OPTIMAL RECIPES

Quick Chicken And Wine

Posted by on Apr 26, 2013 in NEWS | 0 comments

“Parmesan-crusted chicken simmers in a buttery wine sauce for a moist, cheesy entree with a subtle nutty edge.” Ingredients: 4 skinless, boneless chicken breast halves – cut into strips 2 eggs, beaten 1/2 cup Parmesan cheese 1 pinch salt 1 pinch ground black pepper 1/2 cup white wine 4 tablespoons butter Directions: 1. Season chicken with salt and pepper to taste. In a shallow plate, spread Parmesan cheese. Divide chicken into three parts and dip seasoned chicken in eggs, then coat well with Parmesan cheese....

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Spinach, Pear and Feta Salad

Posted by on Apr 26, 2013 in NEWS | 0 comments

“Pears are lovely in this spinach and feta salad. Use any type of fruity vinaigrette dressing on this light and tasty salad.” Ingredients: 2 pears, cored and thinly sliced 4 cups baby spinach leaves 1 shallot, finely chopped 1/2 cup crumbled feta cheese 1/2 cup toasted pine nuts 1/2 cup raspberry vinaigrette salad dressing Directions: 1. Place the baby spinach in a serving bowl, and add the shallot, feta cheese and pine nuts.  Add pears to the salad, and toss to blend. Serve with raspberry vinaigrette...

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Roasted Garlic Lemon Broccoli

Posted by on Mar 26, 2013 in NEWS | 0 comments

“Broccoli florets are roasted after being tossed in olive oil and sprinkled with sea salt, freshly ground black pepper, and minced garlic. A squeeze of lemon juice before serving seals the deal.” Ingredients: 2 heads broccoli, separated into florets 2 teaspoons extra-virgin olive oil 1 teaspoon sea salt 1/2 teaspoon ground black pepper 1 clove garlic, minced 1/2 teaspoon lemon juice Directions: 1. Preheat the oven to 400 degrees F (200 degrees C). 2. In a large bowl, toss broccoli florets with the extra virgin olive...

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Grilled Pineapple Salad

Posted by on Mar 26, 2013 in NEWS | 0 comments

“Sweet and savory come together beautifully in a salad of marinated grilled chicken and pineapple on a bed of baby spinach.” Ingredients: 1 (12 oz) can or bottle beer–optional 1/2 cup honey 1/3 cup Dijon mustard 2 tablespoons olive oil 1 tablespoon fresh rosemary, or more to taste 1 teaspoon garlic powder 1 teaspoon salt 1/8 teaspoon freshly cracked black pepper 2 pounds chicken breast tenderloins 1 fresh pineapple 1 (10 ounce) bag baby spinach leaves 1/4 cup pine nuts 1 (10 ounce) can mandarin oranges, drained 6...

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Savory Sweet Potato Fries

Posted by on Mar 8, 2013 in NEWS | 0 comments

“Baked sweet potato slices are tossed in a rosemary and olive oil blend creating a colorful and tasty side dish.” Ingredients: 2 large sweet potatoes, peeled and cut into French fry-size pieces 1 tablespoon olive oil, or as needed 2 tablespoons chopped fresh rosemary coarse sea salt and coarsely ground black pepper to taste Directions: 1.  Preheat oven to 425 degrees F (220 degrees C). 2.  Toss sweet potatoes, olive oil, rosemary, salt, and pepper together in a large bowl until evenly coated. Arrange sweet...

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Slow Cooker Taco Soup

Posted by on Mar 7, 2013 in NEWS | 0 comments

“Browned ground beef seasoned with a package of taco seasonings is combined in a slow cooker with canned beans, tomatoes, and green chilies. Serve with tortilla chips and a dollop of sour cream.” Ingredients: 1 pound ground beef 1 onion, chopped 1 (16 ounce) can chili beans, with liquid 1 (15 ounce) can kidney beans with liquid 1 (15 ounce) can whole kernel corn, with liquid 1 (8 ounce) can tomato sauce 2 cups water 2 (14.5 ounce) cans peeled and diced tomatoes 1 (4 ounce) can diced green chile peppers 1 (1.25 ounce)...

