RECIPES

BREAKFAST IDEAS

PROTEIN SHAKE
  • 12 ounces unsweetened chocolate almond milk
  • 1 scoop Sun Warrior protein powder
  • ½ small or 1/3 large banana
  • 1-2 tablespoon peanut butter powder
  • Ice
  • Blend and drink
SPINACH & TOMATO SCRAMBLE
  • 2 large egg
  • 1 pinch sea salt
  • 1 pinch ground black pepper
  • 1 tsp. extra-virgin olive oil
  • 1⁄2 cup chopped tomatoes
  • 1 TBSP finely chopped fresh flat-leaf parsley or 1 tsp dried parsley)
  • 1 cup of spinach
  • Whisk eggs, salt, and pepper in medium bowl. Heat oil
  • in medium nonstick skillet over medium-low heat. Add
  • egg mixture and cook slowly, stirring frequently until
  • eggs are almost set. Stir in tomatoes, spinach and
  • parsley. Cook for 1 minute. Makes 1 serving
  • Egg scramble: Choice of two or three veggies, two eggs, and toppings
  • Veggie ideas: Spinach, zucchini, onion, mushrooms, or bell peppers
  • Topping ideas: tomatoes, avocado, basil, cilantro, salt & pepper
QUICHE DELIGHT

Makes 4 servings

  • 4 egg whltes and 2 whole eggs
  • 1/2 medium onion sliced
  • 1/4 cup zucchini, grated
  • 1/4 cup broccoli, chopped
  • 1 cup spinach
  • Preheat oven to 350. Lightly rub a quiche or pie pan with oil. Combine all ingredients and bake for 25 minutes or until set

LUNCH IDEAS

ASPARAGUS SOUP

(4 servings)

  • 2 1/2 lbs. asparagus cut in 2” pieces
  • 2 large leeks, dark ends discarded
  • 2 tbsp. olive oil
  • 2-3 cups veg or chicken broth
  • 1 tbsp. fresh basil
  • 1 clove garlic, minced or pressed
  • sea salt and pepper to taste
  • Sautee half the asparagus and leeks until tender then blend with garlic, basil and 2 cups broth until smooth.   Add the remaining veggies and add more broth if too thick.
CHICKEN SPINACH SALAD/SALAD IN A JAR
  • Use Left-over sautéed chicken from Dinner if you have it.
  • Slice over a bed of fresh spinach.
  • Add cucumber, tomato, onion, and peppers.
  • Dress with a mixture of 1/2 Tbsp Olive Oil and 1 ½ Tbsp Balsamic vinaigrette
TURKEY AVOCADO WRAP
  • Whole wheat, Carb Balance, Fajita-sized tortilla
  • 4 ounces sliced
  • Lettuce for greens
  • Onion, cucumber, and tomato
  • 1 tablespoon avocado
    You can also wrap the sandwich in a red or iceberg lettuce leaf to cut back on non-carb days.

DINNER IDEAS

SPIRALIZED ZUCCHINI

Saute “noodles” for 3-5 minutes or until crisp tender in 1-2 tablespoons of olive or coconut oil (depending on how much zucchini you are using) with salt and garlic to taste. If eating these as a side dish, squeeze a little fresh lemon over before serving.

SPAGHETTI SAUCE

Ingredients

  • 1 red onion, diced
  • 1 l- 2 green zucchini, diced
  • 1- 2 yellow zucchini, diced
  • 2-3 carrots, diced
  • 1 8-oz package mushrooms
  • 2 15-oz cans tomato sauce
  • 1 large can marinara sauce
  • 1 6-oz can tomato paste
  • 1 28-oz can Marzano tomatoes
  • 4 cloves garlc
  • 1 Tablespoon each dried oregano and basil
  • Salt and pepper to taste
  • Saute onion 5-10 minutes until tender. Add zucchinis and carrots and saute 5 minutes. Add mushrooms and sauté 5 minutes. Add remaining ingredients and simmer 15-30 minutes
  • I serve this with turkey meatballs (2), or spiraled zucchini with 4 ounces chicken breast, or spaghetti squash
AWESOME TURKEY CHILI

