anatomie recipe guide · recipes’for’health’ aguide!for!quality!healthy!eating!...
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Recipes for Health A guide for quality healthy eating
Jason Martinelli, President/CEO 100 W. Liberty Street, Suite 190, Reno, Nevada 89501
[email protected] (775) 322-‐2422 -‐ office (775) 857-‐7355 -‐ cell
www.anatomiereno.com
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Recipe Index
Index 2. Recipe Index
Smoothies/Juices/Breakfast 3. Blueberry-‐‑Mint Smoothie; Strawberry-‐‑Coconut Smoothie 4. Green Lemonade; Mean Green Juice 5. Muesli Cereal; Cardamom Quinoa Porridge 6. Banana-‐‑Oat Pancakes
Salads/Wraps 7. Fruit Salad with Avocado 8. Shaved Asparagus and Cannellini Bean Salad 9. Antioxidant Arugula Salad with Apples, Blueberries, and Walnuts 10. Roasted Beets on Greens 11. Sesame Kale Salad 12. Roasted Vegetables and Quinoa Salad 13. Antioxidant Shrimp Salad 14. Grilled Shrimp and Avocado Salad with Cilantro Lime Vinaigrette 15. Sashimi Tuna Salad 16. Moroccan Chicken Salad 17. Southwestern Chicken, Black Bean, Corn, and Quinoa Salad 18. Healthy Lettuce Wraps; Turkey Roll Ups
Soups/Chilis 19. Creamy Broccoli Soup 20. Creamy Broccoli-‐‑White Bean Soup 21. White Bean Soup with Rosemary 22. Red Lentil and Sweet Potato Stew 23. Slow Cooker New Mexican Stew 24. White Bean Chicken Chili 25. Turkey Posole
Vegetables/Sides 26. Loaded Quinoa Bowls 27. Cauliflower “Rice” Stir Fry 28. Cauliflower Rice; Marvelously Mashed Cauliflower 29. Stuffed Peppers with Turkey and Vegetables; Roasted Vegetables 30. Spring Vegetable Ragout
Mains 31. Zesty Halibut in Soy-‐‑Ginger Dressing 32. Seared Salmon with Orange Glaze 33. Fresh Ginger Garlic Asian Tilapia 34. Parsley and Dill Snapper Fillets 35. Grilled Chicken with Curried Couscous, Spinach, and Mango 36. Lemon Grass Chicken and Quinoa 37. Braised Chicken Thighs
Snacks 38. Spiced Cashew Cream and Fruit; Roasted Spiced Pumpkin Seeds 39. Coconut Trail Mix; Kale Chips
Other 40. Examples of Meal Plans
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Blueberry-‐‑Mint Smoothie Makes 1 Serving Ingredients: • 1 cup fresh blueberries (if not available use frozen) • ½ avocado • ½ orange • ½ cup fresh mint leaves • 1 teaspoon lemon juice • ½ cup water
Preparation: Blend blueberries, avocado, orange juice, mint, lemon juice, and water until smooth.
Strawberry-‐‑Coconut Smoothie Makes 1 Serving Ingredients: • 1 cup slightly thawed frozen strawberries
(if not available use frozen) • 1 banana • 2 tablespoons light coconut milk • 1 teaspoon lemon juice • ¾ cup water Preparation: Blend strawberries, banana, coconut milk, lemon juice, and water until smooth.
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Green Lemonade Makes 1 Serving Ingredients: • ½ lemon, chopped • 2 cups baby spinach • 1 cucumber, chopped • 2 sweet apples, cored and chopped
Preparation: Press lemon, spinach, cucumber, and apples through a juice extractor. Stir and serve immediately.
Mean Green Juice Makes 1-‐‑2 Servings Ingredients: • 1 cucumber • 4 celery stalks • 2 apples • 6-‐‑8 leaves kale • ½ lemon, peeled • 1 tablespoon ginger, peeled
Preparation: Press cucumber, celery, apples, kale, lemon, and ginger through a juice extractor. Stir and serve immediately.
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Muesli Cereal Makes 1 Serving Ingredients: • ¼ cup rolled oats • ¼ cup mixed dried fruit, coarsely chopped • ½ cup unsweetened almond milk • 1 tablespoon chopped nuts, such as almond,
pistachio, or walnut • 1 tablespoon toasted seeds, such as pumpkin,
sesame, or sunflower
Preparation: Soak oats and dried fruit in 2/3 cup water in the refrigerator overnight. Drain water. To serve, add almond milk and top with nuts and seeds.
Cardamom Quinoa Porridge Makes 2 Servings Ingredients: • ½ cup rinsed quinoa • 1 ¾ cup unsweetened almond milk, divided • ½ cup water • ½ teaspoon vanilla extract • ¼ teaspoon coarse salt • ¼ teaspoon ground cardamom • 1 pear, sliced and divided • 4 tablespoons toasted sliced almonds, divided
Preparation:
In a saucepan, bring quinoa, ¾ cup almond milk, water, vanilla, salt, and cardamom to a boil. Reduce heat and simmer, covered, until liquid is absorbed, 15 minutes. Remove from heat and let rest five minutes, then fluff with a fork.
For each serving, top ½ cup quinoa with ½ cup almond milk, ½ sliced pear, and 2 tablespoons almonds. Refrigerate cooked quinoa in an airtight container up to 3 days.
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Banana-‐‑Oat Pancakes Makes 2 Servings Ingredients: • ½ mashed banana • ½ cup unsweetened almond milk • 3 tablespoons flaxmeal • 4 teaspoons coconut oil, divided • ½ cup oat flour • ½ cup unsweetened shredded coconut • Juice of 1 orange (¼ cup) • ½ teaspoon baking powder • ½ teaspoon ground cinnamon • Pinch coarse salt • Orange segments for serving • Honey or agave nectar for serving Preparation: In a bowl, combine banana, almond milk, flaxmeal, and 2 teaspoons oil and let stand until thick, about 10 minutes.
Whisk in oat flour, coconut, orange juice, baking powder, cinnamon, and a pinch salt. (Batter will be thick.)
