Rock Bodies Recommended Recipes
Vinaigrette Salad dressing
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This salad dressing is nothing like your basic vinaigrette formula – but you’ll soon want to use it nearly every day. The classic vinaigrette is made with 3 parts oil to 1 part vinegar. As you can see, this version has no oil in it at all, making it extremely low in calories. But don’t worry – it’s very high in flavor. Once you’ve tried this I’m sure it’ll become your basic everyday staple for salad. And you can never eat too much salad!
Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried whole oregano
Pinches of rosemary and thyme
1/2 teaspoon dry mustard powder
1/2 teaspoon paprika
1/2 of a roasted red bell pepper
Combine all ingredients in a blender container. Blend to mix thoroughly.
Nutritional Information: Per serving: 8 calories, 0 g total fat (0 g sat), 0 mg cholesterol, 2 g carbohydrate, 0 g protein, 0 g fiber, 50 mg sodium, 8 Servings
Stuffed Potatoes
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As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.
Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 teaspoon salt
1 tablespoon olive oil
1-2 tablespoons rice milk or soy milk
2 tablespoons grated Parmesan cheese
Instructions:
Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.
Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.
Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.
Nutritional Information: Per serving: 136 calories, 4 g total fat (1 g sat), 2 mg cholesterol, 24 g carbohydrate, 5 g protein, 4 g fiber, 250 mg sodium, 6 Servings
Chillin’ Out Pasta Salad
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Ingredients:
2 cups (8 oz) medium shell pasta
1 cups (8 oz) plain nonfat yogurt
2 Tbsp spicy brown mustard
2 Tbsp salt-free herb seasoning
1 cup celery, chopped
1 cup green onion, sliced
1 lb small shrimp, cooked
3 cups (about 3 large) tomatoes, coarsely chopped
Preparation:
Cook pasta according to directions-but do not add salt to water. Drain and cool.
In large bowl, stir together yogurt, mustard, and herb seasoning.
Add pasta, celery, and green onion and mix well. Chill for at least 2 hours.
Just before serving, carefully stir in shrimp and tomatoes.
Yields: 12 servings Nutritional Information Per Serving: Calories: 140Fat: 1gSaturated Fat: less than 1gCholesterol: 60 mg Sodium: 135 mg Total Fiber: 1.3 g Protein: 14 g Carbohydrates: 19 g Potassium: 295 mg
Chicken Oriental Kabobs
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Ingredients:
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low Sodium dash ground ginger
2 Tbsp vinegar
1/4 C vegetable oil
Preparation:
Sprinkle chicken breasts with pepper.
Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Place kabobs in shallow pan
Combine remaining ingredients and spoon over kabobs. Marinate in refrigerator for at least 1 hour, then drain.
Broil kabobs 6 inches from heat for 15 minutes for each side. Brush with marinade every 5 minutes. After done, discard leftover marinade and serve kabobs.
Yields: 8 servings Nutritional Information per Serving: Calories: 359Total Fat: 11 saturated Fat: 2 cholesterol: 66 mg Sodium: 226 mg Total Fiber: 3 protein: 28 g Carbohydrates: 34 g Potassium: 756g
Chicken Marsala
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Ingredients:
1/8 tsp black pepper
1/4 tsp salt
1/4 cup flour
4 (5 oz total) chicken breasts, boned, skinless
1 Tbsp olive oil
1/2 cup Marsala wine
1/2 cup chicken stock, fat skimmed from top
1/2 lemon fresh lemon juice
1/2 cup mushrooms, sliced
1 Tbsp fresh parsley, chopped
Preparation:
Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides, then remove and set aside.
To skillet, add wine and stir until heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes, until sauce partially reduced.
Return browned chicken breasts to skillet. Spoon sauce over chicken.
Cover and cook for about 5-10 minutes or until chicken is done.
Serve sauce over chicken. Garnish with chopped parsley.
Yields: 4 servings Nutritional Information Per Serving: Calories: 285Total Fat: 8 saturated Fat: 2 cholesterol: 85 mg Sodium: 236 mg Total Fiber: 1 protein: 33 g Carbohydrates: 11 g Potassium: 348g
Vegetables With A Touch Of Lemon
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Ingredients:
1/2 small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
Preparation:
Steam broccoli and cauliflower until tender (about 10 minutes).
