Recipes

Breakfasts

Frittata
 
8 eggs
¼ cup of meat such as sausage, ham or chicken
1 ½ cup of vegetables
Suggestions: kale, spinach, broccoli, onions, peppers, tomatoes, zucchini
2 tbls cheddar cheese (opt)
Cook onion in coconut or olive oil in ovenproof skillet
Add vegetables and meat
Beat eggs, salt and pepper to taste
Pour over meat and veggies, sprinkle with a little shredded cheese if desired
Bake at 350 degrees for 15 minutes or until egg is set
Sprinkle with Parmesan cheese if desired
Cut into wedges
This can be made ahead of time
Store the wedges in the fridge and you can just pull out what you want and heat

Bircher Muesli

Prep time: 5 minutes

Total time: 5 minutes

Yield: Three 1/2 cup servings
Ingredients For Muesli Mix

1½ cups coconut flakes
½ cup chopped nuts such as macadamia, hazelnuts, almonds, pecans or walnuts
2 Tbsp. chia seeds
2 Tbsp. raw pumpkin seeds or sunflower seeds
½ tsp. cinnamon
½ tsp. ginger
¼ tsp. fresh grated nutmeg (optional)
Pinch of salt

Directions For Muesli Mix

In a medium bowl or a container with a tightly fitting lid, add coconut flakes, macadamia nuts, chia seeds, pumpkin seeds, cinnamon, ginger, nutmeg and a pinch of salt, mix well.
Store muesli ingredients in a container with a tightly fitting lid for a day or two to let the flavors develop. This mixture will keep for up to two months.
Serve with milk of your choice or stir into yogurt with berries.

Veggies

Sautéed Greens

1 bunch chard, kale, spinach, etc. any green
1 onion or 1 clove garlic
1 tbs. olive oil
Chicken stock
Salt and pepper

Tear green into small pieces. Slice the onion or chop garlic. Heat olive oil in large skillet and sauté onion until soft. Add chard and continue cooking until the leaves are dark green and very soft. Add chicken stock as needed to keep the dish moist. Salt and pepper to taste

Main Dishes

      Chicken Skillet

          Use leftover chicken or raw chicken cut in small strips

          (about a cup)

          Put about 2 Tbls of olive oil in large skillet

          Cook chicken and about ¼ cup of chopped onion in oil

          Add any combination of vegetable you have cut in fairly small pieces

          I like a combination of broccoli, cauliflower, carrots, zucchini, and peppers

           Add

          ¼ tsp thyme

          ¼ tsp garlic powder

          Salt and pepper to taste

          ¼ teaspoon ginger

           Stir and cook on medium till vegetables are just tender

           Sprinkle in 2 TBL  sunflower seeds

           Add  2 Tbls of soy sauce or Braggs aminos and/or

           1/4 cup chicken broth and simmer for a few minutes till vegetables are slightly tender

Pecan Crusted Tilapia

4 fish fillets-thawed (tilapia, cod, haddock)
2 eggs
salt, pepper and garlic to taste
1 cup pecans or walnuts or a mixture- ground fine
Preheat oven to 400 degrees.
Beat eggs, dip fish in eggs and then ground nuts
Place on oiled baking sheet
And press any leftover nuts on top
 bake at 400 degrees for
10- 15 minutes depending on thickness of fillets
Fish is done when it flakes easily with fork





Snacks

Seed and Nut Crackers

1/3-cup almond flour
1/3 cup fairly fine ground unsalted sunflower seeds *
1 Tablespoon sesame seeds
2 Tablespoons finely crushed walnuts
scant ¼ teaspoon salt
2 Tablespoons water
1 ½ teaspoons olive or melted coconut oil( I like coconut best)

Roll out thin between waxed or parchment paper
and place on oiled baking sheet or parchment
paper.
Score into squares before baking.

Bake at 325 degrees for 15-20 minutes
until crisp but not burnt.

*For best results, freeze sunflower seeds before
Grinding in food processor.

Experiment with adding your favorite spices such
as garlic, chili, or cinnamon.

Ranch Dressing Mix (no MSG)

Mix   5 TBLS dried minced onion

         7 tsp   parsley flakes

         2 tsp   salt

         1 tsp     garlic powder

         ¼ tsp   pepper

Put in airtight container

For Ranch dressing

Mix 1 Tablespoon of dry mix with

½ cup salad dressing or mayonnaise or yogurt

½ cup buttermilk
(if you don’t have buttermilk, add 1 teaspoon vinegar or lemon juice to
½ cup milk and let set for 5 minutes)

Mix together with a fork or whisk and refrigerate.

For Ranch Dip

Mix I Tablespoon of dry mix with 1 cup sour cream

  Peanut Butter Yogurt Dip