Chai Milk

Chai Milk

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Ingredients

• 12 oz. Cashew or Almond Milk**

• 1 Tsp. Honey

• 1/2 Tsp. Vanilla

• 1/2 Tsp. Cinnamon

• 1/4 Tsp. Ground Nutmeg

DIRECTIONS:

Mix all ingredients and warm in pan over stove or even better warm with milk steamer if possible. When milk is warm stir well, sprinkle with additional ground nutmeg and enjoy!

** I really like the cashew milk because it is a bit creamier than almond milk. Regular cow's milk can be used too. If you use cashew milk you will get 65% of your recommended calcium in this one drink!!

Tropical Smoothie

Tropical Smoothie

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Ingredients

• 1/2 cup frozen pineapple chunks

• 1/2 frozen banana

• 1 cup orange juice

• 1/4 coconut milk

Directions

Place all ingredients in blender and blend until smooth. For thinner smoothie slowly add additional water.

Makes 1 smoothie

Green Smoothie

Green Smoothie

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Ingredients

• 1/2 Cup 100% Orange Juice

• 1/2 Cup Coconut Water (regular water works too)

• 1/2 Frozen Avocado (can also use 1/2 banana)

• 5 Large Frozen Strawberries

• 2 Cups Fresh Spinach

Directions

Put all ingredients in blender and blend until smooth. If the smoothie is too thick, thin with additional water.

Makes 1 – 2 smoothies

Peach Smoothie

Peach Smoothie

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Ingredients

• 1⁄2 cup orange juice

• 1⁄2 cup water

• 1⁄2 cup low-fat plain Greek yogurt (or substitute Greek cultured coconut milk for dairy-free)

• 1 cut-up frozen peach

Directions

Put all ingredients into a blender and blend until smooth. Makes 2 smoothies

Zucchini Fries

Zucchini Fries

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Ingredients:

• 3 Medium Zucchini

• 2 tbsp olive oil plus extra for greasing pan

• 1 tsp black pepper

• 1/3 cup grated parmesan cheese

Directions:

Slice 3 medium zucchinis in the size and shape of french fries. Put into a large bowl and toss with 2 Tbsp olive oil, 1 tsp black pepper and 1/3 cup grated parmesan cheese. Gently toss. Preheat oven to 425°. Lightly grease large baking pan. Lay zucchini in a single layer. Cook for approx. 25 minutes or until golden brown.

Serves 6

Turkey and Asparagus Crepe

Turkey and Asparagus Crepe

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INGREDIENTS

• 16 Cooked Asparagus Spears

• 4 Thin Slices of Turkey

• 4 Tsp. Grated Parmesan Cheese

• 4Eggs

• 1/2 Cup Milk (non dairy milk or reg. milk)

• 2/3 Cup Flour (might need a bit more depending on the type of

  milk, can use gluten free flour if needed)

• 4 Tsp. Oil (I prefer coconut oil)

DIRECTIONS

Dice asparagus and turkey into bite sized pieces. Put eggs, milk and flour into a blender. Blend until smooth. Put 1 tsp. of oil in pan over med. heat. Spread oil evenly around pan. Pour 1/4 of batter into pan or just a very thin layer of batter. Cook for about 3 min. and flip. Immediately put 1/4 of the turkey and asparagus on 1/2 of crepe. When crepe is done cooking fold 1/2 crepe over the half with asparagus and turkey. Sprinkle 1 tsp. of cheese ver crepe and serve.

Servings: 4 Crepes

Salad Dressings

Salad Dressings

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click here to print these yummy salad dressing recipes

Avocado Lime Dressing: 1 ripe avocado, juice from 1 small lime, 1/3 cup olive oil, 2 tbsp apple cider vinegar. Put all ingredients in blander and puree until smooth.

Blue Cheese: 1/4 cup crumbled blue cheese, 1 cup plain yogurt, crushed black pepper, milk (enough to bring the dressing to your desired consistency). Put all into a food processor and blend until smooth. Add additional blue cheese crumbles and serve. (Not DF)

Balsamic: 1/3 cup balsamic vinegar, 1/3 cup olive oil, 1/8 cup water, 1 large garlic clove (peeled), 1 tsp dried basil, salt and pepper, blend or stir all ingredients together and serve

Fresh Herb: 1/3 cup apple cider vinegar, 1/3 cup olive oil, 1 large clove garlic (peeled) 1/2 cup fresh basil, 1/2 cup fresh parsley. Blend until smooth

