Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries, or Raspberries) 1 Banana sliced 1 Apple peeled and finely chopped 2 Tbsp. Walnuts chopped In a medium saucepan, combine water, cinnamon, oats, and raisins. Bring to a low boil, then simmer until the oatmeal is creamy. Add the berries and banana. Cook for 6 minutes, or until hot, stirring constantly. Remove from heat and stir in fruit and nuts. TIP: *Can make in the microwave. Reduce the water to 1/2 cup and the cooking time to 2 1/2 minutes. Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup : Found on Amazon
Your Favorite Salad 4 cups Mixed Salad Greens Assorted Vegetables for Salad Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing. Mixed Vegetables Serves 2 1 16 oz. bag frozen mixed vegetables Cook according to bag instructions
Beef Vegetable Soup Serves 8 8 cups water 2 Soup Bones* 1 pound Beef Cubes 1 cup Dried Beans* 1 Beef Stew Seasoning Packets 3 4 cup Brown Rice (not minute rice) 2 (16 oz.) bags frozen Vegetables for Soup Salt and Pepper to taste (to taste) Place the water, soup bones, beef cubes, dried beans and beef stew seasoning packet in a large pot. Bring to a boil, then reduce heat and simmer for 90 minutes Add rice Continue to simmer soup for another 45 minutes. Remove the soup bones Add vegetables Continue to simmer for another 30 minutes Serve TIP: *Beef shin bones or any type of soup bone can be found in the meat department of your local grocery store TIP: *I use a bag of dried beans, such as a bean soup mix TIP: *Substitute chicken for beef, if desired
Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your Favorite Berries, Fruit & Nuts In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold May serve over one cup light, non-fat yogurt
Five Bean Salad 8 1 cup 1 ½-inch pieces of trimmed green beans 1 2 cup lima beans 2 1 2 tablespoons red wine vinegar 1 tablespoon extra-virgin olive oil 1 2 tablespoon honey 3 4 teaspoon curry powder 1 2 teaspoon salt 1 15-ounce can kidney beans drained and rinsed 1 15-ounce can cannellini beans drained and rinsed 1 15-ounce can garbanzo beans drained and rinsed 2 tablespoons chopped fresh chives substitute 1 tablespoon dried chives 2 tablespoons chopped fresh cilantro substitute 1 tablespoon dried cilantro 1 tablespoons chopped fresh mint (optional) bed of mixed salad greens 4 cups per serving Bring several inches of water to a boil in a large saucepan fitted with a steamer attachment over high heat. Add green beans and lima beans to the steamer and cook until crisp tender, 3 ½ to 4 ½ minutes. Remove beans from steamer and spread out to cool. Whisk vinegar, oil, honey, curry and salt in a small bowl. In a large bowl, combine the kidney beans, cannellini beans and garbanzo beans with the cooled green beans and lima beans. Add the chives, cilantro and mint to the beans and stir until beans are coated with the herbs. Stir in the dressing. Chill until ready to serve. Serve over a bed of mixed salad greens. TIP: * Can freeze leftovers
Dad s Easy Chili 2 3 (15 oz.) cans Dark Red Kidney Beans drained and rinsed 3 (15 oz.) cans Light Red Kidney Beans drained and rinsed 3 (15 oz.) cans Chili Beans (may substitute canned pinto beans) 1 (15 oz.) can Black Beans drained and rinsed 1 (15 oz.) can Tomato Sauce 2 (15 oz.) cans Mexican Style Diced Tomatoes 1 tsp. Chili Powder Sliced Jalapenos to taste Tabasco (optional) 1 2 pound cooked ground Turkey (optional) Combine all ingredients in a large saucepan. Bring to a boil, reduce the heat, and simmer for 30 minutes. *Serves many, you can reduce the recipe or freeze leftovers. Sugar Snap Peas Serves 2 1 16 oz. bag frozen sugar snap peas Cook according to package directions
Apple and Peach Delight Serves 2 2 Peaches sliced (can use frozen peach slices) 1 Apple sliced 1 Tbsp. Raisins (optional) 1 2 Tbsp. Cinnamon (more if desired) Spray a baking dish with olive oil using a Misto Olive Oil Sprayer. Mix all ingredients in a bowl. Place in an oven-safe baking dish and cover. Bake at 375 F for 45 minutes or until apples soften. Enjoy warm or cold! Veggie Pizza Serves 4 4 medium Whole Grain Pitas 2 cups Pasta Sauce (low-sugar and low-salt variety) 1 2 cup Mushrooms sliced 1 2 cup Red Onion (chopped) 1 (10 ounces) bag frozen Broccoli florets (thawed and finely chopped) 1 2 cup shredded Mozzarella cheese Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli and cheese. Bake for 30 minutes.
Beef and Black Bean Meatloaf Serves 4 1 2 cup Black Beans (if canned, rinse and drain) 2 teaspoon Olive Oil (an additional drizzle of oil needed for sweet potato buns) 2 teaspoon Garlic Powder 2 tablespoon Dijon Mustard 1 2 teaspoon Salt 1 4 teaspoon Pepper 1 pound ground Turkey Preheat oven to 350 degrees F. In a medium bowl, mash the black beans, olive oil, mustard and garlic powder with a potato masher or fork until somewhat smooth. Mix the black bean mixture with the ground beef. Season the mixture with salt and pepper. Spray a 9 x 5 meatloaf pan with olive oil from a Misto Olive Oil Sprayer. Press meat and bean mixture into pan Cook the meatloaf for 45 minutes or until it reaches an internal temperature of 165 degrees F. Grocery Store Salad Bar Prepare a quick salad from a local grocery store salad bar. Place approximately 4 cups of mixed salad greens in the provided container. Top with tomatoes, onions, broccoli, cauliflower and any other raw non-starchy vegetables. Avoid pastas or prepared foods in creams or sauces. Avoid starchy vegetables, such as corn and peas. Choose a low-fat and low-sugar salad dressing. A vinaigrette is often a better choice, but if possible read the ingredients to avoid hidden sugars.
