©storm force fitness 2009 - tanith lee€¦ · banana nut oatmeal y y 21 breakfast bruschetta y 22...

©Storm Force Fitness 2009


Contents Page

Introduction Page 9

The Fat Loss Action Blueprint Page 12

Breakfast

Meal Quickie? Veggie? Page

Sweet potato

omelette Y 14

Garden frittata Y Y 15

Harvest muesli Y Y 16

Breakfast pizza Y Y 17

Quick breakfast

tostada Y Y 18

Pistachio and

chicken pattie 19

Fruit and nut

couscous tabouleh Y Y 20

Banana nut

oatmeal Y Y 21

Breakfast

bruschetta Y 22

Spiced breakfast

apples Y Y 23

Warm berry

compote Y Y 24

Multigrain

porridge

Y Y 25

Turkey breast

wraps Y 26

Creamy oatmeal

with raspberries

Y Y 27

Asparagus herb

omelette Y Y 28


Salmon and dill

frittata Fish 29

Day time food (these keep well at the office!)


Quinoa summer

fruit salad Y Y 30

Harvest quinoa Y 32

Roasted vegetable

couscous Y 33

Couscous chicken

salad 35

Hearty roasted

tomato soup 36

Mixed bean salad Y Y 37

Mediterranean

salad Y Y 38

Hearty fall chili 39

Warm brown rice

and spinach salad 40

Mung bean salad Y Y 41

Smoked salmon

salad

Y Fish 42

Duck breast salad Y 43

Spanish couscous

salad Y Y 44

Spicy pinto soup Y 45

Shrimp and kiwi

salad Y Fish 46

Shrimp and tomato

salad

Y Fish 47

Pear and chicken

hash Y 48

Swiss chard

chicken

Y 49

Turkey salad Y 50

Asparagus pesto

salad Y Y 51


Asparagus and

turkey wrap Y Y 52

Balsamic chicken 53

Barbecue chicken

and grape salad Y 54

Basil shrimp with

brown rice Fish 55

Braised cabbage

with minced beef Y 56

Broccoli and

chicken salad Y 57

Nicoise salad Y Fish 58

Caribbean cobb

salad Y Fish 59

Chard and white

bean soup Y 60

Cherry pecan

chicken salad Y 61

Chicken and bean

slaw

Y 62

Chicken and leeks

in parchment 63

Chicken and pear

salad

Y 64

Turkey and

strawberries on

greens

Y 65

Chicken and

chutney bites 66

Fig and brown rice

pilaf 67

Chicken couscous

paella

Y 68

Chicken pad Thai

lettuce wraps Y 69

Gazpacho Y Y 70

Green lentil salad Y 71

Poached chicken

breast 72


Balsamic water

cress and pear

salad

Y Y 73

Stir-fried

asparagus with

shiitake

mushrooms

Y Y 74

Red snapper

veracruz

Y Fish 75

Butternut squash

and pomegranate

salad

Y 76

Turkey and

zucchini skillet Y 77

Spinach and bison

meatballs Y 78

Swiss chard with

peppers and

garbanzos

Y 79

Chicken piccata Y 80

Triple herb parsnip

salad

Y Y 81

Quick devilled

eggs Y Y 82

Evening meals


Quinoa stuffed

poblano chilies Y 83

Beef and green

onion stir-fry Y 85

Swordfish with

mint caper sauce Y Fish 86

Fennel-infused

mussels Fish 87

Pan-grilled tuna Y Fish 88

White bean

chicken chili

Y 89


Flank steak with

tomato relish 90

Adobo beef 92

Almond crusted

salmon Fish 93

Boullabaise Fish 94

Marinated sea bass Y Fish 95

Greek garlic

chicken 96

Baked sole hobo

packs

Y Fish 97

Lemon pepper

flounder Y Fish 98

Balsamic grilled

fillets

99

Grilled oysters

with ginger sauce Y 100

Beef and couscous

stew 101

Blackened snapper Fish 102

Boiled lobster Fish 103

Brick grilled quail 104

Broiled salmon

burgers Y Fish 105

Stewed chicken 106

Chestnut and sage

stuffed chicken 107

Chicken and pinto

bean burritos Y 108

Meatball soup 109

Venison with

green apple salsa Y 111

Ancho roasted cod Y Fish 112

Seared salmon

with sweet pepper

salsa

Fish 113

Chilled lobster and

asparagus Fish 115

Clams and mussels Y Fish 116


in black bean

sauce

Artichoke and

tomato sauté

Y Y 117

Pomegranate

grilled beef

tenderloin

118

Scrod with shallots

and tomatoes 119

Grilled shrimp

with basil Fish 120

Jerked game hen 121

Lamb satay Y 123

Roasted butternut

bisque Y 125

Roasted bison loin 126

Potato and parsnip

bake 127

Roasted

cauliflower soup

128

Spicy sweet

bottomless shrimp

tostada

Y Fish 130

Grilled chicken

with avocado salsa Y 131

Crab margherita

with avocado salsa Y Fish 132

Cashew stuffed

trout Fish 133

Black eyed pea

cassoulet 134

Roasted brussel

sprouts and

chestnuts

136

Seared mahi mahi Y 137

Sweet potato and

pecan burgers

Y 138

Shrimp and scallop

creviche Y 140


Cedar plank

salmon 141

Snacks


Black bean dip Y Y 142

Smoothies Y Y 143

Apple granite Y Y 145

Edamame with

ginger sauce Y Y 146

Sesame cucumber

salad Y Y 147

Green beans

nicoise Y Y 148

Cranberry dip Y Y 149

Banana boat Y Y 150

Pineapple papaya

salad Y Y 151

Watermelon and

cherry salad Y Y 152

Traditional

hummus Y Y 153

Peanut butter

strawberry crunch Y Y 154

One-minute

antipasti plate Y Y 155

Almond-stuffed

dates Y Y 156

Roasted tomato

sandwich Y Y 157

Lemon berry pops Y Y 158

Spiced nut mix Y Y 159

Marinated

vegetable medley Y Y 160

Easy apple sauce Y Y 161

Baked sweet

potato fries

Y Y 162


Welcome to ‘Cooking For The Fitness Lifestyle’

From Storm Force Fitness

I’m Jon Le Tocq, creator of Storm Force Fitness and author of the Fat Loss Action Blueprint

(F.L.A.B).

I decided to release a cookbook following many unfounded claims such as….

“You can’t eat healthily all the time because the food is boring.”

“I host or go to dinner parties a lot so it’s hard to stay off the fatty foods.’

“I haven’t got time to prepare healthy food.”

“I’m vegetarian. It’s hard to make tasty meals.”

I’ve heard them from personal training clients, friends, family, colleagues and complete

strangers.

No matter who the comments come from, one fact remains. It is totally untrue!

If you want to maintain low body fat and high energy levels enough, it’s really not that difficult!

As soon as you form a healthy eating habit, you won’t go back because you’ll realize how much

more productive your work, social and sporting life can be with a few simple tweaks!

You’ll also look fantastic!

All of the meals found in this book are approved for use with any Storm Force Fitness programs.

In fact they’re approved for any fat loss program!

However, here are some key points to note before I let you loose in the kitchen!


Getting enough protein

As I explain in the FLAB it is critical that you eat enough protein each day. I usually recommend

between 70-120g per day.

There are vegetarian recipes to make it easier for our ‘veggie’ friends but those who are not

vegetarian can easily add meat sources to these meals to increase their protein levels.

You might like to add chicken or turkey, steam some fish or grill a nice lean steak!

Be creative – it’s not that difficult!

Treats

In the snack section you will find some nice little treats which, whilst still much healthier than

your average treat should be limited to once per week maximum and that’s only if you’re getting

the fat loss results you want.

They are rewards for hard work and dedication!

You are much more likely to stick to a healthy eating and exercise plan if you’re allowed

occasional treats but they can still be kept healthy with none of the fun being lost!

Fruit

You will know from the FLAB that you shouldn’t be gorging on fruit each day when trying to

lose body fat.

Also, you should try to avoid eating fruits on their own so you don’t get the blood sugar highs

and lows. Try adding nuts or seeds to slow down the absorption of the sugars

Many of these recipes include fruit to make them extra tasty but you can easily leave the fruit out

if you have already had your quota for the day.

For instance if you had your fruit quota at breakfast, leave the kiwi out of the shrimp and kiwi

salad.

Time issues

Some of the recipes take a little more brain power or preparation time whereas others can be

whipped up in an instant!

For this reason you will find ‘Quickie’ ticked next to some recipes on the contents page

indicating that you can have these ready in less than 20 minutes (some as little as 5 minutes)

leaving you no excuses about time!


Carbohydrates

Those recipes which don’t contain carbohydrates can easily be adapted for those post-training

meals when you need to refuel your muscles!

Simply add some wholegrain brown rice, beans or other carbohydrate sources found on the

Storm Force Fitness Shopping List which you receive with the FLAB.

Day time / evening recipes

The recipes are split up into Breakfast, Day time, Evening and Snacks.

The day time recipes are those which, if prepared the night before, will keep better during the

day in the office.

Taking fish to work probably isn’t the best idea whereas chicken will keep well with little or no

loss in taste or texture!

I truly believe these recipes will turn your cooking around and make you realise that you can live

a fitness lifestyle without having to sacrifice the pleasure you can get from eating tasty food!

Enjoy them and let me know if you have any other tasty ones I can add for future customers!

Jon ([email protected])


The Fat Loss Action Blueprint

The Fat Loss Action Blueprint (FLAB) is the 42 day exercise and nutrition program I created for

busy people from beginners up to fitness fanatics!

If you follow the step-by-step training and nutrition guides 100% you’re guaranteed to drop

between 10-14lbs of body fat in just 6 weeks. You’ll also form lifetime habits to avoid any more

yo-yo dieting!

What you get:

- Training programs which use bodyweight, dumbbells or kettlebells for beginners,

intermediates and advanced so there’s no excuse! The best thing is, you can do them

all at home if you have the equipment.

- A 42 day step-by-step nutrition guide which talks you through a steady process to

the more advanced nutrition secrets which guarantee falling body fat levels!

- Exercise videos

- Exercise photo manual

- Flexibility manual with photos

- Six-pack abs manual

- 42 days of motivational emails to keep you on track!

Check out just a few of the testimonial shots from users of the FLAB……


If you want to use your new cookbook with the FLAB for fast fat loss and sky-high energy levels, simply go

to…

www.fatlossactionblueprint.com


Breakfast Recipes

Sweet Potato Omelette

Makes 1 serving

2 tablespoons olive oil

20 grams diced onions

10 grams diced green peppers

70 grams diced sweet potatoes

3 eggs

Heat a medium nonstick sauté pan over medium heat and add the oil. Add the onions and

peppers and cook, stirring frequently for about 5 minutes until both are tender and the onions are

transparent. Add the potatoes, cover and cook over medium-low to low heat until the potatoes

are tender, about 15 minutes.

In a large bowl, whisk the eggs until smooth. Add to the cooked potato mixture. Cook for 3

minutes, until the eggs coagulate and begin to turn golden on the bottom. Flip the omelet and

cook for another 2 to 3 minutes until the same golden brown color is present on the underside of

the tortilla and it feels firm.

Calories: 316 per serving


Garden Frittata

Makes 1 serving

1 tablespoon olive oil

30 grams mushrooms, sliced

1 teaspoon minced jalapeno pepper

30 grams chopped roasted red bell pepper

1 green onion, sliced

2 teaspoons fresh chopped cilantro

3 eggs, beaten

Pepper

In a medium nonstick sauté pan over medium high heat, heat the oil. Add the mushrooms,

jalapeño, bell pepper, green onions and cilantro and sauté until soft. Add the eggs and season

with pepper. Cook the mixture, stirring and lifting the eggs to help them cook evenly, until they

begin to set. Continue cooking until nearly firm in the center.



Harvest Muesli

Makes 8 servings

400 grams regular oats

75 grams cranberries, chopped

60 grams ground flaxseed

Juice of 3 oranges

1/2 teaspoon ground cinnamon

750 ml water

3 tablespoons slivered almonds, toasted

3 tablespoons chopped pecans, toasted

3 tablespoons pumpkin seeds, toasted

Combine first 5 ingredients in a large bowl; water over mixture, stirring to combine. Cover and

chill 3 hours or overnight. Combine nuts and pumpkin seeds in a small bowl. Warm the oat

mixture on the hob and spoon into 8 bowls. Top each serving with the nut mixture.



Breakfast Pizza

Makes 2 servings

2 teaspoons olive oil

250 grams frozen shredded sweet potatoes, thawed

10 button mushrooms, sliced and sautéed

4 eggs, poached

Chopped basil

Black pepper

In a large nonstick sauté pan, add the oil. Heat over medium to high heat until warm. Add the

potatoes in a single layer and cook until browned, do not stir, allowing them to form a ‘pancake’.

Flip the potato ‘pancake’ and top with the mushrooms. Continue to cook until the bottom is

brown. Slide the potato onto a serving plate and place the eggs on top, breaking them slightly to

allow the yolk to run out. Sprinkle with chopped fresh basil and black pepper. Serve.



Quick Breakfast Tostada

Makes 4 servings

1/8 teaspoon freshly ground black pepper

4 large egg whites

2 large eggs

225 grams canned black beans, rinsed and drained

30 grams chopped green onions

1/2 tomato, chopped

Combine first 3 ingredients in a large bowl dish, stirring with a whisk. Fry mixture on low heat

for 3-5 minutes. On each plate, place 1/4 of the egg/bean mixture, and 1 tablespoon green onions.

