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50 Healthy Recipes

Table of Contents

Breakfast Recipes………………………………………………...3 Smoothie Recipes………………………………………………..7 Sides/Vegetable Dish Recipes…………………………………..10 Lunch/Dinner Recipes…………………………………………..16 Snacks/Dessert Recipes………………………………………...29



Breakfast Recipes


Veggie Omelet: 5 egg whites or ¾ eggbeaters or 2 large eggs and 2 egg whites ¼ cup mushrooms ¼ cup shredded carrots ¼ cup red and green peppers. stirring constantly.optional Directions: Heat oil. cook 30 seconds or until mixture begins to thicken. stirring slowly with wooden spoon. little cubes ¼ cup broccoli. diced). cook 30 seconds. Stir in cream cheese. Pour egg mixture into skillet.Scrambled Eggs w/Vegetables: 1-tablespoon coconut oil 2 large eggs 3 egg whites ¼ teaspoon freshly ground black pepper ¼ cup of red & green peppers. and spinach. Serves 3. chopped (And any other veggies you like) ¼ cup of shredded skim mozzarella cheese or leave out the cheese and cover with ¼ cup salsa Directions: Start to cook eggs when they form add all ingredients and let cheese melt and serve. Combine eggs and pepper in a medium bowl. 3 ounces. smashing cream cheese lumps with a spoon. chopped ½ cup 1/3 less fat cream cheese. shredded ¼ cup onions. stir well with a whisk. cook 2 minutes or until spinach wilts and eggs are cooked. onions. 4 . chopped . chopped 1 tablespoon onions. (Can add meat such as salmon. diced ½ cup fresh spinach. Serves 2. Stir in peppers.

if desired. Pour egg mixture into skillet. stirring constantly. Serves 6. 5 . cook 2 minutes or until spinach wilts and eggs are cooked. Serves 12. diced 1 cup fresh spinach. dark molasses 1 cup mashed very ripe bananas 1-cup organic skim milk 1 egg 2/3 cup blueberries Directions: Preheat oven to 400 degrees. Fold in blueberries. Smashing cream cheese lumps with a spoon. stirring slowly. Stir in spinach. chopped Directions: Heat oil in medium non-stick skillet over medium heat. cook 30 seconds or until mixture begins to thicken. chopped 3 Ezekiel English muffins. Pour into prepared muffin tin and bake for 20 minutes. baking powder 1-tablespoon honey 2 tablespoon. split & toasted 1-tablespoon chives. Top each muffin half with ½ cup egg mixture.Scrambled Eggs w/Spinach & Chives over English Muffins: 1-tablespoon coconut oil 3 large eggs 3 egg whites ¼ teaspoon freshly ground black pepper ½ cup light cream cheese. Mix well. Blueberry Bran Muffin: 1-cup whole-wheat flour ½ cup rolled oats 1 cup unprocessed bran 1 tablespoon. In a large bowl add all ingredients except blueberries. Garnish with chives. Spray muffin tin with non-stick cooking spray or line with paper muffin cups. Stir in cream cheese: cook 30 seconds. stir well with whisk. Combine eggs and pepper in medium bowl.

Mexican Quiche: 8 (2 cups) egg beaters 1-cup organic milk ½ cup mushrooms. finely chopped 1 container (16oz) 1% cottage cheese 8 ounces reduced cheddar cheese. Serve 1. sliced 1 large onion. chopped ½ cup salsa ¼ teaspoon Celtic sea salt ½ teaspoon pepper Cooking spray Directions: Preheat oven to 350 degrees. 6 . Mix is blueberries. chopped ½ green pepper. shredded 2 cups fresh broccoli. In a large bowl. Serves 8. Bake for 1 hour or until eggs are firm and top is slightly brown. Power Oatmeal: ¼ cup of steel oats (cooked) 1 scoop chocolate protein powder ½ cup blueberries 1 teaspoon of cinnamon Directions: Cook steel cut oats with water. protein powder and cinnamon and serve. mix all ingredients and pour into a 9 x 11 baking dish sprayed with cooking spray.

Healthy Smoothie Recipes 7 .

