RECIPE INGREDIENTS ARE FOLLOWED BY THE RECIPES, THE IDEA IS THAT ALL OF BREAKFAST, LUNCH AND SUPPER ARE INTERCHANGEABLE AND THE SNACKS ARE BETWEEN LUNCH AND SUPPER.
THE FOLLOWING IS A SUMMARY OF ALL THE INGREDIENTS IN ALL 34 RECIPES/SNACKS, MANY OF WHICH YOU SHOULD HAVE BY NOW, SO IF YOU WANT TO GO ON THIS HIGH PROTEIN REGIMEN FOR 30 DAYS, IT MIGHT BE GOOD TO STOCK UP ON ALL BUT THE MEATS AND VEGETABLES SO THERE WILL BE NO NEED TO RUSH AROUND:
GROCERY SHOPPING FOR WEEK
ONE (actually through 4):
MISCELLANEOUS:
EVOO
¼ tsp sesame oil
2 Tbsp maple syrup or honey
plus 2 tsp honey
1 Tbsp soy sauce
½ cup plus 1 tsp low sodium
tamari
2 Tbsp Tahini
1 Tbsp red wine vinegar
1 Tbsp raspberry vinegar
¼ cup rice wine vinegar
2 Tbsp almond butter
barbecue sauce
¾ cup hummus
¾ cup salsa
1 Tbsp light raspberry
walnut vinaigrette
2 ounces apple juice
2 ounces coconut milk
beverage plus ½ cup
protein powder
small bag 200 calorie
popchips
protein bar
1 to 2 tsp chopped chipotle
chilies in adobo
2 tsp virgin coconut oil,
plus 2 tsp
2 tsp canola oil
2 Tbsp low sodium barbeque
cause
½ cup golden raisins
2 cups vegetable broth
2 Tbsp mango chutney
Harissa
BREAD
1 loaf Ezekial bread
1 loaf Ezekial bread
9 multi grain or ezekial
tortilla, or WW tortilla
2 hemp waffles
1 multi grain bagel
3 pitas
1 serving (about 18 chips)
Baked Guiltless Gourmet tortilla chips
1 cup cheerios
EGGS AND FISH, POULTRY AND MEAT:
4 egg whites PLUS 4 eggs
LOX
3 ounces wild caught salmon
fillet plus 4 (4 ounce) wild Alaskan salmon fillets, skin on )
1 pound mahi mahi rinsed and
patted dry, cut into bit size chunks
4 (6 ounce) yellow fin tuna
steaks (about ¾ inch thick), sushi quality
1 lb raw shrimp peeled and
devined (16 to 20 per pound)
3 ounces roasted nitrate
free turkey breast, sliced
200 calories organic turkey
jerky
Chicken or Turkey Sausage
3 slices turkey bacon
1 lb boneless skinless
organic turkey, cut into 1 12 inch pieces
16 ounces of chicken breast (4 ounces per meal) plus
3 ounces, plus 1 lb plus 4 (4to f5 ounces boneless, skinless chicken breast
halves) plus 1 ¾ lb skinless, boneless organic chicken breast
1 lb lean boneless sirloin
MILK PRODUCTS
½ cup coconut beverage or
skim milk, lite coconut milk
Neufchatel
½ cup (2 ounces) organic
reduced fat sharp cheddar cheese, shredded
2/3 cup cottage cheese
1.2 cup/serving yogurt plus
2 Tbsp plus a cup of yogurt
2 sticks of mozzarella
cheese
1 Tbsp organic cheese
1½ ounces feta cheese,
crumbled, reduced-fat plus 1/3 cup
1 /2 cup cottage cheese,
nonfat
FRUIT AND VEGGIES
2 ½ banana
2 ½ banana
1 ½ cup berries ½ cup
blueberries fresh or frozen
2 slices fresh pineapple
2 ½ small apple, melon
1 small pear
1 mango (about 2 cups), plus 1 cup diced peeled mango
2 slices watermelon
2 slices watermelon
2 Tbsp lime juice, 4 lime
wedges for garnish, juice of oe lime, 1 medium lime cut into wedges
1 Tbsp lemon juice, plus 1
tsp, 2 Tbsp fresh lemon juice plus zest plus wedges
1 orange 1/.2 tsp orange
zest ½ cup fresh orange juice, juice of
one orange
2 tbsp ginger
8 cups mixed greens
10 cups mixed greens or
arugula
8 cups arugula leaves
1 cups (5 ounces) plus 1 ½
cup spinach plus ½ cup
2 cups kale chopped
2 cups fennel bulb (bout 2
small bub), thinly sliced
2 to 3 avocado
8 ounces corn (rinsed and
dried) and 2 ears of corn
4½ cup red bell pepper (2
for the whole 2 weeks)
2 large bell pepper plus a
small one
2 medium jalapeno peppers,
plus 3 tsp minced japapeno or more 4 green chilies
1 seeded chopped red chile,
plus 2 small hot chilies seeded and minced
1 zucchini
1 yellow squash
1 medium head of
cauiliflower
1 medium butternut squash or
small pumpkin (about 3 lbs), peeled, seeded and cut into 1 inch pieces
1 sweet potato
RED ONION: 1 cup red onion
plus 2 slices plus 1 Tbsp red onion, 1/8 cup red onion , plus ½ cup plus 1 onion,
½ cup minced red onion plus medium red onion coarsely chopped
YELLOW ONION:1 medium onion,
halved and thinly sliced plus another medium onion plus ¾ cup onion chopped
6 scallions
4 plum tomatoes plus 1 large
tomato plus 2 slices of tomato plus 1 cup tomato chopped and one 14 ounce can diced organic tomatoes
with juices plus two slices plus another slice, 3 medium tomatoes diced, plus ½
cup chopped and seeded organic Roma tomatoes, plus q cup chopped fresh tomatoes
carrots, 4 medium carrots,
celery
15 or more garlic cloves
chopped oregano
½ cup parsley
1 Tbsp fresh marjoram (or
oregano or basil)
cilantro leaves ¼ cup, plus
two Tbsp chopped, plus 1 tsp.
