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Month: April 2015

Orange Creamsicle

Orange Creamsicle

Ingredients
13.3 oz can coconut milk, full fat        Makes me feel
2 medium – orange
4 tbsp – sweetener
1 tsp – vanilla extract

Directions
Peel and section oranges. Lay flat on a tray and freeze until hardened.
In a blender, add coconut milk and half of the frozen orange sections.
Blend until smooth. Add the remaining oranges and continue blending.
Add the sweetener of your choice (honey, powdered sugar, maple syrup) and vanilla extract.
Blend.
Pour into a freezer safe container and freeze until solid.
When ready to serve, let it sit out for a few minutes to make it easier to scoop. Enjoy!
Makes approx. 6 servings 275 calories.

Quinoa Shrimp Salad

Quinoa Shrimp Salad

6 or 8 lg shrimp
season with chili powder, paprika, salt, pepper1150264_10201604809259943_1417324307_n
1 tbls olive oil,
1 clove garlic

sautee shrimp and garlic in oil

1/2 cup cooked quinoa
1/4 diced red peper
diced green onion
1/4 avocado
fresh cilantro
lemon

fancy green salad/spinach mix, (or any salad you like)
finely diced garlic, salt, olive oil and balsamic vinegar dressing
toss green salad, assemble quinoa, place on top of salad, top with shrimp

**** substitute 3 oz chicken breast in place of shrimp

ENJOY

Italian Tomato Salad

Italian Tomato Salad

2 or 3 nice red tomatoes (or more)IMG_8944

2 cloves garlic finely minced

very thinly shaved sweet onion

2 tsps dried oregano (or more)

parsley for garnish (optional)

drizzle of EVOO (2 or 3 tbls)

salt

Slice tomatoes in wedges

add all ingredients and toss to mix

set aside for at least an hour before eating

 

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BREAKFAST OPTIONS:

#1: Power Wrap

Cooking spray

2 egg + 1 egg whites – beaten

1/2 tomato, sliced

  2 C. Wilted spinach

  1 Ezekiel tortilla (Look in health food freezer section)

Directions: Lightly spray a non-stick skillet and heat over medium heat. Warm the tortilla. Lightly spray the pan again, add beaten eggs and scramble.  Once cooked, remove and add spinach to hot pan to lightly wilt. Add to the tortilla with sliced tomato. Roll up and enjoy. **You can eat with a piece of Ezekiel toast.

#2: Oatmeal

1 c. old fashioned oatmeal (no sugar added)

7 walnuts

1 diced apple

½ C. Almond milk

  1 tbls pure maple syrup

Directions: Prepare oatmeal as directed on the package. Add milk, apple and walnuts. *Drizzle maple syrup or 1 tbls honey (optional)

3#: Toast with fruit

1 pc. Raisin Ezekiel bread

1 tbls peanut or almond butter

1 cup cantaloupe or seasonal fruit

#4: Cottage cheese (I know I said no dairy, but low fat cottage cheese is OK 🙂 )

  3/4 cup low fat cottage cheese

1 cup pineapple and strawberries, or seasonal fruit

SNACK OPTIONS

#1:  Veggies & Hummus

½ bell pepper (sliced)

½ cucumber (sliced)

  2 T. hummus for dipping

#2 One serving of Shakeology (any flavor)

1 cup water

½ C. Almond milk

½ avocado

ice

Blend!

****If you don’t have Shakeology, substitute for 1 serving of fruit (I like apples) with 15 – 20 raw almonds.

Snack #3

2 Tbsp. natural peanut (or almond) butter

2 celery sticks

Top with 15 raisins.

Snack 4

1 cup plain Greek yogurt. (I like Australian yogurt)

fruit

Snack #5

15 almonds and 1 serving of fruit (try an orange!)

LUNCH OPTIONS:

#1 Tuna Salad

4 oz. water-packed tuna, drained

2 scallions – sliced

1/4 cup cottage cheese or 2 tbls (MEASURED 🙂 light or olive oil mayo

cherry tomatoes

2 cups mixed greens (spinach, arugula, chard, kale, etc)

Salad dressing 1 TBSP *EVOO, squeeze lemon, or red wine vinegar, salt and pepper to taste.

Directions: In a bowl, mix tuna, scallions, cottage cheese, or mayo. Dress salad and tomatoes, Spoon over tuna over salad.

#2 Lunch: Egg salad Wrap

3 hard-boiled eggs, yolk removed from two

1/4 cup of low-fat cottage cheese

Ezekiel tortilla (or whole wheat)

1 Tbsp. Dijon mustard

1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, and 1 sliced Roma tomato.

#3 Lunch: Turkey Avocado Roll-Up

4 oz turkey breast (look for no-nitrate, no-preservative meat)

1 Ezekiel tortillas – (in most stores, health food, freezer section)

  tomato diced

1/4 avocado sliced

1 cup fresh spinach

Directions: Spread tortilla with avocado. Place turkey, tomatoes and spinach on top. Roll up and enjoy!

#4 Deviled Eggs

3 hard boiled eggs halved (discard yolks)

tbls hummus

Green salad

Directions: fill each half with hummus, serve over a bed of greens with dressing. Dress salad with 2 tsp EVOO fresh very finely diced garlic, red wine vinegar.

DINNER OPTIONS

#1 Dinner: Chicken Quinoa

4 oz chicken breasts, grilled and diced

3/4 cup cooked quinoa

1/4 red pepper diced

1 scallion sliced

  1/2 avocado diced

  Fresh Cilantro (I like a lot of this stuff)

1/4 cups of black beans

1 lime

Directions: combine all ingredients except chicken, toss well, let sit for an hour or more to allow the flavors to blend. Salt and pepper to taste. Just before serving top with 4 oz grilled chicken. Serve over a bed of spinach or greens.

#2 Dinner: Burgers and Steamed Veggies

4 oz lean beef (or turkey) or veggie burger

Seasonings of choice (avoid salt)

1 tomato – sliced

4 leaves romaine lettuce

1 C each steamed veggies (broccoli, cauliflower, zucchini, carrots etc.) season with your choice of garlic, lawrys, lemon or salt and pepper.

Directions: Grill or cook on stove-top. Steam veggies. Serve burgers with

lettuce, tomato, onion (or veggie toppings of choice) and steamed veggies on the side.

#3 DINNER- Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli  ***

4 oz Chicken breast

1 tbls Dijon mustard

1 tbsp. Olive oil

1 tbsp. parsley flakes

Sea salt, to taste

2 cups broccoli

2 tbsp. Parmesan cheese

Garlic salt, to taste

Directions: Mix Dijon mustard with olive oil , add parsley flakes and salt. Coat chicken breast in the mustard mixture. Cook on a grill, or broil, for about 7 minutes on each side (or until  cooked, careful not to over cook). Steam frozen or fresh broccoli. Sautee 2 cloves very finely diced garlic, in 1 tbls olive oil. Coat broccoli top with Parmesan cheese.

#4 Dinner: Black Bean Burrito

1/2 cup black bean

1/2 c brown rice

1/2 Avocado

2 Ezekiel tortilla (or whole wheat tortilla)

4 tbls salsa

Green salad

Directions, divide beans, rice, avocado on two tortillas. Roll, and enjoy with salad.