Heat 2 teaspoons oil in a cast-‐‑iron skillet over medium heat. Working in batches, spoon in ¼ cup batter and flatten into 3-‐‑inch rounds with a spatula. Cook until golden, flipping once, about 6 minutes per side. Serve with orange segments and honey or agave nectar.
Refrigerate pancakes in an airtight container up to three days.
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Fruit Salad with Avocado Makes 1 Serving Ingredients: • Avocado cubes • Pink grapefruit segments • Blackberries • Walnuts
Preparation: Combine avocado cubes with pink grapefruit segments, blackberries, and walnuts in a bowl.
Salad Dressing Ingredients: • 3 parts olive oil • 2 parts lemon juice • 1-‐‑2 teaspoons Dijon mustard • Salt and pepper to taste • 1 garlic clove, minced
Preparation: Add ingredients to a jar and shake well. Refrigerate for up to 1 week.
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Shaved Asparagus and Cannellini Bean Salad Makes 10 Servings Hands-‐‑on time: 25 minutes Total time: 25 minutes Ingredients: • 2 bunches fresh asparagus (about 1 pound each), *tender parts only • 1 tablespoon olive oil • 1 medium red onion, thinly sliced • 2 (15 ounce) cans BPA-‐‑free cannellini beans, drained and rinsed well • Juice of ½ orange (2 tablespoons) • Juice of 1 lemon (2 tablespoons) • 1 tablespoon champagne vinegar • ½ cup chopped pine nuts or pistachios (2 ounces), lightly toasted • ½ cup shaved Pecorino Romano or Parmesan cheese (2 ounces) • ¼ cup slivered basil (optional) • Sea salt and fresh ground black pepper, to taste Preparation: Hold each spear of asparagus by its thick stem and lay it down on a cutting board. Using a vegetable peeler, shave asparagus into long ribbons. Place ribbons in a large bowl and discard remaining stems. (NOTE: You should be left with about 1 pound shaved asparagus.) Drizzle oil over asparagus and toss to coat. Add onion, beans, orange and lemon juices, and vinegar. Toss to combine. Fold in walnuts, cheese and basil. Season with salt and pepper. This salad can be served immediately or prepared in advance; chill, covered, for 4 to 6 hours *To find the tender parts of an asparagus stem, hold one end in each hand and bend in half until it breaks in half. Discard the end and keep the tip. The ends are very fibrous.
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Antioxidant Arugula Salad with Apples, Blueberries, and Walnuts Makes 6-‐‑8 Servings Ingredients: • ½ cup Balsamic vinegar • ½ cup Walnut oil • 3 tablespoons Champagne vinegar or white wine vinegar • 8 cups Arugula • 2 Red Delicious or Fuji apples, unpeeled, cored, thinly sliced • 1 cup Blueberries • 1 cup Toasted Walnuts halves • 1 cup Red beans or Kidney beans (Optional for an added antioxidant) Preparation: Boil balsamic vinegar in small saucepan over medium-‐‑high heat until syrupy and reduced to ¼ cup, about 4 minutes. Whisk oil and Champagne vinegar in bowl. Season with salt and pepper. (Can be made 4 hours ahead. Keep at room temperature. Rewarm balsamic syrup before using. Re-‐‑whisk vinaigrette before using.) Toss arugula, apples, blueberries, beans and walnuts in large bowl with enough vinaigrette to coat. Season salad with salt and pepper. Mound salad in center of each plate. Drizzle balsamic syrup around salads.
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Roasted Beets on Greens Makes 4 Servings Ingredients: • 2 bunches beets, trimmed • 3 tablespoons extra-‐‑virgin olive oil • Juice of 1 lemon • 2 teaspoons honey • 1 clove garlic, minced • 1 teaspoon fennel seeds • 1 teaspoon caraway seeds • Coarse salt and freshly ground black pepper • 4 cups baby spinach, divided • 1 cup fresh parsley leaves, divided • Red onion, sliced thin
Preparation: Preheat oven to 400 degrees.
Wrap beets in foil and roast until tender, about 1 hour. Let cool, then peel and dice.
Whisk together olive oil, lemon juice, honey, garlic, and fennel and caraway seeds. Season with salt and pepper. Toss with beets.
For each serving, toss 1 cup dressed beets with 1 cup spinach and ¼ cup parsley. Season with salt and pepper and top with onion. Refrigerate marinated beets in an airtight container up to three days.
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Sesame Kale Salad Makes 2 Servings Ingredients: • 1 tablespoon extra-‐‑virgin olive oil • 1 tablespoon rice vinegar • 1 tablespoon orange juice • 1 tablespoon lemon juice • 1 teaspoon freshly grated ginger • 1 teaspoon honey • Coarse salt and freshly ground black pepper • 1 cup kale, thinly sliced • 1 cup Napa cabbage, thinly sliced • 1 carrot, peeled and coarsely grated • ½ cup cooked quinoa • 2 tablespoons red onion, finely diced • 1 teaspoon toasted sesame seeds Preparation: In a small bowl, whisk together oil, vinegar, juices, ginger, and honey. Season with salt and pepper. In a medium bowl, toss kale, cabbage, carrot, quinoa, red onion, and sesame seeds. Drizzle with dressing and season with salt and pepper. Serve immediately.
Slice greens and cook quinoa and store separately for up to 2 days. Toss with dressing before serving.
Option: Add grilled chicken (chopped or shredded) for protein or to make a meal.
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Roasted Vegetables and Quinoa Salad Makes 2 Servings Ingredients: • 3 cups butternut squash, diced • 2 cups Brussels sprouts, trimmed and halved • 2 tablespoons melted coconut or extra-‐‑virgin olive oil • Coarse salt and freshly ground black pepper • 1 teaspoon smoked paprika • 1 clove garlic • 2 tablespoons tahini • 3 tablespoons apple cider vinegar • 2 tablespoons extra-‐‑virgin olive oil • 2 tablespoons water • ¼ cup fresh chives, chopped • ¼ cup fresh parsley, chopped • ¼ cup fresh cilantro, chopped • 1 cup cooked quinoa • 2 ½ cups baby spinach, divided Preparation: Preheat oven to 425 degrees.
