Cilantro Lime Brown Rice
Yield: 5 people
1 cup brown rice
8 cups cold water
1.5 tsp salt
1.5 cup of fresh cilantro, de-steamed and chopped
1.5 tbsp. lime juice
Directions: Rinse the rice with cold water for 30 seconds. Bring the water and salt to a boil over high heat in large heavy pot with a tight fitted lid. When the water is boiling add the rice, stir and partially cover with lid and cook on medium-high heat for 30 minutes. Drain the rice in strainer, then quickly return to the pot and cover tightly for 20 minutes so the steam finishes cooking there rice. Uncover the rice and fluff with a fork. Stir in lime juice and cilantro.
Roasted Broccoli with Lemon and Parmesan
Yield: 10 people
1.5 lbs of broccoli
1.25 cup salad oil
Dash of salt and pepper
2 tsp lemon juice
1 tsp minced shallot
2 tbsp. freshly grated parmesan cheese
Directions Preheat oven to 400 F. Toss broccoli with 2 tbsp. of oil on baking sheet. Roast about 30 minutes till brown and tender. In bowl whisk together the lemon juice, shallots, and the reaming oil. Season with salt and pepper. Scrape broccoli into bowl, toss well in dressing. Top off the grated cheese.
Garlic Roasted Asparagus
2 lbs asparagus, trimmed
2 Tbsp salad oil
5 garlic cloves, thinly sliced
Dash of salt and pepper
Directions: Preheat oven to 400 F. Toss asparagus with oil and garlic; season with salt an pepper. Roast until tender and browned in sports, 15 -18 minutes.
Cristilynn’s Chicken Marinade
Yield: 10 people
Juice from one lemon
Garlic, 3 cloves crushed
Grape seed oil (or Coconut oil)
Chicken (30 ounces)
Directions: Place all ingredients in large bag or container with Chicken. Marinade overnight or for a few hours before coo time. Cook time: bake or grill till internal temperature reaces 165 F degrees. Top off with green onions for extra flavor.
1 large ripe banana, mashed (1/2 cup)
¼ cup creamy peanut butte
1 cup gluten-free rolled oats
1 cup unsweetened almond milk
1 tablespoon chia seeds (optional)
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
1 teaspoon light agave or honey
- Sliced Bananas
- Drizzle of Agave, Maple Syrup, or honey
- Dark Chocolate shaving
- Coconut shavings
Directions: In a medium bowl, mash your banana with a fork. Add the remaining ingredients in a bowl and mix until well combined. Pour the mixture into two airtight containers and refrigerate for at least 3 hours overnight. When ready to eat, give the oats a good stir, add topping of your choice.
Pan-Grilled Salmon with Pineapple Salsa – 4 Servings
1 cup chopped fresh pineapple
2 tablespoons finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon rice vinegar
1/8 teaspoon ground red pepper
4 (6-ounce) salmon fillets (about 1/2-inch thick)
1/2 teaspoon salt
Combine first 5 ingredients (through pepper) in a bowl; set aside.
Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.
Red-Lentil Hummus – Makes 3 cups
1 cup red lentils, rinsed
1/2 teaspoon sea salt, plus more for finishing
1/4 cup tahini
1/2 garlic clove, smashed
3 tablespoons olive oil
Juice of 1/2 lemon
1 teaspoon red-wine vinegar
1/4 teaspoon coriander
1 tablespoon extra-virgin olive oil for drizzling
Pinch sweet paprika
1 1/2 tablespoons minced parsley
Greek yogurt, optional
1. Place lentils in a 2-quart pot; cover with 2 cups water. Boil, then reduce heat and simmer until tender (about 20 minutes).
2. Combine lentils, salt, tahini, garlic, olive oil, lemon juice, vinegar, and coriander in a food processor and blend until smooth.
3. To serve: Spoon hummus into a shallow bowl. Drizzle with olive oil. Sprinkle with paprika and parsley. Top with Greek yogurt if desired.
Italian Garbanzo Salad – 8 Servings
3 cups finely chopped fennel bulb
2 cups chopped tomato
1 3/4 cups finely chopped red onion
1 cup chopped fresh basil
1/3 cup balsamic vinegar
1 tablespoon olive oil
1 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 garlic cloves, minced
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1/2 cup (2 ounces) crumbled feta cheese
Combine all ingredients except the cheese in a bowl; toss well. Let stand 30 minutes; sprinkle with cheese.
Greek Yogurt Fruit Parfait – 1 Serving
3/4 cup fat-free plain Greek yogurt
2 cups sliced mixed plums, peaches, and nectarines
3/4 cup puffed rice cereal
2 tablespoons walnuts and almonds, toasted and chopped
1 tablespoon ground flaxseed
1 tablespoon maple syrup, agave nectar, or honey
In a tall 4-cup container or jar, layer half of the yogurt, fruit, cereal, nuts, flaxseed, and syrup. Repeat with the remaining half of ingredients, ending with syrup. (If you prefer a crunchy parfait, pack cereal separately to add right before eating.) Refrigerate up to 5 hours.
Curried Egg Salad Sandwich – Makes 1 Sandwich
2 hard-cooked eggs, chopped
2 tablespoons plain Greek-style low-fat yogurt
2 tablespoons chopped red bell pepper
1/4 teaspoon curry powder
1/8 teaspoon salt
1/8 teaspoon pepper
2 slices rye bread, toasted
1/2 cup fresh spinach
1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper, in a small bowl; stir well.
2. Place spinach on rye bread, top with egg salad, and serve the orange on the side.
BBQ Turkey Burgers – Makes 4 Burgers
1 pound ground dark-meat turkey
1 garlic clove, minced
1/2 teaspoon paprika
1/4 teaspoon ground cumin
Pinch of kosher salt
1/4 teaspoon freshly ground black pepper
4 slices sweet onion, grilled
1/4 cup barbecue sauce
4 (1.6-oz) sesame seed buns, toasted
1. In medium bowl, gently mix together turkey, garlic, paprika, and cumin.
2. Form turkey into 4 (4-inch) patties; season with salt and pepper.
3. Heat grill to medium-high; cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns.