Thursday, February 16, 2012

Healthy Recipes

deb's menu

5am
4 oz bbq shredded chicken
3 cups baked green beans
1 cup spaghetti squash

9am
4 oz Bison Sirloin Steak in Crock Pot With Schultz Hot Sauce
½ cup Spaghetti Squash
1 ½ cup Baked Green Beans
  
1pm
6 egg white pancake
3 cups baked green beans
1 cup spaghetti squash

5pm
4 oz bbq shredded chicken
3 cups baked green beans
1 cup spaghetti squash


Recipes:

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!

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.

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 with Schultz sauce
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!



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
3 tbsp 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
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.
 
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!

 
sample menu

Breakfast
Pumpkin Pancake
1 tbsp almond butter
8 strawberries

Snack
1 scoop strawberry jay rob egg white protein
1 tbsp stawberry banana flax oil
8 strawberries blended

Lunch
4 oz hulkburger
2 cups roasted broccoli
2 tbsp quinoa on top of broccoli

Snack
1 no bake vanilla apricot protein bar 

Dinner
4 oz Lemon Tilapia
2 cups roasted brussel sprouts
1 cup sauteed red peppers

Recipes:

Pumpkin Pancake
6 organic egg whites
2 tbsp organic canned pumpkin
1 tbsp cinnamon
2 packets Stevia
1 tsp organic alcohol-free vanilla
Combine all ingredients in a blender and blend on medium for 30-45 seconds. Mixture should be frothy like batter. Heat a skillet and spray olive oil non-stick cooking spray on top. Pour egg white mixture into pan and cook on medium for 1 minute or until top is hard. Flip and cook an additional minute.

Hulkburger
4lbs ground bison
1 bottle organic ketchup (made with agave)
1 bottle minced onion

Sauce:
½ bottle organic ketchup
1 bottle minced onion
1 tbsp garlic powder
1 tsp cayenne
1 tbsp dry mustard
2 packets Stevia
1 tbsp apple cider vinegar

Preheat the oven to 400. On a flat surface, spread the bison flat and mix in ketchup and minced onion. Form even 6oz patties and place on a drying rack. Mix all of the ingredients together for the sauce in a large bowl and spoon on top of each burger. Line the bottom of the oven rack with foil and place the burgers on the cooling rack in the oven. Bake on 400 for 40 minutes. If you like them more done like a meatloaf turn off oven and let them sit for another 20-30 minutes. Remove the burgers from the oven and let cool. Place each in a container for meals throughout the day. Cooking them this way allows the fat to drain easily and makes clean up a breeze! 

Roasted Broccoli
3lbs of Fresh Organic Broccoli
Sea Salt and Pepper to taste
3 tbsp 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.

Vanilla Apricot Protein Bar
2 cups quick cook oats
1/2 cup natural almond butter
4 scoops vanilla Jay Robb egg white protein powder
1 tbsp ground flaxseed
1/2 cup water
1 tbsp agave
2 packets Stevia
1 cup unsweetened dried apricots
1 tsp alcohol-free vanilla
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 garlic tilapia
Foil line a roasting pan.  Season 6 tilapia fillets’ with sea salt, pepper, garlic powder and onion powder evenly.  Add a dash of cayenne on top.  Thin slice lemons and lay 2 slices on top of each tilapia filet.  Cook uncovered at 350 for 20 minutes.  Then cover with foil and cook for 15 more. 
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.







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