1 tsp chopped fresh rosemary
¼ cup kalamata olives pitted
and coarsely chopped
½ cups green olives, pitted,
thinly sliced
NUTS AND FLOUR AND BEANS
1 cup quinoa
1 ½ cup dry WW couscous plus
4 cups cooked whole wheat coucous from about 1 ½ cups dried
1 Tbsp plain agar powder
(substitute garbanzo bean flour)
1 lb pizza dough WW thawed or ?premade WW pizza (boboli?)
WW flour to work surface
2 Tbsp cornmeal for baking
sheet
½ cup dry whole wheat
breadcrumbs
1 cup oatmeal
6 organic pecans
1 Tbsp organic walnuts,
chopped
¼ cup crushed raw or dry
roasted organic almonds, ¼ cup dry roasted organic almonds and ½ cup unsalted
½ cup sliced almonds,
toasted
1 Tbsp raw pepitas
¼ cup sunflower seeds
19 ounces garbanzo beans
(for 4), plus 1 cup chickpeas, plus 1 15 ounce can of chickpeas rinsed and
drained
¼ cup cannellini beans, no
salt added, rinsed and drained
16 ounces low sodium black
beans, plus 1 15 ounce can black beans plus 2 cans (15 ounces) black beans,
drained and1 cup dried black beans,
¼ medium grain dried bulgur
SPICES
½ tsp cinnamon
chili powder and 1 1/2 Tbsp chili powder
1/8 tsp ground cloves
1 ½ tsp ground turmeric
2 tsp ground coriander
1 hole bay leaf
1 tsp cumin seeds
1 tsp ground cardamon
1 ½ Tbsp dried oregano
1 12/ Tbsp. cumin, plus
another tsp
2 Tbsp all purpose four
½ tsp dried onion power
½ tsp dried garlic powder
ground black pepper
dried rosemary
2 Tbsp curry power
RECIPES WITH ABOVE INGREDIENTS:
30 DAY PLAN 10 OF EACH: breakfast, lunch, snack, supper plus 4 VEGAN recipesBREAKFASTS
1. 2 eggs and toast, 1 tsp EVOO, 2 slices Ezekial bread
2. Multi-grain bagel with light non-fat cream chees and 2 ounces of nitrate-free lox
3. Baked Sweet Potato and Sausage (1/2 sweet potato, small, 1 chicken or turkey sausage). While sweet potatoe is baking, cook the chicken or turkey sausage in a skillet. Let sweet potatoe cool down for a few minutes, slice sausage into rounds and serve hot next to sweet potato.
4. Cheerios with Banana or Berries. 1 cup of cheerios, 1/2 cup of coconut milk beverage, 1/2 banana sliced or 1/2 cup of mixed berries.
5. Cottage Cheese with Pineapple: 2/3 cup organic low-fat cottage cheese, 2 slices of fresh pineapple, optional toppings (1 small apple, 1 cup melon, 1 cup berries
6. Egg Whites Breakfast Wrap: 3 slices of turkey bacon, 4 egg whites, scrambled, 1 tomato slice, 1 ezekial sprouted grain tortilla or multi-grain tortilla.
7. English muffin or Toast with Almond Butter: 1 multi-grain English muffine or 2 slices multi-grain bread (Ezekial), 1 light spread of organic natural almond butter.
8. Hemp Waffles with Bananas. 2 nature's Path hemp waffles, 1/2 banana, slice 1 Tbsp organic maple syrup or organic raw honey.
