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Recipe Book

March 2020

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Breakfast

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Overnight Coconut Oats

Ingredients:

• 1 1/4 cup Almond Milk

• 1 tbsp Maple Syrup

• 1/2 tsp vanilla extract

• 1/2 cup rolled oats

• 1/4 cup dried cranberries

• 1 1/2 tsp chia seeds

• 1 1/2 tsp flaxseed meal

• Pinch cinnamon

• 1/3 cup toasted coconut

• 1 cup fresh blueberries

Directions:

1. In a 16 oz jar, stir almond milk together with maple syrup and vanilla

2. Mix oats, cranberries, chia seeds, flaxseed, salt and cinnamon and add to jar

3. Apply lid, shake to combine and refrigerate overnight

4. Serve topped with toasted coconut and fresh blueberries

Keto Pancakes

This is a simple and easy breakfast to make if you are on a low carb diet. Its 3

ingredients but I like to add a little extra for flavor. This recipe make 3 pancakes.

FAIR WARNING: I do not recommend Keto as a diet. Keto is a lifestyle and hard to stay

committed to.

Ingredients:

• 1 Egg

• 4 ounces Cream Cheese

• 3 tablespoons Almond Flour

• Pinch of Cinnamon

Directions:

Blend all of these ingredients in a blender/magic bullet/nutria bullet and then pour the

mixture on a griddle to cook! Top off with butter if you choose and sugar free syrup!

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Breakfast Shake

Ingredients:

• ½ cup Fruit frozen or fresh ( Banana and strawberry are my favorites)

• 1 cup Skim milk

• 1 scoop Vanilla protein powder

• ½ cup Ice

Directions:

1. Pour ½ of milk in blender, pour ice into blender, blend, then add remaining milk.

2. Add protein powder and fruit. Blend until smooth.

3. If you prefer to not use protein powder then use 2 tablespoons nonfat dry milk

powder, 2 tablespoons wheat germ,

4. 1 tablespoon oat bran and 1 teaspoon of vanilla.

Breakfast Skillet Potato’s (Better than DENNY’S)

Recipe is simple, takes less than 30 minutes to make. (This is not a fat free meal)

Ingredients:

• 1 package beef or turkey sausage

• 8 oz Beef/Turkey Broth

• 1 Raw Sweet Onion

• 1 Green pepper

• 4 large potatoes

• 2 large eggs

• 1 package shredded cheese (any kind you desire)

Directions:

Dice onions and green peppers to your liking (set aside). Thinly slice sausage, set aside.

Slice or cube potatoes in small portions. Sauté onions and green peppers and potatoes

with broth in skillet. Cover skillet until potatoes are to desired softness (season with

favorite seasons, add eggs. Add broth as needed (do not burn ingredients in skillet).

Add cheese on top of potatoes before serving.

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Flourless Banana Blender Muffins

Total time: 25 minutes

Makes 8-10 muffins

Each muffin is ~120 calories

Ingredients:

• ½ cup quick oats

• ¾ tsp baking powder

• ¼ tsp salt

• ⅛ tsp baking soda

• ½ cup mashed overripe bananas

• 1 can white beans (drained and rinsed)

• ¼ cup peanut butter or allergy-free substitute

• ¼ cup maple syrup, honey, or agave

• 2 tsp vanilla extract

• Optional: handful of crushed walnuts, mini chocolate chips, shredded coconut,

pinch of cinnamon, etc.

Directions:

1. Preheat oven to 350° F and line 8-10 muffin cups

2. Combine all the ingredients in blender

3. Blend completely (pause blending and scrap sides to ensure all ingredients are

completely blended)

4. Pour into muffin cups until about ¾ full

5. Bake 20 minutes

6. Let cool for 10 minutes. Enjoy!

Broccoli-Cheese Frittata

Makes 4 servings

• 3 large eggs

• 3 Tbsps. milk

• 10 ounce Frozen chopped broccoli

• 1 small onion finely chopped

• 2 cups Low fat cheddar cheese

Directions:

1. Combine eggs and milk. Beat well and season with salt & pepper.

2. In 10 inch skillet, warm oil on low heat to coat pan. Add broccoli and onion, season

with garlic powder. Cook covered until broccoli is tender. Remove from heat. Pour in

egg mixture and stir. Top with cheese. Return covered skillet to heat for 10 minutes or

until eggs set and cheese melted.

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Spinach Souffle

Preheat oven to 350 degrees

• 2 large eggs

• 1 cup milk

• ¼ tsp. nutmeg

• 2 oz. Mozzarella cheese diced

• 10 oz. Frozen spinach

• ½ tsp. Dried minced onion

• 1/3 cup Grated parmesan cheese

Directions:

Mix all ingredients except parmesan cheese in a blender and process until smooth. Pour

in 1-quart baking dish sprinkle with parmesan cheese. Bake 45 minutes.

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Sides,

Salads &

Appetizers

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Cauliflower Rice Stir Fry

Tastes just like your favorite rice stir fry!

Ingredients:

• I bag Frozen chopped cauliflower

• 2 cups Colored peppers

• ¼ cup onion

• Pre-cooked Chicken or beef or pork

• 2 tbsp Olive oil

Directions:

Lightly cook onion until soft. Add in frozen cauliflower. Cook until softened and add in

the peppers. Simmer for a few minutes (until the peppers are slightly softened). Add in

the pre-cooked meat and stir until all ingredients are warm.

Tip – you may need to add a bit of water to ensure the cauliflower does not dry out!

Buffalo Cauliflower Wings

Ingredients:

• One Head of Cauliflower

• 1 tbsp. Seasoned salt

• 1 tbsp. Lemon Pepper

• 1 tbsp. Garlic Powder

• 2 tbsp. Olive oil

• Buffalo Wing Sauce

Directions:

Preheat oven to 350 degrees

1. Cut cauliflower into small pieces and wash and drain. Allow to rest on paper towel to

dry.

2. Meanwhile mix all spices and a bowl. Use a baking sheet lined with parchment

paper. Make sure the cauliflower is dried very well. Rub cauliflower with the olive oil and

sprinkle the spices over the cauliflower. Make sure all spices are all even.

3. Place cauliflower onto parchment paper evenly. Bake for 10 - 15 minutes.

4. Once cauliflower is tender, take it out of the over and toss in buffalo wing sauce and

place back into the over for about 5 minutes. Take out and enjoy.

**Use your desired portion of buffalo sauce.

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Broccoli – Cauliflower Salad

Easy to throw together and even keeps well in the fridge for up to 3 days in an airtight

container.

Ingredients:

Dressing:

• ¾ cup Plain Greek Yogurt

• ½ cup Mayonnaise

• ¼ cup Clover honey

• 2 Tbsp Red Wine Vinegar

• 1 Tbsp Granulated Sugar

• ¼ tsp Salt

Salad:

• 4 cups Broccoli Florets, diced

• 4 cups Small Cauliflower Florets, diced

• 12 slices Thick Cut Bacon, cooked and diced

• 8 Oz Colby Jack Cheese, small cubed

• ½ Medium Red Onion, chopped and rinsed

Directions:

1. Mix all dressing ingredients together in a small size mixing bowl.

2. Cover and chill.

3. In a large salad bowl, toss all salad ingredients.

4. Pour dressing over salad and toss to evenly coat.

5. Top with additional bacon and serve immediately.

6. ENJOY!

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Roasted Broccoli

Ingredients:

• 1 head Broccoli

• 2 cloves Minced garlic (optional)

• 3 tablespoons Good cooking oil

• 1 tablespoon Lemon juice (optional)

• Sprinkle- lightly salt

• Sprinkle Black pepper

• ¼ cup Parmesan cheese- grated (optional)

Directions:

1. Preheat oven to 425 degrees. Rinse broccoli, dry very well, trim and break apart into

florets with stems.

2. Toss broccoli and garlic in oil and lemon juice, sprinkle with salt and pepper. Arrange

on baking sheet leaving breathing room don’t crowd.

3. Bake 10 minutes turn and bake another 10 minutes. Small amount of charring is ok.

4. Remove from heat sprinkle with black pepper.

5. Transfer to a bowl and toss in the Parmesan cheese.

6. Watch the oven the first time you make this recipe. You want a hot oven. You want

some charring. But if it appears to be too much charring. Reduce the temperature to

400 degrees and cut baking time a few minutes.

7. Can use same directions for roasted Cauliflower. Green beans roast a little faster.

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Roasted Vegetables

You can change the vegetables in and out on this recipe but keep in mind that

vegetables with high liquid such as cherry tomatoes, zucchini, mushrooms and squash

take less time and can be a bit watery.

