schedule your free consultation now. Let s Talk If we can answer any questions you have, please do not hesitate to ask. Send them to tony@atlasdrugandnutrition.com or call (201) (201) Atlasdrugandnutrition.com