Sweet Potato Pecan Burgers
|
Serving Size: 4 Burgers
Ingredients: 2 sweet potatoes, cubed (about 2 cups) 1 cup cooked black beans, rinsed OR 1/2 lb ground beef or turkey Avocado and tomato for toppings |
3 cloves garlic, diced
1 onion, diced 1/2 cup pecans 1 tsp salt and pepper 1 Tbsp coconut oil 2 tsp cumin 6 lettuce leaves |
Start the caramelized onions before you begin cooking the burgers.
1) Boil potatoes in a large saucepan with water covering the potatoes for 15 minutes or until tender.
2) In a large skillet over medium head sauté onion and garlic for 5 minutes.
3) Drain and mash potatoes.
4) Add onions, garlic, beans/meat, pecans, cumin, S&P to the potatoes and mix until combined. Form mixture into patties.
5) Cook on medium heat for 4-5 minutes per side, or until burger/meat is done.
6) Serve over lettuce and top with caramelized onions, sliced tomato and sliced avocado
1) Boil potatoes in a large saucepan with water covering the potatoes for 15 minutes or until tender.
2) In a large skillet over medium head sauté onion and garlic for 5 minutes.
3) Drain and mash potatoes.
4) Add onions, garlic, beans/meat, pecans, cumin, S&P to the potatoes and mix until combined. Form mixture into patties.
5) Cook on medium heat for 4-5 minutes per side, or until burger/meat is done.
6) Serve over lettuce and top with caramelized onions, sliced tomato and sliced avocado
Caramelized Onions
Cut 1 large onion into strips. Place a skillet over a low heat and put in 2 Tbsp olive oil. Add the onions and cook, stirring occasionally, for 30-40 minutes until the onions are caramelized. Season to taste with salt and pepper.
Lemon Chicken
Ingredients:
1 Chicken breast
1 tsp Olive Oil
1/2 Lemon
Salt and Pepper
1 Chicken breast
1 tsp Olive Oil
1/2 Lemon
Salt and Pepper
1) Preheat oven to 375 degrees.
2) Slice lemon in half. 1 half to squeeze on chicken later other half thinly slice.
3) In a medium pan heat oil over medium heat. Add chicken to pan.
4) Season side facing up with half the juice of 1/2 the lemon, salt and pepper.
5) After 3 minutes flip the chicken. Use the rest of that 1/2 of lemon to squeeze on chicken, and season this side with salt and pepper.
6) Place thin slices of lemon on top of the chicken and place in the oven to finish cooking.
7) Cook until done.
2) Slice lemon in half. 1 half to squeeze on chicken later other half thinly slice.
3) In a medium pan heat oil over medium heat. Add chicken to pan.
4) Season side facing up with half the juice of 1/2 the lemon, salt and pepper.
5) After 3 minutes flip the chicken. Use the rest of that 1/2 of lemon to squeeze on chicken, and season this side with salt and pepper.
6) Place thin slices of lemon on top of the chicken and place in the oven to finish cooking.
7) Cook until done.
Purple Cabbage Salad
1/2 purple cabbage
1/2 cup apple cider vinegar
3/4 cup diced nuts
5+ green onions, diced
Salt and Pepper
1/2 cup apple cider vinegar
3/4 cup diced nuts
5+ green onions, diced
Salt and Pepper
Instructions:
Shred or thinly chop cabbage (like for coleslaw) and mix in ingredients. You may need to add more vinegar depending on the size of your cabbage.
Shred or thinly chop cabbage (like for coleslaw) and mix in ingredients. You may need to add more vinegar depending on the size of your cabbage.
Curry Stir Fry
|
Serving Size: 1
Ingredients: 1/2 Red Bell Pepper, sliced 10 Snap peas 4 Green Onions, chopped 1/2 medium Yellow Onion, sliced 1/4 Purple Cabbaged, sliced 1/3 package frozen green Peas 1/2" piece of fresh Ginger, grated 2 cloves of Garlic, grated or finely minced |
Handful of cilantro, chopped
2-3 Tbsp Curry Powder 1/2 - 16 ounce can Coconut Milk 1 tsp Salt 1 tsp Cumin Powder 1/2 tsp Cayenne 1/2 container cherry Tomatoes red pepper flakes for garnish if you like it spicy |
Instructions:
1) In a large skillet, heat 3 tablespoons of the coconut oil over medium heat for 1 minute.
2) Add the onions, cabbage, bell pepper, garlic and ginger and cook and stir for about 5 minutes.
3) Add curry powder, salt, cumin, and cayenne. Stir and cook for 2 more minutes.