Serves 10

Ingredients

  • 1T extra virgin olive oil
  • 2 large onions, chopped
  • 4 large garlic cloves, minced
  • 2 lbs. ground turkey breast
  • ¼ cup chili powder
  • 1T ground cumin
  • 2 t dried oregano
  • 2 t unsweetened cocoa powder
  • ½ t cayenne powder
  • Salt and pepper to taste
  • 2 15-oz cans diced tomatoes, undrained
  • 2 T tomato paste
  • 2 15-oz cans pinto or kidney beans, drained and rinsed
  • 1/3 c chicken broth
  • 1 bay leaf

Directions
Heat oil on medium heat and cook onions for 5 minutes, stirring occasionally. Add garlic and saute 45 seconds and transfer onion and garlic to a bowl

Increase heat to medium high and cook ground turkey until lightly browned.

Place onion mixture and cooked turkey in a slow cooker and add the remaining ingredients. Cook on low for 6-8 hours. Remove bay leaf before serving.

Per serving – 280 calories; 10g fat, 22g carbohydrates, 34g protein

CHICKEN BRUSCHETTA

Makes 2 servings

  • 1 large, skinless chicken breast, pounded to ½ inch
  • 1tsp. onion powder
  • 1 tsp. Chili powder
  • 1 Plum tomato, diced
  • 2 TBSP Fresh basil, thinly sliced
  • 1 tsp. Garlic, minced
  • 1 tsp. Olive oil
  • 2 cups Steamed green beans
  • Salt and pepper to taste
    Season Chicken with onion powder and chili powder,
    and grill or broil until done, about 4 to 5 minutes per
    side. To make bruschetta, combine tomatoes, basil, and
    minced garlic and season with salt and pepper to taste.
    Top chicken with the bruschetta and serve with
    steamed green beans or other vegetable.
GROUND TURKEY MEDLEY

Makes 6-8 servings

  • 1 lb ground turkey breast
  • 1 chopped red onion
  • 2 chopped green zucchini
  • 2 chopped yellow zucchini
  • 1 lb green beans
  • 1 8 oz package mushrooms sliced
  • 1 16 oz can tomato sauce
  • 1 28 oz can San Marzano tomatoes
  • 3 cloves pressed garlic
  • Cilantro
  • Salt and pepper to taste
  • 3 tablespoons olive oil

Directions:

Blanch green beans for 3 minutes and plunge into cold water to stop cooking then cut into halves or thirds

Put 2 tablespoons olive oil in a pan and sauté onions 5 minutes. Add both zucchini and mushrooms sauté until beginning to soften. Take vegetables out of the pan and add 1 tablespoon olive oil and ground turkey breast. Cook, breaking up meat, until cooked through. Add vegetables and remainder of ingredients. Simmer 15 minutes or until flavors meld to taste.

You can add broccoli or any other low carb vegetable and any other spices to taste.

BOLOGNESE SAUCE

Servings: 4

  • 3 green zucchini
  • 3 yellow zucchini
  • 2 tablespoons coconut or olive oil, separated
  • 1 red onion, diced
  • 1 carrot, finely diced
  • 2 cloves minced garlic
  • 1/2 lb ground 5% lean ground beef
  • 1/2 lb ground turkey breast
  • 1 32-ounce can San Marzano or other good quality whole tomatoes
  • 1 15-ounce can tomato sauce
  • 1 small can tomato paste
  • Parmesan cheese
  • Sea salt and black pepper to taste

