Easy, healthy recipes that prove healthy cooking can still taste good.
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Recipes
Flour tortillas (2 per quesadillas)
1 lb. chicken, cooked and shredded
2 Roma Tomatoes, seeds removed and chopped
2 tbsp. green onions, chopped
1 granny smith apple, chopped into 1/4-inch pieces
¼ cup your favorite barbeque sauce
1 lime, juiced
2 tbsp. fresh cilantro & extra for garnish
Shredded cheddar cheese
Shredded Lettuce, to garnish
Aluminum Foil
Cooking spray
Preheat oven to 425*. Line baking sheet(s) with foil. Coat with cooking spray.
Cook and shred your chicken.
In a small mixing bowl, mix cooked, shredded chicken, chopped Roma tomatoes, green onions, thinly sliced apple, barbeque sauce, lime juice, and fresh cilantro.
Arrange 4 tortillas on 2 foil-covered baking sheets. Scoop your quesadilla filling on bottom tortilla and sprinkle with shredded cheddar cheese. Top with another tortilla.
Bake at 425* for 10-12 minutes or until tortillas are...
1 bag pre-made tortellini
1 ½ cup prepared marinara
1 bunch asparagus, trimmed
2 to 4 generous handfuls fresh spinach
2 tbsp. fresh basil, chopped
1/3 cup sun-dried tomatoes
Parmesan cheese, to garnish
Salt and Pepper, to taste
Bring two saucepans of water to a boil (one for tortellini/one for asparagus) – can always do one at a time if you like.
Boil pre-made tortellini per package instructions.
Trim ends of asparagus and cut into thirds. Once water at a vigorous boil, add asparagus pieces and boil for 6 minutes, until soft. Drain in colander (same as tortellini).
Immediately transfer drained asparagus & tortellini to a saucepan and quickly add handfuls of spinach (while tortellini and asparagus till hot...
8 – 12 large eggs
1 large sweet potato, peeled and chopped into bite-size pieces
2 cups your favorite vegetables (I use 1 chopped bell pepper, ¼ onion, & 1 cup white or baby bella mushrooms)
¼ cup low-fat milk
½ cup shredded cheese
½ cup cilantro
Salt & Pepper
2 plum tomatoes, sliced into coins
Cooking Spray
Breakfast meat, optional
Preheat oven to 375* and lightly grease your muffin pan.
Soften sweet potato – pierce potato several times with fork and microwave for approximately 6-9 minutes (depending on size – for medium to large potato start with 5-6 minutes on one side, flip, 2-3 minutes on opposite side). Let cool, scoop out inside and cut into bite-size pieces.
In a large skillet, add your desired vegetables and cook together until onions and pepper are soft, another 4-5 minutes. Once cooking complete, pour...
1 lb. chicken breast tenderloins
½ cup bread crumbs (whole wheat, Italian, etc.)
1 cup corn flakes, crumbled
3 tbsp. mayo, preferably made w olive oil
3 tbsp. Frank’s Red Hot
2 eggs, beaten
2 sweet potatoes
1 bunch asparagus
¼ cup dried cranberries
1/3 cup crumbled goat cheese
Preheat oven to 375*, lightly grease your muffin pan.
Soften sweet potatoes – pierce potato several times with fork and microwave for approximately 6-9 minutes (depending on size – for medium to large potato start with 5-6 minutes on one side, flip, 2-3 minutes on opposite side)
Meanwhile, bread your chicken: Organize 3 small bowls on your counter. In 1st bowl, beat 2 eggs. In 2nd bowl, mix mayo and hot sauce. In 3rd bowl, crumble and combine Corn Flakes and bread crumbs together. Dip raw...
1 lb. lean ground meat (i.e. turkey, beef, buffalo)
2 eggs
½ white onion, diced
1 bell pepper, diced
2 garlic cloves, crushed
2 tbsp. Worcestershire Sauce
¼ cup oats
¼ cup bread crumbs
Pinch of cayenne
1 tsp. thyme
2 tsp. cumin
Couple pinches Salt & Pepper
Preheat oven to 375*. Lightly grease your muffin dish, set aside.
In a large mixing bowl, mix all ingredients together well. (It is nice to make a “bowl” with your ground meat then add ingredients in the center. Makes it a bit easier to mix)
Fill muffin pan with about ¾ cup meat mixture (enough to fill muffin cup). Bake at 375* for 35-40 minutes.
I enjoyed mine with Simple Sweet Potato Fries (sweet potato cut into strips and bake at 375* for 35-40 minutes on lightly...
Marinade:
1 cup honey mustard
2 limes, juiced
¼ cup olive oil
Salt & Pepper
For Crockpot:
1 ½ cup chicken broth
2 tbsp. Worcestershire
¼ cup red wine vinegar
Hot sauce, I chose Frank’s for a milder choice
¼ - ½ cup your favorite BBQ sauce
Marinate: In resealable bag, add thawed chicken wings, 1 cup honey mustard, juice from 2 limes, olive oil, salt and pepper. Mix to coat chicken wings and refrigerate overnight.
On day you’d like to enjoy your wings, add marinated wings to your Crockpot. Add broth, red wine vinegar, Worcestershire, and hot sauce. Cook on low for 6-8 hours (depending on quantity and size) or high for 4-6 hours.
After Crockpot cook-time is complete, preheat your oven to 350* and line a baking sheet with foil....
4 medium sweet potatoes
1 lb. ground turkey
2 cloves garlic, crushed
1 bell pepper, seeded and chopped
½ cup white onion, diced
1/3 cup your favorite salsa
2 tbsp. Adobo Sauce** (I used Adobo sauce from 7 oz. can of Chipotle Peppers) See Picture
1 (15 oz.) can corn, drained and rinsed
1 tbsp. chili powder
1 tbsp. cumin
Pinch of cayenne
Pinch of salt
Shredded lettuce & Green Onion, to garnish
Plain Greek yogurt (or light sour cream), to garnish
Pierce sweet potatoes with fork several times. Microwave two sweet potatoes at a time for 6-7 minutes, flip potatoes over, and microwave for another 3-4 minutes. (Cook time depends on size of potato, so be careful not to overcook small potatoes.)
In a skillet over medium heat, add a touch of olive oil and sauté your diced onion, bell pepper, & garlic. After a couple minutes add your turkey and cook until browned and cooked through. Once meat no longer pink, season with chili powder, cumin,...
4-6 Portabella Caps
2 zucchini, cut into ¼-inch pieces
2 bell pepper, any color, chopped
½ white onion, roughly chopped into ½-inch pieces
1 ½ tbsp. balsamic vinegar
2 cloves garlic, crushed or finely chopped
¼ cup fresh basil, roughly chopped
¼ cup Parmesan cheese
¼ cup whole wheat bread crumbs
Olive oil
Salt and Pepper
Preheat oven to 400*. Line baking sheet with foil. Arrange chopped bell peppers and onion on your baking sheet, lightly drizzle with olive oil, & season veggies with salt and pepper. Roast for 25 minutes.
Meanwhile, heat balsamic vinegar and a touch of olive oil in your small skillet. Add you zucchini and sauté until zucchini begins to soften. Add crushed garlic and cook for 3-4 more minutes, until zucchini is tender. Remove from heat.
In small bowl, mix bread crumbs, Parmesan, wheat...