Ingredients:

• 1 lb. Red potatoes chunked in 1 ½ cubes

• 1 lb. Carrots chunked in 1 ½ cubes

• 1 lb. Brussels sprouts halved

• 1 large Red onion chunked

• 2 medium Red and/or green bell peppers- chunked in 1 ½ cubes

• 1/3 cup Good cooking oil

• 1 tablespoon Dried Oregano

• 1 teaspoon Black pepper

• 1 teaspoon Dried Basil

• 1 teaspoon Dried Thyme

• 1 tablespoon Dried rosemary

Directions:

1. Preheat oven to 400 degrees. Coat large baking sheet with oil or spray.

2. Toss vegetables in oil and seasoning. Spread on baking sheet. Don’t crowd use 2nd

baking sheet if needed.

3. Baked 20 minutes and turn vegetables over. Bake an additional 15 to 20 minutes.

4. Other vegetable choices include acorn or butternut squash, turnips, sweet potatoes,

beets, parsnip, asparagus and green beans.

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Garlic Roasted Brussel Sprouts w/ Walnut & Cranberries

Prep time: 10 minutes, Cook Time: 20 minutes Yields: 4

Ingredients:

• 1 lb. Brussel sprouts, trimmed and washed (or about 2 frozen bags)

• 2 tbsp Kerrygold butter or unsalted butter

• 2 Garlic cloves, minced

• 2 tsp Fresh lemon juice

• 3 tbsp Freshly grated parmesan

• Salt & Pepper to taste

• 1 cup Dried cranberries

• 1 cup Walnuts

Directions:

1. Preheat oven 400 degrees

2. Pour Brussel sprouts in a bowl, Add melted butter, garlic, lemon juice, cranberried,

walnuts, salt & pepper.

3.In a baking pan, place a generous sheet of aluminum foil and fold in a bowl like

shape. Pour all bowl contents into foil and top with another layer of aluminum foil. Seal

all ends together tightly. Bake for 20 minutes.

4. Pour in large serving bowl and sprinkle with Parmesan cheese. ENJOY!!

Garlic Roasted Broccoli

Simple, tasty broccoli recipe

Ingredients:

• 1.5-2.0 lbs Broccoli Florets

• 1.5-2.0 TBSPOlive Oil

• 3 Cloves Garlic minced

• To Taste Salt & Pepper

Directions:

Preheat oven 450 Degrees. Mix olive oil, salt & pepper, and garlic in a bowl. Toss with

broccoli florets till well coated. Place on a cookie sheet in a single layer. Place in oven,

cook 18-20 minutes (don’t stir) till the edges are slightly brown. This is also great if you

want to substitute your favorite seasoning for the garlic, I sometimes use Lemon Pepper

seasoning in place of the garlic.

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Microwave corn on the cob

Ingredients:

• 4 ears Corn

• Sprinkle salt

• Sprinkle Black pepper or paprika

• Sprinkle Chives (optional)

• 4 tsp Butter or butter substitute

• Sprinkle Lime (optional)

Directions:

1. Place an ear of corn in the microwave, do not remove the husk. Microwave on high

for 4 minutes.

2. Remove from microwave with towel. Cut off the bottom of the corn while holding the

towel over the top half.

3. From the top pull off the husk and silk. Remove any silks that remain. Take one

teaspoon of butter and spread over the ear.

4. Sprinkle with salt, pepper, chives and lime

3. Repeat for the other 3 ears.

Cucumber Kimchi

Ingredients:

• 2 Cucumbers

• 1 Carrot

• 1 tsp Toasted sesame oil

• ½ inch Ginger, minced

• 3 Small cloves garlic, minced

• 1.5 tsp Fish sauce

• 1 TBSP sugar

• 4 TBSP Rice Vinegar

• 1tsp Light Soy Sauce

• 1 TBSP Gochugaru (Korean red pepper flakes)

Directions:

1. Chop cucumbers and carrots into thin 1 inch segments.

2. Toss all in ingredients into a glass or plastic bowl with airtight lid. Allow to sit in the

refrigerator overnight.

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Tomato, Cucumber, and Avocado Salad (Summer Salad)

Ingredients:

• 6 tomatoes, cut into wedges (I like to use red, yellow, and orange)

• 1 English cucumber, cut into slices and then halved

• 1 large avocado, pit removed, peeled, and chopped

• 3 tablespoons thinly sliced red onion

• 1/4 cup chopped basil

• 3 tablespoons white balsamic vinegar

• 2 tablespoons olive oil

• Salt and black pepper, to taste

Directions:

Place the tomatoes, cucumbers, avocado, and red onion in a large bowl. Sprinkle

salad with fresh basil. Drizzle balsamic vinegar and olive oil over the salad. Season with

salt and pepper, to taste. Serve immediately.

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Seven-layer Chicken Salad

Ingredients:

• 1 large head Iceberg lettuce

• 1 small Fine chopped red onion

• 10-16 ounces Grape tomatoes

• 16 ounces Frozen green peas (half thawed)

• 10 large Hard boiled eggs (sliced)

• 10-16 ounces Shredded sharp cheddar cheese

• 16 ounces Dressing

• 3 cups Diced cooked chicken

Directions:

1. Ahead of time rinse, drain and let dry the lettuce head before tearing to use in salad.

2. In large glass bowl arrange layers starting with lettuce, optional sprinkle of salt and

pepper on top of lettuce.

3. Next layer the chopped red onion, tomatoes, green peas, egg cut in slices,

4. Next layer the cheese and diced cooked chicken. Top layers with salad dressing.

5. Many substitutions are allowed in this recipe. You can use different lettuce or spinach,

broccoli or cauliflower.

6. You can use bacon bits or thin sliced ham instead of chicken. Green peppers

instead of onions. Mushrooms and olives are still more choices.

7. Canned peas can be used but drain well and chill before using in salad.

8. Finally, the dressing I like to use is lower calorie ranch (1 cup light mayo and 1/2 cup

skim milk and 1 ranch salad dressing mix). The choices are any dressing your family likes.

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Greek Salad Wraps

Serves: 4 Prep Time: 15 minutes

This recipe was obtained out of a cookbook called: The 30 minute Mediterranean Diet.

Ingredients:

• 1 ½ Seedless Cucumber, peeled & Chopped (1 large Cucumber).

• 1 Cup Chopped Tomato (1 lg. Tomato)

• ½ cup Finely Chopped Mint (Optional)

• 1 (2.25oz.) Can Sliced Black Olives (Drained)

• ¼ cup Diced Red Onion

• 2 TBS Extra Virgin Olive Oil

• 1 TBS Red Wine Vinegar

• ¼ TSP Freshly Ground Black Pepper

• ¼ TSP Kosher or Sea Salt

• ½ Cup Crumbled Goat Cheese (About 2 oz.)

• 4 Soft Whole Wheat Tortillas or Flatbread Wraps

Directions:

1. In a large bowl, mix together the cucumber, tomato, mint, olives, and onion until

combined.

2. In a small bowl, whisk together the oil, vinegar, pepper, and salt. Drizzle the dressing

over the salad and mix gently.

3. With a knife spread the goat cheese evenly over the 4 wraps. Spoon a quarter of the

salad filling down the middle of each wrap.

4. Fold up each wrap: Start by folding up the bottom, then fold one side over and fold

the other side over the top. Repeat with remaining wraps and serve. This also works well

to just eat as a salad.

Nutrition:

Calories: 262; Total Fat: 15g; Saturated Fat: 5g, Cholesterol 15 mg; Sodium 529 mg, Total

Carbs: 23g, Fiber 4g, Protein 7g.

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Tuna Wrap Recipe

Great lunch with lots of great food.

Ingredients:

2 small cans of Tuna in Water - drained

2 tablespoon mayo

with one cored honey crisp apple - peeled and diced

Directions:

Mix ingredients together and lay on a bed of spinach and lettuce to be used as a

wrap.

Tuna Sandwich

Tuna with a sweet twist!

Ingredients:

• 1 can tuna in water

• ¼ cup chopped grapes (green or red)

• 1 tablespoon chopped onion (red or white)

• 1 teaspoon mayo or yogurt

• Salt and pepper

• 1 tablespoon of shredded cheese

• 1 potato bun

Directions:

Drain tuna and add in all ingredients except bun. Put in container in lunch box. Put bun

in Ziplock bag. Take both to work and put tuna salad on bun and eat. Yummy!

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CFC Buffalo Chicken Lettuce Wraps

Ingredients:

• 3 cups shredded chicken

• 1/3 cup organic tomato sauce

• 5-6 Tbs of Tabasco buffalo sauce

• 1 cup thinly diced celery

• Sea salt and freshly ground black pepper, to taste

• 1 cup quartered cherry tomatoes

• 1/2 a small red onion, diced

• 1/2 cup crumbled blue cheese

• 12 romaine lettuce leaves

Instructions:

1. Rinse your Romaine lettuce leaves thoroughly and pat the excess moisture with a

paper towel, then set aside.

