Recipes

Here are some of my favorite recipes.

Tuscan Veggie Soup

Ingredients:

1 tbsp. olive oil

3 carrots, peeled and sliced thick

1 large onion, roughly chopped

3 tomatoes from 15 oz. can whole tomatoes, no juice

4 garlic cloves roughly chopped

1 cup frozen squash (butternut or acorn) cubed and thawed

6 cups mushroom, veggie or chicken broth

3 fresh thyme sprigs or 1 tbsp. dried thyme

1 tsp. dried oregano or marjoram

2 bay leafs

4 cups chopped kale

1-15 oz. can of white beans (Cannellini or Great Northern) drained

Directions:

Add olive oil to large pot. Over medium/low heat, cook carrots, onion, tomatoes, garlic and squash.

Cook until mixture caramelizes, about 15 to 20 minutes.

Add broth and spices.

Cover and simmer for 15 minutes. Add kale and beans.

Cook for 15 minutes. Discard thyme and bay leafs.

Season to taste with salt and pepper.

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Squash & Apple Soup

Ingredients:

1 tbsp. butter

1 small yellow onion, diced

1 celery stalk, finely chopped

1 carrot, peeled and diced

1 medium butternut squash peeled, seeded and chopped

3 cups vegetable broth

1 large Granny Smith apple peeled, cored and chopped

Nutmeg (to taste)

Cinnamon (to taste)

Directions:

Add butter, onion, celery and carrot in medium saucepan over medium heat for 5 to 10 minutes.

Add squash, broth and apple. Bring to boil.

Cover and reduce heat to simmer for 15 minutes.

Puree small batches at a time in a blender.

Add cinnamon, nutmeg, salt and pepper to taste.

Herb Marinade

Ingredients:

1/4 c. olive oil

2 tbsp water

2 tbsp lemon juice

2 garlic cloves minced

Lemon zest

2 tbsp fresh rosemary chopped

1 tsp dried thyme or sage

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Pumpkin Seed Sauce

Ingredients:

1/3 cup pumpkin seed butter

1 small garlic clove chopped

2 tbsp. olive oil

1 tbsp. water

1 tbsp. fresh lemon juice

1/4 tsp. sea salt

2 tbsp. chopped cilantro

dash ground cumin

Directions:

Combine all ingredients in a blender or food processor. Use on top of veggies or cooked protein

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Asian

Ingredients:

¼ c. tamari sauce

1 tbsp toasted sesame oil

1 clove garlic minced

1 green onion (scallion) finely chopped

½ tbsp prepared Chinese mustard

2 tbsp orange juice

1 tbsp sesame seeds

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Cuban Garlic

Ingredients:

5 garlic cloves

1 tsp sea salt

¼ c. olive oil

1/3 c. orange juice

1/3 c. fresh lemon or lime juice

¼ c. cilantro

Combine the above in a blender or food processor and use as marinade.

Energy Boost

Ingredients:

6 oz. water

1/2 avocado

1/2 apple

3 c. spinach

1 tsp. lemon juice

Blend all ingredients together

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Raspberry Cocoa

Ingredients:

1 scoop whey or rice protein powder

8 oz. water

1-2 packets stevia

1 tsp. cocoa powder

1 c. raspberries

Blend all ingredients together

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Pina Colada

Ingredients:

1 scoop protein powder of your choice

3 oz. coconut milk

3 oz. water

1/3 c. pineapple, chopped

1 tbsp. coconut flakes

Blend all ingredients together

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Nut Butter Nanner

Ingredients:

1 scoop protein powder of your choice

8 oz. water ( or 4 oz. water and 4 oz. almond milk)

1 tbsp. flax seeds, ground

1 banana

2 tbsp. almond butter

Blend all ingredients together

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Power Rev

Ingredients:

4 kale leaves

2 c. spinach

1/2 banana

1 scoop protein powder

1/2 c. berries

1 tsp. lemon juice

2 tsp. ground chia seeds

1/2 tsp. cocoa powder

Blend all ingredients together

Rolled Chicken Breasts in Main Dishes

Ingredients:

4 boneless skinless chicken breasts

baby spinach or baby arugula

chopped sun-dried tomatoes that have been reconstitued in water for 5 minutes

feta or goat cheese

seasoned salt or salt and pepper

2Tbsp. olive oil

1/4 cup chicken stock

Directions:

Pound each chicken breast flat by putting between two sheets of plastic wrap and using a meat pounder or bottom of a heavy pan. Sprinkle with salt and pepper starting at one end of chicken breast add small palmful of spinach leaves, add tomatoes and approximately 1 oz. of feta or goat cheese. Gently roll chicken breast and secure with a toothpick. Sprinkle with a seasoned salt or with salt and pepper.

Heat 2 Tbsp. olive oil over moderate heat. Add chicken breasts. Brown on each side. Reduce heat to low-moderate and add chicken broth. Cover and cook 20 minutes.

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Asian Salmon in Foil

Ingredients:

asian salmon

4 boneless skinless wild pacific salmon filets

2 tbsp. tamari soy sauce

1 small minced garlic clove

1 lime

1 tbsp. toasted sesame oil

1 tbsp. grated fresh ginger

Directions:

Preheat oven to 350 degrees. Put each salmon on a piece of aluminum foil. Drizzle each with tamari. Divide garlic and add. Squeeze lime juice on each filet. Sprinkle with toasted sesame oil and top each with grated ginger.

Wrap tightly into individual foil packets. Place on baking sheet and cook 15-20 minutes.

Great served with baby bok choy !

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Garlic Cajun Shrimp in Main Dishes

Ingredients:

2 tbsp. olive oil

4 cloves garlic, minced

1 lb. raw shrimp, peeled

1 tsp. Cajun seasoning

¼ tsp. fresh ground pepper

Directions:

In large skillet over low-medium heat, add oil and garlic. Cook 5 minutes.