Pumpkin Pie Oatmeal

Pumpkin Pie Oatmeal

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PUMPKIN PIE OATMEAL

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Ingredients:

• ¼ cup organic oats
• ¼ cup coconut, almond milk or regular milk
• ¼ cup plain greek yogurt
• 1 heaping tbsp. pumpkin (make sure pumpkin is the only listed ingredient)
• 1 tbsp. dried currants
• 1/4 tsp. cinnamon
• 1 tsp. pure maple syrup
• 1 tbsp chopped pecans (or nut of your choice)

Directions:

Add all the ingredients into a mason jar and stir well. Place overnight in the fridge. In the morning you can eat it cold or you can remove lid and warm in microwave. If you like a thinner oatmeal add additional milk.

Serves: 1

Tropical Oatmeal

Tropical Oatmeal

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TROPICAL OATMEAL

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Ingredients:

• ¼ cup coconut milk, almond or regular milk
• ¼ cup organic, plain greek yogurt
• ¼ cup organic oats
• ¼ cup blueberries (pineapple works great too)
• ½ cup strawberries
• 1 heaping tbsp unsweetened shredded coconut

Directions:

Add all the ingredients into a mason jar and stir well. Place overnight in the fridge. In the morning you can eat it cold or you can remove lid and warm in microwave. If you like a thinner oatmeal add additional milk.

Serves: 1

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

Salad in a jar

Salad in a jar

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SALAD IN A JAR

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Ingredients:

• 1.5 tbsp olive oil
• 1.5 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• 1/2 tsp dried oregano
• salt and pepper to taste
• 1/2 cup quinoa (cook according to package and bring to room)
• 1/2 cup cooked chicken
• 1/2 cup diced red peppers
• 1/2 cup diced tomatoes
• 1 tbsp diced Kalamata olives
• 1/2 cup sliced cucumbers
• 1 cup mixed green  (arugula, baby spinach & chard)
• 1 tblsp crumbled feta cheese

Directions:

In a large mason jar add oil, vinegar, mustard, oregano, salt and pepper. Put lid on and shake to mix dressing. (Order in which you add ingredients is important) Add quinoa, chicken, peppers, tomatoes, olives, cucumber, greens and then cheese.

When ready to eat pour salad onto a plate

Makes 1 salad

Asian Chicken Wraps

Asian Chicken Wraps

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ASIAN CHICKEN WRAPS

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Ingredients:

• 1 tbsp. fish sauce
• 1 tbsp. Bragg’s liquid amino acids or soy sauce
• 2 tbsp. hoisin sauce
• 1 tbsp. Sriracha sauce
• 1 tsp. fresh grated ginger
• 2 cups or about 3/4 pound cooked chicken
• 1/3 cup diced carrots
• 1/3 cup water chestnuts
• 1/4 cup diced green onions
• 1/3 cup cilantro
• 1 tsp. sesame seeds
•  8 lettuce leaves (green leaf, Boston or Romaine)

Directions:

In a small blender add fish sauce, liquid aminos or soy, hoisin sauce,  Sriracha sauce, and ginger. Blend until smooth. In a separate bowl add chicken, carrots, green onions, cilantro and water chestnuts. Pour dressing over chicken mixture and stir. Scoop chicken mixture into large lettuce leaves and sprinkle with sesame seeds.

Serves: 4

Tuna cakes

Tuna cakes

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RECIPE

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Ingredients:

• 1 tbsp. coconut oil
• 10 ounces of tuna/2 5oz cans
• 1 tbsp. water chestnuts
• 1 tbsp. sliced green onions
• 1 tbsp. Bragg’s liquid amino acids
• 1 tbsp. Sriracha sauce
• salt and pepper to taste
• ¼ cup bread crumbs (use Gluten-free bread crumbs if needed)
• 2 eggs
• 1 tbsp. cilantro

Relish:

• 1 ½ tbsp. rice wine or white wine vinegar
• 2 tsp. sesame seeds toasted or not toasted
• cucumber shaving
• salt and pepper to taste

Directions:

Drain tuna and pour into a bowl. Add remaining ingredients and stir (using hands is best!) Form into small patties. Melt coconut oil into pan. When hot add patties to oil. Cook until browned, about 5 minutes, on each side.

For the relish: add vinegar and sesame seeds to a small bowl. Peel cucumber. Once peeled use peeler to make cucumber strips and add to bowl. Put in fridge to let the flavors combine.

Serve each tuna cake topped with cucumber relish

Serves: 4