In small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
Put vegetables in serving dish. Pour lemon sauce over them. Garnish with parsley.
Yields: 6 servings Nutritional Information Per Serving: Calories: 22Total Fat: 2 saturated Fat: less than 1 cholesterol: 0 mg Sodium: 7 mg Total Fiber: 1 protein: 1 g Carbohydrates: 2 g Potassium: 49 mg
Spinach Stuffed Sole
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Ingredients:
1 tsp olive oil
1/2 lb fresh mushrooms, sliced
1/2 lb fresh spinach, chopped
1/4 tsp oregano leaves, crushed
1 clove garlic, minced
1 1/2 lb sole fillets or other white fish
2 Tbsp sherry
4 oz (1 C) part-skim mozzarella cheese, grated
As needed nonstick cooking spray
Preparation:
Preheat oven to 400 F and coat 10- x 6-inch baking dish with nonstick cooking spray.
Heat oil in skillet and sauté mushrooms for about 3 minutes or until tender.
Add spinach and continue cooking for about 1 minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish.
Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients.
Divide vegetable mixture evenly among fillets and place in center of each.
Roll each fillet around mixture and place seam-side down in prepared baking dish.
Sprinkle with sherry, then grated mozzarella cheese.
Bake for 15-20 minutes or until fish flakes easily. Lift out with slotted spoon.
Yields: 4 servings Nutritional Information Per Serving: Calories: 273Total Fat: 9 saturated Fat: 4 cholesterol: 95 mg Sodium: 163 mg Total Fiber: 2 protein: 39 g Carbohydrates: 6 g Potassium: 880 mg
Country Style Beef Soup
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Ingredients:
2 pounds beef soup bones, such as short ribs. No fat!
8 cups water
2 cups low-sodium beef stock (gluten free if necessary)
2 sprigs thyme
3 bay leaves
2 Tbsp extra virgin olive oil
2 onions, peeled and chopped
4 ribs celery, trimmed and chopped
2 cloves garlic, passed through a garlic press
2 cups chopped fresh tomatoes
2 Tbsp tomato paste
2 large carrots, peeled and chopped
2 parsnips, peeled and chopped
2 cups shredded nappa cabbage
2 cups turnip, peeled and chopped
1 cup frozen edemame
1 cup butternut squash, peeled and cubed
Preparation:
In a large stock pot, place ribs, water, beef stock, thyme and bay leaves. Bring to a boil and reduce heat. Cover and simmer for 1 to 2 hours.
Remove the pan from heat and let cool. Strain the stock into a large bowl through a sieve. Take any meat from the bones, shred it and return it to the soup. Discard the bones and other cooked ingredients.
In a Dutch oven heat olive oil over medium heat. Add onions, celery and garlic. Sautée until onions become soft and translucent, about 8 minutes.
Add cooked beef and broth, tomatoes, tomato paste, carrots and other vegetables. Bring mixture to a boil.
Reduce heat and let simmer, covered, for 30 minutes. Serve hot.
Yields: 10 servings Nutritional Information Per Serving: Calories: 140 Calories from fat: 33 Protein: 4g Carbs: 22g Dietary Fiber: 5g Sugars: 2g Fat: 3g Sodium: 339mg
Squash and Flax Soup
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Ingredients:
2 Tbsp flax seed, soaked
1/4 cup sunflower seeds, soaked
1 1/2 Tbsp extra virgin olive oil
1 Medium yellow onion, chopped
2cloves garlic, passed through a garlic press
2 ribs celery, trimmed and chopped
2 large carrots, peeled and chopped
1 medium butternut squash, cooked
4 cups low-sodium vegetable stock or water (gluten-free if necessary)
1 cup sprouts-use your favorite sprouts
2 Tbsp organic apple cider vinegar
1 tsp dried crumbled oregano
Sea salt and fresh ground black pepper
Preparation:
Soak the flaxseed in one bowl of water and the sunflower seeds in another bowl of water, for one hour.
Heat oil in skillet and sautée mushrooms for about 3 minutes or until tender.
Heat olive oil in a medium skillet over medium high heat. Sautée onions, garlic, celery and carrots until onions become soft.
Scoop flesh out of cooked squash into a large saucepan or Dutch oven.