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Quinoa, Beet, and Arugula Salad

Posted by on Mar 7, 2013 in NEWS | 0 comments

  “Tangy crumbled goat cheese adds a creamy texture to this salad that’s hearty enough to be a vegetarian meal on its own but also pairs perfectly with any main dish.” Ingredients: 1/2 pound beets, peeled and sliced 1 cup red quinoa (or regular quinoa) 2 cups water 1/3 or 1/2 cup olive oil 1/3 or 1/2 cup red wine vinegar 1 tsp Agave or honey 1 clove garlic, crushed 1 teaspoon salt 1/4 teaspoon ground black pepper 2 green onions, sliced 3 ounces arugula, chopped 5 ounces goat cheese,...

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Quinoa Salad with Grapefruit, Avocado, and Arugula

Posted by on Mar 7, 2013 in NEWS | 0 comments

“An intriguing combination of quinoa, arugula, dried cranberries, avocado, and grapefruit with a spicy dressing make this a snazzy side dish or lovely summer lunch main dish.” Ingredients: 1 cup quinoa 4 cups water 1/4 teaspoon salt 1/4 cup dried cranberries 1/4 cup fresh lime juice 1/4 cup olive oil 2 teaspoons honey 2 cloves garlic, minced 1 teaspoon minced Serrano pepper 1/4 cup chopped fresh mint 1/4 cup minced cilantro 1 shallot, minced 1/2 cup arugula 1 pinch salt and black pepper to taste 4 cups baby arugula leaves,...

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Tropical Pineapple Chicken

Posted by on Mar 4, 2013 in NEWS | 0 comments

“Baked chicken, coated with a lemon-pineapple sauce makes this dish taste tropical.” Ingredients: 10 skinless, boneless chicken breasts 8 oz. crushed/pureed pineapple 1/2 cup honey 2 tablespoons lemon juice 1 teaspoon mustard powder Directions: 1.  Preheat oven to 350 degrees F (175 degrees C). 2.  Puree pineapple in a blender, and combine with honey, lemon juice and dry mustard in a small bowl. Mix all together. Place chicken breasts in a lightly greased 9×13 inch baking dish. Spread the pineapple mixture...

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Oven Roasted Teriyaki Chicken

Posted by on Mar 4, 2013 in NEWS | 0 comments

“Chicken pieces are coated with a homemade teriyaki sauce and baked to perfection in the oven.” Ingredients: 1 tablespoon cornstarch 1 tablespoon cold water 1/2 cup honey 1/2 cup soy sauce 1/4 cup cider vinegar 1 clove garlic, minced 1/2 teaspoon ground ginger 1/4 teaspoon ground black pepper 12 skinless chicken thighs Directions: 1.  In a small saucepan over low heat, combine the cornstarch, cold water, honey, soy sauce, vinegar, garlic, ginger and ground black pepper. Let simmer, stirring frequently, until sauce...

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Potato Spinach Casserole

Posted by on Feb 16, 2013 in NEWS | 0 comments

Servings: 8 “Mashed potatoes and chopped spinach are baked with sour cream, butter and chives, and shredded Cheddar cheese is melted on top.” Ingredients: 7 large potatoes, peeled and cubed 1 10 oz. spinach, chopped 1 cup sour cream 1/4 cup butter 2 tablespoons chopped green onions 2 teaspoons salt 1/4 teaspoon black pepper 1 cup shredded Cheddar cheese Directions: 1.  Preheat oven to 400 degrees F (200 degrees C). Grease a 2 quart casserole dish. 2.  Bring a large pot of salted water to a boil. Add potatoes and...

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Healthy Breakfast – Morning Smoothie

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients: 1 banana, 4-5 strawberries, 1/2 c. blueberries, 1 peach (peeled), heaping cup (or more) fresh spinach, splash milk, 1 TBSP Greek yogurt, 2 tsp honey, 1/2 cup crushed ice

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Mexican Haystacks

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients: RICE 2 cups uncooked brown rice 1 bunch fresh cilantro MEAT 1 1/2 lbs ground turkey 1 onion, chopped 1 tablespoon garlic powder salt & pepper to taste 4 cups salsa (I used Kirkland organic salsa from Costco) TOPPINGS 1-2 avocados, chopped 1-2 red peppers, chopped 1-2 ripe mangoes, chopped fresh cilantro for garnish Directions: Start your brown rice in a pot on the stove, or in a rice maker. Next, add ground turkey and chopped onion to a large saute pan. Add garlic powder and salt and pepper. When the turkey is browned, add 4...

