Vegetables

Salmon with Grilled Tomatoes, Green Beans and Salad

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Ingredients:

1 tbsp oil, avocado or grapeseed

2/3 lb. Salmon, wild caught is best

1/4 cup Peach jam

1/4 cup Spicy mustard

2 tomatoes with 

1 tbsp fresh basil (optional)

2 cups green beans

2 tbsp slivered almonds

1 tsp olive oil

Mixed greens 2 cups

2 tbsp cranberries

2 tbsp goat cheese

1 tbsp olive oil 

1 tbsp vinegar

Directions: 

Salmon and Tomatoes:  Put 1 tbsp olive oil into a pan and warm over med. heat. Mix spicy mustard and peach jam and coat the salmon with it. Put salmon skin side down in pan. Cook for 4 min and flip salmon. Add tomatoes cut side down. Cook for 3 min. and flip. Remove tomatoes when they are softened. Cook salmon until just cooked throughout. (don’t over cook or your salmon will be dry)

Green Beans:  Put 2” of water in a pot and bring to a low boil. Once water is boiling, add beans, cook on medium until crisp tender. Drain and then add 1 tsp olive oil and slivered almonds roos and cook for 2 mi.

Salad:  Place fresh greens on a plate. Add dried cranberries andgoat cheese. To make the salad dressing, pour olive oil and vinegar over salad, sprinkle with salt & pepper. 

Serves Two

Apple Cranberry Stuffing

Ingredients:

  • 1 sweet potato, cut into 1 in. squares
  • 1 cup fresh cranberries, cut in half
  • 1/4 cup of vegetable or chicken broth
  • 4 slices of bacon
  • 4 stalks of celery, chopped
  • 4 cloves of garlic, minced
  • 2 tbs. rosemary, minced
  • 1 tbs. olive oil
  • 2 cups mushrooms, thinly sliced
  • 1 and 1/2 heads of cauliflower, process in food processor until it looks the size of rice
  • 1 green apple, cut into 1 inch squares
  • 1/4 tsp. cinnamon
  • 1/4 tsp. salt

Directions:

Preheat oven to 350 degrees. Combine sweet potatoes, cranberries, and broth into large baking dish. Place in oven and cook for 30 minutes. Stir once.

While sweet potatoes are cooking, place bacon slices in skillet and cook until they are crispy. Remove bacon from the pan and let cool. Add onion and celery in bacon grease pan and cook for 8 minutes, or until they begin to turn brown. Remove onion mixture from pan and place in a small bowl on the side. 

Add olive oil to pan and mushrooms. Cook, stirring for a couple minutes until the mushrooms are brown. Add cauliflower to mushroom pan and cook for 5 minutes, stir a few times while cooking. 

When the sweet potato mixture is finished cooking, remove from the oven and turn the heat up to 425 degrees. Add the cauliflower mixture, the onion mixture, the apple as well as the cinnamon and sea salt to the sweet potato mixture and stir to combine. Place back in the oven for another 10 minutes. Let cool for a few minutes, and serve warm.

 

Healthy Hash Browns- Made with Spaghetti Squash

Ingredients:

  • 1 whole large spaghetti squash, cooked and strands pulled out from squash
  • sea salt
  • 3 Tablespoons coconut oil 
  • fresh green onion (optional garnish)
  • cilantro ( optional garnish)
  • optional: top with yogurt (dairy-free, vegan)

Directions:

  • Mix squash with a little sea salt. Form into balls, compact them with your hands, and then press each ball into a hash brown patty. Use a kitchen towel or paper towel to help squeeze out any extra moisture you can from each patty. 
  • Heat a skillet up to medium heat, and add in a little oil. When oil is nice and hot, gently add in a couple patties to pan fry.
  • Pan fry each side of the hash brown patties for about 5 to 7 minutes a side, or until nice and golden and thoroughly heated all the way through.
  • Top with optional garnish if you like
  • Enjoy!

 

Butternut Squash Lasagna

Ingredients:

  • 1 lb ground grass-fed beef
  •  1 large butternut squash
  •  1 28 oz jar tomato sauce
  •  1 tbs. olive oil
  •  1 cup white onion, diced
  •  6 cloves garlic, minced
  •  5 tablespoons sundried tomatoes, diced with oil drained
  •  2 basil leaves
  •  Salt & pepper to taste
  • Mozzarella cheese to sprinkle on top (optional)

Directions:

  • Peel the butternut squash and slice in half. Remove the seeds with a spoon. Slice both halves in half widthwise. Slice each section into thin slices, lengthwise.
  •  Preheat the oven to 375°F. 
  •  Bring a large saucepan to medium heat. Add olive oil, garlic and onion. 
  •  Once onions are translucent, add the meat, salt, pepper and basil. Cook until meat is browned. 
  •  Add sun-dried tomatoes and marinara to the pan.
  •  To assemble the lasagna, place 2-3 tablespoons of the sauce on the bottom of a 9”x13” baking pan. 
  •  Layer with slices of butternut squash so they overlap slightly. Add a layer of meat and sauce to cover the squash.
  •  Repeat step 7 until there is no more squash or sauce left, about 3 layers.
  •  Bake in the oven 60 minutes uncovered at 375°F. 
  • remove From the oven and sprinkle cheese on top. Enjoy!