9. Oatmeal with Apples and Pecans. 1 cup oatmeal, 1/2 small apple chopped, 6 organic pecans, crushed, pinch of cinnamon
10. Yogurt with Berries and Almonds: 1 serving coconut milk yogurt or organic dairy yogurt, 1/2 cup mixed berries, 1/4 cup crushed raw or dry-roasted organic almonds.
LUNCH RECIPES (PROTEIN-PACKED)
1. CHICKEN SALAD WITH AVOCADO AND MANGO
2 Tbsp EVOO
2 Tbsp fresh lime juice
2 Tbsp mango chutney
1 Tbsp soy sauce, low soldium
3/4 tsp grated peeled fresh ginger
4 (4 ounce) skinless, boneless chicken breast
8 cups mixed greens salad, packaged
1 cup diced, peeled mango
3/4 cup diced, peeled avocado
cooking spray
PREP: 4 servings, 185 calories, 5 grams fiber
Combine oil, juice, chutney, soy sauce and ginger in small bowl. Spoon 2 Tbsp of oil mixture over chicken, reserving the rest for the salad. Turn chicken to coat and let stand 5 minutes
Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done. brushing with oil mixture from plate before turning. Slice chicken crosswise into strips. Arrange greens, mango and avocado on four serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.
2. CHICKPEA BURGERS
19 ounces garbanzo beans, rinsed
4 scallions
1 egg
2 Tbsp flour, all purpose
1 Tbsp oregano, fresh, chopped
1/2 tsp ground cumin
1/4 tsp salt
2 Tbsp EVOO
2 pitas, 6 inch WW
1/2 cup yogurt, low fat plain
2 Tbsp Tahini
1 Tbsp lemon juice
1/3 cup parsley, flat-leaf, chopped
1/4 tsp salt
PREP: 4 servings, 339 calories, 9 gram fiber
Food processor: chickpeas, scallions, egg, flour, oregano, cumin and 1/4 tsp salt Pulse, to coarse mixture that holds togetehr when pressed. Form into 4 patties. Cook until golden and beginning to crisp 4 to 5 minutes, flip until golden brown 2 to 4 minutes more
Sauce: yogurt, tahini, lemon juice, parsley and salt. Divide patties among the pitas and serve with sauce.
To prepare ahead, cover and refrigerate for a few days
3. GRILLED SIRLOIN SALAD
1 Tbsp chili powder
2 tsp dried oregano
1 tsp dried thyme
1/2 tsp onion powder
1/2 tsp garlic power
1/4 tsp black pepper
1 lb lean boneless sirloin stead, trimmed
8 cups organic mixed salad greens or arugula
1 1/2 cups red bell pepper strips
1 cup vertically-sliced red onion
1 T bsp chopped fresh parsley
1 Tbsp red wine vinegar
1 tsp EVOO
1 tsp fresh lemon juice
1 (8 3/4 ounce) can organic whole kernel corn, drained and rinsed)
PREP: 278 calories 6.1 grams Fiber
Combine first 6 ingredients: rubover both side of steak. Grill steak 5 minutes or until desired doneness. Cut the steak across grain into thin slices. While steak cooks, combine salad greens and remaining ingredients in a large bowl, toss well to coat. Top with steak.
4. GRILLED VEGETABLE SALAD
1 tsp chopped fresh rosemary
1/8 tsp freshly ground black pepper
2 1/2 tsp EVOO
1 Tbsp raspberry-flavored vinegar
1 clove garlic, minced
2 ears fresh corn, husked
1 small zucchini, cut in half lengthwise (aobut 1/4 lb)
1 small yellow squash, cut in half lengthwise (about 1/4 pound)
1 lsrge bell pepper, cut into quarters
2 (1/2 inch) slices red onion
1 large unpeeled tomato, cored and cut in half crosswise
PREP: 256 cal, 4 gr fiber
Combine rosemary, black pepper, EVOO, vinegar and garlic in a bowl. Stir with a whisk until blended. Brush ears of corn and cut surfaces of remaining vegetables with half the EVOO mixture and set aside. Coat grill rack with cooking spray, Place vegetables cut side on rack. Cook 5 minutes. brush with remaining EVOO mixture. Turn vegetables over, and cook an additional 5 minutes or until tender. Remoe from grill, cut each ear of corn into 6 pieces. Cut onion slice into quarters. Cut remaining vegetable pieces in half.