On a rimmed baking sheet, toss squash and brussels sprouts with 2 tablespoons melted coconut or extra-‐‑virgin olive oil and season with salt and paprika. Roast, rotating pan, until golden and tender, 25 to 30 minutes.
Make sauce: Pulse garlic, tahini, vinegar, 2 tablespoons olive oil, water, chives, parsley, and cilantro in a food processor until smooth. Season with salt and pepper.
In a large bowl, toss roasted vegetables with quinoa and 2 tablespoons sauce.
For each serving, toss with 1 ¼ cups spinach and adjust seasoning.
Refrigerate mixture and sauce in separate airtight containers up to three days.
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Antioxidant Shrimp Salad With Lemon-‐‑Rosemary Grilled Shrimp and Lemon-‐‑Lime Olive Oil Dressing Makes 4 Servings Ingredients: For Salad: • 1 head romaine lettuce, trimmed and torn into pieces • Small bunch arugula, torn into pieces • ½ cup fresh flat-‐‑leaf parsley, chopped • 6 fresh basil leaves, chopped • 1 carrot, thinly sliced crosswise • 1 stalk celery, thinly sliced crosswise • ¼ cup radish sprouts or pea shoots • 1 bulb fennel, trimmed and thinly sliced crosswise • 1 teaspoon ground flaxseeds For Dressing: • Juice and zest from 1 lemon • Juice and zest from 1 lime • ¼ cup extra-‐‑virgin olive oil • ¼ teaspoon sea salt • ¼ teaspoon freshly ground white pepper
Whisk all ingredients together in a large bowl; let stand 10 minutes before using. For Shrimp: • 1 pound large shrimp, peeled and deveined • 2 tablespoons extra-‐‑virgin olive oil • 1 clove garlic, thinly sliced • 1 tablespoon plus 1 teaspoon fresh rosemary, chopped • Juice and zest from 1 lemon • Coarse sea salt • Freshly ground white pepper Shrimp Preparation: In a large bowl, combine shrimp, 1 tablespoon olive oil, garlic, 1 tablespoon rosemary, and half of the lemon zest; season with salt and pepper. Toss to coat. Preheat grill pan over medium-‐‑high heat. Place shrimp on pan and cook, turning once, until cooked through, about 1 minute per side. Transfer shrimp to a serving platter and drizzle with remaining olive oil and lemon juice. Sprinkle with remaining teaspoon rosemary and lemon zest; serve immediately. Salad Preparation: Combine lettuce, arugula, parsley, basil, carrot, celery, radish sprouts, fennel, and flaxseeds in a large bowl. Drizzle with enough dressing to lightly coat. Toss to combine.
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Grilled Shrimp and Avocado Salad with Cilantro Lime Vinaigrette Makes 4 Servings Vinaigrette Ingredients: • ¼ cup lime juice • 1 teaspoon lime zest • 2 teaspoons spicy brown mustard • 2 tablespoons olive oil • ½ teaspoon cayenne pepper • ½ teaspoon soy sauce • Salt and Pepper to taste
Vinaigrette Preparation: Whisk all of the above ingredients together and set aside for flavors to blend. Meanwhile, gather your remaining ingredients: Salad Ingredients: • ¼ cup cilantro, diced • 2 large ripe avocados • 1 medium ripe tomato • 2 green onions, thinly sliced • 1 bag of the largest cleaned, peeled, tail-‐‑off shrimp you can find, defrosted (You can buy un-‐‑
cooked if you wish to grill the shrimp or pre-‐‑cooked if you just want to defrost and add them to the mix.)
Preparation: Chop avocados and tomato into small pieces. Strain the vinaigrette to remove lime zest and then stir in the cilantro. Mix all ingredients together and toss with dressing.
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Sashimi Tuna Salad Makes 4-‐‑6 Servings Ingredients: • 8 ounces tuna, diced small • 8 ounces baby greens • 4 ounces grape tomatoes, halved • 4 ounces cucumbers, diced • 3 ounces edamame beans • 2 avocados, diced • 1 teaspoon toasted sesame seeds • 2 tablespoons wasabi peas • 2 ounces ginger miso vinaigrette (recipe below)
Ginger Miso Vinaigrette Ingredients: • 1 tablespoon miso paste • 2 tablespoons rice vinegar • 1 teaspoon salt • ¼ cup tamari sauce • 1 pinch cayenne pepper • 1 tablespoon pickled ginger • 1 cup canola oil
Mix all ingredients well Preparation: Combine all ingredients in a large bowl and drizzle with vinaigrette.
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Moroccan Chicken Salad Makes 6 Servings Ingredients: • 1 ½ cups Vegenaise • 2 teaspoons grainy mustard • 1 tablespoon freshly squeezed lime juice (1 lime) • 1 tablespoon curry powder (1 tablespoon more to taste) • ½ teaspoon salt • ½ teaspoon freshly grated lime zest • 2 tablespoons fresh cilantro, chopped • 2 cups roasted chicken or leftover boiled, diced (rotisserie chicken is great) • 1 small celery stalk, diced • ½ cup chopped roasted salted cashews • ¼ cup jicama, diced • ½ cup apple, diced and peeled (Fuji) • 3 or 4 scallions, white part only, chopped • 12 romaine lettuce leaves
Preparation: In a large bowl, combine the yogurt, mustard, lime juice, curry powder, salt, lime zest, and cilantro. Whisk well to combine. Add the chicken, celery, cashews, jicama, apples and scallions and mix thoroughly. Add more curry powder, salt, and pepper to taste. Add 1-‐‑3 tablespoons of water to thin, as needed.
Serve over the romaine lettuce leaves. Or chop the lettuce and mix it into the salad.