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Cauliflower Poppers

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients 1 spray(s) cooking spray 1 head(s) (medium) uncooked cauliflower 1/2 tsp ground cumin 1/2 tsp chili powder 1/2 tsp table salt 1/2 tsp black pepper   Instructions Preheat oven to 400°F. Coat a baking sheet with cooking spray. Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy,...

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Toasted Quinoa Salad with Scallops & Snow Peas

Posted by on Feb 16, 2013 in NEWS | 0 comments

This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops. Servings: 6 servings, about 1 cup each Ingredients: 12 ounces  dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note) 4 teaspoons  reduced-sodium tamari, or soy sauce, divided 4 tablespoons plus 2 teaspoons  canola oil, divided 1 1/2 cups  quinoa, rinsed well (see Tip) 2 teaspoons  grated or minced garlic 3 cups ...

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Paleo Orange Chicken

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients 1 lb. boneless, skinless chicken thighs (cut into bite size pieces) 3 T coconut oil juice of 2 oranges* zest from 1 orange 1 t fresh ginger 3 T coconut aminos or wheat-free soy sauce 1 t chili garlic sauce or sriracha 3 green onions, chopped Method In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. Set over medium heat and let simmer to reduce and thicken while the chicken cooks. In a sauté pan, heat 3 T of the fat of your choice, over medium high heat. Add the...

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Lemon Chicken

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients: 2 tbsp. lemon zest 1/3 cup freshly squeezed lemon juice 2 cloves garlic, crushed 2 tsp. fresh thyme leaves 1 tsp. fresh rosemary leaves, finely minced 1 tsp. salt 1 tsp. black pepper 2-4 lbs. of bone-in, skin-on chicken thighs or drumsticks 2-3 tbsp. melted butter Thinly sliced lemons, for garnished Directions: Combine the lemon zest, lemon juice, garlic, thyme, rosemary, salt and pepper in a large zipper-lock plastic bag.  Seal the bag and shake well to blend.  Place the chicken pieces in the bag with the marinade, pressing...

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Roasted Veg Tacos with Avocado Cream and Feta

Posted by on Feb 16, 2013 in NEWS | 0 comments

Serves: 2 Ingredients: Filling: 1 small zucchini, diced 1 small summer squash, diced ½ medium red onion, diced 1 ear sweet corn, removed from cob 1 cup cherry tomatoes, sliced in half 1 medium red pepper, diced 2 tablespoons olive oil 2 cloves garlic, minced 2 teaspoons cumin ¼ teaspoon salt Avocado Cream: 1 ripe avocado ⅓ cup full fat, plain Greek yogurt ¼ cup cilantro 1 tablespoons lime juice Everything Else: Feta or Goat Cheese 4-6 corn tortillas Extra cilantro Instructions: Preheat oven to 400˚. Prepare all the veggies...

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Yummy Sweet Potato Casserole

Posted by on Feb 16, 2013 in NEWS | 0 comments

“A delicious mashed sweet potato casserole with a crunchy pecan topping. Easy to make-ahead, this recipe bakes in only 30 minutes.” Ingredients: 6 cups sweet potato, cubed 1/4 cup honey or maple syrup 2 eggs, beaten 1/2 teaspoon salt 4 tablespoons butter, softened 1/2 cup milk 1/2 teaspoon vanilla extract Topping 1/3 cup maple syrup 1/3 cup spelt flour 3 tablespoons butter, softened 2/3 cup chopped pecans Directions: 1. Preheat oven to 325 degrees. Put sweet potatoes in a medium saucepan with...

