Saturday, March 17, 2012

Healthy Recipes





deb's menu

5am
4 oz BBQ Shredded Chicken
2 cups Baked Green Beans
1 cup Spaghetti Squash

10am
4 oz BBQ Shredded Chicken
2 cups Baked Green Beans
1 cup Spaghetti Squash
 
2pm
6 egg white pancake
2 cups Baked Green Beans
1 cup Spaghetti Squash

6pm
4 oz Bison Crock Pot Sirloin Steak
with Schultz Hot Sauce on Top
2 cups Baked Green Beans
1 cup Spaghetti Squash


Recipies:

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!



sample menu

Breakfast
1 sweet potato pancake

Snack
1 scoop Vanilla Jay Rob, Egg White Protein blended with 1 chopped pear, 1/2 tsp cinnamon, 1/2 packet steevia, 1 tbsp Natural Almond Butter

Lunch
4 oz Grilled Lamb Chop
2 cups Sauteed Spinach with 1/2 tsp olive oil
6 spears Roasted Asparagus

Snack
Strawberry no bake protein bar

Dinner
4 oz Mushroom and Onion Bison Roast
1 cup roasted broccoli
2 cups roasted brussell sprouts


Recipies: 

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


Grilled Lamb Chop
 Season 4 lamb chops with Debbie's seasoning and rub with a small amount of olive oil.  Heat your grill pan to medium to high heat.  Cook the Lamb Chops for 5 to 8 minutes on each side or until desired doneness.


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.

Strawberry Protein Bar
2 cups quick cook oats
1/2 cup natural almond butter
4 scoops strawberry Jay Robb egg white protein powder
1 tbsp ground flaxseed
1/2 cup water
1 tbsp agave
3 packets Stevia

1 cup unsweetened dried strawberries
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.



Mushroom and Onion Bison Roast
Rub a 3lb Bison Chuck Roast with Debbie's Seasoning.  Lay a whole sliced onion at the bottom of a crock pot with 1 cup and 1/2 of chopped mushrooms of choice.  Add 1 cup of water.  Brown the roast on each side in 1 tsp olive oil.  De-glaze the pan with Annies own Worcestershire sauce.  Set the roast on top of veggies, pour the remaining liquid on top of roast.  Cook on low for 6 hours.  Fork apart and check for doneness.  May need and additional hour. 



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!!!!!

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.





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:
6 oz 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
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!


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