Pumpkin Pie Oatmeal Ingredients: 1 cup steel cut oats 3-1/2 cups water (almond or regular milk can be substituted) 1 cup canned pumpkin puree 1 teaspoon vanilla extract 1/4 teaspoon salt 1 teaspoon pumpkin pie spice optional: 1/2 cup honey or 2 teaspoons vanilla liquid stevia* * Sweetener can be added during cooking or cook it without and each person can add their own sweetener of choice on top after cooking. Directions: Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy Vegetable and Bean Soup Ingredients: 1 sweet onion, diced 2 cloves garlic, minced 1 medium sweet potato, peeled and cut into 1 cubes (optional, white or red potato) 2 carrots, peeled and sliced into 1 pieces 2 stalks celery, diced 1 cup whole kernel corn (optional) Kosher or sea salt to taste 1/2 teaspoon black pepper 1/8 teaspoon allspice 1 teaspoon paprika 1 bay leaf 1/2 teaspoon crushed red pepper flakes, more or less to taste (can be substituted with cayenne pepper) 2 cups frozen or fresh green beans 4 cups vegetable broth, low sodium (chicken broth can be substituted) ¼ cup freshly chopped parsley 1 (14.5 oz.) can diced tomatoes 2 cans cannellini beans, drained and rinsed (navy, black, pinto or chick peas can be substituted) Directions: Add all the above ingredients to the slow cooker, stir to combine, cover and cook on low 8-10 hours or until carrots are tender. Note: To make this a meat dish, simply add 1 pound chicken fillets (cut into 1" cubes) to slow cooker along with the other ingredients. Tip: If you prefer a thicker soup, near the end of cooking time, remove 1/2 cup of soup (liquid and veggies) and combine with 1-2 tablespoons flour or corn starch, puree and return to the slow cooker. A fork works well to mash the ingredients along with the flour or cornstarch. Be
careful not to allow the hot mixture to spin out. Continue cooking until soup thickens, about 15 minutes. Minimum Slow Cooker Size: 4 quarts Vegetable Quiche Ingredients: 1 tablespoon olive oil 1 small yellow onion, diced 2 cloves garlic, mined ½ cup diced red bell pepper ½ cup diced green bell pepper ½ cup sliced zucchini 6 broccoli florets ¼ cup diced sun-dried tomatoes 2 large eggs 5 large egg whites 2 tablespoons low-fat milk 1 teaspoon dried oregano ½ teaspoon black pepper Sea Salt to taste ¼ cup plus 1 tablespoon low-fat parmesan cheese Directions: Preheat oven to 425 degrees. In a large skillet on medium-low heat, add oil and sauté onion and garlic until tender, about 4 minutes. Add diced bell pepper, zucchini, broccoli and sun-dried tomatoes and continue sautéing 2 minutes. In a medium mixing bowl, whisk together eggs, egg whites, milk, spices and ¼ cup parmesan cheese. Lightly spray a 9 pie dish, add sautéed vegetables. Pour egg mixture over vegetables, make sure to cover all veggies. Loosely cover with foil and bake 10 minutes at 425 degrees, reduce heat to 350 and continue baking 20-25 minutes. Remove foil the last few minutes of baking time and sprinkle with the remaining parmesan cheese. Quiche is done when it puffs and a knife inserted in the center comes out clean. Balsamic Chicken Ingredients: 4-6 boneless, skinless, chicken breasts (about 40 ounces) 2 14.5 oz can diced tomatoes 1 medium onion thinly sliced (Not chopped) 4 garlic cloves 1/2 cup balsamic vinegar (for gluten-free use White Balsamic Vinegar which doesn't have caramel coloring) 1 tbsp. olive oil 1 tsp each: dried oregano, basil, and rosemary 1/2 tsp thyme ground black pepper and salt to taste
