Chicken Parmesan

Chicken Parmesan

---

CHICKEN PARMESAN

click here to print recipe

Dinner: Day 2

Ingredients:

• 4 grilled chicken breasts
• 1 cup tomato puree or pre-made marinara sauce
• 1 tsp. dried oregano
• 4 slices mozzarella cheese, approx. 1 ounce per slice
• 1/2 cup fresh basil leaves, chopped

Directions:

Place grilled chicken breasts in oven safe dish. Top with tomato sauce, oregano and cheese. If chicken is already hot then just broil until cheese is melted. If chicken is not hot then bake in preheated 375° oven for 15 min. or until chicken is hot and cheese is melted. Top with chopped fresh basil and serve.

Serves: 4

Sweet potato and black bean burgers with slaw

Sweet potato and black bean burgers with slaw

---

SWEET POTATO AND BLACK BEAN BURGERS WITH SLAW

click here to print recipe

Lunch: Day 2

Ingredients:

• 1 tbsp. olive oil for pan
• 1 large sweet potato (or 2 small - med), cooked and peeled
• 2 eggs
• 1 cup bread crumbs
• 1 cup black beans, drained
• 1 tsp. salt
• 1 tsp. pepper
• Grilled red pepper, bread or bun

Directions:

Mash sweet potato until smooth. Add eggs and bread crumbs and stir. Season with salt and pepper. Gently stir in black beans. Pour oil into pan and heat over med./high heat. Make sweet potato mixture into patties and gently place in the hot pan. Cook until browned on each side. Serve open faced on slice of bread of half a bun or better yet use grilled red peppers in place of bread. Top patty with slaw and serve.

Serves: 4

Frittata

Frittata

---

FRITTATA

click here to print recipe

Breakfast: Day 2

Ingredients:

• 1 tbsp. olive oil
• 1 cup cooked chicken breast
• 1 cup sautéed peppers and onions
• 6 eggs
• 1 tbsp. chopped fresh parsley
• salt and pepper to taste

Directions:

Preheat oven to 325 degrees. Heat pan and add 1 tbsp. olive oil and coat the bottom of the pan. Then add onions, peppers, and chicken in the pan. Crack eggs and beat them. Pour eggs over onions, peppers and chicken. Add parsley and put into preheated over. Cook for about 10-15 minutes.

Serves: 4

Cole Slaw

Cole Slaw

---

COLE SLAW

click here to print recipe

Ingredients:

• ½ cup plain, organic yogurt (use DF yogurt if needed)
• 1 tbsp. Dijon mustard
• Hot sauce to taste
• 1 tbsp. red wine vinegar
• 3 cups pre-packaged slaw
• 1 tbsp. green onions, chopped
• salt and pepper to taste

Directions:

Add yogurt, mustard, hot sauce, vinegar, and a splash of water to a bowl and stir. Add slaw mix and green onions. Stir well. Add salt and pepper to taste.

Serves: 4

Chocolate covered bananas and strawberries

Chocolate covered bananas and strawberries

---

CHOCOLATE COVERED BANANAS AND STRAWBERRIES

click here to print recipe

Ingredients:

• 2 bananas
• 8 strawberries
• ⅔ cup dark chocolate chips 80% dark
• ⅓ cup chopped pecans

Directions:

You can melt chocolate in the microwave or on the stove. Important - take away from heat or out of microwave before the chocolate is completely melted to avoid a burnt taste. Stir the chocolate while it continues to melt. Wash and completely dry the strawberries before dipping them halfway into melted dark chocolate. Next blend some chopped pecans setting them aside. Now cut a banana into thirds, then in half long ways. Dip one side of the banana into the chocolate and then coat with pecans. Place strawberries and bananas into the fridge until chocolate has hardened.

Serves: 4 - 5

Mango, Pineapple and Mint Popsicles

Mango, Pineapple and Mint Popsicles

---

POPSICLES: MANGO, PINEAPPLE AND MINT

click to print recipe

Ingredients:

• 2 cups of frozen mango and pineapple
• 1-13.5ounce can coconut milk
• ½ cup of coconut water (or reg. water)
• 5-7 mint leaves

Directions:

Blend the fruit, coconut milk, coconut water, and mint leaves into a blender and blend thoroughly. Pour into mold and put into the freezer for 6-8 hours or overnight.

Makes 4 - 6 popsicles

3 Ingredient Cookies

3 Ingredient Cookies

---

---

3 INGREDIENT COOKIES

click here to print recipe

Ingredients:

• 2 over ripe med. bananas
• 1 ½ cups oats 
• 1/3 cup dark chocolate chips

Directions:

Preheat oven to 375°.  Mash the over ripened bananas until fairly smooth. Add the oats and dark chocolate chips. Mix well. Roll up the cookie dough into small balls and place onto a non-stick pan and cook in the oven for 10-15 minutes.

