Food and Nutrition

Spring Session 2016



Recipe of the Week



Lentil Soup with Kale & Sausage

Soup with tons of vegetables is one of my favorite meals for keeping me full and satisfied for hours and hours. Rarely a week goes by that I don’t cook up a pot of soup for quick lunches.  This is absolutely one of my top 5 strategies for making sure I eat healthy!

Ingredients:

• 2 tbsp olive oil
• 1 lb Italian sausage, casings removed
• 4 cloves garlic, finely chopped
• 2 fresh bay leaves
• 1 carrot, finely chopped
• 2 leeks, chopped
• 1 sweet potato, peeled and diced
• 2 tablespoons tomato paste
• 1 bunch kale, stemmed and chopped
• ½ tsp nutmeg
• 8 cups chicken stock
• 1 1/4 cups green lentils
•  

Directions:

1. Heat the olive oil in a soup pot over medium high heat. Break the sausage into small chunks and add to the heated oil. Cook the sausage until brown, breaking into bite size pieces as you cook it.
2. Add the garlic, bay leaves, carrots, leeks and sweet potato. Season the vegetables with salt and pepper. Cook the vegetables until tender, approximately 8 minutes.
3. Pour in the chicken stock. Stir in the tomato paste and nutmeg. Bring to a boil. Once the soup is boiling, add in the kale and lentils.

Turn the temperature down and cook on low until the lentils are tender, about 30 minutes. Remove the bay leaves and serve.

Recipe of the Week



Chicken Avocado Burgers

Ingredients:

I made these for my family last week and they loved them!!! I really wished I had doubled the recipe to have some leftovers for quick lunches.  The kids had theirs on a whole wheat bun. My husband and I had ours over a bed of leafy greens. You can also use 2 large leaf lettuces to use in place of buns.

• 1 lb ground chicken
• 1 avocado (large ripe, cut into chunks)
• 1 garlic (chopped clove of)
• 1/3 cup panko breadcrumbs (or Almond meal)
• 1 poblano peppers (or jalapeño pepper, minced, optional)
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/3 cup chopped cilantro

Directions:

1.     Form into 4 patties (I highly recommend doubling the recipe for more)

2.     Preheat your grill and lightly oil the rack

3.     Cook for 4-5 minutes on each side

4.     Optional: serve with a side of salsa

Recipe of the Week


Crock Pot 3-Ingredient Balsamic Chicken

Yields: 6 servings | Calories: 263 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 126 mg | Sodium: 687mg | Carbohydrates: 8g | Fiber: 1g | Sugars: 5g | Protein: 35 | SmartPoints: 4 |

Ingredients

• 2 pounds boneless, skinless chicken breasts
• 1 (16 ounce) jar chunky salsa
• 1/2 cup balsamic vinegar

Directions

Add chicken breasts to the slow cooker, pour salsa and balsamic on top. Cover and cook on low 6 hours or high 4 hours. Shred chicken with a fork and mix with the salsa mixture.

Great in tacos, burritos or on hamburger buns for the kids. Our recommendation for you is to serve over a bed of leafy greens and quinoa or brown rice.

Recipe of the Week


Lemon Ginger Detox Tea

Ingredients:

1 (4 inch) piece of fresh ginger

6 cups filtered water

2 cinnamon sticks

1 tsp ground turmeric

½ tsp cayenne pepper

1 tsp raw honey per mug

Squeeze of lemon juice per mug

Directions:

•  Peel the ginger and slice it thinly on an angle.  Use the side of the knife to smash the ginger (exposing more surface area).
• In a large saucepan, combine the ginger slices and water and bring to a boil over high heat.  Turn the heat to low and simmer for 10 minutes.
• Add the cinnamon, turmeric, and cayenne and simmer for another 10 minutes.
• Strain into a mug (you can refrigerate the rest to enjoy later).
• Stir in the honey and lemon.

New Year's Session 2016




Recipe of the Week

week #5

Quinoa Cauliflower and Kale Soup

Ingredients

• 1 cup quinoa (cook according to directions)
• 1 large head of cauliflower
• ½  cup sliced onion
• ¼ cup cashews
• ¼ cup sliced almonds
• 2 tbsp. Avocado oil
• ½ cup chicken or vegetable broth
• salt to taste
• ¼tsp. ground black pepper
• 1 cup of torn raw pieces of  kale, no stems (Lacinato type)

Method

• Cook quinoa according to directions
• Cut cauliflower and onion.
• Heat oil and saute onion. When soft add cauliflower. Lower heat & cook for about 8 minutes
• Add the the cashews, sliced amonds, salt and pepper to the vegetables  and saute for 2 minutes
• Add the chicken broth to the vegetables and nuts and heat through
• Take the cauliflower, broth, onions and nut mixture and mix/pulse in blender until liquid to desired consistency (add more broth if you like).  You may need to do this in batches depending on the size of your blender.  Or you can use an immersion blender if you have one.
• Pour the warm soup into the pot of quinoa and stir together
• Add the torn kale pieces to the hot soup

Makes 4 servings

Recipe of the Week

week #4


Turkey Sausage & Spinach Frittata

"Popeye Meets Rocky Balboa"

• nonstick, nonfat cooking spray
• 1⁄2 C turkey sausage, cooked and diced 1⁄2 C onions, diced
• ¼  C Swiss cheese, shredded
• 1 C baby spinach leaves
• 1 C nonfat cottage cheese
• 1⁄2 C tomatoes, diced
• 1⁄2 C nonfat evaporated milk
• 1⁄4 C cheddar cheese
• 2 whole eggs
• 2 egg whites
• 1 t baking powder

Recipe Key:

C = cup

t = teaspoon

Directions:

Preheat oven to 350°F. Coat a large nonstick sauté pan with cooking spray and place over medium-high heat. Add sausage and onions and sauté for 3 minutes, until onions are translucent. Set mixture aside. Coat a 9-inch pie pan or cast-iron skillet with cooking spray, then sprinkle 1⁄4 C Swiss cheese into the pan. In a mixing bowl, whisk together the remaining ingredients, including the sausage and onion mixture sautéed earlier. Add to the pie pan/cast-iron skillet. Pour egg mixture over all, distribute all ingredients evenly and then place the pan in the oven. Bake for 45 minutes, or until a knife inserted into the middle of the frittata comes out clean. Makes two servings.

Nutrition information: 

487 calories 

47 g protein

22 g fat 

27 g carbohydrate

Recipe of the Week

week #3

Quinoa with Butternut Squash

Ingredients 

One (2-pound) butternut squash, peeled, seeded, and cut into 3/4-inch chunks (about 3 cups) 

5 tablespoons extra-virgin olive oil 

2 teaspoons fresh thyme leaves, roughly chopped 

Kosher salt and freshly ground black pepper 

¼ cup shelled pistachios or pine nuts

1 ½ cups quinoa 

4 cups vegetable broth or water 

¼ cup dried cranberries (optional)

1 tablespoon white wine vinegar 

3 ounces baby spinach 

Directions 

Position an oven rack in the center of the oven and preheat to 400°F. Line a rimmed baking sheet with foil and set aside. 

Place the squash in a medium bowl and add 3 tablespoons of the oil, the thyme and 2 teaspoons of salt and season with pepper to taste. Mix until the squash is well coated. Transfer to the prepared baking sheet and spread squash out into a single layer. Roast until a paring knife slides into the squash with no resistance, about 30 minutes, stirring about halfway through the cooking time. Put the pistachios on a small baking sheet and toast until fragrant, about 5 minutes. 

Meanwhile, rinse the quinoa in cold water in a fine-mesh strainer. Bring the broth or water to a boil and stir in the quinoa. Simmer, uncovered, until a small white spiral becomes visible in each grain, about 9 minutes. Drain the quinoa and transfer it to a medium bowl. Add the remaining 2 tablespoons olive oil, the pistachios, cranberries, vinegar, 1/2 teaspoon salt and pepper to taste. 

Place the spinach in a large mixing bowl and toss with the hot squash until slightly wilted. Add the quinoa mixture and toss again. Serve warm or at room temperature.

Yield:   4-6 Servings 

Level:   Easy 

Recipe of the Week

week #2

Slow Cooker Moroccan Chickpea Stew

From: Skinnytaste.com

Servings: 7 • Size: scant 1 1/2 cups • Points +: 8 pts • Smart Points: 7

Calories: 342 • Fat: 10 g • Carb: 38 g • Fiber: 8 g • Protein: 24 g • Sugar: 3 g

Sodium: 1081 mg • Cholesterol: 60 mg

Ingredients:

• cooking spray
• 1.3 lb package 93% lean ground turkey
• 1 tbsp extra virgin olive oil, light
• 1 yellow onion, chopped
• 2 garlic cloves, chopped
• 3 tbsp poblano pepper, chopped
• 1 cup diced carrots
• 1 cup diced celery
• 28 oz can petite diced tomatoes 
• 2 (15 oz) cans chick peas, drained
• 2 cups low sodium, 99% fat free chicken broth*
• 2 tsp turmeric
• 2 tsp paprika
• 1 tsp coriander
• 2 bay leaves
• 1/2 tsp crushed red pepper flakes
• 2 tsp coarse salt
• 2 tbsp fresh Italian parsley or spearmint, chopped
  
  
  Directions:
  
  
  Spray a large nonstick skillet with cooking spray and over medium high heat cook ground turkey for 10-12 minutes.  Break up the ground meat and mix so meat cooks evenly; place in the slow cooker. 

To the skillet add the olive oil, onions, pepper, carrots, and celery and sauté until soft, about 8 minutes.  Add garlic and sauté for another 2 minutes. Transfer to slow cooker along with diced tomatoes, chick peas, spices, broth and gently mix well.  Cover and cook on LOW heat 6 to 8 hours.  Remove bay leaves and serve; garnish with fresh herbs.

Makes 10 cups.

Recipe of the Week

week #1

Turmeric Ginger Lemonade

·     Ingredients:

Fresh turmeric root 3 inch sliced

·       Ginger root 3 inch

·       Pour boiling water over

·       Lemon

·       Dash of black pepper (helps the body absorb the turmeric)

Facts about turmeric:

·      Turmeric is the spice that gives curry its yellow color.

·      It has been used in India for thousands of years as a spice and medicinal herb.

·      Recently, science has started to back up what the Indians have known for a long time… it really does contain compounds with medicinal properties .

·      These compounds are called curcuminoids, the most important of which is curcumin.