Serves 1. Serves 1. Green Smoothie: 1 banana 1 cup of strawberries Enough water to cover fruit 1-2 cups spinach Directions: In a blender. combine all the ingredients and blend until it becomes smooth. combine all the ingredients and blend until ice is crushed and the drink is thick and smooth. Chocolate Peanut Butter: 1 scoop of chocolate protein powder 1 tablespoon almond butter (or natural peanut butter) 1-2 cup water Optional: ½ banana Directions: In a blender. Serves 1. combine all the ingredients and blend until it becomes smooth. Fruit Smoothie: ½ cup of strawberries ½ cup of blueberries 8 oz. Serves 1. of Greek yogurt ½ cup organic milk Directions: In a blender. peeled and cored ¼ teaspoon cinnamon 1 pinch of nutmeg 2 ice cubes Directions: In a blender. combine all the ingredients and blend until it becomes smooth. 8 .Apple Pie Smoothie: 1 scoop of vanilla protein powder 1 cup of plain Greek yogurt 1 apple.

Serves 1.Fruity Protein Punch: 1 scoop of vanilla powder 6-8 almonds or 1 tablespoon of freshly ground flaxseed ¼ cup blueberries ¼ cup strawberries ½ banana 1-2 water Directions: In a blender. combine all the ingredients and blend until it becomes smooth. 9 .

Healthy Sides/Vegetable Dish Recipes 10 .

Bake for 7 minutes. Add the dressing and toss to combine. whisk together the yogurt. Pour the water-lemon juice mixture over the cauliflower and bake for 7 minutes. diced Directions: In a small bowl. add together the mushrooms and bell pepper. sliced (7cups) 1 cup red bell peppers. combine the breadcrumbs. or until the cauliflower is golden. salt. Tarragon Mushroom Salad: 1/3 cup plain Greek yogurt 2 tablespoons white wine vinegar 1-teaspoon tarragon ½ teaspoon extra virgin olive oil ½ teaspoon Celtic sea salt ¼ teaspoon black pepper 20 ounces button mushrooms. and black pepper. Set aside at room temperature for 1 to 2 hours to let the mushrooms begin to wilt and the salad to develop flavor. and pepper. Set aside. Set aside.Cauliflower Gratin: 1 head cauliflower. combine the water. lemon juice. or until the topping is lightly browned. and nutmeg. tarragon. salt. cut into small florets (about 5 cups) ½ cup water 1-tablespoon fresh lemon juice ½ teaspoon Celtic sea salt ¼ teaspoon pepper 2 tablespoons plain dried breadcrumbs 1 tablespoon grated Parmesan cheese ¾ teaspoon grated lemon zest 1/8 teaspoon nutmeg 2 teaspoons extra virgin olive oil Directions: Preheat the oven to 400 degrees. Toss well before serving. Drizzle with the oil and toss to evenly coat. In a medium bowl. vinegar. Transfer the cauliflower to an 8 x 12-inch baking dish and spread in an even layer. 11 . In a small bowl. In a vegetable steamer. Parmesan. Serves 4. In another small bowl. or until the cauliflower is tender. pre-cook the cauliflower for 3 minutes. Sprinkle the breadcrumbs mixture over the cauliflower & bake for 5 minutes. lemon zest. Serves 4. oil.

Place the brussel sprouts in a single layer on a baking sheet. Slowly incorporate the olive oil until a dressing is formed. thinly sliced Salt and pepper to taste Directions: Prepare couscous according to package. slivered ½ cup packed dried apricots. Microwave dried cranberries or raisins in 1 cup of water for 1 minute. sliced in half Dash Celtic sea salt and pepper. toss. Serves 2. Bake for 25 minutes. Sprouts are done when they are lightly browned. turning once. chopped 2/3 dried cranberries or raisins 1-teaspoon cumin 3 scallions. Combine all ingredients. salt and pepper into a small bowl. 12 .3 cups brussels sprouts. Drizzle the oil and vinegar over the sprouts and gently toss to coat.Fruity Couscous Salad: 1½ cups of dry whole grain couscous 2/3 cup almonds. Serves 8. Serve at room temperature. to taste 3 tablespoons balsamic vinegar 3 tablespoons extra virgin olive oil Directions: Pre-heat oven to 375 degrees. Whisk together the vinegar. Easy Balsamic Roasted Brussel Sprouts 2.