2. In a large bowl, combine shredded chicken with tomato sauce, hot sauce, and

chopped celery; season to taste and stir until well combined.

3. To assemble, lay lettuce leaves flat onto a large platter.

4. Add spoonfuls of chicken mixture into the center of each leaf.

5. Top with cherry tomatoes, onions and blue cheese.

6. Serve immediately and enjoy.

I highly suggest that you read the ingredient labels, and do some research if you’re

concerned about preservatives in your diet. Whole Foods grocers offer an organic,

hormone-free, and no added salt, rotisserie chicken that is wonderful.

As another option: I often keep shredded chicken that was cooked in my crockpot on

hand in the fridge and the freezer for quick recipes like this, but in a pinch, you can use

a rotisserie chicken.

Once the chicken is cooked through, simply shred with 2 forks, OR shred for a few

seconds in your KitchenAid mixer with the paddle attachment.

On another note: The actual amount of buffalo hot sauce in this recipe is a personal

preference, so start with less, and add more to your own taste, as everyone has

different ideas about the spiciness they desire.

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Chicken Salad

Can use boiled chicken tenders/breasts or canned chicken.

Ingredients:

• 4 boiled chicken breasts

• 1 small can of crushed pineapple

• 1 apple-peeled and diced

• Grapes ( your favorite kind) sliced in ½- about 1 cup ( or to your liking)

• I small bag of sliced almonds

• I like to add 2-3 regular spoons of sweet salad cube pickles

• Pepper

• Salt or can use Mrs. Dash for the healthier option

• Mayonnaise ( Can use the light versions)

Directions:

1. Shred the boiled chicken.

2. Add the next ingredients and mix.

3. I don’t measure the mayonnaise. I just add a few big spoons and mix. If it seems dry,

add a little more. ( Don’t add too much or it will be soupy after it sets)!

This is best if it sits overnight. If it seems a little dry the next day, you can add more

mayo! Enjoy on whole grain bread/toast or with Tostitos!

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Buffalo Chicken Dip

Serves 4. From Dana Monsees of Real Food with Dana.

Ingredients:

• 4 cups Chopped or shredded cooked chicken breast

• 1/2 cup Light Mayonnaise

• 1/2 cup Frank’s Red Hot Sauce

• 1/2 cup Light Ranch Dressing

• 1/4 cup Chopped fresh chives

• 1/4 cup Chopped fresh cilantro

Directions:

In a 3 ½ or 4-quart slow cooker, combine the chicken, mayonnaise, hot sauce, dressing,

chives and cilantro. Cover and cook 2 hours on LOW.

Tip: If you don’t have time to slow cook the dip, you can bake it instead. Preheat the

over to 350 degrees F. Combine the chicken mixture in a 1 ½ quart baking dish, cover,

and bake for 25 minutes. Remove the cover and bake until bubbling around the

edges, 5-10 minutes longer. Serve with chopped cucumber, peppers, or carrots.

Low Carb Buffalo chicken dip

Ingredients:

• 1 can Buffalo chicken

• 1/2 cream cheese

• 1 can mushrooms

• 1 cup Buffalo sauce

• 1/2 cup Ranch

• 1 cup of shredded cheese

Directions:

Mix ingredient together. Serve with low carb tortillas, baked until hardened or

veggies.

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Fat Free Vegetable Dip

Delicious 2 ingredient vegetable dip. Very great healthy dip to serve with a raw

vegetable plate. If you do not like the Spicy Ranch, you can use the original flavor

instead.

Ingredients:

• 1 Pkg (1oz) Hidden Valley Spicy Ranch Mix

• 2 Cups Fat Free Sour Cream

Directions:

1. Mix 1 packet of Hidden Valley Spicy Ranch Mix, and 2 cups of Fat Free sour cream

until well blended. Refrigerate.

Sesame Baked Sweet Potato Chips

Ingredients:

• I small sweet potato

• Sesame seeds

• Salt

Slice 1 small sweet potato in to very thin rounds.

Coat 2 baking sheets with cooking spray, then divide the sweet potato slices between

the pans in a single layer.

Coat with cooking spray and sprinkle with sesame seeds, bake at 350 until crisp and dry.

15-25 minutes and season with salt.

Rice and Vegetable Medley

Buy a Ready To Eat Uncle Ben's Wild Rice packet. Make according to directions.

Buy a frozen Asian Vegetable Medley in a microwavable bag. Make according to

directions.

After each item is prepared; mixed together for a quick meal and save extra portion for

your lunch the next day!

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Corn Bread

Bake in black skillet if you have one.

Ingredients:

• 3 cups Self-Rising Cornmeal mix

• 1 large egg

• 1 & ½ cup milk

• ¼ cup oil

• ½ tsp. Sugar (optional)

• Dash salt

Directions:

Oil skillet or 8x8 baking dish. Preheat oven to 425.

Combine dry ingredients. Slowly add milk and stir to avoid making lumps.

Finally add the oil and stir. Should be just a little thicker than cake batter.

If you need to add more liquid add a little more milk.

Pour in skillet or baking dish bake for 20-25 minutes.

Can dot the top with margarine the last 5 minutes of baking.

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Soups

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Chicken Tortilla Soup

Healthy, Quick Prep time and Easy.

Ingredients:

• 2 Cloves Garlic

• 1 T. Olive Oil

• 3 c. Low Sodium Chicken Broth

• 8 oz. can Tomato Sauce

• 1 can Rotel

• 4.5 oz. can Green Chilies

• 4c. Cooked and Shredded Chicken

• 1 packet Taco Seasoning

• 1 can Corn

• 1 can Black Beans

• 1 can Sour Cream

• 1 can Shredded Cheese

• 1 can Jalapenos

• 1 can Tortilla Strips

Directions:

1. Heat oil in skillet, add garlic and cook about 3 mins.

2. Add Garlic, Broth, Tomato Sauce, Rotel, Chilies, Chicken, Taco Sauce, Corn and

Black Beans to a slow cooker. Stir.

3. Cook on high for 2-3 hours or low for 4-5

4. Serve with tortilla strips, cheese, sour cream, or jalapenos as desired.

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Zucchini-Basil Soup

Ingredients:

• 2 Tbsp Extra-virgin Olive Oil (plus more to taste)

• 1 whole Leek, finely diced and rinsed (about 8 oz)

• 3 ribs Celery, diced (about 6 oz)

• 3 cloves Garlic, minced

• 1½ lbs Zucchini, split lengthwise and cut into ½-inch discs

• 2 cups Basil leaves, roughly chopped and packed (about 2 oz)

• 5 cups Water

• Kosher salt, black pepper, to taste

• Lemon juice to taste

Directions:

1. Heat olive oil in a large saucepan or saucier over medium heat until shimmering. Add

leeks and celery. Season with a pinch of salt, and cook, stirring, until the vegetables are

softened but not browned, about 5 minutes. If the pan starts to look dry at any point,

add a small splash of olive oil. Add garlic and cook, stirring, until fragrant, about 30

seconds. Add zucchini and cook, stirring, for 1 minute. Add half of basil, stir to combine,

and add the water.

2. Bring to a simmer and cook, stirring occasionally, until the zucchini is tender but still

bright green, about 10 minutes. Add the remaining half of the basil and blend the soup

using a handheld immersion blender, or a countertop blender until it as rough or as

smooth as you like it. Season to taste with more salt, black pepper, and lemon juice and

serve, drizzling with additional olive oil at the table.

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Strawberry soup with egg snowflakes

Ingredients:

• 100 gram Fresh strawberry

• 75 grams Plain yoghurt

• 5 tbsp Milk

• 1 tbsp Honey

• 1 splash Lemon juice

• 1 Eggwhite

• 1 pinch of Salt

• 1 tsp Sugar

• Mint leaves

Directions:

Wash and cut strawberry, add plain yoghurt, milk, honey and l lemon juice in blender

and mix. Once all the ingredients are mixed together and contends become a puree

soup can be poured in a cup, soup bowl needs to be chilled in refrigerator while you

continue with recipe.

Beat the egg white with salt beat until stiff, pour in the sugar as you beat the egg white.

Heat a pot of water to boiling point, now you cut with a spoon the egg snowflakes our

and add them to the water, turn the heat down as water started to boil. As you got all

snowflakes in the water you close the lid on the pot and let it simmer for 2 minutes, after

you will turn snowflakes around and you will let them simmer again for 2 minutes.

Now you just need to decorate your soup with the snow flakes and mint leaves bon

appetite.