·      Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

·      You can find turmeric root or turmeric powder at most healthy food stores such as Whole Foods and Jimbos.

Holiday Recipe of the Week

Week #6

Quinoa, Chickpea and Veggie Sliders

Ingredients

• 1 tablespoon unrefined coconut oil
• 1-2 shallots, finely chopped
• 1 clove garlic, minced
• 1 carrot, grated
• 1 stalk celery, finely chopped
• 1/2 teaspoon sea salt
• 1 1/2 cups cooked quinoa
• 1/2 cup toasted pumpkin seeds
• 1 15-ounce can chickpeas, drained and rinsed
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon chia seeds
• 12 slider buns, lightly toasted

Directions

1. Preheat oven to 425ºF. Heat coconut oil and sauté shallots, garlic, carrot, and celery with salt until tender, about 4-5 minutes. Add to large mixing bowl with quinoa.
2. Pulse pumpkin seeds, chickpeas, lemon juice, and zest in food processor until coarse. Add to bowl and combine thoroughly.
3. In a small mixing bowl, whisk together the chia seeds with 3 tablespoons water until gelatinous. Add to quinoa mixture and fold to combine.
4. Form quinoa mixture into 12 sliders. Spread out on a lightly oiled baking sheet and bake, about 20 minutes, rotating sheet half way through.
5. Serve sliders on buns, top with favorite condiments.

Nutritional Information

Calories 210

Total Fat 5g

Saturated Fat 1.5g

Cholesterol 0mg

Sodium 330mg

Carbohydrates 34g

Dietary Fiber 6g

Sugars 3g

Protein 8g

YIELD:

12 sliders

Week #5


Vegetable Ceviche

INGREDIENTS:

16 ounce(s) Artichoke heart - boiled, drained

2 1 fruit without skin and seeds Avocados, raw, California

20 1 leaf outer Lettuce, cos or romaine, raw

3 ounce(s) Olives, black, sliced

2 1 medium (4-1/8" long) Onions, spring or scallions (includes tops and bulb), raw

4 1 Italian tomato Tomatoes, red, ripe, raw, November thru May average

1 table spoon Olive oil - pure

1 1 lime yields Lime juice, raw

.25 1 teaspoon Spices, pepper, red or cayenne

1 1 dash Salt, table

1 each Pepper

DIRECTIONS:

This is one of my favorite recipes to take to a party. You can serve this dip with pita chips, or for

a healthier alternative, any large lettuce leaf like romaine, and make it a wrap.

1. Chop all veggies

2. Combine in bowl.

3. Pour lime juice and olive oil over top

4. Toss

5. Season with salt, pepper and cayenne, to taste

Makes 6 servings

Nutrition Information per Serving

Calories: 222.41

Fat: 15.01g

Carb: 21.68g

Protein: 5.36g

Week #4

Roasted Red Pepper Dip
With Vegetables

INGREDIENTS:

1 table spoon Dijon Mustard 

2 ounce(s) Greek Yogurt, Plain 

2 table spoon Olive oil - pure 

1 tea spoon Oregano - ground 

.25 tea spoon Pepper, ground 

16 ounce(s) Roasted Red Peppers 2 

1 tablespoon Vinegar, red wine 

DIRECTIONS: 

1. In a blender or food processor, combine the peppers, yogurt, vinegar, oil, mustard and pepper. 

2. Process until smooth 

3. Add the oregano and process a few sesconds longer 

4. Can be refrigerated for up to 4 days. 

Makes 4 servings 

Nutrition Information per Serving 

Calories: 81.00 

Fat: 4.43g 

Carb: 4.32g 

Protein: 4.06g

Week #3

Broccoli Quinoa Frittata

*Preparation/Cooking time: 10-15 minutes

Ingredients for 2 servings:

• 1⁄2 cup dry quinoa, rinsed and cooked according to package directions

• 2 cups broccoli, cooked (or any other vegetable you have on hand)

• 4 egg whites (or 3⁄4 cup of packaged egg whites)

• 2 whole eggs

• 2 tbsp. non-fat milk

• 4 tbsp. low fat shredded cheese

• Salt and pepper, to taste

• Olive oil cooking spray

Method:

1. In a small bowl, whisk together the egg whites, egg, and milk. Season with salt and pepper.

2. Coat a medium, non-stick skillet (large skillet for 4 and 6 servings) with olive oil cooking spray and place over medium heat.

3. Place cooked quinoa and broccoli in the pan. Add egg mixture and cook until just set around the edges. Sprinkle cheese on top.

4. Place pan under the grill until cheese is melted and edges are just starting to turn brown. Serve.

Nutritional Information Per Serving:  Calories: 387, Protein: 34.3g, Carbs: 29.3g, Fat: 13.2g

Whole eggs are super nutritious.  And are among the best dietary sources of choline — a nutrient that is incredibly important  for our health, but most people aren’t getting enough of it.

This recipe is wheat and gluten free. And if you’re staying away from dairy, you can try swapping out the regular milk for low-fat coconut milk.Give it a shot and let me know what you think.

Week #2

Baked Fish with Pesto

By Lisa Leake from 100 Days of Real Food

Easy Baked Fish with Pesto by Lisa Leake of 100 Days of Real Food

Serves: 4

Ingredients

• 1 pound mild white fish fillets (such as cod, tilapia, flounder, or sole)
• Salt and pepper
• 1 cup fresh parsley leaves
• ½ cup sliced raw almonds
• ½ cup grated Parmesan cheese
• 3 trimmed green onions, white and green parts
• 3 tablespoons olive oil + extra for greasing the baking dish
• 2 tablespoons lemon juice

Instructions

1. Preheat oven to 400 degrees F.
2. Grease a large rectangular baking dish with a light coating of olive oil. Evenly distribute the fish fillets in the bottom of the baking dish, sprinkle with salt and pepper, and set aside.
3. In a food processor, combine the parsley, almonds, Parmesan, green onions, 3 tablespoons olive oil, and lemon juice. Pulse until it forms a thick pesto.

Spread the pesto in an even layer on top of the fish. Cook until done (white and flaky), about 15 - 20 minutes depending on the thickness of the fish

Roasted Butternut Squash Bisque

Ingredients:

·       1 lb. butternut squash, peeled, seeded and cubed

·       Olive oil to coat pot

·       2 Tbsp unsalted butter

·       1 yellow onion, chopped

·       1 Tbsp fresh ginger, chopped

·       2 whole star anise

·       2 garlic cloves minced

·       4 cups vegetable stock

·       Salt and pepper to taste

Directions:

1.     In a large pot on medium high heat, add oil and butter.  Once butter is melted, add onion, ginger and star anise.  Cook until onions are carmelized, about 5 minutes.

2.     Add garlic, sauté for 30 seconds then add squash and stock.  Simmer until squash is very tender, about 30 minutes.

3.     Remove star anise and puree soup using a hand immersion blender or a regular blender until the soup is very smooth and there are no chunks of butternut left in the soup.

4.     Add salt and pepper for taste.

50-Day Real Food Challenge


Rules

The 50 Day Real Food Challenge Rules

This challenge lasts for 60 days.  During that time, you should have 50 successful “real food only” days on your calendar.  For every day you are successful with real food only, put a star on your chart for that day.  For every day that you plan to “take a day off” or a day that you accidentally “took off”, put an x on that day.  At the end of the week, add up the number of days (if any) that you took off from the challenge.  You should keep a running total of your days off so that they don’t exceed 10.

Rules:

Frankenfood: Make sure your food is a product of nature, not a product of industry.

 Grains: Only 100% whole grains preferably in their natural state (and not repurposed).  If you do use repurposed grains like pasta, bread, tortillas, etc. all ingredients listed must be real food.  For wheat products, ingredients must say “100% whole wheat” on food label.  See Laura’s best of list.

Sweetness: Only sweeten with a little organic maple syrup or organic honey.  No refined or artificial sweeteners including white refined sugar.

Oils and Fats: Only real-food fats such as butter from grass fed cows, Ghee (clarified butter), EVOO, coconut oil, lard from organic, pastured animals and other refined fats like avocado oil, sesame oil, pastured and organic bacon grease, flaxseed oil and red palm oil.  No refined or hydrogenated oils including: Canola, vegetable, corn, grapeseed, margarine or shortening.

Packaged food: Nothing out of a package that contains more than 5 ingredients and those 5 ingredients must all be real foods.  Of course there are a few healthy options with more than 5 ingredients. Just make sure all ingredients are real and not GMO.

Meat: No factory farmed meat. Only locally raised organic fed meat without the use of antibiotics.

Dairy: Look for organic, whole fat, from grass fed or pastured cows and choose the plain version (instead of flavored version).

Fried: No deep fried foods.

Fast Food: No fast food

Beverages: only water, milk, coffee and tea (but not artificially sweetened and only 1 cup per day). And to help you keep your sanity wine (red preferred) and beer in moderation. No more than one a day and if you are trying to lose weight, keep to twice a week.

Wine & Tomato Braised Chicken

Here chicken thighs cook in a simple herb-infused tomato-and-wine sauce. The bone-in thighs give it plenty of hearty flavor, and since you cook them without the skin, it keeps the dish healthy. There’s plenty of sauce, so serve it over brown rice. Steamed broccoli or sautéed broccoli rabe tossed with olive oil and a splash of lemon juice complete the meal.

Makes: 10 servings

Active Time: 45 minutes

Total Time: 3 3/4-6 3/4 hours

Ingredients

• 4 slices bacon
• 1 large onion, thinly sliced
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon fennel seeds
• 1 teaspoon freshly ground pepper
• 1 bay leaf
• 1 cup dry white wine (see Tip)
• 1 28-ounce can whole tomatoes, with juice, coarsely chopped
• 1 teaspoon salt
• 10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
• 1/4 cup finely chopped fresh parsley

Preparation

1. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool.
2. Drain off all but 2 tablespoons fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
3. Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley.
4. Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo. Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), 3/4 cup instant brown rice (see Tip) and 1/8-1/4 teaspoon cayenne pepper. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

Tips & Notes

• Make Ahead Tip: Prepare Steps 1 & 2, cover and refrigerate bacon and sauce separately for up to 1 day. To finish, bring the sauce to a simmer and continue with Step 3. The cooked chicken and sauce can be refrigerated for up to 3 days. | Equipment: 4-quart or larger slow cooker

• Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 11/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.
• Tip: If you prefer, substitute 1 cup reduced-sodium chicken broth mixed with 1 tablespoon fresh lemon juice for the wine.