Vegetables you'd like to roast:
Butternut Squash
Yellow Squash
Zucchini
Eggplant
Parsnips
Carrots
Olive Oil
Salt and Pepper
Fresh Rosemary
Preheat your oven to 400*
Chop your desired vegetables to bite-size pieces. In a mixing bowl, mix your chopped veggies, enough olive oil to lightly cover, pinch of salt and pepper, and a few springs of fresh rosemary.
Arrange your vegetables in a single layer on a baking sheet.
Bake at 400* for 45 minutes, giving them a good shake halfway through for even cooking.
Tips: I chose Chinese eggplant, butternut squash, zuccchini, parsnips, & carrots for my roasted vegetables and had them...
1 lb. chicken breast, cooked and shredded
1 package sausage, removed from casings (I used chicken sausage)
1 white onion, diced, divided
1 green bell pepper, seeded and diced
3 cloves garlic, crushed (or finely chopped)
2 tbsp. Worcestershire
1 (8 oz.) can tomato sauce
2-3 tbsp. hot sauce (I used a milder Chili Pepper Sauce)
3 cups broth
1 cup water
1 tbsp. Cajun seasonings**
Pinch of Cayenne
1 cup basmati rice
Salt & Pepper
Olive oil
Plain Greek Yogurt, to garnish
Cilantro leaves, chopped, to garnish
Cook and shred chicken however is most convenient for you.
In a skillet, over medium heat, brown your sausage (if not already fully cooked) with HALF your white onion. Once no longer pink, pour off excess juices and set aside.
In a large saucepan or stockpot, sauté diced bell pepper and other half white onion with a couple tablespoons of olive oil, season with salt and pepper. Once they begin to soften, add chopped/crushed garlic cloves and stir occasionally. Add browned sausage, cooked &...
1 cup quinoa
1 tsp. salt
½ tsp. garlic salt
**1 tsp. rosemary
**1 tsp. thyme
½ cup water
¼ cup grapeseed oil [olive oil works too]
**You can season your crust however you like. Rosemary and thyme is a nice combination but feel free to sub your favorites in.
Soak your quinoa. [In a bowl, add water to your quinoa until it is covered. Soak anywhere from 3-8 hours.]
After soaking duration, preheat oven to 450*.
Drain any excess water (if there is any) out of your quinoa. Add all ingredients except oil to your blender. [soaked quinoa, salt, rosemary, thyme, and water] Blend until smooth and resembles smooth batter.
In a medium...
1 bunch of kale, stems removed and roughly chopped
1 ½ cup grape tomatoes, sliced lengthwise
4 red potatoes, cut into ½-inch pieces
2 tsp. salt, divided
¼ cup olive oil, divided
1 ½ tsp. cinnamon
2 cloves garlic, crushed
½ lemon, juiced
1/3 cup Parmesan cheese
Preheat oven to 425*
Toss your potato pieces in HALF your olive oil and a touch of salt. Spread out onto a baking sheet and roast for 5-7 minutes. (To give the potatoes a head startJ)
Meanwhile, in a large mixing bowl, add your roughly chopped kale leaves, tomatoes, 1 tsp. salt, other HALF olive oil, cinnamon, and garlic. Mix well.
Remove potatoes from oven. Add kale mixture to your baking sheet and mix the best your can. Return baking sheet to oven and roast for 20 minutes. IMPORTANT: Halfway...
½ watermelon, preferably seedless, cubed
1 cucumber, quartered (so cut coin-shaped slice into 4)
¾ cup fresh basil, chopped
½ cup cashews, crushed
½ cup olive oil
2 tbsp. balsamic vinegar
1 lemon, juiced
1 tsp. salt
Goat cheese, crumbled, to garnish
Cube watermelon, do NOT include peel. Chop cucumber (into coin-shaped slices then cut each slice into 4). Combine and set aside.
Combine olive oil, balsamic vinegar, juice from 1 lemon, and salt to taste. Pour dressing mixture over chopped watermelon and cucumber. Mix.
Sprinkle fresh, chopped basil and cashews overtop. Gently mix. Finally, garnish with goat cheese and enjoy!
Tips: If bringing to a cookout or potluck, just wait to dress the salad (with olive oil mixture) until you arrive at your...
Bakery fresh bread, thickly sliced
4 large eggs, beaten
¾ cup lowfat milk
3 tbsp. brown sugar
1 tsp. nutmeg
1 tbsp. cinnamon
½ cup coconut
Cooking Spray
1 can peaches, drained and rinsed
1 tsp. cinnamon
¼ tsp. nutmeg
1 tsp. all-natural sugar
Vanilla Greek Yogurt
To Prepare Coconut French Toast:
In a medium mixing bowl, beat 4 eggs. Add your remaining ingredients [lowfat milk, brown sugar, nutmeg, cinnamon, and coconut] and combine well.
Heat skillet to medium heat. Coat with cooking spray. Dip your thickly sliced bakery bread in your egg mixture. Let the excess egg-mixture drip off and place on the skillet. Your goal is to get the outside of the bread crispy and the inside heated through. This will take about 4-6 minutes on each side, keep a...
1 cup low-fat cottage cheese
1 cup egg whites
1 cup oats [I used quick-cooking]
2 tbsp. honey
1/8 tsp. baking powder
1 tsp. cinnamon
Add egg whites and cottage cheese to your blender. Add in remaining ingredients [oats, honey, baking powder, and cinnamon]. Blend for a good 15-30 seconds, until mixture is smooth.
Over medium-low heat, coat your non-stick skillet or griddle with cooking spray. Pour pancake batter onto skillet. [Tip: Use your pancake flipper to help form the pancake into a nice circle as it begins to cook]. Once the surface of the pancake begins to bubble (about 3-5 minutes) flip your pancake. Let cook...
1-2 lb. chicken breast
1 medium white onion, chopped
3 cloves garlic, finely chopped
½ cup light, canned coconut milk
2 tbsp. soy sauce
½ lime, juiced
2 generous tbsp. peanut butter
1 tsp. jarred ginger
Salt
¼ tsp. red pepper flakes
1 tbsp. cornstarch
¼ cup cilantro, to garnish
Lime wedges, to garnish
Place chicken, chopped onion, and garlic at the bottom of your crockpot. Sprinkle with a few pinches of salt and red pepper flakes.
In a separate small mixing bowl, mix coconut milk, soy sauce, lime juice, peanut butter & jarred ginger. (Tip: If peanut butter is having trouble mixing, throw the mixture in the microwave for 10 second increments until easily mixable) Pour your Thai Sauce over your chicken in the crockpot.
Cook on low for 6-8 hours or high for 4-6, until chicken is cooked...
Chicken from Thai Crockpot Chicken (at least 2 cups)**
1 (8 oz) package of Udon Noodles, cooked and drained
1 tbsp. sesame oil
4-6 cups fresh spinach
½ cup low-sodium chicken broth
2 cloves garlic, finely chopped
½ cup green onions, chopped
2 tbsp. soy sauce
1 tbsp. honey
Sesame seeds, to garnish
Lime wedges, to garnish
Cook udon noodles per package instructions.
Heat sesame oil in a skillet over medium-low. Add garlic and briefly cook for 60 seconds or so. Add chicken broth, soy, and honey and bring to a light simmer and let reduce for 3 minutes. Add spinach and green onions. Cook for 2 minutes, until spinach is wilted.
Stir in chicken and noodles until evenly combined. Remove from heat, and serve immediately. Garnish with a sprinkle of sesames and fresh lime wedges. Enjoy!
Tips: Use your favorite hot...
