Marinated chicken with green beans & salad
Serving size: 2 dinner, 2 lunches
Ingredients:
3 Large chicken breast or 4 small
2 T extra virgin olive oil
1 lemon, juice only
4 T garlic, minced
optional red pepper flakes
Instructions:
Mix all ingredients in a large plastic bag and let marinade until dinner.
Preheat oven o 400 degrees.
In a large (oven-safe) pan heat coconut oil to grease surface over medium high flame. Add chicken to pan and brown the first side for 3-4 minutes. Flip the chicken after browned on the first side and put the whole pan in the oven.
Cook until chicken is cooked through, approximately 15 minutes depending on thickness of chicken.
Green Beans:
Clean and chop green beans. Saute with garlic in olive oil over medium heat.
Ingredients:
3 Large chicken breast or 4 small
2 T extra virgin olive oil
1 lemon, juice only
4 T garlic, minced
optional red pepper flakes
Instructions:
Mix all ingredients in a large plastic bag and let marinade until dinner.
Preheat oven o 400 degrees.
In a large (oven-safe) pan heat coconut oil to grease surface over medium high flame. Add chicken to pan and brown the first side for 3-4 minutes. Flip the chicken after browned on the first side and put the whole pan in the oven.
Cook until chicken is cooked through, approximately 15 minutes depending on thickness of chicken.
Green Beans:
Clean and chop green beans. Saute with garlic in olive oil over medium heat.
Turkey Spinach Burgers
Serving size: 6 burgers
Ingredients:
2 lbs ground turkey
6 cups of baby spinach
6 scallions
3 tsp coconut oil
1 tsp garlic powder
sea salt and pepper
Instructions
Combine spinach, scallions, garlic powder, and turkey in a bowl
Season with salt and pepper to taste
Combine and mix gently and form ½ inch thick patties
Cook over a large skillet with coconut oil or place on a grill
Cook until golden brown and cooked thoroughly
Ingredients:
2 lbs ground turkey
6 cups of baby spinach
6 scallions
3 tsp coconut oil
1 tsp garlic powder
sea salt and pepper
Instructions
Combine spinach, scallions, garlic powder, and turkey in a bowl
Season with salt and pepper to taste
Combine and mix gently and form ½ inch thick patties
Cook over a large skillet with coconut oil or place on a grill
Cook until golden brown and cooked thoroughly
Gumbo
|
Serving size: 4 meals, 2 snacks
Ingredients: 4-5 lbs chicken thighs (boneless, skinless) 1 bell pepper, diced 1 onion, diced 2 celery stalks, diced 4 garlic cloves |
2 bay leaves
1 cup frozen okra 6 ounces tomato paste 15 ounces diced tomatoes 1 tsp pepper ½ tsp cayenne 1 tsp thyme 1 tsp oregano 1 tsp paprika |
Instructions:
Add all the gumbo ingredients to the slow cooker.
Cook HIGH 3-4 or LOW 6–7.
Shred chicken in crockpot by using two forks and pulling the chicken apart.
Keep warm until ready to serve. Remove bay leave prior to serving.
Add all the gumbo ingredients to the slow cooker.
Cook HIGH 3-4 or LOW 6–7.
Shred chicken in crockpot by using two forks and pulling the chicken apart.
Keep warm until ready to serve. Remove bay leave prior to serving.
Eggplant Pizzettes
Serving size: 2 people
Ingredients:
1 eggplant, peeled - slice into 1/4 in thick circles
1 can black olives, diced
1 small box of mushrooms, washed and diced small
½ red onion, diced
3 cloves garlic, diced
1 small can/jar tomato paste
1 T basil, dried
1 T oregano, dried
1 t onion powder
1 t garlic powder
salt and pepper
Instructions:
Preheat the oven to 425 degrees F.
While preheating sautee mushrooms, onions, and garlic in olive oil until onion is soft.
Mix tomato paste with basil, oregano, salt, pepper, garlic powder and onion powder
Season eggplants with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once.
Spread layer of tomato paste mix to your desired thickness each eggplant slice. Top it off with a lot of sauteed veggies and black olive slices.
Bake 3 to 5 minutes. Serve hot
Green Beans:
Clean and chop green beans. Saute with garlic in olive oil over medium heat.
Ingredients:
1 eggplant, peeled - slice into 1/4 in thick circles
1 can black olives, diced
1 small box of mushrooms, washed and diced small
½ red onion, diced
3 cloves garlic, diced
1 small can/jar tomato paste
1 T basil, dried
1 T oregano, dried
1 t onion powder
1 t garlic powder
salt and pepper
Instructions:
Preheat the oven to 425 degrees F.
While preheating sautee mushrooms, onions, and garlic in olive oil until onion is soft.
Mix tomato paste with basil, oregano, salt, pepper, garlic powder and onion powder
Season eggplants with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once.
Spread layer of tomato paste mix to your desired thickness each eggplant slice. Top it off with a lot of sauteed veggies and black olive slices.
Bake 3 to 5 minutes. Serve hot
Green Beans:
Clean and chop green beans. Saute with garlic in olive oil over medium heat.
Marinated Chicken
Serving size: 2 dinner, 2 lunches
Ingredients:
3 Large chicken breast or 4 small
2 T extra virgin olive oil
4 T coconut aminos
2 T minced ginger
2 t seasame seeds
Instructions:
Mix all ingredients in a large freezer bag and freeze.
Thaw chicken for 24+ hours before dinner.
Preheat oven o 400 degrees.
In a large (oven-safe) pan heat coconut oil to grease surface over medium high flame. Add chicken to pan and brown the first side for 3-4 minutes. Flip the chicken after browned on the first side and put the whole pan in the oven.
