Tuesday, January 10, 2012

Healthy Recipes/Menu - Week 2





deb's menu

5am
2 oz Bison Sirloin Steak in Crock Pot with Schultz Hot Sauce
3 Egg White Omelet
½ cup Spaghetti Squash
1 ½ cup Baked Green Beans

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
4 oz Baked Chicken with Debbie’s Seasoning and Schultz Hot Sauce
½ cup Spaghetti Squash
1 ½ cup Baked Green Beans


Recipies:
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.

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.

Whole oven baked chicken
1 5lb roasting chicken
Sea salt
Black pepper
2 lemons
4 cloves of garlic whole
2 1/2 tbsp Olive oil
1 large onion thinly sliced
1 cup chicken stock
Preheat oven 425. Remove giblets. Pat dry the chicken. Place cut up garlic and lemon inside the chicken. Brush the chicken with olive oil and sprinkle with sea salt and pepper. Tie the legs together and tuck the wings. Place in small roasting pan. Place onions in bowl and toss them with 1/2 tbsp olive oil and sea salt and pepper. Surround the chicken with onions. Pour the chicken stock onto the bottom of the roasting pan. Cook for an hour and 1 20 minutes then remove from oven and immediately cover with foil and let rest for 10 minutes.Remove all skin and all meat from the bone. Throw out the skin and store all the meat together.

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
Spicy Bison Omelet
8 strawberries

Snack
¼ cup Cinnamon Walnuts
8 strawberries

Lunch
Spicy Bison Meatloaf
Chili Sauce on top
2 cups Roast Brussel Sprouts
1 Cup Spaghetti Squash

Snack
1 scoop Chocolate Egg White Jay Rob Protein
1 tbsp Chocolate Raspberry Flax Oil
½ cup frozen Raspberries

Dinner
Pan Seared Tilapia
2 cups Roasted Broccoli
1 cup Balsamic Roasted Asparagus
Spicy Bison Omelets
4 oz Ground Bison
4 egg whites
Mix the bison and egg whites and make into an omelet. Top with Picante Sauce



Recipes:
Spicy Ground Bison
1 ½ lbs Ground Bison
¼ tsp Cayanne Pepper
1 jar chunky mild salsa
½ tsp garlic powder
½ tsp onion powder
½ tsp pepper
Cook ground bison, drain, combine additional ingredients and serve.

Spicy Bison Meatloaf
2lbs Ground Bison
½ cup diced onion
1 clove garlic minced
1 can diced tomatoes
½ tsp cayanee
1 egg white
¼ cup brown rice
¼ cup ground oats
½ jar mild salsa
½ jar organic valley chili sauce

Combine all ingredients except salsa and chili sauce in a large bowl.  Form a loaf.  Place on top of a cooling rack placed inside a foil lined sheet cake pan.  Make it about 2 to 3 inches in height.  Mix salsa and chili sauce to create a sauce for the top of the meatloaf.  Spread across the top.  Cook on 350 for 60 to 90 minutes until done in the middle.

Pan-Seared Ezekiel bread Crumb Encrusted Tilapia
5 pieces of Ezekiel bread
3lbs tilapia filets
Olive Oil
Salt and Pepper
1 ½ tsp paprika
1tbsp parsley
1 ½ tbsp dried minced onion
3 egg whites
Set 5 pieces of Ezekiel bread out over night. The next day crumble the bread onto a cookie sheet. I used a food processor to crumble it. Add 1 tsp salt and 1 tsp pepper, paprika, parsley and minced onion to the breadcrumb mixture and mix together. Bake the bread crumbs at 300 for 10 mins. Set aside to cool. Salt and pepper the tilapia then run it through the egg whites and cover it with the bread crumbs. Warm the skillet over medium heat with 2 to 3 tbsp olive oil in it. Drop the tilapia in the olive oil, there should be a sizzle. Cook for 4 to 8 minutes on each side. I just keep flipping it every 2 minutes for about 12 minutes. Let cool on a wire rack and pat out any extra oil with a paper towel.

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.

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

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.

Roasted Asparagus
Oven at 400, lay asparagus even on a sheet with salt and pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 ½ tbsp organic olive oil. Bake for 15 – 20 mins until it’s tender yet crisp.




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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