2-3 cups macaroni noodles
3 cups of your favorite cheeses, either shredded or cut into small chunks
(I used Queso Blanco, shredded Mexican blend, & White Cheddar... bc that’s what I had)
3 tbsp. flour
3 tbsp. butter
1 cup low-fat milk
1 tsp. horseradish
1 tsp. onion powder
Salt and Pepper
Roma Tomatoes, thinly sliced, optional
For Crumbs:
3 tbsp. butter
Bread Crumbs
Preheat oven to 350*
Boil noodles per package instructions, drain, and set in your casserole dish.
While pasta is boiling, in another pot melt 3 tbsp. butter. Once melted, whisk in flour and keep it moving for a couple minutes until there are no lumps. Stir in milk, horseradish, onion powder, salt and pepper (about 1 tsp. salt and ½ tsp. pepper). Let simmer for 8-10 minutes, stirring often.
Add in ¾ of your cheese to your pot (the one with the milk mixture in it ;)) and quickly stir to evenly...
1 lb. chicken breast, tenders preferred
2 cups corn flake cereal, crushed
2 cups Italian bread crumbs
1 cup mayonnaise, preferably made with olive oil
¼ cup Frank’s Red Hot
3 eggs, beaten
Preheat oven to 375*
Set up three separate shallow bowls. In first, beat your 3 eggs. In second, mix your mayonnaise & Frank’s Red Hot sauce. In the third, evenly mix your crushed corn flakes & bread crumbs.
With each chicken tender, first dip in eggs, coat lightly with mayonnaise mixture, then coat with bread crumb/corn flake mixture. Place in lightly greased 9x13 baking dish. Repeat for each chicken tender.
Bake chicken tenders for 40 minutes at 375*. If using larger chicken breasts...
1 bell pepper, diced
1 small white or yellow onion, diced
3 stalks celery, diced
3 cloves garlic, finely chopped
1 tbsp. chili powder
3 tbsp. tomato paste
1 cup quinoa, uncooked
2 cups water
1 can garbanzo beans, drained and rinsed
1 can black beans, drained and rinsed
4 handfuls fresh spinach
Salt
Olive oil
Hot sauce, to serve
Shredded or crumbled cheese, optional, to serve
In a large saucepan, sauté bell pepper, onion, celery and garlic in olive oil over medium-low heat, until soft, 5ish minutes.
After vegetables softened, add in tomato paste, a few pinches of salt, chili powder, and beans. Using a spoon stir often to evenly distribute spice and paste.
Next, add quinoa and 2 cups water. Stir. Bring mixture up to a simmer. Reduce heat, cover, and let simmer for 20-25 minutes. After 20 minutes, give your pilaf a stir to help quinoa absorb remaining liquid.
Once...
2 cups whole-wheat flour
2 tsp. baking soda
½ cup all-natural sugar
¼ tsp. salt
1 tsp. jarred ginger
3 eggs, beaten
½ cup low-fat milk
½ cup plain Greek yogurt, [equal to 1 individual container]
1 tbsp. vanilla extract
¼ cup oil
2-3 cups shredded carrots, [equal to 3 bulk carrots]
½ cup raisins or currants
½ cup crushed pecans
2 tbsp. brown sugar
Preheat oven to 350*. Place muffin cups in muffin pan, lightly grease.
If using bulk carrots, grate carrots with a peeler or grater. If you want to hide the carrots (from children who “hate” them) then you can use a peeler and throw them in a food processor for a fine consistency. Set aside.
Mix dry ingredients together in a large mixing bowl [whole-wheat flour, baking soda, sugar, and salt]. In a separate medium mixing bowl, mix next 6 ingredients [ginger, eggs, milk, yogurt,...
1 lb. ground chicken
1 small white onion, chopped
1 ½ cup fresh, white mushrooms [equal to one 15 oz. container from produce section]
1 (6 oz.) can water chestnuts, sliced, drained
½ cup green onions, chopped [equal to 1 bunch]
3 cloves garlic, crushed
1 tsp. jarred ginger
2 tsp. salt
½ cup low-sodium soy sauce
2 tbsp. natural peanut butter
2 tbsp. sesame oil
2 tbsp. Frank’s Red Hot Sauce
2 tbsp. honey
1 head of lettuce, for cups
In a skillet, over medium heat, brown your ground chicken with the chopped onion. Stir occasionally for 4-5 minutes, until near done. Before chicken is done cooking, add in your mushrooms, water chestnuts, green onions, garlic, jarred ginger, and salt. Stir to incorporate ingredients together, and finish cooking until chicken is cooked through and mushrooms are soft and tender.
To prepare your own Special Sauce: (While vegetables are softening in your skillet), in a microwave-safe bowl add your...
1 lb. ground turkey [*see TIPS]
1 medium white onion, chopped
2 tbsp. olive oil
3 cloves garlic, crushed
2 bell peppers, seeded and chopped
1 tbsp. cumin
1 tbsp. chili powder
1 tsp. salt
½ cup quinoa, uncooked
½ cup coconut milk
1 cup low-sodium vegetable broth
1 (16 oz.) can chili beans, undrained
1 (16 oz.) can black beans, undrained
1 (16 oz.) can diced tomatoes, undrained
1 ½ tbsp. Thai chili paste**
1 bunch of green onions, sliced, to garnish
Plain Greek yogurt, to garnish
In a skillet, over medium heat, brown your ground turkey with your chopped onion. Stir occasionally to crumble turkey. Cook until turkey is no longer pink and cooked through.
Meanwhile, in a large saucepan, over medium-low heat, add olive oil, bell peppers, and crushed garlic. Briefly sauté until bell peppers begin to soften (2-4 minutes). Add seasonings [cumin, chili powder and salt] and briefly stir to coat veggies.
Add your remaining ingredients to the saucepan EXCEPT your garnishes [raw...
1 lb. ground turkey or beef
1 small white onion, minced
2 stalks celery, minced
1 green bell pepper, minced
3 cloves garlic, minced
½ cup ketchup
1 (6 oz.) can tomato paste
2 tbsp. brown sugar
1 tbsp. chili powder
3 tbsp. Worcestershire
3 tbsp. yellow mustard
1 tbsp. white vinegar
8 whole wheat buns
Roughly chop your white onion, celery, bell pepper and garlic. Place veggies in food processor and briefly blend to mince.
Brown your ground turkey or beef in a skillet with your minced vegetables.
Meanwhile, combine remaining ingredients (ketchup, tomato paste, brown sugar, chili powder, Worcestershire, mustard, and vinegar) in your crockpot.
Once meat is browned, pour off excess liquid and add (with vegetables) to your crockpot. Mix thoroughly.
Cook on low for 6-8 hours or high for 4-6 for...
1 lb. chicken breast, cut into bite-size pieces
2 bell peppers, seeded and chopped lengthwise
1 onion, sliced lengthwise
1 lime, juiced
1 (8 oz) can tomato sauce
1 (15 oz) can diced tomatoes
1 (4 oz) can green chilies
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. garlic salt
½ bunch of Cilantro leaves, chopped
Light sour cream
Preheat your oven to 400*
Combine sour cream and cilantro leaves. Set in refrigerator until ready to serve.
Slice your bell peppers and onion lengthwise (into matchsticks). Set aside.
Combine remaining ingredients (lime juice, tomato sauce, diced tomatoes, green chilies, chili powder, cumin, and garlic powder) and mix. Add in in your sliced vegetables and chicken strips and combine well.
