"Now after 3 months I've lost
about 30 pounds, my ankles
are normal, and most of the
aches and pains are gone! I
don't have urges to snack
anymore. I am definitely
more satisfied and less
~Nancy N., New Britain
"I was at my highest weight
ever and feeling sluggish, tired
and miserable. No energy to do
anything! My ankles were
always swollen, I was always
snacking even after meals....
- (1 Tablespoon maple syrup - optional)
- Chop almonds in food processor. Add olive oil 1 tablespoon at a time. Add oil until you have the desirted consistency. Add syrup (this is optional) and stir.
Almond Butter Balls
- 1 stick butter, room temperature
- 1 cup crunchy almond butter
- 10 packets Stevia sweetener (.035 oz. each)
- 6 rounded handfuls Quaker Quick Oats
- 1 1/4 cups Nature's Path Organic Rice Puffs cereal, pounded into crumbs
- 3/4 cup natural unsweetened coconut
- Cream butter and almond butter together. Blend in vanilla, honey, Stevia, oats and crushed rice cereal. Roll thick dough into 24 one inch balls. Roll balls in coconut in shallow bowl. Store in container in refrigerator. Makes 2 dozen balls.
Angel Hair Pasta with Scallops, Tomato & Basil
- 1/4 cup extra-virgin olive oil (3 turns around the pan)
- 5 cloves of garlic, minced
- 1 lb. bay scallops, drained well (salt and pepper to taste)
- 1 1/4 cups grape tomatoes, cut in half
- 2 cups fresh basil leaves, cut into thin strips
- 8 oz. any brown rice pasta, cooked al dente
- Heat oil in large, heavy skillet over medium heat for 1 minute. Add garlic and saute 2 minutes, stirring constantly. Add scallops, seasoned with salt and pepper and cook for 3 minutes or until opaque. Add tomatoes and basil and heat for 1 minute. Remove from heat. Add cooked pasta to the pan and toss to combine well.
Apple Cinnamon Muffins
- 1 Tbsp gluten-free baking powder
- 2 apples, unpeeled and grated
- Please do not make large muffins with this recipe as it takes away from the flavor and texture beig gluten-free. Line 12 muffin pan with paper muffin cups. Preheat oven to 400 degrees F. Sift the flour, salt, baking powder and cinnamon into a bowl. Add remaining ingredients and mix well. You will have a thick, we dough. Spoon into the prepared sections. Bake until pale golden and firm to the touch, about 20 minutes. Transfer to a wire rack to cool. Muffins keep well for a few days in an airtight container and can also be frozen.
Asparagus and Spring Greens Salad
- 1 pound green and white asparagus, trimmed and cut into 2-inch pieces
- 1 (5-ounce) package mixed salad greens
- 2 1/4 tsp. sea salt, divided
- 2 Tbsp. white balsamic vinegar
- 2 Tbsp. extra-virgin olive oil
- 1/2 tsp. grated lemon rind
- 1/4 tsp. freshly ground black pepper
- Cook asparagus and 2 tsp. sea slat in boiling water 2 minutes or until crips-tender. Drain and rinse asparagus under cold water; drain. Combine remaining 1/4 tsp. salt, shallots, and next 4 ingredients (through pepper) in small bowl, stirring with a whisk. Combine asparagus and greens in a large bowl. Toss with desired dressing.
Asparagus with Lemon Thyme Butter
- 1 tsp. fresh thyme, stemmed and shopped
- Fresh ground pepper to taste
- Blanch asparagus in a pot of rapidly boiling salted water until crisp and tender, about 3 minutes. Transfer to a platter. Heat butter over medium heat in a small saucepan. Add thyme and lemon juice and simmer until butter is a light brown. Pour over asparagus and sprinkle with salt and pepper. Serve warm.
- 2 boneless, skinless chicken breasts
- Real Salt (or any other all natural type of sea salt)
- 3 cloves of garlic, minced
- Sprinkle chicken with salt and pepper. Soak chicken in a casserole dish or large freezer bag in lemon juice diluted with a little water and garlic. Sprinkle chicken with oregano and refrigerate a couple of hours. Grill until brown on both sides about 30 minutes. Serve with brown rice and your favorite vegetables.
Avocado Angel Eggs
- 1 dozen hard boiled eggs (peeled)
- 1/4 tsp. coarse ground garlic powder
- 2 Tbsp. finely chopped shallots or green onions
- 2 tsp. mashed capers (optional)
- Slice each egg in half, lengthwise Remove yolks. Peel, seed and cube avocado Combine avocado, lemon juice and garlic in mixing bowl, mashing to blend. Stir in shallots or green onions and capers, if desired. Fill each egg white with avocado mixture. Garnish with bell pepper if desired.