Ranch: 1 cup plain yogurt, 1/3 cup milk, 2 garlic cloves, blend in food processor. Stir in 1 tsp. dried dill, 1/2 tsp drid oregano, crushed black pepper. (Not DF)

Creamy Salsa: 1/2 cup salsa, 1/2 cup cottage cheese or yogurt and 1 tsp cumin Blend together. Add milk if too thick. For Dairy free use 3/4 cup salsa, 1/2 cup dairy free milk and 1 tsp cumin)

Creamy BBQ: 1/3 cup BBQ sauce (check the sugar content because many brands have loads of sugar) 1 cup plain yogurt, 1/4 cup milk. Blend (check BBQ sauce to be sure it's gluten-free if you are sensitive to gluten. Not DF)

Parmesan & Black Pepper: 1 cup plain yogurt, 1/2 cup grated parmesan, 1/3 cup milk, 1 tsp course ground black pepper. Blend or stirtogether. (Not DF)

Asian: 1 Tblsp Honey, 2 Tsp Soy Sauce or Liquid Amino Acids, 1 Tblsp Sesame Oil, 1 Tblsp Olive Oil, 1/4 Cup Rice Wine Vinegar, 1 Tsp Grated Ginger. Blend all ingredients together.

Feta: 2 tblsp. white wine vinegar, 1 clove garlic, 1 tsp dijon mustard, 1/4 cup olive oil, 1/4 cup feta cheese, 2 tsp. fresh thyme. Blend all ingredients together. (Not DF)

DF = Dairy Free

Roasted Balsamic Brussels Sprouts with Grapes and Goat Cheese

Roasted Balsamic Brussels Sprouts with Grapes and Goat Cheese

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INGREDIENTS:

• 5 - 6 cups of Brussels sprouts (quartered)

• 2 tablespoons unmelted coconut oil

• 1 cup of halved grapes

• 1 -2 tablespoons of Balsamic vinegar or glaze

• 1/2 cup of crumbled goat cheese

DIRECTIONS:

Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!

Serves: 5 - 6

Refrigerator Pickles

Refrigerator Pickles

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THIS PICKLE RECIPE IS SO FAST AND EASY. NO CANNING REQUIRED AND IN 24 HOURS YOU WILL HAVE PICKLES!

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INGREDIENTS

• 12 Small Cucumbers

• 1.5 Cups Apple Cider Vinegar

• 1.5 Cups Water

• 2 Tsp. Crushed Red Pepper

• 1 Tblsp. Dried Dill

• 1 Tblsp. Kosher Salt

• 6 Garlic Cloves

DIRECTIONS

Wash cucumbers and cut pickles in slices or spears. Put cucumbers in glass jars (I used 3 smaller jars but can use larger jars too). Combine remaining ingredients in a small pot and cook over high eat until it reaches a full boil. Pour liquid, spices and garlic over the cucumbers. Close jars and let them sit until they reach room temperature. Place in refrigerator. Ready to eat in 24 hours but 48 hours is even better.

Pasta Carbonara

Pasta Carbonara

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Ingredients:

• 4 servings dried (uncooked) pasta

• 2 cups ham

• 1 cup frozen peas

• 2/3 cup plain yogurt

• 1 egg

• 1 tsp dijon mustard

• 1/2 cup grated parmesan dish

• 1 tsp cracked pepper

Directions:

Beat 1 egg in a small bowl. Add dijon mustard and parmesan cheese and stir. Cook pasta according to directions. Just before the pasta is finished add the frozen peas and ham and boil with pasta 1 more minute. Drain pasta, ham and peas and then pour back into pot and IMMEDIATELY stir in the egg mixture (pasta needs to be very hot still) then add yogurt and black pepper.

Approximately 4 servings

Lentil, Sweet Potato and Sausage Soup

Lentil, Sweet Potato and Sausage Soup

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INGREDIENTS

• 1.5 cups of red lentils

• 1 large sweet potato, peeled and diced into small piece

• 1 large onion, diced

• 1 lb spicy Italian sausage links or ground (omit for Veg. option)

• 1 Tbsp Curry Powder (more or less depending on your taste)

• 1 cup packed fresh basil leaves (This Basil is best)

• 1 cup (approximately) Vegetable, chicken or Beef Broth

• 1/2 cup milk (cashew, almond, coconut or reg)

• Salt and pepper to taste

• Home made Croutons (Dice bread, toss in olive oil and cook in

  pan until crisp. I made mine from gluten free bread chunks)

Directions

Put 6 cups water in large pot and bring to a low boil. Add lentils and stir. Add sweet potatoes, onion and garlic. Turn heat to low and cover. In a separate pan cook Italian sausage and add cooked meat to pot. Cover and cook for 25 minutes or until lentils and potatoes are soft. Add broth, milk, curry powder and basil, stir and cook additional 5 minutes.