Add cooked onion, celery, garlic and carrot.
Add 4 cups liquid and set over medium heat. Bring to a gentle boil.
Purée these ingredients right in the pan with a hand blender. Blend until smooth.
Remove from heat. Add all remaining ingredients including the soaked seeds, and purée until smooth.
Add sea salt and fresh ground pepper. If the soup is still too thick add some water and purée again. Serve immediately.
Yields: 6 servings Nutritional Information Per Serving: Calories: 156 Calories from fat: 80 Protein: 3g Carbs: 16g Dietary Fiber: 4g Sugars: 7g Sodium: 434mg
Creamy Pumpkin Tofu Soup
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Ingredients:
2 Tbsp best quality olive oil
1 cup leeks, whites only, thinly sliced and well washed
4 cups low-sodium chicken or vegetable broth (gluten free if necessary)
1 cup fresh pumpkin, peeled and seeded, cut into 1 inch cubes
2 cloves garlic, minced or passed through a garlic press
1 tsp freshly grated ginger root (optional)
½ cup silken tofu
Sea salt to taste
Preparation:
Add oil to a small frying pan and sautée leeks until softened.
In a large saucepan add the broth, leeks and pumpkin. Bring to a broil. Reduce heat and cook for 30 minutes.
Add garlic, ginger (if using) and tofu. Simmer for anther 15 minutes.
Using a hand blender, puree soup mixture until uniformly smooth. Add sea salt as desired. Serve hot!
Yields: 2 servings Nutritional Information Per Serving: Calories: 191 Calories from fat: 129 Protein: 4g Carbs: 11g Dietary Fiber: 1g Sugars: 2g Fat: 14g Sodium: 927mg
Maui Black Bean Soup
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Ingredients:
2 Tbsp extra virgin olive oil
2 ribs celery, trimmed and coarsely chopped
1 fat carrot, peeled and chopped
1 small purple onion, peeled and chopped
1 red pepper, seeded and chopped
1 green pepper, seeded and chopped
2 cloves garlic passed through a garlic press
1 tsp dried cumin
1 tsp dried oregano
1 tsp dried basil
1 tsp chili powder
4 cups low-sodium chicken or vegetable stock (gluten free if necessary)
2 15 oz. cans black beans
1 15 oz. canned diced tomatoes
1 cup fresh corn kernels
Sea salt and fresh ground black pepper
Preparation:
In large skillet, heat olive oil over medium heat.
Add celery, carrot, onion and bell peppers. Sautée until onion becomes translucent, about 8 minutes.
Add garlic and spices. Cook another two minutes.
Add stock or cooking liquid of your choice, beans and tomatoes. Bring mixture to a boil and then reduce heat. Cover and let simmer for about 20 minutes.
Using a hand- held blender, puree soup to desired consistency.
Add corn and let simmer for 5 minutes. Season with salt and pepper. Serve hot!
Yields: 8 servings Nutritional Information Per Serving: Calories: 178 Calories from fat: 38 Protein: 9g Carbs: 26g Dietary Fiber: 8g Sugars: 6g Sodium: 597mg
Sauteed Wild Mushrooms
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Ingredients:
2 Tbsp best-quality olive oil
¾ lb wild or commercially available mushrooms: morels, oyster mushrooms, chanterelles, enokitake, shiitake, honey, button, portobello mushrooms
¼ cup sliced green onions
Sea salt and fresh ground black pepper
Preparation:
Clean mushrooms with a damp cloth, mushroom brush or paper towel. It is best not to immerse mushrooms in water as they absorb water and quickly become mushy. If your mushrooms are large, slice them so all mushroom pieces are roughly uniform.
Place olive oil in a large skillet and heat over medium high heat. Add mushrooms and green onions and sautée for a few minutes until just tender. Toss with sea salt and pepper and serve immediately.
Yields: 4 servings Nutritional Information Per Serving: Calories: 81 Calories from fat: 65 Protein: 2g Carbs: 3g Dietary Fiber: .75g Sugars: 1g Fat: 7g Sodium: 4mg
Five B-Salad
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Ingredients:
2 cups bean sprouts-use alfalfa, broccoli, onion, or any combination of sprouts
1 sweet red bell pepper, seeded, and sliced into ribbons.
