Baked Salmon with Green Beans & Mushrooms

One of my favorite things to cook for dinner is baked salmon with green beans & mushrooms.  For this dish I baked wild-caught salmon with some coconut oil, pink Himalayan crystal salt, fresh rosemary, and chopped pecans. I baked it in a clear, glass casserole dish in a 350 degree oven until the salmon flaked with a fork. The green beans I sauteed in coconut oil on medium heat with button mushrooms, baby Portobello mushrooms, onion, rosemary, and garlic. I’ve served this dish to my daughter and friends and they love it. It is both Primal and Paleo.

Asian Beef Stir-Fry

Peppered steak strips with oriental-style vegetables and noodles.

Servings: 4

Preparation Time: 30 minutes

Ingredients:

4 portions spaghetti (about 8 oz uncooked)
4 portions lean steak (about 1 lb)
1/8 tsp crushed red pepper flakes
3 cloves garlic, minced
1 onion, sliced
4 celery stalks, sliced
1 head napa cabbage, shredded
½ cup lite soy sauce

Directions:

1. Prepare spaghetti according to its package directions; drain and set aside.
2. While the spaghetti is cooking, slice steak lengthwise into 2-inch strips. Cut crosswise into 1/8-inch-thick slices.
3. Lightly coat a large skillet or wok with cooking spray. Over medium-high heat, stir-fry red pepper flakes and garlic for 1 minute.
4. Add the steak strips to the skillet, stir-fry just until no longer pink, approximately 2 minutes. Remove the steak from skillet and set aside.
5. Lightly recoat the skillet with cooking spray. Stir-fry onion and celery until tender, approximately 5 minutes. Add cabbage and cook until crisp-tender, approximately 2 more minutes.
6. Return steak to the skillet. Add cooked spaghetti and lite soy sauce; mix gently and heat thoroughly.
7. Divide into 4 portions, serve and enjoy!

This recipe is from Transformation.com.

Quinoa Side Dish

Quinoa is a great alternative to rice - it's lighter, and cooks in about half the time.

Preparation time: 35 minutes

Servings: 4

Ingredients:

• 1 tablespoon butter
• 1 cup uncooked quinoa
• 2 cups vegetable broth
• 2 teaspoons chopped garlic
• 2 tablespoons chopped fresh parsley
• 1/2 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• 1 small onion, finely chopped
• 1 dash fresh lemon juice (optional)

Directions:

1. Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender.
2. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve. 

This recipe is from allrecipes.com.

 

Raw Mint-Chip Shamrock Shake

Ingredients  

• 1-2 Tbs cacao nibs (or chocolate chips)
• 1 frozen large banana (the more ripe, the better)  
• 1-2 drops peppermint extract (or handful of fresh mint leaves)  
• 1/4 cup frozen spinach (or opt for all-natural green food coloring, or just make a white mint shake)
• 2/3 cup non-dairy milk of choice (coconut, almond, hemp, etc.  Use more or less, depending on desired thickness.)

Optional Ideas & Add-ins

• cocoa powder 
• chocolate protein powder
• garnish with fresh mint leaves 
• 2-4 drops liquid stevia (Try the peppermint liquid stevia from Sweet Leaf)  
• a pinch of guar gum and xantham to make pudding (or just reduce milk)

Blend everything together and enjoy! 

I got this recipe from Rose Cole.

Ginger Bread Man Protein Shake

1 scoop vanilla protein powder
1 graham cracker
1/2 tsp cinnamon
1 capful vanilla extract
12oz water
4 ice cubes


Blend for 45 seconds.


I found this recipe on fatlossschool.com.

Lemon & Dill Chicken

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Preparation Time: 30 minutes
Servings: 4

Ingredients:

4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
Salt & freshly ground pepper, to taste

• 3 teaspoons extra-virgin olive oil, or canola oil, divided
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice

Directions:

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.

3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

This recipe is from EatingWell.com.