• For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Nutrition

Per serving: 260 calories; 13 g fat (4 g sat, 5 g mono); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

No-Bake Peanut Butter Oat Bars

by Lisa Leake of 100 Days of Real Food

Ingredients

• 1 ½ cups peanut butter (could sub sunflower seed or almond butter for those with allergies)

• 6 tablespoons pure maple syrup

• 1 cup oats (purchase "gluten-free" oats for those with allergies)

• 1 cup crunchy flax cereal (I used Enjoy Life brand. You could also sub with other whole-grain cereal or nuts, but I do really recommend this flax cereal in the recipe because it is so good with just the right crunch!)

1. Line an 8 x 8 inch square baking dish with wax or parchment paper.
2. In a large bowl, stir together the peanut butter and maple syrup until it's mixed together thoroughly.
3. Pour in the oats and cereal and stir with a rubber spatula until well combined.

Instructions

Spread the bar mixture into one even layer in the bottom of the pan. Refrigerate for at least one hour. Cut and serve or store in the fridge.

Makes 16 - 20 bars

Lentil and Rice Bowl with Tomato-Cucumber Salad

By Andy Clay of Sonima Wellness

The Perfect Workout Recovery Meal

Try eating this within 30 minutes of an intense workout

Lentils: 

·     1 onion, grated

·      5 organic celery stalks, grated

·      2 organic carrots, grated with skin on (lots of nutrients)

·      1 tsp avocado oil or 1 TBSP Ghee butter

·      2 cups dried lentils

·      1 cup brown basmati rice

·      10 cups water

·      Salt and pepper to taste

Tomato-Cucumber Salad

·      2 tomatoes, cubed

·      ½ cucumber chopped

·      1 red onion sliced

·      1 handful mint, coarsely chopped

·      1 splash olive oil

·      1 splash red wine vinegar

Directions:

1.    To make salad, mix together all ingredients about an hour before eating so the vegetables absorb the sourness of the lemons and vinegar.

2.    While the salad marinates, heat oil in a large pot over high heat to prepare the lentils

3.    Add vegetables and cook for a few minutes. Add lentils and rice and cook for a few more minutes.

4.    Add water, stir, and bring to a boil.  Cover, reduce heat to low and simmer for about 30 minutes or until water is absorbed.

5.    To serve, divide lentils in shallow bowls and top with tomato cucumber salad

With the vegetables grated in the lentils and rice, the kids won’t even know you are sneaking them in. I bet they love this dish!

Cedar plank Salmon with avocado and orange salsa,served with a quinoa black bean pilaf

INGREDIENTS: 

1 fruit without skin and seeds Avocados, raw, California 

1 tablespoon chopped Chives, raw 

.5 fluid ounce(s) Cointreau 

10 3 oz Fish, salmon, pink, raw 

1 lime yields Lime juice, raw 

4 ounce(s) Orange juice - 100% pure , Tropicana 

1 teaspoon Orange peel, raw 

1 cup, sections, without membranes Oranges, raw, navels 

.25 tea spoon Pepper, ground 

.25 each Pepper/Red or Green 

2 table spoon Red Onion 

.5 1 teaspoon Salt, table 

.25 1 cup Syrups, maple 

DIRECTIONS: 

You will need 1 (15 x 6 1/2 x 3/8-inch) cedar grilling plank (I have seen these at Vons near the fish) 

Fish Marinade: Cointreau (or you can substitute 1 Tbsp orange extract and 1 Tbsp water or brandy) Orange zest 1/4 tsp salt 1/4 tsp pepper 1/4 cup maple syrup 

Avocado-Orange Salsa: Orange sections Avocado Orange juice Red onion Red bell pepper Chives 

Directions: 

1. Immerse and soak the plank in water for 1 hour; drain. 

2. Prepare grill 

3. Combine the syrup, cointreau (or substitutes) and orange rind into a small sauce pan; bring to a boil. Cook until reduced to 1/4 cup (about 3 minutes), cool 5 minutes. Sprinkle 1/4 tsp salt and 1/8 tsp pepper over fish; brush fish with syrup mixture. 

4. Place plank on grill rack and grill for 3 minutes or until lightly charred (without the fish). Carefully turn the plank over, and place fish on charred side of plank. Cover and grill for 12 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. 

5. Combine remaining 1/4 tsp salt, remaining 1/8 tsp pepper, orange sections, avocado, orange juice, onion, bell pepper, chives , and lime juice in a medium bowl; serve with fish. Lime Juice 

Makes 6 servings 

Nutrition Information per Serving 

Calories: 283.87 

Fat: 9.42g 

Carb: 19.16g 

Protein: 29.23g

Quinoa with Black Beans, Cilantro and Cotija

INGREDIENTS: 

15 ounce(s) Black beans - boiled 

2 0.25 cup Coriander (cilantro) leaves, raw 

1 tablespoon Oil, olive, salad or cooking 

2 cup, chopped Onions, raw 

1 each Pepper/Red or Green 

1 cup Quinoa 1.5 1 cup Soup, chicken broth, canned, less/reduced sodium 

2  teaspoons Spices, chili powder 

.5 1 teaspoon Spices, cumin seed 

DIRECTIONS: 

1. Heat oil in heavy saucepan over medium high heat. Add onions and red pepper to soften, 5 minutes. 2. Stir in next quinoa, chili powder, cumin and salt. Add broth and bring to a boil. Cover and reduce heat to low and simmer until quinoa is almost tender, about 14 minutes. 

3. Add cooked or canned beans and 1/4 cup cilantro. Cook uncovered until heated through and liquid is fully abosrbed, about 3 more minutes. 

4. Transfer to bowl and garnish with rest of cilantro and rumbled cotija cheese. 

Serving Size = 1/2 cup 

Makes 8 servings Nutrition Information per Serving 

Calories: 198.36 

Fat: 3.43g 

Carb: 34.31g 

Protein: 8.46g

Taco Pie

by Lisa Leake

"100 Days of Real Food"

Serves: 4 - 5

Ingredients

• 1 tablespoon olive oil
• ½ onion, diced
• 1 bell pepper (any color), diced
• ½ jalapeno, minced
• 1 pound ground grass fed beef
• 1 (14.5 ounce) can diced tomatoes, drained
• 1 (15 ounce) can black beans, rinsed and drained
• 1 cup frozen corn kernels
• 1 tablespoon chili powder
• 1 ½ teaspoons cumin
• 1 ½ teaspoons oregano
• 1 teaspoon salt
• 2 cups shredded Monterey Jack Cheese
• 16-ounce bag frozen roasted sweet potato chunks (I used Cascadian Farm Organic brand)
• Sour cream for topping (optional)

Instructions

1. Preheat oven to 400 degrees F.
2. Heat the olive oil in a large skillet over medium heat. Cook the onion, bell pepper, and jalapeno until they begin to soften, about 4 to 5 minutes.
3. Turn up the heat to medium-high and add the ground beef to the pan. Cook the meat while breaking it up with a spatula until brown all the way through.
4. Add the tomatoes, black beans, frozen corn kernels, and spices. Cook for another 2 to 3 minutes while stirring occasionally to thoroughly combine the mixture.
5. Pour the beef mixture into a rectangular baking dish, top with cheese and then frozen sweet potatoes. Bake for 30 to 35 minutes or until the sweet potatoes are heated all the way through.
6. Serve topped with sour cream if desired.

Notes

We recommend organic ingredients when feasible.

Braised Coconut Spinach & Chickpeas
with Lemon over Sweet Potato

Recipe

Serves 4 as a main dish or 6 as a side

Ingredients

2 teaspoons oil or ghee

1 small yellow onion

4 large cloves garlic, peeled and minced

1 tablespoon grated ginger, from a 3-inch piece

1/2 cup sun-dried tomatoes, chopped

1 large lemon, zested and juiced (about 2 tablespoons juice)

1 dried hot red pepper or dash of red pepper flakes (optional) 

1 (15-ounce) can chickpeas, drained and rinsed

1 pound baby spinach

1 (14-ounce) can coconut milk

1 teaspoon salt, or to taste

1 teaspoon ground ginger

To serve:

Whole roasted sweet potatoes

Cilantro leaves, to garnish 

Toasted unsweetened coconut, to garnish

Heat the oil or ghee in a large, deep Dutch oven or heavy pot over medium-high heat. Add the onion and cook for about 5 minutes, or until the onion is beginning to brown. Add the garlic, ginger, sun-dried tomatoes, lemon zest, and red pepper, if using. Cook for 3 minutes, stirring frequently.

Add the chickpeas and cook over high heat for a few minutes, or until the chickpeas are beginning to turn golden and they are coated with the onion and garlic mixture.

Toss in the spinach, one handful at a time. This will take about 5 minutes; stir in a handful or two and wait for it to wilt down and make room in the pot before adding the next handful. When all the spinach has been added, pour in the coconut milk, salt, ground ginger, and lemon juice. Bring to a simmer, then turn down the heat and cook for 10 minutes, or until the chickpeas are warmed through. Taste and add more salt and lemon juice, if necessary.

Serve hot over roasted sweet potatoes, with cilantro leaves and toasted unsweetened coconut to garnish.

Recipe Note

• This is thick enough to eat on its own with a fork, but it's also saucy enough to serve over pasta, rice, quinoa, or another grain.
• Freezing instructions: Freeze in individual portions for up to 3 months. Allow it to thaw overnight in the fridge and then reheat gently over low heat on the stove.