Cook until chicken is cooked through, approximately 15 minutes depending on thickness of chicken.
Ingredients:
3 Large chicken breast or 4 small
2 T extra virgin olive oil
4 T coconut aminos
2 T minced ginger
2 t seasame seeds
Instructions:
Mix all ingredients in a large freezer bag and freeze.
Thaw chicken for 24+ hours before dinner.
Preheat oven o 400 degrees.
In a large (oven-safe) pan heat coconut oil to grease surface over medium high flame. Add chicken to pan and brown the first side for 3-4 minutes. Flip the chicken after browned on the first side and put the whole pan in the oven.
Cook until chicken is cooked through, approximately 15 minutes depending on thickness of chicken.
Steak with Roasted Cabbage
Steak:
Season with salt and pepper. Cook desired way.
Examples of types of cooking methods: http://spring-crossing.com/recipes/#1
You can cook on stove top in olive oil on a high heat. Usually 3-4 minutes per side without moving stead except for the one flip.
Roasted Cabbage:
Ingredients:
1 T plus 2 T extra-virgin olive oil
1/2 medium head green cabbage, cut into 1-inch-thick rounds
Coarse salt and ground pepper
Optional: 1 t caraway or fennel seeds
Instructions:
Preheat oven to 400 degrees.
Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil.
Cut cabbage into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil.
Season with coarse salt and ground pepper and sprinkle with 1 teaspoon caraway or fennel seeds.
Roast until cabbage is tender and edges are golden, 40 to 45 minutes.
Season with salt and pepper. Cook desired way.
Examples of types of cooking methods: http://spring-crossing.com/recipes/#1
You can cook on stove top in olive oil on a high heat. Usually 3-4 minutes per side without moving stead except for the one flip.
Roasted Cabbage:
Ingredients:
1 T plus 2 T extra-virgin olive oil
1/2 medium head green cabbage, cut into 1-inch-thick rounds
Coarse salt and ground pepper
Optional: 1 t caraway or fennel seeds
Instructions:
Preheat oven to 400 degrees.
Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil.
Cut cabbage into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil.
Season with coarse salt and ground pepper and sprinkle with 1 teaspoon caraway or fennel seeds.
Roast until cabbage is tender and edges are golden, 40 to 45 minutes.
Stuffed Peppers
Ingredients:
2 bell peppers
½ lb ground beef or turkey
½ medium onion, chopped
1 jar/can of tomato paste
½ cabbage, diced
2 cloves of garlic, pressed or finely minced
1 T dried oregano
1 T dried basil
1 T dried parsley
Optional pinch of chili flakes (add more if you like it spicier)
Salt and pepper to taste
Instructions:
Preheat oven to 350º F
Cut tops off peppers and remove seeds. Keep tops and chop them (minus the stem) and set the pieces aside
Put the peppers in a baking dish in the oven while it is pre-heating and you are preparing the inside mix
Chop onion. Press or mince garlic cloves
In a saucepan over medium heat, sauté onion and chopped pepper tops in a little olive oil about 5 minutes until onions are tender, then add the garlic
In the same saucepan, add ground beef to the mix and cook everything together until the meat is browned
Next add the tomato paste and stir. Add dry seasonings and cabbage
Take out the peppers and stuff them with your stuffing mixture.
Bake about 30-40 minutes - until heated through
Squash Fries
Ingredients:
1 squash (butternut or delicata)
Olive oil
Salt
Instructions:
Preheat to 375 degrees F
Butternut squash- cut off outside coating (peel it). Cut in half length wise and remove seeds. Slice it into thin french fry shapes.
Delicata squash- leave outside peel on. Slice in half lengthwise and scrape out seeds. Slice into 1/8 inch half moon slices.
Brush olive oil onto squash slices. Do not put too much olive oil on them or they will get mushy when cooking.
Spread the squash one layer thick onto 1-2 baking sheets. Sprinkle with salt.
Bake for 20 minutes or until starting to brown on some edges.
2 bell peppers
½ lb ground beef or turkey
½ medium onion, chopped
1 jar/can of tomato paste
½ cabbage, diced
2 cloves of garlic, pressed or finely minced
1 T dried oregano
1 T dried basil
1 T dried parsley
Optional pinch of chili flakes (add more if you like it spicier)
Salt and pepper to taste
Instructions:
Preheat oven to 350º F
Cut tops off peppers and remove seeds. Keep tops and chop them (minus the stem) and set the pieces aside
Put the peppers in a baking dish in the oven while it is pre-heating and you are preparing the inside mix
Chop onion. Press or mince garlic cloves
In a saucepan over medium heat, sauté onion and chopped pepper tops in a little olive oil about 5 minutes until onions are tender, then add the garlic
In the same saucepan, add ground beef to the mix and cook everything together until the meat is browned
Next add the tomato paste and stir. Add dry seasonings and cabbage
Take out the peppers and stuff them with your stuffing mixture.
Bake about 30-40 minutes - until heated through
Squash Fries
Ingredients:
1 squash (butternut or delicata)
Olive oil
Salt
Instructions:
Preheat to 375 degrees F
Butternut squash- cut off outside coating (peel it). Cut in half length wise and remove seeds. Slice it into thin french fry shapes.
Delicata squash- leave outside peel on. Slice in half lengthwise and scrape out seeds. Slice into 1/8 inch half moon slices.
Brush olive oil onto squash slices. Do not put too much olive oil on them or they will get mushy when cooking.
Spread the squash one layer thick onto 1-2 baking sheets. Sprinkle with salt.
Bake for 20 minutes or until starting to brown on some edges.