Preparation

  • In a large skillet over medium-high heat, melt 1 tablespoon of oil, and sauté the onions and carrots until they become translucent, 5-10 minutes.
  • Add the garlic and cook for an additional minute – be careful not to let the garlic brown
  • Add the ground beef and turkey and cook until browned through, breaking into small pieces. Once the meat is done, add the tomatoes, tomato sauce, tomato paste, salt and pepper to tast, and splash of red wine (optional), and simmer over low heat for 20-30 minutes or until the sauce is well combined
  • Peel the green zucchini then spiralize all zucchinis.
  • Place them in a colander, sprinkle with sea salt, and let them rest 10 minutes
  • Heat 1 tablespoon of the oil in a large pan and sauté the zucchini noodles (noodles) for 3 minutes
  • Remove from the pan into a bowl and set aside until sauce is finished
  • Serve over noodles with a sprinkling of Parmesan cheese.
BALSAMIC SIRLOIN STEAK WITH SAUTÉED SPINACH AND FAUX MASHED POTATOES

Makes 2 servings

  • 6 oz. sirloin Steak
  • 2 TBSP Balsamic Vinegar
  • 1 tsp. Olive Oil
  • 2 tsp. Dried Rosemary, minced
  • 2 cups Spinach leaves, washed
  • 2 cups cauliflower Florets, steamed until soft Nonstick
    cooking spray
  • In a zip-top bag, combine the vinegar, oil, and
    rosemary; add the flank steak into the bag and marinate
    for 30 to 60 minutes. Then cook steak on a grill or I a
    broiler for about 5 minutes on each side.
  • Meanwhile, heat a nonstick skillet coated with nonstick cooking
    spray over medium heat, and add spinach leaves;
  • Season with salt and pepper and sauté for 3 to 5
    minutes.
  • Lastly, place steamed cauliflower in a blender
    or food processor until smooth and then heat in the
    microwave.

Serves one

COUNTRY-STYLE PORK CHOPS WITH SAUTÉED SPINACH

Makes 2 servings

  • 6-oz Center-cut lean, boneless pork chop
  • 1 tsp. Lemon pepper
  • 2 TBSP Shallots, chopped
  • 1 TBSP Country-style mustard
  • 2 TBSP Chicken broth
  • 2 TBSP water
  • 2 cups Fresh spinach leaves 4 cherry tomatoes, halved
  • Salt to taste
  • Season pork chop with salt and lemon pepper, and sear
    in a skillet coated with nonstick spray, for about 5
    minute on each side or until there is no pink in the
    middle.
  • Remove chop from pan onto a plate. In the
    same pan, sauté the shallots for about 2 minutes, add
    mustard, chicken stock, and water.
  • Reduce until thickened, coating the back of a spoon.
  • Top the pork chop with the sauce. Then, sauté spinach and tomatoes
    until the spinach is wilted.
  • Plate the veggies and top with pork chops. Serves one.
HALIBUT WITH BROCCOLI

Makes 3-4 servings

  • 2-3 cups broccoli florets
  • 1/4 cup finely ground almonds (use blender to grind or
    use almond meal)
  • 2 tsp. minced fresh tarragon or basil
  • 1 tbsp. olive oil or coconut oil
  • 1 lb. halibut fillets
  • 1/2 cup chicken broth or fish stock
  • fresh or dried basil for garnish
  • ⅓ cup lemon juice
  • sea salt and pepper to taste
  • Steam broccoli until slightly tender, set aside. In a small bowl, mix herbs with ground almonds. Dip each halibut filet into almond mixture.
  • Heat oil in large skillet over medium heat and saute halibut for 4 minutes per side (depending on thickness).
  • Transfer to serving dish and cover with foil to keep warm. Add ½ cup of broth or stock to skillet and stir in broccoli to reheat.
  • Add lemon juice and season with salt and pepper. Spoon broccoli with juices on top of halibut
    and garnish with basil.
CHERRY TOMATO AND LEMON ROSEMARY SALMON