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Black and White Cookies

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients: 2 ½ cups blanched almond flour ½ teaspoon celtic sea salt ¼ cup agave nectar ½ cup grape seed oil 1 tablespoon vanilla extract 1 cup chocolate drops Directions: In a large bowl, combine almond flour and salt In a smaller bowl, combine grape seed oil, agave and vanilla Stir wet ingredients into dry Chill dough in freezer for 30 minutes Between 2 pieces of parchment paper, roll out dough 1/4 to 1/8 inch thick Using a 2 inch cookie cutter or the top of a 2 inch wide jelly jar, cut out cookies Bake at 350° on a parchment...

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Thick Grain Free Crust Pizza

Posted by on Feb 16, 2013 in NEWS | 0 comments

Ingredients: 2 packed cups Blanched Almond Flour 1 cup Arrowroot or Tapioca Starch (Potato Starch will work too) 1 1/2 Tsp. Baking Powder 1 Tsp. Salt 1 Tsp. Garlic Powder (optional) 3 Large Eggs 1/2 Cup Milk 1 Tbs Oil or Melted Butter 1 Tbs Whole Psyllium Husk 1/2 Tsp. Vinegar or Lemon Juice   Directions: Preheat oven to 425 degrees. Place a sheet of parchment on either a 8 inch round pizza pan or  a small square  or rectangular cookie sheet. Lightly oil the parchment and set aside. In a large bowl whisk together the almond flour,...

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Revamped & better than ever Cauliflower Pizza Crust (Grain/Gluten/Egg/Dairy/Soy Free)

Posted by on Feb 16, 2013 in NEWS | 0 comments

1  cup of cooked cauliflower “rice”. (see directions below) 2 packed cups of blanched almond flour (see substitution notes below) 6 1/2  Tbs starch (Potato Starch, Tapioca or Arrowroot) 3 Tbs Whole Psyllium Husk OR Flax Meal 1 Tsp. Baking Powder 3/4 Tsp. Salt 1 1/2 Tsp. Garlic Powder 1-2 Tsp. Basil (dried or fresh) optional. 1 1/2  Tbs Oil or Melted Butter  Make your cauliflower “rice”. Use roughly 1/2 of a small fresh cauliflower and break it up and stick it into a food processor and process  until it resembles a very fine...

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Grain-free Pizza Crust

Posted by on Feb 16, 2013 in NEWS | 0 comments

Skill level: easy Serves: 4 5 minutes (active), 15 minutes (blind baking), 25 minutes (pizza baking) Ingredients: • 1  1/2 cups blanched almond flour • 1/4 cup ground flax • 1 egg, beaten • 1/2 tsp dried oregano • 1/4 tsp dried basil • 1/4 tsp crushed red pepper • 1/2 tsp unrefined sea salt equipment • mixing bowl OR stand mixer with dough hook method Directions: 1. Preheat oven to 375 degrees Fahrenheit. 2. Beat all ingredients together and form into a ball of dough. Roll out the dough between two pieces of parchment...

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Super Seven Spinach Salad

Posted by on Feb 13, 2013 in NEWS | 0 comments

“This recipe has only seven ingredients, so it’s easy to memorize and share. It’s my most requested salad! I love to just have this and some rustic italian bread for a light lunch!” Ingredients: 1 (6 ounce) package baby spinach leaves 1/3 cup cubed Cheddar cheese 1 Fuji apple – peeled, cored and diced 1/3 cup finely chopped red onion 1/4 cup sweetened dried cranberries 1/3 cup blanched slivered almonds 3 tablespoons poppy seed salad dressing Directions: 1. In a large salad bowl, combine the spinach,...

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Chocolate, Peanut Butter & Almond-Covered Banana Popsicles

Posted by on Feb 13, 2013 in NEWS | 0 comments

Yield: Approx. 8 Prep Time: 5 Cook Time: 10 Total Time: 15 Ingredients: 3 to 4 bananas, peeled and halved 1/2 cup melted dark chocolate chips 2 tablespoons peanut butter (I always use Adam’s since it only contains peanuts!) Chopped almonds or other nuts (Optional) Popsicle sticks Directions: Peel and halve bananas. Insert Popsicle sticks into each banana half and place on a lined cookie sheet or plate. Place chocolate chips and peanut butter in a microwave safe bowl. Microwave in 30-second increments, stirring in between each...