5. HUMMUS AND VEGETABLE PITA
1/4 cup hummus
1 pita 6 1/2 inch whole wheat, cut in half to form two pockests
1/2 cup spinach
1 Tbsp red onion, red chopped
1/4 cup carrots, choppped
2 slices tomatoes
2 Tbsp mozzarella cheese, shredded
PREP: 342 calories
spread hummus equally between the two pita halves. Divide spinach, red onion, etc. equally between each pita, sprinkle cheese on top
6. JILLIAN'S SUBWAY VEGGIE DELITE
1 6 inch Italian bread
lettuce
Tomatoes
Green pepeppers
Cucumbers
Avocado
Onions
Black pepppers
Mustard (optional)
Vinegar (optional)
calories 270
7. MEXICAN PIZZA
1 tortilla, 6 1/2 inch WW
3 ounces organic oven roasetd, chicken breast, skinless
1/4 cup mild salsa
1/2 cup red peppers, chopped
2 Tbsp green chili peppers, diced
1 cup spinach
2 Tbsp organic cheese divided
1/4 cup avocado, sliced
PREP: 384 CALORIES, 8 GRAMS FIBER
Preheat oven to 425 degrees. Spray pan with non-stick spray. Over medium heat, cook bell pepper, green chiles and spinach and cook until spinach is wilted. Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.
8. SALMON AND BLUEBERRIES
3 ounces wild caught salmon fillet
2 cups lettuce, mixed greens, packaged
1 cup tomatoes, chopped
1/4 cup blueberries, fresh or defrosted frozen
1/2 ounces feta cheese crumbled, reduced=fat
1 Tbsp organic walnuts, chopped
1/4 cup cannellini beans, no salt added, rinsed and drained
1/8 cup red onion, but into 1/8 inch thick slices separated into rings
1 Tbsp light raspberry walnut vinaigrette
PREP; 1 serving 425 calories, 9 g. fiber
Heat pan over medium heat, add salmon fillet, skin side down, cook 5 to 7 minutes until light pink. Add salmon to package mixed salad greens combined with tomatoes, blueberries, reduced-fat crumbled feta cheese, walnuts, cannellini beans, red onions. Drizzle 1 Tbsp of light raspberry walnut vinaigrette on top. Eat immediately.
9. SEARED TUNA SALAD
4 (6 ounce) yellowfin tuna steaks (about 3/4 inch thick), sushi quality
1 1/2 tsp freshly ground black pepper, divided
2 Tbsp EVOO divided in half
2 Tbsp fresh lemon juice
8 cups arugula leaves
2 cups fennel bulb (about 1 small bulb), thinly sliced
PREP: 4 servings 276 calories, 2 grams fiber
Sprinkle tuna steaks with 1 tsp black pepper. Heat 1 Tbsp oil in a large skillet over medium-high heat. Add tuna steaks: cook 2 minutes on each side or until they reach desired degree of doneness. In a large bowl, combine 1/2 tsp black pepper, 1 Tbsp oil, and juice; whisk. Add arugula and fennel; toss well. Place about 2 cups salad on each of the four plates; top each serving with 1 tuna steak.
10. TURKEY AND AVOCADO WRAP
1 sprouted grains Ezekial tortilla or WW tortilla
1/4 avocado
3 ounces roasted nitrate-free turkey breast, sliced
2 slices tomatoes
1/2 cup organic spinach leaves
PREP 1 serving 327 calories, 3 grams fiber
Lay wrap out on plate. With a fork, mash avocado until it's a spread-like consistency. Spread over wrap. Place turkey, tomatoes, and spinach in center. Roll rightly, secure with toothpicks and cut in half to serve.
SNACKS
(200 calories) between lunch and supper
1. Almonds and Orange (1/4 cup raw or dry-roasted organic almonds, 1 orange, small)
2. Apple Berry Banana Smoothie
2 ounces apple juice
2 ounces coconut milk beverage
1/2 banana
1 scoop protein powder (vanilla cream whey)
1 cup ice cubes
PREP: pour ingredients into a blender and blend on high until mixture is completely smooth and frothy. Pour into a tall glass and enjoy.
3. CHIPS AND SALSA
1 serving (about 18 chips) Baked Guiltless Gourmet tortilla chips, 1/3 cup fresh salsa. Dip chips into salsa and enjoy.
4. HARD-BOILED EGG WITH 1 SMALL APPLE
1 egg, hard-boiled, 1 organic apple, small. Hard boil the egg and deshell it when it has cooked. Cut the apple into slices. Serve and enjoy.
5. HUMMUS AND VEGGIES
Organic carrot sticks or baby carrots
Organic celery sticks
1/3 cup of hummus
Cut washed and peeled carrots and celery stalks into short sticks. Serve alongside a small bowl filled with hummus. Dip and enjoy
6. MOZZARELLA CHEESE AND SMALL PEAR
1 low fat mozzarella cheese stick
1 small pear.
Slice the pear and remove the cheese stick from the plastic wrap.