Optional - top with croutons. Servings: 6

Grilled Vegetables

Grilled Vegetables

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Ingredients:

Vegetables

• 2 red bell peppers, diced

• 2 yellow squash, diced

• 2 zucchini, diced

• 2 Japanese eggplant, diced

• 12 mushrooms, cut in half

• 1 bunch asparagus, cut off bottom 1/4 and discard and cut

  remaining stems in 2" pieces

• 2 onions, diced

Marinade

• 1/3 cup olive oil

• 1/4 Cup Balsamic Vinegar

• Salt and freshly ground black pepper

• 3 tablespoons balsamic vinegar

• 5 garlic cloves, minced

DIRECTIONS:

My favorite way to eat vegetables is to grill them. I dice up my favorite ones, put them in a ziplock bag. I add the marinade, seal the bag and shake. Ideally, they marinate for at least an hour. With the grill on med/high we add them to our grill basket and cook until they are just softened and charred. When I make them I make extra so I can add them on top of salads, put them over pasta or rice, mix them into my scrambled eggs or I love to make a grilled veggie wrap with a whole wheat tortilla and grilled vegetables. (if you don't have a grill basket leave the vegetables in larger pieces and place directly on the grill)

Grilled Chicken over white bean, garlic mash

Grilled Chicken over white bean, garlic mash

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INGREDIENTS:

• 3 cloves of garlic

• 2 chicken breasts

• 1 can of great white northern beans

• 1 lemon

• 1 teaspoon dried rosemary

• olive oil

• salt and pepper

DIRECTIONS:

Grill or cook 2 chicken breasts. Roast 3 cloves of garlic in a pan with olive oil or in the oven until slightly brown. Once roasted, add garlic into a ninja or a blender with a 14 oz can of drained, great white northern beans. Squeeze in about 1 - 2 tablespoons of fresh lemon juice into the ninja or blender, and then blend up until ingredients are mixed well. Put white bean, garlic mash onto a plate and then put grilled chicken over mash. Sprinkle about 1 teaspoon of dried rosemary over the top of the chicken along with 1 teaspoon of olive oil. Add some salt and pepper to taste, and you're ready to eat!

Serves: 2

Fresh and Healthy Chicken & Vegetable Stir Fry

Fresh and Healthy Chicken & Vegetable Stir Fry

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INGREDIENTS:

• 4 cups of cut up grilled chicken

• 1 tablespoon sesame oil

• 8 oz of sliced mushrooms (about 2 cups)

• 4 cups of chopped Bok Choy

• 1/2 cup of Organic vegetable broth

• 1/2 cup or 1 small can of water chestnuts

SAUCE:

• 1/4 cup of Liquid Aminos or Soy Sauce

• 1 to 1.5 tablespoons of Sriracha Hot Sauce

• 1 teaspoon Sesame seeds

• 1/2 cup fresh Basil (garnish)

DIRECTIONS:

Turn on stove top to medium high. Put 1 tablespoon of sesame oil into a wok or large pan. Add in the chopped Bok choy, the mushrooms and the vegetable broth. Cook everything together until the mushrooms and bok choy start to get soft. For the stir fry sauce, simply mix the liquid aminos, sriracha sauce and sesame seeds together. Then add this sauce into your wok and mix stir fry and sauce together and cook on medium low for another 5 minutes. Serve with some fresh, chopped basil on top!

Serves: 5 - 6

Eggplant Stacks

Eggplant Stacks

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INGREDIENTS

• 1 Medium Eggplant Sliced about 1/2" Thick (about 12 slices)

• 2 - 3 Tblsp Olive Oil

• 4 Tomatoes Sliced (12 slices or same number of eggplant sliced)

• 12 Sliced of Fresh Mozzarella about 2" square (substitute rice

  cheese if dairy free)

• 24 Basil Leaves

• 2 Tblsp of Balsamic Glaze (or Balsamic Vinegar)

DIRECTIONS

Rub both sides of eggplant slices with olive oil. Cook covered over medium heat until eggplant is soft and browned. Place eggplant on cookie sheet and top each slice with a tomato slice. Place under broiler until tomato is just softened. Place cheese on top of tomato and broil until melted. Drizzle balsamic glaze or balsamic vinegar over cheese and top with fresh basil.