**At this step, you can pour into your lightly greased baking dish and cook at 400* for 30 minutes OR...
4-6 bell peppers, the bigger the better
1 lb. turkey sausage, casings removed
1 cup brown rice
½ cup quinoa
1 medium onion, chopped
4 cloves garlic, crushed or chopped
4-6 stalks of kale, stems removed, chopped
½ cup breadcrumbs
1 (12 oz.) can diced tomatoes
1 lime, juiced
1 tbsp. chili powder
1 ½ tbsp. Cajun seasoning
2 tbsp. olive oil
¾ cup low-sodium broth
Preheat your oven to 400*
Bring water to a boil in your saucepan. Add in brown rice and cook at a boil for 10 minutes. Add in quinoa (with rice) and cook at a boil for an additional 10 minutes, until both grains are soft. Drain.
Cut tops off of bell peppers. Remove all seeds and white flesh from inside the pepper so it turns into a “cup”. If your pepper does not stand up on its own, trim the bottom so it can stand level. Be careful not to cut the inside of the pepper. Place pepper “cups” in a...
1-2 lb. lamb chops (I used lamb loin chops)
1 tsp. rosemary
1 tsp. salt
2 garlic cloves, crushed, optional
Pepper
For Quinoa Cakes:
1 cup quinoa, cooked
3 eggs, beaten
½ cup breadcrumbs
¼ cup scallions (green onions), chopped
½ cup golden raisins
1 tsp. rosemary
1 tsp. salt
1 tsp. chili powder
Pepper
For Stovetop Asparagus:
1 bundle of asparagus, ends trimmed
2 tbsp. butter
2 tbsp. balsamic vinegar
½ cup low-sodium stock, just to cover asparagus
For Lamb:
Rub your lamb with rosemary, garlic, salt, and pepper. Let sit at room temperature for at least a half hour before preparing.
If cooking stovetop, lightly grease your skillet. Cook for about 10-12 minutes on each side for a medium preparation (suggested).
If baking (suggested if you do not have a grill top), preheat oven to 375*. Bake for 40 minutes, turning once halfway through bake-time.
For Quinoa Cakes:
Cook quinoa per package instructions.
Once quinoa cooked, combine...
1-2 lb. Steak (Filet, Strip, Flank)
1 cup Quinoa
2 cups fresh Spinach
2 cloves garlic, crushed
¼ cup plain Greek yogurt
1 lemon, juiced
1 tbsp. mayonnaise
¼ cup fresh Parsley
1 tbsp. chili powder
1 (15 oz.) can Garbanzo beans
½ cup golden raisins
Goat Cheese, crumbled
Salt and Pepper
Olive Oil
First, rub your steak with salt and ground pepper. Let your steak reach room temperature. Heat grill to medium. Cook steak through until done to your preference.
Next, cook quinoa per package instructions. If cooking 1 cup quinoa: Bring 2 cups water to a light boil. Incorporate quinoa into boiling water, cover, and turn heat down to a simmer. Cook for approximately 15 minutes, until fluffy and water completely absorbed.
Meanwhile, prepare dressing. Combine Greek yogurt, lemon juice, mayonnaise...
1 cup dry brown or yellow lentils, rinsed
2 medium sweet potatoes, peeled and cut into ½-inch pieces
1 medium onion, chopped
1 jalapeno, chopped
3 cloves garlic, minced
3 cups low-sodium stock (vegetable or chicken work best)
1 (15 oz) can diced tomatoes, undrained
1 tbsp. curry powder
1 tsp. ginger
Olive Oil
Plain Greek Yogurt, to garnish
Crushed Red Pepper, to garnish
Naan, for side, [an Indian flatbread -- found at your local grocery]
SLOW-COOKER:
In your crockpot, combine lentils, sweet potatoes, onion, jalapeno, and garlic. Add broth, diced tomatoes (with juice), curry powder, and ginger. Cover and cook on low for 6-8 hours or on high for 4-6 hours.
Garnish with Greek yogurt or sour cream [to add creaminess], crushed red pepper to taste, and a side of Naan.
STOVETOP:
Preheat oven to 450* On a baking sheet, place your sweet potato pieces and spray with olive oil. Sprinkle with salt and pepper. Bake at 450* for...
Alaskan Salmon Filets, preferred
2 cups fresh blackberries
2 tbsp. low sodium soy sauce
½ tsp. jarred ginger
1 clove garlic, minced
Pinch of Salt and Pepper
For Mixed Green Salad:
2 cups greens, spinach, spring mix, 50/50 etc.
1 red bell pepper, seeded and chopped
Crumbled white cheese, goat cheese preferred
Extra blackberries
Preheat broiler. Line a baking sheet with foil. Set aside.
Rinse and dry blackberries. Place blackberries in a small mixing bowl and mash. It is okay to have a few blackberry chunks in there, but do the best you can do get a smooth consistency.
Add soy, jarred ginger, garlic, salt, and pepper to your blackberry mash and mix thoroughly. Set aside.
Place your salmon filet on your foil lined baking sheet. Spoon just enough blackberry glaze over salmon to cover the filet. Broil for 7-9...
2 cups old-fashioned oats
1 tsp. baking powder
¼ tsp. salt
1 ½ tsp. cinnamon
2 cups low-fat milk
2 eggs, beaten
2 tsp. pure vanilla extract
½ cup honey (see tips)
2 tbsp. butter, unsalted, melted
2 bananas, thinly sliced
2-3 cups of your favorite berries, raspberries, strawberries, blueberries, blackberries
Preheat your oven to 375* and lightly grease your baking dish.
In a medium mixing bowl, mix oats, baking powder, salt, and cinnamon.
In a separate mixing bowl, add milk, eggs, vanilla extract, honey, and melted butter. Stir until well combined.
Spread half of your berries & bananas on the bottom of your casserole dish. Add dry oat-mixture on top of fruit. Pour milk mixture overtop oats. Lastly, spread the remaining half of fruit overtop evenly.
Bake at 375* for 35-40...
1 lb. fresh brussel sprouts
2 tbsp. olive oil
1 shallot, minced
¼ cup honey mustard (Dijon or Brown mustard work also)
2 tbsp. red wine vinegar
2 tbsp. brown sugar
5 tbsp. water
½ salt
½ pepper
Cut of base of sprouts and discard. Cut sprouts into about 4 even pieces. Set aside.
Heat oil in a skillet over medium heat. Add shallots and sauté for about 2 minutes, until shallot begins to soften. Stir in sprouts, 3 tbsp. water, and salt. Stir to combine, reduce heat to medium-low, cover, and cook for 5 minutes.
Meanwhile, combine mustard, brown sugar, vinegar, and remaining water in a small bowl. Once sprouts have softened (after 5 minutes), pour mustard mixture onto sprouts and stir....
1 zucchini, cut into ½ - inch pieces
1 squash, cut into ½ - inch pieces
3 garlic cloves
½ cup olive oil
½ red onion, chopped
Combine all ingredients in your skillet. Heat skillet to medium and sauté until vegetables are tender (20-25 minutes)
2-3 bananas, mashed
2 cups whole wheat flour
2 tsp. baking powder
1 tsp. salt
½ tsp. cinnamon
½ tsp. nutmeg
2 cups low-fat milk (buttermilk or regular)
2 tbsp. oil (olive, canola, or vegetable)
2 eggs, well beaten
½ cup walnuts, crushed or halved, optional
Brown sugar
Mash bananas. Set aside.
In a medium mixing bowl, combine dry ingredients EXCEPT brown sugar and walnuts. [flour, baking powder, salt, cinnamon, and nutmeg.]