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Sweet Potato Quinoa Burgers

Posted by on Feb 12, 2013 in NEWS | 0 comments

  Ingredients: 1 can (15 ounces) no salt added black beans, drained and rinsed 3 cups cubed sweet potatoes, peeled (about 3 regular sized potatoes) 3/4 cup sweet corn, frozen or fresh (thawed if frozen, fresh grilled corn would be excellent in this dish) 1/2 medium red onion, finely chopped 3 cloves garlic, minced 1/2 cup cooked quinoa 1 tbsp olive oil heaping 1/3 cup garbanzo bean flour (you can also use finely ground rolled oats or almond flour) 2 tbsp roasted sunflower seeds 1/4 tsp sea salt fresh black pepper to taste 1 tsp cumin 1...

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Melt-in-Your-Mouth Broiled Salmon

Posted by on Feb 12, 2013 in NEWS | 0 comments

“Fresh salmon, broiled in a sharp, snappy herb butter sauce, truly melts in your mouth. “ Ingredients: 1 clove garlic, chopped 2 tablespoons olive oil 4 (6 ounce) salmon fillets 1/2 cup butter 2 tablespoons homemade Worcestershire sauce 2 tablespoons lemon juice 1/4 cup white or red wine 1 teaspoon ground black pepper 1 teaspoon garlic salt 1 1/2 teaspoons fines herbs 1/4 cup chopped fresh dill Directions: 1. Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Line a jelly roll...

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Baked Honey Mustard Chicken

Posted by on Feb 11, 2013 in NEWS | 0 comments

“This tangy-sweet favorite is quick from start to delicious finish.” Ingredients: 6 skinless, boneless chicken breast halves salt and pepper to taste 1/2 cup honey 1/2 cup prepared mustard 1 teaspoon dried basil 1 teaspoon paprika 1/2 teaspoon dried parsley Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9×13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix...

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Kale, Lentil & Chicken Soup

Posted by on Feb 11, 2013 in NEWS | 0 comments

Ingredients Nonstick cooking spray or butter 1 cup chopped onion 1 cup coarsely chopped carrots 2 cloves garlic, minced 6 cups reduced-sodium chicken broth 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed 4 cups coarsely chopped fresh kale (about 8 ounces) 1/4 teaspoon salt 1/8 teaspoon black pepper 1 1/2 cups cubed cooked chicken (about 8 ounces) 1 medium tomato, seeded and chopped 1/2 cup dry red lentils* Directions 1. Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat....

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Mexican Ground Beef Quinoa Skillet

Posted by on Feb 11, 2013 in NEWS | 0 comments

“This is an easy weeknight meal my family enjoys. If you like it spicier, you can add tomatoes with chilies.  You can also add other veggies like broccoli, carrots, etc.” Ingredients 1 lb grass-fed ground beef 1/2 cup chopped onions 1 can of chilies 1 can of corn 1 can of black beans 1 (15 ounce) cans petite diced tomatoes 1 cup quinoa 1 1/2 cups water 1 1/2 tablespoons chili powder 1 teaspoon ground cumin Directions Brown ground beef and onion, and drain excess fat. Rinse quinoa. Add tomatoes, chilies, black beans,...

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Baked Dijon Salmon

Posted by on Feb 11, 2013 in NEWS | 0 comments

“Salmon fillets brushed with honey and Dijon mustard, coated with optional bread crumbs and baked.” Ingredients: 1/4 cup butter, melted 3 tablespoons Dijon mustard 1 1/2 tablespoons honey 1/4 cup dry bread crumbs (optional) 1/4 cup finely chopped pecans 4 teaspoons chopped fresh parsley 4 (4 ounce) fillets salmon salt and pepper to taste 1 lemon, for garnish Directions: 1. Preheat oven to 400 degrees F (200 degrees C). 2. In a small bowl, stir together butter, mustard, and honey. Set aside. In another bowl, mix...