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Southwestern Chicken, Black Bean, Corn and Quinoa Salad Makes 8 Servings Ingredients: • 6 servings of Quinoa, cooked per package directions • ½ large onion, chopped (about ¾ cup) • ¾ cup corn (either cut off the cob or you can substitute the frozen grilled corn from T. Joes) • 1 (15 ounce) can black beans, drained and rinsed • 1 pint cherry tomatoes, quartered • 2 cups grilled chicken breast, shredded or cubed • 1 teaspoon ground cumin • ½ teaspoon chili powder • Juice of 2 to 3 limes (about 4 to 6 tablespoons) • 3 ounces feta cheese, crumbled (about ¾ cup) (optional) • 1/3 cup fresh cilantro leaves • 1 Avocado, cubed Preparation: Remove the quinoa from the heat and let it rest, covered, for approximately 10 minutes. HEAT 1-‐‑2 tablespoons olive oil in a large skillet on medium heat. Add the onion and cook, stirring occasionally, until soft and lightly browned, about 6 minutes. Add the corn and cook 2 minutes, then add the beans and cook until heated through, about 2 minutes. Transfer to a large bowl. Add the quinoa, tomatoes, chicken (if using), cumin, chili powder, and lime juice to taste and stir gently to combine. Stir in the feta and cilantro and season to taste with salt and freshly ground black pepper. Top with avocado and enjoy! This will keep for several days in the refrigerator and makes a great next-‐‑day lunch. Note: Also, great without the Quinoa.
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Healthy Lettuce Wraps Ingredients: • 2 tablespoons olive oil • 1 garlic clove, minced • ½ small onion, finely chopped • ½ pound ground turkey • 1-‐‑2 tablespoons fresh cilantro • ½ cup carrots, julienned or shredded • 2 tablespoons lime juice • ½ tablespoon fresh ginger, sliced • 1 teaspoon cumin • 1 teaspoon salt • 1/8 cup almonds, crushed • 1 head iceberg, bib or romaine lettuce
Preparation: Heat onions and garlic in olive oil until translucent. Add ground turkey and cook thoroughly. Add remaining ingredients, except for the carrots and cook for 5 minutes. Serve in a bowl. Add a spoonful of meat mixture and a sprinkle of carrots to the middle of a lettuce cup. Wrap, eat and enjoy.
Turkey Roll Ups Ingredients: • 2-‐‑3 slices of organic nitrite free turkey breast • Avocado cubed • Onions, diced • Red peppers, diced
Preparation: Lie out turkey slices, add vegetables, drizzle with olive oil and roll turkey up like a burrito.
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Creamy Broccoli Soup Makes 4 Servings Ingredients: • 1 tablespoon coconut or extra-‐‑virgin olive oil,
plus more for drizzling • 1 medium yellow onion, diced • 2 cloves garlic, minced • ¼ teaspoon red pepper flakes • 4 cups vegetable Broth • 1 head broccoli, trimmed and chopped (6 cups) • 3 cups baby spinach • 1 avocado, chopped, plus more for garnish • Coarse salt and freshly ground black pepper Preparation: Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 2 minutes. Season with salt and pepper. Remove from heat, stir in spinach, and let cool slightly.
Transfer soup to blend and puree with avocado. Adjust seasoning. Garnish with avocado and a drizzle of olive oil. Refrigerate soup in an airtight container up to 3 days.
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Creamy Broccoli-‐‑White Bean Soup Makes 4 Servings Ingredients: • 1 head broccoli (1 pound), cut into florets, stems thinly sliced • 2 tablespoons extra-‐‑virgin olive oil • 1 yellow onion, diced • 2 garlic cloves, thinly sliced • 1 (15 ounce) can cannellini beans, drained • 2 ½ cups vegetable stock • Kosher salt and freshly ground black pepper • 1 tablespoon pine nuts, toasted
Preparation: Steam broccoli florets and stems until tender and bright green, about 3 minutes. Let cool slightly. Reserve ½ cup florets for garnish.
Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 minutes. Add beans and stock and bring mixture to a simmer. Remove from heat and add broccoli; puree in batches in a blender until smooth. Season to taste with salt and pepper. Garnish each bowl with broccoli florets, and toasted pine nuts.
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White Bean Soup with Rosemary Makes 6 Servings Ingredients: • 1 ½ cups (10 ½ ounce) dried small white (navy) Beans
or 1 (15 ounce) can small white (navy) Beans • 3 tablespoons olive oil • 1 yellow onion, finely chopped • 1 carrot, peeled and finely chopped • 2 cloves garlic, minced • 1 teaspoon fresh rosemary, minced • 7 cups chicken stock (best) or vegetable stock or water • Salt and freshly ground pepper • 1 tablespoon fresh parsley, chopped
Preparation: Pick over and discard any damaged beans or stones. Rinse the beans. Place in a bowl, add plenty of water to cover and soak for about 8 hours. Or use 1 (15 ounce) can of small white (navy) beans, drained and rinsed.
In a large soup pot over medium heat, warm the olive oil. Add the onion, carrot and celery and sauté, stirring, until the vegetables are soft, about 10 minutes.
Add the garlic and rosemary and continue to sauté for 3 minutes. Add the drained beans and the stock or water. Bring to a boil, reduce the heat to low and simmer gently, uncovered, until tender, 1-‐‑1 ½ hours. Remove from the heat and let cool slightly.
Place one-‐‑third of the bean mixture in a blender or in a food processor fitted with the metal blade or blend half the soup in the pot with a hand blender. Puree until smooth. Return the puree to the soup and reheat gently. Season to taste with salt and pepper.
Ladle the soup into individual bowls. Garnish with parsley and serve immediately.
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Red Lentil and Sweet Potato Stew Makes 4 Servings Ingredients: • 2 tablespoons coconut or extra-‐‑virgin olive oil • 1 teaspoon ground cumin • 1 teaspoon ground turmeric • 1 tablespoon curry powder • 1 large onion, diced • Coarse salt and freshly ground black pepper • 4 cloves garlic, minced • 2 tablespoons fresh ginger, minced • 2 sweet potatoes, peeled and diced • 1 red bell pepper, diced (stemmed, seeded) • 1 ½ cups red lentils, rinsed • 6 cups vegetable broth • Fresh cilantro, chopped Preparation: Heat oil in a large pot over medium heat. Cook cumin, turmeric and curry powder until fragrant, about 1 to 2 minutes. Add onion with a few pinches salt, and cook, stirring, until tender, about 6 minutes. Add garlic and ginger and cook, stirring, until tender, about 2 minutes. Add sweet potatoes and bell pepper and cook 1 minute.