7. ?POPCHIPS AND COTTAGE CHEESE
1 small bag of 200 calorie or less
1/2 cup of cottage cheese, non fat
Pour chips onto a small plate and serve alongside a bowl of cottage cheese
8. PROTEIN BAR
brand..22 day brand or lara bar brand. All natural, no preservatives, etc, no corn syrup
9. SUNFLOWER SEEDS AND WATERMELON
1/4 cup sunflower seeds
2 slices watermelon
Slice the watermelon then cube it if you want to enjoy it in a bowl. Eat with the sunflower seeds.
10. TURKEY JERKY
200 calories of organic turkey jerky
Several varieties of organic turkey jerky available at supermarkets. Check Trader Joe's and Whole Foods, nitrate-free varieties. 200 calories based on serving size.
DINNER (make ahead and freeze for future)
1. BBQ CHICKEN AND BLACK BEAN BURRITO
1 Tbsp EVOO
3/4 pound skinless, boneless organic chicken breast, cut into bite-size pieces
1/2 cup onion, chopped
3 garlic cloves, minced
1/3 cup low sodium barbeque sauce
16 ounces of low sodium black beans, rinsed and drained
1/2 cup (2 ounces) organic reduced fat sharp cheddar cheese, shredded
4 Ezekiel sprouted grain tortillas
1/4 cup organic nonfat plain Greek yogurt
PREP: SERVES 4, 368 calories, 4.8 grams fiber
Heat oil in a large skillet over medium heat. Add chicken, onionm, and garlic, cook 8 minutes or until chicken is done, stirring constantly. Stir in barbeque sauce and beans. Sprinkle with cheese, cook 5 minutes or until thoroughly heated. Warm tortillas in skillet until lightly brown. Sppoon about 1/2 cup chicken mixture down the center of each tortilla: top each with 1 Tbsp Greek yogurt, and roll up.
2. BLACK BEAN CHILI
1 cup dried black beans, rinsed
1 Tbsp EVOO
1 onion, finely chopped
1 green pepper, finely chopped
3 cloves garlic, finely chopped
1/2 Tbsp chili powder
1/2 Tbsp ground cumin
1/2 Tbsp dried oregano
1/4 tsp ground cinnamon
2 pinches ground black pepper
1 14 ounce can diced organic tomatoes with their juice
1/2 tsp grated orange zest
1/2 cup fresh orange juice
1 to 2 tsp chopped chipotle chilies in adobo (optional)
1/4 cup medium grain dried bulgur
pinch salt
2 Tbsp minced scallions (white and green parts), for garish
2 Tbsp minced fresh cilantro, for garnish
4 lime wedges, for garnish
PREP: 4 servings 297 calories
Place the beans in a colander and pick over them to remove any debris., then rinse and rain. Place them in a Dutch oven or other large, heavy pot and add water to cover by 2 inches. Bring to a boil. Recduce the heat to low and simmer, partially covered, until almost tender, about 1 hour. Drain and set aside.
Heat the oil in the same large pot over medium-high heat until hot but not smoking. Add the onions and the green peppers and cook, stirring occasionally, until just starting to brown 8 to 10 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Stir in the chili powder, the cumin, the oregano, the cinnamon, and the black pepper. Then stir in the tomatoes, the orange zest and juice. , the honey, the chipotle and 1.5 cups of water. Add the reserved beans. Return to a simmer, and cook, partially covered, checking occasionally and adding more water and needed, until the beans are just tender to the bite, about 1 1/2 hours. Stir in the bulgur 15 minutes before removing the chili from the heat. Add pinch of salt.
Divide into 4 bowls and top each serving with the scallions, the cilantro, and a lime wedge, if desired, or pass the toppings separately at the table.
3. CHICKEN SATAY
1 pound boneless, skinless organic chicken breast
1/2 cup plus 1 tsp low solium tamari
Juice or one orange (about 1/2 cup)
Juice of a 1 lime (about 1 1/2 Tbsp)
3 garlic cloves, chopped
1/4 cup rice wine vinegar
2 Tbsp almond butter
1 Tbsp honey
1 Tbsp fresh ginger, minced
1/4 tsp sesame oil
Olive oil spray for grilling
PREP: 4 servings, 203 .5 calories per serving
Slice the chicken breasts into thin strips 3 to 4 inches long: this is easier to do if the chicken is plaeed in the freezer for 20 minutes before slicing. You should have about 40 slices (count out and set aside roughly half as many skewers as you have slices of chicken). In a medium bowl, mix together 1/2 cup tamari, orange juice, lime juice, and 2 of the garlic cloves. Add the chicken slices. Cover the bowl and refrigerate for at least 1 hour and up to overnight. Before you are ready to grill the chicken, soak the wooden skewers in water for at least 20 minutes.