CROCK POT LENTIL SOUP

Ingredients:

1 Bag lentils

2 Large carrots

3 Celery stocks

2 Large low sodium chicken broth

1 Yellow onion, diced

3 Bay leaves

2 Tsp Minced garlic

1 Package turkey bacon

Directions:

1. Cook turkey bacon & crumble into small pieces.

2. Dice onion, celery, and carrots.

3. Put all ingredients into the crock pot, add salt & pepper (optional). Set on low for 2

hours.

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Easy 30-Minute Homemade Chicken Noodle Soup

Ingredients:

• 2 tablespoons olive oil

• 1 cup carrots, peeled and sliced thin (about 1 1/2 large carrots)

• 1 cup celery, sliced thin (about 2 stalks)

• 1 cup sweet Vidalia or yellow onion, peeled and diced small (about 1 medium

onion)

• 2 garlic cloves, minced

• 64 ounces (8 cups) low-sodium chicken broth, plus more if desired

• 2 bay leaves

• 1 teaspoon fresh thyme (or 1/2 teaspoon dried thyme)

• 1/2 teaspoon dried oregano

• 1 teaspoon pepper, or to taste

• 12 ounces wide egg noodles (or your favorite noodles or pasta)

• 2 cups shredded cooked chicken (use store-bought rotisserie chicken to save

time; or roast or cook your own chicken in a skillet)

• 3 to 4 tablespoons fresh flat-leaf parsley leaves, finely chopped

• 1 tablespoon lemon juice, optional

• Salt, to taste

Directions:

1. To a large Dutch oven or stockpot, add the oil and heat over medium-high heat to

warm.

2. Add the carrots, celery, onion, and sauté for about 7 minutes, or until vegetables

begin to soften. Stir intermittently.

3. Add the garlic and sauté for another 1 to 2 minutes.

4. Add the chicken broth, bay leaves, thyme, oregano, pepper, and bring to a boil.

Allow mixture to boil gently for about 5 minutes or until vegetables are fork-tender. Note

– If you like more broth in soup, add additional broth, possibly as much as an additional

64 ounces because as time passes the noodles will continue to absorb broth.

5. Add the egg noodles and boil mixture for about 10 minutes, or until noodles are soft

and cooked through. At any time while making the soup, if the overall liquid level is

lower than you like and you prefer more broth, adding a cup or two of water is okay. At

the end you will adjust the salt level.

6. Add the chicken, parsley, optional lemon juice (brightens up the flavor), and boil 1 to

2 minutes, or until chicken is warmed through. Taste soup and add salt to taste. I added

about 1 tablespoon, but this will vary based on how salty the brand of chicken broth

used is, how salty the rotisserie chicken is, and personal preference. Make any

necessary seasoning adjustments (i.e. more salt, pepper, herbs, etc.), remove the bay

leaves, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in

the freezer for up to 6 months.

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Kitchen Sink Bean Chili

I normally use this recipe as a base where I add a meat protein and/or anything else

that needs to go from my shelves, but it is also good by itself.

Ingredients:

• 1 Tbsp Olive Oil

• 1 medium Yellow Onion

• 2 Garlic Cloves

• 4 cans – 15 oz each Beans (anything collecting dust in pantry)

• 1 can – 7 oz Green chiles

• 1 tsp Cumin

• 1 tsp Oregano

• ¼ tsp Cayenne pepper

• 2 Cups Chicken stock

• To taste Salt and Pepper

Directions:

1. In a large pot over medium heat, add 1 Tbsp olive oil. Add 1 yellow onion (chopped)

and 2 garlic cloves (minced), and cook until the onion is translucent, 3 to 5 minutes.

2. Add 4 (15 oz) cans of whatever beans you have on hand (black beans, kidney

beans, cannellini beans, etc.), rinsed and drained. Then add 1 can (7 oz) roasted

chopped green chilies, 1 tsp ground cumin, 1 tsp dried oregano, and 1/4 tsp cayenne

pepper. Cook until aromatic, 1 to 2 minutes.

3.Add 2 cups low-sodium chicken stock and bubble everything until chili-like, at least 20

minutes, before seasoning with salt and pepper and serving.

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Black-Eyed Pea Turkey Chili

Ingredients:

• 1 lb. dry black-eyed peas, prepared or 3 15-oz. cans black-eyed peas

• 1 tablespoon vegetable oil

• 1 1/2 lbs. ground turkey

• 2 celery ribs, chopped

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 bay leaf

• salt & freshly ground black pepper

• 4 cups chicken stock or broth

• 1/4 tsp. red pepper

• 2 tablespoons chili powder

• 1 1/2 tsp. cumin

• 2 green onions, chopped

Directions:

Cook black-eyed peas (if using fresh). In a large pot or Dutch oven, heat oil over

medium-high heat and brown turkey. Add celery, onion, garlic, and bay leaf; season

with salt and pepper. Cook, stirring occasionally, until vegetables are softened, about 5

minutes.

Stir in chicken stock or broth, black-eyed peas, red pepper, chili powder, and cumin;

bring to a boil, then turn down heat and cook about 10 minutes. Garnish with green

onions and serve with corn bread or corn muffins.

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Main Dishes

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Chicken Meatloaf

Almost as good with Turkey (4 Servings)

Ingredients:

• 1 Lb. Ground Chicken

• 2 Tbsp Mayonnaise

• ¼ Cup Diced Onion

• 1 Ounce Instant Oatmeal, (dry)

• To Taste Salt, Pepper, Cumin & Garlic

Directions:

1. Pre-heat oven to 350*

2. Line pan with parchment paper

3. Mix all ingredients in a large bowl. Press mixture together into a loaf, place on a size

appropriate pan.

4. Bake for 45 minutes or until internal temperature is more than 165*

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Crispy Parmesan Chicken

2 servings, 670 cal per serving

Ingredients:

• 12 oz chicken breast

• 2 scallions

• 1 lemon

• 1/4 c. panko bread crumbs

• 1/4 c. parmesan cheese

• 1 teaspoon paprika

• 2 Tbs sour cream

• 6 oz green beans

• 1/2 c. Israeli couscous

• 2 Tbs. butter

• 4 teaspoon olive oil

• salt

• pepper

Instructions:

1. Heat oven to 425. Wash and dry all produce. Trim and thinly slice scallions, separating

whites from greens. Zest and quarter lemon.

2. In small bowl combine panko, parmesan, paprika, and a little drizzle of olive oil, pinch

of salt and pepper. Pat chicken dry with paper towel, place on one side of baking

sheet. Season all over with salt and pepper. Evenly brush tops of chicken with sour

cream. Mound panko mixture on top, pressing firmly to adhere. (no need to coat

undersides.

3. Toss green beans on other side of baking sheet with a large drizzle of olive oil and

pink of salt and pepper. Roast until green beans are tender and chicken is cooked

through, 15-17 minutes.

4. Bring medium pot of salted water to boil. Once water is boiling, add couscous to pot.

5. Cook until tender, 6-8 minutes. Drain thoroughly. Melt butter in empty pot, add

scallion whites until softened, 1 min. Return couscous to pot and stir to coat.

6. Once green beans are done, remove from sheet and toss with lemon zest and lemon

juice to taste.

7. Divide chicken, green beans, and couscous between plates. Garnish chicken with

scallion greens. Serve with remaining lemon wedges on side.

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Moroccan Chicken with Green Olives and Lemon

By Bon Appetit Test Kitchen

Makes 4 Servings

Ingredients:

• 2 Lemons

• 1 tbsp olive oil

• 1 large onion, halved, thinly sliced

• 2 garlic cloves, pressed

• 1 tbsp paprika

• 2 tsp ground cumin

• 1 tsp ground cinnamon

• 1 tsp ground ginger

• 2 cups low-salt chicken broth

• 1 4 ½ lb. chicken, cut into 8 pieces, skin removed

• ½ green olives

Directions:

Cut 1 lemon into 8 wedges. Squeeze enough juice from second lemon to measure 2

tablespoons; set wedges and juice aside. Health oil in large skillet over medium-high

heat. Add onion and sprinkle with salt and pepper; sauté until golden brown, about 8

minutes. Add next 5 ingredients; stir 1 minute . Add broth ; bring to boil. Sprinkle chicken

with salt and pepper; add to skillet. Add lemon wedges. Cover, reduce heat to

medium-low, and simmer until chicken is cooked through, turning occasionally, 25-30

minutes; transfer chicken to platter. Add olives and 2 tablespoons of lemon juice to

skillet. Increase heat to high; boil uncovered to thicken slightly, about 5 minutes. Pour

over chicken.