Top with tomato. Serve warm.



Pistachio and Chicken Breakfast Patties

Makes 24 patties

100 grams pistachios, shells removed

11/2 pounds minced chicken

1 bunch chopped fresh flat-leaf parsley

Juice of 1 lemon

Juice of 1 orange

2 teaspoons pepper

2 teaspoons sea salt

1 teaspoon cayenne pepper

Preheat oven to 190 degrees C.

Spread pistachios on a baking sheet and bake until toasted and fragrant, about 10 minutes. Wrap

toasted nuts in a cloth and rub to remove as much skin as possible. Let cool. Transfer to a food

processor and pulse until nuts resemble coarse cornmeal.

Break up chicken and put in a large bowl. Sprinkle ground pistachios, parsley, both juices, salt,

pepper, and cayenne over the chicken. Using your hands, gently mix all ingredients together.

Scoop out 1/4-cup portions of patty mixture and form into 8-cm wide patties. Working in

batches, cook patties in a large sauté pan over medium-high heat until brown on one side, about

3 minutes. Flip patties, reduce heat to medium-low, partially cover, and cook through, about 5

minutes.

Calories: 175 per patty


Fruit and Nut Couscous Tabbouleh

Makes 4 servings

Juice of 4 oranges (about 250 ml)

1/2 teaspoon ground allspice

1/4 teaspoon ground nutmeg

100 grams whole grain couscous

250 grams chopped pineapple

1 green apple, peeled and chopped

2 teaspoons lemon juice

2 tablespoons each chopped cranberries, figs, and dates

100 grams chopped pecans

Pour the orange juice into a medium soup pot and add allspice and nutmeg. Bring to a boil over

high heat; add couscous. Stir, cover, reduce heat, and simmer until juices are absorbed, about 10

minutes.

In a separate bowl, mix the pineapple, apples, lemon juice, cranberries, figs, dates, and pecans.

Add warm bulgur and mix. Serve hot, warm, or cool.


***Important: This meal contains wheat so avoid it if wheat intolerant***


Banana Nut Oatmeal

Makes 6 servings

250 grams uncooked oats

1 1/4 liter water

2 oranges, juiced (about 125 ml)

3 bananas, pureed


125 grams walnuts, toasted and chopped

Place the oats, water and juice in a soup pot and bring to a boil. Reduce heat; simmer 15 minutes

or until the oats are soft, stirring frequently. Add bananas and olive oil; cook 5 minutes or until

thick, stirring constantly. Stir in walnuts, serve immediately.



Breakfast Bruschetta

Makes 4 servings

2 teaspoons white vinegar

4 large eggs

4 slices tomato

4 (55 gram) slices turkey

1/2 teaspoon finely chopped fresh rosemary leaves

Freshly ground pepper to taste

Fill a large sauce pan with water to within 5 cm and add the vinegar; bring to a boil. Reduce to a

simmer and break 1 egg into a small bowl or measuring cup, taking care not to break the yolk.

Turn egg out of the bowl into the water quickly so the egg keeps its shape when it hits water.

Repeat with remaining eggs. Cook 5 minutes or until whites set and a thin translucent film forms

over the yolk. (For a firmer yolk, cook about 1 minute longer.) Use a slotted spoon to gently lift

eggs out of water, and place them on a paper towel to drain; cover loosely with foil to keep

warm. Remove any loose whites from rim of the eggs.

Put a slice of tomato on each plate, and top with a slice of turkey, a poached egg, and a

sprinkling of rosemary and pepper.



Spiced Breakfast Apples

Makes 4 servings


5 large ripe apples, peeled, cored and diced

2 tablespoons water

1 teaspoon ground cinnamon


Heat oil in a large skillet over medium-high heat; add apples and remaining ingredients. Sauté 20

to 25 minutes or until the apples become tender. Serve warm.



Warm Berry Compote

Makes 4 servings


Juice of 2 oranges

Juice of 1 lemon

Dash of ground cinnamon

500 grams assorted fresh berries

Flax seed

Heat the oil in a medium saucepan over medium heat. Add the juices, cinnamon, and berries;

bring to a boil. Reduce heat; simmer 5 minutes or until thoroughly heated. Serve warm sprinkled

with flax seed.



Multigrain Porridge

Makes 6 servings

1 liter water

1 teaspoon sea salt

100 grams uncooked quinoa

3 tablespoons uncooked millet


2 bananas, peeled and pureed

Juice of 2 oranges

Juice of 2 grapefruits

100 grams chopped pumpkin seeds, toasted

50 grams sunflower seeds, toasted

Combine first 4 ingredients in a large saucepan over medium-high heat; bring to a simmer for10

minutes. Stir in oats; simmer, uncovered, 5-10 minutes, stirring often. Stir in banana and juices;

simmer 1 minute or until porridge thickens, stirring constantly. Remove from heat and top with

the toasted seeds.



Turkey Breakfast Wraps

Makes 4 servings

1 teaspoon olive oil

1 teaspoon chili powder

1/2 teaspoon ground cumin

350 grams chopped turkey

4 eggs, scrambled 2 tablespoons minced fresh cilantro

4 large Bibb lettuce leaves

2 ripe tomatoes, diced

Heat the oil in a medium nonstick sauté pan over medium-high heat. Add chili powder and

cumin; cook 10 seconds. Add turkey and eggs; cook 5 minutes more, stirring frequently. Stir in

cilantro. Remove from heat.

Arrange 1/4 of the turkey egg mixture over each piece of lettuce; roll up. Serve with tomatoes.



Creamy Oatmeal with Raspberries

Makes 4 servings

500 ml water

Juice of 3 oranges

½ cinnamon stick

3 whole cloves

1 cup steel cut oats

3 bananas, pureed

250 grams fresh raspberries

Mix water, orange juice, cinnamon stick and cloves in a heavy saucepan over medium heat,

stirring often, 5 minutes or just until bubbles appear (do not boil). Remove from heat; remove

cinnamon stick and cloves with a slotted spoon, and discard. Stir in oats and bananas. Cook over

medium heat for 10 minutes, until done. Stir in raspberries. Serve.



Asparagus Herb Omelet

Makes 1 serving

1 egg

2 egg whites

1 teaspoon chopped mint

1 teaspoon chopped basil

1 teaspoon water

1/4 teaspoon sea salt

4 asparagus spears, steamed and chopped

Pepper

Preheat broiler to high. Combine the eggs and egg whites in a small bowl, along with the mint,

basil, water and sea salt. Add the mixture to a nonstick 20-cm sauté pan over medium high heat.

Once the eggs begin to set, gently pull the edges of the omelet towards the center of the pan

using a rubber spatula. As you pull the cooked egg toward the center gently tilt the pan so that

the uncooked egg runs towards the edges of the pan.

Once the omelet is looking set, it will still be wet on top. Sprinkle the asparagus on one half of

the omelet. Pop it under the broiler for about 45 seconds, or until the egg is set. Remove and

fold the egg onto itself to create a half-moon. Sprinkle with pepper and serve warm.



Salmon and Dill Frittata

Makes 4 servings


2 leeks, sliced lengthwise and cut into half moons

6 asparagus spears, coarsely chopped

4 eggs

6 egg whites

Sea salt and pepper, to taste

2 tablespoons chopped dill

90 grams smoked salmon, cut into thin strips


Warm a 25-cm nonstick sauté pan over a medium flame. Add leeks and sauté for about 7

minutes or until translucent and tender. Stir in asparagus and a splash of water, and cover. Cook

for 4 to 5 minutes, until the asparagus is just tender.

In the meantime, combine eggs, egg whites, salt and pepper in a large bowl. Whisk well before

stirring in the dill and salmon. Pour egg mixture into sauté pan with the leeks and asparagus.

Bake for 20 minutes and serve warm.



Day Time Recipes

Quinoa Summer Fruit Salad

Makes 4 servings

750 ml water



250 grams thinly sliced romaine lettuce

5 apricots, peeled and quartered

3 pears, cored and diced

50 grams shelled dry-roasted pistachios 4 thinly sliced green onions

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh cilantro

2 tablespoons finely chopped fresh mint

1/4 teaspoon black pepper

For the vinaigrette:

1/2 teaspoon lime zest

3 tablespoons fresh lime juice

2 tablespoons white vinegar


1/2 to 1 teaspoon minced jalapeño pepper


1/4 teaspoon salt


1/4 teaspoon ground coriander

1/4 teaspoon paprika

To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce

heat, and simmer 10 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3

tablespoons cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients in a large

bowl; set aside.

To prepare the vinaigrette, combine reserved 3 tablespoons cooking liquid, lime zest, and

remaining ingredients in a bowl, stirring well with a whisk. Pour vinaigrette over quinoa mixture,

and toss well to coat.



Harvest Quinoa

Makes 4 servings

2 teaspoons olive oil, divided

75 grams chopped onion

2 finely diced carrots

1 garlic clove, minced

500 ml all natural, low sodium vegetable broth




1 finely diced unpeeled tart green apple

3 tablespoons slivered almonds, toasted


Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan;

sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and

nutmeg; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed.

Remove from heat. Fluff with a fork; keep warm.

Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan;

sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa,

tossing to combine. Serve warm.



Roasted Vegetable Couscous with Chickpeas

Makes 8 servings

680 grams sweet potato, peeled and diced

280 grams parsnips, peeled and diced

1 1/2 tablespoons extra virgin olive oil

3 carrots, peeled and cut crosswise into 2-inch pieces

1 teaspoon sea salt, divided


200 grams uncooked whole grain couscous

1 (450 gram) can chickpeas, rinsed and drained

For the relish:


1 yellow onion, sliced

25 grams blueberries, halved

75 grams pine nuts, toasted

1 teaspoon ground cinnamon

Juice of 1 orange


Combine the first 5 ingredients in a large bowl; stir in 1/2 teaspoon salt. Place potato mixture on

a baking sheet. Bake for 30 minutes or until the vegetables are tender, stirring occasionally.


Bring broth to a boil in a medium saucepan. Stir in couscous and remaining 1/2 teaspoon salt.

Remove from heat; cover and let stand 10 minutes. Fluff with a fork; gently stir in chickpeas.

Keep warm.

To prepare the relish, heat the oil in a medium skillet over medium heat. Add onion to pan; cook

7 to 8 minutes or until tender and golden brown, stirring occasionally. Add pine nuts and

blueberries; cook 2 minutes. Stir in cinnamon; cook 30 seconds. Stir in juice, and remove from

heat. Mound couscous in the middle of a serving platter. Place the roasted vegetables around

base of couscous and spoon the relish over the top.




Couscous Chicken Salad

Makes 8 servings

375 ml all natural, low sodium chicken stock

350 grams skinless, boneless chicken breasts, cubed


1 bunch chopped fresh basil

60 ml olive oil

3 tablespoons apple cider vinegar




250 grams halved cherry tomatoes

1 cup sliced green onions

1 (450 gram) can chickpeas, drained and rinsed

Bring broth to a boil in a medium saucepan. Add chicken; cover, reduce heat, and simmer 15

minutes or until chicken is done. Remove chicken using a slotted spoon; set aside. Cool slightly,

and coarsely chop.

While chicken cools, add couscous to broth; stir well. Cover and let stand 5 minutes. Place

couscous in a large bowl; cool completely. Fluff with a fork. Stir in basil and next 5 ingredients.

Add chopped chicken, tomatoes, onions, and chickpeas; toss gently to combine. Cover and

refrigerate at least 2 hours or overnight.




Hearty Roasted Tomato Soup

Makes 4 servings

4 plum tomatoes, each cut into 8 wedges


1 medium onion, finely chopped

100 grams whole grain couscous, toasted

1 1/2 teaspoons curry powder



1 liter all natural, low sodium chicken stock

175 grams fresh baby spinach


Combine tomato wedges and oil on a baking sheet lined with foil, tossing well to coat. Bake at

for 15 minutes or until tender and lightly browned.

Heat the remaining olive oil in a large saucepan over medium-high heat. Add onion, and sauté 3

minutes. Add couscous, curry, salt, and garlic; sauté for 3 minutes. Add tomato wedges and

stock, and bring to a boil. Reduce heat, and simmer 7 minutes or until the couscous is almost

tender. Stir in spinach, and cook for 2 minutes or just until spinach wilts.



Mixed Bean Salad

Makes 4 servings

250 grams cut green beans

1 1/2 tablespoons minced shallots

1 (450 gram) can kidney beans, rinsed and drained

1 (450 gram) can black beans, rinsed and drained

3 tablespoons balsamic vinegar



1/4 teaspoon dried oregano


Steam green beans 5 minutes or until crisp-tender; drain. Place green beans in a large bowl. Add

shallots, pink beans, and black beans; toss to combine. Combine vinegar and remaining

ingredients, stirring with a whisk. Drizzle over bean mixture; toss gently to coat. Cover and chill.



Mediterranean Salad

Makes 6 servings

For the salad:

250 grams chopped plum tomato

100 grams chopped red bell pepper

100 grams chopped red onion

3 tablespoons chopped fresh parsley

1 (450 gram) can chickpeas, drained

1 (450 gram) can red kidney beans, drained

1 (400 gram) jar quartered artichoke hearts in water, drained

For the dressing:

2 tablespoons fresh lemon juice


1 tablespoon balsamic vinegar

1 teaspoon ground mustard seeds

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried thyme


To prepare the salad, combine first 7 ingredients in a large bowl and mix well.

