Tuesday, January 24, 2012

Healthy Recipes/Menu - Week 4





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
1 sweet potato pancake
1 tbsp almond butter on top

Snack
3 oz shredded bbq chicken
1 cup roasted broccoli

Lunch
1 bowl Shredded Bison Chili

Snack
8 strawberries sliced topped with vanilla protein cake batter

Dinner
4 oz Bison Grilled Flank Steak
On top of Greek Salad




Recipes:

Sweet Potato Pancake
1 small sweet potato
6 egg whites
Cinnamon/Stevia to taste
Bake the sweet potato on a foil-lined cookie sheet for 90 minutes at 400. Remove the skin and mash the sweet potato in a large bowl. Combine with 6 egg whites and cinnamon/Stevia to taste. Whisk together, spray a skillet with olive oil, and cook on medium-low heat until done on one side. Cook on other side for 1 minute and let cool.
***Recipe courtesy of NizmaiProFitness

Shredded BBQ Chicken
7 boneless, skinless chicken breast
Water or chicken stock
1 Bottle Bone Sucking Sauce (Found at Whole Foods)

Put breasts in crock pot and fill crockpot with water or chicken broth to the top.  Cook on low for 6 hours.  Drain all liquid and shred chicken with fork.  Add 1 bottle of Bone Suckin’ Sauce to the shredded chicken and mix!

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!!!!!

Bison Chili
2lbs shredded bison sirloin crock pot steak(Recipe after this one)
1 large onion
 2 cups chopped celery
1 red pepper
1 green pepper
2 cans (no salt added) chopped tomatoes
2 tbsp tomato paste
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp black pepper
1 tsp salt
1 tsp cayenne pepper
5 tbsp chili powder

Cook ground bison, onion, celery, red pepper, and green pepper. Drain fat. Add 2 cans no salt added chopped tomatoes with juice, 2tbsp tomato paste, 1 can no salt added tomato sauce and water if necessary if too thick.mix in 1tbsp garlic powder, onion powder, black pepper and 1tsp salt and cayenne pepper. Also add 5 tbsp of Chili powder. You can add less or more per your taste. Cook on low to medium for 30 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 Sirloin is available at Whole Foods as well. YUM!

Vanilla Cake Batter Drizzle
 1 scoop vanilla Jay Rob Protein
1 tsp almond butter
1/2 tsp cinnamon
1 put steevia
1 drop alcohol free vanilla(whole foods)
2 to 4 tbsp unsweetened almond milk

Combine all ingredients and whisk together until combined into a drizzle.  Pour over fruit. Enjoy!

Bison Flank Steak
4lbs bison flank steak
Olive oil
Sea salt and pepper to taste

Rub a large flank steak with olive oil, sea salt and pepper.  Olive oil a grill pan and cook on med to high heat for 4 minutes on each side.  Take off heat and cover pan with foil for 5 to 10 minutes to preserve juices.  Use a serrated knife and cut thin slices into 5oz servings.

Greek Salad
1 large tub of mixed greens
2 hot house cucumbers chopped
2 tomatoes chopped
1 small red onion chopped
3 pepper chilies chopped
1tsp dried oregano
1 glove garlic minced
1/4 cup olive oil
1 lemon juiced
1/2 tsp pepper

Combine all vegetables in a large bowl.  Whisk together remaining ingredients and top on to salad and mix together. 




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!

No comments:

Post a Comment