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Pineapple Chicken with Broccoli

Ingredients:

• Boneless/Skinless chicken breast strips

• Uncle Kens Walnut Raspberry Vingerette Salad dressing

• Pineapple slices

• Broccili flowerettes

• Rice (optional)

Directions:

1. Marinate boneless/skinless chicken breast strips in "Uncle Kens Walnut Raspberry-

Vinegrette" Salad dressing over night

2. Heat George Forman Grill

3. Place strips on heated grill (number of strips will vary depending on size of grill)

4. When almost done, add slice of pineapple on top of each chicken strip then

continue until chicken is done

5. Steam broccoli flowerets to your liking

6. Cook rice according to package

7. Top cooked rice w/chicken & pineapple, add broccoli & ENJOY!

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Sesame Chicken

Served over rice with veggies. Recipe doesn't have to be exact. You can't really go

wrong with chicken and whatever sauces you want to throw in.

Ingredients for the chicken:

• 1.5 lbs of boneless chicken

• 2 eggs

• salt and pepper to taste

• .5 cup of flour

• .5 cup of cornstarch

• oil for frying

Ingredients for the sauce:

• 1 teaspoon of vegetable oil

• 1 teaspoon of minced garlic

• .25 cup of honey

• 3 tablespoons of brown sugar

• .25 cup of rice vinegar

• 2 teaspoons of cornstarch

• 2 tablespoons of sesame seeds

• 2 tablespoons of sliced green onions

• .5 cup of ketchup

Directions:

1. Cut the chicken into bitesize pieces.

2. Combine chicken ingredients, and fry in oil in a large pan.

3. Set fried chicken to the side.

4. Combine all sauce ingredients and stir.

5. Finally put all of the chicken and the combined sauce into a pan with whatever

veggies you want and cook over medium heat for a few minutes while stirring.

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Creamy Lemon Orzo and Chicken

Makes 2-3 servings

Ingredients:

• ¼ cup fat-free plain Greek yogurt

• 1 large clove garlic, minced

• Juice of 1 lemon

• 3 tsp of olive oil

• 1-2 skinless chicken breast

• 1 cup whole wheat or other whole-grain orzo

• 1 cup frozen petite peas

• 4 tb chopped fresh herbs, such as basil and parsley

Directions:

1. Boil orzo to package directions. Add frozen peas in last 5 minutes of cooking.

2. Whisk together yogurt, lemon juice, garlic in small bowl

3. Rub chicken with olive oil, (optional: lightly season with salt and pepper) and grill until

done

4. Save ¼ cup of pasta water

5. Drain pasta and peas.

6. Stir the yogurt mixture into the orzo and peas.

7. Add herbs.

8. Slowly add in pasta water, stirring while it is added to desired creaminess.

9. Add chicken on top of orzo and enjoy!

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Slow Cooker Buffalo Chicken

Ingredients:

• 2lbs boneless skinless chicken breast

• 1 cup of franks red hot, hot sauce

• 1/3 cup grass fed butter ( can sub coconut oil)

• 1 1/2 tsp garlic powder

• 5 small sweet potatoes

• 1 pineapple

Directions:

1. Place chicken in slow cooker and set on low

2. 2. mix together hot sauce, butter and garlic powder, mix until combined

3. Pour over Chicken in crock pot

4. Cook 6 hours on low or until chicken is tender and you are able to pull it

apart with a fork

5. Remove chicken from slow cooker and shred with two forks

6. Return shredded chicken to slow cooker and toss with sauce

7. Serve Chicken on top of baked sweet potatoes

8. top with fresh pineapple cubes

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Lemon chicken with asparagus

Optional: 2 tablespoons honey + 2 tablespoons butter and parsley for topping

Ingredients:

• 1 lb. Boneless skinless chicken breasts

• 1/4 cup Flour

• 1/2 TSP Salt,

• Pepper to taste

• 2 TBS Butter

• 1 TSP Lemon pepper seasoning

• 1–2 cups Chopped asparagus

• 2 Lemons, sliced

Directions:

Chicken: Cover the chicken breasts with plastic wrap and pound until each pieces is

about a 3/4 of an inch thick. Place the flour and salt and pepper in a shallow dish and

gently toss each chicken breast in the dish to coat. Melt the butter in a large skillet over

medium high heat; add the chicken and sauté for 3-5 minutes on each side, until

golden brown, sprinkling each side with the lemon pepper directly in the pan. When the

chicken is golden brown and cooked through, transfer to a plate.

Asparagus and Lemons: Add the chopped asparagus to the pan. Sauté for a few

minutes until bright green and tender crisp. Remove from the pan and set aside. Lay

the lemon slices flat on the bottom of the pan and cook for a few minutes on each side

without stirring so that they caramelize and pick up the browned bits left in the pan

from the chicken and butter. Remove the lemons from the pan and set aside.

Assembly: Layer all the ingredients back into the skillet – asparagus, chicken, and lemon

slices on top.

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Chicken Crust Pizza

Per Serving (2 servings):

409 calories; 14.6 g total fat; 165 mg cholesterol; 1030 mg sodium. 4.1 g carbohydrates;

62 g protein

• 1 lb ground chicken

• 1/2 cup shredded mozzarella cheese

• 1/4 grated Parmesan cheese

• 3 cloves minced garlic

• 1 tsp Italian seasoning

• 1/2 tsp salt

• 1/3 tsp pepper

• 1 Tbp chopped fresh basil

Directions:

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper.

2. Mix chicken, mozzarella cheese, parmesan cheese, garlic, Italian seasoning, salat

and pepper well in a large bowl. Fold in basil.

3. Place chicken mixture between two pieces of parchment paper and gently spread

mixture into circle or rectangle until 1/4-1/2 inch thickness. Remove top parchment

paper.

4. Bake until edges start to brown, 35-45 minutes.

5. Remove from oven and top with your favorite pizza toppings and put back in the

oven just until any additional cheese melts/browns.

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Chicken Crust Margarita Pizza

Ingredients:

• ½ Pound Ground Chicken Breast

• 1 Egg

• 2 Tbsp Grated Parmesan Cheese

• ½ tsp Italian Seasoning

• Cooking Spray

• ½ cup no-sugar added tomato sauce

• ½ cup Reduced-fat shredded Mozzarella cheese

• 2 Plum tomatoes Sliced

• ¼ cup chopped basil

Directions:

1. Combine first four ingredients in medium sized bowl. Form the chicken mixture into a

thin, circular crust shape onto a parchment lined, slightly greased baking sheet. Bake

until golden, about 20 minutes.

2. Top with sauce, cheese and tomato slices, and bake until cheese is melted. About 7

to 10 minutes.

3. Top with fresh basil before serving.

Chicken Marsala

Ingredients:

• 2 Large Boneless Skinless Chicken Breasts (8 Ounces Each)

add Kosher Salt

add Black Pepper (Freshly Ground)

• ¼ cup All-Purpose Flour (Plus 1 Teaspoon)

• 1 tablespoon Unsalted Butter

• 2 teaspoons Olive Oil

• 3 Garlic Cloves (Minced)

• ¼ cup Shallots (Finely Chopped)

• 3 ounces Hearty Truffles

• ⅓ cup Marsala Wine

• ½ cup Swanson 88% Fat-Free Chicken Broth

• 2 tablespoons Fresh Parsley (Chopped)

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Turkey Zucchini Skillet with Pesto

Ingredients:

• 2 lbs ground turkey

• 2.5 – 3 lbs zucchini, cut into thin slices

• 1 medium onion, finely chopped

• 1 pint grape tomatoes, cut in half

• ¾ cup pesto

• ¼ tsp salt

• 2 tbsp parmesan cheese, grated

• 1 tsp avocado oil

Directions:

1. Preheat large skillet on medium heat and swirl oil to coat. Add onion and cook for 3

minutes, stirring occasionally

2. Add ground turkey and cook for 5-7 minutes, constantly breaking into pieces and

stirring

3. Add zucchini, stir and cook for another 3-4 minutes, stirring occasionally.

4. Turn off heat, add tomatoes and pesto, then stir. Garnish with parmesan cheese and

serve on its own or over greens, quinoa or brown rice.

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Blackened Salmon Topped With Strawberry Avocado Salsa

Ingredients

The Salmon:

• 20-28 ounces about 2 pounds fresh salmon, about 4 fillets (wild-caught is best)

• 1 teaspoon garlic salt

• 1 teaspoon cumin

• 1 teaspoon paprika

• 1 teaspoon onion powder

• ½ teaspoon chili powder

• ½ teaspoon black pepper

The Strawberry Avocado Salsa:

• 8 ounces strawberries, diced

• 1/2 small red onion, diced

• 2 jalapeno chile peppers, seeded and diced

• 1/4 cup chopped fresh cilantro

• 1 large avocado, peeled, seeded and diced

• Juice of 1 lime

• Salt & pepper to taste

Directions

1. Mix all seasonings, for the salmon, in a small bowl. Press seasoning into salmon and

gently rub the seasoning to completely coat the salmon

2. In a nonstick pan, add about ½ tablespoon extra virgin olive oil or spray with cooking

spray and heat to medium-high. When pan is hot, add the salmon, flesh side down and

cook for 3-5 minutes with lid on the pan. Flip the salmon and cook fish all the way

through (uncovered), about 5 more minutes. You can check the middle of the salmon

with a fork to make sure it is heated and beginning to flake.

