Oatmeal Cookie Breakfast Cup Serves: 1 person 1 ripe banana 3 T oats 2 T all-natural nut butter (your choice) 1 T raisins (if desired) 1/8 tsp baking soda 1/8 tsp baking powder Pinch of ground cinnamon and nutmeg From Allrecipes.com WEEK 4: Day 1 Acts 14:17b He provides you with plenty of food and fills your heart with joy. - Mash banana in microwave-safe mug. - Add oats, nut butter, raisin, baking soda, baking powder, cinnamon, and nutmeg. - Mix well to combine. - Microwave on high until cooked through, about 1 minute Open-faced Turkey Tomato Sandwich 2 slices whole-grain high-fiber bread 4 slices deli turkey 1 tomato, sliced 2 T Mayonnaise, vegan mayo, or greek yogurt - Toast bread. - Spread mayonnaise on bread. - Place turkey and tomato on top of mayonnaise. - Enjoy with fresh vegetables or fruit! Chicken Pot Pie Serves: 6 people 1 can chicken, or 1 pound, cooked, cubed - Preheat oven to 400 degrees. chicken breast - Mix chicken, soup, vegetables, and pepper in large bowl. 1 (10.5 oz) can heart healthy cream of - Pour chicken mixture into pie plate. chicken soup - Mix remaining ingredients in separate bowl until blended. 1 pkg frozen mixed vegetables - Bake 30 minutes or until golden brown. ½ tsp pepper 1 cup Stonewall Kitchen pancake mix (or a mix with NO enriched flour) ½ cup milk (nut, rice, or coconut) 1 large egg, beaten
Hard-boiled Egg and Fruit 2 large eggs 2 slices of toast (whole-grain high-fiber bread) or English muffin Fresh fruit WEEK 4: Day 2 Luke 12:23 For life is more than food, and the body more than clothes. - Place eggs in pot filled with water. Water should cover the top of the egg. - Bring to a boil. Once boiling, cover the pot, and turn off the heat. - Let eggs rest for 19 minutes. - Peel and eat with a slice of toast or English muffin and fresh fruit! *To have a healthy snack or breakfast for another day, boil several eggs. Refrigerate any uneaten eggs. Garden Salad with Chicken 1 cup pre-cooked grilled chicken strips - Warm pre-cooked chicken in microwave. 1 head lettuce or bag romaine lettuce - In large bowl mix together all ingredients, except the 1 tomato, cut up dressing. Onion, chopped - Drizzle dressing on top. Olives, if desired Pepperoncini yellow peppers, if desired 3 T Italian dressing (Annie s NO to minimal sugar) Baked Fish and Roasted Pineapple 1 lb tilapia fillets (or fish of your choice) 3 T olive oil 1 T lemon juice ¼ tsp salt ¼ tsp paprika Adapted from bettycrocker.com Roasted pineapple... Fresh or canned pineapple, cut into chunks 1 T honey ½ tsp cinnamon Adapted from blog.paleohacks.com - Preheat oven to 375 degrees. - Grease bottom of large, rimmed baking pan. - Cut fish fillets into 4 serving pieces, if needed. - Mix remaining ingredients and drizzle over fish. - Bake uncovered 15-20 minutes or until fish flakes easily with fork. Roasted pineapple - Sprinkle cinnamon and honey over pineapple. - Place in rimmed baking pan, and place in oven. - Cook 20-25 minutes, or until pinapple is golden. *Can bake in same oven as fish.
WEEK 4: Day 3 English Muffin with Sliced Banana 2 Whole-grain high-fiber English muffins 2 T all-natural nut Butter of your choice 2 bananas, if desired Colossians 2:16-17 Therefore do not let anyone judge you by what you eat or drink These are a shadow of the things that were to come; the reality, however, is found in Christ. - Toast English muffins. - Spread nut butter on top. - Slice bananas and place on top of nut butter, if desired. - Eat with a side of fresh fruit of your choice! Hot & Spicy Chicken Bites over Salad 2 boneless, chicken breasts, cut into cubes ½ cup chopped red pepper 1 tsp chili powder 1 tsp garlic powder ½ tsp salt ½ tsp hot pepper sauce 1 T olive oil 1 T lime juice Shredded lettuce From www.tasteofhome.com/recipes/hot---spicy-chicken-bites - Heat 1 T olive oil in large skillet. - Combine chicken, red pepper, and seasonings in the skillet. - Cook until chicken juices run clear, stirring often. - Serve over bed of lettuce. - Sprinkle with lime juice and additional hot pepper sauce, if desired. Baked Chicken with Peas and Carrots 1 lb boneless chicken breasts 2 T olive oil ½ tsp salt 1 pinch Creole seasoning or season-all salt Adapted from Allrecipes.ccom - Preheat oven to 400 degrees. - Rub chicken with olive oil and sprinkle both sides with seasonings. - Place in rimmed baking dish and bake 30-40 minutes, turning ½ way through. Peas and Carrots - 2 T olive oil 2 large carrots, diced 1 pkg frozen peas ½ tsp basil Adapted from The Pioneer Woman Cooks:Dinnertime, by Ree Drummond, 2015 While chicken is baking - Heat oil in large skillet and add carrots. - Cook carrots 4-5 minutes, stirring occasionally. - Add peas, then toss around for 2 minutes. - Sprinkle with seasonings and toss to combine.