Add lentils and vegetable broth. Bring to a boil, then reduce heat and simmer until lentils are tender, 20 to 25 minutes. Season with salt and pepper. Top with cilantro before serving.
Refrigerate stew in an airtight container up to 3 days.
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Slow Cooker New Mexican Stew Ingredients: • 1 pound fresh ground turkey or chicken breast • 1 onion, diced • 4 cloves garlic, minced • 1 teaspoon cumin • 1 teaspoon chili powder, hot or mild • 1 ½ cups butternut squash, peeled and diced • 2 large yams or sweet potatoes, peeled and diced • 3 medium carrots, chopped • 1 cup roasted green chilies chopped, mild or hot • 1 quart chicken broth (gluten free) • Sea salt and ground pepper to taste
Preparation: Turn on your slow cooker to high (for 2 hours) or low (for 5 hours). Brown the ground turkey in a skillet and pour off any fat. Add the turkey to the slow cooker. Add the remaining ingredients, stir to combine. Before serving, stir in the juice of one lime and 2-‐‑3 tablespoons of fresh chopped cilantro. If need more liquid, add more broth, heat through.
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White Bean Chicken Chili Makes 8 Servings Ingredients: • ¼ cup coconut oil • 1 1/3 cups chopped onion • 1 large green bell pepper, chopped • 6 garlic cloves, minced • 2 ¼ pounds skinless boneless chicken thighs, cut into ½ inch cubes • 3 ½ tablespoons chili powder • 2 tablespoons tomato paste • 1 tablespoon ground cumin • 1 tablespoon dried oregano • 2 (15 ounce) cans white beans, drained, juices reserved • 2 (15 ounce) cans diced tomatoes in juice • ½ cup chopped fresh cilantro Preparation: Heat coconut oil in heavy large pot over medium-‐‑high heat. Add onion, bell pepper, and garlic; sauté until vegetables begin to soften, about 5 minutes. Add chicken; sprinkle with salt and pepper. Sauté until chicken is no longer pink outside, about 5 minutes. Mix in chili powder, tomato paste, cumin, and oregano. Add beans, 1 cup reserved bean juices, and canned tomatoes. Simmer until chicken is cooked through and chili is thickened, about 25 minutes. If chili is too thick, add more bean juices by tablespoonful’s to thin. Season chili to taste with salt and pepper. Mix in cilantro and serve.
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Turkey Posole Ingredients: • 3 tablespoons olive oil • 2 yellow onions, cubed • 2 fresh poblano chile peppers seeded and cut into ½ inch strips • 2 cloves garlic, minced • 1 ½ quarts chicken or turkey broth (gluten free) • 4 cups cubed cooked turkey • 1 (4 ounce) can shopped green chile peppers • 2 cans cannellini beans, drained and rinsed • 1 can black beans, drained and rinsed • 1 tablespoon chile powder • 2 tablespoons ground cumin • 2 tablespoons dried oregano • Water • Salt and pepper to taste
Preparation: In a large dutch oven, heat oil over medium heat. Cook onions and poblano chilies until soft. Stir in the garlic and cook for one or two minutes. Season with chili powder, cumin and oregano. Stir in broth, cubed turkey, canned green chile peppers and beans. Stir in water if more liquid is needed to just cover the ingredients. Bring to a boil, and then reduce heat to low and cover. Simmer, stirring occasionally, for about an hour to blend flavors. You can garnish with shredded cabbage and squeeze of lime juice.
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Loaded Quinoa Bowls Great for packed lunches or a quick dinner you can largely prepare ahead of time for a busy weeknight. Makes 2 Servings Hands-‐‑on time: 15 minutes Total time: 30 minutes Ingredients: • ½ cup quinoa • 8 thin spears asparagus, trimmed and chopped (about 1 ½ cups) • ½ cup radish or red bell pepper, thinly sliced • 1 cup BPA-‐‑free canned chickpeas, drained and rinsed (ex. Eden Organic Garbanzo Beans) • ¼ cup fresh lemon juice • Zest of ½ lemon • ¼ cup fresh cilantro and/or parsley, chopped • ¼ cup crumbled low-‐‑fat feta cheese • 1 tablespoon sliced raw unsalted almonds • 1 ½ teaspoon extra-‐‑virgin olive oil • Sea salt and fresh ground black pepper, to taste
Preparation: Begin to cook quinoa according to package instructions. During the last minute of cooking, add asparagus and cover. Remove from heat and set aside, covered, for 15 minutes. Fluff with a fork and let cool to room temperature, about 15 minutes.
Add radish, chickpeas, lemon juice, herbs, cheese, almonds and oil. Toss to combine and season with salt and pepper.
Make Ahead Tip: Prepare quinoa and asparagus in advance to save even more time! All you have to do when dinnertime approaches is combine cooked quinoa with veggies, herbs, cheese and nuts!
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Cauliflower “Rice” Stir Fry Serves 2 Ingredients: • 1 tablespoon coconut or extra-‐‑virgin olive oil • 2 cups cauliflower florets • 2 tablespoons coconut or extra-‐‑virgin olive oil,
divided • 1 red onion, sliced and divided • 4 cloves garlic, minced and divided • Coarse salt • ¼ cup vegetable broth • 1 tablespoon minced fresh ginger • 1 small red chile, thinly sliced • 2 cups broccoli florets • 1 large carrot, julienned • ½ red bell pepper, diced, stemmed and seeded • Juice of ½ lemon • 2 tablespoons shelled pumpkin seeds • 2 tablespoons fresh cilantro leaves Preparation: Pulse cauliflower florets in a food processor until finely chopped.
