Getting Back to Being Healthy 7 Days of Recipes

Breakfast options:

Banana Oat Pancakes

Ingredients:
1 cup unsweetened almond milk, cashew milk or coconut milk
2 large eggs
1 large ripe banana
1 tsp vanilla
1 tsp baking powder
1/2 tsp cinnamon
2 cups of rolled oats
1/2 tsp coconut oil
3 cups of mixed berries

Directions:
1) Mix all ingredients together except coconut oil and berries, with hand mixer or standing mixer.
2) Heat coconut oil in a non stick skillet on med-low heat.
3) Pour 1/4 cup of batter onto the skillet, and cook for 2-3 minutes or until bubbles form around the edges, and flip to cook for additional 1 1/2 minutes.
4) Serve with fresh berries, NO SYRUP!

This will serve 8 people with 2 pancakes each so you can adjust accordingly.

French Toast

Ingredients:
2 large eggs
2 Tbsp of unsweetened almond milk, cashew milk or coconut milk
2 tsp of pure maple syrup or honey
1/2 tsp ground cinnamon
2 slices of sprouted grain bread (I use Ezekiel)
1 tsp coconut oil
1 cup of fresh sliced strawberries

Directions:
1) Mix first 4 ingredients together in a bowl, but only use 1 tsp of the maple syrup.
2) Heat coconut oil in skillet on medium heat.
3) Take slices of bread and coat with mixture.
4) Cook in skillet for 2-3 minutes on each side.
5) Serve with strawberries

This will serve 2 people.

Protein Waffles

Ingredients:
2 cups of oat flour (you can grind raw oats in a blender until you get a flour mixture)
2 Tbsp ground flax-seed
3/4 whey protein powder (I used vanilla)
1 tsp baking powder
1 tsp vanilla
2 cups of unsweetened almond milk, cashew milk or coconut milk
4 large egg whites (beaten to form peaks)
Non stick cooking spray
Maple syrup

Directions:
1) Combine oat flour, flax-seed, protein powder, and baking powder in a bowl together, and set aside.
2) Combine vanilla, milk together in a small bowl.
3) Mix liquid mixture with your dry mixture until well blended.
4) Fold in egg whites.
5) Cook 2/3 cup of mixture in a preheated waffle iron for about 3-5 minutes or until edges are crisp.
6) Serve with drizzle of syrup.

This will serve 12 people with 1 waffle a piece depending on size of your waffle iron.

Portobello Mushroom and Goat Cheese Omelet

Ingredients:
2 large eggs
2 Tbsp unsweetened almond milk, cashew milk or coconut milk
1 tsp olive oil
3/4 cup sliced Portobello mushrooms
1 Tbsp crumbled goat cheese

Directions:
1) Whisk together eggs and milk.
2) Heat 1/2 tsp olive oil in a skillet over med-low heat.
3) Add mushrooms, and cook for about 5 minutes or until tender. Remove from skillet.
4) Heat 1/2 tsp olive oil in same skillet, and add the eggs. Do not stir. As eggs begin to set lift the edges so it will cook through.
5) When eggs are almost set add the mushrooms and cheese, cook for 1-2 minutes.
6) Fold in half.

This will serve 1 person.

Vegetable Egg Cups

Ingredients:
12 large eggs
1 cup sliced mushrooms
1 medium red bell pepper, chopped
2 green onions, diced
Salsa (either homemade or jar)

Directions:
1) Preheat oven to 375.
2) Spray muffin tin with cooking spray.
3) Place eggs in a large bowl, whisk.
4) Add mushrooms, peppers, and green onion. Mix well.
5) Evenly pour the mixture into the muffin pan.
6) Bake 15-20 minutes or until toothpick is clean.
7) Top each with salsa.

This will serve 6 people.

Lunch options:

Creamy Chicken Salad Wrap

Ingredients:
1 8 inch sprouted grain tortilla
1 Tbsp Dijon mustard
2 large romaine lettuce leaves
Chicken salad (recipe below)

Chicken Salad Recipe:
Ingredients:
3 cups chopped rotisserie chicken
1/2 chopped green apple
1/2 cup seedless red grapes cut in half
1/3 cup sliced almonds
2 green onions, diced
2 Tbsp chopped fresh tarragon
1/4 cup honey mustard salad dressing

Directions:
1) Mix all ingredients together until well mixed.