until tender. Pour over salad and toss well. yellow pear tomatoes. minced 1-teaspoon chili powder ½ teaspoon Celtic sea salt ¼ teaspoon black pepper ½ cup extra virgin olive oil Directions: In a large saucepan. cilantro. 13 .Bean Salad: ½ cup pearl barley ½ cup long-grain brown rice 1 cup black beans. bring 1½ cups water to a boil. minced 1/4 cup fresh basil. Refrigerate 30 minutes and toss again before serving. black pepper. chopped 1 clove garlic. basil. chopped 1/4 cup cilantro. Cool. Whisk in oil. or until tender. for 20 minutes. red pepper. and salt. black pepper and pepper flakes. Summer Tomato Salad: 1-pint cherry tomatoes. garlic. Stir in barley and reduce heat to medium-low. bring 2 cups of water to a boil. In another saucepan. green onions. onions. Make dressing: In a small bowl. Cool. covered. halved 1/4 cup green onions. whisk together vinegar. chili powder. Reduce heat to low and simmer. add the rice. Mix well. drained 1 cup kidney beans. beans. toss the cherry tomatoes. rice. halved 1-pint yellow pear tomatoes. In a large bowl. combine barley. Cover and simmer for 40 to 45 minutes. cooked ½ cup chopped green onions 1 red bell pepper. chopped Freshly ground black pepper to taste Ground red pepper to taste Salt to taste Directions: In a bowl. red bell pepper and cilantro. corn. drained 1-cup kernels. salt. Serves 6. chopped ¼ cup chopped fresh cilantro Dressing: ¼ cup red wine vinegar 1 clove garlic. Serves 6. garlic.

Mix egg whites in a small mixing bowl. Serves 4.Overnight Chinese Daikon Radish Pickles: 1 1/2 cups chopped daikon ¾ teaspoon salt 1-tablespoon rice vinegar 1/4 teaspoon ground black pepper 1/4 teaspoon sesame oil (optional) Directions: In a mixing bowl. Serves 5-6. and refrigerate at least 8 hours. removing as much salt as possible. butter. Guacamole: 3 medium avocados. sesame oil. 14 . Fold in egg whites and bake for 35-45 minutes. chopped ¼ teaspoon Celtic sea salt Directions: Combine all the ingredients in a bowl and mix thoroughly. Sweet Potato Soufflé: 1 large egg – separate the yolk and whites 1-cup mashed bananas – very ripe (2 medium bananas) 2-cups of cooked and mashed sweet potatoes ½ tablespoon of organic butter ½ teaspoon of Celtic sea salt 1/8 teaspoon of ground nutmeg Directions: Preheat oven to 350 degrees. black pepper and. combine the egg yolks. Pat dry with a paper towel. In a large mixing bowl. bananas. remove skin and core 1 teaspoon lemon juice 1 medium tomato. and return to bowl. sweet potatoes. Drain and rinse daikon. toss daikon with salt. and refrigerate until 1 to 2 tablespoons of water is released. Serves 4-5. about 30 minutes. and ground nutmeg until smooth (around 2 minutes). Stir in rice vinegar. Use a 1-quart baking dish and spray with extra virgin olive oil spray. Cover. Cover. salt. if desired.

Wrap a baking sheet in foil and single layer the potatoes on it. 15 . Put the oven rack on lowest rack slot. Bake for about 15 minutes. Cut them in half lengthwise.Spicy Fries: 4-6 red potatoes – scrubbed 1-teaspoon onion powder 1-teaspoon garlic powder ¼ teaspoon Celtic sea salt ¼ teaspoon ground all spice 1 teaspoon of white pepper 1 teaspoon of hot pepper flakes 1 tablespoon of extra virgin olive oil Directions: Soak potatoes and scrub. Place the potatoes in the zip lock bag when ready and shake it to coat potatoes with the oil and seasonings. Place them in ice water for about 60 minutes. then into ½” strips. Preheat oven to 475 degrees. Turn potatoes/fries occasionally throughout baking until golden brown. Rinse them (removes the starch). Put the rest of the ingredients in a zip lock bag and mix it around. Serves 2-3.

Healthy Lunch/Dinner Recipes 16 .

and toss gently. Serves 5-6. Cook until onions are soft (about 20 minutes). carrots. minced ½ cup water ½ lb. chopped 1 tablespoon fresh cilantro. Pour over carrots. Cool. diced ½ teaspoon garlic. drained. Steam carrots covered. halved lengthwise and cut diagonally into ½ inch pieces ¼ teaspoon Dijon mustard ½ teaspoon Celtic sea salt ½ teaspoon freshly ground black pepper 1 tablespoon fresh parsley. Gradually add garlic mixture. Carrot Salad: 2-tablespoon extra virgin olive oil 2 garlic cloves. stirring with a whisk until blended.10-ounce package frozen corn 1 small onion. Serves 5-6. and pepper in a bowl.Black Bean Chili: 2 cans black beans (15. chopped Directions: Heat oil in a nonstick skillet.5 ounces) cut into smaller pieces 1. lean or extra lean ground beef (or turkey/chicken ground) cooked. place in pot. Fill a large pot with water. drained & rinsed 1 can Italian or Mexican style stewed tomatoes (14. sprinkle with parsley and cilantro. mustard. Serve with baked lightly salted tortilla chips and a low-fat sour cream on top and/or low fat cheese sprinkled on top. salt. Combine vinegar. 17 . Stir in garlic and cumin. Add carrots to a steamer insert. rinsed Directions: Combine all ingredients. cook 1 minute. minced ½ teaspoon ground cumin 2 tablespoon red wine vinegar 2 lbs.5 ounces each). 8-10 minutes or until crisp-tender. Drain.

