Tuesday, January 3, 2012

Healthy Recipes/Menu - Week 1





deb's menu

5am
6 egg white pancake
2 cups baked green beans
8 strawberries

8am 
5 oz bison sirloin steak steak shredded
With schultz hot sauce on top
2 cups baked green beans

11am
5 oz grilled Debbie’s seasoning chicken
2 cups baked green beans

2pm
6 egg white pancake
2 cups baked green beans

5pm
5 oz Debbie’s seasoning grilled chicken
1 cup baked green beans
1 cup spaghetti squash

Debbie’s Seasoning:
Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp. black pepper, 1 tbsp. sea salt.  Shake on anything.  Tastes great.

Debbie’s seasoned chicken
Lay 6 boneless skinless chicken breasts in a baking pan. Brush with olive oil on both sides and season with Debbie’s seasoning on both sides. Top the top with oregano. Cook at 350 for 40 minutes. Cover with foil and rest for 10 minutes

Bison Crock Pot Sirloin
Season 3lbs of bison sirloin with Debbie’s Seasoning.  Set inside of a tall not wide crock pot.  Top with 3 tbsp of schultz hot sauce.  Cook on low for 8 hours.  Drain the liquid and shred the meat.  Tastes great with more hot sauce on top when you eat.  Schultz hot sauce is available at Whole Foods.  Bison Siroloin is available at Whole Foods as well. YUM!

Spaghetti Squash
1 large spaghetti squash
Organic olive oil
Microwave the squash for 2 minutes. Remove and cut in half with a large, sturdy kitchen knife. Preheat oven to 400. Drizzle olive oil over squash and lay face down on a cookie sheet. Roast for 40 minutes, remove and shred with a fork while still warm.






deb's family dinner
(christmas dinner)


Bison Beef Tenderloin
3lb Bison Tenderloin
3 cloves
Garlic
2 tbsp Olive Oil
Salt and pepper.

Put cloves of garlic into garlic press and make into a paste.  Brush roast with olive oil. Spread garlic evenly around the roast and salt and pepper. Lay in a pre oiled shallow baking dish.  I use a sheet cake pan. Cook on 425 for 15 minutes and reduce heat to 350 and cook for an additional 25 minutes for medium doneness.  Let rest covered lightly in foil for 20 minutes before slicing.

Sage and Rosemary Roasted Turkey
2 Onions
1 bunch of Celery Chicken or vegetable stock
1 tbsp sage
1 tbsp rosemary
1tsp thyme
 1tsp pepper
1 tbsp minced garlic
2 tsp lemon juice
2 tbsp olive oil
Rough chop 2 whole white onions and 1 bunch of celery. Lay in the bottom of a roasting pan.  Fill the half way with low sodium chicken or vegetable stock.  Whisk together spices and rub all over the turkey on top and under the turkey skin.  Cook on 325 for 2 hours or until desired doneness depending on size of the breast.  Cover with foil and let rest for 10 minutes after you removed from the oven.  Slice into thin breast strips and remove skin.  Pour broth and veggies over the top of the platter.  Serve with 1/4 cup fresh cranberry sauce.

Bbq Bison Sirloin Steak
Shredded
4lbs Bison Sirloin Steak
1 tbsp Garlic Powder
1 tbsp Onion Powder
1/2 tsp pepper
1/2 tsp cayenne
2 tbsp Schultz hot sauce
1 bottle Bone Sucking Sauce
Season meat and lay in crock pot.  Top with hot sauce.  Cook on low for 6 to 8 hours in its own juices until it forks apart.  Drain juices and shred meat immediately.   Add 1 bottle bone sucking sauce to the meat. Enjoy!  Great served on top of spaghetti squash.

Baked Green Beans with Roasted Onions
6 bags Columbia River steam in bad whole green beans
3 tbsp olive oil
2 whole red onion
1 tbsp balsamic vinegar
1 tbsp pepper
Microwave bags for 30 minutes.  Spread evenly on foil lined baking sheet.  Toss in 2tbsp olive oil and 1/2 tbsp pepper.  Bake for 40 minutes on 350. Rough thick chop red onion.  Spread evenly on foil lined baking sheet. Spread evenly 1 tbsp olive oil and 1/2 tbsp pepper and 1tbsp olive oil.  Roast on 350 for 45 minutes to an hour.  Separate layers of the onion and serve with each serving of green beans. Also great on top of tenderloin roast.