Baked Acorn Squash and Squash Seeds
- 1 medium acorn squash (per two people)
- Wash each acorn squash and cut in half. Spoon out seeds and save in strainer. Place squash cut side down with 1/2 tsp olive oil in baking pan. Bake at 350 degrees in oven. After 45 minutes, turn squash over and dab 1/2 tsp butter, 1/2 Tbsp. Brewer's yeast, and dash liquid amino acids to each squash. Bake for approximately 15 minutes longer until golden brown. After squash are in oven, separate squash seeds from membrane, washing can help. Place seeds in small cast iron pan. Add 1/2 tsp olive oil (or sesame oil) and stir. Place in oven to bake. Remove and stir after 20 minutes Add squirt of Bragg's amino acids and bake another 15 minutes. Check until you start hearing seeds popping or they are crisp and brown. You can add a pinch of garlic, curry or any spice you choose. Serve as a topping.
- 1/4 cup chopped walnuts or almonds
- Preheat oven to 350 degrees. Mix spices, raisins, and shopped walnuts together. Core each apple. removing seeds and peeling top of apples. Place in oiled pan. Squeeze lemon juice on top of each peeled apple. Spoon cinnamon mixture into cored holes of each apple and on tops. Bake for approximately 30 minutes, depending on size of apples.
Baked Apple Salmon
- Herbes de Provence (or substitute dried thyme and basil)
- On a large pice of foil place copped apple aside. Spread Dijon mustard on one side of salmon and turn face-down on apples. Season with pepper and Herbes de Provence. Drizzle and place in 350 degree oven for about 25 minutes.
Better Seasons Salad Dressing
- Using a carafe, add red wine vinegar to the "V" line. Add balsamic vinegar to the "W" line. Add a small squirt of agave nectar. Add organo, basil, garlic powder, salt and pepper. Add olive oil to the "O" line. Shake & enjoy!
Black Pepper Tuna with Artichokes
- 1/2 red onion thinly sliced
- (3) 6.5 ox jars artichoke hearts, drained & halved
- 1 lemon cut into 8 slices
- 2 cloves garlic thinly sliced
- 1 1/2 lbs fresh tuna, cut into 1 inch cubes
- Heat 1 Tbsp olive oil in a large skillet over medium heat. Add onion and cook until softened, about 3 minutes. Add artichokes, lemon and garlic. Cook until heated through, 3 more minutes. Transfer to a plate. Season tuna with salt and pepper. Heat the remaining oil in the skillet Cook the tuna, turing to brown on all sides to desired doneness, about 2 minutes fro medium. Return artichoke mixture to skillet and toss to combine. Serve over rice.
Broccoli & Almond Soup
- 1/2 cup blanched almonds, finely ground
- 3 3/4 cups vegetable stock or water
- Salt & freshly ground pepper
- Heat over to 350 degrees F. Spread ground almonds evenly on cookie sheet. Toast for 10 minutes. Reserve 1/4 of almonds to sprinkle over finished soup. Cut broccoli into small florets, steam 6 to 7 minutes. Place remaining toasted almonds, broccoli, stock and milk in a blender and blend until smooth. Season with salt and pepper. Reheat and serve sprinkled with reserved toasted almonds.
Broccoli Rabe & White Kidney Beans
- 1 bunch of broccoli rabe (rapini)
- fresh-cooked white kidney beans or 19 oz can cannellini beans
- 2 to 3 cloves of garlic, minced
- grated parmesan cheese (optional)
- Wash and cut rapini into 2" lengths. Blanch in boiling salted water for 1 to 2 minutes. Heat olive oil in skillet with garlic for 2 to 3 minutes. Add drained rapini and saute until tender (6 to 8 minutes). Add beans and cook, covered, additional 2 minutes. For added flavor you can saute in 3 Tbsp chicken broth. Serve with a few pats of butter if desired and plenty of grated parmesan cheese.
Brussel Sprouts & Sweet Potato Skillet
- 1 large sweet potato, cut into bite-size pieces
- 1 lb brussels sprouts, cut in half
- 1 sweet red pepper, sliced into strips
- 2 tbsp chopped, fresh parsley
- Melt butter in skillet over medium heat. Add onion, potato, bay leaf, brussels sprouts and peppers. Saute until tender. Add chicken broth and simmer 8 minutes. Remove bay leaf, season with pepper to taste. Sprinkle with fresh parsley and serve.
Butternut Squash Soup
- 1 medium butternut squash (about 2 lbs.)
- 1 medium onion, chopped (1 cup)
- 1 Tbsp. fresh ginger, grated
- 3 cups chicken or vegetable stock (organic if possible)
- 1-2 cups water, as needed
- Olive oil (you may also want to use coconut oil)
- Pre-heat oven to 400 degress F. Cut butternut squash in half lengthwise and scoop out seeds. Season with salt, pepper and fresh thyme. Coat roasting pan with oil and arrange seasoned squash (cut side down) and roast. Bake for 40-45 minutes or until tender. Once ready, remove and cool. Meanwhile, heat 2 cups of stock. Saute onion and ginger over medium heat for about 5 minutes or until the onion is tender. Add onion and ginger to the warming stock and simmer. When squash is cooked, scrape the pulp from the skin and add to the broth. Transfer to a food processor of blender and puree in batches with chopped sage until smooth. Add more stock to achieve desired consistency. Season with salt and pepper to taste. This recipe takes a little preparation and although the entire cooking process doesn't take long, doing some work in advance is helpful.