3 cups broccoli florets, blanched and well drained
½ cup blueberries, fresh
½ cup cooked, diced purple beets, well drained
1 purple onion, peeled and sliced into thin rings
1 cup grape tomatoes
½ cup pumpkin seeds
Dressing:
½ cup extra virgin olive oil, avocado oil, flaxseed oil, pumpkin oil or combination of any of these
2 Tbsp rice vinegar
3 cloves garlic, passed through a garlic press
6 Tbsp gluten-free Tamari
Preparation:
In large decorative salad bowl combine the entire first list of ingredients. Cover and refrigerate or serve right away.
In small mixing bowl, whisk all dressing ingredients until well blended. Serve dressing on the side.
Yields: 8 servings Nutritional Information Per Serving: Calories: 176 Calories from fat: 129 Protein: 6g Carbs: 8g Dietary Fiber: 2g Sugars: 3g Fat: 14g Sodium: 784mg
Sesame Roasted Broccoli and Green Beans
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Ingredients:
2 Tbsp olive oil
1 tsp green beans, trimmed
1 lb broccoli, trimmed and cut into florets
2 sweet red bell peppers, sliced in strips
2 Tbsp oyster sauce or hoisin sauce
2 Tbsp maple syrup
1 Tbsp roasted sesame oil
2 Tbsp white sesame seeds
Preparation:
Preheat oven to 400 F/ 204 C. Prepare a roasting pan by coating it lightly with oil. Place all the vegetables in the roasting pan.
Mix the oyster or hoisin sauce, maple syrup and sesame oil in a small bowl. Pour over the vegetables. Toss gently to coat the vegetables.
Place in the oven and bake for ten minutes. Don’t let the vegetables get burned.
Remove the roasting pan from the oven and turn the vegetables over. Sprinkle with sesame seeds and return to the oven for another 5 minutes.
Yields: 8 servings Nutritional Information Per Serving: Calories: 111 Calories from fat: 61 Protein: 3g Carbs: 10g Dietary Fiber: 3g Sugars: 4g Fat: 6g Sodium: 87mg
Sweet Potato Oven Fries
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Ingredients:
Olive oil cooking spray
Enough sprigs of fresh rosemary to cover a baking sheet
1 tsp chili powder
1 tsp ground cumin
1 tsp paprika
1 tsp Kosher salt
1 tsp freshly ground black pepper
2 medium sweet potatoes (about 1 pound), scrubbed and blotted dry
Preparation:
Preheat oven to 400 F/ 204 C.
Spray a baking sheet with olive oil spray. Spread rosemary sprigs on sheet in a single layer, making sure entire surface is covered.
Mix together all other ingredients, except sweet potatoes, in small bowl.
Square off potatoes and slice into steak fries. Lay strips of potato on rosemary in single layer. Sprinkle generously with seasoning mixture. Spray generously with olive oil spray. Bake 20 minutes.
Spray again. Return to oven for about 25 minutes more or until fries are golden and puffed.
Yields: 6 servings Nutritional Information Per Serving: Calories: 44 Calories from fat: 1 Protein: 1g Carbs: 13g Dietary Fiber: 1g Sugars: 1g Fat: 0g Sodium: 288mg
Lentil Salad
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Ingredients:
3 cups water
1 cup lentils, rinsed and picked over (watch for little stones)
2 cloves garlic, passed through a garlic press
½ tsp dried thyme
3 bay leaves
¼ tsp sage
½ cup peeled, chopped carrots (sweet loose carrots are best)
Sea salt
1 cup green beans cut into 1-inch pieces
1 cup frozen shelled edamame
½ cup scallions, chopped
Dressing:
3 Tbsp rice wine vinegar
1 Roma tomato, chopped
1 clove garlic, passed through garlic press
2 Tbsp fresh basil, coarsely chopped
2 Tbsp fresh oregano, chopped
Sea salt and black pepper
Preparation:
In large saucepan place water, lentils, garlic, thyme, bay leaves and sage.
Bring to a boil and reduce heat. Continue to cook for 30 minutes, covered. Lentils should be chewy, not soft.
Add carrots and sea salt and cook 3 minutes. Then add green beans and edamame. Cook 5 minutes.
Remove from heat. Drain cooking liquid into a bowl and set aside.
Place lentil mixture in large pretty serving bowl. Add chopped scallions.
