Roasted Balsamic Brussels Sprouts with Grapes and Goat Cheese

Roasted Balsamic Brussels Sprouts with Grapes and Goat Cheese

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INGREDIENTS:

• 5 - 6 cups of Brussels sprouts (quartered)

• 2 tablespoons unmelted coconut oil

• 1 cup of halved grapes

• 1 -2 tablespoons of Balsamic vinegar or glaze

• 1/2 cup of crumbled goat cheese

DIRECTIONS:

Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!

Serves: 5 - 6

Pasta Carbonara

Pasta Carbonara

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Ingredients:

• 4 servings dried (uncooked) pasta

• 2 cups ham

• 1 cup frozen peas

• 2/3 cup plain yogurt

• 1 egg

• 1 tsp dijon mustard

• 1/2 cup grated parmesan dish

• 1 tsp cracked pepper

Directions:

Beat 1 egg in a small bowl. Add dijon mustard and parmesan cheese and stir. Cook pasta according to directions. Just before the pasta is finished add the frozen peas and ham and boil with pasta 1 more minute. Drain pasta, ham and peas and then pour back into pot and IMMEDIATELY stir in the egg mixture (pasta needs to be very hot still) then add yogurt and black pepper.

Approximately 4 servings

Lentil, Sweet Potato and Sausage Soup

Lentil, Sweet Potato and Sausage Soup

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INGREDIENTS

• 1.5 cups of red lentils

• 1 large sweet potato, peeled and diced into small piece

• 1 large onion, diced

• 1 lb spicy Italian sausage links or ground (omit for Veg. option)

• 1 Tbsp Curry Powder (more or less depending on your taste)

• 1 cup packed fresh basil leaves (This Basil is best)

• 1 cup (approximately) Vegetable, chicken or Beef Broth

• 1/2 cup milk (cashew, almond, coconut or reg)

• Salt and pepper to taste

• Home made Croutons (Dice bread, toss in olive oil and cook in

  pan until crisp. I made mine from gluten free bread chunks)

Directions

Put 6 cups water in large pot and bring to a low boil. Add lentils and stir. Add sweet potatoes, onion and garlic. Turn heat to low and cover. In a separate pan cook Italian sausage and add cooked meat to pot. Cover and cook for 25 minutes or until lentils and potatoes are soft. Add broth, milk, curry powder and basil, stir and cook additional 5 minutes.

Optional - top with croutons. Servings: 6

Grilled Vegetables

Grilled Vegetables

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Ingredients:

Vegetables

• 2 red bell peppers, diced

• 2 yellow squash, diced

• 2 zucchini, diced

• 2 Japanese eggplant, diced

• 12 mushrooms, cut in half

• 1 bunch asparagus, cut off bottom 1/4 and discard and cut

  remaining stems in 2" pieces

• 2 onions, diced

Marinade

• 1/3 cup olive oil

• 1/4 Cup Balsamic Vinegar

• Salt and freshly ground black pepper

• 3 tablespoons balsamic vinegar

• 5 garlic cloves, minced

DIRECTIONS:

My favorite way to eat vegetables is to grill them. I dice up my favorite ones, put them in a ziplock bag. I add the marinade, seal the bag and shake. Ideally, they marinate for at least an hour. With the grill on med/high we add them to our grill basket and cook until they are just softened and charred. When I make them I make extra so I can add them on top of salads, put them over pasta or rice, mix them into my scrambled eggs or I love to make a grilled veggie wrap with a whole wheat tortilla and grilled vegetables. (if you don't have a grill basket leave the vegetables in larger pieces and place directly on the grill)

Grilled Chicken over white bean, garlic mash

Grilled Chicken over white bean, garlic mash

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INGREDIENTS:

• 3 cloves of garlic

• 2 chicken breasts

• 1 can of great white northern beans

• 1 lemon

• 1 teaspoon dried rosemary

• olive oil

• salt and pepper

DIRECTIONS:

Grill or cook 2 chicken breasts. Roast 3 cloves of garlic in a pan with olive oil or in the oven until slightly brown. Once roasted, add garlic into a ninja or a blender with a 14 oz can of drained, great white northern beans. Squeeze in about 1 - 2 tablespoons of fresh lemon juice into the ninja or blender, and then blend up until ingredients are mixed well. Put white bean, garlic mash onto a plate and then put grilled chicken over mash. Sprinkle about 1 teaspoon of dried rosemary over the top of the chicken along with 1 teaspoon of olive oil. Add some salt and pepper to taste, and you're ready to eat!