To prepare the dressing, combine all ingredients in a small bowl, stirring with a whisk. Pour

dressing over salad; cover and chill for 1 hour.



Hearty Fall Chili

Makes 4 servings

2 teaspoons sunflower oil

1 1/2 teaspoons ground cumin, divided




1 1/2 tablespoons chili powder

250 grams lean minced beef 1 teaspoon minced chipotle chili pepper



2 garlic cloves, minced

375 ml water

1 (450 gram) can pinto beans

1 (450 gram) can kidney beans

1 (450 gram) can diced tomatoes, undrained

1/2 teaspoon apple cider vinegar

Chopped fresh cilantro, for garnish

Heat a large stock pot over medium-high heat. Add the sunflower oil to the pan, in addition to

the cumin, chopped onion, coriander, oregano, and chili powder; sauté 4 minutes. Add the beef

and cook until browned, add the next 4 ingredients, stir well. Add water, beans, and tomatoes;

bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in vinegar. Spoon chili into

bowls; top each serving with cilantro.



Warm Brown Rice and Spinach Salad

Makes 6 servings



250 ml low-sodium chicken broth

1 large carrot, grated

50 grams cranberries, chopped

1 teaspoon ground cumin



1/4 teaspoon ground cinnamon

1/8 teaspoon ground red pepper

1 (450 gram) can kidney beans, drained

600 grams cooked brown rice

100 grams spinach leaves

2 tablespoons sherry vinegar

1 tablespoon sunflower oil

Heat a large nonstick skillet over medium heat. Add the oil and garlic; sauté 1 minute. Add broth

and the next 8 ingredients and bring to a boil. Reduce heat, and simmer 10 minutes. Combine the

mixture and rice in a bowl, and stir in remaining ingredients into while still warm. Serve

immediately.



Mung Bean Salad

Makes 4 servings

500 grams mung bean sprouts, rinsed



2 tablespoons sesame oil

1 teaspoon chopped fresh ginger

Salt and pepper

1 tablespoon toasted sesame seeds

In a medium soup pot over high heat, bring 2 liters water to a boil. Add the mung bean sprouts

and the salt. Cook until sprouts begin to wilt but still retain a slight crunch, 4 to 5 minutes. Drain

well and pour into a bowl.

Add the remaining ingredients to the bean sprouts and garnish with toasted sesame seeds. Serve

warm or cold.



Smoked Salmon Salad

Makes 4 servings

1 garlic clove

1 handful fresh basil leaves



1 teaspoon grated lemon zest

2 teaspoons fresh lemon juice

30 grams black olives

250 grams sliced smoked salmon

1/2 red onion, peeled and cut into chunks

Mixed greens

2 large tomatoes, quartered


Combine the first 9 ingredients in a food processor; pulse until coarsely chopped. Place a handful

of mixed greens on each plate and top each with 1/2 of the salmon mixture. Garnish with tomato

wedges and drizzle 1 teaspoon olive oil over each.



Duck Breast Salad

Makes 1 serving

125 grams cooked skinless duck breast, thinly sliced

1 handful alfalfa sprouts

1 large orange, peeled and cut into wedges

5 leaves of Bibb lettuce, chopped


1 tablespoon balsamic vinegar

Mix the duck, sprouts and orange in a bowl. Place on top of the greens and drizzle with oil and

vinegar.



Spanish Couscous Salad

Makes 6 servings

250 ml vegetable broth


2 medium tomatoes, chopped and seeded

1 cucumber, diced

6 green onions, thinly sliced

1 medium carrot, grated

1 medium red bell pepper, diced 1 (450 gram) can black beans, drained



1 tablespoon fresh lemon juice

2 teaspoons chopped fresh oregano

1 teaspoon minced garlic



1/4 teaspoon crushed red pepper

Bring broth to a boil in a medium saucepan, and gradually stir in couscous. Remove from heat;

cover and let stand 5 minutes. Place couscous in a large bowl, and cool completely. Fluff with a

fork. Stir in tomato, cucumber, and next 4 ingredients; toss well. Combine oil and the remaining

ingredients in a small bowl; stir with a whisk. Add vinegar mixture to couscous mixture just

before serving; toss gently.




Spicy Pinto Soup with Garlic

Makes 2 servings



35 grams chopped green bell pepper


1 tablespoon chili powder




1/4 teaspoon ground red pepper flakes

1/4 teaspoon cayenne pepper


1/8 teaspoon black pepper 500 ml all natural, low sodium chicken stock

1 (450 gram) can pinto beans, drained

Add the oil to a medium soup pot over medium high heat and add the onion, bell pepper, and

garlic; sauté 3 minutes. Add chili powder and next 8 ingredients, bring to a boil. Stir in half of

beans; cover, reduce heat, and simmer 7 minutes.

Place soup in a food processor or blender, and process until smooth. Return to pan; stir in

remaining beans. Cook until thoroughly heated.



Shrimp and Kiwi Salad

Makes 2 servings


2 tablespoons lemon juice

250 grams shrimp, cooked

4 kiwi fruits, peeled and sliced

100 grams grated jicama

100 grams thinly sliced celery

50 grams thinly sliced green onions

4 large butter lettuce leaves, rinsed

Lemon wedges

Sea salt

In a large bowl, mix the olive oil, lemon juice, and shrimp. Let sit 5 minutes. Add the kiwi,

jicama, celery, and green onions to bowl; mix gently.

Place a lettuce leaf on each plate. Spoon shrimp mixture equally onto leaves. Place lemon

wedges alongside. Add juice from lemon wedges and sea salt to taste.



Shrimp and Tomato Salad

Makes 2 servings

2 tablespoons chopped fresh parsley

6 tablespoons cider vinegar




350 grams cooked medium shrimp, peeled and deveined

200 grams diced tomato




Combine the first 5 ingredients in a medium bowl; stir with a whisk until well-blended. Add

shrimp and remaining ingredients, and toss gently. Cover and chill.



Pear and Chicken Hash

Makes 4 servings



2 medium pears, peeled, cored, and finely chopped

1 large sweet potato, baked, peeled and cubed

200 grams chopped skinless, boneless boiled chicken breast

1 teaspoon chopped fresh sage




Heat 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Add onion and pears;

sauté 7 minutes or until mixture begins to brown. Spoon into a large bowl, add potato and

remaining ingredients. Toss well to combine.

Heat remaining oil in pan over medium heat. Add pear mixture, and pat into an even layer in

pan. Cook, without stirring, for 2 minutes. Stir gently; cook an additional 2 minutes or until

potato begins to brown. Serve immediately.



Swiss Chard Chicken

Makes 4 servings


4 (125 gram) skinless, boneless chicken breast halves




1 teaspoon ground mustard seeds

1 apple, peeled, cored and pureed

500 grams chopped Swiss chard

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper,

and add to skillet. Cook 5-6 minutes on each side or until well browned. Remove to plate, and

keep warm. Add next 3 ingredients to pan; bring to a boil. Reduce heat, simmer, stirring often, 5

minutes. Return chicken and juices to pan. Cook, stirring occasionally, until sauce thickens and

the chicken is cooked through, about 3 minutes. Add the chard to the pan and toss until wilted,

about 1 minute. Serve hot.



Turkey Salad

Makes 2 servings

175 grams shredded cooked turkey

1 celery stalk, thinly sliced

2 tablespoons chopped unsalted cashews

2 tablespoons chopped figs

2 tablespoons chopped green onions

2 tablespoons chopped cranberries




2 lettuce leaves

Combine first 9 ingredients in a bowl. Place a lettuce leaf on each plate and top with 1/2 of

turkey mixture each. Serve chilled.



Asparagus Pesto Salad

Makes 2 servings

1 bunch basil


12 asparagus spears

1 avocado, thinly sliced

2 slices tomato

Freshly ground black pepper

Place the basil and olive oil in a food processor and puree. Snap off tough ends of asparagus.

Steam, covered, 2 minutes or until crisp-tender. Cut the asparagus into thin ribbons using a

vegetable peeler. Place 1/2 of the avocado slices on each plate in a fan shape. Top with the

tomato slice and then the asparagus ribbons. Drizzle with the basil pesto. Season to taste with

sea salt and pepper.



Asparagus and Turkey Wraps

Makes 4 servings

1 red bell pepper

24 asparagus spears

1 teaspoon fresh lemon juice



4 leaves Bibb lettuce

8 (15 gram) slices cooked turkey breast

2 cups alfalfa sprouts

Preheat broiler. Cut the bell pepper in half lengthwise; discard seeds and membranes. Place bell

pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes,

until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes; peel.

Snap off the tough ends of asparagus. Steam asparagus, covered, 2 minutes or until crisp-tender.

Place the bell pepper, juice, salt, and ground red pepper in a blender; process until smooth.

Spread 1 tablespoon of the bell pepper mixture evenly over each lettuce leaf. Layer each with 2

turkey slices, 1/2 cup sprouts, and 6 asparagus spears; roll up. Serve with remaining bell pepper

mixture.



Balsamic Chicken with Watercress

Makes 4 servings

60 ml balsamic vinegar, plus 2 tablespoons

60 ml olive oil, plus 2 tablespoons


2 large bunches watercress, washed and dried

Place the 60 ml vinegar, 60 ml olive oil and chicken in a shallow baking dish, toss to coat. Let

marinate for 1 hour in refrigerator. Preheat broiler.

Remove chicken from dish; discard marinade. Place chicken on broiler pan and cook for 6

minutes on each side, until cooked through.

Combine the remaining balsamic, olive oil, and watercress; toss well. Divide the greens mixture

evenly among 4 plates; top each serving with 1 chicken breast half.



Barbecue Chicken and Grape Salad

Makes 4 servings

1 teaspoon onion powder

1 teaspoon paprika

1 teaspoon ancho chili powder

3/4 teaspoon salt, divided

4 (125 gram) boneless, skinless chicken breast halves

1 teaspoon olive oil 100 grams seedless green grapes, halved

100 grams seedless red grapes, halved

70 grams coarsely chopped celery

70 grams thinly sliced red onion

1 tablespoon cider vinegar

Juice of 1 orange

30 grams coarsely chopped walnuts, toasted


Combine onion powder, paprika, chili powder, and 1/2 teaspoon salt; sprinkle over chicken. Heat

oil in a large nonstick skillet over medium-high heat. Add the chicken, and sauté 2 minutes on

each side or until browned. Wrap handle of skillet in foil and for 10 minutes or until done.

Remove from pan; refrigerate until chilled. Chop into bite-sized pieces.

Combine the remaining salt, green grapes, and next 5 ingredients in a large bowl. Add chopped

chicken, and toss to coat. Sprinkle salad with walnuts.



Basil Shrimp with Brown Rice

Makes 2 servings

1 regular-size foil oven bag

300 grams cooked brown rice


150 grams diced tomato

50 grams sliced green onions

1/2 teaspoon grated lemon rind


1/4 teaspoon salt


350 grams large shrimp, peeled and deveined

10 grams chopped fresh basil


Coat inside of oven bag with cooking spray. Place the bag on a large shallow baking pan.

Place the rice in a large bowl. Stir in the oil and next 6 ingredients. Place the orzo mixture in

prepared oven bag. Combine shrimp and basil. Arrange shrimp mixture on orzo mixture. Fold

edge of bag over to seal. Bake for 20 minutes, or until the shrimp are cooked through. Cut open

bag with a sharp knife, and peel back the foil.



Braised Cabbage With Minced Beef

Makes 3 servings


175 grams lean minced beef

75 grams thinly sliced red onion

750 grams thinly sliced red cabbage

2 green apples, peeled and finely chopped

1/2 apple, peeled, cored and pureed

Juice of one orange



1/4 teaspoon dried thyme


1 bay leaf

Heat oil in a large nonstick skillet over medium high heat. Add the beef and onion to pan; cook

4 minutes or until browned, stirring to crumble. Add cabbage and remaining ingredients; bring to

a boil. Cover, reduce heat, and simmer 15 minutes or until cabbage is tender, stirring

occasionally. Discard bay leaf.



Broccoli and Chicken Salad

Makes 4 servings

4 (125 gram) skinless, boneless chicken breast halves, boiled


1 (500 gram) package fresh broccoli flowerets, steamed

4 green onions, chopped

1 red bell pepper, chopped

100 grams grated carrots



Sea salt and pepper

Chopped peanuts, for garnish

Cut the chicken into bite-sized pieces and toss together with the garlic, broccoli, and next 5

ingredients. Season to taste with salt and pepper. Sprinkle with peanuts before serving.



Nicoise Salad

Makes 6 servings


2 teaspoons grated lemon zest

350 grams tuna packed in water, drained

1 1/2 tablespoons chopped fresh tarragon

1 1/2 tablespoons white vinegar

150 grams chopped pitted kalamata olives

Sea salt and pepper

6 radishes, thinly sliced

1 medium tomato, thinly sliced

3 eggs, hard boiled and sliced

1/2 avocado, thinly sliced

Chopped parsley, for garnish

In a medium bowl, stir together the garlic, zest, tuna, tarragon, vinegar, olives and salt and

pepper to taste. Divide the tuna mixture between each of 6 plates. Surround the tuna on each

plate with radish slices, then the tomato, eggs, and avocado slices. Sprinkle parsley on top.