In a small bowl combine rice wine vinegar, tomato, garlic, basil, oregano and sea salt and pepper. Whisk briefly and pour over lentils.
Add reserved cooking liquid if salad is dry. Toss all ingredients lightly until just combined.
Yields: 6 servings Nutritional Information Per Serving: Calories: 188 Calories from fat: 29 Protein: 14g Carbs: 3g Dietary Fiber: 12g Sugars: 4g Fat: 3g Sodium: 284mg
Roasted Asparagus
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Ingredients:
1 lb asparagus, firm and bright green
2 Tbsp extra virgin olive oil
1 tsp balsamic vinegar
1 clove garlic
Sea salt and ground black pepper to taste
Cooking spray
Preparation:
Preheat oven to 425 F/ 218 C.
Break off woody stems off each asparagus spear. Rinse well under running water. Asparagus grows in sand and needs a good washing if you don’t want your final dish to be gritty.
Toss spears in olive oil, vinegar and garlic. Season with salt and pepper.
Lay in a single layer in a shallow baking dish coated with cooking spray. Bake 6-10 minutes until just done. Superb!
Yields: 4 servings Nutritional Information Per Serving: Calories: 88 Calories from fat: 65 Protein: 2g Carbs: 5g Dietary Fiber: 2g Sugars: 1g Fat: 7g Sodium: 17mg
Sweet Potato Salad
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Ingredients:
4 quarts water
2 large sweet potatoes, scrubbed clean, fibers removed
2 Tbsp white vinegar
1 Tbsp fresh lemon juice-juice of half a lemon
5 green onions, trimmed and chopped
3 stalks celery, trimmed and chopped
½ firm English cucumber, chopped
½ cup fresh cilantro, chopped
½ cup nonfat plain yogurt or soy yogurt
Rind of one fresh lemon, grated
Sea salt and freshly ground black pepper
¼ cup toasted unsalted sunflower seeds
Preparation:
Peel and cut sweet potatoes into half-inch cubes. In medium saucepan place 4 quarts water and chopped sweet potatoes. Bring water to a boil and reduce heat.
Cook potatoes over low heat until they are tender, about 20-30 minutes. Remove from heat and drain. Transfer to medium bowl. Set aside and let cool.
Meanwhile, place vinegar and lemon juice into a large decorative serving bowl. Mix and add all chopped vegetables: onion, celery, cucumber-and cilantro. Toss to coat veggies with vinegar and lemon juice.
Now add cooled sweet potatoes and nonfat yogurt and gently toss. Season with salt and pepper.
Divide among four salad bowls and sprinkle with toasted sunflower seeds and lemon zest.
Yields: 4 servings Nutritional Information Per Serving: Calories: 128 Calories from fat: 35 Protein: 4g Carbs: 18g Dietary Fiber: 3g Sugars: 5g Fat: 3g Sodium: 64mg
Whole Wheat Flax Cookies
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Ingredients:
½ cup whole flax seeds
1 ½ cup buttermilk (or skim milk soured with 1 Tbsp lemon juice)
2 cups whole –wheat flour OR 2 cups/ 480 ml gluten-free flour combination of your liking
½ cup ground flax seeds (flax meal)
1 cup rolled oats (uncontaminated if possible)
1 tsp baking powder
1 tsp baking soda
½ tsp sea salt
½ tsp cinnamon
¼ tsp ground nutmeg
¼ tsp ground mace
1 cup Olivina or Do-It-Yourself Olive Butter Spread or 1 cup canola oil
1 cup Sucanat
2 eggs
2 Tbsp pure vanilla extract or bourbon vanilla extract
2 cups coarsely chopped, raw, unsalted almonds
½ cup dark, Sultana raisins
Preparation:
In small bowl or glass measuring cup, soak whole flax seeds in buttermilk or soured skim milk. These are best soaked for about 2 hours at room temperature.
Meanwhile, in a large bowl, measure all dry ingredients including flour, flax meal, oats, baking powder, baking soda, sea salt and spices and combine with whisk until well blended. Don’t add raisins or chopped almonds yet!
In another medium sized bowl beat Olivina or olive oil-based margarine and Sucanat until fluffy. Add one egg at a time and beat well. Add vanilla and mix well again.