Sweet Potato & Apple Casserole

Ingredients:

4 large sweet potatoes, unpeeled and cut into chunks

1 apple, unpeeled and cut into chunks

½ tsp ground allspice

¾ tsp ground cinnamon

½ tsp ground nutmeg

¼ cup 100% maple syrup

¼ cup grassfed raw butter

¾ cup chopped pecans

Directions:

Place sweet potatoes in large saucepan and cover with water; bring to a boil and cook for 6 to 8 minutes or until tender.

Drain and transfer to a large mixing bowl. Add the apples, spices, maple syrup and butter and mix well.

Spread the mixture evenly into an 11X7 glass baking dish. Top with the chopped pecans and bake uncovered at 350 for 30 to 35 minutes.

Yield: 6 servings

This recipe is from the November 2011 issue of Natural Muscle Magazine.

Strawberry Cheesecake

Sliced strawberries over protein-enriched cheesecake in a graham cracker crust

Servings: 8

Preparation Time: 3 hours

Ingredients:

1 cup low-fat cottage cheese

1 Tbsp vanilla extract

3 Tbsp Splenda granular

12 oz fat-free cream cheese, softened at room temperature

1 cup egg substitute

1 Ready Crust reduced-fat graham cracker crust

½ cup fat-free sour cream

2 tsp sugar substitute

1 cup fresh strawberries, sliced

Directions:

1.       

Preheat oven to 350 degrees.

2.       Spoon cottage cheese into blender and blend until smooth, about 30 seconds. Add vanilla extract and Splenda; blend for about 15 more seconds.

3.       Add the softened cream cheese and blend for about 30 seconds, scraping down the sides as needed. While blending, gradually add the egg substitute and continue to blend until smooth, about 45 seconds.

4.       Pour cheese filling into Ready Crust and bake until set, about 35 minutes.

5.       Remove cheesecake from oven and cool for about 15 minutes. Then cover and refrigerate for at least 2 hours.

6.       Prior to serving, in a small mixing bowl, combine sour cream and sugar substitute.

Slice cheesecake into 8 portions, top with sliced strawberries and sour cream. Serve and enjoy!

From Bill Phillips' Eating for Life.

Homestyle Turkey Meatloaf with Mashed Potatoes and Green Beans

Comfort Food Done Right - The Healthy Way

Servings: 6

Preparation Time: 90 minutes

Ingredients:

1-1/2 lbs. lean ground turkey

1 medium onion, chopped

4 egg whites

1 cup salsa

3/4 cup old-fashioned oats, uncooked

1 pkg. Knorr Vegetable Soup Mix

1/4 tsp. ground black pepper

1/2 cup ketchup

6 portions red potatoes

2 lbs. green beans

3/4 cup skim milk

2 T Butter Buds

Directions:

1.     Preheat oven to 350 degrees.

2.     In a large mixing bowl combine ground turkey, onion, egg whites, salsa, oats, soup mix and black pepper. Press mixture into a 9 x 5 loaf pan and spread ketchup over the top. Bake in a pre-heated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes.

3.     Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into 1" chunks. Place in a large saucepan and cover with cold water; bring to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes.

4.     Cut stems off green beans and place in a large saucepan with 1" of water in the bottom. Heat to boiling over high heat; reduce heat and simmer uncovered for 6-8 minutes or until crisp-tender. Drain.

5.     Remove meatloaf from oven and let sit for 5 minutes before slicing.

 

 6.     Drain potatoes, mash with 3/4 cup skim milk and add Butter Buds. Mash vigorously until  potatoes are light and fluffy. Add salt and pepper to taste. 

 7. Place a portion of meatloaf and mashed potatoes along with about a cup of green beans on each plate. Serve and enjoy!

This recipe is from Bill Phillip' Eating for Life.

Fortified French Toast

Protein-enriched French toast with vanilla, cinnamon, and warm maple syrup.