Directions: Pour the olive oil on bottom of slow cooker, add chicken breasts, salt and pepper each breast, put sliced onion on top of chicken then put in all the dried herbs and garlic cloves. Pour in vinegar and top with tomatoes. Cook on high 4 hours, serve over angel hair pasta. Stuffed Portobello INGREDIENTS: 4 large Portobello mushrooms 1 tsp olive oil 1 zucchini, chopped 1/2 Spanish onion, chopped 1 tbsp fresh minced garlic 1 tbsp balsamic vinegar 1 medium tomato, chopped 2 roasted red peppers, chopped Handful fresh basil leaves, chopped 1/2 cup whole-wheat bread crumbs 1/2 cup Parmesan or Romano cheese Sea salt and ground black pepper, to taste INSTRUCTIONS: Preheat oven to 375 F. Remove stems from mushrooms and set aside. Clean mushroom tops (TIP: Erin uses a mushroom brush) and set upside down on a work surface. Heat oil in a medium skillet. Chop mushroom stems and add to skillet with zucchini, onion, garlic and vinegar. Sauté for about 5 to 7 minutes, until onion and zucchini start to soften. Add tomato and roasted peppers and heat through, about 2 minutes. Remove mixture from heat and transfer to a bowl. Stir in basil, bread crumbs and cheese. (If you prefer a drier mixture, simply add more bread crumbs.) Season with salt and black pepper. Fill mushroom tops with vegetable mixture and bake for 15 minutes or until mushrooms look tender and cheese is slightly melted. Black Bean Soup INGREDIENTS: 1 (15 ounce) can black beans, rinsed and drained 2 cups chicken broth (substitute vegetable for vegetarians) 1 cup cherry tomatoes 1 bunch green onions 1/2 bunch cilantro 1 teaspoon ground cumin
1 teaspoon garlic salt 1/2 lime Salt and pepper to taste DIRECTIONS 1. Drain and rinse 3/4 of the black beans. 2. Place rinsed beans in a blender along with cilantro, chicken broth, tomatoes, green onions, cumin, garlic salt, and lime juice. Pulse for a smooth texture. Add salt and pepper to taste. 3. Pour the soup into a large pot and add the rest of the beans into the mix. Heat up and serve. 4. Garnish with cilantro, a diced green onion, or get spicy with a jalapeño Grilled Veggie Pasta Ingredients: Nonstick cooking spray 5 tablespoons olive oil 6 tablespoons red-wine vinegar 2 garlic cloves, minced 1 teaspoon dried oregano 3/4 teaspoon salt 1/2 teaspoon black pepper 4 plum tomatoes, halved lengthwise 1 eggplant (1 1/2 pounds), cut into 1/2-inch slices 1 large red onion, cut into 1/2-inch slices 2 hot or sweet Italian sausages 8 ounces wagon-wheel pasta Directions 1. Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high; coat rack with nonstick cooking spray. For dressing, whisk together 4 tablespoons of the oil, the vinegar, garlic, oregano, salt, and pepper. Set aside. 2. Brush tomatoes, eggplant, and onion with remaining 1 tablespoon oil. Pierce sausages several times with the point of a small knife. Grill vegetables and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp-tender. 3. Meanwhile, cook pasta according to package directions. Drain; place in a large bowl. 4. Remove vegetables from grill and chop into bite-size pieces; cut sausages into coins, then cut each coin in half. Add sausage and vegetables to pasta. Drizzle with dressing and toss to coat Asian Salad Ingredients: 5 cups chopped Napa cabbage