3. While salmon is cooking, prepare strawberry avocado salsa by simply mixing all

ingredients in a medium mixing bowl.

4. Plate salmon (skin removed) and top with plenty of strawberry avocado salsa. Enjoy

with Butter!

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Salmon Burgers

Yield: 3-4 Burgers Grain Free, Gluten Free

Ingredients:

• 15 oz. Salmon

• 1/3 cup Almond Flour

• 1 egg

• ¼ cup Chopped scallions

• 2 Chipotle sauce

• 2 tbsp Worcestershire sauce

Directions:

Preheat oven to 375 degrees, line a baking tray with parchment paper

Mix together ingredients in a medium mixing bowl with spoon

Form into patties using your hands

Bake for 10 minutes in the over, flip over and bake for another 10 minutes

Enjoy within 1-2 days with your favorite whole wheat bun and burger toppings or put on

a salad. ENJOY!!!

Salmon and Asparagus

Ingredients:

• 1 Lemon

• 1-2 Salmon Fillets

• 1 bundle Asparagus

• 1tsp Lemon pepper seasoning

• 4 tsp Extra virgin olive oil

• 1 tsp Sea salt

• 3 tsp Worcestershire

Directions:

1. Preheat oven to 375 F. Wash the salmon fillets and the asparagus

2. Cut off ½” to 1” off the bottom of the asparagus to remove the tough part

3. On a nonstick baking pan, arrange the fillets and the asparagus. Drizzle with olive oil

and coat evenly

4. Sprinkle lemon pepper seasoning and sea salt to taste and drizzle Worcestershire

5. Bake for 15-20 minutes until edge of salmon is crispy golden. Squeeze lemon on top

and allow to cool for 10 minutes.

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Salmon Baked in Foil

Ingredients:

• 4 (5 ounces each) salmon fillets

• 2 teaspoons olive oil plus 2 tablespoons

• Salt and freshly ground black pepper

• 3 tomatoes, chopped, or 1 (14-ounce) can chopped tomatoes, drained

• 2 chopped shallots

• 2 tablespoons fresh lemon juice

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

Directions:

1.Preheat the oven to 400 degrees F.

2. Sprinkle salmon with 2 teaspoons olive oil, salt, and pepper. Stir the tomatoes, shallots,

2 tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to

blend.

3. Place a salmon fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to

form a spiral shape. Spoon the tomato mixture over the salmon. Fold the sides of the foil

over the fish and tomato mixture, covering completely; seal the packets closed. Place

the foil packet on a heavy large baking sheet. Repeat until all of the salmon have been

individually wrapped in foil and placed on the baking sheet. Bake until the salmon is just

cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets

to plates and serve.

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Sheet Pan Honey Balsamic Salmon with Brussels Sprouts

Ingredients:

• 4 4-6oz salmon filets (skin on)

• 16 oz Brussels sprouts, halved

• 1 Bunch of asparagus, trimmed and cut in half

• 16 oz Bag of baby potatoes

• 1/2 cup Red onion, cubed

• 1 cup Cherry tomatoes

• 2 tbsp Olive oil

• 2 tbsp Honey

• 3 tbsp Balsamic vinegar

• 1 tbsp Dijon mustard

• Garlic clove, minced

• 1 tsp Fresh thyme

• ½ tsp Sea salt

Directions:

1. Preheat oven to 450.

2. In a small bowl, add honey, balsamic vinegar, dijon mustard, garlic, fresh thyme, and

salt. Using a whisk, mix together to combine. Set aside.

3. To a large bowl, add brussels sprouts, asparagus, baby potatoes, red onion, cherry

tomatoes and olive oil. Add 3 tablespoons of the honey balsamic mixture.

4. Toss all of the vegetables to coat them with the sauce.

5. Spread vegetables out on baking sheet in a single layer.

6. Bake for 10 minutes.

7. Remove from oven.

8. Place salmon filets, skin side down, on top of the vegetables 1″ apart.

9. Brush the salmon with the honey balsamic mixture.

10. Place baking sheet back in the oven and bake another 10 minutes.

11. After that switch to broiler HIGH for 3-4 minutes to brown up the top of the salmon.

12. Remove from oven and serve

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Crispy Salmon salad

Serves 4

Ingredients

• 2 ½ cups Chopped butternut squash

• 1 ½ cups Sliced red onion

• 1 Medium lemon

• ¼ cup Olive oil

• 1 tbsp Rice vinegar

• 2 tsp Maple syrup

• 1 ½ tsp Dijon mustard

• ½ tsp Orange zest

• ¾ tsp Black pepper

• ¾ tsp Salt

• 1 tbsp Canola oil

• 4 6-oz Salmon filets with skin

• 4 cups Kale

• 4 cups Baby spinach

• ½ cup Pomegranate arils

Directions

1. Place a baking sheet on rack in upper third of oven; preheat broiler to high. Once

hot, carefully remove baking sheet from oven; place squash, onion, and lemon (cut

side down) on baking sheet. Broil until charred, 7 to 8 minutes. Let cool; squeeze juice

from lemon halves into a small bowl.

2. Whisk together olive oil, vinegar, maple syrup, mustard, orange zest, 1 teaspoon

lemon juice, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a medium bowl; set aside.

3. Heat canola oil in a large nonstick skillet over medium-high. Sprinkle salmon flesh with

remaining 1/4 teaspoon pepper and remaining 5/8 teaspoon salt. Cook salmon, skin

side down, until skin is crisp, 3 to 4 minutes. Flip fillets; cook 2 to 3 minutes.

4. Place kale, spinach, pomegranate arils, squash, and onion in a large bowl. Add

vinaigrette; toss to coat. Divide salad and salmon among 4 bowls; spoon 1/2 teaspoon

lemon juice over each fillet.

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Sausage with Zucchini Noodles

This is my recipe base for 2 or 3 people. It is very customizable, and I don’t tend to

measure anything, but I’ll do my best. I might also add grilled onions and bell pepper to

it. The sausage I use is wild boar, I’m sure it would be great with any other kind of

sausage. I have used both 2 or 3 sausages depending on if I want it heavier on meat or

veggies. This works for Keto/Atkins diet, and is tasty enough to eat if not dieting.

Ingredients:

• 2 Zucchini, medium - spiralized

• 2 Sausage, Italian, mild or spicy, uncooked, with outer coating removed

• 1 8 oz. Tomato Sauce (Hunt’s Basil, Garlic, and Oregano)

• 1 can 2.25 oz. Sliced Black Olives

• Spices (I use a few shakes of Italian Seasoning, Garlic powder, Sage, Fennel

seeds, Celery seeds, Pepper, and whatever else I feel like)

• ½ onion (optional)

• 1 bell pepper (optional)

Directions:

1. Using veggie spiralizer, I turn zucchini or other squash into noodles.

2. Heat up oil, butter, or cooking spray in large pan.

3. If I add in onion and bell pepper, I would dice them up and add them first.

4. Remove coating from sausage (coating tends to end up chewy), add sausage and

fennel to pan and cook.

5. Once sausage is done or very near, add zucchini, tomato sauce, olives, and spices.

6. Mix together thoroughly and let cook until sausage is done, and all is hot.

Yum!

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Healthy Spaghetti a la Bolognese

An Italian classic made healthy! This dish cuts carbs, fats, and calories, but

without cutting the flavor!

Ingredients:

• 1 Spaghetti Squash

• 1 lb. Ground turkey

• 1 Vidalia onion (finely diced)

• 5-6 cloves Garlic (minced)

• 100 mL Red wine

• 2 Bay leaves

• 1 tbsp Italian seasoning

• 32 oz. can Plain tomato sauce

Directions:

1. Take your spaghetti squash and poke some hole through the skin with a knife

or fork. Microwave for 5 minutes. Take the spaghetti squash out with oven mitts

and carefully cut in half the long way. Scrape out the insides and seeds and

discard. Drizzle the inside of each spaghetti squash half with olive oil, and dust

with salt and pepper. Place both halves (inside facing down) on a sheet pan

and bake at 350 ˚ F for 1 hour.

2. While your spaghetti squash is cooking, brown your ground turkey then add

your onions and garlic.

3. Once the onions and garlic have cooked add the red wine and the herbs.

4. After the alcohol has cooked off, add the tomato sauce. Simmer for at least

30 minutes.