Caribbean Cobb Salad

Makes 4 servings

1 head romaine lettuce, shredded

500 grams medium shrimp, cooked and peeled

150 grams cubed peeled papaya

150 grams cubed fresh pineapple

1 avocado, chopped and peeled

100 grams chopped red or green bell pepper

1 (450 gram) can black beans, rinsed and drained

3 tablespoons chopped unsalted cashews, toasted


Arrange lettuce on a serving platter. Spoon the shrimp down center of platter; arrange papaya,

pineapple, avocado, bell pepper, and black beans in rows on either side of shrimp. Drizzle your

favorite low fat vinaigrette on top; sprinkle with cashews.



Chard and White Bean Soup

Serves 6

350 grams Swiss chard

1/2 large onion, chopped

1 green bell pepper, chopped

2 liters all natural, low sodium chicken stock

75 ml fresh lemon juice

1/2 tomato, pureed

1 1/2 teaspoons fresh thyme leaves

4 (450 gram) cans cannellini beans, rinsed and drained

Sea salt and pepper

Rinse and drain chard. Trim discolored ends from stems. Thinly slice stems and coarsely chop

leaves. In a large soup pot over medium-high heat, warm the olive oil. Add the onion and pepper

and sauté until soft. Stir in the chard, broth, lemon juice, tomato paste and thyme. Bring to a boil

over high heat, stirring frequently. Reduce heat, cover, and simmer until chard stems are tender-

crisp to bite, 2 to 4 minutes; stirring occasionally. Stir in beans and bring to a simmer. Season to

taste with salt and pepper. Serve warm.



Cherry Pecan Chicken Salad

Makes 4 servings

3 skinless, boneless chicken breasts, roasted and chopped

350 grams pitted sweet cherries, halved

1/2 English cucumber, peeled and chopped

75 grams frozen green peas, thawed

50 grams chopped celery

50 grams chopped red onion

50 grams chopped carrot

3 tablespoons chopped pecans, toasted

2 tablespoons sliced green onions

2 teaspoons chopped fresh tarragon

For the dressing:

50 ml olive oil

50 ml balsamic vinegar

1 tablespoon fresh thyme leaves




To prepare salad, combine first 10 ingredients in a large bowl. To prepare dressing, combine

olive oil and the remaining ingredients in a blender, and process until smooth. Pour over chicken

mixture; toss gently to coat. Cover and chill 1 hour.



Chicken and Bean Slaw

Makes 4 servings

4 cooked chicken breasts, chopped

250 grams shredded cabbage and carrot mix

1 (450 gram) can kidney beans, drained and rinsed

1/2 bunch green onions, chopped

125 ml white vinegar

50 ml olive oil

2 tablespoons chopped jalapeno pepper


Mix first all ingredients and let sit overnight in the refrigerator. Season to taste with salt and

pepper.



Chicken and Leeks in Parchment

Makes 4 servings

2 leeks

2 carrots



4 teaspoons ground mustard seed

4 teaspoons chopped fresh thyme


1/2 teaspoon freshly ground pepper


Cut the leeks and carrots into thin strips. Cut 4 (25 cm) circles of parchment; fold circles in half.

Open circles, and brush half with oil. Place 1 chicken breast on each oiled half and spread with

mustard. Top with leek and carrot. Sprinkle with thyme, salt, and pepper. Fold paper over;

starting at the end, pleat and crimp edges to seal. Place on a baking sheet. Bake for 20 to 25

minutes, until the chicken is cooked through.



Chicken and Pear Salad

Makes 4 servings

40 grams slivered almonds

500 grams boneless, skinless chicken breasts, grilled

1 ripe pear




350 grams kale leaves, deribbed and coarsely chopped

3 thinly sliced green onions

In a large nonstick sauté pan over medium heat, stir nuts until golden, about 3 minutes. Let cool.

Cut chicken into strips. Rinse pear and cut lengthwise into quarters. Trim core from each quarter

and discard; thinly slice quarters lengthwise.

In a large bowl, mix vinegar, olive oil, and salt. Add kale, green onions, almonds, chicken, and

3/4 of the pear slices. Mix gently to coat. Spoon 1/4 of the salad onto each of 4 dinner plates and

top portions equally with remaining pear slices. Add pepper to taste.



Turkey and Strawberries on Greens

Makes 4 servings

2 cooked turkey breasts, shredded

200 grams strawberries, quartered

50 grams finely chopped celery

50 grams finely chopped red onion

1 tablespoon sesame seeds, toasted

1 tablespoon chopped fresh mint




1/8 teaspoon salt


250 grams mixed salad greens

Combine first 4 ingredients in a large bowl. Combine sesame seeds and next 6 ingredients in a

small bowl, stirring well with a whisk. Pour over turkey mixture; toss well to coat. Cover and

chill 1 hour. Serve over salad greens.



Chicken and Chutney Bites

Makes 2 servings

200 grams chopped mango

200 grams chopped tomatoes

1 tablespoon chopped jalapeno peppers


2 teaspoons water

2 skinless, boneless chicken breast halves

1/4 teaspoon lemon pepper

1 cup cooked brown rice

In a small sauce pan, mix the mango, tomatoes, jalapeno, salt and water. Bring to a simmer and

cover. Cook for 10 to 15 minutes until softened; stirring frequently.


Cut each chicken breast into 6 cubes. Sprinkle with seasoning. Mix the chutney and salsa

together and pour over chicken. Toss to coat. Place in a shallow baking dish a cook for 15 to 20

minutes or until the chicken is cooked through. Serve warm over rice.



Fig and Brown Rice Pilaf

Makes 4 servings

75 ml water


175 grams uncooked brown rice


75 grams finely chopped onion


150 grams chopped figs


1/2 teaspoon salt, divided

1/2 teaspoon black pepper, divided


Bring water and stock to a boil in a medium saucepan. Add the brown rice; cover, reduce heat,

and simmer for 15 minutes or until rice is tender. Drain any excess liquid.

Heat the olive oil in a large nonstick skillet over medium high heat. Add onion and celery; sauté

for 5 minutes or until tender. Stir in the rice, figs, thyme, salt, pepper, and paprika. Remove from

heat, and keep warm until ready to serve.



Chicken Couscous Paella

Makes 4 servings



1/2 bunch asparagus, sliced on the bias

125 grams frozen peas

50 grams diced red onion

175 grams shredded cooked chicken breast

3 tablespoons finely chopped fresh cilantro

3 tablespoons finely chopped fresh parsley

125 ml low sodium chicken stock


2 tablespoons finely chopped seeded jalapeño peppers

1/4 teaspoon sea salt 1/4 teaspoon black pepper

250 grams watercress

Cook the couscous according to package instructions. Heat the oil in a nonstick sauté pan over

medium high heat. Add asparagus, peas, and onion; sauté 4 minutes. Add asparagus mixture,

chicken, cilantro, and parsley to the couscous.

Combine stock and next 4 ingredients. Pour over bulgur mixture; toss to coat. Arrange

watercress on each of 4 plates; top with couscous mixture.




Chicken Pad Thai Lettuce Wraps

Makes 6 servings (2 wraps per serving)

125 ml all natural peanut butter


2 tablespoons water

2 teaspoons fresh lime juice

1/8 teaspoon red pepper flakes

2 tablespoons chopped fresh ginger

500 grams skinless, boneless chicken breast halves

12 romaine lettuce leaves

100 grams carrot, cut into matchstick-sized pieces

100 grams jicama, cut into matchstick-sized pieces

100 grams cucumber, cut into matchstick-sized pieces

50 grams fresh bean sprouts 50 grams shredded red cabbage

Combine first 6 ingredients in a small sauté pan over medium heat; stir constantly with a whisk

until melted and warmed through. Set aside.

Heat a large nonstick sauté pan over medium-high heat. Add chicken; cook 5 minutes on each

side or until done. Cut the chicken into thin slices. Cut off the raised portion of the main vein of

each lettuce leaf. Divide chicken evenly among lettuce leaves; top with carrot, jicama, cucumber,

bean sprouts, and cabbage, dividing evenly. Roll up, secure with a toothpick, and serve with the

peanut dipping sauce.



Gazpacho

Makes 4 servings

500 grams Roma tomatoes, chopped

125 grams diced green peppers

125 grams diced cucumbers

4 garlic cloves, crushed


250 ml olive oil

Salt and pepper

Combine all the ingredients; cover, refrigerate, and marinate overnight. Purée the marinated

ingredients in a blender, working in batches if necessary. Strain through a fine-mesh sieve.

Adjust seasoning with salt and pepper. Chill the soup thoroughly before serving.



Green Lentil Salad

Makes 5 servings

1 onion, sliced

340 grams green lentils, rinsed and sorted


2 shallots, minced

1 tablespoon ground mustard seeds

20 ml cider vinegar

Salt and pepper

50 ml olive oil


Place the onion in a medium pot with the lentils and garlic. Cover with cold water. Cover the pot

and bring to a boil over medium heat. Reduce the heat to low and simmer for 25 to 35 minutes

until the lentils are tender, but still intact. The cooking liquid should be absorbed when the lentils

are cooked. Discard the onion and garlic. Toss the warm lentils with the shallots.

Combine the mustard, vinegar, salt, and pepper. Gradually whisk in the oil. Adjust seasoning

with salt and pepper, if necessary. Add the dressing to the warm lentils and shallots. Mix well.

Garnish with the parsley.



Poached Breast of Chicken with Tarragon Sauce

Makes 4 servings


4 (125 gram) boneless skinless chicken breasts

Sea salt and pepper


1 dried bay leaf


1/2 teaspoon dried tarragon

Heat the oil in a large sauté pan. Season the chicken breasts with salt and pepper, and arrange

them in one layer in the pan. Add the stock, bay leaf, thyme and dried tarragon. Cover the

chicken and bring the liquid to a simmer, reduce the heat to low and let simmer, covered.

Continue to poach until cooked through, about 20 minutes. Serve with steamed vegetables.



Balsamic Watercress and Pear Salad

Makes 2 servings

30 ml sunflower oil


2 shallots, minced

Juice of 1 orange

Sea salt and pepper


2 ripe pears, diced

2 stalks sliced celery

25 grams chopped walnuts, toasted

Combine the oil, vinegar, shallots, orange juice, salt, and pepper in a bowl and whisk until

combined. Add the watercress, pears, and celery to the bowl and toss until evenly coated with the

vinaigrette. Garnish with the walnuts and serve immediately.



Stir-Fried Asparagus with Shiitake Mushrooms

Makes 2 servings

15 ml olive oil

15 ml sesame oil

2 teaspoons chopped garlic

1 tablespoon chopped fresh ginger

500 grams asparagus, washed and sliced

180 grams shiitake mushrooms, sliced

75 grams mixed beans

Crushed red chilies, to taste

Heat the oils in a large sauté pan over high heat. Add the garlic and ginger, and sauté for a few

seconds. Add the asparagus and mushrooms and cook an additional 2 minutes. Add the mixed

beans and crushed red chilies and continue to cook until the asparagus is nearly tender,

approximately 3 minutes more.



Red Snapper Veracruz

Makes 2 servings


1 clove garlic, minced

1 teaspoon paprika

2 (175 gram) fillets of red snapper

1 orange pepper, chopped up

10 cherry tomatoes, halved

2 green onions, chopped

Sea salt and pepper


Mix lemon, garlic and smoked paprika in a small bowl. Place snapper fillets in a shallow baking

dish and coat with lemon mixture. Sprinkle peppers, tomatoes, onions over top of the snapper.

Season with salt and pepper and cover with foil. Bake for approximately 15 minutes, until the

fish is white and flaky. Can be served warm or cold.



Butternut Squash and Pomegranate Salad

Makes 4 servings

4 cups of butternut squash, peeled, seeded and roughly chopped into small cubes


2 teaspoons fresh chopped rosemary

1/2 tsp dried crushed red pepper

Sea salt to taste

For the dressing:

Juice of 2 oranges


1 1/2 tablespoons olive oil


1/3 cup walnuts, toasted, coarsely chopped 200 grams pomegranate seeds


Toss butternut squash, olive oil, rosemary, and crushed red pepper on large rimmed baking sheet.

Sprinkle with salt. Roast for 15 minutes. Stir and bake for an additional 5 to 10 minutes, until

browned and tender.

While the squash is baking, whisk the orange juice, lemon juice, and oil together. Set aside.

When you are ready to assemble the salad, combine the lettuce, pomegranate seeds, and walnuts

and lightly toss in the dressing. Spoon warm or room temperature squash over the top of the

salad and enjoy.



Turkey and Zucchini Skillet

Makes 2 servings


3 cloves of garlic, minced 1/2 onion, sliced

250 grams lean minced turkey

4 medium zucchini, chopped

3 tomatoes, chopped

1 tablespoon dried oregano

Sea salt and pepper

Heat a large nonstick skillet over medium high heat and add the oil. Once the olive oil is hot, stir

in the garlic and onions; cook 5 minutes until translucent. Add the turkey and cook 5 minutes

more. Add the zucchini, tomatoes, oregano, and a pinch of salt and pepper. Cover and cook 5

minutes more, until the turkey is cooked through and the vegetables are tender.



Spinach and Bison Meatballs

Makes 4 servings

500 grams minced bison

6 cloves garlic, minced

1 onion, minced

50 grams rolled oats

2 egg whites

1 teaspoon nutmeg

250 grams spinach, wilted


In a large bowl, combine bison, garlic, onion, oats, egg whites, nutmeg, spinach, salt and pepper.

Mix well. Roll the mixture into individual balls, about 2 tablespoons each.