Roasted Sweet Potato and Farro Salad

Recipe

Ingredients

• 2 pounds sweet potatoes (about 3 large or 4 medium), scrubbed and cut into 1-inch pieces, keep the skins on the sweet potaotes to save time, fiber and nutrients - I used a mixture of regular sweet potatoes and the Japanese variety, which are white on the inside. Both taste the same though.
• 3 cloves garlic, unpeeled
• 4-5 tablespoons extra virgin olive oil
• coarse sea salt
• freshly ground pepper
• 1 cup semipearled farro (about 7 ounces)
• finely grated zest of 1 lemon
• 3 tablespoons freshly squeezed lemon juice
• ½ cup lightly packed fresh dill, chopped
• ½ cup radish or arugula sprouts or baby watercress, plus more for garnish - I used arugula sprouts

Instructions

1. Preheat your oven to 425 degrees.
2. You will roast the squash and cook the farro at the same time, so let's begin by prepping the squash and garlic. Using a brush, scrub the sweet potatoes and then cut them into 1-inch pieces. Arrange the sweet potatoes and the 3 unpeeled garlic cloves onto a rimmed baking sheet (if you have a lot of sweet potatoes, then you can use 2 baking sheets) and drizzle roughly 2 tablespoons of olive oil over the sweet potatoes. Add some coarse sea salt and freshly ground pepper, and toss to combine. Spread the potatoes into a single layer.
3. Pop them in the oven and roast the potatoes, flipping once about halfway, until tender and caramelized, about 30 minutes.
4. Meanwhile, put the 1 cup farro into a medium sauce pan and cover the farro with 4 inches of water. Bring to a boil, reduce the heat to low or simmer, and cook uncovered until tender, about 30 to 35 minutes.
5. I would test the farro at 25 minutes to see where it's at. You want it to be chewy and a bit tender, but not mushy.
6. Drain the farro and put it into a large bowl. Add in 2 tablespoons extra-virgin olive oil and toss to combine.
7. When cool enough to handle, remove the soft inner part of the garlic from the peels and put it into a small bowl. Add the lemon zest and lemon juice to the garlic, and mash them together.
8. Add the sweet potatoes, garlic and lemon mixture, dill and arugula sprouts to the faro.
9. Stir gently to combine.
10. Season to taste with sea salt and pepper, and garnish with sprouts.
11. Serve this salad up as a main meatless entrée or as a side to your favorite chicken or meat dish.

Nutrition Information

Serving size: serves 4 

Meal Ideas

Breakfast Choices

1.  Avocado toast - Half of small avocado smashed onto a slice of Dave's Killer bread toasted

    Top with squeezed lemon juice, salt and pepper 

2.  Oatmeal and berries

    Heat 1/2 c of oats with 1 cup of water

    Top with 1/2 cup milk and 1/2 cup strawberries or blueberries

3.  2 eggs any style over a bed of greens

4.  Berries with yogurt

    1/2 c plain Greek yogurt mixed with 1/2 cup seasonal berries

5.  Chia pudding

     3 T chia seeds mixed with 1/2 c almond milk; let stand for 5 minutes to thicken

     Add 10 chopped almonds and 2T raw, unsweetened shredded coconut 

     Serve at any temperature.

6. Egg in a hole: sauté one bell pepper round on both sides until slightly soft in butter or ghee, crack egg and pour in middle of bell pepper. Cook whites until not runny. Gently flip over for 1 more minute. Serve over a bed of spinach and sprinkle with feta cheese

7. 2 Veggie Quiches made in a muffin pan (cook 12 and freeze 10 for quick breakfast – see recipe)

8. Nuttzo with Greek Yogurt – ½ c plain greek yogurt, 1 TBSP Nuttzo, 1 tsp honey

9. Scrambled Egg Lettuce Wraps – 2 eggs scrambled, large lettuce leaves any type instead of tortillas, top with any or all of the following: black beans, ¼ avocado, diced tomatoes, sprinkle (1oz.) cheese, cilantro and salsa

10 Protein Smoothie: 8oz. almond milk, ½ cup frozen berries, handful of spinach, ½ cucumber, chia, hemp or flax seeds and 1 scoop organic, raw foods vanilla flavored protein powder

Lunch Choices

1.   Basic salad – 3 handfuls of mixed greens, squeeze of lemon juice, 1 Tbsp olive oil, 2t pumpkin seeds, ½ cup cooked quinoa,  salt and pepper (any other raw veggies on hand are fine to add)

2.   Burrito or Mexican Lettuce wraps – ½ cup black beans, 2 T shredded cheese, ¼ avocado, 1 T scallions, 1 T plain yogurt mixed with chopped cilantro, squeeze of lime, whole grain tortilla from Best of List or large lettuce leaves for wraps

3.   Veggie Pita Sandwich – whole wheat pita from best of list stuffed with sliced cucumbers, 2 T hummus (from list), 2 T feta cheese, ¼ cup shreeded carrots, romaine or other leafy greens. Optional 2-4 ounces shredded chicken

4.   Leftovers!! Use this rule of thumb for any meal.  ½  cup whole grains, 6oz.of protein and lots and lots of raw veggies

5.   ¾ c cooked lentils mixed with 1 cup of fresh diced tomatoes, 1 t chopped garlic, 1T olive oil, squeeze of lemon, salt and pepper, served over arugula or other leafy green or thinly sliced raw zucchini

6.   Vegetable and broth based soup – 1 ½ cups, add 2-4oz. of chicken or 1 hard boiled egg for additional protein (see recipe)

7.   Heirloom tomato and nectarine caprese – 2 medium heirloom tomatoes, 1 medium nectarine, handful of basil, 2 oz. of fresh burrata mozzarella or ricotta, 1 T olive oil, 1 T red wine vinegar, ¼ t sea salt served over a bed of spinach or other leafy greens. Optional: for additional protein, add ½ cup lentils or cooked quinoa

8.   Gourmet sweet potato – 1 medium sized sweet potato baked. Fill with 1/3 cup plain yogurt flavored with sea salt, pepper, chopped chives, 4 oz of chopped chicken

Snack Choices

1.      Apple and ¼ c nuts

2.      Hard boiled egg and raw chopped veggies (snap peas, broccoli, celery, red pepper, cauliflower, broccoli, zucchini etc.)

3.      Apple and ¼ c raw nuts

4.      Cucumber sliced with 2T hummus

5.      Handful of grapes with 1oz. cheese

6.      Celery stalk with 1 T of Nutzo

7.      One of the bars from the “Best of” List

8.      Glow Smoothie: water, any leafy greens (spinach, kale, romaine, chard, collards etc.), 1 stalk celery, 1/3 cucumber, lemon juice from ½ lemon, 1” fresh ginger

9.      1 cup of vegetable broth based soup (see recipes)

10.   ¼ c popcorn cooked in 1 Tbsp coconut oil. Season with freshly grated parmesan and pepper

11.   Crunchy Kale…3 cups lacinto males tossed with 1-2 Tbsp avocado oil, bake at 250 for 10 minutes, season with salt

Dinner Choices

1.      Rule of Thumb: 6oz. of any protein, ½ cup whole grains, an assortment of veggies and salad (only homemade salad dressing – see recipe)

2.      Wild salmon with potatoes and micro greens – Toss fingerling potatoes with 1 T avocado oil, bake at 350 for 30 min. Season with salt and pepper. Bake 1lb salmon skin side down at 350 for 10 min. Season with salt and pepper. Drizzle 1 T olive oil over microgreens and squeeze of lemon.

3.      Grass fed burgers protein style – Season 1lb grass fed beef with salt, pepper, garlic powder, paprika and red chili flakes. Makes 4 burgers. Grill at 425 for 5-6 minutes, flip and cook 3 more minutes.  Serve over bed of arugula dressed with olive oil and balsamic vinegar. Top with grilled red onion and heirloom tomato slices.

4.      Slow cooker Pulled Pork (see recipe) served with mashed surpise potatoes (steamed cauliflower) and a green salad

5.      Chicken Vegetable Stew with Millet (see recipe)

6.      Turkey Pomodoro Sauce (see recipe) over baked spaghetti squash (regular pasta for kids if they won’t eat this but encourage them to at least try), roasted broccoli and green salad

7.      Taco Salad (tacos for the kids are ok) – ground turkey seasoned with your own taco seasoning (see recipe), black beans, avocado, green onions, sliced black olives, 1oz. shredded cheese, served over a large bed of greens and dressed with salsa (best of list)

8.      Pesto Zucchni Noodles – Julienne or grate 2 yellow and 2 green zucchini. Saute with 1 T avocado oil on medium low heat for 3-5 minutes. Add 1 T chopped garlic and continue to cook on low. In a blender combine 2 c basil leaves, 4 garlic cloves, juice of 1 lemon, ½ c pine nuts and 1/3 c olive oil. While blending, season with salt and pepper to taste. Pour pesto over zucchini noodles.  And serve with green salad.  Optional: add 3-4 oz. of chopped chicken for additional protein

Recipes:

Veggie Quiche Cups

6 ounce(s) Cheese, Cheddar

6 eggs

.25 1 cup, chopped Onions, raw

.5 each Pepper/Red or Green

1 0.25 teaspoon Sauce, ready-to-serve, pepper, TABASCO

1 cup spinach chopped

DIRECTIONS:

3. Line a muffin pan with foil baking cups

4. Spray the cups with cooking spray

5. Whisk the eggs, combine with cheese, peppers, onions and spinach in a bowl.

6. Stir well.

7. Divide evenly among the muffin cups. Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean. Freeze the remaining quiche cups in freezer bags, two in a bag. They are easily reheated in the

microwave. Simply take out the frozen quiches the night before and leave them in the

refrigerator.

1 serving = 2 quiche cups

Makes 6 servings

Nutrition Information per Serving

Calories: 81.22

Fat: 3.22g

Carb: 4.83g

Protein: 6.27g

Soup: Asparagus Leek Soup

INGREDIENTS:

4 cups Asparagus, raw

1 each Bay Leaf

2 each Celery - raw stalk trimmed

2 Leeks, chopped and rinsed in colander

1 table spoon avocado oil

1 medium (2-1/2" dia) Onions, raw

½ tea spoon Oregano - ground

4 cups Soup, chicken broth, low sodium, canned

DIRECTIONS:

1. Warm avocado oil in large pot. Add chopped leeks and chopped onion and saute until translucent, 7-10 minutes. Be sure not to brown. Add salt and pepper.

2. Add herbs and celery. Stir well and cook until herbs are fragrant, 2-3 minutes.

3. Add chicken broth and asparagus and bring to a boil. Simmer for 15-20 minutes.

4. Remove from heat. Let stand 10 minutes to cool down slightly. Remove bay leaf and puree to desired consistency using a handheld blender or a regular blender.