In another mixing bowl, beat eggs well (so with your whisk, break the yolk and try and beat it for an additional 1-2 minutes. Yes, your bicep/shoulder will probably start to burn ;) … but work through it.) Add in your milk and oil and mix well.
Incorporate the wet ingredients into the dry ingredients and mix thoroughly. For best...
2 slabs baby back ribs (will equal 5-7 lbs)
4-6 garlic cloves, chopped, divided
1-2 tsp. jarred ginger
2-3 cups low sodium broth (for ribs)
½ cup low sodium soy sauce
2 oranges, juiced, divided
1 onion, diced
1 green bell pepper, seeded and diced
1 can chili beans, undrained
1 can black beans, drained and rinsed
2 cups low sodium broth (for chili)
1 (4 oz) can green chilies
1 can diced tomatoes, undrained
1 tbsp. chili powder
1 tbsp. cumin
Plain Greek yogurt, to garnish
Cilantro, to garnish
Mexican Shredded Cheese, to garnish
To Prepare Ribs:
Cut your rib slabs to fit in your Crockpot. Rub raw ribs with salt, ginger, and half your chopped garlic. Place slabs in your Crockpot and pour about 2-3 cups broth, 1 cup water, ½ cup low sodium soy, and juice from 1 orange overtop. Cook your ribs on low 6-8 hours or high 4-6 hours. Rotate your ribs from bottom to top halfway through cook time.
Once ribs are complete, remove them from Crockpot and let rest/cool for 10 minutes or so. Remove rib meat from bones and set...
Garlic Tomato Shrimp (or Chicken):
1-2 lbs. shrimp, raw or frozen
½ (4 oz) can tomato paste
about ½ cup hot sauce (I used Frank’s Red Hot)
2 cloves garlic, crushed
½ lime, juiced
3 tbsp. olive oil
Pinch of salt
Mild Corn Salsa:
1 package frozen corn, thawed per package instructions
4-6 Roma tomatoes, seeded and chopped
1 lime, juiced
½ cup cilantro, chopped
Pinch of Cayenne, optional
1-2 tsp. salt, to taste
Seasoned Black Beans:
1 (16 oz) can black beans, undrained
1 garlic clove, crushed
½ lime, juiced
1/8 tsp. allspice
1 tbsp. chili powder
½ tsp. all-natural granulated sugar
Pinch of cayenne
1 tsp. salt
Cilantro-Lime Rice:
1-2 cups basmati rice
1 lime, juiced
½ cup cilantro
1-2 tsp. salt, to taste
To prepare Garlic-Tomato Shrimp:
In a medium mixing bowl, mix tomato paste, hot sauce, crushed garlic, olive oil, lime juice, and salt. Add in shrimp (thawed if using frozen) and stir to coat. Marinate in fridge (uncovered) for at least 30 minutes but no more than 2 hours.
Once ready to prepare, preheat oven to high broil. Cover baking sheet with aluminum foil and place marinated shrimp in an even layer on baking sheet.
Broil for 6-7 minutes, and shrimp will be ready to...
The Turkey – Step by Step
Butternut Squash Stuffing
Cranberry Walnut Relish
Sweet Potato Casserole
Red Skin Mashed Potatoes
Honey Braised Brussel Sprouts
Minted Corn
Pumpkin Cheesecake
Turkey Bacon Sandwiches - for leftovers
Spinach Dip - for while your guests wait
Savory Snack Mix
The Turkey – Step by Step
1. Pick your turkey. Most will choose a standard or All-Natural turkey.
2. If you are using a fresh turkey, skip to Step 3: The Brining Step. If you are using a frozen turkey, which is very common, leave the turkey in its wrapping and store in freezer until 3 days before the holiday. Once you are T-3 days, take the turkey out of freezer and thaw in refrigerator on a baking sheet (to catch juices.) Typically thawing will take two days (24 hours for approximately...
1 lb. ground turkey
3 garlic cloves, finely chopped
1 white or yellow onion, chopped
1 green bell pepper, chopped
1 tbsp. cumin
1 tbsp. chili powder
1 (4 oz.) can green chilies
1 regular size jar of your favorite salsa
1 (8 oz.) can tomato sauce
1 (15 oz.) can corn, drained and rinsed
2 (15 oz.) can black beans, drained and rinsed
1 cup Mexican blend cheese
Cilantro, chopped, to garnish
Plain Greek yogurt, to garnish
6-10 corn tortillas
Preheat oven to 350*
In a large saucepan, add your ground turkey, chopped onion, chopped bell pepper, and finely chopped garlic cloves. Cook, stirring occasionally, over medium heat, until ground turkey is totally browned. (Tip: Add olive oil if turkey seems dry)
Once browned, season with chili powder and cumin. Stir to incorporate spices.
Add green chilies, salsa, tomato sauce, black beans, and corn to your saucepan. Bring to a light boil and simmer for 10-15 minutes.
In a large baking pan (...
1 lb. chicken breast
2 cups fresh spinach
1 whole bulb garlic
2 Roma tomatoes, sliced
Salt and Pepper
Olive Oil
Aluminum Foil
Preheat oven to 350*. Line your baking sheet with foil. Set aside.
To Roast Garlic and Tomatoes: Slice the whole top off your bulb of garlic, therefore exposing all the cloves (see picture.) Wrap the outside of your garlic bulb with foil. Place on foil-lined baking sheet. Next, slice tomatoes and place on baking sheet, alongside garlic. Drizzle about 1 tbsp. olive oil inside the garlic bulb (it will absorb in 30 seconds or so) and drizzle a 2nd tablespoon of olive oil over tomatoes. Season with...
1 ½ cup whole-wheat flour
½ tsp. salt
1 cup all-natural granulated sugar
1 tsp. baking soda
½ cup applesauce, equal to 1 individual container
2 eggs, beaten
1 tbsp. balsamic vinegar
1 ¼ cup pumpkin puree
¾ tbsp. vanilla extract
½ cup olive oil
¼ cup water
½ tsp. nutmeg
½ tsp. allspice
1 tsp. cinnamon
about 2 tbsp. brown sugar
¾ cup walnuts, crumbled, optional
¾ cup raisins, optional
Preheat oven to 350* Lightly grease your loaf pan, set aside
In a large mixing bowl, combine flour, salt, sugar, baking soda.
In another mixing bowl, combine whisk eggs and applesauce. Add balsamic vinegar, pumpkin puree, vanilla, olive oil, water, nutmeg, allspice, and cinnamon. Stir until evenly combined.
Combine wet and dry ingredients and stir well with spoon until combined. If choosing to add walnuts and/or raisins, fold in once wet and dry ingredients are combined.
Pour batter...
6-8 graham crackers, roughly broken up
2/3 cup quick-cooking oats
6 tbsp. unsalted butter, melted
3 tbsp. brown sugar
2 (8 oz.) packages reduced-fat cream cheese
1/3 cup all-natural granulated sugar
1/3 cup Tessora Limoncello
2 tsp. vanilla extract
3 eggs
1 cup white chocolate chips [or 1 bar of white chocolate, broken into small chunks]
Preheat oven to 350*
In food processor, add your roughly broken up graham crackers, oats, and brown sugar. Blend until resembles smooth, fine crumbs. Add half your melted butter into the food processor and briefly pulse. Add remainder and repeat. Pulse until mixture resembles coarse crumbs.