Heat large nonstick sauté pan over medium high heat and add the oil. Once the oil is warm, add

the meatballs in batches, being sure not to crowd the pan. Brown for three to four minutes on

each side, then add the tomatoes and chicken stock. Bring to a boil and turn the heat to low,

cover and simmer for 10 minutes, until the meatballs are cooked through. Serve with beans or

over spaghetti squash.



Swiss Chard with Peppers and Garbanzos

Makes 2 servings


1/2 onion, sliced

3 cloves garlic, chopped

2 bell peppers, sliced

1 tablespoon ground cumin

1 teaspoon smoked paprika 1 large bunch of Swiss chard, stemmed and sliced


1 (450 gram) can of garbanzo beans, rinsed and drained

Sea salt and pepper to taste

Heat the olive oil in a medium sauce pan over medium high heat. Once the oil is hot, add the

onions and sauté 3 to 4 minutes. Next add the peppers and garlic. Cook 5 minutes more, then

add in the cumin and paprika. Stir well. Add the greens and broth. Cover and cook until the

greens are wilted. Stir in the garbanzo beans, season to taste with salt and pepper, serve.



Chicken Piccata

Makes 4 servings

500 grams boneless, skinless, chicken breasts, pounded until thin

Sea salt and pepper

2 tablespoons olive oil, divided

1 shallot, diced



30 grams caper berries

1/2 bunch parsley, chopped


Season chicken on both sides with salt and pepper. In a large nonstick sauté pan over medium

high heat, warm 1 tablespoon of the olive oil. Add the chicken and cook for three to four

minutes on each side, or until lightly browned. Remove the chicken and set aside.

Reduce the heat to low, and add the shallots. Cook for 1 minute, then add the in the stock, lemon

juice, and capers. Once bubbles start to form, stir in the remaining oil. Return the chicken to the

pan, warm through, and top with parsley. Serve warm.



Triple Herb Parsnip Salad

Makes 4 servings

1 kg parsnips, peeled and cubed

1 bunch of asparagus, stemmed chopped

125 grams frozen green peas

2 cloves of garlic, minced

Zest and juice from one lemon

Sea salt, to taste

1 1/2 tablespoon olive oil

3 tablespoons each of dill, tarragon, and parsley

1 tablespoon mustard seeds

Steam parsnips for about 10 minutes until fork tender. Place in a large bowl and then steam the

peas and asparagus until crisp-tender. Add to the bowl with the parsnips. Stir in garlic, lemon

juice, and a pinch of salt. Combine well. Fold in the olive oil, fresh herbs, mustard seed and

lemon zest, serve warm or at room temperature.



Quick Deviled Egg

Makes 1 serving

1 hard-boiled egg

2 tablespoons all natural chicken or vegetable stock

1 teaspoon ground mustard seed

1 tablespoon fresh chives, diced

Dash of sea salt and black pepper

Paprika

Cut hard-boiled egg in half and gently scoop yolk into bowl. Mix the stock, mustard, chives and

salt/pepper with yolk. Spoon the yolk mixture back into the egg white. Garnish with a sprinkle of

paprika.



Evening Recipes

Quinoa Stuffed Poblano Chilies

Make 4 servings (Serving Size: 2 stuffed halves)

4 (12 cm) poblano chili peppers

375 ml water






2 teaspoons jalapeno pepper, seeded and minced


2 tablespoons unsalted pumpkin seeds

25 grams minced green onions

1 tablespoon minced fresh cilantro


1 tablespoon lime juice

Sea salt and pepper

5 large tomatoes, skinned and pureed


Cut the chilies in half lengthwise; remove stems and seeds. Set aside. Combine water and quinoa

in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid

is absorbed. Set aside.

Place a large nonstick sauté pan over medium-high heat until hot, add the oil. Add bell peppers,

onion, jalapeño pepper, and garlic; sauté 2 minutes. Add pumpkin seeds and sauté 2 minutes.

Remove from heat; stir in quinoa, green onions, cilantro, and lime juice. Season to taste with sea

salt and pepper Spoon 1/3 cup quinoa mixture into each chili half.

Pour the tomato juice into a large baking dish and place stuffed chilies in the dish. Cover and

bake for 20 minutes. Spoon tomato juice over chilies, serve warm.



Beef and Green Onion Stir Fry

Makes 4 servings

1 1/2 bunches green onions

500 grams lean top round steak

3 tablespoons chopped fresh ginger


1 teaspoon sesame oil

1 medium red bell pepper, thinly sliced

250 ml all natural, low sodium beef broth



Sea salt and pepper

Thoroughly wash green onions. Remove root ends and tips of onions; cut into 5-cm pieces. Place

pieces in a large bowl. Cut steak across the grain into thin slices and add to green onions in bowl.

Sprinkle with the ginger and mix.

In a large sauté pan over high heat, add the oils. Sauté beef mixture and red bell pepper, in 2

batches, until beef reaches desired doneness and bell pepper is crisp-tender. Whisk together beef

broth, vinegar, and red pepper flakes. Add to beef mixture in skillet, and bring to a boil. Cook for

2 minutes, serve. Add salt and pepper to taste.



Swordfish with Mint Caper Sauce

Makes 4 servings

For the sauce:



1 tablespoon chopped fresh mint

1 1/2 teaspoons capers, drained

1/4 teaspoon garlic

Sea salt and pepper

For the fish:

1 teaspoon paprika



1/4 teaspoon ground ginger

1/4 teaspoon ground cumin 1/4 teaspoon ground cinnamon


4 (175 gram) swordfish steaks

To prepare sauce, combine the first 5 ingredients in a small sauté pan and bring to a simmer.

Cook for 2 minutes, season to taste with salt and pepper, set aside.

To prepare fish, heat a nonstick grill pan over medium-high heat. Combine paprika and next 6

ingredients; sprinkle over both sides of fish. Lightly coat both sides of fish with cooking spray;

add fish to pan. Cook 4 minutes on each side or until fish flakes easily when tested with a fork or

until desired degree of doneness. Serve with the sauce. Garnish with mint sprigs, if desired.



Fennel-Infused Mussels

Makes 2 servings


2 small bulbs fennel, coarsely chopped

1 teaspoon fennel seeds


175 ml all natural, low sodium fish stock

125 ml water



2 (450 gram) cans diced tomatoes, liquid reserved

1 kg fresh mussels, scrubbed and debearded

Heat the oil in a large pot over medium-high heat. Add fennel, fennel seeds, and garlic; sauté 3

minutes. Stir in water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 7-8

minutes. Add mussels; cover and cook 6 minutes or until shells open. Remove from heat; discard

any unopened shells.



Pan Grilled Tuna

Makes 4 servings

2 teaspoons sesame oil

4 (175 gram) fresh tuna steaks

Sea salt and pepper

Place a large nonstick sauté pan over high heat. When pan is hot, add the sesame oil. Season the

tuna steaks on both sides with salt and pepper. Sear the tuna, turning once, until browned on the

surface and red in the center, or medium rare, 4 to 5 minutes total. Serve with steamed

vegetables.



White Bean Chicken Chili

Makes 4 servings


2 tablespoons chopped Serrano peppers


1 medium onion, chopped

500 grams minced chicken

1 (450 gram) can small white beans, rinsed and drained


250 grams sweet corn

Chili powder

Sea salt and pepper

In a medium soup pot over medium heat, add the oil and stir in the peppers, cumin, onion, and

chicken until the meat is cooked through, about 8 minutes. Add beans, stock, and corn. Stir just

until hot, 1 to 2 minutes. Ladle into wide bowls. Sprinkle with chili powder and season with salt

and pepper to taste.



Flank Steak with Tomato Relish

Makes 4 servings

For the steak:

1 teaspoon whole black peppercorns

1 teaspoon cumin seeds

2 whole cloves

1 tablespoon chopped chipotle chili pepper


1 tablespoon fresh thyme leaves


1 garlic clove, peeled

500 grams lean flank steak

For the relish:

250 grams fresh sweet corn kernels

1 large tomato, chopped and seeded

100 grams chopped roasted red bell peppers





To prepare steak, cook the first 3 ingredients in a small nonstick skillet over medium heat for 45

seconds or until toasted. Place the peppercorn mixture in a food processor; pulse until finely

ground. Add the pepper, vinegar, and the next 3 ingredients; process until smooth. Combine

vinegar mixture and steak in a large zip-top plastic bag; seal and marinate in refrigerator 24

hours. Remove from bag; discard marinade.

Preheat grill to high heat.

Cook the steak 4 to 5 minutes on each side for medium. Cover and let sit 10 minutes before

slicing. To prepare the relish, heat a large nonstick skillet over medium-high heat. Add corn;

sauté 5 minutes or until lightly browned. Remove from heat; stir in tomato and remaining

ingredients. Serve warm with steak.



Adobo Beef

Makes 6 servings

250 ml fresh lime juice

2 teaspoons black pepper

2 teaspoons dried oregano

2 teaspoons ground cumin

1 1/2 teaspoons sea salt


1 kg beef tenderloin

1 1/2 teaspoons olive oil 2 tablespoons coarsely chopped fresh cilantro

2 tablespoons finely chopped green onions

Combine first 6 ingredients in a large baking dish. Trim fat from the beef. Place tenderloin in

dish, turning to coat; cover and marinate in refrigerator 1 hour, turning pork occasionally.

Heat grill to high.

Remove beef from dish; discard marinade. Brush with oil. Place on the grill and cook 25

minutes, turning once, or until thermometer cooked to desired doneness. Cut into slices and

sprinkle with cilantro and green onions.

Calories per serving: 258


Almond Crusted Salmon

Makes 4 servings

50 grams slivered almonds

1 tablespoon whole coriander seeds, plus 2 teaspoons

1 tablespoon cumin seeds

1 tablespoon sesame seeds


1 teaspoon coarse sea salt, divided


4 (175 gram) center-cut, skin-on salmon fillets

1 egg white


In a skillet over medium-high heat, toast almonds, stirring constantly, until golden brown, about

3 minutes. Let cool, then chop finely and transfer to a bowl.

In the same skillet, toast coriander and cumin seeds until fragrant, about 2 minutes, stirring once

or twice. Let cool, then grind coarsely in a food processor. Toast and grind sesame seeds the

same way. Add ground spices and sesame seeds to almonds along with thyme, 3/4 tsp. salt, and

pepper. Mix to combine.

Brush skinless side of fillets with egg white, then season with the remaining salt. Coat with the

almond-spice mixture, pressing slightly so it adheres to fish.

Turn all burners to high and close lid. When the temperature inside the grill reaches 200 degrees

C, place a sheet of foil on the grill and spray with cooking spray, let sit 2 minutes.

Brush salmon skins with oil and set the filets skin side down. Cover grill and cook fish until skin

is light brown and crisp, about 10 to 15 minutes. Use a spatula to remove the fish from the foil

and serve warm with your favorite vegetables.



Bouillabaisse

Makes 4 servings


150 grams finely chopped onion

150 grams finely chopped fennel bulb

3 tablespoons finely chopped shallots

1/2 teaspoon chopped fresh thyme


500 ml water

1 tomato, peeled and pureed


350 grams sweet potato, peeled and cubed

1 (350 gram) fennel bulb, cut into 8 wedges

4 (175 gram) salmon fillets



Heat 1 teaspoon oil in a large stock pot over medium heat. Add onion and next 4 ingredients;

cook 7 minutes or until tender, stirring frequently. Stir in water, tomato, and fish stock; bring to a

boil. Reduce heat, and simmer 45 minutes.

Strain mixture through a sieve over a bowl; discard solids. Return mixture to pan; bring to a boil.

Add potato; cook 10 minutes. Add fennel; cook 4 minutes. Remove from heat, and keep warm.

Heat 1 teaspoon oil in a separate nonstick sauté pan over medium-high heat. Sprinkle fish with

salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when

tested with a fork. Pour the soup into serving bowls and place the salmon on top.



Marinated Sea Bass

Makes 4 servings

2 tablespoons minced fresh cilantro

1 tablespoon minced fresh ginger

Juice of 1 orange


4 (75 gram) striped bass fillets

Combine first 4 ingredients in a large zip-top plastic bag; add fish to bag. Seal and marinate in

refrigerator 10 minutes, turning once. Remove fish from bag, and reserve marinade.

Heat a large nonstick sauté pan over medium-high heat. Add fish to pan; cook 4 minutes on each

side or until fish flakes easily when tested with a fork. Remove fish from pan. Add marinade to

pan; bring to a boil. Cook 30 seconds; serve with fish. Serve with brown rice or steamed

vegetables.



Greek Garlic Chicken

Makes 8 servings

8 chicken leg pieces (thighs and drumsticks attached)

30 grams minced garlic

125 ml lemon juice

75 ml olive oil

2 1/2 tablespoons dried oregano

2 tablespoons coarse ground pepper

1 tablespoon sea salt

2 tablespoons chopped parsley

2 tablespoons chopped kalamata olives


Trim any fat from the chicken and remove the skin. Place in a large baking dish. In a bowl, mix

minced garlic, lemon juice, olive oil, oregano, pepper, and salt. Smear garlic mixture evenly over

chicken, and then arrange legs, cut side down, in a single layer.

Bake until cooked through, about 1 1/2 hours, basting every 30 minutes. Transfer to a serving

platter and garnish with parsley and olives.



Baked Sole Hobo Packs

Makes 4 servings


1 teaspoon fresh minced ginger

1 teaspoon sesame oil

4 (175 gram) catfish fillets

4 green onions, sliced

1/2 red bell pepper, chopped

1/2 cucumber, finely chopped


Combine vinegar, ginger, and sesame oil, stirring well. Cut 4 (27 cm) squares of aluminum foil;

place a fish fillet in center of each square. Spoon the green onions, bell pepper, and cucumber

evenly over each fillet, then drizzle the vinegar mixture evenly over the vegetables. Fold foil

over fillets to make packets, and seal edges tightly.