Open-faced Egg Sandwich 1 Whole-grain high-fiber English Muffin 2 slices of bacon, steak or turkey 2 Large eggs Mixed Vegetables with Cottage Cheese* Hebrews 13:9 Do not be carried away by all kinds of strange teachings. It is good for our hearts to be strengthened by grace, not by eating ceremonial foods, which is of no benefit to those who do so. - Toast English muffin. - Line microwavable-safe plate with paper towels, and place bacon on top. - Microwave bacon (about 1 minute/slice) until desired crispiness. - Heat small skillet, and cook egg (scrambled, over-hard, etc.) - Build your 2 open-faced sandwiches! Add egg and bacon to your English muffin. - Enjoy with a banana or other fresh fruit! WEEK 4: Day 4 1 bag frozen mixed vegetables (steam-in-bag) 1 cup cottage cheese (or non-dairy substitute) *For more protein, add some pre-cooked grilled chicken strips - Microwave frozen vegetables according to package. - Spoon ½ cup cottage cheese in bowl. - Top with ½ of the steamed mixed vegetables. - Share other ½ with someone else or save for another lunch. - Season with salt and pepper Italian Burgers with Lemony Green Beans 1 lb ground beef (or ground turkey) 1/3 cup spaghetti sauce (NO to minimal sugar) 3 T chopped onion 8 slices whole-grain high-fiber bread Lemony Green Beans... 3 T olive oil 1 ½ lbs fresh green beans, ends chopped off 1 ½ lemons ¼ tsp salt ¼ tsp pepper Adapted from The Pioneer Woman Cooks: Dinnertime, by Ree Drummond, 2015 - In large bowl, mix beef, sauce, and onion together. - Shape into 4 patties (to match size of bread you are using). - Set oven to broil. - Place patties on foil-lined baking pan and broil 12 minutes, turning once. - Serve between bread slices and additional sauce, if needed. While Italian burgers are cooking - Heat oil in large skillet over medium-high heat. - Add green beans, and cook for 3-4 minutes, or until beans are slightly tender. - Squeeze in the juice of the lemons. - Sprinkle with salt and pepper, and stir to coat the beans. - Cook for 1 more minute.
Breakfast Banana Split 2 bananas 2 (8 oz) cup yogurt Fresh or frozen berries 2 tsp chopped nuts (almonds, peanuts, or cashews) Adapated from simplehealthykitchen.com WEEK 4: Day 5 Matthew 6:11 Give us this day our daily bread. -Peel bananas and cut in half lengthwise. - Place banana halves in shallow bowls. - Add a few berries to the bottom of the bowl, between banana slices. - Top with yogurt and sprinkle with remaining berries. - Add chopped nuts, if desired. Hummus Salad* ¼ cup Hummus (your choice) Lettuce (your choice) Additional vegetables (tomato, cucumber, avocado, etc.) *For more protein, add some pre-cooked grilled chicken strips Adapted from http://www.trialandeater.com/sunflower-wrap - Layer hummus and vegetables onto lettuce of your choice. - Eat with a side of fruit, it desired! Chicken and Rice with Glazed Carrots 1 lb boneless chicken breasts 1 cup rice (brown) 1 cup water 1 (10.5 oz) can heart healthy cream of mushroom soup ¼ cup Italian breadcrumbs 1 T olive oil 1 pkg frozen carrots (steam-in-bag) Olive oil 1 T honey - Preheat oven to 350 degrees. - In large bowl, combine rice, water, and soup. Stir well. - Pour rice mixture in greased 9x13 pan. - Lay chicken on top of rice mixture - Sprinkle with breadcrumbs and oil. - Bake 30-40 minutes, until chicken is cooked through. - While chicken is baking, cook carrots in microwave as directed on package. - Pour carrots in bowl, and add remaining ingredients.