In your ungreased pan (regular pie dish, 8x8, or circular cake pan) press your graham cracker crumbs to the bottom in an even layer and bake for 12 minutes at 350*. Remove from oven and set aside.
Meanwhile...
1 lb. ground turkey
¾ cup fresh parsley, about 1 small bunch, roughly chopped
1 onion, diced
3-4 cloves garlic, finely chopped
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. black pepper
Olive oil
1 egg, beaten
2 tbsp. olive oil
1 tsp. salt
2 (14 oz) cans Garbanzo beans, drained and rinsed
2 (14 oz) cans fire-roasted diced tomatoes, low sodium
2 cups low-sodium broth (chicken or vegetable)
1 cup water
1 cup carrots, chopped into ¼ - inch coins
1 cup white mushrooms
Plain Greek yogurt, to garnish
Preheat oven to 400*
In the largest skillet you can find, add chopped onion, garlic, chili powder, cumin, & pepper. Saute until soften, about 5 minutes, and remove HALF your sautéed onions to use in your meatballs.
To prepare meatballs: Mix 1 lb. of ground turkey, fresh parsley (reserving a bit for garnish), egg, olive oil, salt, and HALF your sautéed onions. Form small meatballs with your hands and transfer to a baking sheet. Bake at 400* for 25-30 minutes.
To prepare stew: In...
1 lb fresh sugar snap peas
1 bell pepper, seeded and chopped
2 tbsp. unsalted butter
2 tbsp. low-sodium soy sauce
½ tsp. pepper
½ tsp. salt
2 tbsp. sesame seeds
In a skillet, melt butter over medium heat. Sauté peas and bell pepper in melted butter until tender, about 7-9 minutes.
Stir in soy sauce, sesame seeds, salt and pepper. Heat through for an additional minute and serve immediately.
1 lb. chicken tenders, cooked, roughly shredded
2 tbsp. butter
1 or 2 apple, cut into ¼-inch pieces (I used Gala bc it is what I had)
3 celery stalks, diced
1 cup shredded carrots, roughly chopped
1 white onion, diced
1 tsp. jarred ginger
2 cloves garlic, chopped
½ cup mango chutney
1 ½ cup low-sodium chicken broth
2 tbsp. flour, preferably whole wheat
Salt & pepper
Olive oil
Brown, Basmati, or Jasmine rice, cooked per package instructions
Cook rice per package instructions. Set aside.
Cook chicken tenders how you prefer, shred, and set aside.
In a large skillet, over medium heat, melt your 2 tbsp. butter and add roughly 2 tbsp. olive oil. Add apples, celery, carrots, onion, ginger, garlic, & curry powder. Season with salt and pepper and stir to combine; let cook until softened, 7-10 minutes, over medium heat, stirring often.
Once vegetables have softened, add roughly shredded chicken, mango chutney,...
1 (46 oz.) can or bottle tomato juice
1 tbsp. all-natural granulated sugar
2 tbsp. olive oil
2-3 ribs celery, cut into small chunks
2 cloves garlic, crushed or finely chopped
1 cucumber, peeled and cut into small chunks
½ cup red onion, cut into small chunks
2 sweet bell peppers, cut into small chunks
Dash of hot sauce, to taste
Pepper, to taste (a few good pinches was just right)
½ cup fresh herbs, basil or cilantro work best, roughly chopped
Chop up your fresh vegetables (celery, garlic, cucumber, onion, and bell peppers) into nice and small chunks (see picture).
In a large mixing bowl, mix your tomato juice, sugar, olive oil, and dash of hot sauce. Add in roughly chopped fresh herbs (basil or cilantro). Stir until well combined.
Mix your tomato soup with your fresh vegetables and season with pepper to taste.
Enjoy!
Tips: Watermelon is a great addition to this recipe. Puree watermelon chunks and add into recipe with...
Yukon Gold potatoes, peeled and sliced into 1/8-inch coins
2 tbsp. butter, preferably unsalted
1 ½ tsp. dried thyme (2 tbsp. thyme if using fresh)
1 yellow onion, chopped
2 cloves garlic, crushed or chopped
2 ½ cup low-sodium chicken broth
½ cup Parmesan cheese, grated
½ cup Mozzarella cheese, shredded
4 tbsp. scallions, chopped (equals 1 bunch chopped)
Salt and Pepper
Nonstick cooking spray
Preheat oven to 400*
Melt 2 tbsp. butter in your skillet. Add onion, garlic, and thyme. Saute and stir frequently until onion is soft.
Add sliced potatoes, chicken broth, 1 ½ tsp. salt, and pepper to skillet. Bring up to a boil using high heat. Reduce to a simmer (low to medium heat), cook, stirring occasionally, until potatoes are tender, about 15 minutes.
With tongs or a slotted spoon, arrange HALF your potato mixture in a greased baking dish. (Therefore leaving most of chicken broth in...
4 filet white fish, preferably cod (halibut or tilapia will work too)
1 head cabbage, thinly sliced
6-8 radishes, thinly sliced
1 green apple, thinly sliced
1 sweet bell pepper, thinly sliced
1 grapefruit, peeled and cut into small pieces, optional
1 cucumber, thinly sliced
½ cup sunflower seeds (My secret weapon!)
1 lemon, juiced
1 ½ tbsp. all-natural granulated sugar
1 tsp. salt
a generous 1/3 cup mayonnaise, preferably made with olive oil
Lemon wedges, to garnish
Pepper, to taste
Preheat your oven to 375*.
Cover a baking sheet with foil. Place white fish filets on foil-covered baking sheet and season them with salt and pepper. Depending on size and quantity, bake your fish filets for 12-20 minutes at 375* (I baked one medium filet for 13 minutes.)
Place your thinly sliced cabbage, radishes, green apple, sweet bell pepper, grapefruit, cucumber & sunflower seeds in the biggest mixing bowl you can find. Mix gently with your hands. Sprinkle lemon juice, sugar, and...
2 zucchini, sliced into coins
2 yellow squash, sliced into coins
5 cloves garlic, minced or crushed
¼ to ½ cup olive oil
1 tsp. salt
Aluminum Foil
Slice zucchini and squash so they resemble coins. Combine olive oil, minced garlic, and salt. [Place garlic in food processor and pulse briefly if you like, for ideal texture.]
Create a foil “boat” for your zucchini and squash to sit in on the grill. (See picture) Place your zucchini and squash slices in foil-boat, drizzle olive oil mixture overtop evenly, and place foil pouch right on your grill [preferably top rack].
Let this heat through and cook (just hanging out on the grill) while you are...
1 lb. chicken breast
For Marinade:
2 limes, juiced
2 garlic cloves, crushed or chopped
1 ½ tsp. salt
3-4 tbsp. honey or agave nectar
½ cup barbeque sauce (your favorite)
To marinate: In a resealable, plastic bag, place raw chicken breasts. Add in ingredients for marinade (lime juice, garlic, salt, and honey.) Seal bag and evenly coat your chicken breasts. Refrigerate. Marinate at least overnight.
When ready to serve, heat your grill to medium. You’ll need your marinated chicken and ½ cup of barbeque sauce (with a grill brush). Lay raw, marinated chicken breast straight on the grill. Brush with barbeque sauce. Close lid and let cook for 3-5 minutes then flip....
1 bag coleslaw mix (or thinly slice 1 head of cabbage)
3 Granny Smith apples, thinly sliced
½ cup walnuts, crumbled
3 tbsp. fresh parsley, roughly chopped
½ cup Poppyseed dressing (see tips)
¼ cup olive oil
¼ cup grapeseed oil (see tips)
3 cloves garlic, minced
1 lemon, juiced
Salt, to taste (about 1-2 tsp.)