Place fish packets on a baking sheet and cook for 12 minutes. Serve with brown rice or fruit.



Lemon Pepper Flounder

Makes 4 servings

2 tablespoons grated lemon zest


1 1/4 teaspoons coarse black pepper



4 (175 gram) flounder fillets

Lemon wedges


Combine first 5 ingredients. Place fillets on a nonstick baking sheet coated. Rub garlic mixture

evenly over fillets. Bake for 8 minutes or until fish flakes easily when tested with a fork. Serve

with lemon wedges, if desired. Serve with wholegrain couscous or steamed vegetables.



Balsamic Grilled Filets

Makes 4 servings


3 tablespoons balsamic vinegar

2 tablespoons mustard seeds

1 teaspoon sea salt


4 (150 gram) filet mignon steaks, 1 inch thick

4 small red onions, halved

4 plum tomatoes, halved

Mix together the oil, vinegar, mustard seeds, salt, and pepper in a large, shallow dish. Place

steaks in marinade and turn to coat. Cover with plastic wrap and refrigerate 30 minutes or

overnight.

Heat the grill to medium-high heat. Lightly brush onion and tomato halves with oil. Place onions

on grill, cut side down, and grill 10 minutes with the lid down. Turn and cook 5 minutes more;

transfer to a plate and keep warm.

Place steaks on grill and cook, without turning, 4 minutes with the lid down. Turn steaks and

place tomatoes, cut side down, on grill. Cook steak and tomatoes, with lid down, 4 minutes.

Transfer steak to plates along with the onions and tomatoes.



Grilled Oysters with Ginger Sauce

Makes 4 servings

1/2 cup white vinegar

1/4 cup fresh lime juice

1 1/2 tablespoons minced shallots

2 teaspoons chopped fresh ginger

1 teaspoon freshly ground pepper

36 fresh oysters, in their shells

Whisk together the first 5 ingredients in a small bowl. Set aside.

Scrub oysters with a stiff brush under running water. Insert an oyster knife into the hinged edge

of each oyster; twist knife handle back and forth until top shell is loose. Slide oyster knife along

the bottom of the top shell to detach muscle. Remove and discard top shell, keeping the oyster in

the deeper bottom shell. Spoon approximately 1 teaspoon sauce over each oyster.

Grill uncovered, over high heat 1 to 2 minutes or until sauce boils. Remove oysters from grill

with tongs, being careful not to spill sauce. Serve immediately.



Beef and Couscous Stew

Makes 8 servings

1 kg beef stew meat, trimmed and cubed


3 medium leeks, chopped

250 grams chopped carrot


1 1/2 liters water

1 1/2 teaspoons sea salt



4 bay leaves

350 ml all natural, low sodium beef broth


Heat a large stock pot over medium-high heat. Add half of beef; cook 5 minutes, browning on all

sides. Remove from pan. Repeat procedure with remaining beef. Add the oil, leek, carrot, and

garlic; sauté 4 minutes or until lightly browned. Return beef to pan. Add water and next 5

ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour. Add couscous; cook 30

minutes or until beef and couscous are tender. Discard bay leaves.




Blackened Snapper

Makes 6 servings

250 ml olive oil


2 tablespoons dried thyme

2 tablespoons dried basil

1 1/2 tablespoons coarsely ground black pepper

2 teaspoon dried crushed red pepper

1 teaspoon sea salt

6 (175 gram) red snapper fillets, skinned

Chopped parsley

Lemon wedges

Melt oil in medium saucepan over low heat. Stir in lemon juice through sea salt. Cook over low

heat for 10 minutes; pour into shallow dish. Dip fillets into olive oil mixture, coating thoroughly.

Place fillets on platter; cover and chill at least 1 hour.

Heat a large cast-iron skillet over high heat until a drop of water sizzles in the pan. Add 2 fillets,

and cook 2 minutes on each side or until fish flakes with a fork. Keep cooked fillets warm.

Repeat procedure with remaining fillets. Garnish with parsley and serve with lemon wedges.



Boiled Lobster

Makes 4 servings

4 liters water

2 tablespoons sea salt

4 (350 gram) live lobsters

Combine water and salt in a very large stock pot; bring to a boil. Plunge lobsters headfirst into

boiling water, and return water to a boil. Cover, reduce heat, and simmer 10 minutes. Drain and

cool slightly.

Place each lobster on its back, twist the body and tail shell apart, and cut the body shell open

using kitchen shears. Remove liver and coral roe. Remove meat from tail shell. Remove

intestinal vein that runs from the stomach to tip of the tail. Return tail meat to shell. Crack claws

using a seafood or nut cracker. Serve with steamed vegetables.



Brick Grilled Quail

Makes 4 servings

8 quail

75 ml lemon juice

10 grams chopped parsley


3 tablespoons minced garlic



1/2 teaspoon coarse ground pepper

1/2 teaspoon red pepper flakes


With poultry shears or kitchen scissors, cut along one side of backbone on each bird, cutting

back completely in two. Rinse birds well and pat dry. Pull birds open and set skin side up on a

flat surface; with your hand, press birds to flatten.

In a large baking dish, mix lemon juice, parsley, olive oil, garlic, basil, oregano, pepper, chili

flakes, and 1/2 teaspoon salt. Rub mixture all over birds. Place in dish, overlapping and stacking

as needed. Cover and chill at least 30 minutes or up to 1 day.

Preheat grill to medium.

Place birds, skin side down and side by side, on the grill. Place a large baking sheet on top of the

quail and place 4 to 5 bricks on the baking sheet. Cover grill and cook until skin is well browned

about 12 to 15 minutes. Remove weighted pan and, with a wide spatula, turn birds over. Cover

grill and cook without weighted pan until meat at thigh bones are no longer pink, 2 to 5 minutes

more.



Broiled Salmon Burgers

Makes 5 servings

3 large eggs, lightly beaten

3 tablespoons lemon juice

2 tablespoons minced shallots

2 tablespoons mustard seeds


5 (125 gram) skinless salmon fillets, ground

Sea salt and ground pepper

Preheat broiler to high.

Combine all ingredients and mix well. Season to taste with salt and pepper. Form into 5 patties,

and place on a baking sheet. Broil for 5 to7 minutes on each side or until the burgers are just

cooked through.



Stewed Chicken

Makes 4 servings


4 (125 gram) skinless boneless chicken breast halves




1 (450 gram) can spicy stewed tomatoes, undrained and chopped


300 grams sliced okra

200 grams uncooked brown rice

Heat oil in a large nonstick sauté pan over medium-high heat until hot. Add chicken; cook 2

minutes on each side. Add stock, salt, pepper, tomatoes, and garlic; cover, reduce heat, and

simmer 8 minutes or until chicken is done. Add okra; simmer, covered, 3 minutes.

Stir in the brown rice and simmer until rice is cooked, about 25 minutes.



Chestnut and Sage Stuffed Chicken

Makes 8 servings

2 whole roasting chickens

100 grams coarsely chopped chestnuts

1 teaspoon dried rubbed sage


Juice of one orange

4 zucchini, chopped

1/2 teaspoon coarsely ground black pepper


Lemon juice


Rinse the chickens and pat dry. Set aside.

Combine the chestnuts and next and next 6 ingredients; stir well. Divide the mixture and put into

the cavity of the chickens. Tie the legs together with kitchen twine. Sprinkle the chickens with

salt and pepper and drizzle with lemon juice. Place in a baking dish and cook for 1 hour.

Increase the temperature to 220 degrees C and continue to cook for 20 minutes, until golden

brown and the juices run clear.



Chicken and Pinto Bean Burritos

Makes 6 servings

1 (450 gram) can pinto beans, rinsed and drained

75 ml water

4 (125 gram) chicken breasts, cooked and shredded

1/4 teaspoon salt

1/4 teaspoon cumin

1/4 teaspoon chili powder

6 large leaves red leaf lettuce

1 tomato, chopped

6 tablespoons chopped black olives

Combine beans and water in a medium skillet and mash lightly with back of a fork. Place pan

over medium high heat; stir in the chicken, salt, cumin and chili powder. Cook 3 minutes, stirring

occasionally, or until thoroughly heated.

Spread about 1/2 cup chicken mixture down the center of each lettuce leaf; top each with tomato

and olives. Wrap, secure with a wooden pick and serve warm.



Meatball Soup

Makes 8 servings

For the meatballs:

50 grams diced onion

1 tablespoon chopped garlic

1 tablespoon chopped fresh parsley

1 teaspoon onion powder

1 teaspoon black pepper

1/2 teaspoon salt

1 kg lean minced beef

3 large eggs

For the soup:

750 ml water

1 liter all natural, low sodium beef stock

100 grams chopped celery


1 (500 gram) package frozen mixed vegetables


1 cup uncooked whole grain couscous



To prepare meatballs, combine the first 8 ingredients in a bowl; shape mixture into 24 (5 cm)

meatballs. Place meatballs on a baking sheet and cook 20 minutes, or until done.

To prepare soup, bring water and stock to a boil in a soup pot. Add celery, onions, and frozen

vegetables; cook 10 minutes or until vegetables are tender. Add couscous; cook 8 minutes or

until done. Add meatballs; cook 2 minutes or until thoroughly heated. Season to taste with sea

salt and pepper. Place 3 meatballs in each of 8 bowls; divide soup among bowls. Sprinkle evenly

with parsley.



Venison with Green Apple Salsa

Makes 4 servings

1 tart green apple, diced

1/2 large red onion, diced

1 red bell pepper, diced

1/2 bunch cilantro, chopped

Juice of 2 oranges

75 ml cider vinegar

1/4 teaspoon chipotle chili powder

4 (175 gram) venison steaks


Sea salt and pepper

To make salsa, in a medium bowl, mix apple, onion, bell pepper, cilantro, orange juice, vinegar,

and chili powder. Cover and chill.

Preheat grill to medium high.

Rub the venison with olive oil, salt and pepper. Cook covered about 6 minutes per side until

medium. Serve topped with the chilled salsa.



Ancho Roasted Cod

Makes 4 servings

1 kg fresh cod fillets

1 teaspoon ancho chili powder





Juice of 1 lime


Lightly coat a roasting pan with vegetable cooking spray. Arrange the cod fillets skin-side

down. Sprinkle with the chili powder, oregano, and salt. Roast 5 to 7 minutes or until the cod is

just opaque and flakes when tested with a fork.

Meanwhile, heat the oil in a small sauté pan over medium-low heat. Add the cumin and lime

juice and continue to cook, 1 minute longer. Drizzle over the cod and serve with steamed

vegetables.



Seared Salmon with Sweet Pepper Salsa

Makes 4 servings

For the salsa:

75 grams diced red onion

50 grams diced yellow bell pepper

50 grams diced red bell pepper

50 grams diced plum tomato

2 tablespoons chopped fresh cilantro

1 tablespoon minced seeded jalapeno pepper


2 teaspoons cider vinegar





For the salmon:


4 (175 gram) salmon fillets


To make the salsa, combine the first 12 ingredients in a bowl; stir well. Let stand at least 30

minutes, stirring occasionally.

For the salmon, rub the olive oil evenly over the filets and season with salt and pepper. Heat a

nonstick sauté pan over medium-high heat. Add fillets; cook 4 minutes on each side or until fish

flakes easily when tested with a fork. Serve with salsa.



Chilled Lobster and Asparagus

Makes 4 servings

2 liters water

2 tablespoons sea salt

2 (500 gram) live lobsters

250 grams fresh asparagus

75 ml olive oil

1 1/2 tablespoons fresh lemon juice

1 tablespoon white vinegar

1 shallot, minced

1/2 teaspoon chopped fresh tarragon

1/2 teaspoon chopped fresh parsley



1 small head Bibb lettuce

Bring the water and 2 tablespoons salt to a boil in a large stock pot. Plunge lobsters, head first,

into boiling water; return to a boil. Cover, reduce heat, and simmer 10 minutes; drain and cool.

Remove meat from claws and tails. Chill lobster meat.

Cook asparagus in boiling water to cover 3 minutes or until crisp-tender; drain. Plunge into ice

water to stop the cooking process; drain and pat dry. Set aside. Combine olive oil and next 7

ingredients in a jar; cover tightly, and shake vigorously. Arrange lettuce leaves, lobster, and

asparagus on plates and drizzle with dressing.



Clams and Mussels in Black Bean Sauce

Makes 4 servings

2 dozen littleneck clams

2 dozen large mussels, debearded

200 grams cooked black beans, coarsely chopped

75 ml cider vinegar



2 tablespoons finely minced ginger

1 tablespoon sesame oil

Scrub clams and mussel shells well with a brush. Discard opened or cracked clams and mussels.

Combine black beans and vinegar, set aside. In a large stock pot, sauté the onions, garlic, and

ginger and sesame oil over medium high heat for 2 minutes. Add clams, mussels and bean

mixture. Bring to a boil; cover and cook 7 minutes or until shells open, stirring once.

Immediately remove opened clams and mussels with a slotted spoon. Continue cooking

remaining clams and mussels for 2 minutes; others may open. Discard any unopened shells.

Bring pan juices to a boil; cook over medium heat for 3 to 4 minutes. Transfer to a bowl, add the

mussels and clams, toss, and serve warm.



