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Tips & Recipes

Tips & Recipes

Healthy Recipes

Posted on October 15, 2015 at 12:00 AM

Black Bean chili


1 pound 99/1 ground turkey

2 cans of lime and jalapeno black beans

1 can of mexican style Rotel

Brown turkey.

Empty all contents of cans in pot to simmer.

Add browned ground turkey and let cook to desired temperature.



Zucchini Wedges


Wash and cut zucchini long ways into 8 pieces removing ends first.

Season with garlic, and pepper based seasonings

Place on flat grill pan (using olive oil based non stick spray) rotating each piece when lightly grilled to next side until all three side of zucchini are lightly grilled. Do not over-cook, should still have a crunchy texture.



Roasted red potatoes


Heat oven to 375

Cube cut red potatoes

Coat bottom of baking dish with olive oil

Place red potatoes in baking dish with overlap and season with garlic and pepper based seasonings

Place in oven uncovered and alllow to cook for about an hour or until middles are soft but outsides are crispy



Broccoli and Feta Omelet


1 cup chopped fresh broccoli (can add fresh chopped spinach as well)

4 to 6 egg whites

2 tablespoons of feta cheese

a little sprinkle of black pepper or cayenne pepper

add to pan all together and cook as desired.

eat with 1 slice of whole multi-grain toast with peanut butter



Dipped bananas


Melt dark chocolate

Slice banana into thick slices (about 1 inch each)

Dip banana slices into chocolate covering half of banana

Place in fridge or freezer (as desired) on wax paper until chocolate sets




Honey Grapefruit


chill red grapefruits in fridge.

Peel and separate 2 red grapefruits place in bowl

add 1 sliced banana

add 1 tablespoon of fresh chopped mint

add 1 tablespoon of honey and mix with the juice from grapefruits at bottom of bowl coating all fruit.



Quinoa salad (great for low energy days)


Cooked quinoa

Cooked black beans

Mexican style Rotel (drained and warmed slightly)

Diced fresh avocado

Mix all together and eat



Salmon bowls


Spiralize slice green zucchini and grill in pan with Bragg Liquid Aminos til hot.

Add 1 cup steamed chopped broccoli

Add cooked salmon cut into small pieces (can use chicken or shrimp as well)

(Bragg liquid aminos tastes very similar to teriyaki sauce and flavor is strongly absorbed)



Rice bowl


1 serving Minute-rice Brown rice

add 1 cut up grilled chicken breast

add 1 cup chopped broccoli

Mix together with a little Bragg liquid aminos (as desired)



Grilled Salmon topped with pineapple or mango salsa


Recipe is the same using either pineapple or mango. (mango has really great savory flavor)

1 ½ cup fresh cut pineapple or mango (depending on with one you want to make)

2 tablespoons chopped red onions

1 large finely diced fresh jalapeno (remove seeds if desired)

2 tablespoons lime juice

a pinch of cayenne powder

2 tablespoons of red bell pepper diced finely

pinch of salt.

2 tablespoons of fresh chopped cilantro

Mix all together in bowl.

Grill Salmon as desired and place on plate over a bed of fresh spinach.

top with salsa.



Greek Broccoli salad

1 large head of tightly pack broccoli (about 1¼ pounds), florets removed and sliced into small, bite-sized pieces

⅓ cup roughly chopped sun-dried tomatoes*

¼ cup chopped shallot or red onion

¼ cup crumbled feta cheese

¼ cup sliced almonds


¼ cup olive oil

2 tablespoons lemon juice

1 teaspoon honey or sugar free maple syrup or organic liquid agave

1 clove garlic, pressed or minced

½ teaspoon dried oregano


In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta and almonds.

In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well. For best flavor, let the salad rest for 30 minutes before serving (it's great right away, too!).



California Style Broccoli salad (my favorite)

2-3 broccoli crowns, just the florets, finely chopped (5-6 cups)

10 bacon slices, crisp-cooked and crumbled ( Can use turkey bacon)

1/3c red onion, diced

1/3c sunflower seeds

1/3c dried cranberries, chopped (golden raisins are equally good or green grapes)

1/2c low fat or fat free mayonnaise (I use the olive oil mayo)

2T apple cider vinegar

1 T organic liquid agave (always look for dark color on liguid, do not reccomend the nectar)

Sea salt and pepper

To a salad bowl, add broccoli, bacon, onion, seeds, and cranberries. In a small bowl, mix mayo, vinegar, and sugar. Pour dressing mixture over salad and toss to coat. Season with salt and pepper to taste. Cover and refrigerate until ready to serve (at least one hour).



Healthy Pancakes!


1 whole egg

2 egg whites

1 small ripe banana


Calorie Free/ sugar free Pancake Syrup



Mash the banana and crack the eggs in it, stirring until the mixture becomes somewhat homogenized.

Heat a greased griddle or frying pan on medium heat and pour about a 2.5-inch wide puddle of batter.

Delicately flip the pancake after about 25 seconds or when it browns. The recipe makes 3-4 small pancakes.





Categories: Healthy Recipes

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