Meanwhile, in a blender or the work bowl of a food processor, place the rice wine vinegar, almond butter, honey, giner, sesame oil, remaining 1 tsp tamari, and remaining garlice clove. Blend or process until smooth.. Set aside until ready to serve.
If using a gas or charcoal grill, spray the grill with EVOO and preheat a medium not grill. If using a grill pan, spray and EVOO and heat over medium-high.
Pat the chicken slices dry, and thread 2 slices on each skewer. Grill for about 2 to 3 minutes per side. Arrange the hot skewers on a platter. Drizzle the sauce over or serve in a bowl alongside the skewers
.
4. HONEY LEMON MARINATED CHICKEN BREASTS
1/4 cup honey
1/4 cup lemon juice
2 tsp vegetable oil
1 tsp rosemary, crushed
1 tsp lemon peel, grated
1/2 tsp salt
1/8 tsp black pepper
4 organic chicken breasts, skinless
PREP: 4 servings, 189 calories 0 fiber
Combine all ingredients (except chicken) and mix well. Marinate chicken in honey lemon mixture 1 hour in shallow baking dish. Broil chicken 5 minutes, brush with pan drippings, turn and broil 5 minutes longer or until juices run clear. If desired, bring marinade to a boil; simmer 2 minutes. Strain hot marinade over chicken.
5. MAHI MAHI TACOS
3 Tbsp fresh lime juice
3 Tbsp fresh orange juice
1 garlic clove, chopped
2 tsp chili powder
1/4 tsp salt
1/4 tsp ground black pepper
1/8 tsp cayenne pepper
1 pound mahi-mahi, rinsed and patted dry, cut into bite size chunks
1 large ripe mango, peeled, pitted and chopped (about 2 cups)
1/4 cup fresh cilantro leaves, chopped
1/2 tsp seeded, chopped red chile
2 tsp virgin coconut oil
4 (8 inch) Ezekiel grain tortillas
1 ripe avocado, peeled and chopped
PREP: 4 servings 405.2 calories
In a medium bowl, whisk together 2 Tbsp of the lime juice, 2 Tbsp of the orange juice, garlic,
chili powder, salt, black pepper, and cayenne pepper. Add the fish and gently stir to coat. Let stand for at least 20 minutes before serving. In a large cast iron skillet, heat the oil over medium highh heat. Add the fish and its marinade and cook for 3 to 4 minutes, turning frequently, until the fish is opaque. While the fish cooks, wrap the tortillas in damp paper towels and microwave on high power for 30 seconds. Gently fold the avocado into the mango mixture. Divide the fish evenly among the tortillas or save fish mixture in sealed container for remaining tacos for up to two days.
6. MEDITERRANEAN PIZZA
2 Tbsp cornmeal for baking sheet
4 cups spinach, shredded (about 5 ounces)
WW flour, for work surface
1 lb pizza dough, WW thawed
2 tsp EVOO
4 plum tomatoes, thinly sliced
1 Tbsp. fresh marjoran, coarsely chopped (or organo or basil)
1/2 small red onion, thinly sliced
1/3 cup vegan feta cheese (or reduced fat) crumbled
1/4 cup Kalamata olives, pitted, coarsely chopped
1/2 tsp black pepper, ground
PREP: 4 servings 388.5 calories.
Preheat over to 450 F. Spread the cornmeal on a large baking sheet; alternateivly, rub the baking sheet with oil. Place the spinach with the rinse water still clinging to the leaves in a microwave safe bowl with a lid. if the leaves are completely dry, add a tsp of water. Cover and microwave on high until the spinach is bright green and wilted, about 1 minute. Transfer to a strainer and rinse with cold water. When cool enough to handle, wrap the leaves in a clean kitchen towel and squeeze out all of the excess liquid. Remove the spinach from the towel, using your fingers to loosen and separate the leaves. Set aside.
On a lightly floured work surface, use a rolling pin and your hands to roll and stretch the dough to a roughly 10 by 14 inch rectangle; if the dough becomes so elastic that after it is rolled it just snaps badk, contracting to its original size, let it rest a few minutes before continuing to roll. Transfer the dough to the prepared baking sheet.
Brush the dough with 1 tsp of the EVOO. Arrange the tomatoes on the dough. Sprinkle the marjoram over the tomatoes. Spread the spinach on top, followed by the red onion, feta, olives, and black pepper. Drizzle the remaining 1 tsp EVOO over the pie. Bake until the crust is golden, 15 to 20 minutes.