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Turkey Lettuce Wrap Tacos

Posted by on Feb 10, 2013 in NEWS | 0 comments

    Ingredients: 1 lb Lean ground turkey or beef (I used extra lean) 1 cup Salsa 1 (4 oz) Green chilies 1/2 tbs Taco seasoning Toppings: 1 (15 oz) can Corn, drained 1 (15 oz) can Black beans, rinsed and drained 1 Head lettuce OR 6 low carb corn tortillas Optional: Low fat plain greek yogurt or low fat sour cream, additional salsa for serving, corn, black beans, sliced olives Directions: 1.  Spray a large skillet with nonstick cooking spray. Add turkey meat, salsa, green chilies, and taco seasoning to skillet,...

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Cranberry & Pear Tart

Posted by on Feb 10, 2013 in NEWS | 0 comments

Serves 10  Ingredients: For the crust: 1 cup rolled oats 1/2 cup pecans, chopped (I used walnuts) 1/4 cup honey 1/4 cup coconut oil, melted 1 tsp. vanilla 1/2 tsp. salt 75 g whole grain flour (or buckwheat flour) For the filling: 2 pears, sliced thin (1 pear was enough) 2 cups fresh cranberries 1/2 cup brown rice syrup (maple syrup is a suitable sub) 2 Tbsp. ground flax (I used whole chia seeds) 6 Tbsp. water or pear juice 1/4 cup coconut oil, melted 1 tsp. vanilla (I used 1 vanilla bean, scraped) 1/2 tsp. cinnamon 1/4 tsp. cardamom zest...

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Alaska Salmon Bake with Pecan Crunch Coating

Posted by on Feb 10, 2013 in NEWS | 0 comments

Ingredients: 3 tablespoons Dijon mustard 3 tablespoons butter, melted 5 teaspoons honey 1/2 cup fresh bread crumbs 1/2 cup finely chopped pecans 3 teaspoons chopped fresh parsley 6 (4 ounce) fillets salmon salt and pepper to taste 6 lemon wedges Directions Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley. Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with...

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Braised Kidney Beans & Sweet Potato

Posted by on Feb 10, 2013 in NEWS | 0 comments

The combination of spices makes this hearty and nutritious no meat meal or side dish unusual and especially when the weather is cool. It is also very easy to prepare and needs minimal attention while cooking. Enjoy! Ingredients: 1 medium onion, chopped 4 medium cloves garlic, chopped 1 TBS fresh ginger, chopped 1 medium carrot, sliced thin 1 medium green bell pepper, cut in 1-inch squares 2 cups sweet potatoes, cut in 1-inch cubes 2 cups crimini mushrooms, sliced medium thick 1/2 tsp cinnamon 1 tsp red chili powder 1 tsp paprika 1 TBS...

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Boilermaker Tailgate Chili

Posted by on Feb 10, 2013 in NEWS | 0 comments

“Ground beef, optional Italian sausage, beans, and a tomato base come together with lots of flavor and spice in this popular chili recipe. It’s perfect for tailgating before football games or any time of year.” Ingredients: 2 pounds grass-fed ground beef chuck 1 pound bulk Italian sausage (optional) 3 (15 ounce) cans chili beans, drained 1 (15 ounce) can chili beans in spicy sauce 2 (28 ounce) cans diced tomatoes with juice 1 (6 ounce) can tomato paste 1 large yellow onion, chopped 3 stalks celery, chopped 1 green bell...

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Beef and Black Bean Chili

Posted by on Feb 10, 2013 in NEWS | 0 comments

INGREDIENTS: 3 tsp olive oil, divided 1 lb ground sirloin 1 tsp coarse salt 1 large yellow onion, chopped 2 cloves garlic, minced 1 tbsp Chile powder 1 tbsp ground cumin 1 tsp ground oregano ½ tsp ground cinnamon 1 ½ cups reduced-sodium chicken broth 1 cup water 10 tomatoes, peeled and stewed 2 tbsp honey 8 oz Black beans (I use dried beans made according to package directions) 1 tbsp lime juice Serves 6. DIRECTIONS: Heat 1 tsp oil in a heavy dutch oven over med heat.  Add beef, and brown, breaking up meat with a spoon, until no pink...

