Chocolate covered bananas and strawberries

Chocolate covered bananas and strawberries

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CHOCOLATE COVERED BANANAS AND STRAWBERRIES

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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

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POPSICLES: MANGO, PINEAPPLE AND MINT

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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

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3 INGREDIENT COOKIES

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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

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FRUIT CRISP

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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

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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

Roasted Asparagus

Roasted Asparagus

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ROASTED ASPARAGUS

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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

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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

Healthy Dip

Healthy Dip

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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

Toaster Spinach Bars

Toaster Spinach Bars

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TOASTER SPINACH BARS

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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

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 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