1 cup chopped purple cabbage 4 carrots, julienne cut (This is my favorite tool for that: peeler, julienne blade ) 4 scallions, sliced 3 oranges, supremed (or sliced) 1. Toss all ingredients in large bowl. 2. Pour dressing over cabbage mixture and stir to coat. Dressing 3 tablespoons water 2 teaspoons golden flax, freshly ground 2 tablespoons raw almond butter 2 tablespoons Braggs Liquid Aminos, or low sodium soy sauce 1 tablespoon grade B pure maple syrup or honey 2 teaspoons raw apple cider vinegar 1 teaspoon garlic chili sauce (see below) 1. Combine ground flax and water and let stand until softened. 2. Combine flax mixture with all other ingredients. Whisk until smooth. Raw HOT Chili Garlic Sauce 6 ounces hot chilies, chopped 3 cloves garlic, chopped 1/2 teaspoon Himalayan salt 1 1/2 teaspoon coconut crystals (or sweetener of choice) 1 1/2 tablespoons raw apple cider vinegar 1. Put all ingredients in food processor and pulse until a coarse texture is achieved. Let stand for 30 minutes to meld flavors. This is HOT so use sparingly. Chili Ingredients: 2 lbs ground turkey, extra lean or 1.5 lb leftover cooked turkey, chopped 3 garlic cloves, crushed 2 large onions, diced 4 large celery stalks, chopped 3 large bell peppers, chopped
14 oz can red kidney beans, drained & rinsed 14 oz can any white beans, drained & rinsed 28 oz can tomato sauce or crushed tomatoes 2 cups water or low sodium chicken broth 1 tbsp chipotle pepper in adobo sauce, minced or to taste 1 tbsp chili powder 1 tbsp taco seasoning, all natural 1/2 tsp salt 1/2 tsp freshly ground black pepper Cooking spray (I use Misto) Download a Free Greek e-cookbook Directions: Preheat large skillet on high and add ground turkey. Cook until brown, stirring and breaking into small pieces with spatula, occasionally. Transfer to a large crockpot. If using leftover cooked turkey, skip the browning step. Return skillet to medium heat and spray with cooking spray. Add garlic, onion, celery, bell peppers and saute for 5 minutes or until golden brown. Transfer to a slow cooker. Add remaining ingredients to slow cooker, cover and cook 8 hours on Low or 4 hours on High. Reduce cooking time to 5 hours on Low and 3 hours on High, if using cooked turkey. Serve hot. Chili Lime Salmon Ingredients: 4 salmon fillets 4 limes 1 bunch of cilantro 2 tbs chili powder 1/2 cup honey 1 mango 1 jalepeno Directions: mix honey, lime juice, chili powder, and cilantro spread mix on salmon grill until cooked slightly pink in center Cobb Salad Ingredients: 8 cups spring mix lettuce 2-4 boiled eggs chopped 4 strips cooked bacon chopped 1 tomato chopped 1/2 cucumber chopped 1/2 cheese chop and mix mango, lime, cilantro, and jalepeno
1 avacado chopped 1/2 cup balsamic 1/4 cup oil mix all ingredients together Cornflake Chicken Ingredients: 4 boneless skinless chicken breast 1 cup crushed corn flakes 1/2 cup seasoned bread crumbs 6 tbs corn starch 1/2 cup milk with 1 beaten egg garlic salt seasoning of choice (optional cajun) Directions: mix cornflakes and bread crumbs and seasonings in separate bowl dredge chicken in milk then cornstarch then milk then cornflake mix place on cooling rack on cookie sheet baked at 350 Shrimp and Broccoli Ingredients: 1 tablespoon peanut oil 4 cups fresh broccoli florets 2 cloves garlic, minced 1/4 cup water or chicken broth 1 pound medium shrimp peeled and deveined 2 teaspoons fresh minced ginger 1 tablespoon soy sauce 1 teaspoon sesame oil 1 teaspoon hot oil (optional) Instructions: Heat peanut oil in a large skillet. Stir in broccoli florets and garlic. Pour water or chicken broth over the top. Cover and cook for 15 minutes or until the broccoli is slightly tender. Stir in remaining ingredients and cook just until the shrimp are cooked through. About 5 minutes. Serve.
Mexican Bowls Instructions: 8 cups lettuce (romain) 12 oz lean steak 2 cups seasoned black beans 2 cups cilantro lim rice corn pico de gallo avocado Directions: grill steak; layer all ingredients in individual bowls