1 serving = 1 1/2 cups

Makes 6 servings

Nutrition Information per Serving

Calories: 89.40

Fat: 3.51g

Carb: 11.14g

Forever Fit Salad Dressing (for entire week)

¾ cup olive oil

¼ cup balsamic vinegar

3 garlic cloves minced

2 Tbsp Dijon mustard

1 tsp oregano

Put in shaker bottle and mix well before each use. Keep refrigerated

Slow Cooker Pulled Pork

3 T paprika

1 T salt

2 t pepper

½ t cayenne pepper

1 t garlic powder

½ t thyme

½ honey

¼ red wine vinegar

3 T olive oil

1 onion, peeled and cut in half

3 to 3 ½ pounds pork shoulder

Instructions:

Combine paprika through olive oil and whisk until mixed

Lay onion halves on bottom of slow cooker

Put pork on top of onions

Pour mixture over top

Cook on low for 7-8 hours

Take 2 forks and shred (kids can have theirs on a bun)

Steamed Cauliflower

Steam a whole head of cauliflower until soft

Put into bender and pulse until pureed (if your blender is too high it will become too liquefied), add salt and pepper for taste

Chicken Vegetable Stew with Millet

Ingredients:

¼ t salt

¼ t pepper

1 pound skinless boneless chicken breasts cut into 1” pieces

½ pound skinless boneless chicken thighs cut into 1” pieces

3 T EVOO

1 medium onion, diced

2 medium carrots diced

4 celery ribs diced

1 ½ chicken broth (high quality)

½ t dried thyme

¼ t paprika

¼ t cumin

Millet ingredients:

1 cup millet

¼ t sea salt

1 ¾ c water

Place a large sauté pan over medium heat and heat the oil. Add the chicken cooking 4 to 5 minutes until cooked through.

Season with thyme, paprika, cumin and cook for another minute

Add the vegetables and cook for 3 minutes

Add the chicken broth, stir and simmer for 15 minutes

While the stew is cooking, place themillet in a medium sauce pot, add sea salt and water and cover tightly.

Place over a medium flame, bring to a boil, stir once, and reduce heat to a simmer. Simmer for 25 to 30 minutes or until all water is absorbed.

Uncover and fluff with a fork. Serve with stew on top.

Makes 4 servings

Pomodoro Sauce with Turkey served over Spaghetti Squash

INGREDIENTS:

2 T Basil, fresh

4  Ttablespoon Cheese, parmesan, shredded

2 cloves Garlic, raw

½  table spoon Olive oil - pure

½  cup, chopped Onions, raw

1 1 lb Poultry food products, ground turkey, raw

½ tea spoon Red Pepper Flakes

1 each Spaghetti Squash

1 tablespoon, ground Spices, basil, dried

1 teaspoon, ground Spices, oregano, dried

3 tablespoon Tomato products, canned, paste, no salt added

28 ounce(s) Tomatoes, canned, diced

1 tea spoon White Wine Vinegar

DIRECTIONS:

1. Preheat oven to 375

2. Cut squash lengthwise and scoop out seeds. Coat a baking sheet with cooking spray; lay

halves, flesh side down on sheet and bake for 45 minutes, or until you can easily pierce shell.

3. While squash bakes, saute garlic and onion in oil over medium heat 5 minutes.

4. Add diced tomatoes, tomato paste, vinegar, oregano, dried basil and red pepper flakes and cook, stirring occasionally for 30 minutes. Lower heat if sauce begins to boil.

5. Simultaneously, brown your ground turkey in a separate pan.

6. After the sauce has cooked for 30 minutes, stir in the ground turkey and heat for another 5 minutes.

7. Remove squash from oven. Scrape crosswise to pull strands from shell. Place in nonmetal serving bowl. Pour turkey sauce over squash and garnish with fresh basil and parmesan cheese.

1 serving = 2 cups spaghetti squash with 1 1/2 cups meat sauce

Homemade Taco Seasoning

1 T chili powder

¼ t garlic powder

¼ t onion powder

¼ t red pepper flakes

¼ t oregano

½ t paprika

1 ½ t ground cumin

1 t sea salt

1 t black pepper

New Year, New You!  Recipes for 2015

Recipes of the Week

Flourless Almond Butter Chocolate Chip Cookies

Yield: 1 1/2 dozen

What you will need:

• 1 large egg
• 1 cup almond butter
• 1/2 cup light brown sugar, lightly packed
• 1 tsp baking soda
• 1 cup dark chocolate chips

INSTRUCTIONS

1.     Set oven to 350F

2.     Crack the egg into a medium bowl and beat it lightly. Add in the almond butter, baking soda, and sugar and mix everything together well.

3.     Fold in the chocolate chips.

4.     Scoop the dough onto a parchment or silpat lined baking sheet. I use a (1 3/4 inch) scoop, but you can use a tablespoon. Space the cookies well apart, and flatten them slightly with the back of a spoon. 

5.     Bake for 8 to 10 minutes. Don't overbake these, the cookies will look underdone, but they will firm up as they cool. 

6.     Let them cool for a couple of minutes on the baking sheet, then transfer them carefully to a cooling rack.

Secret Brownies

Combine in a small saucepan:

2/3 cup butter
1 1/2 cups sugar
1/4 cup water

bring just to a boil, remove from heat, add:
12 oz chocolate
3tsp vanilla
stir until melted

transfer to large bowl, beat in:
3 eggs one at a time

in small bowl mix together:
1 1/4 cups flour
1/2 tsp baking soda
1/2 tsp salt

gradually add flour mix to chocolate batter. I added an extra cup of chocolate chips too! Pour into greased 13X9 pan. bake @ 325 for 35 minutes

Add walnuts if desired.

Shepherd's Pie

INGREDIENTS:

1/2 cup, grated Carrots, raw

1 head, large (6-7" dia) Cauliflower, raw

1/2 cup, chopped Celery, raw

1 can (303 x 406) Corn, sweet, white, canned, cream style, regular pack 1 clove Garlic, raw

16 ounce(s) Ground Beef, Grass Fed

2 cupc, pieces or slices Mushrooms, raw

1/2 table spoon Olive oil - pure 

1/2 cup, chopped Onions, raw

DIRECTIONS:

1. Heat the oil (avocado, macadamia nut or rice bran) in a large skillet over medium high heat. Add the ground beef, garlic, mushrooms, onion, celery, and carrot. Cook stirring frequently for 5 minutes or until the meat browns. Add salt and pepper to taste.

2. Simultaneously, steam an entire head of cauliflower.

3. Using your stick blender or a regular blender, puree the soft cooked cauliflower until just smooth. No need to add any liquid.

4. Spray a baking dish

5. Spread the meat and vegetable mixture across the pan.

6. Pour the mashed cauliflowers over the meat and spread evenly 7. Top with corn.

8. Bake 20 to 30 minutes, or until heated all the way through.

Makes 6 servings

Nutrition Information per Serving

Calories: 280.83 

Fat: 13.11g 

Carb: 25.56g 

Protein: 19.22g 

Green Juice with Kale

Recipe:

1 cucumber

1stalk kale

4 stalks celery

1/2" piece ginger

Juice and enjoy!

Tip: You can double the recipe to have enough for all day long, every 3 hours. Each serving should be about 8oz. (more or less)

Green smoothie option:

If you do not have a juicer, you can blend green juice recipe in a blender with 2-3 cups of water. Feel free to strain out any chunks or froth.

Nuttzo Yogurt Parfait

Ingredients:

6 oz Greek Yogurt (Plain)

2 Tablespoons Nuttzo (regular)

Directions:

1. Mix your yogurt with a few drops of Stevia ifyou would like it sweetened

2. Mix in 2 TBSP Nuttzo

Cean Eating Tips:

1. Choose a non-flavored greek yogurt.  I like Fage 0%  If you choose a low fat yogurt, use only 1 TBSP Nuttzo to keep the calories close.

Makes 1 serving

Nutrition Information per Serving

Calories:  290

Fat: 16g

Carb: 19g

Protein: 22g

Curried Tempeh with Sweet Potatoes and Green Beans

Ingredients

• 1 Cup  long-grain brown rice
• 2 Cups  water
• One  8-ounce package tempeh
• 1 1/2 Cup  low-sodium vegetable broth
• 1  medium-sized yellow onion, chopped
• 2  cloves garlic, chopped finely
• 1 Tablespoon  freshly grated ginger
• 1 Tablespoon  curry powder
• 2 Teaspoons  ground cumin
• One  13 1/2-ounce can light coconut milk
• 1  large sweet potato, peeled and cut into 1/2-inch chunks
• 1/2 Pound  green beans, trimmed and cut into 1-inch pieces
• 1/4 Cup  chopped cilantro
• 1/4 Teaspoon  sea salt

Directions

Bring the rice and water to a boil in a medium-sized saucepan. Reduce the heat to low, cover the pot, and simmer until the liquid is completely absorbed and the rice is just tender, about 40 minutes.

Meanwhile, arrange a steamer basket in a pot. Add enough water just to reach the bottom of the basket. Bring to a boil. Cut the tempeh in half and place in the steamer basket. Reduce the heat to medium-low, cover, and steam until tender, about 15 minutes. Remove the tempeh and set aside until cool enough to handle. Cut the tempeh into ½-inch cubes.

Bring ½ cup of the broth to a simmer in a large deep skillet over medium-high heat. Add the onion, garlic, and ginger and cook until the onion is translucent and tender, stirring occasionally, about 5 minutes.

Stir in the curry powder and cumin and cook for 1 minute. Add the coconut milk, sweet potato, tempeh, and remaining broth. Bring to a boil, then reduce the heat to medium-low, cover, and cook for 10 minutes. Stir in the green beans and return to a simmer, uncovered. Cook until the sweet potato and green beans are tender, about 5 more minutes. Stir in 3 tablespoons of the cilantro and the salt. To serve, spoon the curry over rice and garnish with the remaining cilantro.

Cumin Dusted Chicken Breasts and Guacamole

INGREDIENTS: 

4 0.5 breast, bone and skin removed Chicken, breast, meat only, raw

9 1 teaspoon packed Sugars, brown

2 1 tablespoon Spices, cumin seed

.75 1 teaspoon Salt, table

.75 tea spoon Pepper, ground

1 1 fruit without skin and seeds Avocados, raw, California

.25 tea spoon Garlic salt

.1 1 teaspoon Spices, pepper, red or cayenne

DIRECTIONS:

1. Preheat the oven to 400.

2. Pat chicken dry

3. Put on baking sheet.

4. Mix brown sugar, cumin, salt and pepper together.

5. Cover both sides of chicken breasts with mixture.

6. Spray a pan that can be put in the oven.

7. Fry the chicken 3 minutes ON ONE SIDE ONLY

8. Turn the chicken over (without cooking the other side) and remove from stove.

9. Place in oven. Cook for 10 minutes or until no longer pink inside. If pan can not be put in 

oven, transfer chicken and all sscrapings into tin baking pan.