Cabbage Roll Casserole
- 2 lbs ground beef or turkey
- 2 15oz cans tomato sauce, divided
- 1 tsp each dillweed and rubbed sage
- 1 tsp. each salt, pepper and cayenne pepper
- 4 strips bacon, cooked and crumbled
- 1 medium head cabbage, shredded
- 1 cup (4 oz) shredded part skim mozzarella cheese
- In large skillet, cook meat, onion and garlic over medium heat. Darin. Stir in one can tomato sauce and seasonings. Bring to a boil. Reduce heat, cover and simmer 5 minutes. Stir in rice and bacon, heat through. Remove from heat. Layer 1/3 of cabbage in greased 9x13 baking dish. Top with half of the meat mixture. Repeat layers. Top with remaining cabbage. Pour remaining tomato sauce on top. Cover and bake at 375 degrees for 45 minutes. Uncover, sprinkle with cheese. Bake 10 minutes or until cheese melts. Let stand 5 minutes before serving.
Canned Salmon Loaf
- 1 large can salmon (drain salty water)
- (optional: you may add other cooked vegetables like peas, parsnips, etc.)
- 2 rice cakes or 1 cup puffed rice
- In a large cast iron pan, saute onion under medium flame. Stir, add chopped garlic, celery, and carrots and cook for a few minutes. Add other vegetables and mix. Remove from heat. Add salmon and mix. Break up rice cakes and add to salmon mixture. Break egg into mixture and mix. Place mixture in greased loaf pan and bake in 350 degrees oven for 30 minutes.
- 10 cups chopped romaine lettuce
- 1 cup shredded or chopped boneless chicken breast (may also use rotisserie chicken)
- 1 avocado, peeled and sliced
- 1/2 cup dressing of choice
- Arrange lettuce in large bowl, top evenly with chicken, onion, carrot, and avocado.
Chicken and Sausage Casserole
- 3 boneless chicken breast, cut in half or thirds
- 6 chicken or turkey sausages
- 3-4 stalks of celery, sliced
- Spread olive oil around the bottom of a large casserole dish. Place chicken breasts and sausage in dish. Place brown rice and vegetables on top of the meat. Spread tomato sauce over rice and vegetables. Sprinkle top with oregano, basil. parsley, thyme or other preferred seasoning. Cover and bake for 2 1/2 hours at 350 degrees. Check after 1 hour to see if water is needed to cook the rice.
Chicken or Beef Kabobs
- Marinate cut-up vegetables in olive oil, vinegar, salt, pepper, and garlic (you may also use Canale's dressing) in a Ziploc bag. Marinate meat in a separate bag. When marinated, skewer meat and alternate with vegetables until skewer is full. Grill skewer until meat is cooked. Serve with brown rice or over salad.
- 1 whole chicken, or 3 large bone-in breasts
- 10-12 large carrots, peeled and chopped
- 1 zucchini, halved and shopped
- Optional to add: mushrooms, root vegetables (turnips, parsnips), spinach
- In a large soup pot, boil chicken in water (approximately 45 minutes) until chicken is thoroughly cooked
- Remove chicken from pot- DO NOT discard water. Using a spoon, remove the fat from the top of the water. Add vegetables to water along with garlic, basil and bouillon. Boil until vegetables are tender. REmove chicken from the bone and discard skin and bones. Add chicken to stock. Meanwhile in a separate pot, cook rice as directed. Add cooked rice to soup and let simmer 10 minutes. Salt and season to taste.
Chicken or Steak Burrito
- 1 lb. chopped chicken or steak
- 1 tsp. minced green chili peppers
- 1 cup mixed broccoli and cauliflower
- Brown rice, prepare as directed
- Ezekiel or Gluten-free tortillas
- Chop the chicken or steak into small pieces, cook in olive oil on medium heat. Add the chopped onions and green chili peppers into skillet and sitr. Take steamed veggies and dice into small pieces. Add to skillet with a pinch of garlic, salt or your choice of seasoning and cook until onions are soft.
- Warm tortillas for 5-10 seconds on each side.
- Spoon rice onto tortilla, then meat mixture. Add salsa to top.
- 1 store bough rotisserie chicken
- 2 cups red or green salsa (organic if possible)
- 8-10 Ezekiel sprouted grain tortillas
- Remove meat from chicken and shred. Hea the salsa in a skillet over medium heat. Add the chicken and heat until warmed through. Warm tortilla shells for 5-10 seconds in microwave to make pliable. Fill the tortilla shells with warmed chicken mixture. Add rice cheese. Serve with avocado, guacamole and lime wedges.