18 . ginger. Remove chicken and place to the side. salt & pepper to taste Directions: Heat oil in nonstick sauté pan. Stir until mixture begins to thicken and all ingredients are cooked well. Return chicken to skillet. Sprinkle with ginger and add pineapple and mandarin oranges. 4 minutes or until cooked through. raw ½ cup pineapple. cubed 1/3 cup mandarin oranges. cook 2 minutes. Add cornstarch to a little water. chopped ½ cup dry red wine 2 tablespoons parsley. cook 4 minutes. chopped 1 ½ cups tomato and basil pasta sauce (watch for high fructose corn syrup) 1 small yellow or green bell pepper. Top with parsley.Pineapple Mandarin Chicken: 3 ounces of chicken breast. canned 1/8 cup chickpeas 2 teaspoons cornstarch ½ teaspoon coconut oil 1 ½ teaspoons almond. skinless. Serves 1. garlic for taste if desire. Place on a plate and sprinkle over the silver almonds. slivered Optional: garlic powder. cook 4 minutes per side. Stir in sauce. salt and pepper over chicken. reduce heat and simmer. Sprinkle ½ tsp. Turn often. Serves 4. Sprinkle with ¼ tsp. Add salt & pepper. Add wine. Combine bell pepper and mushrooms in skillet over medium heat. cut into thin strips Directions: Heat oil in large nonstick skillet (medium heat). Add chicken. stirring occasionally. turning once. stir and add to chicken. salt. Cut into bite-size pieces and add to oil and brown. heat through. Chicken Cacciatore: 2-teaspoon coconut oil 4 chicken breast (3-4 ounces each) ¾ teaspoon Celtic sea salt ¼ teaspoon fresh ground black pepper 2 cups mushrooms.

Repeat layers with remaining ricotta mixture. Cover dish with foil. uncovered. drained. spoon half of mixture over noodles. omitting salt and fat. Turkey Italian Sausage and spinach Lasagna: 6 whole wheat uncooked lasagna noodles or rice flour lasagna (gluten free) 8 ounces hot or mild turkey Italian sausage 1(26 ounce) jar no-salt-added spaghetti sauce 1 cup shredded carrots 1(15 ounces) carton fat-free ricotta cheese ¼ tsp. return to pan. spinach. Serves 2. thinly sliced 2 slice of avocado 6 very thin slices cucumbers Directions: Spread mustard on the 8 slices of bread. divided Directions: Preheat oven to 375 degrees. & tomato) Sandwich: 1 tablespoon Dijon mustard 4 slices of Ezekiel bread 2 large romaine lettuce leaves 1 large ripe tomato. Let stand 10-15 minutes before serving. and bake 30 minutes. salt. 19 . ½ cup hot water. 1 slice of tomato. Top with 1-cup mozzarella cheese and 1-cup sauce mixture. simmer. chopped 1 (10 ounce) package frozen spinach.ACLT (avocado. top with other slices of bread. cucumber. stirring to crumble. Arrange 3 noodles over sauce. Spoon ¾ cup sauce mixture in bottom of a 13 x 9-inch baking dish. Drain well. Uncover. but do not rinse. 3 slices cucumbers. Cook noodles according to package directions. thawed. Add spaghetti sauce and carrots. 1 slice of avocado. Remove casings from sausage. bake at 375 degrees for 35 minutes. sprinkle with remaining 1-cup mozzarella. Combine ricotta cheese. Layer 2 slices with lettuce leaf. 10 minutes. Serves 8. and squeezed dry 2 cups (8 ounces) pre-shredded part-skim mozzarella cheese. Celtic sea salt ½ cup hot water ¼ cup fresh basil. and basil in a large bowl. Cook sausage in a large nonstick skillet over medium-high heat until browned. lettuce. 3 noodles and remaining sauce mixture. Arrange noodles in a single layer on wax paper to prevent sticking. Drain.