Combine liquid and dry ingredients and fold until all ingredients are evenly blended. Add raisins and chopped almonds and mix lightly until blended.
Prepare a cookie sheet with parchment paper or Silpat sheet or spray lightly with cooking spray. Using a large soup spoon, take dough and make balls. Place on cookie sheet and bake for 15 minutes.
Yields: 36 servings Nutritional Information Per Serving: Calories: 182 Calories from fat: 98 Protein: 4g Carbs: 16g Dietary Fiber: 3g Sugars: 7g Fat: 10g Sodium: 35mg
Applesauce Oatmeal Muffins
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Ingredients:
1 cup dried old-fashioned oatmeal flakes
1 cup unsweetened applesauce
½ cup skim milk, soy milk, rice or almond milk (your choice)
2 egg whites beaten
2 Tbsp ground flax seed
2 Tbsp +1 tsp canola oil
1 Tbsp baking power
½ tsp baking soda
1 tsp cinnamon
½ tsp ground nutmeg
¾ cup whole-wheat flour
¼ cup dried cranberries
¼ cup dried cherries
¼ cup raisins
Preparation:
Preheat oven to 375 F/ 190 C . Prepare muffin tin by lining with paper or silicon liners, or cooking spray.
Combine oatmeal, applesauce, milk, flax and oil in a medium bowl.
In another medium bowl, combine dry ingredients, including dried fruit.
Make a well in the center of the dry ingredients and pour wet ingredients into it. Stir until all ingredients are just combined.
Using a small ladle, fill muffin cups 2/3 full.
Bake 15-20 minutes. Cool on wire rack. Serve with piping hot coffee and grab your Sunday paper.
Yields: 12 servings Nutritional Information Per Serving: Calories: 120 Calories from fat: 31 Protein: 3g Carbs: 20g Dietary Fiber: 3g Sugars: 3g Fat: 3g Sodium: 17mg
Clean Eating Power Protein Bars
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Ingredients:
1 cup whey or soy protein powder
½ cup quinoa flour or flour of your choice-amaranth, millet, spelt, kamut
2 cups rolled oats-not instant
½ cup oat bran
½ cup coarsely chopped flax seeds
½ cup wheat germ
1 tsp sea salt
1 tsp cinnamon
¼ tsp nutmeg
½ cup Sucanat or agave nectar or organic honey
1 cup dark chocolate, broken into pieces
1 ½ to 2 cups yogurt cheese or soy yogurt cheese
¼ cup avocado oil, canola oil or healthy oil of your choice
2 tsp extra virgin olive oil
1 tsp best-quality vanilla
Cooking spray: I prefer the olive oil based spray
Preparation:
Preheat oven to 350 F/ 177 C . Coat a 9 x 13-inch baking pan with cooking spray.
In large mixing bowl combine protein powder, flour, oats, oat bran, flax seed, wheat germ, sea salt, cinnamon, nutmeg, and Sucanat or other sweetener. Stir in broken chocolate pieces.
In another bowl mix the yogurt cheese, oils and vanilla. Mix well.
Add the yogurt cheese mixture to the dry ingredients. Use your clean bare hands to combine these well. I like to coat my hands in olive oil to help prevent sticking.
Place mixture in prepared pan. Press it down and even out the top. Bake on middle rack in oven for 15 minutes.
Remove from heat. Let cool and cut the dough into bars. Place those bars on a cookie sheet lined with Silpat and bake again for another 15 minutes.
Remove from heat. Transfer to a wire cooling rack and let cool. Place in airtight container and store in refrigerator. Makes anywhere from 20-24 bars, depending on how big you cut them.
Yields: 24 servings Nutritional Information Per Serving: Calories: 290 Calories from fat: 73 Protein: 15g Carbs: 40g Dietary Fiber: 5g Sugars: 11g Fat: 8g Sodium: 80mg
Chinese Chicken and Rice
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Ingredients:
1 pound boneless, skinless chicken breasts, cut into julienne strips. If vegetarian use tofu, cut into cubes
2 cups water
1 cup brown rice
½ tsp sea salt
2 Tbsp olive oil
2 cloves garlic, minced
1 ½ cup broccoli florets
1 cup sliced mushrooms
½ cup water chestnuts
1 cup penny-sliced carrots
1 cup green onions sliced
Marinade
2 Tbsp extra virgin olive oil
1 Tbsp minced ginger root
2 tsp low-sodium soy sauce or gluten–free tamari
1 clove garlic, minced
Dash hot pepper sauce
Preparation:
Combine all marinade ingredients. Place chicken in marinade and let stand for 1 hour in refrigerator.