Garlicky Green Beans With Nuts Serves 3 1 1 2 pounds green beans trimmed 2 large cloves garlic thinly sliced 1 tablespoon walnuts (substitute pine nuts) kosher salt and pepper Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes. Meanwhile, in a large skillet over medium heat water saute the garlic and cook, stirring, for 1 minute. Add the nuts and cook until golden brown, about 3 minutes. Drain the green beans and transfer to the skillet. Add salt and pepper and toss to coat. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. Your Favorite Eggs 2 whole Eggs Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached Do not add butter, fat oil or cream. Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer
No Flour Pancakes 1 Banana mashed well with a fork 1 Egg 1 Tbsp. Ground Flaxseed 3 Tbsp. Water 1 2 teaspoon baking powder 1 2 teaspoon cinnamon 1 2 cup Blueberries frozen or fresh 1. Mix together the flaxseed and water. Set aside to allow to congeal. 2. Place mashed bananas in a mixing bowl. 3. Add egg, flaxseed mixture, baking powder and cinnamon and beat well with a fork. 3. Lightly stir in blueberries. 4. Pour small amount into a sprayed* frying pan and cook like regular pancakes. (NOTE: Use a Misto sprayer to coat frying pan with olive oil.) Dr. Becky s Favorite Salad () 4 cups Sweet Kale Salad Mix from Costco (or shredded cabbage and kale) 1 2 cup Black Beans 1 Tomato chopped 1 4 cup Onion sliced 1 Tbsp. dried Cranberries 1 Tbsp. raw sliced Almonds (substitute 4 Walnut halves) 1 Tbsp. raw Sunflower Seeds 1 Tbsp. Goat Cheese (optional) : Mix together in a bowl and enjoy with a low fat, low sugar salad dressing.
Mexican Bean Enchiladas Serves 4 1 2 pound Ground Turkey 1 Bell Pepper any color, seeded and chopped 1 2 cup Onion sliced 1 (15 oz.) can Tomato Sauce divided 2 (15 oz.) cans Pinto Beans drained and rinsed (substitute Black Beans) 1 Tbsp. Fresh Cilantro chopped (substitute 1 tsp. dried) 1 Tbsp. Chili Powder 1 tsp. Ground Cumin 1 tsp. Onion Powder 1 8 tsp. Cayenne Pepper (optional) 4 Whole Grain Tortillas (try Sprouted Grain Tortillas as substitution) Brown ground turkey in a non-stick skillet and set aside. In a separate non-stick skillet, sauté the bell pepper and onion in 2 Tbsp. of the tomato sauce until tender. Stir in remaining tomato sauce, cooked meat, beans and spices. Simmer for 5 minutes. Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in a ovensafe baking dish and bake at 375 F for 15 minutes. Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana : Toast the bread. Spread almond butter on toast. Top with slices of banana.
Zucchini & Tomato Mix Serves 2 2 medium zucchini sliced 1 large onion sliced 1 large tomato chopped 1 cup fresh mushrooms sliced 1 tablespoon Mrs. Dash Salt-free Original Blend Water saute vegetables over medium heat until just tender. Sprinkle with Mrs. Dash Salt-Free Original Blend. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. Fruit and Berry Smoothie 5 Ice Cubes 1 2 cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 2 cup Frozen Strawberries 1 2 cup Frozen Blueberries 1 2 cup Frozen Peaches 1 2 Banana Blend all ingredients in a high-powered blender until smooth. Add water if needed.
Broccoli and Garbanzo Bean Salad Serves 4 For Salad 6 cups Broccoli (cut into small florets) 1 (15 ounce) Garbanzo Beans/Chickpeas (rinsed and drained) 1 4 cup chopped Red Onion 1 1 2 cups halved Cherry Tomatoes 1 2 tablespoon Walnuts (chopped; substitute pine nuts) 1 large bag Mixed Salad Greens (4 cups per serving) For Dressing 1 4 cup Lemon Juice (fresh or bottled) 1 2 cup Water 2 tablespoons Walnuts 1 4 cup Dates (chopped) 1 tablespoon Dijon Mustard 1 clove Garlic Steam broccoli until just tender, about 5 minutes. Cool. In a large bowl combine the cooled broccoli with garbanzo beans, onion, cherry tomatoes and nuts. Blend dressing ingredients in a high-powered blender. Toss salad with desired amount of dressing. Save leftover dressing in the refrigerator for a leftover salad.
Taco Salad Serves 4 1 pound ground Turkey 1 packet Taco Seasoning Mix 1 (15 ounce) can Pinto Beans (rinsed and drained) 1 large bag Mixed Salad Greens 2 large Tomatoes 1 small Onion Cook ground turkey in a non-stick skillet. Add taco seasoning mix and pinto beans. Heat until beans are warm. Serve over salad greens. Top with tomato and onion. Your Favorite Breakfast Choose your favorite breakfast this morning. Remember that lean meats and starches (i.e. starchy vegetables or grains) are limited. So if you have eggs, do not have meat with lunch or dinner. Likewise, if you have oatmeal, do not have a starch with lunch or dinner.