Heat 1 tablespoon oil in a large skillet over medium heat. Add ½ sliced red onion and 2 minced cloves garlic and cook, stirring, until tender, about 6 minutes. Add cauliflower and season with coarse salt. Stir in vegetable broth and steam, covered, until broth has evaporated and cauliflower is tender, about 6 minutes. Transfer to a bowl and cover.
Wipe pan and heat 1 tablespoon oil over medium-‐‑high heat. Add ½ sliced red onion and cook, stirring, until tender, about 5 minutes. Add 2 minced cloves garlic, ginger, and chile and cook 1 minute. Add broccoli florets, carrot, and bell pepper and cook, stirring, until tender, about 5 minutes. Season with salt. Remove from heat and add lemon juice.
For each serving, top cauliflower with vegetables and sprinkle with 1 tablespoon pumpkin seeds and 1 tablespoon cilantro.
Refrigerate in an airtight container up to two days.
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Cauliflower Rice Ingredients: • 4 tablespoons olive oil • 1 medium onion, diced • 1 cup celery, finely diced • 1 head cauliflower, trimmed and coarsely chopped • ¼ teaspoon Celtic sea salt
Preparation: In a large skillet, heat olive oil over medium heat. Sauté onion over medium heat for 10 minutes, until soft. Add celery to skillet and sauté for 5 minutes. Meanwhile, place cauliflower in a food processor with the “S” blade and process until the texture of rice. Add the cauliflower to the skillet, cover and cook 5-‐‑10 minutes, until soft, and then add salt.
Marvelously Mashed Cauliflower Ingredients: • 1 medium head of cauliflower, cut into florets • 1 cup purified water • 2 garlic cloves, minced • 1 teaspoon fresh chives, chopped • ½ teaspoon fresh parsley, chopped
Preparation: In a medium pot, place cauliflower with water and bring to a boil. Reduce heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl and mash. Blend in garlic, chives, onion powder, parsley and broth with the mashed cauliflower. Serve hot.
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Stuffed Peppers with Turkey and Vegetables Ingredients: • 2 tablespoons olive oil • 2 cups chicken broth (gluten free) • 2 medium onions, minced (1 cup) • 2 ribs celery, minced (½ cup) • 1 tablespoon ground cumin • 1 (10 ounce) package frozen organic chopped spinach, thawed and squeezed dry • 1 (15 ounce) can black beans, rinsed and drained • ½ pound ground turkey breast • 3 large carrots, grated (1 ½ cups) • 4 large red bell peppers, halved lengthwise
Preparation: Preheat oven to 350 degrees. Heat oil in saucepan over medium heat. Add ground turkey and sauté until just past pink stage. Drain turkey. Add onion celery and cook 5 minutes. Add cumin and garlic, sauté 1 minute. Stir in spinach and ¼ cup chicken broth, cook 5 minutes or until liquid is mostly evaporated. Stir in beans, carrots, turkey and 2 cups chicken broth. Cover and simmer for about 10 minutes. Pour two cups of chicken broth (gluten free) into bottom of a baking dish. Fill each bell pepper half with a heaping ¾ cup of filling and place in the baking dish. Cover with foil and bake for 1 hour. Let stand 5 minutes. Transfer stuffed peppers to serving plates. You can drizzle each pepper with the remaining pan juices if desired. These freeze very well.
Roasted Vegetables Ingredients: A variety of vegetables can be used in this recipe, just cut them to a similar size. Suggested vegetables are: • Butternut squash • Sweet potatoes • Eggplant • Onions
• Brussels sprouts • Carrots • Asparagus • Beets
Preparation: Preheat oven to 400 degrees. Place the chopped veggies on a baking sheet. Coat with olive oil, salt and pepper and bake until veggies are tender (about 15-‐‑20 minutes). These are good at room temperature as well as hot. You can also do these on the grill.
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Spring Vegetable Ragout Makes 4 Servings Ingredients: • 3 medium leeks, white and pale-‐‑green parts only,
halved lengthwise and thinly sliced into half moons (about 2 cups)
• 1 tablespoon extra-‐‑virgin olive oil • 1 teaspoon kosher salt • 12 ounces asparagus, trimmed and cut into 1-‐‑inch pieces
(about 2 ½ cups) • 1 cup water • 6 ounces sugar snap peas, cut into 1-‐‑inch pieces (about 1 ½ cups) • 8 radishes, quartered • 1 teaspoon Dijon mustard • 1 tablespoon unsalted butter • 1 tablespoon minced fresh herbs, such as chives and tarragon
Preparation: Soak leeks in cold water for 5 minutes; lift out and drain. Repeat until no grit remains on bottom of bowl. Set aside.
Heat oil in a large skillet over medium-‐‑high heat. Add leeks and salt and sauté until leeks are tender, about 2 minutes. Stir in asparagus, then water. Simmer covered for 2 minutes. Add snap peas and radishes, cover, and simmer for 2 minutes more.
Stir in mustard until well combined, then swirl in butter and herbs. Serve immediately.
Option: Add one ear fresh corn, cut off the cob into the sauté with the peas. Serve with roasted chicken or grilled herbed chicken.
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Zesty Halibut in Soy-‐‑Ginger Dressing Makes 4 Servings Ingredients: • 1 (2 pound) skin-‐‑on halibut fillet, rinsed and patted dry • 1 green bell pepper, seeded and cut lengthwise into long, thin strips • 1 red bell pepper, seeded and cut lengthwise into long, thin strips • 1 yellow bell pepper, seeded and cut lengthwise into long, thin strips • 1 medium onion, thinly sliced • 1 tablespoon grated fresh ginger • 2 teaspoons soy sauce • Juice of ½ orange (¼ cup) • 1 tablespoon finely grated orange zest • 2 scallions (dark green part only), chopped, for garnish
Preparation: Preheat oven to 425 degrees. Put the fish in a baking dish and top with the bell peppers, onion, ginger, and soy sauce. Drizzle the orange juice over the fish and sprinkle the zest evenly over it; cover the dish tightly with parchment paper. Bake for 15 minutes, or until the fish is cooked through. Using two large spatulas, transfer the fish to a serving platter, pour the juices from the baking dish over the top, and garnish with the scallions. Antioxidant Tip: Tangy and crunchy, bell peppers come in a rainbow of colors. They are packed with vitamins C and A, two antioxidants that work together to neutralize free radicals. Their content of beta-‐‑carotene, the vitamin A precursor, supports vision health and skin regeneration. Among many beneficial vitamins, peppers contain vitamin B6, folic acid, and fiber—all helpful for protection against hardening of the arteries and heart disease.