and bring to a boil over medium heat. Mince parsley. chopped ½ cup celery. until cheese is melted. chopped ½ cup carrots. combine salsa. beans. stirring often to prevent sticking. Serves 6. and simmer for 20 minutes. Add to pot. Heat an 8 or 10-inch nonstick skillet over medium heat. Reduce heat to medium-low. and oil. and zucchini. chopped 1-teaspoon extra virgin olive oil 8 cups plum tomatoes. Top each portion with 3 tablespoons cheese. Ladle soup into individual bowls. turning once. carefully cook each quesadilla. Partially cover and simmer until thick. serve immediately. carrots. One at a time. cover each with another tortilla. Process tomatoes in a blender or food processor until smooth. Cover pot and cook over medium-low heat for 10 minutes. Stir spoonful of the minced herbs into each bowl. partially cover pot. shredded 8 (6-inch) rice flour tortillas ½ cup shredded Monterey jack cheese (use jalapeno-style for an extra kick) Option: Omit cheese Directions: In medium bowl. Cut each quesadilla into quarters. combine onions. Add rice and broth. garlic and orange peel. about 20 minutes.Veggie Quesadillas: 1 cup salsa (roasted bell pepper flavor) or homemade 1 cup drained canned black beans. rinsed 1 zucchini. Serves 4. about 1 minute on each side. Tomato-Rice Soup: ½ cup onions. minced 1 strip ½” x 1” orange peel Directions: In a 4-quart pot. basil. Press through a coarse sieve. thyme. 20 . Spread ¼ of the mixture ever each of 4 tortillas. celery. diced 1 cup cooked quick-cooking brown rice 1-cup reduced-fat chicken broth ¼ cup fresh parsley or 1 tablespoon dried 1-tablespoon fresh basil or 1 tsp dried 1-teaspoon fresh thyme or ½ tsp dried 1 clove garlic.

Serve over rice. Add garlic. until onions are translucent. and toss to combine. heat oil over medium-high heat. Cover and bake until salmon flakes easily with a fork and vegetables are tender. Serves 6. Cook penne according to package directions. cut into strips ¼ cup reduced-fat chicken broth 1-tablespoon extra virgin olive oil 2 teaspoon dried thyme Pinch freshly ground black pepper 2 yellow summer squash (cut into1/4” slices) ¼ cup black olives ½ lb salmon fillet Optional: 12 ounces penne pasta (rice flour – gluten free) Directions: Preheat oven to 400 degrees. Add onions and green peppers. olives. leeks with 4” green tops 1 red bell pepper. about 15 minutes. and drizzle with remaining 1 teaspoon oil. Cook and stir for 1 minute. Bring to a boil. Transfer salmon and vegetables to a large bowl. stirring often. and red pepper to onion-pepper mixture. Drizzle broth and 2 tsp oil over vegetables. Cover with foil and bake 15 minutes. finely chopped 1 teaspoon minced fresh garlic 1-teaspoon chili powder ¼ dry mustard 1/8 teaspoon ground red pepper 1 can (28 oz) crushed tomatoes 1 can (15 oz) black beans. Place leeks and red peppers in a 9”X13” glass baking dish. Add hot pasta. Cut leeks into 2” lengths and quarter lengthwise. Penne with Salmon and Roasted Vegetables: 2 lbs. Serves 4. Break salmon into bite-size pieces. and cook. Sprinkle with thyme and pepper.Cuban Black Beans and Rice: 1-tablespoon coconut oil ½ cup onions. Add tomatoes and beans to onion-pepper mixture. mustard. chili powder. Add squash. about 3 minutes. and salmon to dish. finely chopped ½ cup green bell peppers. or 2 cups cooked 2 cups cooked quick-cooking brown rice Directions: In a large nonstick skillet. rinsed and drained. Cover and cook for 10 minutes. 21 .

shredded 4 pinches pepper 4 teaspoons Greek yogurt Directions: Make the following layers -1 lettuce leaf. 1 lettuce leaf. Serves 4. Sauté frozen green beans in center of dinner plate. until just done & juices run clear. Broil three minutes on each side. 1-teaspoon yogurt. into narrow strips. and 1-teaspoon basil. 1 slice turkey. 1-teaspoon basil. and pour ground beef evenly over the dishes. of ground turkey Optional: ¼ cup of black beans ½ cup salsa 2 cups lettuce 1 package low sodium taco seasoning 6-multigrain tortilla corn chips (make sure no high fructose corn syrup) ¾ cup water Directions: Brown ground turkey (drain if grease). add three chips (crumble over top) each. And just mix. Bring to a bowl and simmer for 5 minutes. Top with chicken strips. (You can add other seasonings instead of taco seasoning. add salsa on each. In your serving bowls (2). Season with freshly ground five-pepper blend. Mustard Chicken: 1 boneless skinless chicken breast 2 tablespoons spicy brown mustard ½ cup Orzo 1-cup chicken broth 1 cup frozen French style green beans & mushrooms 2-teaspoon olive oil Pinch five-pepper blend Directions: brush chicken with spicy brown mustard. Roll the layers up with the veins of the lettuce leaves running longitudinally so the leaves won’t crack. or 22 . Taco Salad: 1 lb. divide lettuce. pinch of pepper. Cook orzo in chicken broth. Slice. across the grain.Turkey-Basil Roll-ups: 8 lettuce leaves 8 thin slices smoked turkey (4 ounces) 8 teaspoons fresh basil. Add taco seasoning with water. Serves 1. Drain. Surround with orzo. 1 slice turkey.

