Tuesday, January 17, 2012

Healthy Recipes/Menu - Week 3





deb's menu

5am
1 scoop vanilla jay rob egg white protein powder mixed with water and 1 tsp olive oil
11/2 cup Baked Green Beans
1 cup Speghetti Squash 


8am
4 oz Bison Sirloin Steak in Crock Pot With Schultz Hot Sauce
½ cup Spaghetti Squash
1 ½ cup Baked Green Beans

11am
4 oz Bison Sirloin Steak in Crock Pot With Schultz Hot Sauce
½ cup Spaghetti Squash
1 ½ cup Baked Green Beans

2pm
6 Egg White Omelet
½ cup Spaghetti Squash
1 ½ cup Baked Green Beans

5pm
4oz shredded bison
3 cups baked green beans 



Recipies: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.

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!

Baked Green Beans
3 bags frozen organic green beans
3 tbsp olive oil
½ tbsp pepper
 Microwave green beans to defrost and place on a roasting pan. Preheat the oven to 300 and spread seasoning and olive oil over green beans. Bake for 15 minutes and remove.

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




sample menu

Breakfast
2 scrambled organic omega eggs 

Snack
1 no bake chocolate cherry protein bar 

Lunch
5 oz Lemon Herb Balsamic Baked Chicken
1 1/2 cup roasted broccoli with
3 tbsp quinoa mixed on top

Snack
1 scoop chcocolate egg white protein
1 tbsp natural peanut butter
1/2 banana
Blended with 1 cup unsweetened almond milk


Dinner
6 oz Orange Herb Baked Salmon (new)
1 c up roasted brussel sprouts
2 cups mashed cauliflower

1 cup unsweetened almond milk
1/2 scoop Strawberry Jay Rob Egg White Protein



Recipes:
Chocolate Cherry Protein Bar
2 cups quick cook oats
1/2 cup natural almond butter
4 scoops chocolate Jay Robb egg white protein powder
1 tbsp ground flaxseed
1/2 cup water
1 tbsp agave
1 tsp alcohol-free vanilla
3 packets Stevia
1 cup chopped unsweetened dried cherries
Knead all ingredients in a large bowl. Line square baking pan with wax paper. Spread dough into pan using a spatula. Optional: Spread a thin layer of peanut butter on top of dough. Freeze for 30 minutes. Remove from freezer & cut into bars.

Lemon Herb Balsamic Baked Chicken
6 Bone In Chicken Breasts
2 tbsp Olive oil
2 tbsp Balsamic Vinegar
1 tsp thyme
1 tsp pepper
1 tbsp rosemary
1 tbsp sage
1 tsp garlic powder
2 lemons sliced

Lay chicken breasts on a wire rack setting inside a foil lined sheet cake pan.  Drizzle with olive oil, sprinkle herbs and seasoning evenly over each breast.  Drizzle balsamic vinegar over each breast.  Top with 2 lemon slices per breast.  Cook on 350 for 50 minutes.  Rest under foil for 10 minutes.

Roasted Broccoli
4 to 5 lbs 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!!!!!

Orange Herb Baked Salmon
5 6oz Salmon Filets
5 sheets of foil
2 tbsp Olive Oil
1 tsp thyme
1 tsp pepper
1 tbsp rosemary
1 tbsp fresh sage
1 tbsp garlic powder
1 orange sliced long ways to lay across salmon

Set each filet in center of each foil sheet.  Drizzle with olive oil over each filet.  Sprinkle all herbs and seasonings over each filet.  Lay a slice of orange on top of each filet.  Make a well secured foil pack for each filet.  Lay on top of the rack in oven or on top of a cooling rack lying in a foil lined sheet cake pan.  Cook on 350 for 18 minutes or until desired doneness.

Roasted Brussels Sprouts
Rinse and dry fresh brussel 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.

Mashed Cauliflower
3 bags frozen cauliflower
2 tbsp 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.




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
6 roasted baby carrots

Afternoon Snack:
1 Cinnamon Roll Larabar

Dinner:
 6oz agave salmon
2 cups roasted broccoli
2 tbsp brown rice sprinkled on top of broccoli
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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