Serves: 2

Fresh and Healthy Chicken & Vegetable Stir Fry

Fresh and Healthy Chicken & Vegetable Stir Fry

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INGREDIENTS:

• 4 cups of cut up grilled chicken

• 1 tablespoon sesame oil

• 8 oz of sliced mushrooms (about 2 cups)

• 4 cups of chopped Bok Choy

• 1/2 cup of Organic vegetable broth

• 1/2 cup or 1 small can of water chestnuts

SAUCE:

• 1/4 cup of Liquid Aminos or Soy Sauce

• 1 to 1.5 tablespoons of Sriracha Hot Sauce

• 1 teaspoon Sesame seeds

• 1/2 cup fresh Basil (garnish)

DIRECTIONS:

Turn on stove top to medium high. Put 1 tablespoon of sesame oil into a wok or large pan. Add in the chopped Bok choy, the mushrooms and the vegetable broth. Cook everything together until the mushrooms and bok choy start to get soft. For the stir fry sauce, simply mix the liquid aminos, sriracha sauce and sesame seeds together. Then add this sauce into your wok and mix stir fry and sauce together and cook on medium low for another 5 minutes. Serve with some fresh, chopped basil on top!

Serves: 5 - 6

Asian Scallops with Snow Peas and Eggplant

Asian Scallops with Snow Peas and Eggplant

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Ingredients:

• 1/2 cup thinly sliced Japanese Eggplant

• 2 Green onions - cut into bite sized pieces

• 1 Cup Snow Peas (i like to pluck the outside thread off)

• 1/2 pound fresh scallops ( I prefer sea scallops over bay scallops

  for this recipe)

• 1 tblsp frozen orange juice concentrate

• 1 tbsp soy sauce or Braggs liquid aminos

• 1 tsp Sriracha Sauce (more if you like it spicy)

• 1 tsp pealed and minced ginger

• 2 tbsp sesame oil

Directions:

Put sesame oil in pan, add eggplant and cover with lid. cook over med high heater 4 min, flip eggplant and cook over med. heat for 3 min. Add green onion and cook covered for 3 min. Add snow peas and cook uncovered for 2 min. Stir occasionally.

Divide vegetables and put onto 2 plates.

In the same pan add scallops. Cook, uncovered for about 3 min (depends on size of scallops). Flip scallops, add ginger and cook for additional 2 min. Add OJ concentrate, soy sauce and Sriracha Sauce. Stir until scallops are covered and OJ concentrate is dissolved.

Spoon scallops and sauce over vegetables. Sprinkle with sesame seeds and serve immediately

Serves 2

Chicken Parmesan

Chicken Parmesan

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CHICKEN PARMESAN

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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

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SWEET POTATO AND BLACK BEAN BURGERS WITH SLAW

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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

Tom Kha Gai Soup

Tom Kha Gai Soup

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TOM KHA GAI SOUP

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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

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KALE AND WHITE BEAN WITH SAUSAGE SOUP

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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

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CREAM OF BROCCOLI SOUP

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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

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SUPER QUICK VEGETABLE SOUP

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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

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MUSTARD COATED PORK TENDERLOIN

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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

Salad with Blueberries & Goat Cheese

Dinner Salad

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Dinner Salad

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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

Chicken with creamy salsa

Chicken with creamy salsa

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CHICKEN WITH CREAMY SALSA

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Ingredients:

• 4 Grilled or Baked Chicken Breasts
• 1/2 cup plain Greek yogurt
• 1/2 cup pre-made salsa
• 1 tsp. cumin
• 1/2 cup cilantro, chopped

Directions:

In a small bowl mix together yogurt, salsa and cumin. Place 1/4 cup sauce over each chicken breast (you can warm the sauce or serve room temperature). Sprinkle with chopped cilantro.