(Can do with turkey breast instead) Spicy Steak & Peppers: 3 teaspoons coconut oil 1 large onion. about 1 minute. about 5 minutes. In a small bowl. and cook until no longer pink. Warm in microwave oven for 1½ to 2 minutes. red peppers). and cook stirring for 3 minutes. Serve warm or cold. whisk water and soy sauce into the cornstarch. shredded ¼ cup finely chopped cooked broccoli ½ cup finely chopped cooked red pepper ½ teaspoon garlic powder ¼ cup Dijon mustard 1 pita pocket bread. Italian Seasoning. heat 2 teaspoons of the oil over medium heat. until heated through. Pour the mixture into the skillet. cut in half (rice flour) Directions: Mix ingredients (except pita) thoroughly in a small bowl. stirring every 30 seconds. and cook. minced 4 green peppers. Serves 4. Add the bell peppers and hot pepper sauce. Stuff half of mixture into ½ of pita bread. cut in 1/2 inch wide strips 2 teaspoons hot pepper sauce ¾ pound well trimmed sirloin halved length-wise 2/3 cup water 4 teaspoons reduced-sodium soy sauce 2 teaspoons cornstarch Directions: In a large nonstick skillet. and chopped onions. such as Oregano. Chicken Salad Stuffed Pita Sandwich: 4 ounces of cooked chicken breast. Serves 2. Add the remaining 1-teaspoon oil and the beef. stirring. about 2 minutes. and cook stirring.addition to. Serves 2. until softened. halved & thinly sliced 4 cloves garlic. until the sauce is slightly thickened. Add the onion and garlic. bring to a boil. 23 .

Spray a non-stick skillet with nonstick cooking spray and heat over medium-high heat until hot. Bring to a boil. Reduce heat. bring to a boil then reduce heat and simmer 1 to 2 minutes or until shrimp is cooked through. Spray each side of shrimp with non-stick cooking spray. Serve over rice. Season with black pepper to taste before serving. celery. minced 2/3 cup brown rice. Spicy Shrimp over Rice: ½ cup low sodium chicken or vegetable broth 6 ounces medium shrimp (40 per pound). 10 minutes) Add all remaining ingredients and mix well. cover and simmer for about 45 minutes. peeled and cleaned 3 cloves garlic. 24 . Add broccoli and sauté for 2 to 3 minutes. Serves 6.yellow zucchini.Spicy Vegetable Gumbo: 2 each. cooked 1-cup broccoli Spice Blend: 1-teaspoon paprika 1-teaspoon ginger 1-teaspoon chili pepper 1-teaspoon garlic powder ½ teaspoon cayenne pepper Directions: In a small bowl. Cover and simmer until vegetables are softened (approx. Put onion. carrots ½ small cabbage 5 large mushrooms 1 large onion 3 stalks of celery 1 cup each broccoli & cauliflower 2 tablespoons minced garlic 1 can (8oz) plain tomato sauce 2 cans (14-½ oz) low sodium chicken broth or vegetable broth if desired) 1 can (14 ½ oz) beef broth 1 tablespoon Italian seasoning 1 tablespoon dried rosemary 1-tablespoon zatarians Creole seasoning Black pepper as desired Directions: Cut all vegetables into bite size pieces. Add shrimp and garlic to skillet. Dip shrimp into spice blend coating evenly. carrots. mix spice blend together. green zucchini. Sauté 3 to 4 minutes. Add chicken broth. garlic and ½ cup chicken broth in a large pot. (Can garnish with shredded carrots) Serves 1.

