Wednesday, May 22, 2013
2-3 cups chicken broth
1 cup shrimp/tofu/chicken
1 cup water
2 cups assorted sliced mushrooms of choice
1 can bamboo shoots - drained
1 can sliced water chestnuts - drained
2 TBSP soy sauce
2 tsp sesame oil
3 TBSP rice wine vinegar
1/2 tsp red pepper flakes
*1 tsp sugar (optional)
green onion for garnish
Combine everything but the protein and green onions in slow cooker. Cook on low for 7-9 hours or on high for 4-5 hours. Add cooked chicken or tofu 1/2 hour before eating. Add shrimp right before eating.
If you want more sour flavor, add more rice wine vinegar. If you want more hot flovor, add more red pepper flakes.
Sunday, May 19, 2013
1.5 - 2 lbs ground turkey
3 egg whites or chia seed and water equal to 3 eggs
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle chili powder
1 tsp salt
1 TBSP garlic powder
1 small onion - finely chopped
2 celery stalks - finely chopped
3 TBSP butter or bacon grease
2 TBSP flour or gluten free flour
1 1/2 cups milk or unsweetened coconut milk
1 tsp chicken bullion
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp onion powder
Preheat oven to 375 and grease a muffin pan with nonstick cooking spray.
Combine all turkey ball ingredients. Roll mixture into racquetball sized balls - or balls about the size of your palm. Place in muffin pan and bake for 40 minutes.
Meanwhile, melt butter/grease in a pan over medium-high heat. Add flour and stir until combined and bubbly. Slowly whisk in milk and then bullion and spices. Cook, stirring, until it reaches desired consistency.
1-2 lbs beef bottom round or flank steaks - thin cut
1 red bell pepper - seeded and cut into strips
1 medium onion - cut in half and into thin strips
5 TBSP white vinegar
2 TBSP sugar
1/2 cup olive oil
4 garlic cloves - minced
1 large handful cilantro - chopped
2 TBSP soy sauce
2 tsp ground cumin
juice of 1 lemon or lime
1 tsp salt
1 tsp pepper
2 tsp mixed chili powder
1/2 tsp coriander
*1/3 cup orange juice (optional)
Whisk together marinade ingredients in a large bowl. Add steaks and turn to coat. Cover and marinate in the refrigerator at least 2 hours - as long as over night.
When ready to eat, either grill or cook in a pan over high heat to medium rare (more on the rare side is better). Let rest 5 minutes then cut into thin strips.
Meanwhile, saute bell pepper and onion in olive oil over medium-high heat just until tender.
Serve meat and sauteed veggies with steamed corn tortillas, refried beans, guacamole and chopped lettuce.
Friday, May 17, 2013
4 boneless, skinless chicken breasts
1/4 cup BBQ sauce
1/4 cup bacon - crisped and chopped
4-6 thick slices colby or pepper jack cheese
1 14 oz can diced tomatoes with green chilies
1/4 cup green onions - chopped
Preheat oven to 400 and line a rimmed baking sheet with foil and coat with non stick cooking spray.
Pound out chicken breasts flat with a meat tenderizer and season with pepper. Grill or cook in a pan until no longer pink - about 4 minutes on each side. Arrange chicken on prepared cooking sheet. Evenly top each piece with BBQ sauce, cheese slices, tomatoes, bacon and green onions.
Place in oven and bake until cheese is melted.
1 large or 2 medium avocados - chopped
1 mango - chopped
1/2 cup grape tomatoes - cut in half
juice from 1/2 a lime
*1/4 cup cilantro - chopped (optional)
*1/2 of a jalapeno - minced (optional)
salt and pepper to taste
Combine all ingredients and enjoy!
1 1/2 cups chopped cauliflower
1/4 tsp garlic powder
1/2 tsp + salt
2 TBSP butter (or sub 2 TBSP olive oil and a little extra salt)
1 cup milk of choice (I used unsweetened coconut milk)
1/2 cup nutritional yeast
2 tsp Dijon mustard
*dried oregano (optional)
Put all ingredients into a pot and bring to a complete boil, then cover and let simmer for 15 minutes or until cauliflower is fall apart tender.
Puree with either an immersion blender, hand mixer or food processor. Mix with desired pasta, rice, veggies, spaghetti squash - whatever! Serve immediately. Will thicken upon standing.
Makes about 2 cups.
Tuesday, May 14, 2013
1 TBSP Harrisa or hot chili sauce
1 1/2 TBSP olive oil
3 TBSP balsamic vinegar
1 tsp dried oregano
baby portabello or medium button mushrooms - cut in half
Whisk together all of the ingredients and toss with mushrooms. Let sit at least 30 minutes, turning occasionally, and up to 2 hours.
Thread onto presoaked skewers and grill 5 minutes on each side. Or roast in an oven preheated to 350 for 10-12 minutes. Brush with additional marinade if desired.