Chicken with Vinegar Sauce
- 8 bone-in skinless chicken thighs and/or breasts
- Fresh ground black pepper
- 4 large peppers, red, or yellow thinly sliced
- 2 large sweet onions thinly sliced
- 6-8 cloves chopped garlic
- 1-1 1/2 cups of balsamic vinegar
- 2 cups organic chicken or vegetable stock
- 1/4 cup chopped fresh parsley
- Heat oil in a dutch oven over high heat. Pat the chicken dry with paper towels, season with sea salt and pepper. Place chicken in the pan, in batches, top-side down. Cook until golden brown, turn over. REmove chicken to a plate.
- Add peppers, onions and cook, stirring occasionally, until slightly soft. Add garlic and cook for 1 minute. Add tomato paste and cook for 1 minute. Add the vinegar and cook until reduced by half, it will thicken. Add honey and broth, season with salt and pepper, cook for 5 minutes. Return the chicken and accumulated juices to the pot. Reduce hat to medium, cover the pot and cook until the chicken is tender about 15 minutes. REmove the chicken to a platter. Cook sauce more until slightly reduced. Stir in parsley and pour sauce over the chicken.
Citrus Baked Salmon
- 4 (6-8 oz.) skinless salmon fillets
- 2 Tbsp. freshly chopped dill
- 2 Tbsp. sun-dried tomato jar
- Real Salt or natural sea salt
- Preheat oven to 375 degrees. In a large bowl 9x13 shallow baking dish, place 1 lemon slice with 1 orange slice side by side so you will end up with 4 groups. Each salmon fillet will have its own bed of citrus. Season each salmon fillet with salt and pepper and place over the 2 slices of lemon and orange.
- In a small bowl mix the dill, sun-dried tomatoes, and tomato oil. Divide the mixture on top of salmon fillets, and then drizzle with the wine. Place baking dish in the oven and cook for 8-10 minutes.
Cranberry Chicken Salad
- 2 cups Spring Mix lettuce (or lettuce of your choice)
- 1/4 cup dried cranberries
- 1/3 cup sun-dried tomatoes
- Salt, pepper, garlic powder
- Place sun-dried tomatoes in boiling water to soften. Mix together spring mix, baby spinach and cranberries. Sprinkle with salt, pepper, and garlic powder. After tomatoes are soft, drain and add to lettuce. Top with Feta and orange slices. Add oil and vinegar.
Creamy Pumpkin Brown Rice
- 1 white or yellow onion, chopped
- 2 cups uncooked brown basmati rice
- 1 15 oz can pumpkin puree
- 6 cups low-sodium chicken or vegetable broth
- In a large pot, heal oil over medium heat. Add onions and cook stirring occasionally until softened and translucent, 7 to 8 minutes. Add rice and stir to coat with oil. Toast rice, stirring often until fragrant, 3 to 4 minutes more. Meanwhile, whisk together pumpkin puree and broth in a large bowl. Stir broth mixture and bay leaves into pot, season with salt and pepper and bring to a boil. Reduce heat to medium low, cover and cook, stirring occasionally to keep rice from sticking to bottom. Cook until liquid is absorbed and rice is cooked through and creamy, about 45 minutes. Transfer to a bowl and serve immediately.
- Mix together and whisk over medium heat until thickened. Add salt and pepper to taste.
- *Add this sauce to sauteed veggies, rice past or brown rice, and cooked chicken or ground turkey for a complete meal.
Cucumber and Mint Salad
- 4 ounces green beans, trimmed
- 1 small seedless cucumber, halved or quartered lengthwise cut 1/2 inch thick
- 1 head Boston lettuce, leaves torn into pieces
- 1/2 cup extra-virgin olive oil
- 2 Tbsp. fresh lemon juice
- Prepare an ice-water bath. Cook green beans in a pot of boiling salted water until bright green and tender, about 4 minutes. Drain; transfer to ice-water bath, and drain again. Cut into thirds. Toss with mind, cucumber and lettuce. Pour 1/4 cup oil into lemon juice in a slow, steady stream; whisking until emulsified. Season with salt and pepper. Drizzle dressing over salad; toss to coat.
Eastern European Vegetable Stew
- 3 garlic cloves, minced or pressed
- 1 cup peeled and diced potatoes
- 1 cup peeled and diced carrots
- 1 cup peeled and diced parsnips
- 2 cups peeled and diced turnips and/or rutabaga
- 2 cups peeled and diced beets
- 1 Tbsp minced, fresh thyme (1 tsp dried)
- 5 cups rinsed and chopped beet greens, swiss chard or spinach
- In a large soup pot, heat the oil and add onions and garlic. Cover and saute on medium heat for about 7 minutes, stirring frequently until the onions are soft. Add the potatoes, carrots, parsnips, turnips and/o rutabaga, beets, water, salt, bay leaves and herbs. Cover and bring to a boil then cook on medium-low for 15 minutes. Add vinegar and greens. Simmer 5-10 minutes until greens are tender. Add salt and pepper to taste. Discard bay leaves.