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Seared Salmon with Orange Glaze Ingredients: • 6 (6 ounce) salmon fillets • 1 tablespoon sesame oil • 3 teaspoons low-‐‑sodium soy sauce • ¼ cup white wine • Juice of 1 orange (1/2 cup) • 1 teaspoon orange zest • 3 tablespoons sherry • ½ teaspoon grated fresh ginger • 2 slices orange Preparation: Preheat oven to 400 degrees.
Sear the fish fillets in the sesame oil in a large, very hot skillet for 1 minute on each side. You should hear the fish sizzle. Remove fillets from the heat and transfer them to a glass baking dish or baking pan.
Drizzle the soy sauce and the wine over them and bake them for 10 minutes. Remove them from the oven.
Meanwhile, heat the juice from orange, zest, sherry, and ginger, together in a small saucepan over medium-‐‑high heat until reduced by half. Add the orange slices, and stir once or twice, until the sauce becomes thick.
Remove from heat, drizzle the sauce over the fish, and serve. Searing Tips: Searing meat or fish is a way to lock in the juices by exposing it to very high temperature. The correct way to sear is in a hot skillet or on a grill, for a very short amount of time, then slowly finish cooking in the oven. *Be careful not to get the skillet too hot too fast or the oil will burn. If you want to serve this dish for lunch, serve half of a fillet with a side of salad. Ono or Opah works beautifully with this recipe as an alternative to salmon. *Put the oil in a second before fish.
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Fresh Ginger Garlic Asian Tilapia A great way to get your extra ginger during the cold season! Makes 2 Servings Ingredients: • 1 pound tilapia fillets • Kosher salt and freshly ground pepper • 3 garlic cloves, peeled and smashed • 1 inch fresh ginger, grated, about 1 tablespoon • 1 jalapeño pepper, chopped (optional) • 1/3 cup cilantro leaves, chopped • ¼ cup white wine (chicken stock or water can be substituted in place of the wine) • 2 tablespoons soy sauce • 1 teaspoon sesame oil • Scallions, chopped for an optional garnish • Extra cilantro, to garnish Preparation: Preheat oven to 475 degrees. Pat the fish dry, season lightly with salt and pepper, and lay in a 9x9-‐‑inch or 8x8-‐‑inch ceramic or glass baking dish. Put the garlic, grated ginger, chopped jalapeño, and cilantro in a small food processor with the white wine, soy sauce, and sesame oil. Whir until blended. Pour the sauce over the fish, rubbing it in a little. Bake for 8 to 10 minutes, or until the fish flakes easily and is cooked through. It will be very moist. Serve immediately over sautéed vegetables such as bock choy, an Asian slaw and garnish with the additional scallions and cilantro.
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Parsley and Dill Snapper Fillets Ingredients: • 1 pound of red snapper or fish of your choice • ½ cup vegetable broth (gluten free) • 2 tablespoons parsley, minced • 1 tablespoon shallots, minced • 1 tablespoon fresh dill • ¼ cup lemon juice
Preparation Preheat oven to 300 degrees.
Arrange fish in the center of a baking dish; add broth, parsley, shallots, and dill. Place dish in the oven and roast until fish is opaque in the center or to desired doneness. Transfer fish to a serving dish. Add the lemon juice to the pan drippings and pour over fish.
Fish and Veggies in Parchment Ingredients: • Fish filet of your choice • Variety of vegetables cut into similar small slices • Olive oil • Lemon slices • Salt and Pepper • Parchment paper
Preparation: Preheat oven to 350 degrees. Cut parchment paper 3 times the size of the filet. Place fillet in the center of the parchment paper. Top the filet with veggie slices and lemon slices. Add salt and pepper to taste. Drizzle with olive oil. Bring the two narrow sides of the paper up to the center. Roll paper down. Roll other two edges and secure with a paper clip. Place on a baking sheet and place in a 350-‐‑degree oven until fish is done, time will vary with the thickness of the filet. Be careful, the paper clips will be hot!
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Grilled Chicken with Curried Quinoa, Spinach, and Mango Makes 4 Servings Ingredients: • 4 tablespoons plus 1 teaspoon extra-‐‑virgin olive oil • 1 tablespoon shallot, thinly sliced • 1 teaspoon curry powder • 3 tablespoons white balsamic vinegar • Kosher salt and freshly ground black pepper • 4 boneless, skinless chicken breast halves (6 to 7 ounces each) • 1 cup quinoa • 1 small firm-‐‑ripe mango, cut into 1/2-‐‑inch dice • ¼ cup slivered almonds, toasted • 1 tablespoon fresh flat-‐‑leaf parsley, finely chopped • 2 ounces baby spinach (2 lightly packed cups)
Preparation: Prepare a medium 375 degrees gas or charcoal grill fire. Heat 1 tablespoon of the olive oil in an 8-‐‑inch skillet over low heat. Add the shallot and cook, stirring, until translucent, about 1 minute. Add the curry powder and cook, stirring, until fragrant, about 15 seconds. Stir in the vinegar and 3 tablespoons of the olive oil. Remove from the heat and season to taste with salt and pepper. Coat the chicken with 1 tablespoon of the olive oil and season with ¼ teaspoon salt and a few grinds of pepper. Grill the chicken, flipping once, until well marked and cooked through (165°F), 10 to 12 minutes. Transfer to a plate and let rest. Meanwhile, cook the quinoa according to the package instructions. Let stand a few minutes and then fluff with a fork. Toss with 3 tablespoons of the vinaigrette, the mango, almonds, and parsley. Season to taste with salt and pepper. Toss the spinach with just enough of the vinaigrette to coat lightly. Divide the quinoa among 4 plates. Top with the spinach, the chicken, and a drizzle of the remaining vinaigrette.