10. Make guacamole by smashing avocado and adding garlic salt and a dash of cayenne.

1 serving = 1 chicken breast and 1/4 avocado

Makes 4 servings

Nutrition Information per Serving

Calories: 252.69

Fat: 8.80g

Carb: 15.21g

Protein: 28.64g

Spring 2014 Nutrition Challenge



Week 9 - June 2 - June 8, 2014

Think of one event, scenario or action (that occurs daily/regularly) that “always” triggers you to eat something you later regret.  

Besides willpower, come up with one strategy that will keep you from reacting to this trigger. 

Week 8 - May 26 - June 1, 2014

No Dairy

Week 7 - May 19 - May 25, 2014

No Wheat Products
and
No "Gluten Free" Junk either

Week 6 - May 12 - May 18, 2014

No Sugary Treats
and
No Alcohol

Week 5- May 5 - May 11, 2014

Eat ONLY

 Home Cooked Meals 

all this week

Week 4 - April 28 - May 4, 2014

One point for EVERY MEAL that contains ONLY Healthy Fats &Vegetables

(No processed or starchy carbs)

Week 3 - April 21 - 27

Get at least 10 servings of vegetables each day.
(1 cup is usually a serving for most vegetables. 2  cups of leafy greens)

Week 1- April 14-20, 2014

Eat at least one probiotic food source each day in place of something else you would eat regularly. Just make sure the label reads “contains live cultures" or "contains active cultures".  Many fermented foods are high in sodium so make sure you adjust your salt intake on other items eaten throughout the day.
Here are some ideas:

a.       Kombucha drink

b.      Unpasteurized sauerkraut

c.       Kim chee

d.      Tempeh

e.      Miso

f.        Yogurt

g.       Kefir

h.      Pickles and olives – the less commercial the better and look for low sodium

i.         Microalgae in your smoothies like: spirulina, chorella, and blue-green algae

j.        If you can’t find good quality sources of the foods above, you can take a supplement. Make sure that it has 20-30 billion bacteria per capsule.  But I encourage you to look for some high quality food sources too at places like Jimbo’s, Whole Foods and Sprouts

Our Favorite SUPERFOODS of 2014!


Superfood of the Week

Homemade Salad Dressing

Benefits

One of the simplest and healthiest changes you can make to your meals is to absolutely stop buying pre-made salad dressing at the store and make your own.  Even the so called “healthy” versions are filled with too much sugar, salt, unhealthy processed oils and preservatives.  Make this dressing on Sunday night and enjoy it all week long.  Remember, getting unhealthy oils out of your diet is one of the five main take-aways from Denise Minger’s book Death by Food Pyramid.

Enjoy one of our favorite Recipes...

Forever Fit's Salad Dressing

Ingredients:

1 table spoon Dijon Mustard
2 cloves Garlic
3 table spoon Olive oil - pure
1 teaspoon, ground Spices, oregano, dried
3 tablespoon Vinegar, balsamic

DIRECTIONS:

Mix all ingredients together

1 serving = 1 TBSP

Makes 6 Servings

Nutrition Information per Serving

Calories: 76.95
Fat: 7.04g
Carb: 1.89g
Protein: 0.14g

Superfood of the Week

Spirulina

Benefits

Put THIS in your smoothie!  For those who aren’t familiar with it, spirulina is a dark green algae that grows on the surface of lakes. In other words: it’s basically pond scum—but really nutritious pond scum! The ancient Aztecs used to skim spirulina algae off the surface of lakes and dry it into cakes, which served as an important source of nutrients. Today, you’re most likely to find dried spirulina powder in the health food store, where it’s sold as a “green” supplement, or added to smoothies, juices, and other “health” drinks.

Spirulina is rich in high-quality protein, which can be particularly useful for vegans. Adding an ounce of spirulina powder (which is about 3 tablespoons) to a smoothie, for example, would add a pretty significant amount of protein—around 15 grams, which is what you’d get in two jumbo eggs or a half a serving of chicken breast.

Spirulina also provides various vitamins, minerals, and essential fatty acids. It’s particularly rich in beta-carotene and vitamin K, although if you’re eating a reasonable amount of fruits and vegetables, you’re probably getting plenty of these vitamins already. It’s also high in iron—which may be more useful for vegetarians.

Enjoy one of our favorite Recipes featuring 

Spirulina

Morning Energy Smoothie

Ingredients:

1/2 beet (2" dia) Beets, raw
3 carrots (7-1/2") Carrots, raw
1 Apple - medium with peel
1/4 cup slices (1" dia) Ginger root, raw
1 lemon yields Lemon juice, raw
1 medium Cucumber, peeled, raw

DIRECTIONS:

Combine all ingredients with 1 cup of ice in blender. 

Makes 1 serving

Nutrition Information per Serving

Calories: 242.26
Fat: 1.59g
Carb: 58.27g
Protein: 4.77g

Superfood of the Week

Flaxseed

Benefits

This tiny seed provides 3 incredible benefits for your diet. First, flax is a great source of fiber. Most Americans do not get enough fiber in their diet. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular. Because of all the fiber, be sure to start slow (say, with a half-teaspoon) and build up. Otherwise, you may experience bloating.

Second, flax is a plant source of omega-3. Once again, most Americans are short on their omega-3 fatty acids. These essential fatty acids ("essential" meaning they must be consumed because our bodies don’t make them) play an important role in the anti-inflammatory system of our body. Flax contains the shorter chain omega-3 called ALA (alpha-linolenic acid). Thus, it is not a replacement for fish or fish oil supplements that contain DHA (docosahexaenoic acid) and EPA (ecosapentaenoic acid.)

Third, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.


 As if this wasn’t enough, flax  has been shown to reduce hot flashes in menopausal women. To reap the benefits, this requires a daily dose of 2 tablespoons. And flax can normalize the menstrual cycle by supporting the second phase (the luteal phase).

Safety: Other than the bloating that may occur in a new user, flax is very safe. It’s a food that has been with us for thousands of years.

How to: Start slow and build up. Remember to grind it. (It is useful to get a coffee grinder for this purpose. Preground flax spoils, or oxidizes, quickly. Unground, the impermeable coating may make it pass right through you, and you won't absorb any of the benefits.) Add it to cooked oatmeal, to pancake batter, or to yogurt. It has a nice nutty flavor. Don’t buy the oil as that eliminates the fiber and most of the lignans.

Enjoy one of our favorite Recipes featuring 

Flaxseed

Almond Coconut Shake

Ingredients:

1 cup Almond Milk
1/2 oz. Dried Coconut, not sweetened
1 scoop Protein Powder, Jay Robb's Chocolate Flavor
1 tablespoon, ground Flaxseed
2 cups Spinach, raw
1 tea-spoon Bee Pollen

DIRECTIONS:

Combine all ingredients with 1 cup of ice in blender. You can also add some almond and/or
coconut extract for a stronger flavor.

Makes 1 serving

Nutrition Information per Serving

Calories: 330.74
Fat: 15.08g
Carb: 18.55g
Protein: 31.17g

Superfood of the Week

Swiss Chard

Benefits

We've become accustomed to thinking about vegetables as great sources of phytonutrients. Indeed they are! But we don't always appreciate how unique each vegetable can be in terms of its phytonutrient content. Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods. But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.

Enjoy one of our favorite Recipes featuring 

Swiss Chard

The Healthy Virgin Bloody Mary Smoothie

Ingredients:

1/2 cucumber (8-1/4") Cucumber
1/2 jalapeno pepper
1 cup Parsley, raw
2 Celery - raw stalk, trimmed
1/2 bulb Fennel, bulb, raw
1 Carrot - raw medium
1/2 Lemon (2-1/8" dia),  no peel
1 clove Garlic, raw
1 small Tomato - sm. w/peel, 2.5" diam.
2 cup Chard, swiss, raw
1 cup Soup, chicken broth, low sodium, canned

DIRECTIONS:

Blend all with ice. Add more water or chicken broth if needed.

Makes 1 serving

Nutrition Information per Serving

Calories: 229.91
Fat: 3.56g
Carb: 44.06g
Protein: 13.52g

Superfood of the Week

Chia Seeds

Benefits

These tiny seeds look a lot like poppy seeds, but pack way more of a nutritional punch.  This is the richest plant source of those essential omega 3 fatty acids.  Remember, we need more omega 3’s for proper brain and nerve function.  When these little seeds are added to liquid, they swell up to five times their normal size which can help you feel full faster and longer.  Keep these healthy seeds in your box of smoothie ingredients that I hope you are starting to build.

Enjoy one of our favorite Recipes featuring 

Chia Seeds

Morning Vitality Smoothie

Ingredients:

1 cup Nuts, Coconut Water

2 cups, shredded Lettuce, cos or romaine, raw

1/2 Apple - medium with peel

1/2 cucumber (8-1/4") Cucumber, with peel, raw

1/4 Avocado, raw, California

1/2 fruit (2-1/8" dia) Lemons, raw, no peel

1/4 cup slices (1" dia) Ginger root, raw

1/2 cup Parsley, raw

1 Carrot - raw medium

1 cup Spinach, raw

1 oz Seeds, chia seeds, dried

DIRECTIONS:

Use a granny smith apple. Save the other half for afternoon snack. Blend all ingredients with ice

in high powered blender.

Makes 1 serving

Nutrition Information per Serving

Calories: 412.11

Fat: 17.28g

Carb: 61.37g

Protein: 12.49g

Superfood of the Week

Sunflower Seed Sprouts

Benefits

One of the best ways to enjoy the nutrition of a sunflower is by eating its sprouts. Sunflower sprouts boast a surprising 25 percent protein. They are also rich in stress-busting vitamin B and hormone-balancing zinc. Their sweet taste and hearty texture make a great addition to any salad.

Enjoy one of our favorite Recipes featuring 

Sunflower Seed Sprouts

Raw Macro Bowl

Ingredients:

1 cup, chopped Kale, raw
2 each Carrot - raw, medium
1 each Zucchini, Large, Raw
1/2 cup Sauerkraut, canned, low sodium
1/2 cup Sunflower Seed Sprouts
5 cherry Tomatoes, red, ripe, raw, November thru May average
2 small (3" long) Onions, spring or scallions

1 Tbsp. Tahini, Raw
1 clove Garlic, raw
1 cup, chopped Cabbage, raw
1 Tbsp. Olive oil - pure
1 Tbsp. Maple Syrup
1 Tbsp. Bragg Liquid Aminos
1 medium Cucumber, peeled, raw

Directions:

For the vegetables, use as much or as little of each ingredient as you would like. The carrots,
zucchini and cucumber are great if peeled with a vegetable peeler into long ribbons (feels like
you're eating pasta)
For the sprouts, see if you can find sunflower seed sprouts for their unmatched nutrition. If you
can't, any sprouts will do.
And I recommend red cabbage for variety in color
For the dressing: the recipe makes enough for one salad. If you would like to make extra for
quick meals during the week, make extra vegetables and dressing.