cover and simmer for about half an hour until rice is tender. Add dressing. Asparagus spears. than add carrots. Continue to sauté-add broth if needed. sprouts. chili powder and cumin in a plastic bag.) goat cheese ½ cup walnut halves Directions: Bring a large saucepan filled with water to a boil. then sauté in a nonstick skillet. and vegetables. Add wild rice. cut into bite-size pieces 2 cups thinly slices carrot 8 cups mixed salad greens 2 sliced strawberries ½ cup light balsamic vinaigrette 1/4 cup (1 oz. Prepare a bowl of ice water. strawberries. Combine salad greens. Fruit & Vegetable Salad: ½ lb. 25 . Top with cheese and walnuts. minced 6 carrots. Remove after 2 minutes. and add broth and tomato paste. chopped 6 tablespoons. Serves 4. boneless skinless chicken breasts. diced 4 teaspoons fresh garlic. and yams.Vegetable-Chicken Soup: 2 tablespoons of olive oil 2 onions. toss well before serving. diced 6 celery stalks. then add wine if desired. celery. Add asparagus and carrots to boiling water. Serves 2-3. or when color has brightened. Drain. Add remainder of vegetables and cook for 10 minutes. and pat dry. tomato paste 2 lbs. Dredge chicken with thyme. drain and plunge into ice water. halved 4 yams. frozen Directions: Sauté garlic and onions in the oil. cubed 4-teaspoon cumin 64 ounces fat-free/low sodium chicken broth 2 teaspoon dried thyme 4-teaspoon chili powder 1½ cups wild rice or brown 1 cup red wine (optional) 1 cup of frozen peas Optional: 1-cup corn. sliced 1-pint brussel spouts. Total cooking takes about 45 minutes. Combine chicken w/vegetables in the oven.

remove bay leaves. Cover and refrigerate for at least 24 hours. Cook 1 minute. Season with salt and pepper. Mix well. Broil 15 to 18 minutes on each side. Preheat the oven broiler. Add artichokes. Drain vegetables. Turn the breasts so they are coated with the seasoning mixture. olives. and bring to a boil. garlic. Combine the remaining ingredients and pour over chicken. Place dish 3 to 4 inches below the broiler. Will keep in the refrigerator for 3 days. Marinated Chicken Breast: 4 chicken breasts (3-4 ounces each) 1/2 cup lemon juice 3 cloves garlic. Serves 8. Serves 4. and bay leaves in a large bowl.Marinated Vegetable Salad: ¾ cup white vinegar 4 cloves. Refrigerate the chicken in its marinade at least 1 hour. 26 . basting occasionally with marinade. crushed 2 teaspoon extra virgin olive oil 2 teaspoon pepper 2 teaspoon. red peppers and oil. Place the chicken breasts skin side down in baking dish. peeled and halved 2 bay leaves 3 cups cauliflower florets 1½ cups slices carrot 2/3 cup celery. turning it occasionally. transfer vegetables to vinegar mixture. carrots. chopped 1 can artichoke hearts. cover with water. and celery in a large saucepan. drain. drained & halved ½ cup pitted ripe olives ½ cup sliced bottled roasted red bell peppers 2 tablespoons extra virgin olive oil 1 teaspoon Celtic sea salt ¼ teaspoon black pepper Directions: Combine white vinegar. The marinade may be prepared ahead of time. tarragon 1-teaspoon thyme 3/4 teaspoon Celtic sea salt Directions: Place the chicken breasts in large bowl. set aside. Combine cauliflower.

Add the flounder. When fish flakes easily. covered for 5 minutes until fish is opaque turning once. Heat the sauce in a saucepan until warm. diced 2 tablespoons of coconut oil 1 clove of minced garlic 2 cans of tomato sauce (15 ½ ounces) 1 bay leaf ½ teaspoon basil Salt and pepper. almonds. Let cool and peel off blackened skin. bring a skillet of salted water to a simmer. Place the fish fillets in an 8 ½ X 11 baking dish in a single layer. Remove and drizzle with warm sauce. Broil until the skin is blistered and charred. Once the oil is hot. Reduce heat. preheat the oven to 350 degrees. cover. vinegar. 27 . stirring to combine. Simmer. stems removed. thawed 1 small onion. While sauce is simmering. it is ready. Italian Style Baked Cod: 2 pounds of cod fillets. Combine the bell peppers. Add everything except for the fish to the pot. place the onion in the pot and stir-fry until tender.Flounder with Roasted Red Pepper Sauce: 1-1/2 lbs red bell peppers. toasted 1/4 cup virgin olive oil 2 tablespoon balsamic vinegar 1-1/2 tablespoon tomato paste 1/4 teaspoon cayenne pepper 4-6 ounces flounder fillets Directions: For the sauce. to taste Directions: Heat the coconut oil in a saucepan over medium heat. tomato paste and cayenne pepper in a food processor. arrange the bell peppers skin side up on a baking sheet. For the flounder. olive oil. cut into quarters and seeded 1/2 cup slivered almonds. Serves 2. Serves 4. and simmer for 30 minutes. Process for 1-2 minutes until the almonds are ground. Bake in the preheated oven for 35 – 40 minutes. Gently pour the sauce over the fish.