Directions:
1) Take tortilla and spread mustard on shell.
2) Lay lettuce on shell.
3) Scoop some of your chicken salad onto lettuce.
4) Roll tortilla.

This will serve 1 person.

Edamame Salad

Ingredients:
4 cups shelled edamame
2 cups Napa cabbage
2 cups shredded carrots
2 cups thinly sliced red bell pepper
1 medium avocado, chopped
1 cup fresh cilantro
1/4 cup black sesame seeds
4 Tbsp Asian Vinaigrette (see recipe below)

Asian Vinaigrette
1/3 cup rice vinegar
1/3 cup reduced sodium soy sauce
1 tsp honey
2 tsp grated ginger
5 Tbsp toasted sesame oil

Directions:
1) Combine all ingredients except oil. Mix well.
2) Slowly add oil, and whisk until mixture is mixed well.

Directions:
1) Evenly divide edamame, cabbage, carrots and bell pepper on 4 plates.
2) Top with avocado, cilantro, and sesame seeds.
3) Drizzle with vinaigrette

Cobb Salad for One

Ingredients:
2 cups chopped romaine lettuce
1 cup baby spinach
1 hard boiled egg quartered
1 slice of turkey bacon
1 Tbsp chopped avocado
1 Tbsp crumbled blue cheese
2 Tbsp Lemon Dijon salad dressing (see recipe below)

Lemon Dijon Dressing
1 large egg yolk
1 Tbsp Dijon mustard
1/4 tsp sea salt or Himalayan salt
1/2 tsp black pepper
4 Tbsp lemon juice
1 1/2 tsp chopped lemon peel
1/4 cup olive oil

Directions:
1) Blend all ingredients together except oil, until smooth.
2) Add oil slowly blending until well blended.

Directions:
1) Place lettuce, and spinach on a plate, top with egg, bacon, avocado, and cheese.
2) Drizzle with dressing

Pizza

Ingredients:
1 8 inch sprouted whole wheat tortilla (I use Ezekiel)
1/4 cup of tomato sauce (homemade or can)
1 clove garlic finely chopped
1/4 cup chopped broccoli
1/4 cup sliced mushrooms
2 Tbsp shredded mozzarella
2 Tbsp Parmesan

Directions:
1) Preheat oven to 425.
2) Place tortilla on a baking sheet, and spread with tomato sauce.
3) Top with garlic, mushrooms, broccoli, and both cheeses.
4) Bake for 8-10 minutes or until cheese bubbles.

This will serve 1 person.

Caprese Chicken

Ingredients:
1 boneless chicken breast
1/2 tsp olive oil
1 Calabrese salad (see recipe below)
Fresh basil leaves

Calabrese Salad
2 tsp pesto sauce
2 thick slices of tomato
1 slice fresh mozzarella
4 tsp balsamic vinegar

Directions:
1) Heat oil in skillet over med-high heat.
2) Add chicken and cook 3-4 minutes on each side or until no longer pink in the middle.
3) Top chicken with pesto sauce, 1 slice tomato, cheese, and other tomato.
4) Cover and cook until cheese is melted about 1-2 minutes.
5) Drizzle with balsamic vinegar and serve.

This will serve 1 person

Dinner options:

Chicken Stuffed Bell Peppers

Ingredients:
4 bell peppers, cut in half (does not matter what color)
2 tsp olive oil
1 medium onion, chopped
2 cloves of garlic chopped
1 1/2 lb chicken breast chopped
1 tsp ground chili powder
1 tsp ground cumin
1 cup tomato sauce
2 cups quinoa
1 can of black beans, drained
1 cup frozen corn kernels
5 Tbsp chopped fresh cilantro
1 Tbsp lime juice
1 cup shredded Monterrey jack cheese

Directions:
1) Preheat oven to 375.
2) Place bell peppers skin side down in a baking dish.
3) Heat oil in skillet over med heat.
4) Add onion, and cook stirring frequently for 4-5 minutes or until onion is see through.
5) Add garlic, and cook for 1 minute.
6) Add chicken, chili powder, cumin, and cook stirring frequently for about 5 minutes or until chicken is no longer pink.
7) Add tomato sauce, quinoa, beans, corn, cilantro, and lime juice. Cook for 3-5 minutes, stirring occasionally.
8) Add about 1/2 cup to each of the peppers.
9) Cover with aluminum foil and bake for 35 minutes.
10) Remove and top with cheese, then bake for about 3 minutes.
11) Sprinkle with some cilantro before serving.