Dressing Ingredients for larger batch:
1/3 cup extra virgin olive oil
1/4 cup all natural maple syrup (not Aunt Jemima or like brands)
1/4 cup Braggs Amino Liquids
1/4 cup water
1/4 cup raw tahini
1 clove garlic minced
 

Makes 1 serving
 

Nutrition Information per Serving:
Calories: 452.32
Fat: 22.52g
Carb: 55.39g
Protein: 13.33g

Superfood of the Week

Jalapeno

Benefits

Jalapenos are rich in potassium, which helps fight muscle cramping.  They also contain capsaicin, which is thought to boost metabolism.  Spicy foods in general can help to curb the appetite slightly and speed up metabolism.

Enjoy one of our favorite Recipes featuring 

Jalapeno

The Healthy Virgin Bloody Mary

This smoothie is loaded with vitamins and it’s very filling.  Remember to buy all organic produce when blending the vegetables.

Ingredients:

½ cucumber

½ jalapeno (seeds removed)
1 cup Chicken broth

Handful of parsley

2 stalks of celery (leave green leaves on)

½ bulb fennel

1 carrot

½ lemon (peeled or not)

1 clove garlic

1 tomato

2 cups swiss chard

Superfood of the Week

Ginger

Benefits

Ginger is one of the absolute most powerful anti-inflammatory agents out there, and as we learned during our Fall Challenge, we are all dealing with inflammation.  And inflammation is at the root of all diseases.

Ginger has also been shown to decrease muscle pain and soothe stomachaches, nausea and flatulence.

And here’s a bonus: ginger has been celebrated as an aphrodisiac for centuries…I’m just sayin’!

Ingredients:

1 cup of Nuts Coconut Water
2 cups shredded lettuce (Cos or Romaine)
1/2 Granny Smith apple with peel
1/2 Cucumber with peel
1/4 Avocado without skin
1/2 lemon (no peel)
1/4 cup Ginger root (sliced)
1/2 cup Parsley
1 Carrot
1 cup Spinach
1 oz. Chia seeds

Directions:
Use 1/2 of a granny smith apple and save the other half for your afternoon snack.  Blend all ingredients with ice in a high powered blender.

Makes 1 serving

Nutrition Information per Serving
Calories: 412.11
Fat: 17.28g
Carb: 61.37g
Protein:  12.49g

Superfood of the Week

Bee Pollen

Benefits:

• High in protein
• Energy booster
• Helps lower bad cholesterol
• Nutritional powerhouse full of antioxidants and vitamins
• Helps fight seasonal pollen allergies

These bright yellow and golden pearls are a nutrient powerhouse and contain virtually all the nutrients you need to live.  They are rich in folate, amino acids, vitamins B,C,D and E and many more. Gradually introduce bee pollen into your diet using the dosage chart below.

Daily Bee Pollen Dose Guide:

How to Take Bee Pollen Granules:

• We suggest that with granules you start with just 2 granules - that's right just 2 small granules!

• You can soften them gently under your tongue and chew it up and swallow

• Try this for two or three days

• Then double it for the next two days and so on

• By the end of the two weeks you should know if you have a bee pollen allergy

• If not, increase your bee pollen dose to one teaspoon a day in the third week

• In the forth week take the full recommended bee pollen dosage of two teaspoons a day.

Enjoy one of our favorite Recipes featuring 

Bee Pollen

Bee Pollen Recovery Smoothie

INGREDIENTS:

1 cup Almond Milk

1/2 Banana - med 8"

1 teaspoon Bee Pollen

1/2 cup, unthawed Blueberries, frozen, unsweetened

1 teaspoon Coconut Oil

1 teaspoon Ginger root, raw

1 scoop Protein Powder, Jay Robb's Vanilla Flavored

2 cups, chopped Kale, raw

DIRECTIONS:

Combine all ingredients together in blender. Add ice if desired.

tip: use about a thumb's length worth of ginger

Servings: 1

Nutrition Information per Serving

Calories: 379.63

Fat: 11.50g

Carb: 48.55g

Protein: 25.58g

The Egg!

(its not just for breakfast anymore)

Eggs are one of the most nutritious, versatile and economical  foods on the planet.  

"Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain a good amount of protein and 12 vitamins and minerals, including choline, which is good for brain development and memory. 

Enjoy them with vegetables at any meal or hard-cooked as a portable snack.

Enjoy one of our favorite Egg recipes below!

Bell Pepper Egg in a Hole

INGREDIENTS:

1/4 Tablespoon Pure Olive Oil

1/4 Bell Pepper (Red or Green)

2 Eggs (Whole with Yolk)

1/2 oz. Grated Parmesan Cheese

2 Cups Spinach

DIRECTIONS:

1. In a large cast-iron or nonstick skillet, heat 1 tsp olive oil over medium-high heat.

2. Slice bell pepper into 1/2 inch thick rings (you will need two of these)

3. Add bell pepper rings to hot oil. Crack one egg into the middle of each ring. Season lightly

with salt and pepper and cook until egg whites are mostly set but yolks are still runny, 2 to 3

minutes.

4. Gently flip and cook 1 minute more for over easy or 2 minutes for fully cooked yolk.

5. Sprinkle with Parmesan and remove from pan.

6. Cook spinach for 1 minute in 1 tsp olive oil. Lightly season with salt and pepper. Serve

cooked spinach alongside eggs.

Servings:  1

Nutrition Information per Serving

Calories: 326.64

Fat: 22.44g

Carb: 10.15g

Protein: 21.20g

Winter Salad with Persimmons and Pomegranate Seeds

INGREDIENTS:

3 1 date, pitted Dates, medjool

1 table spoon Lemon juice
3 1 cup, shredded Lettuce, green leaf, raw
3 1 cup, shredded Lettuce, red leaf, raw
3 1 tablespoon Oil, vegetable, walnut
2 table spoon Olive oil - pure
2 1 fruit without refuse Persimmons, native, raw
8 fluid ounce(s) Pomegranate Juice
.5 1 pomegranate (3-3/8" dia) Pomegranates, raw
1 1 tablespoon chopped Shallots, raw
1 ounce(s) Walnuts, dried
8 tea spoon White Wine Vinegar

DIRECTIONS:

1. Cut persimmons in half through stem ends, then into very thin half moon slices, about 1/8

inch thick. Arrange slices so they slightly overlap around edge of salad plates.
2. Scrape seeds from 1/2 pomegranate and discard the leathery skiin and white membranes
(you can also be just the seeds). Set the seeds aside.
3. Just before serving, place greens (I like using mixed greens) in large salad bowl.
4. Add 3 teaspoons of pomegranate viniaigrette (see below recipe). Toss to lightly coat, then
taste to see if more vinaigrette is needed.
5. Mound greens on salad plates so persimmons show around edge. Scatter some of the dates,
walnuts and pomegranate seeds over each salad.

Vinaigrette:1. 1 cup pomegranate juice

2. 2 tsp finely minced shallot
3. 2 tbsp champagne vinegar or white wine vinegar
4. 1 tbsp lemon juice
5. 2 tbsp extra-virgin olive oil
6. 3 tbsp walnut oil
7. Sprinkle of kosher salt

Makes 6 servings
Nutrition Information per Serving
Calories: 219.14
Fat: 14.15g
Carb: 22.99g
Protein: 1.59g

Zucchini Fries

INGREDIENTS: 

.5 1 cup Bread crumbs, dry, grated, seasoned

.5 1 cup, grated Cheese, parmesan, low sodium

1 each Egg Whites, Raw

.25 cup Milk - skim, no fat

2 each Zucchini, Large, Raw

DIRECTIONS:

1. Preheat oven to 425.

2. Cut zucchini into 3-inch stics with skin still on.

3. Whisk an egg white in a shallow bowl and add milk.

4. Combine parmesan and seasoned bread crumbs in separate shallow bowl.

5. Dip zucchini strips into egg mixture and then roll in bread crumbs and cheese mixture.

6. Coat a baking sheet with non-stick spray.

7. Put in oven for 25-30 minutes or until golden brown.

Makes about 32 fries

1 serving = 8 fries

Makes 4 servings

Nutrition Information per Serving

Calories: 150.08
Fat: 4.62g
Carb: 16.93g
Protein: 10.69g

Indonesian Pork Satay

INGREDIENTS:

1 1 clove Garlic, raw

2 table spoon Lemon juice
1 1 tablespoon Oil, canola and soybean
.5 1 cup, chopped Onions, raw
2 table spoon Peanut Butter - all natural smooth style
16 ounce(s) Pork Tenderloin, lean, raw
.25 1 teaspoon Sauce, ready-to-serve, pepper, TABASCO
2 table spoon Soy sauce - Kikkoman 'Lite'
3 tea spoon Sugar - brown
1 each Pepper/Red or Green

DIRECTIONS:

1. Cut red pepper into 1 inch pieces

2. Blend peanut butter, onion, garlic, lemon juice, soy sauce, brown sugar, hot pepper and
vegetable oil together in a blender.
3. Marinate pork in mixture for 10 minutes.
4. Thread pork and red pepper on skewers (if using bamboo skewers, soak in water for 30
minutes to prevent burning).
5. Grill or boil for 10-12 minutes, turning occasionally until done.

Makes 6 servings

Nutrition Information per Serving
Calories: 325.33
Fat: 22.21g
Carb: 12.63g
Protein: 19.11g

Quinoa Stuffing

INGREDIENTS:

2 1 tablespoon Butter, no salt

.5 1 cup, chopped Celery, raw
1 table spoon Olive oil - pure
.5 1 cup, chopped Onions, raw
2.5 1 cup Quinoa, cooked
1 1/2 cup Sage, Fresh
2 1 cup Soup, chicken broth, canned, less/reduced sodium

DIRECTIONS:

1. Cook quinoa according to directions with chicken broth instead of water.

2. Melt butter in pan. Add extra virgin olive oil and heat.
3. Saute chopped onion, celery and fresh sage until soft
4. Mix vegetables with cooked quinoa
5. Add more chicken broth if you like your stuffing a little more moist
6. Line a muffin pan with paper or aluminum muffin cups
7. Spoon mixture into cups. For perfect portion sizes, measure 3/4 cup stuffing into each muffin
cup.
8. Bake at 350 for 20 minutes. This will help set the mixture in the muffin cup.
9. To serve, turn muffin cup upside on plate and slowly remove paper.