Meanwhile preheat oven to 350 F/ 177 C. Prepare a six- quart covered casserole dish with cooking spray. Add rice, water and salt and bake for 40 minutes or until all liquid is absorbed.
Meanwhile, heat olive oil in a large skillet and gently sautée garlic until just fragrant.
Add sliced chicken and sauté until no longer pink.
Add chopped vegetables and cook until just soft.
Remove from heat. Add the cooked vegetable mixture to the rice when it is finished baking. Serve piping hot for a delicious Clean-Eating meal.
Yields: 6 servings Nutritional Information Per Serving: Calories: 269 Calories from fat: 60 Protein: 21g Carbs: 30g Dietary Fiber: 3g Sugars: 12g Fat: 6g Sodium: 380mg
Eat Clean Chicken and Rice
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Ingredients:
6 boneless, skinless chicken breasts, cooked
1 Tbsp olive oil
1 medium onion, peeled and chopped
4 cloves garlic, passed through a garlic press
1 tsp chopped fresh thyme
1 tsp fresh rosemary
Sea salt along with ground black pepper
3 cups low-sodium chicken broth
1 ½ cups brown rice
¾ lbs fresh broccoli florets
1 cup carrots, peeled and cut into penny-slices, then parboiled
½ cup edamame, frozen
Preparation:
In a large skillet, heat olive oil over medium temperature. Add onion, garlic, thyme, rosemary and sea salt.
Cover and cook over low heat until the onion has softened-about 10 minutes. Add chicken broth.
Stir in the brown rice and cook uncovered over high heat for 5 minutes.
Cover and reduce heat to low. Cook for 20 minutes.
Place the chicken breasts over the rice in the skillet. Cook for another 15 minutes, making sure the chicken is cooked through.
Once the chicken is done remove it from the pan and put it on a clean platter. Cover it with tin foil or another plate.
Add the broccoli, edamame and parboiled carrots to the rice mixture. Heat through 10 minutes. Season with sea salt and pepper. Remove from heat. Serve rice immediately, along with one chicken breast.
Yields: 6 servings Nutritional Information Per Serving: Calories: 356 Calories from fat: 71 Protein: 35g Carbs: 44g Dietary Fiber: 4g Sugars: 2g Fat: 7g Sodium: 616mg
Low Fat Turkey Burgers
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Ingredients:
1 cup high-protein cereal flakes
½ cup skim milk
3 tsp instant low-sodium chicken bouillon
3 Tbsp minced onion
2 egg whites
1 lb lean ground turkey
Preparation:
Combine first five ingredients in a large bowl.
Let the milk soak into the cereal flakes for 5 minutes.
Add lean ground turkey. Mix well with clean bare hands. Shape into patties and grill.
Serve hot with lightly toasted Ezekiel buns or whole-grain buns. Avoid high-fat condiments such as mayonnaise. But definitely add mustard, low- sodium, low-sugar ketchup, lettuce and slices of fresh tomato. Enjoy!
Yields: 6 servings Nutritional Information Per Serving: Calories: 209 Calories from fat: 51 Protein: 29g Carbs: 9g Dietary Fiber: 1g Sugars: 1g Fat: 5g Sodium: 810mg
Turkey Breast with Leek and Oatmeal Stuffing
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Ingredients:
1 Tbsp olive oil
½ yellow onion, peeled and chopped
1 small leek, well rinsed and chopped
¼ cup rolled oats
½ tsp dried sage
½ cup dried rosemary
½ cup dried thyme
Sea salt and black pepper
1 boneless, skinless turkey breast, approximately 3 pounds
Preparation:
In medium skillet coated with olive oil, sauté onion and leek until soft. Be careful not to burn.
Add oatmeal, herbs, spices, salt and pepper, and stir. Let stuffing mixture cool slightly.
Butterfly the turkey breast to create a pocket in which to place the stuffing. Fill the pocket with the stuffing mixture. Use kitchen twine to tie the breast if necessary.