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Lemongrass Chicken with Quinoa Makes 4-‐‑6 Servings Ingredients: • 3 medium shallots, roughly chopped • 2 stalks fresh lemongrass (tough outer leaves removed) • 1 piece ginger (about 1 ½ inches), peeled • ¼ cup plus 5 teaspoons coconut oil, divided • ¼ cup fresh lime juice • 1 tablespoon tamari (or soy sauce) • 2 tablespoons light brown sugar • 1 ½ teaspoons sea salt, plus more to taste • 1 teaspoon freshly ground black pepper • 1 teaspoon ground coriander • 4 boneless, skinless organic chicken breasts (about 5 ounces each) • ¾ cup red quinoa • 1 ½ cups chicken broth (or stock) • Vegetable oil cooking spray • 1 pound fresh sugar snap peas, strings removed • 1 red bell pepper, cored, seeded, and thinly sliced • 2 tablespoons fresh mint, chopped Preparation: Marinade: Puree shallots, lemongrass, ginger, ¼ cup oil, lime juice, tamari, sugar, sea salt, pepper, and coriander in a blender until smooth. Place chicken in a baking dish and spoon on marinade, rubbing it on all sides. Cover; chill ½ to 2 hours. Heat 2 teaspoons oil in a medium saucepan over medium-‐‑high heat. Cook quinoa until toasted, 3 to 4 minutes. Add broth; bring to a boil. Cover, reduce heat to medium-‐‑low and simmer until quinoa absorbs liquid, about 20 minutes. Turn off heat; let sit, covered, until ready to serve. Heat a grill pan or skillet over high heat; coat with cooking spray. Cook chicken, turning once, for 4 minutes. Reduce heat to medium. Cook, turning once, until a meat thermometer reads 165 degrees, 10 to 12 minutes. Remove chicken; let rest two minutes. Slice each breast on the diagonal into ½ inch pieces. Heat remaining 1 tablespoon oil in a large skillet over medium-‐‑high heat. Cook sugar peas and peppers until crisp-‐‑tender, about 3 minutes. Season with salt and pepper. Turn off heat. Add mint and toss. Divide quinoa among 4 plates. Top each with 1 sliced chicken breast and ¼ of the vegetables.
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Braised Chicken Thighs Ingredients: • 6 boneless or bone in chicken thighs, seasoned with salt and pepper • 2 cups organic chicken broth • Olive oil
Preparation: Sauté the chicken in a deep skillet until brown on both sides. Add chicken stock and reduce heat. When stock is at a low simmer, cover and cook for 20 minutes. These freeze well.
Grilled Lamb Chops with Cinnamon and Coriander Ingredients: • 1 pound of lamb chops • 2 tablespoons filtered water • 1 tablespoon ground cinnamon • 1 tablespoon ground coriander
Preparation: Preheat grill or boiler. Brush lamb with filtered water and rub with cinnamon and coriander. Grill over medium heat, turning once until done.
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Spiced Cashew Cream with Fruit Makes 2 Servings Ingredients: • ½ cup raw cashews • ½ teaspoon cinnamon • 1 teaspoon honey • Coarse salt • Apple or pear slices
Preparation: Soak raw cashews in ½ cup hot water for 30 minutes. Transfer to a blender with cinnamon and honey, blend until smooth. Season with salt and serve with apple or pear slices.
Refrigerate in an airtight container up to 1 week.
Roasted Spiced Pumpkin Seeds Makes 4 Servings Ingredients: • 1 cup shelled pumpkin seeds • 2 tablespoons lime juice (1 lime) • 1 teaspoon chili powder • Coarse salt Preparation: Preheat oven to 350 degrees. On a baking sheet, toss pumpkin seeds, lime juice, and chili powder. Season with salt. Bake, stirring once, until golden, 18 to 20 minutes. Store in an airtight container up to two weeks.
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Coconut Trail Mix Serves 8 Ingredients: • ½ cup shelled pistachios • ½ cup unsweetened dried apricots, chopped • ½ cup toasted unsweetened coconut flakes • ½ cup toasted almonds, chopped
Preparation: Combine pistachios, apricots, coconut, and almonds in a bowl. Store in an airtight container up to two weeks.
Kale Chips Ingredients: • Kale leaves • Olive oil • Salt and pepper
Preparation: Preheat oven to 350 degrees.
Cut the ribs out of the Kale leaves. Place leaves on a baking sheet, rub with olive oil, and add salt and pepper. Place in 350 degrees oven for 20 minutes. The kale will be very crisp and delicious!
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Examples of Meal Plans
Breakfast • Turkey Roll Ups with Fruit • Chicken and Vegetables of your Choice • Avocado with Turkey Bacon (nitrite and gluten free) • Hummus with Celery, Carrots, Jicama, Zucchini, Cucumbers, etc. • Turkey Sausage Patties (gluten free) with fruit
Snacks • Fresh Berries or Fruit with a Handful of Nuts • Almond or Cashew Butter on Apples, Celery, Jicama, Bananas • Avocado drizzled with Lemon Juice and Olive Oil • Skinny Crisps-‐‑Plain Jane or Onion (found at Whole Foods or skinnycrisps.com)
Lunch/Dinner • Salmon on a Bed of Fresh Greens • Grilled Chicken Salad • Stuffed Peppers with Turkey and Vegetables • Turkey Posole • Halibut and Veggies in a Pouch • Chicken Thighs with Steamed Veggies • Turkey Breast with Roasted Sweet Potatoes and Butternut Squash • Grilled Lamb Chops with Kale Chips • Parsley and Dill Snapper Filets with Grilled Veggies
Recipes Sources: • DrWeil.com • Epicurious.com • MarthaStewart.com • Rebootwithjoe.com • WholeLiving.com • Williams-‐‑Sonoma.com