- 4 chicken legs and thighs
- 2 cups Krispy Brown Rice cereal (gluten-free)
- 1 small onion, chopped fine
- 1 tsp basil, thyme, garlic, and/or curry (your choice of spices)
- 1 cup of milk (almond or rice)
- Place the Krispy Brown Rice cereal in quart size plastic baggy and roll cereal crumbs with rolling pin. Add chopped onion and other spices to bag and mix. Place milk in plate. Wash chicken legs and remove skin. Pat dry, then place each leg in bag with crumb mixture. Seal bag and pat crumbs all over meat. Place each rice crumb coated leg in pan greased with olive oil. Use pan big enough that legs won't overlap. Bake at 350 degrees for approximately 40 minutes. Check first a few times until you're comfortable with your stove and the crispiness you like. Enjoy!
Garlic Rice Pasta
- Several cloves of garlic, chopped
- 1/3 cup olive or sesame oil
- This dish you make according to your taste and numbers. Several cloves of garlic in about 1/3 cup of oil will serve about 2 people. Cook garlic in oil slowly until lightly brown. In another pan, cook rice pasta according to instructions. When the pasta is almost done, add baby spinach (as much as you want) to the oil and garlic. Stir the oil, garlic and spinach, then place cover over pan. Drain pasta and pour in pan with garlic mix. Mix together and serve hot.
Ginger Skirt Steak Wrap
- 1 (8 oz.) skirt steak or 2 (4 oz.) chicken breasts
- 1 avocado, halved and sliced
- 2 Romaine lettuce leaves (or lettuce of your choosing)
- 1 Tbsp. fresh ginger, grated
- 1 whole orange, zested and juiced
- 1 tsp. fresh thyme, chopped
- 2 (10 in.) Ezekiel or Gluten-Free wraps
- Marinate steak or chicken in ginger, orange, and thyme for up to 2 hours, grill and cut into 1/4 inch slices to serve. To assemble the wraps, lay the warmed tortilla out and fill with lettuce, shredded carrot, steak or chicken, and avocado. Roll tightly.
- Alternative: Instead of tortillas, substitute Napa cabbage leaves. Blanch the leaves in boiling water for 10 seconds and immediately place in ice-cold water. Once cooled, drain on the kitchen paper. You may need tow or more leaves overlapped to attain the equivalent size of tortilla. Assemble as described above.
Gingered Fish Soup
- 2 Tbsp. olive oil, sesame oil, or coconut oil
- 1 piece (1 inch) peeled, fresh ginger, julienne-sliced
- 1 large garlic-clove, peeled and minced
- 1 bunch green onions (white parts only), trimmed and sliced
- 3 containers (14.5 oz. each) chicken broth (organic, low sodium)
- 1 lb skinless firm which fish (ex: cod, haddock, halibut) cut in 1-inch pieces
- 4 cups bok choy (about 1 small head) stems cut crosswise
- 1/8-inch leaves coarsely chopped
- Heat oil on high in 4-quart soup pot. When hot add ginger, garlic and green onions; stir-fry for 10 seconds. Add broth; bring to a boil. Reduce heat to simmer. add fish and bok choy; simmer 5 minutes. Pepper to taste.
Good Earth Stew
- 1 lb. chopped kale or spinach
- sprigs of tarragon, rosemary, oregano and sage
- Peel and saute onions and garlic in olive oil with bay leaf for 5 minutes or until onions are translucent. Peel and cube turnip, yam and carrots. Add these to garlic and onions with chopped celery and chopped tomato. Add paprika, salt and pepper to taste. Cook for 10 minutes over low heat. Add remaining ingredients and simmer for 50 minutes. Remove bay leave and serve. Serves 4.
- Put pecans, raisins, dried apples in food processor, then add flax seed and cinnamon.
Greek Turkey Meatballs
- 2 cups cooked brown rice
- 1 lb. lean organic or grass-fed ground turkey
- 2 medium, zucchini (1 lb.) cut into thin slices
- Pre-heat oven to 45o degrees. In a large bowl, combine rice and oregano. Stir in turkey until combined. Scatter zucchini in a 13x9 baking dish in a single layer. Using a small ice cream scoop, shape meat mixture into 16 (1 1/2) inch balls. Place meatballs on top of zucchini and drizzle with marinara sauce. Cover with foil and bake 22 minutes or until meatballs are cooked through. Enjoy!
Green Beans with Orange and Hazlenut
- 1 Tbsp. thin orange rind strips
- Preheat oven to 350 degrees.
- Place hazelnuts on a baking sheet, bake for 8 minutes, stirring once. Turn nuts out onto a towel, roll up towel; rub off skins. Chops nuts Combine 2 quarts water and 1/4 cup sea salt in a large saucepan; bring to a boil. Add beans; cook 5 minutes or until crisp-tender. Drain. Place in serving bowl, add nuts ring, oil and sea salt to taste. Toss well to coat. Yields 6 servings.