Artichoke and Tomato Sauté

Makes 4 servings

75 ml olive oil

25 grams minced shallots

2 cloves garlic, minced

200 grams zucchini, thinly sliced

250 grams diced tomatoes

6 artichoke bottoms, quartered

Sea salt and pepper

Heat the olive oil in a sauté pan over medium heat; add the shallots and garlic, and cook until

aromatic, about 2 minutes. Add the zucchini, and continue to sauté until the zucchini wilts and

becomes tender, 5 to 6 minutes. Add the tomato and artichokes and continue to cook, stirring as

necessary, about 3 to 4 minutes more. Season to taste with salt and pepper.



Pomegranate Grilled Beef Tenderloin

Makes 6 servings

1 1/2 kg beef tenderloin

100 grams pomegranate seeds, plus more for garnish



Sea salt and pepper

Blot the tenderloin dry with paper towels. Place the pomegranate seeds, vinegar and oil in a zip-

top bag and add the tenderloin. Seal and refrigerate for at least 2 and up to 12 hours.

Preheat a gas grill to medium-high heat. Remove the tenderloin from the marinade and pour the

marinade in a sauce pan. Add 125 ml water and simmer over high heat until it reduces by half,

reserve.

Brush the tenderloin with additional olive oil and season with salt and pepper. Grill for 30

minutes, until medium. Let rest for 10 minutes covered, slice, and then serve with the reserved

pomegranate sauce.



Scrod with Shallots and Tomatoes

Makes 4 servings

4 (175 gram) scrod fillets


1/4 teaspoon pepper


3 shallots, minced

75 ml water


50 grams chopped tomatoes

25 grams capers, drained and rinsed

Lemon wedges

Season the scrod with the salt and pepper. In a large sauté pan, warm the oil over medium heat.

Sprinkle the bottom evenly with the shallots and place the scrod on top. Add the water and stock.

Bring the liquid to a simmer and cover.

Transfer the entire pan to a 180 degree C oven. Continue to cook for about 10 to 12 minutes or

until the flesh is opaque and gives under slight pressure. Keep warm until ready to serve.

In a medium sauce pan, mix the tomatoes and capers. Warm through and season to taste with

salt and pepper. Serve over the fish and garnished with lemon wedges.



Grilled Shrimp with Basil

Makes 2 servings

500 grams medium shrimp


60 ml white vinegar

2 teaspoons dried thyme

50 grams minced onion

1 tablespoon cumin

150 ml olive oil

2 teaspoons dried basil

2 garlic cloves, chopped

1 bunch fresh basil leaves, torn

Sea salt and pepper

Combine all the ingredients except the fresh basil in a stainless steel bowl. Marinate for 30

minutes. Remove the shrimp from the marinade and drain them well.

Heat a large nonstick skillet over medium high heat. Add the shrimp and cook until pink, about

5 minutes. Add the basil, cook 1 minute more. Season to taste with salt and pepper. Serve

warm.



Jerked Game Hens

Makes 4 servings

50 grams chopped onions


75 ml olive oil

25 ml cider vinegar

1 teaspoon allspice


1/2 teaspoon cinnamon

1 teaspoon sea salt

1 teaspoon ground cloves

4 (250 gram) game hens, butterflied

Coarse sea salt

Combine the first 9 ingredients in a blender and purée to form a smooth, thick paste. Using

gloves, rub the jerk seasoning onto both sides of the game hens. Refrigerate and marinate


overnight.

Preheat the grill to 220 degrees C. Season each hen with coarse sea salt. Cook, presentation side

down, for 12 minutes. Reduce the heat, turn the hens over, and cook for another 12 minutes or

until an internal temperature of 82 degrees C is reached. Serve immediately.



Lamb Satay

Makes 4 servings (Serving Size: 3 skewers)

1 kg lamb leg meat, boned and trimmed

Marinade:

60 ml olive oil

2 tablespoons chopped lemongrass

1 tablespoon chopped garlic

1 teaspoon red pepper flakes

1 tablespoon curry powder

Juice of 2 oranges

1 tablespoon chopped ginger

Fresh cilantro

Lime wedges

Cucumber slices

Cut the lamb into (60-gram) strips approximately 10-centimeters long. Lightly pound the strips

with a mallet. Thread the strips onto 15-centimeter bamboo skewers that have been soaked in


water.

To make the marinade, combine the first 7 marinade ingredients in the bowl of a food processor

and puree until smooth. Brush the meat with the marinade and allow skewers to marinate for 1

hour. Grill the skewers over high heat for 2 minutes. Serve warm garnished with cilantro, lime

wedges, and cucumber slices.



Roasted Butternut Bisque

Makes 2 servings

500 grams butternut squash, peeled and cubed

2 tablespoons olive oil, plus 1 teaspoon


1/4 teaspoon pepper

2 tablespoons finely chopped shallots

1 garlic clove, finely chopped

500 ml all natural, low sodium vegetable stock

1 tablespoon chopped fresh flat-leaf parsley


Place squash in large baking dish and toss in 2 tablespoons of the olive oil. Sprinkle squash with

salt and pepper; toss well. Bake for 30 minutes or until tender.

Add 1 teaspoon olive oil to a medium soup pot. Add shallots and garlic to pan; cook 3 minutes,

stirring occasionally. Add squash and broth to pan; bring to a boil, and cook 2 minutes. Stir in

stock. Reduce heat, and cook 2 minutes, stirring constantly. Place one-third of squash mixture in

a blender and blend until smooth. Pour into a large bowl. Repeat procedure with remaining

squash mixture. Sprinkle with parsley and season to taste with salt and pepper.



Roasted Bison Loin

Makes 8 servings


1 1/2 teaspoons chili powder





1/4 teaspoon garlic powder

1/4 teaspoon celery seeds

1 kg bison tenderloin

1 tablespoon fresh lime juice

Combine first 8 ingredients in a small bowl. Place bison on a dish; drizzle with the lime juice.

Rub spice mixture over bison. Cover and refrigerate 1 hour.


Let bison stand at room temperature 15 minutes. Secure bison at 5-cm intervals with twine and

place in a small roasting pan coated with cooking spray. Bake for 30 to 40 minutes, until it

reaches desired doneness. Remove from oven; and let stand 20 minutes before slicing.



Potato and Parsnip Bake

Makes 4 servings

1 teaspoon chili powder

2 teaspoons mustard seeds

1 teaspoon coriander seeds


1/4 teaspoon garam masala (optional)



750 grams sweet potatoes, sliced

350 grams parsnips, peeled and sliced

2 tablespoons chopped fresh cilantro


Combine chili powder, mustard seeds, and coriander seeds in a small nonstick skillet over

medium-high heat. Cover and cook 2 minutes or until seeds begin to pop, shaking pan

occasionally. Remove from heat; let stand, covered, 1 minute. Stir in cumin and garam masala.

Combine spice mixture, olive oil, and next 3 ingredients in a roasting pan coated with cooking

spray; toss to coat. Bake for 20 minutes or until vegetables are tender, turning vegetables after 10

minutes. Sprinkle vegetable mixture with cilantro; toss.



Roasted Cauliflower Soup

Makes 4 servings

1 whole garlic head

1 kg cauliflower florets

2 tablespoons olive oil, divided

150 grams thinly sliced onion

500 ml all natural, low sodium vegetable stock


2 fresh thyme sprigs

1 1/2 tablespoons sesame oil 1/2 teaspoon sea salt


Chopped fresh parsley, for garnish


Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap in foil.

Arrange cauliflower in a single layer on a nonstick baking sheet and drizzle with 1 tablespoon of

the olive oil. Add garlic to pan. Bake garlic and cauliflower for 35 minutes or until golden

brown, turning cauliflower after 20 minutes. Cool 10 minutes. Separate garlic cloves; squeeze to

extract garlic pulp, reserve. Discard skins.


Heat the remaining olive oil in a large soup pot over medium-high heat. Add onion to pan; sauté

7 minutes or until tender, stirring frequently. Add stocks and thyme sprigs; bring to a simmer.

Cook 10 minutes, stirring occasionally.

Discard thyme sprigs. Stir in reserved garlic pulp and cauliflower. Place half of the mixture in a

blender and blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup

mixture. Stir in sesame oil, salt, and pepper. Ladle soup into bowls and top with chopped parsley.



Spicy Sweet Bottomless Shrimp Tostadas

Makes 2 servings

1 avocado, thinly sliced

100 grams black beans, warmed

1 pound raw shrimp, shells removed

2 tablespoons chopped jalapeno

1/2 papaya, peeled and pureed

1/2 tomato, chopped

Salt and pepper

Layer 3 to 4 avocado slices on each plate and set aside. Top the avocado with equal amounts of

beans. Mix the shrimp, jalapeno, papaya puree, and tomato. Season to taste with salt and pepper.

Spread the shrimp evenly onto a baking sheet and place under the broiler for about 3-4 minutes

per side, until bubbly. Pile the shrimp on top of the beans and serve.



Grilled Chicken with Avocado Salsa

Makes 6 servings

750 grams boneless, skinless chicken breasts

Sea salt and pepper

3 avocados, cubed


2 tomatoes, chopped


Chopped fresh cilantro

Sprinkle the chicken with salt and pepper, and cook on a grill or in a grill pan until cooked

through. In a medium bowl, mix the avocado, lemon juice, tomato and onion. Slice the chicken

breasts and serve topped with salsa. Garnish with cilantro.



Crab Margarita Salads

Makes 2 servings

Coarse sea salt

1 lime

2 margarita glasses

2 avocados, thinly sliced

1/2 teaspoon cumin

1/2 teaspoon chili powder

1 large tomato, diced

500 grams lump crabmeat

2 tablespoons lime juice

Pour the salt onto a dinner plate. Slice the lime into four wedges, and rub one wedge around the

rim of each of the margarita glasses. Twist each glass rim in the salt, causing the salt to stick to

the lime juice.

Mix the cumin and chili powder together in a small bowl. Fill the bottom of one glass with 3

avocado slices, then sprinkle 1/4 teaspoon the seasoning blend onto the avocado. On top of the

avocado, spread 1/4 of the diced tomatoes. Spread approximately 1/4 of the crabmeat on top of

the tomatoes and sprinkle with 1 teaspoon of lime juice. Create a second layer in the same glass,

repeating steps 3 and 4. Repeat in the remaining glass.



Cashew Stuffed Trout

Makes 2 servings


90 grams finely chopped mushrooms

20 grams finely chopped shallots


125 grams cashews, chopped

3 tablespoons finely chopped cilantro



2 (175 gram) dressed whole trout

Lemon wedges


Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and next 3

ingredients to pan; sauté 5 minutes or until mushrooms are tender. Remove from heat. Stir in

cilantro, and 1/2 teaspoon salt.

Sprinkle remaining 1/2 teaspoon salt and pepper evenly inside of fish. Spoon 1/2 of mushroom

mixture into each fish. Place fish on 2 nonstick baking pans. Place pans on middle and bottom

oven racks. Bake for 15 minutes. Rotate pans on racks; bake an additional 10 minutes or until

fish flakes easily with a fork or desired degree of doneness. Serve with lemon wedges.



Black Eyed Pea Cassoulet

Makes 8 servings


4 (300 gram) chicken leg quarters, skinned


1 teaspoon freshly ground black pepper, divided

150 grams finely chopped yellow onion

7 cloves garlic, chopped

100 grams mushrooms, sliced


150 grams finely chopped carrot


250 grams black-eyed peas, cooked

2 tablespoons chopped fresh thyme, divided

2 tablespoons chopped fresh flat-leaf parsley, divided

In a large stock pot over medium high heat, add the oil. Sprinkle chicken with 1/2 teaspoon salt

and 1/2 teaspoon pepper. Add 2 chicken legs to pan; cook 3 minutes on each side or until

browned. Remove from pan. Repeat procedure with remaining chicken. Add onion and garlic to


pan; sauté 3 minutes. Add remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper,

mushrooms, celery, and carrot. Cover; reduce heat to low, and cook 20 minutes or until very

tender, stirring occasionally.

Stir in stock, peas, 1 tablespoon thyme, and 1 tablespoon parsley. Return chicken to pan; bring to

a boil. Reduce heat, and simmer 1 hour and 20 minutes or until chicken is tender, slightly

mashing beans occasionally with a fork or potato masher. Remove chicken from pan; cool

slightly. Remove meat from bones; shred. Discard bones. Return meat to pan. Simmer 20

minutes or until mixture is thick, stirring occasionally. Stir in remaining 1 tablespoon thyme and

remaining 1 tablespoon parsley.



Roasted Brussel Sprouts and Chestnuts

Makes 4 servings

750 grams trimmed and quartered Brussels sprouts

150 grams chestnuts, halved



1/4 teaspoon coarsely ground black pepper

Dash of ground red pepper


Combine sprouts and chestnuts in a large bowl. Add oil, salt, and peppers; toss well to coat.

Spread in a single layer on a baking dish.

Bake for 25 minutes or until sprouts are tender, stirring after 15 minutes. Remove from oven.

Drizzle with olive oil for garnish.



Seared Mahi Mahi

Makes 4 servings

For the succotash:

1 medium red bell pepper

50 grams finely chopped green onions

2 teaspoons chopped fresh thyme

2 teaspoons white vinegar

2 teaspoons fresh lime juice





100 grams tinned sweet corn

For the mahi mahi:


4 (175 gram) mahi mahi fillets

Salt and pepper

Preheat broiler to high.