7. NUT ENCRUSTED CHICKEN BREASTS
1/2 cup unsalted organic almonds, toasted
2 Tbsp EVOO
3/4 tsp grated lemon zest
1 Tbsp fresh lemon juice
3/4 tsp dried rosemary
1 garlic clove
1/4 tsp salt
4 (4 to 5 ounce) boneless, skinless chicken breast halves
PREP: 293 calories 4 servings
Preheat the oven to 425 degrees. In the work bowl of a food processor, place the almonds, EVOO, lemon zest and juice, rosemary, garlic and salt. Process until coarsely chopped: the mixture will be a thick paste. Arrange the chicken breast halves in a baking dish. Divide the almond paste and spread on the breasts; pat down to cover each breast completely. Roast in the oven until cooked through and an instead=read thermometer reads 168 to 170 degrees, about 10 minutes. Loosely tent with foil and let stand for 5 to 10 minutes before serving
8. ROASTED SALMON
1 Tbsp raw pepitas
1 tsp cumin seeds
1 tsp ground cardamon
1/4 tsp salt
2 Tbsp yogurt
4 (4 ounce) wild Alaskan salmon fillets, skin on, rinsed and patted dry
2 tsp coconut oil
Lemon wedges, for serving
PREP: 4 servings 209 calories
Preheat the oven to 425 F Place a small cast iron or other heavy skillet over medium high heat. Add the pepitas to the skillet and toast, shaking the pan frequently, until lightly browned, about 4 minutes. Transfer the pepitas to a bowl to cool. Return the skillet to the heat. Place the cumin seeds in athe pan and toast shaking the pan frequently, until fragrant, 30 to 45 seconds. Transfer the seeds toa bowl to cool in the work bowl of a food processor, place the toasted peptias and pulse until coarsely chopped. Add the cumin seeds, the cardamom, and the salt, and pulse 2 to 3 times to combine.
Brush the meaty sides of the salmon fillets with the yogurt. Sprinkle the pepita mixture over the salmon and press to adhere. Heat a large cast iron or other ovenproof (not nonstick) skillet over medium high heat until hot. Add the oil. When the oil is heated, add the almon seaseoned side down. Cook until the underside is browned, about 3 minutes. Turn the fillets over. Place the skillet in the oven and bake until the salmon is opaque in the center. 3 to 5 minutes. depending on the thickness of the fillets. Serve with lemon wedges.
.
9. TURKEY KEBABS
1/2 cup yogurt
2 tsp fresh lime juice
1 tsp fresh ginger, chopped
1 clove garlic, chopped
1/2 tsp cumin
1/2 tsp tumeric
1/4 tsp ground black pepper
1/8 tsp salt
1 pound boneless skinless organic turkey, cut into 1 1/2 inch pieces
Olive oil spray, for the grill
PREP: 182.3 calories, serves 4
CILANTRO-LIME SAUCE:
In a blender, combine 2 packed cups cilantro leaves; 2 Tbsp fresh lime juice; 1 Tbsp EVOO; 1 tsp organic raw honey, add 1 garlic clove, chopped; 1/2 tsp chopped fresh ginger; 1/2 tsp garam masala; 1/4 tsp salt and 3 Tbsp of water. Puree until smooth.
In a medium bowl, combine the yogurt, the lime juice, the ginger, the garlic, the cumin, the tumeric, the pepper and the salt. Add the turkey and marinate for at least 10 minutes and up to overnight. Place 8 wooden skewers in a pan of water and let soak for at least 20 minutes. If using a gas or charcoal grill, spray the grill with EVOO and preheat a medium hot grill. If using a grill pan, spray with EVOO and heat over medium-high. Thread the turkey on the skewers. Grill, turning occasionally, until cooked through, 10 to 12 minutes. Serve with cilantro-lime sauce, if you'd like.
10. ZESTY SHRIMP VERACRUZANA
2 tsp canola oil
1 whole bay leaf
1 medium onion, halved and thinly sliced
2 medium jalapeno peppers, seeded and very thinly sliced (optional)
4 garlic cloves, minced
1 pounds raw shrimp, peeled and deveined (16 to 20 per pound)
3 medium tomatoes, diced
1/4 cups green olives, pitted, thinly sliced
1 medium lime, cut into 4 wedges
PREP: 4 servings, 192 calories
Heat oil in a large skillet over medium heat. Add bay leaf and cook for 1 minute. Add onion, jalapenos (adjust for flavor as desired) and garlic and cook, stirring, until softened, about 3 minutes. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium low, replace cover and cook and until the tomatoes are almost broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with lime wedges.
VEGAN RECIPES
1. CHILI BLACK BEAN BURGERS
1 tsp EVOO
1/2 cup minced red onions
1/2 cup chopped and seeded organic Roma tomatoes
1 to 3 tsp minced jalapeno peppers (more if you like it hot)
1 clove garlic, minced
1 tsp ground chili powder
1 15 ounce can low sodium black beans, rinsed and drained
1/2 cup dry whole wheat breadcrumbs
2 Tbsp low sodium barbecue sauce
1 Tbsp plain agar powder (for thickening?)
PREP: 175 calories, 5 grams fiber
Heat oil in nonstick skillet over medium heat. Add to the pan the onion, tomato, jalapeno, garlic and chili powder and saute 5 minutes.