Makes 8 servings

Nutrition Information per Serving
Calories: 120.36
Fat: 5.76g
Carb: 13.74g
Protein: 3.53g

Butternut Squash Soup

INGREDIENTS:
2 each Bay Leaf
3 each Celery - raw stalk trimmed
1 1 cup Leeks, (bulb and lower leaf-portion), raw
.5 table spoon Olive oil - pure
.25 tea spoon Pepper, ground
.5 1 teaspoon Salt, table
4 1 cup Soup, chicken broth, low sodium, canned
1 1 tablespoon Spices, curry powder
6 1 cup, cubes Squash, winter, butternut, raw

DIRECTIONS:
1. Heat oil in a large stockpot over medium-high heat.
2. Add leeks and celery and cook 4 minutes, until soft.
3. Add curry powder and cook 1 minute, until curry is fragrant.
4. Add broth, squash, bay leaves, salt and pepper and bring to a boil.
5. Reduce heat to medium-low, partially cover and simmer 15 minutes, until squash is forktender.
6. Remove bay leaves and, working in batches, puree soup in a blender or food processor.
7. Ladle soup into bowl and top with 1 Tbsp fat free sour cream and 1 tsp chives.
Some grocery stores carry peeled and pre-cut packages of butternut squash. Evolution is one
brand in the produce section. Use about 4 packages of evolution for this soup.

1 serving = 1 cup
Makes 6 servings

Nutrition Information per Serving
Calories: 116.89
Fat: 2.46g
Carb: 22.00g
Protein: 5.21g

Cashew Chicken

INGREDIENTS:
2 ounce(s) Cashews, raw
16 ounce(s) Chicken Breast / White Meat
1 each Egg whole w/ yolk
2 table spoon Macadamia Nut Oil
.5 1 teaspoon Spices, paprika
.5 1 teaspoon Salt, table

DIRECTIONS:
1. Using your smart handheld blender, grind the cashews until they are a fine texture.
2. Pour them into a bowl with the paprika (metabolic spice), salt and pepper
3. Beat the egg in a separate bowl.
4. If the chicken breasts are thick, cut the chicken breasts in half lengthwise for better results
5. Heat the oil in a large frying pan on medium-high heat
6. Dip the chicken breasts in the egg and then in the cashew mixture
7. Cook approximately 4 minutes on each side or until thoroughly cooked.

Makes 4 servings
Nutrition Information per Serving
Calories: 351.26
Fat: 24.66g
Carb: 4.77g
Protein: 30.31g

Cilantro Jalapeno Hummus

INGREDIENTS:

1.5 1 cup Chickpeas (garbanzo beans, bengal gram), mature seeds, canned

2 0.25 cup Coriander (cilantro) leaves, raw
1 1 clove Garlic, raw
2 each jalapenos
3 table spoon Lemon juice
2 table spoon Olive oil - pure
.5 tea spoon Salt - iodized, Morton
.25 1 teaspoon Spices, cumin seed
.25 1 teaspoon Spices, pepper, red or cayenne
1 1/2 cup Tahini
4 table spoon Water

DIRECTIONS:

Combine the cilantro, jalapenos, and garlic in the bowl of a food processor. Pulse until the ingredients have been finely minced.

In a small bowl, combine the lemon juice and water.
In another bowl, whisk together the tahini and olive oil. Set aside.
scrape down sides of the food processor bowl and add the chickpeas and cayenne. Process until almost fully ground, about 15 seconds. Scrape down the bowl. With the machine running add the
lemon juice-water mixture in a steady stream through the feed tube. Scrape down the bowl and continue to process for one minute. With the machine running, add the oil-tahini mixture in a steady stream through the feed tube, and continue to process until smooth and creamy, about 15 seconds, scraping down the bowl as needed.
Transfer the hummus to a serving bowl, cover wth plastic wrap and let stand until the flavors meld, at least 30 minutes.

Makes 8 servings

Nutrition Information per ServingCalories: 176.64

Fat: 11.79g
Carb: 13.94g
Protein: 4.80g

Baked Kale Chips 

 INGREDIENTS:

4 1 cup, chopped Kale, raw

.5 tea spoon McCormick's No Salt Added Garlic and Herb Seasoning
1 table spoon Olive oil - pure

DIRECTIONS:
1.Preheat the oven to 350
3. With a knife or shears, remove the leaves from the thick stems
4. Wash and dry the leaves
5. Tear them into bite-sized pieces
6. Toss them with olive oil and seasoning salt
7. Spread them out on the lined baking sheet
8. Bake until the edges are brown but not burnt, about 15-20 minutes
9. Let them cool for a few minutes before eating so that they become crunchy

Makes 4 servings

Nutrition Information per Serving
Calories: 66.00
Fat: 3.97g
Carb: 6.71g
Protein: 2.21g

Chilled Lentil Salad

INGREDIENTS:
1 each Celery - raw stalk trimmed
1 1 clove Garlic, raw
1 table spoon Lemon juice
1.5 1 cup Lentils, boiled, no salt
1 table spoon Olive oil - pure
2 1/2 cup tomato, diced
2 1 cup 8 fl oz Water, tap, drinking
1 tea spoon Italian Seasoning
.25 1 teaspoon Salt, table
.25 tea spoon Pepper, ground
4 1 cup, shredded Lettuce, cos or romaine, raw

DIRECTIONS:

1. Bring the water to a boil, add the lentils and boil for 15 minutes (or use 14.5 oz. can)
2. Drain, remove the lentils to a mixing bowl, and chill for 15 minutes in the freezer.
3. Add the tomatoes and celery.
4. In another bowl, combine the oil, lemon juice, garlic, italian seasonng, salt and pepper for
dressing.
5. Pour the dressing over the lentils, tomatoes and celery.
6. Pour 1/2 the bean mixture over 2 cups of romaine lettuce. Save the other half for a future
meal.

Makes 2 servings

Nutrition Information per Serving
Calories: 281.48
Fat: 8.15g
Carb: 39.30g
Protein: 15.71g

Stuffed Zucchini

INGREDIENTS:

3 1 oz Cheese, feta
2 1 clove Garlic, raw
1 0.5 cup pieces Mushrooms, raw
4 table spoon Onion - chopped
1 ounce(s) Pecans
.5 1 cup Tomato sauce, no salt added
1 1/2 cup tomato, diced
4 medium Zucchini - baby, raw

DIRECTIONS:

1. Preheat the oven to 375
2. Cut zucchini in half lengthwise
3. Using a spoon and knife remove all the white flesh and set aside
4. Lightly coat non-stick pan with spray
5. Saute the zucchini flesh, chopped onion, minced garlic and chopped mushrooms until onions
are lightly browned and liquids have evaporated.
6. Remove from heat
7. Add diced tomato, feta cheese and pecan pieces to the pan. Stuff the zucchini peel with the
heated mixture.
8. Reform the peel around the stuffing (don't worry if the peel breaks)
9. Add to a baking sheet and cook in the oven for 30 minutes. Remove from oven and serve
with warmed tomato sauce.

1 serving = 1 whole zucchini (2 halves). This dish goes great with baked chicken or grilled fish.

Makes 4 servings

Nutrition Information per Serving
Calories: 131.33
Fat: 9.80g
Carb: 7.13g
Protein: 5.02g

Fall is in the air...and in the pumpkin!

Baked Pumpkin Custard by Keely

INGREDIENTS:

.5 tea spoon Cinnamon
1 cup Cottage Cheese - 1% fat
2 each Egg whole w/ yolk
1 cup Milk - skim, no fat
1 1 cup Oats
1 scoop Protein Powder, Jay Robb's Vanilla Flavored
1 1 cup Pumpkin, canned, no salt
.5 1 teaspoon Spices, pumpkin pie spice
2 tea spoon Sugar - white
.5 tea spoon Vanilla extract
.5 tea spoon Maple Extract

DIRECTIONS:

1. Preheat oven to 325. Coat a shallow 2qt baking dish with Pam
2. Cook 1 cup of oatmeal to make 2 cups cooked oatmea. let cool.
3. In large bowl, whisk all of the ingredients together. Pour into prepared baking dish and bake
for approximately one hour.
Scoop servings into tupperware to freeze what you won't eat in the next day or two. To reheat
frozen custard, put in microwave for 3 minutes.

Makes 4 servings

Nutrition Information per Serving

Calories: 321.76
Fat: 7.74g
Carb: 39.34g
Protein: 24.26g

Carrot Ginger Soup

INGREDIENTS:

4 1 cup, chopped Carrots, raw
4 1 teaspoon Ginger root, raw
1 1 lime yields Lime juice, raw
1 tea spoon Lime Zest
1 table spoon Olive oil - pure
.75 1 cup, chopped Onions, raw
1 tea spoon Pepper, ground
2 1 teaspoon Salt, table
4 1 cup Soup, chicken broth, low sodium, canned
1 1 teaspoon Spices, coriander seed
1 1 teaspoon Spices, curry powder

DIRECTIONS:

1. Over high heat, bring an inch of water to a boil. Add the carrots, cover, and cook for
approximately ten minutes, until just fork tender. Set aside and let cool.
2. Heat oil in 6-quart soup or stock pot. Add onion and ginger and saute until onion is
translucent. Add curry powder and coriander and cook 1 minute to release the spices. Do not let
them burn.
3. Add carrots and stir until they are well coated with the spices. Add 1 cup of the stock, cover,
lower the heat and simmer until tender, approximately 10 minutes.
4. Remove from the heat and, in batches with small amounts of stock, process or blend to a
smooth consistency. Or you can just blend the carrots in the soup pot with a stick blender. Return
to the heat. Add the rest of the stock, then salt and pepper to taste. Heat through.
5. Just before serving, add the lime juice. Garnish each serving with a sliver of the lime peel.

One serving = 1 cup

Makes 4 servings

Nutrition Information per Serving
Calories: 143.30
Fat: 5.44g
Carb: 20.00g
Protein: 6.47g