Green Bean Provencal
- 1/2 lb green beans, ends snipped
- 1 container chicken broth (organic, low sodium)
- 1-2 cloves of garlic, crushed
- 1 Tbsp. chopped fresh parsley
- Fresh ground black pepper
- Boil chicken stock for 8 minutes then drain. Add garlic, tomato, parsley, a splash of olive oil, salt, pepper and butter to beans. Toss over low heat to warm.
Green Mung Bean Soup
- 2 cups water + tsp salt to cook beans in pressure cooker
- 2 cups water to achieve the soup
- 1 Tbsp sunflower oil or ghee
- 1 tsp mixed cumin and coriander powder
- 1 tsp raw sugar cane (optional)
- Soak the mung beans overnight in water. Clean and finely grind ginger and garlic. Drain the mung beans, wash them two times and cook in a pressure cooker with the indicated amount of water until tender. It takes about 25 minutes. The beans have to be broken. If you use a regular pot, it will take 40 to 45 minutes for the beans to be fully cooked. Heat the oil r ghee in a large, deep saucepan and add mustard seeds. When mustard seeds pop, add hing, bay leaf, turmeric, cumin, coriander, ginger and a pinch of black pepper. Mix well. Put cooked beans, fresh water and remaining ingredients into saucepan. Bring to a boil then simmer for a few minutes more. Enjoy.
Grilled Salmon with Citrus-Tomato Salsa
- 2 medium tomatoes, chopped
- 2 large navel oranges, peeled, sectioned and coarsely chopped
- 2/3 cup sliced green onions
- 6 Tbsp. chopped fresh cilantro
- 2 tsp. finely chopped, seeded jalapeno pepper (optional)
- Combine tomatoes, oranges, green onions, 4 Tbsp. cilantro, and jalapeno pepper in a large bowl. Season if desired with sea salt and ground black pepper, set aside. Blend butter sticks, remaining 2 Tbsp. cilantro, and if desired, sea salt and black pepper to taste in small bowl. Grill or broil salmon, brushing with cilantro spread until salmon is cooked, turing once. Serve salsa with salmon.
Ground Turkey Chili
- 1 qt. chicken or turkey stock
- Saute turkey, onions, and garlic in butter until no longer pink. Add chicken stock, celery, zucchini, yellow squash, red pepper, and beans to turkey. Season with oregano, basil, thyme, salt, pepper, parsley, and red pepper. Simmer until vegetables are tender 20-25 minutes. Serve with rice, sliced carrots, crackers, or nut thins.
- 1 jalapeno, seeded and minced
- Real Salt and fresh ground pepper to taste
- Mash avocado with a fork or masher, add all ingredients to mix. Adjust seasonings. Cover surface with plastic wrap and refrigerate until ready to serve.
Halibut with Lemon Fennel Salad
- 1/4 tsp. ground black pepper
- 5 tsp. extra-virgin olive oil, divided
4 (6 oz) halibut fillets
2 cups thinly sliced fennel bulb (m1 medium bulb)
1/4 cup thinly sliced red onion (vertically cut)
2 Tbsp. fresh lemon juice
1 Tbsp. chopped flat leaf parsley
1 tsp. fresh thyme leaves
- Combine first four ingredients in a small bowl. Combine 1 1/2 tsp. spice mixture, 2 tsp. oil, and garlic in a small bowl; rub garlic mixture over fish. Heat 1 tsp oil in a large skillet over medium-high heat. Add fish to pan; Cook 5 minutes on each side. Combine remaining 3/4 tsp spice mixture, remaining 2 tsp. oil, fennel bulb, and remaining ingredients in a medium bowl, tossing well to coat. Serve salad with fish.
- 9 Tbsp. white wine vinegar 1 1/2 Tbsp. wildflower honey
- 1/2 tsp. natural sea salt
- 3 Tbsp. minced fresh chives
- Combine the first 3 ingredients in a medium bowl; slowly whisk in oil until combined. Stir in basil and chives. Cover, and store in refrigerator for up to 5 days.
- 2 (4 oz.) chicken breasts
- 1 tbsp. wholegrain mustard
- 1/4 tsp. fresh ginger, grated
- 1/2 lb. red potatoes (may also use sweet potatoes)
- 2 tbsp. scallion, chopped
- Preheat oven to 375 degrees. Marinate chicken in honey, ginger, orange zest and mustard for at least one hour and refrigerate. Clean carrots, if they are large they may need to be peeled. Toss carrots in olive oil, cumin, salt and pepper, and roast in oven until tender, but not over-cooked. Check after 10 minutes. Quarter potatoes and toss with some olive oil, salt and pepper, and roast along with carrots. When potatoes are cooked (approximately 20 minutes) place in a bowl and add some chicken stock to mash. Line a large 1 1/2- to 2-inch deep baking dish with foil and add the chicken skin side down in a single layer. Spoon over the marinate and back for 45 minutes. Turn the pieces over, baste with the sauce from the pan, and bake another 45 minutes. Serve chicken hot or cold.