to taste Directions: Poach chicken with celery tops. Add chopped onion. Add salt when beans are thoroughly cooked. inside stalks 1/2 medium onion 2-3 peppercorns 2 tablespoons extra virgin olive oil 1 red pepper 1 yellow pepper 1-1/2 large red onions Salt and pepper. then sauté with olive oil in wok or large skillet until carefully browned around the edges. top with salsa and serve. Remove form heat. red or pink 8 cups water Salt to taste 1/4 onion 1/4 cup extra virgin olive oil Directions: Cook beans in water for approximately 1 1/2 hours on medium heat. Add more water if needed. Stir occasionally. Watch closely so that peppers don't go limp. Let cool and remove skin. Let set.) Drizzle with olive oil. Place in tortillas with beans. slice or shred. When chicken in skillet. Serves 3-4. tops and tender. Bean Filling: 1 lb. Make sure that beans are completely covered in water. (Onions will cook from the heat of the beans. Next add red and yellow pepper and red onions. Cook about 15 minutes.Healthy Chicken Fajitas: 4 chicken breasts (3-4 ounces each) 1/2 cup celery. 28 . bag pinto beans. Add salt and pepper to taste. Toss and sauté about 10 minutes. onions. Beans will absorb liquid and become soft. and peppercorns. Remove from heat.

Healthy Snacks/Dessert Recipes 29 .

and put into baking dish. or until heated through and lightly browned (watch to be sure they don’t burn). Sprinkle over apples. Orange-Grilled Nectarines: 1-tablespoon orange juice ¼ teaspoon extra-light olive oil 1/8 teaspoon cinnamon 1 pinch of Celtic sea salt 1 ripe nectarine. pitted and cut into ½ inch slices 1/8 teaspoon of stevia Directions: Preheat the broiler. and salt. olive oil. Sprinkle core with cinnamon and vanilla and bake at 350 degrees in small amount of water till soft when pierced with fork. Drizzle any mixture remaining in the bowl over the slices.Baked Apple: 1 small apple Splash of vanilla extract ¼ teaspoon cinnamon Directions: wash and core apple. honey. Toss apples with lemon juice. (Only 5 minutes in the microwave) Serves 1. flour. Serves 1. cinnamon. Add the nectarine slices and toss to coat well. Combine well. Drizzle with apple juice. 30 . Combine oats. Bake until apples are hot and tender. try without first) Broil 6 inches from the heat for 5 to 7 minutes. and cinnamon in a large bowl. Serves 12. 30 to 40 minutes. thinly sliced 2 tablespoon lemon juice 2 cups rolled oats ¾ cup whole-wheat flour ½ raisins 2 teaspoons ground cinnamon ½ cup apple juice 1/3 cup honey 2 tablespoons extra virgin olive oil Directions: Preheat oven to 350 degrees. raisins. and oil. Coat 9” x 13” glass baking dish with nonstick spray. In a small bowl. Cinnamon-Apple Crisp: 8 apples. Place the nectarine slices in a small broiler proof pan. Sprinkle with sugar (if using. blend the orange juice.

Place on wax paper in the freezer and let freeze for 30-45 minutes. Pour batter into prepared pan. Lightly coat a 13x9x2-inch baking pan with nonstick cooking spray. combine all-purpose flour. Serves 2. Serves 24. Fold in chocolate pieces. Stir in zucchini and banana. shredded ½ cup (1) banana-ripe. oil. Cocoa Brownies: 1-cup all-purpose flour 1-cup whole-wheat flour ¼ cup ground flaxseeds ¼ cup unsweetened cocoa powder 2 teaspoons baking powder ½ teaspoon Celtic sea salt ½ cup eggbeaters 1/3 cup truvia (sugar made from stevia leaf) ½ cup canola oil 1/3 cup organic milk 1-cup zucchini. Stir just until moistened. 31 . and salt. In a large bowl. Cool completely on a wire rack. whisk together egg product. Insert a wood stick into each banana. sugar. Add zucchini mixture all at once to flour mixture. cocoa powder. mashed ½ cup miniature semisweet chocolate pieces Directions: Preheat oven to 350ºF. Bake about 25 minutes or until top springs back when lightly touched. In a medium bowl. and milk until well mixed. whole-wheat flour.Frozen Banana Treat: 2 ripe bananas 1/2 teaspoon of natural vanilla extract 2 wood sticks Directions: Brush vanilla over bananas. flaxseeds. baking powder. Cut into squares.