To prepare succotash, cut the bell pepper in half lengthwise; discard seeds and membranes. Place

pepper halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or

until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop.

Combine pepper, onions, and next 7 ingredients, tossing to combine.

Add sweet corn to bell pepper mixture; toss to combine.

To prepare mahi mahi, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.

Sprinkle both sides of fish with salt and pepper. Add fish to pan; cook 4 minutes on each side or

until fish flakes easily when tested with a fork. Serve with succotash.



Sweet Potato Pecan Burgers

Makes 6 burgers

250 grams cubed peeled sweet potato


2 garlic cloves


1 1/2 teaspoons ground cumin


1/4 teaspoon pepper

75 grams chopped pecans, toasted

1 tablespoon olive oil, divided

Bibb lettuce leaves

Place potato in a large saucepan; cover with water and bring to a boil. Reduce heat, and simmer

15 minutes or until tender; drain. Heat a large nonstick skillet over medium-high heat. Add

chopped onion and garlic to pan; sauté 5 minutes or until tender.

Place potato, chopped onion mixture, oats, cumin, 3/4 teaspoon salt, and pepper in a food

processor; process until smooth. Place potato mixture in a large bowl; stir in nuts. Divide potato

mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.


Heat 1 1/2 teaspoons oil in a nonstick sauté pan over medium-high heat. Add 3 patties to pan;

cook 4 minutes or until browned. Carefully turn patties over; cook 3 minutes or until browned.

Remove from pan; keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and 3

patties.



Shrimp and Scallop Creviche

Makes 3 servings

3 medium tomatoes, diced

11 /2 red onion, diced

1 bunch chopped fresh cilantro

125 ml fresh lime juice

2 tablespoons chopped Serrano chili pepper


1/4 teaspoon pepper

250 grams medium shrimp, peeled and deveined

250 grams bay scallops

2 tomatoes, boiled, peeled and pureed

Combine first 7 ingredients in a large bowl; let stand 30 minutes. Cook shrimp and scallops in

boiling water 45 seconds. Drain and plunge shrimp and scallops into ice water; drain. Add

shrimp and scallops to onion mixture. Stir in the pureed tomato. Cover and chill 2 hours.



Cedar Plank Salmon

Makes 4 servings

Cedar grilling plank

75 ml white vinegar

Juice of 1 orange

1 teaspoon fennel seed

4 (175 gram) salmon fillets, skinned



Soak the grilling plank overnight in water.

Combine the next 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in

refrigerator 3 hours. Preheat grill to medium-high heat. Remove fish from bag, reserving the

marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 3

tablespoons (about 5 minutes).

Remove the plank from the water and pat dry. Place fish on the plank and place on the preheated

grill. Cook for 15 minutes, or until desired doneness is reached. Remove fish from grill, baste

with the reduced marinade, and sprinkle with salt and pepper.



Snack Recipes

*** Remember these are snacks and should NOT replace a high quality meal as

detailed in the Fat Loss action Blueprint. For instance you should know that you

shouldn’t eat fruit on its own so the juices and smoothies are treats which should

be kept to a minimum!***

Black Bean Dip

Makes 16 servings

Serving Size: 2 tablespoons

450 grams cooked black beans

1 large tomato, chopped

175 grams jalapeno peppers, seeded and chopped

2 teaspoons chili powder

Combine the beans, tomatoes, peppers and chili powder in a small saucepan; bring to a boil over

medium heat, stirring occasionally. Remove from heat. Place the bean mixture in a food

processor and puree until smooth.

Enjoy dip warm or cold with fresh raw vegetables.



Smoothies (don’t treat these as meals!)

Banana Morning Smoothie

Makes 1 serving

2 bananas, peeled, sliced and frozen

1 tablespoon lemon juice

3 cubes ice

125 ml water

Cinnamon for garnish, optional

In a blender container, combine all ingredients, except cinnamon. Blend until smooth, about 20

seconds. Pour into a glass and garnish with a sprinkle of ground cinnamon, if desired.


Blackberry Mango Breakfast Shake

Makes 2 servings

200 grams frozen blackberries

1 mango, peeled and sliced

5 cubes ice 4 oranges, juiced (about 250 ml)

Combine all ingredients in a blender; process until smooth.



Blueberry Orange Breakfast Shake

Makes 2 servings

100 grams fresh blueberries

125 ml water

2 bananas, pureed

Juice of 1 orange

5 ice cubes

Process all ingredients in a blender until smooth. Serve immediately.


Oat Breakfast Smoothie

Makes 2 servings

125 ml pureed raspberries

Juice of 2 oranges (about 125 ml)

50 grams cooked oats

1/2 sliced banana

2 tablespoons chopped dates

4 ice cubes

Juice of 1 lemon

Mix all ingredients in a blender until it forms a smooth slush. Serve immediately.



Apple Granite

Makes 1 litre

Serving Size: 300 ml

240 ml water

Juice of 2 oranges

700 ml apple puree

Mix all ingredients together and chill in the refrigerator until cold. Place in the container of an

ice cream machine and process according to the manufacturer’s instructions.



Edamame with Ginger Sauce

(soy product so minimize how many times you eat this!)

Makes 2 servings

Serving size: 200 grams

400 grams frozen unshelled soy beans

Coarse sea salt

2 tablespoons grated peeled fresh ginger

75 ml low sodium, all natural vegetable stock

Prepare edamame according to package directions and sprinkle with sea salt. Set aside. Whisk

together remaining 3 ingredients and bring to a boil. Simmer 2 minutes, then pour over soy

beans.



Sesame Cucumber Salad

Makes 4 servings

3 cucumbers, peeled, split and seeded

1 1/4 teaspoon sea salt

1 red bell pepper, thinly sliced


1/2 carrot, cut into ribbons with vegetable peeler

30 grams fresh ginger, peeled and minced

60 ml white vinegar

2 teaspoons sesame oil

2 1/2 tablespoons sesame seeds, toasted

Thinly slice the cucumbers and sprinkle 1 teaspoon of the salt over them. Mix well. Allow to rest

in a bowl for 20 to 30 minutes. Rinse the cucumbers in several changes of cold water to remove

the excess salt. Squeeze them in small batches in a clean towel to extract as much liquid as

possible. Combine the cucumbers, bell pepper, green onions and carrot. In a separate bowl, mix

the ginger, vinegar, and the remaining salt. Beat in the sesame oil in a thin stream. Stir the

dressing into the cucumber mixture and chill.

To serve, place a portion of the cucumber mixture on a plate and add some of the excess juice

from the bowl. Garnish with toasted sesame seeds.



Green Beans Nicoise

Makes 8 servings

Serving Size: 200 grams

1 kg green beans, trimmed

350 grams chopped plum tomato


75 ml water

100 grams chopped black olives


75 ml olive oil

2 teaspoons ground mustard seeds


Place beans into a large saucepan of boiling water; cook 5 minutes. Drain and plunge beans into

ice water; drain. Combine tomato and remaining ingredients; pour the mixture over beans, and

toss to coat.



Cranberry Bean Dip

Makes 3 cups

1 clove garlic

450 grams black eyed peas, cooked

1 1/2 tablespoon olive oil

75 ml vegetable stock

1 teaspoon fresh thyme

1 teaspoon sea salt

100 grams chopped cranberries

In a food processor, pulse garlic until finely minced. Add in peas, oil, stock, thyme, and salt and

blend until creamy. Fold in cranberries, and serve with raw vegetables.

Calories: 97 per 1/4 cup serving


Banana Boat

Makes 2 servings

1 banana cut in half lengthwise

2 tablespoons peanut butter

2 teaspoons acai berries, divided

10 grapes, halved and divided

1/2 tablespoon flax seed

Spread 1 tablespoon of peanut butter on each side of the banana. Top evenly with the berries and

grapes. Sprinkle with flax seed.



Pineapple Papaya Salsa

Makes approximately 1 liter


1 1/2 tomato, cored and diced

1/3 fresh pineapple, peeled and diced

1/2 fresh papaya, peeled and diced


Handful of fresh cilantro, chopped

1 jalapeño, seeded and minced


1/2 teaspoon chopped garlic

Pinch sea salt

In a large bowl, combine all the ingredients and pulse in a food processor until slightly chunky.

Chill.



Watermelon and Cherry Salad

Makes 6 servings


1/2 bunch fresh mint leaves, washed

500 ml water

1/2 cantaloupe, peeled, seeded and chopped

680 grams watermelon

450 grams fresh cherries, pitted and halved

Fresh mint sprigs, for garnish as needed

In a medium sauce pan, mix the mint, water and cantaloupe. Bring to a simmer and cook for 2

minutes. Remove from the heat and puree in a blender. Strain through a fine mesh sieve and

discard the solids. Return the liquid back to the sauce pan and reduce by half. Cool completely

in the refrigerator.

Dice the watermelon or scoop balls from it with a melon ball utensil. Combine the watermelon

with the pitted cherries in a large bowl. Pour the mint syrup over the fruit and toss gently.



Traditional Hummus

Makes 25 servings

Serving Size: 2 tablespoons

2 (450 gram) cans no-salt-added chickpeas, rinsed and drained


125 ml water

75 ml tahini (sesame seed paste)






Place beans and garlic in a food processor; pulse 5 times or until chopped. Add the water and

remaining ingredients; pulse until smooth, scraping down sides as needed.



Peanut-Strawberry Crunch

Makes 2 servings

1 apple, halved

2 tablespoons all natural peanut butter

4 strawberries, chopped

1 tablespoon chopped peanuts

With a melon ball utensil, scoop out approximately 2 tablespoons of the interior of the apple,

also removing the core. Fill with the peanut butter and top with the strawberries and peanuts.



One-Minute Antipasti Plate

Makes 1 serving

2 olives, halved and pitted

3 slices roasted red bell pepper

2 basil leaves

1 (10 gram) slice turkey

1/2 tablespoon slivered almonds

1 teaspoon balsamic vinegar

Place the olives, bell pepper, basil and almonds in the turkey and roll to wrap the ingredients

completely in the turkey slice. Drizzle with the balsamic vinegar. Keep in refrigerator until

ready to eat.



Almond-Stuffed Dates

Makes 4 servings

20 whole pitted dates

20 whole smoked almonds

Cut a slit into each date. Set the nuts into the dates with the nuts resting lengthwise on the dates.

It should rest half-in and half-out of the date. Store in an airtight container in the refrigerator

until ready to eat.



Roasted Tomato Sandwich

Makes 1 serving

2 large slices tomato

2 basil leaves

3 slices cucumber

Sea salt and pepper

Preheat broiler to high. On one tomato slice, layer the basil leaves and cucumber slices. Sprinkle

with sea salt and pepper. Place the second tomato slice on top. Place on a baking sheet under

the broiler and cook until slightly charred. Flip and repeat on other side. Serve warm.



Lemon Berry Pops

Makes 4 servings

250 grams frozen blueberries, thawed with juice

1 lemon, peeled and cut into wedges

1 banana, peeled

Puree the blueberries, the blueberry liquid, lemon and banana in a blender until smooth. Pour

into popsicle molds and freeze.



Spiced Nut Mix

Makes about 10 servings

Serving Size: approximately 50 grams

1 large egg white

75 ml orange juice

1 tablespoon sesame seeds

4 teaspoons dried rubbed sage


1/4 teaspoon cayenne

1/2 teaspoon salt

250 grams peanuts

250 grams pecan halves


In a bowl, whisk egg white until frothy; add orange juice, sesame seeds, sage, cinnamon,

cayenne, and salt. Add nuts and stir. Divide mixture between two large nonstick or parchment-

lined baking pans and spread into an even layer. Bake, stirring often with a wide spatula, until

nuts are golden and fragrant, 20 to 25 minutes. To prevent sticking, turn mixture often with

spatula as it cools. Serve warm or cool.



Marinated Vegetable Medley

Makes 8 servings


300 grams small broccoli florets

300 grams small cauliflower florets

300 grams cherry tomatoes, halved

300 grams small mushrooms, halved

300 grams cubed zucchini


125 ml water


2 tablespoons mustard seeds, ground

1 1/2 tablespoons olive oil



1 teaspoon dried rosemary, crushed



Combine the first 5 ingredients in a large glass dish; set aside. Combine vinegar and next 9

ingredients (vinegar through red pepper) in a jar; cover tightly, and shake vigorously. Pour over

vegetables, and toss gently to coat. Cover and marinate in refrigerator 8 hours, stirring

occasionally.



Easy Apple Sauce

Makes 4 servings


5 large firm apples

1 teaspoon sea salt

Juice of 3 oranges


Wash, core and cut apples into eighths. Do not peel. Cover wedges in cold water and mix in salt.

Let sit for 10 minutes. Drain. Put the orange juice into a blender or food processor and add

wedges slowly. Puree until chunky. Add the cinnamon and chill.



Baked Sweet Potato Fries

Makes 2 servings

1 large sweet potato, peeled

2 teaspoons sunflower oil

Coarse sea salt

Preheat oven to 200 degrees C. Cut the potato into thin strips similar to French fries. Toss in the

oil and place on a baking sheet. Sprinkle with sea salt. Let bake 20 minutes, until slightly

golden on the outside. Let cool slightly before eating.



Don’t forget to start your journey to guaranteed fat

loss and sky-high energy levels by visiting

http://www.fatlossactionblueprint.com

or check out my blog at

http://www.stormforcefitness.blogspot.com

©storm force fitness 2009 - tanith lee€¦ · banana nut oatmeal y y 21 breakfast bruschetta y 22...

Documents