Week Three Healthy Living Recipes Detox Salad Stuffed Peppers Chicken Tortilla Soup Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash Bun-less Burgers with Kale, Veggie Sauté, and Sweet Potato Fries Green Soup with Chicken Detox Salad Note: This recipe is PER PERSON. Multiply out for necessary servings needed. 2 cups loosely packed favorite greens, torn into bite size pieces (baby spinach, baby kale, mixed greens) 1 cup shredded cabbage or broccoli slaw mix 4 oz cooked chicken, chopped or shredded (can sub any 4oz protein - small piece of salmon, 1 can albacore tuna in water, 1 can salmon in water (sustainable, wild caught). 3 strawberries, sliced 1/4 cup blueberries 1/4 cup raspberries 8 raw, unsalted almonds, roughly chopped Olive oil based salad dressing (can drizzle olive oil and squeeze lemon wedge, optional recipes in Healthy Living Additional Recipes file) Massage kale (if using baby kale, skip this step) in a large bowl for 1-2 minutes or until broken down and tender. Combine with spinach and cabbage or broccoli slaw. Top with remaining ingredients, then drizzle with olive oil or dressing.
Stuffed Peppers with Side Salad 1 lb grass-fed ground beef 1 small zucchini, shredded 1 medium yellow onion, chopped 1 carrot, shredded 1 5-6oz container/bag organic spinach, bigger stems removed, chopped 1 cup cooked brown rice 1 14.5oz can black beans; rinsed and drained 1 14.5oz can diced tomatoes 4 bell peppers (pick your favorite colors) Cook rice as directed (this can be done ahead of time). Preheat oven to 350 F. Cook the ground beef until no longer pink, in a large skillet with sides. Add onion, zucchini, and carrot. Let veggies sauté and soften. Add spinach and combine. Once spinach begins to wilt add in rice, beans, and tomatoes. Stuff mixture in cleaned out peppers and place in a glass baking dish. Bake for 30 minutes. Serve on a bed of greens, chopped romaine hearts, leftover broccoli slaw; or make a side salad. *Peppers will still be firm but easy to cut and eat with a knife and fork. If you like your peppers more well done you may cook them a bit ahead of time to soften (cut tops off, clean out, microwave or bake in oven while you prep the meal). You can also cut the peppers vertically and serve open faced with two stuffed halves. *This recipe will make extra filling. This can be used on a salad, lettuce wrap, or purchase additional peppers to fill.
Chicken Tortilla Soup 16 oz chicken (free range, organic), cooked and shredded or chopped 32 oz vegetable broth (low sodium, organic) 1 can fire roasted diced tomatoes (Muir Glen) 1 can pinto beans, drained and rinsed 1 can black beans, drained and rinsed 1 jalapeño, finely chopped 1 large yellow onion, diced 2 Tbsp Olive Oil Taco Seasoning: 3 tsp chili powder 2 tsp cumin 1 tsp garlic powder 1 tsp onion powder 1/2 tsp sea salt 1/8 tsp cayenne pepper 1 Avocado, sliced or chunked Green onions, thinly sliced on diagonal A few chopped cilantro leaves Sauté jalapeño and onion in a large pot with 2 Tablespoons Olive Oil. Add beans, tomatoes, broth, spices, and chicken. Slowly simmer for 20 min. Serve topped with avocado, green onions, and cilantro.
Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash 4 4oz Salmon Filets 1/2 cup almonds 2 small garlic cloves Fresh Basil Leaves (about 20) 5 Tbsp coconut oil 1 lemon, squeeze juice 1 medium yellow onion, diced 2 yellow squash, thick slices 3 zucchini, thick slices 3 Tbsp organic butter 1 tsp dried rubbed sage 1 lb/bunch asparagus Sea salt and black pepper to taste - Rinse salmon and pat dry. Place in glass baking dish (skin side down if not skinless). Pulse almonds, basil, garlic, coconut oil, and lemon juice in food processor to make a thick paste. - Spread the mixture on top of the salmon fillets. - Break woody ends off asparagus (gently bend stalk close to the base, it will snap at the right point), wash asparagus, gently dry. Place in 13x9 glass dish and toss with olive oil, sea salt and pepper. - Place salmon and asparagus in cold oven. Turn oven to 400 F. Set timer for 25 min. - Sauté onion, squash, and zucchini in butter. Add sage, sea salt, and pepper. - Serve with fresh sliced organic tomato.
Bun-less Burgers with Veggie Sauté and Sweet Potato Fries 1 lb grass-fed ground beef 1 bunch Kale (large, curly, not baby kale) remove thick stalks and veins, tear into bite sized pieces 1 bell pepper (pick your favorite), diced 1 large carrot, shredded Small ginger root, grated (amount to taste, has strong flavor) 2 cloves garlic, crushed 4-6 Tbsp olive oil or coconut oil 1 lemon Sea salt and black pepper to taste 4 sweet potatoes, peeled and sliced 1/4 inch long, 1/4 inch wide (If you have one, use a crinkle cut knife for fun.) garlic powder paprika Avocado Preheat oven to 450 F. Line a sheet tray with parchment paper. In a large bowl, toss sweet potatoes with just enough oil to coat. Sprinkle with sea salt, pepper, garlic powder, and paprika. Spread in a single layer! Bake until sweet potatoes are tender and start to brown. Turn occasionally, about 20 minutes. Let cool 5 min or so before serving. *Can sub a basic baked sweet potato, drizzle with olive oil or melt organic butter along with seasoning. Create 4 4oz patties with grass-fed beef. Using a stainless steel pan, heat 2 Tbsp oil. Place beef in pan and cook until it is finished the way you like. *If burgers make you feel like you must have a bun, make burger bites instead. Pictured are 4 1oz burger bites. In a separate pan heat another 2 Tbsp oil and sauté the kale and carrot. Add diced pepper, ginger root, crushed garlic, juice from one fresh lemon. Divide veggie sauté, sweet potato fries, and burgers. Serve with avocado slices, fresh berries, can add green beans or steamed broccoli if desired.
Green Soup with Chicken 3 Tbsp coconut oil or organic butter 1 large yellow onion, roughly chopped 3 cloves garlic, chopped 1 head broccoli, separate florets 4 large zucchini, roughly chopped 1 32oz vegetable broth 1 cup arugula or watercress 1 cup roughly chopped cilantro sea salt 16 oz cooked chicken, chopped or shredded In a large saucepan, over medium-low heat, melt coconut oil. Sauté onion and garlic. Add green vegetables and stir. Pour in stock and bring to a boil. Reduce heat and simmer 15 minutes. Stir in arugula or watercress, herbs and salt. Turn off heat and puree until smooth using an immersion blender or carefully transfer to blender and pulse. Add a pinch of sea salt. Top with or stir to incorporate chopped chicken to each bowl. *This is a great meal to fix when you are in a rush or if kids want to help prepare a meal. The veggies do not need to be uniform in any way. *You can change this recipe up any way you like. Basically have 6 cups of your favorite green veggies, fresh greens with some bite, and fresh herbs.