Makes 2 servings

  • 6 oz. Salmon filet
  • 8 Cherry tomatoes, halved
  • 2 TBSP fresh lemon juice
  • 1 tsp. lemon pepper
  • 1 tsp. chopped rosemary
  • 2 cups Kale, cleaned and torn
  • Sea salt and black pepper to taste
  • 2 tsp. Olive oil
  • Place salmon filet in baking dish, and season with lemon pepper, rosemary and fresh lemon juice.
  • Top with cherry tomatoes. Bake at 325 degrees until done, about 20 minutes.
  • Meanwhile, heat a nonstick skillet coated with olive oil over medium heat; add kale leaves and season with sea salt and pepper. Simmer until soft, about 6 minutes. Serves one.
BEEF AND BROCCOLI STIR FRY

Makes 4-5 servings

  • 1⁄4 cup tamari
  • 6 T water
  • 2 T tapioca starch
  • 1 lb top sirloin beef, fat trimmed, sliced into 1⁄2 inch
    pieces
  • 1 t coconut oil
  • 4 cups broccoli, chopped
  • 2 cloves garlic, chopped
  • 1 T fresh grated ginger
  • Combine tamari, 4 T water, 1 T tapioca and optional 1 thoney in small bowl, mixing well.
  • Combine remaining 1 T tapioca and 2 T water in large bowl, mix well, add beef; toss to coat.
  • Heat oil in a large skillet over medium heat.
  • Add beef and cook, stirring frequently for 2 minutes, or until cooked through; just barely pink.
  • Remove and add to a clean bowl Add broccoli, garlic, and ginger to the pan, stir frying for 2 minutes, add to the beef bowl.
  • Add tamari mix to the skillet and cook over medium heat, stirring constantly for 30 seconds or until thick.
  • Return beef and broccoli to the skillet and stir to coat
TURKEY CHILI

Makes 6 servings

  • 1 T olive oil
  • 1 pound ground turkey breast
  • 1 medium white onion
  • 1 medium green pepper
  • 3 cloves of garlic, finely chopped
  • 1 1/2 t cumin
  • 1 T chili powder
  • 1/2 t salt
  • 1/4 t cayenne pepper
  • 1 15oz can crushed tomatoes
  • Heat oil in saucepan over medium heat. Add turkey, onion, pepper and garlic. Cook, stirring occasionally for 10 minutes or until turkey is no longer pink.
  • Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute.
  • Add tomatoes and bring to a boil. Reduce heat to low and gently simmer, stirring occasionally for 15-20 minutes.
GARLIC LIME CHICKEN BREASTS

Makes 12 servings

  • 1 tsp salt
  • ¾ tsp pepper
  • ¼ tsp cayenne pepper
  • ¼ t sp garlic paprika
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp thyme
  • 6 boneless skinless chicken breasts (pounded evenly to desired thickness)
  • 2 Tbsp olive oil
  • ½ cup chicken broth
  • 4 Tbsp lime juice, freshly squeezed
  • Using a shallow pan,  mix together first 7 ingredients.
  • Roll chicken in spice mixture until coated on both sides.
  • In a skillet, heat oil over medium-high heat.
  • Saute chicken until golden brown on each side for about 5 minutes per side (more or less depending on thickness).
  • Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan.
  • Keep cooking until sauce has reduced slightly.
  • Add chicken back to the pan to thoroughly coat.
  • Great for leftovers the next day on a salad or in a wrap
GREEN BEANS WITH PECANS AND LEMON
  • 2 pounds green beans, trimmed, halved crosswise
  • 2 Tablespoons olive oil
  • 1/2 cup chopped pecans
  • 4 teaspoons grated lemon peel (yellow part only)

PREPARATION
Cook beans in large pot of boiling salted water until just tender, about 4 minutes. Drain. Transfer to bowl of ice water and cool. Drain and pat dry. (Can be prepared 1 day ahead. Cover and refrigerate.)

Melt olive oil in large deep skillet over medium heat. Add pecans; sauté until nuts are crisp and lightly browned, about 3 minutes. Add beans; toss to heat through, about 5 minutes. Mix in lemon peel; cook 1 minute.. Season with salt and pepper. Transfer to bowl.