In a medium-mixing bowl, combine coleslaw mix, chopped parsley, and walnuts. Mix and set aside.
To prepare coleslaw dressing, in a small mixing bowl, combine Poppyseed, olive oil, grapeseed oil, garlic cloves, juice from 1 lemon, and salt to taste.
Before serving, thinly slice your Granny Smith apples and arrange overtop coleslaw mix. Pour dressing over coleslaw mix, gently combine, and serve!
Tips: To marinate flavors, you can pour the dressing over the coleslaw-salad mix hours before ready to...
4-5 medium avocados
2 limes, juiced
¾ cup fresh basil, chopped
1 tsp. salt
Peel, pit, and roughly chop avocados. Place all avocados together in a bowl and mash. Immediately add lime juice to mashed avocados, to prevent browning. Mix in chopped fresh basil and salt.
Taste your guacamole and if it seems like it needs a bit more flavor, add a touch of salt. Keep tasting until you get it just right!
Enjoy with your favorite tortilla chips or on top of your delicious burger (see Homemade Burger) recipe.
1 lb. ground meat [turkey, beef, bison, chicken]
1 bell pepper, minced
1 onion, minced
2 cloves garlic, minced
1 egg, beaten
½ cup bread crumbs
½ cup Parmesan cheese
2 tbsp. Worcestershire sauce
1 tsp. salt
1 tsp. pepper
In a food processor, place your roughly chopped bell pepper, onion, and garlic. Pulse briefly. (If you’d like to omit this step, you can just finely chop your vegetables instead of using food processor)
In a medium mixing bowl, combine all ingredients [ground meat, minced bell pepper, onion, and garlic, beaten egg, bread crumbs, Parmesan cheese, Worcestershire, salt and pepper.] Combine well with your hands.
Form patties out of ground meat mixture. Typically, 1 lb. of meat makes 4-6 burger...
4-6 lb. whole chicken
1 lemon, cut into wedges
2 cloves garlic, roughly chopped
½ cup fresh parsley leaves, roughly chopped
2-3 tbsp. butter, melted
For dry brine:
3 tbsp. salt
1 tbsp. all-natural granulated sugar
1 tbsp. black pepper
Root Vegetables to roast:
1 butternut squash, cut into 1-in chunks
1 white onion, chopped into matchsticks
2 parsnips, cut into ¼-inch slices
COOKING VIDEO AVAILABLE: See tips for details
NIGHT BEFORE ROASTING CHICKEN:
To brine your chicken: Unwrap chicken, over sink. Rinse with cold water, inside and out, and pat dry. Mix 3 tbsp. salt, 1 tbsp. sugar, and 1 tbsp. black pepper. Using pan you will use to roast the chicken, place chicken in center and rub dry-brine-mixture all over the surface. Refrigerate, uncovered, overnight.
DAY OF YOUR ROAST:
Preheat oven to 425*3Remove chicken from oven and let it reach room temperature. Melt...
4-6 husks of corn on the cob
3 tbsp. butter
In a medium to large saucepan, bring water to a boil.
Clean up corn on the cob, so the husk is totally removed. Rinse with cold water.
Break the corn in half. Grip corn on each end (give it some elbow grease) and the corn should break in half. If not, use a sharp knife and draw a circle around corn. Then try to break in half again and it should work!
Melt butter in boiling water. Add corn-halves and cover. Let boil for 15-20 minutes. When you uncover your corn, you'll smell a...
1 lb. chicken breast
For Marinade:
1 lime, juiced
2 cloves garlic, crushed or chopped
1 ½ tsp. salt
1 tbsp. honey or agave nectar
For Honey-Lime Glaze:
3 tbsp. low-sodium soy sauce
1 clove garlic, crushed`
1 tbsp. honey
½ lime, juiced
To marinate: In a resealable, plastic bag, place raw chicken breasts. Add in ingredients for marinade (lime juice, garlic, salt, and honey.) Seal bag and evenly coat your chicken breasts. Refrigerate. Marinate at least overnight.
When ready to serve, cook chicken per your preference (Grilling for 4-5 minutes one each side or baking at 400* for 45-60 minutes are my preferences.) While chicken is cooking through, in a small saucepan over low heat, add all your Honey-Lime Glaze ingredients (soy,...
1 lb. lump crab
½ cup scallion, chopped
1 bell pepper, seeded and finely chopped
2 eggs, beaten
1 ½ tbsp. Dijon mustard
1-2 tsp. hot sauce (I used Frank’s Red Hot)
½ lemon, juiced (reserve other ½ for garnish)
1-2 tsp. Old Bay seasoning (or any crab boil seasoning)
1 tsp. Cajun seasoning
1 ½ tsp. Wocestershire
1 cup bread crumbs, divided
½ tsp. salt
Ground Pepper
Non-stick cooking spray
*See recipe content for Ingredients/Recipes for Smarter Tarter & Stovetop Asparagus
Preheat your oven to 400*. Coat a baking sheet with non-stick cooking spray. Set aside.
Chop your scallion, bell pepper, and lump crab into fine pieces. Set aside.
In your medium mixing bowl, whisk two eggs. Add in Dijon mustard, hot sauce, lemon juice, Old Bay & Cajun seasoning, Wocestershire, ½ cup bread crumbs, salt and pepper. Mix well. Add your chopped crab, bell pepper, and scallion to the mixing bowl and mix until evenly incorporated.
In a shallow dish, add your remaining ½ cup of...
2-4 white fish filets, halibut, tilapia, cod etc.
Salt and Pepper
Cooking Spray
1 (16 oz) can diced pineapple, in real juice OR fresh pineapple
2 garlic cloves, roughly chopped
½ cup cilantro, chopped
½ red onion, chopped
1 tsp. salt
½ lime, juiced, other half reserved for garnish
Tortillas, corn or flour
Tomatoes, to garnish
Iceberg Lettuce, to garnish
Avocados, to garnish
Lime wedges, to garnish
Rub your white fish with salt and pepper. Coat a skillet with cooking spray. Over medium heat, cook your white fish until it is cooked through flakey (5-7 minutes). At this step, you can also broil your fish on a foil-lined baking sheet until cooked through and flakey. It is okay if your fish falls apart, as we are serving them in a taco.
To make Pineapple Salsa: Drain, rinse, and dry your pineapple. Roughly chop into small 1/4-inch pieces. Set aside. In a food processor, add your roughly...
1 lb. chicken breast, cut into bite-size pieces
3-4 cups low-sodium chicken broth
1 bag frozen peas, thawed
1 ½ cup carrots, chopped
1 small white onion, chopped
2 sweet potatoes, peeled, cut into 1-inch chunks
1 ½ cup low-fat milk
2/3 cup whole wheat all-purpose flour
½ cup fresh parsley, chopped
1 tbsp. curry powder
2 tsp. salt
2 tsp. pepper
Puff Pastry Crust, thawed
Preheat your oven to 400*
In a large saucepan, bring your 3-4 cups chicken broth to a boil. Add in your peas, carrots, onion, sweet potatoes. Cover and simmer for 10 minutes. Incorporate your chicken pieces to the saucepan, cover, and simmer for an additional 6-8 minutes, until chicken is cooked through. With a slotted spoon [a spoon w holes in it, see picture], remove veggies/potatoes/chicken from the broth into a medium bowl. Set aside. (Leave chicken broth in saucepan on stove.)