Cool slightly. using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 Tbsp of the barbecue sauce and agar powder and water. Shape mixture into four 1/2 inch thick patties.
Cover and chill.
If grilling, oil the rack or spray grill rack with nonstick spray, then heat up coals to medium heat. If cooking on stove top, heat a 1 tsp EVOO over medium heat. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
Serve burgers on buns if desired. Serve with more barbecue sauce, tomato, lettuce or avocado if desired.
2. CURRIED COUSCOUS WITH CHICKPEAS
1 Tbsp EVOO
4 medium carrots, peeled, halved lengthwise, and sliced
1 medium onion, halved lengthwise, cut crosswise into 1/2 inch wedges
1 3/4 cups of light coconut milk
1/2 cup golden raisins
2 Tbsp curry powder
Pepper, to taste
1 cup chickpeas
2 cups vegetable broth
1 1/2 cups dry whole wheat couscous
2 Tbsp chopped cilantro
PREP: 4 SERVINGS, PREP TIME 5 MINUTES, COOKING TIME 15 MINUTES
Place olive oil in a pan over medium-high heat. Add carrots and onion; suate until the vegetables are slightly tender (5 minutes).
Bring vegetable broth to a boil. Add couscous; stir for 3 minutes, then remove from heat. Cover and let stand for 5 minutes fluff couscous.
Place couscous on a plate. Top with chickpea mixutre and garnish with cilantro.
(modified from Pampered Chef 29 minutes to dinner and made vegan)
3. QUINOA WITH BLACK BEANS AND KALE
1 cup quinoa, uncooked
2 cups water or vegetable broth
1 Tbsp EVOO
1 garlic clove, minced
1 to 2 small hot chilies, seeded and minced
3/4 cup onion, chopped
1 small red bell pepper, chopped
2 (15 ounces) cans black beans, drained with liquid reserved
1 tsp fresh cilantro
1/2 tsp ground cumin
Fresh lime juice, to taste
Black pepper, to taste
3 cups kale, chopped, stems and larger veins removed
1 cup fresh tomatoes, coarsely chopped.
PREP: 4 servings
Rinse the quinoa and place it in a pot with the water or broth. Bring it to a boil, then reduce the heat and cook until the liquid is absorbed, about 20 minutes.
While the quinoa is cooking, heat the oil in a large saute pan over medium heat. Add the garlic and chilies and cook until fragrant, about 30 seconds. Add the onions and pepper, cover and cook until tender, about 5 minutes.
Add the beans, cilantro, cumin, lime juice and pepper to taste. Add as much of the reserved bean liquid as you wish to make the mixture moist, but no too watery. Reduce the heat to medium-low, cover and simmer until the quinoa is finished cooking.
Once the quinoa is finished, uncover the bean mixture and add the kale. Cook until
until just wilted, then stir in the tomatoes. Add the cooked and stir until everything is well combined and heated through. Taste and adjust seasonings. Serve hot.
4. WINTER VEGETABLE COUSCOUS
Cold weather is no match for this stew of cauliflower, squash, chickpeas, and warm spices. Need jar of Harissa to serve with the dish. North African hot sauce made from chilies and garlic. Heat and bright color.
1 Tbsp EVOO
1 medium red onion, coarsely chopped
1 Tbsp chopped garlic
2 tsp ground coriander
1 tsp cumin
1/2 tsp tumeric
1/2 tsp ground cinnamon
1/8 tsp ground cloves
1/4 tsp black pepper
1 medium head cauliflower (about 2 pounds), separated into florets
1 medium butternut squash or small pumpkin (about 3 pounds), peeled, seeded and cut into 1 inch pieces
2 tsp honey
1 15 ounce can no or low sodium chickpeas, rinsed and drained
4 cups cooked whole what couscous from about 1 1/3 cups dried
1/2 cup sliced almonds, toasted
Harissa, for serving (optional)
PREP:
In a Dutch oven or other large, heavy pot, heat the oil over medium heat. Add the onions and cook, stirring occasionally, until softened, about 4 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Stir in the coriander, the cumin, the tumeric, the cinnamon, the cloves, add the pepper and cook 1 minute. Add the cauliflower and squash and stir to coat with the spices. Add 3 cups of water and the honey. Bring to a boil over high heat, cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 5 minutes. Stir in the chickpeas. Simmer, covered, until the vegetables are fork tender but not mushy, stirring once or twice, 5 to 8 minutes. All the vegetables should be tender enough to cut with the side of a fork, but still hold their shapes.
To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Pass the remaining broth and the Harissa, if using, while sitting at the table.
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