5. Take the spaghetti squash out of the oven and use a fork to fluff the squash

inside. Serve the Bolognese sauce over the cooked squash “noodles”. Enjoy!

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Green Beans and ham

Ingredients:

• 1 hock Ham

• 6 lbs. Cut green beans

• 1 large Onion, chopped

• 6 red or new potatoes

• 1 tsp each Salt and black pepper

Directions:

In large pot put ham hock cover with water. Low heat 1 hour.

When ham begins separating from bone. Remove from heat.

Take ham off the bone. Set bone aside. Skim off fat from liquid.

Drain liquid from canned green bean.

Combine in pot the cooked ham liquid, the onion, the salt and pepper.

Combine the ham, green beans and potatoes with the cooked ham liquid mix.

Return to the heat and cook on low for 1 hour. Cover with lid to make tender.

Remove lid if it needs to thicken.

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Glenn's Marinated Pork Shoulder

This tangy marinade for grilled pork shoulder is swimming with spices. You'll really taste

the garlic! Source: Glenn C.

Ingredients

• ¼ cup chopped garlic

• ½ cup chopped onion

• 1 dash soy sauce

• 1 tablespoon corn syrup

• 2 tablespoons apple juice

• 3 tablespoons Worcestershire sauce

• 1 teaspoon molasses

• ¼ cup wine

• ¼ cup Italian-style salad dressing

• ½ cup distilled white vinegar

• ½ teaspoon garlic powder

• ⅛ teaspoon salt

• ½ teaspoon onion powder

• 1 tablespoon Cajun seasoning

• ½ teaspoon crushed red pepper

• ¼ teaspoon seasoning salt

• ¼ cup brown sugar

• 8 pounds pork shoulder

Directions

Instructions Checklist

1. In a large bowl, mix garlic, onion, soy sauce, corn syrup, apple juice, Worcestershire

sauce, molasses, wine, Italian-style salad dressing, distilled white vinegar, garlic powder,

salt, onion powder, Cajun seasoning, crushed red pepper, seasoning salt and brown

sugar.

2. Score pork shoulder 1/8 to 1/4 inch deep. Place in the bowl with the marinade

mixture. Marinate at least 4 hours in the refrigerator.

3. Preheat an outdoor grill for medium high heat and lightly oil grate.

4. Cook marinated pork shoulder on the prepared grill 3 hours, or until the internal

temperature has reach a minimum of 165 degrees F (75 degrees C). Marinate

frequently with the mixture while grilling.

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Crock Pot Roast

Ingredients:

• 3 lbs. Chuck Roast

• 1 ib. Carrots

• ½ bunch Celery

• 6 to 8 medium potatoes

• 1 large onion

• 1 can Peas (optional)

• 2 Tbsps. Flour

• 3 Tbsps. water

Directions:

1. Start by cutting meat in 2” cubes. Trim the fat. Meat is easier to cut if a little frozen.

2. Cut Carrots in 2” chunks. Cut celery in 1” chunks. Wash potatoes and peel then cut in

halves.

3. Dice cut onion. Arrange the hard vegetables carrots and celery on the bottom. Then

4. Layer the meat cubes. Season the meat with salt and black pepper.

5. Next layer the onions on top of the meat. Top with the potatoes.

6. Fill the cock pot with water to cover all items but not a lot above.

7. Set the temperature 5-6 hours on high or 8 hours on low. Do whatever is best for you.

8. The last hour of cooking add the peas.

9. Also, decide if broth is thick enough for you. If needs thickening take a small bowl.

10. Put the flour in it and slowly add the water or use the broth.

11. Then add the paste made to the crockpot and remove the lid to thicken.

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Slow cooker Steak

Ingredients:

• 1 & ½ lbs. Round steak, cut in 6 servings

• ¼ cup flour

• ½ tsp. each Salt & black pepper

• ¼ tsp. Paprika

• 2 medium Onions, sliced

• 4 oz. can sliced mushrooms, drained

• ½ cup Beef broth

• 2 tsp. Worcestershire sauce

• 2 Tbsps., Flour

• 3 tbsp. water

Directions:

1. Dredge steaks in flour. Season steaks with salt, pepper and paprika.

2. Make layers in slow cooker. Use ½ of onions, ½ of steak, and ½ mushrooms.

3. Repeat layers. Combine broth and Worcestershire sauce pour over layers.

4. Cook on low 8 -10 hours. Remove steak. Mix flour and water together to make paste.

5. Pour paste in cooker and stir cook another 10 – 15 minutes until correct thickness

to pour over steak and serve.

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INSTANT POT PAD THAI – GLUTEN FREE

Instant Pot required

Source: https://thebetteredblondie.com/instant-pot-pad-thai-gluten-free/

Ingredients:

• 3 Chicken Breasts cubed

• ¼ cup Green Onion chopped

• ½ cup 1/2cup Tamari can also use soy sauce (low sodium) or coconut aminos

• 2 Tbs Fish Sauce Use less for lower sodium

• 2 Tbs Sesame Oil

• 2 Tbs Rice Vinegar

• 1/3 cup Brown Sugar

• 3 Tbs Peanut Butter natural, creamy

• 3 cloves Garlic minced

• 1 Tbls Fresh Ginger minced (or 1 tsp powdered ginger)

• ¼ tsp Crushed Red Pepper Flakes

• 4 Carrots cut into matchsticks

• 1 cup Chicken Broth low sodium (can also use water)

• 8 oz Rice Noodles (Annie Chuns brand)

• ¼ cup Cilantro chopped

• ½ cup Peanuts chopped

• 2 Limes One for juice, One cut into wedges

Directions:

1. Add the cubed chicken, green onions and carrots into the Instant Pot

2. In a small bowl, mix the tamari, fish sauce, sesame oil, brown sugar, rice vinegar,

peanut butter, pepper flakes, juice of one lime, ginger and garlic until well combined

and pour over the ingredients in the IP. Add the broth and stir well.

3. Put the lid on and set manual or pressure button to 7 minutes. When time goes off, do

a quick release and remove the lid

4. Stir in the rice noodles and set the lid back on and leave it for 10 minutes. Stir together

and check the doneness of the noodles. Put the lid back on if they need a little more

time to soften

5. Once done, serve with fresh lime wedges and top with cilantro, green onions, and

chopped peanuts

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Pearled Barley Casserole

Prep: 15 mins, Cook: 45 mins

Servings: 4

Ingredients:

• 3 tablespoons butter (can substitute olive oil)

• 1 large onion, chopped

• 2 ribs celery, chopped

• 2 carrots, chopped

• 1 cup pearl barley

• 1 (8 ounce) package sliced fresh mushrooms

• 1 green bell pepper, chopped

• 2 cups chicken broth

• Seasoned salt and ground black pepper to taste

Directions:

1. Preheat oven to 350 degrees F.

2. Melt butter in a 1 1/2-quart Dutch oven or oven-safe pot over medium heat and

cook onion until lightly browned, 5 to 8 minutes. Add celery and carrots. Cook until

starting to soften, stirring often, about 5 more minutes. Mix barley into the vegetables

and stir until coated with butter. Fold mushrooms and green pepper into barley mixture;

season to taste with seasoned salt and black pepper. Pour chicken broth into barley

mixture and bring to a boil; cover casserole dish.

3. Bake in the preheated oven until barley is nearly tender, about 30 minutes; uncover

casserole dish and bake barley until most of the liquid has been absorbed, about 15

more minutes. Adjust seasoned salt and black pepper before serving.

Nutrition Facts

Per Serving:

• 291 calories

• 9.6 g total fat

• 23 mg cholesterol

• 97 mg sodium – Less if you use Lower Sodium Bone Broth

• 46.5 g carbohydrates

• 7.7 g protein

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Crockpot Quinoa Tacos

Source: Chelsea’s Messy Apron

Ingredients:

• 1 cup quinoa

• 1 cup chicken stock or vegetable broth

• 2 cans (15 ounces EACH) black beans

• 1 can (14.5 ounces) diced tomatoes in tomato juice

• 1 can (10 ounces) enchilada sauce

• 1 can (15 ounces) corn

• 3 tablespoons or 1 packet (1.25 ounces) taco seasoning

• Corn or flour tortillas

• Top with your favorites: queso fresco cheese, diced avocado, cilantro, fresh lime

Directions

1. Rinse the quinoa in a fine mesh sieve to remove bitter saponin coating.

2. In a large crockpot (I use a 6 quart crockpot), add in the quinoa, chicken stock

(vegetable broth to keep vegetarian), drained and rinsed black beans, undrained

diced tomatoes in tomato juice, enchilada sauce, drained corn, and packet taco

seasoning (or homemade taco seasoning).