Jicama-red Apple Mint Salad
- Real Salt (Real Salt or your choice of natural sea salt)
- Peel jicama, and then slice jicama and apple into thin strips, placing into lemon water to avoid discoloration. Chop fresh mint. Mix drained and dried jicama, spinach, apple and mint in a bowl. Toss with a drizzle of olive oil and a pinch of salt.
Lemon Roasted Garlic Dressing
- 1/3 cup fresh lemon juice
- Real Salt or natural sea salt to taste
- Preheat oven to 400 degrees. Place garlic cloves inside a foil pouch. Drizzle with a little olive oil and salt lightly. Bake for about 15 minutes to roast. Place roasted garlic in a blender. Add lemon juice and honey and process until smooth. With blender running, slowly pour in remaining olive oil until dressing emulsifies.
Moroccan Sweet Potato Salad
- 4 medium sweet potatoes cut into 1 inch cubes
- 1/3 cup plus 2 Tbsp olive oil (divided)
- 1 tsp each paprika and ground cumin
- 1/3 cup each chopped, fresh parsley and cilantro
- 1/3 cup sliced almonds, lightly toasted
- Preheat oven to 425 degrees F. Toss sweet potatoes with 2 Tbsp olive oil and 1 tsp salt. Put sweet potatoes on a baking sheet or in a roasting pan and cook, stirring once until tender, about 15 min. Keep a close eye on potatoes, they cook quickly. Keep warm in a large bowl. Meanwhile, in a small bowl, make the marinade by combining garlic, cumin, paprika, cayenne, lemon juice and remaining 1 tsp salt. Whisk in remaining 1/3 cup olive oil and then add parsley and cilantro. Gently combine roasted sweet potatoes with the marinade and toasted almonds. Serve at room temperature. if made ahead of time, refrigerate then allow to come to room temperature before serving. Makes 6 servings.
- Note: To toast nuts, spread on baking sheet and bake in 350 degree oven for 5 to 8 minutes or until they start to brown.
- Banana (add after blended or on top of each pancake)
- 1 cup strawberries (add after blended or on top of each cake)
- Combine ingredients in blender for 30 seconds Pour mixture onto heated pan. Cook 2 to 3 minutes or until top is no longer liquidy. Flip and cook. Top with your choice of sliced fruit with sweetener or almond butter.
- 1 tsp green stevia powder
- 1 to 2 Tbsp unsweetened applesauce
- 1 cup rice milk, unsweetened
- 1 cup of dates or carob chips, chopped
- Mix egg, rice, milk, oil, applesauce and stevia together. (well enough to dissolve stevia) Add remaining ingredients. Spray muffin tin with olive oil as ingredients may stick to muffin paper. Fill muffin tin full. Bake at 400 degrees for 15-20 minutes. Serve warm or reheat before serving.
- Variation: mash 1 ripe banana & omit applesauce.
Rice Tortilla Chips
- 1 pkg. Food For Life brown rice tortillas
- salt herb blend of your choice
- Using a pizza cutter, slice each tortilla into 12 wedges. Place in a single layer on a cookie sheet you have sprayed with olive oil. Spray top of wedges as well and sprinkle with salt and your favorite herb blend. Toast in a 450 degree oven until browned and very crispy. You will have to do several batches. Put the toasted chips in a large container that can be tightly sealed after they have cooled to keep them crisp.
Roasted Red Pepper Chicken
- 4 boneless chicken breasts
- 1-2 jars of roasted red peppers
- 1 jar of artichoke hearts
- Crushed red pepper seasoning
- In a large pan, melt one stick of butter. While butter is melting, place defrosted chicken in a freezer bag, and pound with mallet until tender. Once chicken has been pounded, take out of the bag and coat both side of the breast with rice flour, then place in pan with butter. Season the chicken as desired with sea salt and black pepper; flip the chicken until lightly browned on each side. Once the chicken is browned (not cooked all the way through), place chicken in the dish. (Do not clean the pan in between.)
- 4 medium sweet potatoes, quartered
- 1 medium yellow squash, 2-3" slices, then cut in half
- 1 medium zucchini, 2-3" slices then cut in half
- 2 medium large shallots, cut in half
- coarse salt and coarse pepper
- sprinkle of garlic powder
- Preheat oven to 450 degrees. Line cookie sheet with parchment paper and spray with cooking spray. Toss all veggies in large zip lock bag, add spices. Zip & shake. Arrange vegetables on parchment paper in a single layer. If there are toomany for a single layer then use second cookie sheet. Toast until vegetables are tender and beginning to brown.40 to 50 minutes.
- Alternate Veggie option: butternut squash, carrots, Cauliflower, green pepper, mushrooms.