4) Add tomatoes, coconut milk, peas and cilantro and bring to a simmer for 5 minutes.
5) Top with green onions and pepper flakes.
1) In a large skillet, heat 3 tablespoons of the coconut oil over medium heat for 1 minute.
2) Add the onions, cabbage, bell pepper, garlic and ginger and cook and stir for about 5 minutes.
3) Add curry powder, salt, cumin, and cayenne. Stir and cook for 2 more minutes.
4) Add tomatoes, coconut milk, peas and cilantro and bring to a simmer for 5 minutes.
5) Top with green onions and pepper flakes.
Cauliflower Rice
1) Wash and thoroughly dry cauliflower, then remove all greens and cut into 4 even sections
2) With a food processor pulse the cauliflower into the size of rice, leaving any large, tough stems behind.
3) Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
4) Sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as salt and pepper).
2) With a food processor pulse the cauliflower into the size of rice, leaving any large, tough stems behind.
3) Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
4) Sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as salt and pepper).
Mexican Salad Bowl
|
Serving Size: 1
Ingredients: 4 pieces Lettuce 2-3 pieces Swiss Chard 1 Carrot, peeled and diced 1/2 Bell Pepper Any leftover veggies you don't need for tomorrows stir fry |
Salsa - recipe on snack tab
Guacamole: 1/2 avocado 1/4 lime 1 handful cilantro 1/2 tsp salt 1 Tbsp red onion, diced |
1) Chop lettuce, chard, carrots, bell peppers and other vegetables into salad.
2) Make guacamole: mash avocado and add other ingredients in. Mix.
3) Top salad with warmed riced cauliflower, guacamole, salsa and optional (olive oil, salt and pepper)
2) Make guacamole: mash avocado and add other ingredients in. Mix.
3) Top salad with warmed riced cauliflower, guacamole, salsa and optional (olive oil, salt and pepper)
Kelp Noodle Stir Fry
|
Ingredients:
1/2 onion 1 cup swiss chard, chopped 1/2 cup carrots, shredded 1/3 bag of peas 2-3 cups kelp noodles, rinsed and cut to desired size |
1/2 inch fresh ginger, grated
1 Tbsp almond butter 1 clove garlic, minced 2 tsp apple cider vinegar 1/4 cup water Coconut aminos to desired flavor |
Instructions:
1) Sautee onion in olive oil over medium heat for 3 minutes. Then add in carrots and cook for an additional 3 minutes.
2) Add diced garlic to pan and sautee for 3 minutes.
3) Add in greens, peas and ginger and cook for 3 minutes, stir.
4) Begin making the sauce in the same pan over the vegetables by adding in the almond butter, vinegar, water and coconut aminos.
5) Rinse the kelp noodles under warm water to begin to soften. Add the noodles to the pan with vegetables and cook until softened.
1) Sautee onion in olive oil over medium heat for 3 minutes. Then add in carrots and cook for an additional 3 minutes.
2) Add diced garlic to pan and sautee for 3 minutes.
3) Add in greens, peas and ginger and cook for 3 minutes, stir.
4) Begin making the sauce in the same pan over the vegetables by adding in the almond butter, vinegar, water and coconut aminos.
5) Rinse the kelp noodles under warm water to begin to soften. Add the noodles to the pan with vegetables and cook until softened.
Seared Salmon with Avocado Salad
Serving Size: 1
Ingredients: 2 Tsp Olive Oil 1 Salmon Fillets (7-8oz each) 1/2 Lemon Salt and Pepper Instructions:
1) Heat a pan over high heat. When pan is hot add oil. 2) Season Salmon with Salt and pepper and place it, skin side down, in pan. Cook for 4 minutes. 3) Turn fish over and cook for 2 more minutes. 4) Top with Lemon and add more oil when it's time to serve. |
Avocado Salad:
1 ripe Avocado, peel and cut into 1/2 inch cubes Juice of 1/2 Lime 1/4 tsp red pepper flakes 1 Tbsp chopped cilantro 1 Tbsp Olive Oil Instructions:
1) Place chopped avocado in a mixing bowl. 2) Add remaining ingredients and season with salt and pepper. 3) Place Salad on plate, top with Salmon and drizzle lemon and oil on tip. |
Asparagus
Save half of the Asparagus for tomorrow night. (your choice whether to cook it all tonight or both nights)
Clean and cut ends off Asparagus.
Coat with olive oil, salt and pepper and roast on 400 for 18-20 minutes or until al dente.
Clean and cut ends off Asparagus.
Coat with olive oil, salt and pepper and roast on 400 for 18-20 minutes or until al dente.