Serves about 12

Asian Scallops with Snow Peas and Eggplant

Asian Scallops with Snow Peas and Eggplant

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Ingredients:

• 1/2 cup thinly sliced Japanese Eggplant

• 2 Green onions - cut into bite sized pieces

• 1 Cup Snow Peas (i like to pluck the outside thread off)

• 1/2 pound fresh scallops ( I prefer sea scallops over bay scallops

  for this recipe)

• 1 tblsp frozen orange juice concentrate

• 1 tbsp soy sauce or Braggs liquid aminos

• 1 tsp Sriracha Sauce (more if you like it spicy)

• 1 tsp pealed and minced ginger

• 2 tbsp sesame oil

Directions:

Put sesame oil in pan, add eggplant and cover with lid. cook over med high heater 4 min, flip eggplant and cook over med. heat for 3 min. Add green onion and cook covered for 3 min. Add snow peas and cook uncovered for 2 min. Stir occasionally.

Divide vegetables and put onto 2 plates.

In the same pan add scallops. Cook, uncovered for about 3 min (depends on size of scallops). Flip scallops, add ginger and cook for additional 2 min. Add OJ concentrate, soy sauce and Sriracha Sauce. Stir until scallops are covered and OJ concentrate is dissolved.

Spoon scallops and sauce over vegetables. Sprinkle with sesame seeds and serve immediately

Serves 2

Chicken Parmesan

Chicken Parmesan

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CHICKEN PARMESAN

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Dinner: Day 2

Ingredients:

• 4 grilled chicken breasts
• 1 cup tomato puree or pre-made marinara sauce
• 1 tsp. dried oregano
• 4 slices mozzarella cheese, approx. 1 ounce per slice
• 1/2 cup fresh basil leaves, chopped

Directions:

Place grilled chicken breasts in oven safe dish. Top with tomato sauce, oregano and cheese. If chicken is already hot then just broil until cheese is melted. If chicken is not hot then bake in preheated 375° oven for 15 min. or until chicken is hot and cheese is melted. Top with chopped fresh basil and serve.

Serves: 4

Sweet potato and black bean burgers with slaw

Sweet potato and black bean burgers with slaw

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SWEET POTATO AND BLACK BEAN BURGERS WITH SLAW

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Lunch: Day 2

Ingredients:

• 1 tbsp. olive oil for pan
• 1 large sweet potato (or 2 small - med), cooked and peeled
• 2 eggs
• 1 cup bread crumbs
• 1 cup black beans, drained
• 1 tsp. salt
• 1 tsp. pepper
• Grilled red pepper, bread or bun

Directions:

Mash sweet potato until smooth. Add eggs and bread crumbs and stir. Season with salt and pepper. Gently stir in black beans. Pour oil into pan and heat over med./high heat. Make sweet potato mixture into patties and gently place in the hot pan. Cook until browned on each side. Serve open faced on slice of bread of half a bun or better yet use grilled red peppers in place of bread. Top patty with slaw and serve.

Serves: 4

Frittata

Frittata

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FRITTATA

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Breakfast: Day 2

Ingredients:

• 1 tbsp. olive oil
• 1 cup cooked chicken breast
• 1 cup sautéed peppers and onions
• 6 eggs
• 1 tbsp. chopped fresh parsley
• salt and pepper to taste

Directions:

Preheat oven to 325 degrees. Heat pan and add 1 tbsp. olive oil and coat the bottom of the pan. Then add onions, peppers, and chicken in the pan. Crack eggs and beat them. Pour eggs over onions, peppers and chicken. Add parsley and put into preheated over. Cook for about 10-15 minutes.

Serves: 4

Cole Slaw

Cole Slaw

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COLE SLAW

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Ingredients:

• ½ cup plain, organic yogurt (use DF yogurt if needed)
• 1 tbsp. Dijon mustard
• Hot sauce to taste
• 1 tbsp. red wine vinegar
• 3 cups pre-packaged slaw
• 1 tbsp. green onions, chopped
• salt and pepper to taste

Directions:

Add yogurt, mustard, hot sauce, vinegar, and a splash of water to a bowl and stir. Add slaw mix and green onions. Stir well. Add salt and pepper to taste.

Serves: 4