Place in shallow roasting pan and cover with parchment paper. Bake at 350 F/ 177 C for about 60 minutes, depending on size of breast. Serve immediately.
Yields: 8 servings Nutritional Information Per Serving: Calories: 202 Calories from fat: 30 Protein: 31g Carbs: 11g Dietary Fiber: 4.5g Sugars: .5g Fat: 3g Sodium: 122mg
Rosie’s Chicken Stacks
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Ingredients:
1 medium Sicilian eggplant
2 medium yellow zucchini
2 fresh Roma tomatoes
4 5-oz boneless, skinless chicken breasts, slightly flattened
Sea salt and black pepper to taste
Fresh basil leaves
Preparation:
Line a baking sheet with parchment paper. Cut the eggplant into ¾ “ thick slices. Slice zucchini into lengths. Slice tomatoes thickly.
Pat chicken breasts dry and season with sea salt and pepper.
Place four pieces of eggplant on the baking sheet. Now add slices of tomato and zucchini. Add basil as well. Top with a chicken breast.
Place in preheated 350 F/ 177 C oven. Bake for 20-25 minutes or until chicken is done. Remove from oven. Place on serving platter or plate and sprinkle plate with parsley. Place the bundle in the middle and serve immediately.
Yields: 4 servings Nutritional Information Per Serving: Calories: 164 Calories from fat: 15 Protein: 28g Carbs: 7g Dietary Fiber: 4g Sugars: 3g Fat: 0g Sodium: 80mg
Chicken Strips and Tofu Szechuanese
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Ingredients:
Safflower or olive oil
1 lb lean, skinless chicken breast, cut into strips, OR
1 lb well drained firm tofu, cut into strips, OR combination of both to equal 1 lb
Sea salt and freshly ground black pepper
½ cup red pepper, cut into strips
½ cup firm green or yellow zucchini, cut into strips
1/3 cup purple onion, cut into strips
1/3 cup snow peas, trimmed
2 cloves garlic, passed through a garlic press
1 tsp freshly grated ginger
Sauce Ingredients
Sea salt
Freshly ground black pepper
2 tsp potato flour or quinoa flour
3 tsp low-sodium soy sauce or gluten-free tamari
3 tsp rice vinegar
1 tsp organic honey
1 cup low-sodium vegetable broth or water (gluten-free if necessary)
Preparation:
Place some of the oil in a nonstick skillet or wok. Brown chicken or tofu strips in batches over medium-high heat. Season with sea salt and black pepper.
Remove from skillet or wok and transfer to a serving bowl.
In same skillet with a little more oil, stir-fry vegetables and garlic and ginger until just done, but still bright in color.
Add sauce mixture to skillet. Bring to a boil and stir constantly. Add chicken or tofu or both if using. Heat through. Serve over brown rice.
Sauce Preparation:
Mix all dry ingredients in small bowl.
Add liquid ingredients and mix well. Ensure there are no lumps.
Yields: 4 servings Nutritional Information Per Serving: Calories: 234 Calories from fat: 93 Protein: 24g Carbs: 12g Dietary Fiber: 4g Sugars: 6g Fat: 10g Saturated Fat: .5g Sodium: 548mg
Summer Roasted Salmon
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Ingredients:
4 6-oz salmon fillets, fresh from a reliable source if possible
2 tsp best-quality olive oil
Sea salt and fresh black pepper
Juice of one lemon
1 bunch fresh green onions, trimmed
¼ cup combined fresh chopped parsley, rosemary, thyme, chives
Preparation:
Preheat oven to 450 F/ 232 C.
Prepare a baking dish with a light coating of cooking spray or olive oil. Place salmon fillets in the baking dish skin side down. Brush a coating of the olive oil onto the salmon. Sprinkle each fillet with some sea salt and black pepper. Squeeze the juice of the lemon over the salmon. Lay the green onions on top.
Roast the fillets in the oven for about 10 minutes. Remove from heat. Remove the wilted green onions. Dust each fillet with a generous helping of the chopped herbs. Serve hot.
Yields: 4 servings Nutritional Information Per Serving: Calories: 200 Calories from fat: 59 Protein: 78g Carbs: 1g Dietary Fiber: .5g Sugars: .5g Fat: 6g Sodium: 109mg