Makes 8 - 10 cookies

Fruit Crisp

Fruit Crisp

---

---

FRUIT CRISP

click here to print recipe

Ingredients:

• 10 ounce bag frozen blueberries
• 2.5 cups strawberries, sliced
• 2 bananas, sliced
• 1/2 cup coconut oil, melted
• 1 cup organic oats
• ½ cup pecans or nut of choice
• 2 tsp. vanilla
• 2 tbsp. pure maple syrup
• 1/3 cup flaxseeds
• 1 tsp. cinnamon

Directions:

Preheat oven to 375°. Add sliced fruit into a dish and set aside. Melt coconut oil. Add oats and pecans to blender and lightly chop. Add oats and pecans to melted coconut oil. Add vanilla, syrup and flaxseeds and stir. Sprinkle fruit with cinnamon. Put the mix into the dish with the fruit heating the dish in a preheated 375 degree oven for 40-45 minutes.

Serves: 6 - 8

Tom Kha Gai Soup

Tom Kha Gai Soup

---

TOM KHA GAI SOUP

click here to print recipe

Ingredients:

• 1 tbsp. coconut oil
• 1 tbsp. ginger
• 1 tsp. garlic minced
• 1 tbsp. red curry paste
• 1 can 15 oz. straw mushrooms or 1 cup any fresh mushrooms
• 8 oz. snap peas (strings removed) and cut into bite sizes pieces
• ½ cup diced onions
• 2 cups chicken (or vegetable) broth
• 1- 13.5ounce can organic coconut milk
• 2/3 cups diced, cooked chicken (omit if vegetarian)
• fresh basil 

Directions:

Put oil in a pot and cook on med/high heat until oil melts. Add ginger and garlic. Add red curry paste and stir well. Add mushrooms, snap pea, onions, broth and coconut milk. Cover and cook for 5 min. Add cooked chicken and cook an additional 5 min. If you are using raw chicken cut into small pieces and add just after the garlic and cook throughout before adding curry. Garnish with fresh basil.

Serves: 4-6

Kale and white bean with sausage soup

Kale and white bean with sausage soup

---

KALE AND WHITE BEAN WITH SAUSAGE SOUP

click here to print recipe

Ingredients:

• 1 tbsp. olive oil
• ½ cup diced onion
• 2-3 tsp. garlic
• 1 large link, 4-5 ounces, spicy Italian sausage
• 2 cans - 15ounce great northern white beans
• 4 cups Kale
• 1-32 ounce box chicken stock
• 1 tsp. salt
• 1 tsp. pepper
• optional: fresh herbs

Directions:

Put oil in a pan. Turn to med/high heat. Add onion, garlic and sausage. Cook for about 10 min. Add beans, broth, kale, salt and pepper. Cover and cook an additional 5 min.

Serves: 4-6

Cream of Broccoli Soup

Cream of Broccoli Soup

---

CREAM OF BROCCOLI SOUP

click here to print recipe

Ingredients:

• 32 ounce vegetable broth
• 4 cups broccoli
• 2 cups diced potatoes
• 2/3 cup onion
• ½ cup plain, organic  greek yogurt (or non-dairy yogurt)
• 2/3 cup milk, dairy-free milk optional
• optional: crushed red pepper and black pepper to taste

Directions:

Pour broth into pot and turn to med/high health. Add broccoli, diced potatoes, onions. Cover and simmer for about 30 min. or until vegetables are very soft. Then add 2/3 cup milk and 1/2 cup yogurt. Pour into blend and blend until smooth. Add crushed pepper, salt and pepper to taste.

Serves: 4-6

Super Quick Vegetable Soup

Super Quick Vegetable Soup

---

SUPER QUICK VEGETABLE SOUP

click here to print recipe

Ingredients:

• 1- 28 ounce can of diced tomatoes
• 4 cups low sodium vegetable broth
• 2 heaping cups power greens
• 2 cups diced vegetables or two 1 pound packages frozen vegetables
• 2 tsp. dried oregano
• 1 tsp. salt
• 1 tsp. pepper

Directions:

Put all ingredients into a large pot and cook until hot. If using fresh vegetables and not frozen then cover and cook over med/low heat for about 20 min. or until vegetables are soft.

Serves: 4

Mustard-coated Pork Tenderloin

Mustard-coated Pork Tenderloin

---

MUSTARD COATED PORK TENDERLOIN

click here to print recipe

Ingredients:

• 3 lbs pork tenderloin
• 2 - 3 tbsp. sweet, hot mustard
• fresh ground black pepper (generous amount)

Directions:

Preheat oven to 400°. Coat pork with mustard and then sprinkle pepper over pork. Cook for approximately 25-30 min. Best to take it out just a bit before it’s done and then let it rest for about 5 min. before slicing.