This will serve 8 people.

Macaroni and Cheese with Broccoli and Chicken

Ingredients:
4 oz whole wheat pasta
4 tsp coconut oil
2 Tbsp whole wheat flour
1 1/2 cups of unsweetened almond milk, cashew milk or coconut milk
1 1/4 cup shredded cheddar cheese (extra sharp)
3 cups of cooked, chopped, boneless chicken breast
4 cups steamed broccoli, chopped

Directions:
1) Cook pasta as directed. (do not use salt or oil if directions say to.)
2) Melt butter in a large saucepan, add flour, whisking for about one minute or until brown don’t let it burn.
3) Slowly whisk in milk, cooking for about 1-2 minutes while constantly whisking. Mixture will thicken.
4) Reduce heat to low, and add cheese, and cook for an additional 2-3 minutes making sure to whisk continuously.
5) Add chicken, and broccoli, and stir for another minute or until heated through.

This will serve 8 people at 2 cups each.

Beef Stew with Sweet Potatoes

Ingredients:
1 tsp olive oil
1 lb stew meat
1 medium onion, chopped
1 medium carrot, diced
2 celery stalks, chopped
4 cloves garlic chopped
8 cups low sodium beef broth
1/2 cup red wine
1 tsp ground paprika
3 bay leaves
2 medium tomatoes, chopped
2 large sweet potatoes cut into cubes
2 tsp cornstarch

Directions:
1) Heat oil in a large saucepan, and add meat, stirring for about 4-5 minutes until brown.
2) Add onion, carrot, and celery, stirring, and cooking for about 5-6 minutes.
3) Add garlic, and cook for about 1 minute.
4) Add 1 cup of broth, and the wine, cook stirring constantly for about 5-8 minutes.
5) Add paprika, bay leaves and tomatoes. Bring to a boil then reduce heat to a gentle boil, stirring occasionally for about 5-8 minutes.
6) Add remaining broth, and bring to a boil over med-high heat. Reduce to a gentle boil and stirring occasionally for about 2 hours.
7) Add sweet potatoes, and cook for about 20-25 minutes or until potatoes are tender.
8) Combine cornstarch, and water in a small bowl, and whisk to blend.
9) Add to stew and stir for about 2-3 minutes or until stew has thickened.

This will serve 6 people.

Steak Fajitas

Ingredients:
1 1/2 tsp olive oil
2 medium peppers sliced into strips
1 medium onion, sliced
2 cloves of garlic chopped
1 lb lean beef sirloin cut into strips
1 tsp chili powder
1 tsp ground cumin
1 tsp crushed red pepper flakes
1/2 cup salsa
8 6 inch tortillas, warmed
4 Tbsp Greek yogurt
1/4 cup chopped cilantro

Directions:
1) Heat oil in a large skillet.
2) Add peppers, and onion, stirring for about 5-6 minutes.
3) Add garlic, and cook for about 1 minute.
4) Add beef, chili powder, cumin, and pepper flakes, cook for about 7-8 minutes stirring occasionally.
5) Add salsa and cook for about 2-3 minutes.
6) Evenly top tortillas with beef mixture, yogurt, and cilantro.

This will serve 4 people at 2 fajitas each.

White Bean Turkey Chili

Ingredients:
1 tablespoon olive oil
1 whole medium yellow onion, chopped
3 cloves garlic, crushed
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 pound lean ground turkey
2 cups fat-free, low-sodium chicken broth
1 14-ounce can chopped tomatoes, with liquid
1 15-ounce can great northern beans, rinsed and drained
1 whole lime, juiced
1 cup fresh cilantro, chopped

Directions:
1) Heat oil in a large, heavy pot over medium-high heat.
2) Add onions, garlic, chili powder, cumin, salt and oregano and cook, stirring, until soft, about 4 minutes.
3) Add the turkey and brown it, breaking it apart as you go, for about 3 minutes.
4) Add chicken broth and simmer until reduced by half, about 8 minutes.
5) Add the beans and tomatoes; bring to a low boil. Cover and cook, stirring occasionally, until thick, about 10 minutes.
6) Remove from heat, add lime juice and season with black pepper to taste. Garnish with cilantro before serving.

This will serve 8 people at 1 1/2 cups each.

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