Shrimp and Scallop Dinner
- 1 reynolds Hot Bags Foil Bag, large size
- 1 lb peeled, deveined, medium, uncooked shrimp
- 1 cup instant rice, cooked
- 2 Tbsp worcestershir sauce
- 1 tsp each salt, black pepper and cayenne pepper
- Preheat grill to medium high or oven to 450 degrees F. Open faoil bag and spray inside with nonstick cooking spray. Combine all ingredients except lemon. Spoon mixture into bag in an even layer. Top with lemon to seal, double folded open end of bag. Place in 1
- 3 boneless, skinless chicken breasts
- Spaghetti sauce (organic and sugar-free if possible)
- Goat or Rice cheese (if permitted on program)
- Place chicken breasts in a non greased baking pan. Splash with lemon juice. slice mushrooms and peppers very thin and completely cover chicken. Top each breast with a small amount of sauce, then salsa. Sprinkle with goat cheese. Cover with foil and bake at 350 degrees for 30-35 minutes. Serve with brown rice.
Spinach Strawberry Salad
- 1 1/2 cup quartered strawberries
- 1 Tbsp. finely chopped fresh mint
- 1 (6 oz.) package of fresh baby spinach
- 2 Tbsp. sliced almonds, toasted
- 1/4 tsp. fresh ground black pepper
- Combine strawberries, mint, spinach, and vinaigrette in a large bowl; toss gently to coat. Sprinkle with almonds and pepper; serve immediately. Yields 4 servings. You may serve as a side salad; or chicken, fish or beef and serve as main dish.
- 9 Tbsp. white wine vinegar
- 1/2 tsp. natural sea salt
- 3 Tbsp. minced fresh chives
- Combine the first 3 ingredients in a medium bowl; slowly whisk in oil until combined. Stir in basil and chives. Cover, and store in refrigerator for up to 5 days.
Spinach Stuffed Sole
- 2 (6 oz.) sole fillets or 4 (3 oz.) fillets
- 1 medium zucchini, sliced
- 1 Tbsp. fresh thyme, chopped
- Splash of balsamic vinegar
Tomato Chipotle Sauce:
3 regular tomatoes, sliced marinated chipotle (to taste)
1 tsp. dried oregano
1/2 cup brown rice
1 cup chicken or vegetable stock (organic if possible)
1/4 red pepper, fine diced
1 Tbsp. green onion, chopped
1/4 cup onion, fine diced
- Pre-heat oven to 300 degrees. Follow regular instructions and cook rice in stock. Saute chopped onion and diced pepper together, season with salt and pepper. When rice is cooked, add with raw green onion to the sauteed onions and peppers; set to the side. Slice zucchini and squash into 1/4-inch strops and toss together with one minced garlic clove, chopped thyme, salt and pepper, and a splash of balsamic vinegar. Let marinate.
- For tomato-chipotle sauce, place sliced tomatoes on a cooking sheet in a single layer. Season slices with salt and pepper, oregano, and drizzle some olive oil on top. Roast for approximately 20 minutes or until very tender.
Stir Fry Veggies
- 1 bunch asparagus, chopped
- 1 crown broccoli, chopped
- 1 zucchini, halved and sliced
- 1 yellow squash, halved and sliced
- In a large frying pan or wok, heat olive oil and garlic. Add cut up vegetables and stir-fry. This is a great way to prepare veggies that can be added to any dish
- *Add chicken or beef and serve over brown rice or a salad for a complete meal.
- Cut eggplant in half. Scoop out middle and cut into little cubes. Fry with onion, garlic, turkey and mushrooms in olive oil. Add sauce and fill the eggplant. Sprinkle with grated cheese cover with foil. Bake at 350 degrees for 40 to 60 minutes.
Sweet Basil Chicken
- 3 boneless chicken breast
- 1 tsp coarse black pepper
- Cut chicken into bite size pieces. Sprinkle top with basil, garlic, salt and pepper. cover with plastic wrap and press spices into chicken. Discard plastic wrap. Heat oil in frying pan. Fry chicken for 10 to 15 minutes on medium high heat, stirring often. Juices will evaporate and chicken will brown. Serve chicken over Basmati brown rice sauteed with diced red peppers or serve warm/cold on a tossed salad.
Turkey Breakfast Sausage
- 1/4 cup finely chopped fresh sage
- Using your hands, mix all ingredients together until well-blended. Cover and refrigerate overnight to enhance flavors. Use a 2 oz. scoop to make 16 even portions. Dip fingers in water (to prevent sticking) and press meat into thin patties the size of your palm. Saute in batches on medium heat in a large frying pan wit ha bit of olive oil until golden brown and cooked through.
White Bean Chicken Chili
- 2 chicken breast, cooked and chopped
- 2 cans cannellini beans, drained (reserve 1 can & puree in processor or blender with a little water)
- 1 can northern beans, drained
- 1 large can chicken broth
- 1 small can diced green chiles
- cumin, salt, pepper, chili powder to taste
- Add all ingredients (except 1 can cannelini beans) into crockpot. Simmer on low for 6-8 hours. Add pureed beans in the last hour for thickness. OR Cook in large pot on stove for about 2 hours.