In a medium...
1 lb. shrimp, deveined and tails removed
1 container fresh mushrooms, roughly chopped
4 garlic cloves, crushed or chopped
Basil, fresh, roughly chopped
Mint, fresh, roughly chopped
Orange, zested
¼ cup slivered almonds
I (28 oz.) can San Marzano tomatoes, drained
¼ cup Parmesan cheese
½ lemon, juiced
Salt and Pepper
Fettuccine or Bucatini noodles
Olive oil
In a saucepan, cook noodles per package instructions. Set aside.
In a saucepan, over medium heat, sauté shrimp with 2 cloves crushed garlic and a couple tablespoons of olive oil. Shrimps cook pretty quickly, so once cooked through (about 3-5 minutes on each side) remove from skillet into medium bowl. Set aside.
To the same (or another) skillet, over medium heat, add a couple more tablespoons of olive oil, roughly chopped mushrooms, salt and pepper. Saute mushrooms until soft and tender, about...
1 lb. ground turkey
1 bell pepper, seeded and chopped
3 garlic cloves, crushed
2 cups fresh spinach, roughly chopped
1 large egg, beaten
½ cup breadcrumbs
¼ cup Parmesan cheese
1 tbsp. chili powder
1 tsp. salt
Honey Mustard, to garnish
Avocado, to garnish
White Cheese slices, to garnish
1 bag shredded lettuce
¾ cup All-Natural Light Coleslaw Dressing OR Light Poppyseed Dressing
1 can (4-8 oz) pineapple tidbits, drained
1 can (4-8 oz.) mandarin oranges, drained
½ cup walnuts, crumbled
To prepare Gourmet Turkey Burgers:
In a medium-size mixing bowl, place your ground turkey. Add in all ingredients EXCEPT garnishes [turkey, bell pepper, garlic, spinach, egg, breadcrumbs, parmesan, chili powder and salt.] Combine thoroughly.
Form meat-mixture into one big patty and divide into 4-6 even sections. Form each section into a burger patty. [Tip: Make the center of your patty thinner than the rim, to ensure it is cooked through.]
Grilling? Place patties on foil, and grill at medium-...
8 small jalapenos, seeded and cut in ½ lengthwise
½ cup part-skim shredded cheddar cheese
¼ cup reduced-fat cream cheese (about ½ a stick)
1 tbsp. reduced fat mayonnaise
2 tsp. chili powder
1 tsp. cumin
1 egg, beaten
1 cup Cornflakes, crumbled
Preheat oven to 350*
Coat your baking sheet with cooking spray. In a medium bowl, soften your cream cheese at 10 second increments 2 should do it] in the microwave. Once soft enough to stir, add in shredded cheese, mayonnaise, cumin, and chili powder. Mix well and set aside.
Cut peppers in half (lengthwise) and remove seeds. Fill peppers with cheese mixture.
In a shallow dish, beat 1 egg. In a 2nd shallow dish, crumble corn flakes. Dip peppers individually in egg then roll it in the cornflake...
5-10 lb. ham, bone-in
½ cup honey
¼ cup brown sugar
1 (28 oz.) can pineapple rings, undrained, rings and juice seperated
1 orange, juiced
Aluminum foil
Preheat your oven to 350*
Score your ham: With a knife, make cuts into the fatty side of the ham, about ½-inch apart and ½-inch deep. Therefore, creating diamond pattern across the meat. Scoring your ham is done so the fat will crisp up. I do not like to remove the fat from the ham before roasting as it adds flavor and keeps the meat moist.
In a roasting pan, place your scored ham with fatty side UP (as you do not want the lean side to dry out.) Pour your ½ cup honey directly on the ham and rub...
4 Rib Slabs
1 ½ cup low sodium beef broth
3 cloves garlic, minced
¾ tsp. jarred ginger
¾ cup low sodium soy
1 lemon, juiced
½ -1 cup your favorite barbeque sauce
Salt and Pepper
Rub your rib slabs with minced garlic, jarred ginger, salt and pepper.
Place slabs comfortably in your crockpot. Pour soy sauce and beef broth overtop. Squeeze lemon overtop. Drizzle with your favorite barbeque sauce.
Cook on high for 4-6 hours or low for 6-8 hours.
To serve, drizzle with a bit more sauce from your crockpot and enjoy! I served my Asian Barbeque Ribs with Macaroni and Cheese and Strawberry Salad.
1 bag red potatoes (about 1 to 2 lbs.)
¼ cup dijon mustard (your favorite mustard will work too)
¼ tsp. paprika
½ tsp. thyme
2 tbsp. red wine vinegar
2 tbsp. olive oil
Salt and Pepper
Preheat your oven to 400*
Cut potatoes into 4 even pieces. Spread evenly on a 9x13 baking dish. Set aside.
In a small bowl, mix together mustard, paprika, thyme, red wine vinegar, olive oil, salt, and pepper. Combine well. Pour your mustard mixture overtop your potatoes and coat potatoes (with your hands).
Bake at 400* for 25-30 minutes. Half way through cook time, give your baking dish a shake to slightly toss your potatoes and ensure they do not stick to the bottom.
1 lb. skirt steak
½ cup Greek Yogurt
½ cup Mayonaisse (made w Olive Oil preferably)
1 tsp. cumin
1 tsp. chili powder
½ tsp. paprika
1 green bell pepper, chopped
Lettuce greens (Watercress, Bibb, or Romaine), chopped
Tomato, sliced
Onion, thinly sliced
Feta Cheese
Pita
Heat grill to medium heat. Cook steak through until done to your preference.
Meanwhile, combine chopped lettuce and bell pepper. Set aside.
To make dressing, combine Greek yogurt, mayonnaise, spices [cumin, chili powder, and paprika].
Once cooking your steak is complete, slice into strips.
Lastly, assemble your gyro. You can toss the lettuce with your creamy dressing, top with sliced tomatoes and onion, place steak strips on top, and sprinkle with Feta cheese.
Tips: Sub chicken or shrimp in...
1-2 lb. chicken breast, cubed
2 red bell peppers, cubed
1 pineapple, cubed
½ cup low-sodium soy sauce
½ cup orange juice
3 garlic cloves, minced
3 tbsp. sesame oil
1 tsp. jarred ginger
2 tbsp. white vinegar
First, soak your skewers in water for at least 20 minutes. This will keep them from burning.
Next, cut your chicken breast, bell pepper, and pineapple into cubes that will fit nicely on your skewers.
Combine the remaining ingredients in a Ziploc bag (soy, orange juice, garlic, sesame oil, ginger, and vinegar.) Place your chicken, bell pepper, and pineapple in the marinade bag and combine thoroughly. Let marinate in the fridge for 20 minutes – 48 hours (marinating overnight is best.) ...
1-2 lb. Steak (I used Strip Steak)
1 cup olive oil dressing or marinade
Vine-Ripe Tomatoes
Red Bell Pepper
White Mushrooms
1 red onion
Salt and Pepper
First, soak your skewers in water for at least 20 minutes. This will keep them from burning.
Cut bell pepper and onion into 1-inch squares. Combine whole mushrooms, bell pepper, and onion. Pour marinade over vegetables and let sit on your counter or fridge for 20 minutes – 24 hours.
An hour before preparing, let strip steak get to room temperature. Season with salt and pepper.
Prepare kebabs creatively by alternating vegetables and steak.
Preheat oven to 400*. Line a baking sheet with...
