Recipes
Tuscan Veggie Soup
Ingredients:
1 tbsp. olive oil
3 carrots, peeled and sliced thick
1 large onion, roughly chopped
3 tomatoes from 15 oz. can whole tomatoes, no juice
4 garlic cloves roughly chopped
1 cup frozen squash (butternut or acorn) cubed and thawed
6 cups mushroom, veggie or chicken broth
3 fresh thyme sprigs or 1 tbsp. dried thyme
1 tsp. dried oregano or marjoram
2 bay leafs
4 cups chopped kale
1-15 oz. can of white beans (Cannellini or Great Northern) drained
Directions:
Add olive oil to large pot. Over medium/low heat, cook carrots, onion, tomatoes, garlic and squash.
Cook until mixture caramelizes, about 15 to 20 minutes.
Add broth and spices.
Cover and simmer for 15 minutes. Add kale and beans.
Cook for 15 minutes. Discard thyme and bay leafs.
Season to taste with salt and pepper.
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Squash & Apple Soup
Ingredients:
1 tbsp. butter
1 small yellow onion, diced
1 celery stalk, finely chopped
1 carrot, peeled and diced
1 medium butternut squash peeled, seeded and chopped
3 cups vegetable broth
1 large Granny Smith apple peeled, cored and chopped
Nutmeg (to taste)
Cinnamon (to taste)
Directions:
Add butter, onion, celery and carrot in medium saucepan over medium heat for 5 to 10 minutes.
Add squash, broth and apple. Bring to boil.
Cover and reduce heat to simmer for 15 minutes.
Puree small batches at a time in a blender.
Add cinnamon, nutmeg, salt and pepper to taste.
Herb Marinade
Ingredients:
1/4 c. olive oil
2 tbsp water
2 tbsp lemon juice
2 garlic cloves minced
Lemon zest
2 tbsp fresh rosemary chopped
1 tsp dried thyme or sage
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Pumpkin Seed Sauce
Ingredients:
1/3 cup pumpkin seed butter
1 small garlic clove chopped
2 tbsp. olive oil
1 tbsp. water
1 tbsp. fresh lemon juice
1/4 tsp. sea salt
2 tbsp. chopped cilantro
dash ground cumin
Directions:
Combine all ingredients in a blender or food processor. Use on top of veggies or cooked protein
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Asian
Ingredients:
¼ c. tamari sauce
1 tbsp toasted sesame oil
1 clove garlic minced
1 green onion (scallion) finely chopped
½ tbsp prepared Chinese mustard
2 tbsp orange juice
1 tbsp sesame seeds
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Cuban Garlic
Ingredients:
5 garlic cloves
1 tsp sea salt
¼ c. olive oil
1/3 c. orange juice
1/3 c. fresh lemon or lime juice
¼ c. cilantro
Combine the above in a blender or food processor and use as marinade.
Energy Boost
Ingredients:
6 oz. water
1/2 avocado
1/2 apple
3 c. spinach
1 tsp. lemon juice
Blend all ingredients together
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Raspberry Cocoa
Ingredients:
1 scoop whey or rice protein powder
8 oz. water
1-2 packets stevia
1 tsp. cocoa powder
1 c. raspberries
Blend all ingredients together
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Pina Colada
Ingredients:
1 scoop protein powder of your choice
3 oz. coconut milk
3 oz. water
1/3 c. pineapple, chopped
1 tbsp. coconut flakes
Blend all ingredients together
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Nut Butter Nanner
Ingredients:
1 scoop protein powder of your choice
8 oz. water ( or 4 oz. water and 4 oz. almond milk)
1 tbsp. flax seeds, ground
1 banana
2 tbsp. almond butter
Blend all ingredients together
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Power Rev
Ingredients:
4 kale leaves
2 c. spinach
1/2 banana
1 scoop protein powder
1/2 c. berries
1 tsp. lemon juice
2 tsp. ground chia seeds
1/2 tsp. cocoa powder
Blend all ingredients together
Rolled Chicken Breasts in Main Dishes
Ingredients:
4 boneless skinless chicken breasts
baby spinach or baby arugula
chopped sun-dried tomatoes that have been reconstitued in water for 5 minutes
feta or goat cheese
seasoned salt or salt and pepper
2Tbsp. olive oil
1/4 cup chicken stock
Directions:
Pound each chicken breast flat by putting between two sheets of plastic wrap and using a meat pounder or bottom of a heavy pan. Sprinkle with salt and pepper starting at one end of chicken breast add small palmful of spinach leaves, add tomatoes and approximately 1 oz. of feta or goat cheese. Gently roll chicken breast and secure with a toothpick. Sprinkle with a seasoned salt or with salt and pepper.
Heat 2 Tbsp. olive oil over moderate heat. Add chicken breasts. Brown on each side. Reduce heat to low-moderate and add chicken broth. Cover and cook 20 minutes.
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Asian Salmon in Foil
Ingredients:
asian salmon
4 boneless skinless wild pacific salmon filets
2 tbsp. tamari soy sauce
1 small minced garlic clove
1 lime
1 tbsp. toasted sesame oil
1 tbsp. grated fresh ginger
Directions:
Preheat oven to 350 degrees. Put each salmon on a piece of aluminum foil. Drizzle each with tamari. Divide garlic and add. Squeeze lime juice on each filet. Sprinkle with toasted sesame oil and top each with grated ginger.
Wrap tightly into individual foil packets. Place on baking sheet and cook 15-20 minutes.
Great served with baby bok choy !
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Garlic Cajun Shrimp in Main Dishes
Ingredients:
2 tbsp. olive oil
4 cloves garlic, minced
1 lb. raw shrimp, peeled
1 tsp. Cajun seasoning
¼ tsp. fresh ground pepper
Directions:
In large skillet over low-medium heat, add oil and garlic. Cook 5 minutes.
Add shrimp and stir to coat. Cook 3 minutes or until shrimp turn pink.
Add Cajun seasoning and pepper, toss to coat.
Adjust seasoning to taste.
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Tomato Basil & Egg Bake
Ingredients:
4 large tomatoes, seeded and hollowed out
Pinch of salt and pepper
1 tbsp. fresh basil, chopped fine
4 eggs
Parmesan cheese
Directions:
Preheat oven to 400 degrees.
Place hollowed tomatoes upright on baking sheet lined with foil. Sprinkle tomatoes with salt and pepper. Sprinkle basil inside tomatoes.
Bake for 10 minutes.
Remove from oven and crack 1 egg into each tomato. Sprinkle Parmesan cheese on top.
Bake for 20 more minutes or until egg is cooked.
Season to taste.