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Low Carb Jambalaya

Posted by on Feb 10, 2013 in NEWS | 0 comments

“Enjoy this low carb and paleo-friendly version of jambalaya without missing out on any of the flavor!” Serves: 6 Ingredients: 1 tablespoon olive oil 1 tablespoon butter 1 large onion, diced “Enjoy this low carb and paleo-friendly version of jambalaya without missing out on any of the flavor!” Serves: 6 Ingredients: 1 tablespoon olive oil 1 tablespoon butter 1 large onion, diced 6 cloves garlic, finely chopped 1 (14 ounce) can crushed tomatoes 3 green bell peppers, seeded and diced Optional: 2 andouille sausage,...

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Taco-Stuffed Pepper Cups

Posted by on Feb 7, 2013 in NEWS | 0 comments

Ingredients 4 Medium bell peppers (any color pepper will work!) 1 lb Lean ground turkey (or lean ground beef) 1/4 cup Chopped onion 1/2 cup Black beans, (if using canned, rinse and drain) 1/2 cup Corn, (if using canned, rinse and drain) 1 cup (8oz) Salsa of choice 2 tbs Taco seasoning Toppings: 1/4 cup Shredded reduced-fat cheddar cheese (or shredded mozzarella) 1/4 cup Fat-free sour cream (or low fat ranch) 1/4 cup Tomato, chopped Optional 1/4 cup pitted black olives, chopped, 1 cup shredded lettuce 1....

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Slow Cooker Lentil & Quinoa Stew

Posted by on Feb 7, 2013 in NEWS | 0 comments

This hearty lentil stew is an easy to cook, high protein meal that suits those on low carb diets – such as the South Beach diet and low GI diets. Both lentils and quinoa are high in fiber and protein. Ingredients: 2 cups brown lentils 1/2 cup quinoa 7-1/2 cups water 1-2 medium potatoes, diced 1/2 small sweet potato, diced 2 cloves garlic, finely chopped 1 teas wheat-free tamari (or soy sauce if you aren’t on a wheat-free diet) 2 tablespoons miso 2 tablespoons tomato paste mixed herbs (any of: oregano, thyme, tarragon, marjoram, sage,...

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Creamy Chicken Taco Soup

Posted by on Feb 7, 2013 in NEWS | 0 comments

This is a creamy version of taco soup. Using cheap bone in chicken thighs and a crock pot make this a cheap and easy way to feed your family. I’ve put in the rice as optional. I always have pre-cooked rice in the freezer and it made a great addition, but this soup is also good on its own. The spice is on the mild side for my family. If you like hot, use hot taco seasoning or add hot sauce at the table. Add a salad and a nice piece of cornbread and dinner is served.” Ingredients 2 lbs chicken thighs, bone-in 14 ounces chicken...

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Black Bean and Salsa Soup

Posted by on Feb 7, 2013 in NEWS | 0 comments

“Black beans, salsa, veggie broth and cumin are tossed into the blender. Transfer to a pot and heat until warm and bubbly. Serve with a dollop of sour cream and a sprinkling of green onion.”  Super easy and super great!  (If desired, add 1 lb. of browned grass-fed hamburger, seasoned with salt and pepper, and possibly taco seasoning.) Serves 4 Ingredients: 2 (15 ounce) cans black beans, drained and rinsed 1 1/2 cups vegetable broth 1 cup chunky salsa 1 teaspoon ground cumin 4 tablespoons sour cream or plain yogurt 2...

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Pan-Seared Brussels Sprouts with Cranberries & Pecans

Posted by on Feb 7, 2013 in NEWS | 0 comments

1 pound brussels sprouts, de-stemed and halved 2/3 cup fresh cranberries 1/3 cup pecans 1 tablespoon maple syrup 1 tablespoon balsamic vinegar Olive oil Salt & pepper Heat skillet with drizzling of olive oil over medium heat. Season brussels sprouts with salt & pepper and combine with cranberries in skillet. Cook sprouts and cranberries for 8-10 minutes, until berries begin to burst and sprouts become tender. Add balsamic vinegar and maple syrup. Stir to coat and remove from heat. Toss sprouts, cranberries, and pecans in a large...

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Arugula, Lentil, and Broccoli Slaw Salad

Posted by on Feb 6, 2013 in NEWS | 0 comments

Toss together Arugula, Cooked Lentils, and Broccoli Slaw along with your favorite vegetables for a wonderful salad. A Balsamic Vinegar works great as a dressing!

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