3. Stir. Cover and cook on high 2.5 hours to 4 hours depending on the heat of your slow

cooker.

4. Important notes with cooking quinoa in slow cooker: slow cookers cook at different

temperatures! You'll want to watch this carefully if you have a slow cooker that runs hot

so the quinoa doesn't get mushy. This recipe doesn't work on low because quinoa will

get mushy when cooked on low for long time periods.

5. When quinoa is cooked through, serve on corn or flour tortillas and top with your

desired toppings.

6. Garnish with a squeeze of fresh lime, cilantro, a diced avocado, and lots of queso

fresco cheese!

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Egyptian Musakaa

Ingredients:

• 2 or more eggplants- depending on the number of people

• 1 pound ground beef

• 1 onion, diced

• 1 16oz can tomato sauce

• 2 cups of shredded cheese- I use low fat mozzarella.

• Pepper and Salt to taste

Directions:

1. Sauté the onion in olive oil then add the meat, salt, pepper and half the tomato

sauce.

2. While the meat is cooking, cut the eggplants lengthwise in half.

3. With the back of a spoon, core the eggplant halves to the desired thickness.

4. Do not make it too think just make sure to take the seeds out.

5. Stuff the eggplants with the meat mixture and put in your oven dish.

6. Pour the remaining half of the tomato sauce over your stuffed eggplants.

7. Put in a 350F preheated oven for 25 minutes or until almost done.

8. Take it out and sprinkle with the cheese, stick it again in the oven until the cheese is

melted and golden brown.

9. Serve with white rice or your favorite choice of pita bread.

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Vegetable lasagna

Ingredients:

• 1 box Oven ready lasagna noodles

• 1 jar 24 oz Marinara sauce or Pasta Sauce

• 1 tub 24 oz Cottage Cheese

• 4 medium Zucchini cut into ½ inch slices

• 1 bag 16 oz Spinach ( thawed and drained)

• 2 cups Mozzarella cheese - shredded

Directions:

Use 9x13 baking pan. Preheat 350 degree.

1. Begin with a layer of sauce next a layer of 3 noodles,

2. Next spoon on a layer of ½ of the cottage cheese,

3. Next layer is the layer of ½ of the zucchini.

4. Next a layer of 2/3 cup of the mozzarella cheese (the cheese has 3 layers instead of

two)

5. Next layer is ½ of the spinach. Repeat layers.

6. Finish with additional layer of sauce noodles, sauce and mozzarella.

7. Cover with foil bake 20 minutes. Uncover bake10 minutes more.

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Spaghetti Squash

Directions:

• 1 spaghetti squash

• 2 teaspoons extra-virgin olive oil

• Sprinkle of salt and pepper

Directions:

Preheat the oven to 400 degrees

1. Slice squash in half

2. Use a large spoon to scoop out the spaghetti squash seeds and discard them

3. Drizzle the insides of each half with olive oil and rub it all over the inside

4. Sprinkle salt and pepper lightly over the interiors of the squash

5. Place them cut-side down on baking sheet lined with aluminum foil

6. Bake for 40 to 60 minutes, (cook times vary depending on size of squash) until the cut

sides are turning golden and you can pierce interior easily with a fork.

7. Using a fork, fluff the interiors to make the insides look spaghetti-like

8. Use your favorite topping to toss on top.

I like to mix chopped cooked chicken, spinach, broccoli, carrots, and cauliflower in a

quick stirfry on stovetop to mix on top of my squash.

You can also use spaghetti sauce or alfredo.

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Desserts

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Chocolate Clusters

BET YOU CAN’T EAT JUST ONE!

Ingredients:

6 oz. Dark Chocolate, chopped

½ C. Dried Cherries or Cranberries, chopped

1 C. Almonds, chopped and toasted

Directions:

Melt chocolate in microwave beginning with 20-30 seconds, add additional minutes if

required until melted and smooth.

Mix chopped dried fruit with toasted almonds, add to melted chocolate and mix.

Line cookie sheet with parchment or wax paper, drop onto paper in teaspoon size

clusters. Place in refrigerator to cool for approx. 20 mins.

This is a very healthy snack as the dried fruit is high in antioxidents, cherries also boost

the immune system and help the body fight off illness, cranberries are nutritious and low

in calories and the chocolate (use a quality dark chocolate, 70-85% cocoa) is very

nutritious with 11 grams of fiber.

Vegan Chocolate Avocado Pudding

Makes 16 servings ¼ cup per serving

Ingredients:

• 1 Cup Semi-sweet chocolate chips (diary free)

• 1 tsp Extra-virgin organic coconut oil

• 4 Medium ripe avocados

• ½ cup Maple syrup

• ¼ cup Unsweetened coconut milk beverage

• 2 tsp Pure vanilla extract

• ¼ tsp Sea salt

Directions:

1. Add chocolate chips and oil to a heat safe bowl. Place the bowl over a

double boiler until chips are melted. If using a microwave instead, make sure

that the chocolate does not burn. Remove from heat and let cool at room

temperature

2. Place chocolate mixture, avocados, maple syrup, coconut milk, vanilla

extract and salt in a blender or food processor.

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3. Pour evenly into dessert cups.

4. Store Leftover pudding in an airtight container for up to 4 days

Chia Pudding

Ingredients:

• 2 tbsp. Chia seeds (I use organic)

• 2 tsp. Maple Syrup (I use organic)

• 1 cup Almond Milk (I use unsweetened)

Toppings:

• Fresh Fruit & Granola (optional)

Directions:

Stir ingredients together, add toppings if desired, and refrigerate.

Chocolate Pumpkin muffins

Ingredients:

• Chocolate cake mix (devil's food works well) (the lower in fat the better)

• 1 can Pumpkin (15oz)

• 1 serving egg beaters

• 1/2 cup skim milk

Directions:

Spray a muffin tin with nf cooking spray (such as pam)

Mix all the above ingredients together making sure all the lumps are out

Fill each muffin tin about 1/2 to 2/3 full of mix.

Bake for about 20-25 minutes in a pre-heated 350 degree oven. Once these have

cooled (and I suggest making them the night before because they get moister after

they have set for a while) you can't even taste the pumpkin you think you are eating a

chocolate cupcake but it has very little fat and a lot more fiber. Great way to get your

chocolate fix if you are trying to watch your fat content.

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Super Fruit Smoothie

Ingredients:

• 1 cup fat-free milk

• 1 cup BREAKSTONE'S or KNUDSEN 2% Milkfat Low Fat Cottage Cheese

• 1 cup frozen mixed berries (blackberries, blueberries, raspberries, strawberries)

• 1 stick CRYSTAL LIGHT On The Go Energy Wild Strawberry Flavor Drink Mix

Directions:

1. Blend ingredients in blender until smooth.

2. Serve immediately.

Variation

For a delicious alternative, prepare using your favorite flavor combination of frozen fruit

and Crystal Light Singles Low Calorie Drink Mix.

Frozen Fruit Smoothies

Ingredients:

• 1 frozen banana, peeled and sliced

• 2 cups frozen strawberries, raspberries, or cherries

• 1 Cup milk

• ½ cup Plain or vanilla yogurt.

• ½ cup Freshly squeezed orange juice

Directions:

1. Put all the ingredients in a blender and process until smooth. Pour into glasses and

serve.

2. For non-dairy smoothies, substitute 1 cup rice milk for the milk and yogurt. Or, use soy

yogurt or milk instead of dairy.

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Cranberry Juice Smoothie

Refreshing drink, I really like the raspberry & cranberry juice combination

Ingredients:

• ¾ cup Cranberry juice (Can use Light)

• ¾ cup Frozen mixed berries ( strawberries, raspberries, blackberries, and

blueberries)

• 6 ounces Berry flavored yogurt

Directions:

1. Combine all ingredients in a blender. Blend on high speed until combined.

2. Optional change is cranberry juice and black cherry yogurt and ice smoothie

skipping the fruit.

3. Optional change is to change from the berries to pineapple and use pineapple or

vanilla flavored yogurt.

Orange- Banana shake

Ingredients:

• 1 cup Vanilla yogurt

• 1 fresh or frozen banana

• ½ cup Orange juice

• 1 scoop Vanilla protein powder

• ½ cup Ice

Directions:

1. Combine all ingredients in a blender and blend until smooth.

2. I usually put OJ in first so the blades have room to work.

3. If you prefer to not use the protein powder the use 2 tablespoons nonfat dry milk

powder, 1 tablespoons wheat germ, tablespoon oat bran and 1 teaspoon of vanilla, I

teaspoon honey.

4. And optional is 1 egg white from coddled egg (the egg in the shell is immersed in

boiling water for 30 seconds to kill the bacteria).