Pad Thai with Vegetable Noodles

Ingredients:

  • 2 lbs. chicken breasts (substitute tofu for vegetarian option)
  • 3 medium zucchini
  • 1 large carrot
  • 1 handful bean sprouts
  • small bunch of green onions
  • 1 cup coconut milk
  • 1 cup chicken or vegetable broth
  • 1 tbs. olive oil
  • 1 tbs. liquid amino acids (or soy sauce)
  • 2 tsp. fish sauce
  • 1 tbs. freshly minced ginger
  • 2 garlic cloves, smashed and minced
  • 1 tsp of cayenne pepper.
  • 1 tsp of red pepper flakes.
  • Salt & Pepper for seasoning the chicken.
  • Chopped cashews for garnish (optional).
  • Chopped cilantro for garnish (optional).

Instructions:

  • Season chicken (or tofu) with salt and pepper, and a little bit of the cayenne pepper and ginger powder.
  • In your crock, add your coconut milk and chicken stock. Stir well. 
  • Add olive oil, liquid amino acids, fish sauce, ginger, garlic, 2 green onions chopped including the whites, cayenne, and red pepper.
  • Stir well. 
  • Place chicken breasts into your base liquid.
  • Turn your zucchinis into veggie noodles with your spiral slicer, or slice them into long, thin pieces, shred your carrots, and wash your bean sprouts.
  • Toss your zucchini noodles, carrots, and bean sprouts together on your counter to mix them well.
  • Nest, or balance your veggie noodles on top of your liquid and meat base in your slow cooker, and press down every so slightly. The goal is for them to be steamed, not stewed.
  • Cook for 3.5 to 4 hours on low if you are using a 4-Quart Slow cooker.
  • Cook for no more than 6 hours on low (5 is ideal) if you are using a 6-Quart slow cooker.
  • To serve, remove the noodles first and set aside, making sure they are strained of any retained liquid.
  • Remove your chicken breasts and chop into strips. Add back some of the remaining sauce/broth from the crock to the meat and mix well.
  • Place your meat and sauce over your noodles, and garnish with green onions (scallions), chopped cilantro, and chopped cashews. Enjoy!

 

Simple Stuffed Pepper

Ingredients:

1 Large Red Pepper

1 cup Diced Chicken - cooked

1 tbsp sun-dried tomates - minced

2 tbsp  chopped fresh basil

2 thin slices of mozzarella cheese

Directions:

Preheat over to 375°. Place red pepper in oven and cook until just soft. Cut in half and discard seeds and stem. Place chicken and sun-dried tomatoes inside each pepper half. Top with slice of cheese and bake for 10 min or until cheese melts and chicken is warm. 

Remove from oven and top with fresh basil . 

Asian Scallops with Snow Peas and Eggplant

Ingredients:

1/2 cup thinly sliced Japanese Eggplant

2 Green onions - cut into bite sized pieces

1 Cup Snow Peas (i like to pluck the outside thread off) 

1/2 pound fresh scallops ( can use shrimp or chicken or just go vegetarian)

1 tblsp frozen orange juice concentrate or 1/4 cup orange juice or juice 1 orange

1 tbsp soy sauce or Braggs liquid aminos or soy sauce 

1 tsp Sriracha Sauce (or your favorite hot sauce)

1 tsp pealed and minced ginger root

2 tbsp sesame oil

Directions:

Put sesame oil in pan, add eggplant and  cover with lid. cook over med high heater 4 min, flip eggplant and cook over med. heat for 3 min. Add green onion and cook covered for 3 min. Add snow peas and cook uncovered for 2 min. Stir occasionally. 

Divide vegetables and put onto 2 plates. 

In the same pan add scallops. Cook, uncovered for about 3 min (depends on size of scallops). Flip scallops, add ginger and cook for additional 2 min. Add OJ concentrate, soy sauce and Sriracha Sauce. Stir until scallops are covered and OJ concentrate is dissolved. 

Spoon scallops and sauce over vegetables. Sprinkle with sesame seeds and serve immediately

Serves 2

Bruschetta Avocado

Ingredients

1 avocado

1 large tomato - diced and seeds discarded

1/4 cup Fresh Basil - chopped

1 tbsp onion - finely chopped

1 tbsp balsamic vinegar

1 tbsp olive oil

salt and pepper to taste

Directions:

Cut avocado in 1/2 and remove pit. Add tomato, basil, onion, vinegar, oil, salt and paper into a bowl and stir. Scoop 1/2 of bruschetta mixture on top of each avocado half. 

Serves: 2 

Tomato Salsa

Ingredients:

4 Large Tomatoes - Seeds Removed

4 Tomatillos - skin removed

1 Cup Cilantro lower stems removed

Juice of 1 lime

1 tsp Cayenne Pepper

1 tsp cumin

1 tsp chilli powder

2 Green onions

Directions:

Put everything in blender except the green onion and blend until chunky. Pour into a bowl. Dice the green onion and stir into salsa.  

Apple Walnut Salad With Cilantro

Ingredients:

Salad:

4 cups diced, unpeeled apples

2 tbs raisins

1 stalk celery, chopped

2 tbs chopped walnuts

4 lettuce leaves

Dressing:

1 cup plain yogurt

4 tbs fresh chopped cilantro

2 tbs rice vinegar

Directions:

Toss apples, raisins, celery and walnuts. Mix dressing, and toss with salad. Serve on lettuce leaves.

Serves 4.