Serves: 8

Rice with parsley

Rice with parsley

---

RICE WITH PARSLEY

click here to print recipe

Ingredients:

• 4 cups cooked brown or white rice (cook according to rice package)
• 1/2 cup fresh parsley (packed)
• 2 tbsp. olive oil
• salt to taste

Directions:

Cook rice according to package. Once it’s cooked add fresh parsley, olive oil and salt. Stir and serve.

Serves: 8

Roasted Asparagus

Roasted Asparagus

---

---

ROASTED ASPARAGUS

click here to print recipe

Ingredients:

• 2 lbs. fresh asparagus
• juice from 1/2 - 1 lemon
• 2 tbsp. olive oil
• 1 tbsp. parmesan cheese

Directions:

Preheat the oven to 425°. Cut off the bottom 1/4 of the asparagus and discard. Pour lemon juice and olive oil over top of asparagus and shake pan to distribute lemon and oil over the asparagus. Lay asparagus in single layer on cooking pan. Sprinkle parmesan cheese over asparagus. Cook for about 10 min. (don’t overcook)

Serves: 8

Salad with Blueberries & Goat Cheese

Dinner Salad

---

Dinner Salad

click here to print recipe

Ingredients:

• 4 - 6 cups mixed greens or lettuce of your choice
• 1/4 cup green onion
• 6 oz fresh blueberries (strawberries work well too)
• 1/3 cup crumbled goat cheese

Dressing

• 1/3 cup red wine vinegar
• 1/3 cup olive oil
• 1/4 cup orange juice
• 1.5 tsp dried dill
• salt and pepper to taste

Directions.

Put the lettuce into a large salad bowl. Top with green onions and blueberries. For dressing put all ingredients in small bowl and mix well. When ready to serve pour dressing over lettuce and top with crumbled goat cheese.

Serves: 6-8

Healthy Dip

Healthy Dip

---

HEALTHY DIP

Ingredients:

• 1 cup plain, organic, Greek yogurt
• 1 tsp. dry mustard powder
• 1 tbsp. dried dill
• salt and pepper to taste

Directions:

Put all ingredients into a bowl and stir well. Serve with fresh, raw vegetables.

Serves: 6

Muffin Tin Frittatas

Muffin Tin Frittatas

---

MUFFIN TIN FRITTATAS

click here to print recipe

Ingredients:

• 8 eggs
• ½ cup ricotta cheese
• 2/3 cup mozzarella cheese
• ½ cup black beans - drained
• salt and pepper to taste
• 1 cup tomatoes - diced
• Cooking Spray or Oil to coat muffin tin

Directions:

Preheat oven to 325°. Crack eggs into a bowl and mix well. Add ricotta, mozzarella, beans and salt and pepper. Stir well. Coat muffin tins with oil or use spray. Add a few tomato pieces into each tin. Spoon egg mixture into 12 muffin tins (make sure to get beans and cheese into each tin) Put muffin tin into oven and cook for about 12-15 min. (don’t over cook) 

Serves: 4

Toaster Spinach Bars

Toaster Spinach Bars

---

TOASTER SPINACH BARS

click here to print recipe

Ingredients:

• 4 cups packed power greens (kale, spinach & chard)
• ½ cup ricotta cheese
• 1/3 cup shredded mozzarella cheese
• 4 eggs
• salt and pepper to taste
• Cooking spray or oil to coat pan

Directions:

Preheat oven to 350°. Put greens, cheese, eggs, salt and pepper into blender. Blend a few minutes until smooth. Coat 9” square pan with oil and pour spinach mixture into pan. Cook for about 15 min. Do not overcook. Take it out just before it’s completely firm as it will continue to cook when you take it out.

My favorite is to cut into pieces and put in toaster to warm!

Serves: 4

Power Bites

Power Bites

---

---

POWER BITES

click here to print recipe

Ingredients:

• 2 ripe bananas
• 2 tbsp. flaxseed
• 1 cup oats(preferably organic)
• 1/4 cup shredded unsweetened coconut
• 1/4 cup chopped nuts, your choice
• 1/8 - 1/4 cup dried currants or cranberries
• 1/4 real peanut butter (make sure only peanuts and salt)
• 2 tbsp. pure maple syrup

Directions:

Preheat oven to 375°.  Place bananas in a bowl and mash until almost smooth. Add flaxseed, oats, coconut, nuts, currants, peanut butter, and maple syrup. Mix well. Form into balls about the size of a golf ball and place on cookie sheet. Cook about 15 min.

Makes about 8 - 9 power bites