Servings: 1

Preparation Time: 10 minutes

Ingredients:

3 Tbsp vanilla Right® Light or vanilla protein powder (whey or soy)

½ cup egg substitute

¼ tsp ground cinnamon

2 slices whole-wheat bread

¼ cup sugar-free maple syrup

Directions:

1.     Lightly coat a large nonstick skillet or griddle with butter-flavored cooking spray and place over medium heat.

2.     Place Right® Light or vanilla protein powder in a pie plate and slowly pour in egg substitute while stirring with a fork until smooth. (The batter will be thick.) Sprinkle cinnamon on top of the batter.

3.     Dip one piece of bread in the batter and let it soak up the egg mixture for 10 seconds. Carefully turn the bread over to coat the other side. Repeat with second piece of bread.

4.     Place batter-soaked bread in the skillet and spoon any remaining batter on top. Cook 2 to 3 minutes on each side or until golden brown. Then place on a small plate.

5.     While French toast is cooking, microwave maple syrup until warm, about 20 seconds.

6.     Pour warm maple syrup over French toast, serve and enjoy!

This recipe is from Bill Phillips' Eating for Life.

Chicken Pita Pizza

Homemade pizza for one topped with chicken, bell peppers, zucchini and melted mozzarella

Servings: 1

Preparation Time: 15 minutes

Ingredients:

1 whole-wheat pita

¼ cup low-fat pizza sauce

1 portion cooked chicken breast, sliced

¼ red bell pepper, sliced

¼ yellow bell pepper, sliced

¼ small zucchini sliced

1/4 reduced-fat mozzarella cheese, shredded

Directions:

1. Preheat oven to 425 degrees.

2. Place the pita on a baking sheet. Spoon pizza sauce evenly over the pita. Top with the sliced cooked chicken, bell peppers, zucchini and mozzarella cheese.

3. Bake for about 10-12 minutes or until the cheese is melted and the pizza is heated through.

4. Slice, serve and enjoy!

Pumpkin Hummus

Servings: 8

Ingredients:

1-1/2 pound fresh pumpkin

8 ounces prepared hummus

olive oil cooking spray

2 teaspoons powdered ginger

2 teaspoons sweet paprika

1/2 teaspoon salt

·     1/2 cup fresh herbs, chopped (oregano, thyme, marjoram, rosemary, basil, etc)

Directions: 

Start with prepared hummus and preheat the oven to 180 degrees. Peel and slice pumpkin. Pre-cook the pumpkin slices for 10 minutes in the microwave with a dash of water in a covered bowl. Give your baking sheet a spritz of oil then lay the pumpkin slices on the baking tray and give them a spritz of oil. (Note that you can drizzle on regular olive oil if you prefer but a cooking spray allows you to minimize additional fat – and the tahini in the hummus is already providing fat in this dish). Sprinkle with paprika, ginger, mixed green herbs, and salt. Bake until nice and soft. It will take about 40 minutes. Let the pumpkin cool and then mash. Mix in the hummus and add more herbs and spices if you like. Serve as a dip with fresh crispy vegetables, pita chips or warm pita bread. I use Triscuits when snacking on hummus.

Iced Chai

Delicious blend of black tea, soy milk, honey, ginger and spices with added protein

Servings: 1

Preparation Time: 3 minutes

Ingredients:

1/2 cup cold vanilla soy milk

1/2 cup chai tea concentrate

1 scoop (about 24 grams of protein)

   natural-flavor protein (whey or soy)

1 cup crushed ice

Directions:

1. Place soy milk, chai tea concentrate and protein powder in blender. Blend on medium speed until smooth and slightly frothy, about 30 seconds.

2.Place ice cubes in a tall glass. Pour chai tea blend over ice. Serve and enjoy!

This recipe comes from Bill Phillips' Eating for Life. I love chai tea and this recipe makes a refreshing treat after a long workout and provides the needed protein for recovery.