Serves: 4 - 5

PASTA WITH CHICKEN AND WILTED GREENS

PASTA WITH CHICKEN AND WILTED GREENS

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PASTA WITH CHICKEN AND WILTED GREENS

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Ingredients:

• 1 tbsp. olive oil
• 2 - 3 cloves garlic, minced
• 1 cup grape tomatoes cut in ½
• 4 cups organic power greens
• 2 cups cooked chicken diced
• 1 tsp. salt
• 1 tsp. pepper
• parmesan cheese grated (omit for dairy free)
• organic (or gluten free)  penne pasta, cooked

Directions:

Cook pasta according to instructions on box. Heat oil in a pan, add garlic and cook until garlic is just soft. Add the power greens, tomatoes, and chicken. Cook until greens are wilted and tomatoes are just soft. Season with salt and pepper. Pour sauce over cooked pasta and top with grated parmesan.

Serves: 2-3

CHICKEN RED CURRY

CHICKEN RED CURRY

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CHICKEN RED CURRY

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Ingredients:

• 1 tbsp. organic coconut oil
• 1 tbsp. minced ginger root
• 1 tbsp. red curry paste (add more or less to your liking)
• 1 tbsp. minced garlic cloves, approx. 3 cloves
• 1 to 1.5 cups onions
• 1 red pepper, diced
• 8 ounces snap peas
• 1 cooked chicken breast, (organic or all natural is best)
• 1 can coconut milk (13.5 oz)
• 2 tbsp. chopped basil
• 2 cups cooked, organic rice

Directions:

Heat coconut oil in a pot. Add garlic and ginger and stir. Add the red curry paste and stir until paste is evenly distributed. Add the peppers and onions and cook until almost soft.  Add snow peas, cooked chicken and coconut milk. Cook until heated. Pour Curry over rice and top with chopped basil!

Serves: 3-4

Chicken Artichoke

Chicken Artichoke

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CHICKEN ARTICHOKE

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Ingredients:

• 1 tbsp. olive oil
• 1 egg
• 1/3 cup flour
• 1 can ( 15 ounces) diced tomatoes  
• 1 large chicken breast, butterfly the breast by cutting through the middle creating 2 thin cutlets
• 1/2 cup chicken broth
• 1 tsp minced garlic
• 1 cup marinated artichokes, pour out half of the oil
• 1/3 cup Kalamata olives sliced into thirds
• ½ lemon juiced
• 1 tbsp. capers
• 1 tsp. salt
• 1 tsp. pepper
• Parsley to garnish

Directions:

Crack 1 egg onto a plate and beat. Place 1/3 cup flour on a second plate. Take the butterflied chicken breast and dip it into the egg (bothsides of chicken should be covered with egg mixture) and then dip chicken into the flour. Turn the stove to med/high. heat and pour olive oil into pan. Once the pan is hot place coated chicken into the pan. Cook until browned on one side and flip. Add the garlic, artichokes, tomatoes, and chicken broth. Cook until breast is browned and almost cooked throughout. Add the lemon juice, olives and capers. Sprinkle with salt and pepper to taste. Plate and garnish with fresh diced parsley.

Serves: 2

TABBOULEH

TABBOULEH

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TABBOULEH

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Ingredients:

• 2 ½ cups quinoa (cook according to package)
• 1 pound cooked shrimp (cut in half)
• 1 cup cherry tomatoes, (cut in half)
• 1 tblsp green onions
• 2 limes - squeeze
• 1/4 cup chopped mint
• 1/4 cup chopped fresh basil
• 1/2 cup chopped fresh parsley

Directions:

Add all ingredients into a bowl and stir. Enjoy!

Serves: 4