Roasted Broccoli
4 to 5lbs broccoli
Good organic olive oil
4 Cloves garlic thinly sliced
1 ½ tsp salt
½ tsp pepper
2 tsp grated organic lemon zest
2tbsp fresh organic lemon juice
1 tsp onion powder
Oven at 425, foil a sheet cake pan, in single layer toss garlic on broccoli and drip zee with olive oil, sprinkle with salt and pepper and onion powder. Roast for 20 to 25 mins until crisp tender and some tips are browned. Immediately add zest, juice and 1 ½ tbsp olive oil and toss. Oh this makes broccoli taste like candy!!!!!

Roasted Carrots
30 Organic Whole carrots
3 tbsp Olive Oil
Sea Salt and Pepper to taste
Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with steevia, salt, pepper and olive oil. Roast in a 425 oven for 40-50 minutes.

Cranberry Sauce 
Place two bags of frozen or fresh organic cranberries in a sauce pan on medium heat with 3/4 cup water and 1/2 cup agave and 2 packets of steevia.Let boil until cranberries pop and then stir over low heat for 5 to 10 minutes until thick.  Serve with turkey.

Roasted Brussels sprouts
Rinse and dry fresh Brussels sprouts. Lay on a foil lined baking sheet.  Roll in olive oil, sea salt and pepper.  Cook at 350 for 35 minutes or until desired doneness.
Toasted Walnuts and Baked Cherries
2 bags frozen cherries
1 bag chopped walnuts
1/2 tsp cinnamon
2 packetssteevia
1/2 tsp agave
Thaw and warm cherries.  Set aside.  Toss cinnamon, steevia, agave and walnuts in a Ziploc.  Agave helps cinnamon and steevia to stick to walnuts.  Toast in a skillet over medium to low heat for 5 to 8 minutes.  Stir or shake skillet often, at least every minute.  Spread over the top of the cherries.

Garlic and Celery Brown Rice
1 1/2 tbsp olive oil
2 ribs of celery finely chopped
2 cloves of garlic minced
2 bags steam in bag organic brown rice
1 tbsp parsley
Cook rice in bag in microwave.  Set aside.  Sauté garlic, olive oil and celery on low to medium heat.  Pour rice in large bowl.  Mix in oil mixture and parsley.  Great with roasted turkey or baked chicken.




bill's heart healthy menu

Breakfast:
3 egg whites scrambled
¾ scoop chocolate Jay Robb egg white protein
½ banana
¼ cup steel cut Irish oats
                                  
Mid-Morning Snack:
 15 walnuts

Lunch: 
 6 oz BBQ Shredded Chicken
1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:
1 Cinnamon Roll Larabar

Dinner:
 6oz agave salmon2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

 Recipes:
Shredded  Chicken
7 Boneless Skinless Breasts
Water or chicken stock
1 bottle Bone Sucking Sauce
Put breasts in crock post and fill with water or chicken broth to top.  Cook on low for 6 hours.  Strain liquid & shred with fork.  Add 1 bottle sauce to the chicken & mix.

Roasted Broccoli
3lbs of Fresh Organic Broccoli
Sea Salt and Pepper to taste
3tbsp Organic Olive Oil
Cut and wash Broccoli.  Pour out on a large sheet cake pan evenly in one layer.  Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.

Mashed Cauliflower
3 bags frozen cauliflower
2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing           
Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots
30 Organic Whole carrots
1 tbsp Olive Oil
Sea Salt and Pepper to taste
Peel carrots.  Slice on the diagonal into smaller even pieces.  Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil.   Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato
6 medium sweet potatoes
Cinnamon and Stevia to taste
1 tbsp agave
¼ cup almond milk
Preheat oven to 400. Wash sweet potatoes and lay on a cookie sheet. Bake for 90 minutes. Remove from oven and let cool. Peel off the skin and mash the sweet potatoes in a bowl. Add agave, almond milk, and more cinnamon and Stevia to taste. Blend with a hand mixer until smooth.

Agave Grilled Salmon
4 - 5 oz pieces of Salmon
Agave Nectar
Olive Oil
Brush about a tsp of Agave nectar on each side of the salmon.  Warm a grill pan with 1 tbsp olive oil, on medium heat place all four pieces of salmon on grill pan and there should be a sizzle. Cook on each side for 5 to 7 minutes.  Agave will caramelize and be so delicious you might die!

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