Presents: Cooking Demonstration with Chef James Tonight s Items: ü Pulled BBQ Pork loin ümashed Butternut Squash üarugula Salad
Chef Prepared Meals www.nutritionsolutionsonline.com Meal Pricing: Petite - $4.99** 2oz of protein and 2oz of vegetable Small - $6.49* 3-4oz of protein and 3oz of vegetable Regular - $7.99 3-4oz of protein and 3oz of vegetable and starch Large - $9.99 5-6oz of protein and 4oz of vegetable and starch X-Large - $11.99 coming soon 5-6oz of protein and 4oz of vegetable and starch Paleo Regular - $7.99 3-4oz of protein and 6oz of vegetables Paleo Large - $9.99 5-6oz of protein and 7oz of vegetables Paleo XLarge - $11.99 7-8oz of protein and 7oz of vegetables coming soon Vegetarian: 2 side option - $4.50 3 side option - $5.50 4 side option - $6.50 Breakfast - $5.49-$6.99 *Pre-Surgery Plate **Post Surgery Plate Fish: Salmon, Tilapia, Mahi-Mahi, Cod, Flounder Flavor Profile: Blackened Chipotle BBQ Coconut Lime Dill Jalapeno Mango Jerk Lemon, Basil, Thyme Pineapple Teriyaki Beef: Low Fat Meatloaf Roasted Tenderloin Sliced Tenderloin with apple garnish Stir-fry Tex-Mex Tips with mushrooms and onion Chicken: BBQ Blackened Coconut-lime Jerk Pasta Sautéed Stir-fry Tex-Mex Tuscan Tofu: Balsamic Blackened Broccoli stir-fry Coconut lime Salt and pepper Sesame ginger Tex-mex Sides: Vegetables: Asparagus, Broccoli, Burgundy Mushrooms, Carrots, Green beans, Sugar snap peas, Vegetable medley, Cauliflower, Brussel Sprouts Starches: Black Beans, Brown Rice with Quinoa, Mashed Potatoes, Multigrain Pasta, Oven Roasted Potato, Sweet Potato, Sweet Potato Mash, S.W. Corn Breakfast: 2 Egg White Omelet- With cheese With cheese, tomato, spinach, and mushrooms v Sides (choose two) Fruit cup Ham Hash browns Turkey bacon Vegetable sausage Paleo - 2 whole Egg Omeletno cheese Plain Spinach, mushroom and tomato Turkey, spinach and sundried tomato Peppers and onions v Sides (choose one) Fruit Cup Ham Turkey bacon Vegetable Sausage
Tips: Choose a pork tenderloin over a shoulder or butt to reduce fat calories. Better bites café Cooking Demo BBQ Pork Loin Ingredients: 2.5 lbs pork tenderloin ¼ cup extra virgin olive oil 1 Tbs Paprika Local Farms to try: -Bethel Trails -Greenbriar 1 Tbs Garlic powder 1 Tbs pepper ½ tsp onion powder ½ tsp cinnamon ¼ tsp ginger In addition to pork tenderloin, five popular cuts of pork meet label guidelines for "lean" - top loin chop and roast, center loin chop, rib chop and sirloin chop all have less fat than a skinless chicken thigh. Visit www.nutritionsolutionsonline.com Chef meals recipes nutrition articles 1 ½ cups reduced sodium chicken stock ½ cup Walden Farms Barbeque sauce Directions: 1. In a bowl, whisk together olive oil + spices. 2. Marinate pork overnight in a Ziploc bag, otherwise place tenderloins in crockpot and cover with marinade mixture. 3. Pour chicken stock on top of marinated tenderloins. 4. Cook on low for 6 hours in crockpot. 5. Toss with Walden Farms BBQ sauce! Servings: 4 4oz servings Nutrition Facts Serving Size: 4oz pork loin Calories: 285 Total Fat 10 g Total Carb 0 g Protein 29.6 g
Better bites café Cooking Demo Mashed Butternut Squash Ingredients: 1ea Butternut squash, halved and seeded ½ cup water ¼ cup plain fat-free yogurt 1 Tbs butter 1Tbs Torani Brown sugar cinnamon syrup (can use sugar-free) Garnish 1ea Parsley, chopped 1tsp yogurt Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Pierce butternut squash skin with a small knife and place cut-side down in a baking dish; pour in enough water for a depth of 1/2 inch. Cover dish with aluminum foil. 3. Bake in the preheated oven until squash is tender, about 1 hour. 4. Scoop squash into a bowl; add 1/4 cup yogurt, butter, Torani syrup, salt, and pepper. Mash mixture using a potato masher or fork until smooth. 5. Plate and garnish with parsley and yogurt Servings: 4 4oz servings Nutrition Facts Serving Size: 4oz Calories: 105 Total Fat 2g Total Carb 21.5 g Protein 6 g
Tips: Arugula is a dark green, peppery leaf that works equally well in salads or as a cooked green. It is available year-round, but is best when the weather is mild. Arugula is a member of the Brassica, or Cruciferous, family. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli. Better bites café Cooking Demo Arugula Salad Ingredients: 1cup Arugula Salad 1 oz Feta cheese (2 Tbs) ¼ ea Red onion, half-moon cut 1tbls Pecans 4 oz Pears, Sliced 1oz WF Pear and white Vinaigrette Dressing Arugula is a nutrient-dense food and is particularly high in cancer-fighting compounds Directions: 1. Compose salad on plate 2. Top with dressing Feta is a Greek soft white brined cheese. It is usually formed into large blocks, which are submerged in brine. Its flavor is tangy and salty, ranging from mild to sharp. Yield: 4 2oz servings Nutrition Facts Serving Size: 2 oz Calories: 70 Total Fat 2 g Total Carb 10.5 g Protein 2.4 g