Monthly Recipes
Beet Salad
Beets are high in folate and also have liver-cleansing properties.
- 4 fresh beets, boiled or baked until soft; peeled with ends removed
- 1 large sweet onion
- 1/2 cup walnuts, chopped
- 1 TBSP balsamic vinegar
- 1 TBSP walnut or olive oil
- Sea salt
- Freshly ground black pepper
- 1/2 cup low fat goat cheese
Slice beets and onion as thinly as possible. In a bowl, lightly mix all ingredients except for goat cheese, trying not to break apart the beets. Chill. Right before serving, place salad on plates and crumble goat cheese on top.
Baked Guava Chicken
- 2.5 lbs. chicken thighs
- 1 12-oz. jar guava jam or jelly
- 1/4 cup fresh lemon juice
- 1/4 cup low-sodium soy sauce
- 2 tsp. ground allspice
- 1 tsp. sea salt
- 1/2 tsp. freshly ground pepper
- 1 cup water
- 1 TBSP cornstarch
Combine guava jam or jelly, lemon juice, allspice, soy sauce, salt, and pepper in a saucepan over medium heat. Simmer until ingredients melt together.
In a separate cup, stir together water and cornstarch, then mix slowly into guava mixture. Bring to a boil for 1 minute, then remove from heat and cool.
Place chicken in a sealable bag and pour 1/4 of the sauce over the chicken. Seal the bag and chill 1 hour in the refrigerator. Bake chicken on a rack at 350 degrees for 30 minutes. Pour 1/4 sauce over chicken and bake another 15 minutes (or until done). Use remaining sauce for dipping.
Sweet Potato Fries
- Sweet potatoes
- Sea salt
- Limes, used for juice and zest
- Cayenne pepper
Cut sweet potatoes into wedges. Drop into salted water and pat dry. Place on an oiled sheet pan and sprinkle with sea salt. Bake at 375˚. Check in 15 minutes and toss. Cook until done (check for tenderness with a fork). While potatoes are still warm, sprinkle lime juice over them, then sprinkle with the sea salt, lime zest, and cayenne pepper mix.
Healthy Chicken Nuggets
- 2 lbs. boneless, skinless chicken breasts (about 2 whole breasts)
- Nonstick vegetable oil spray
- ¾ cup wheat germ
- ¾ cup grated Parmesan cheese
- 1 tsp. thyme
- 1 tsp. basil
- ½ tsp. sea salt
- 1 gallon size resealable plastic bag
Set oven to 400˚. Lightly spray a cookie sheet with vegetable oil spray. Rinse chicken with cold water, and cut into 1–1½“ pieces. Pat dry with paper towels and lightly spray with oil spray so that the coating will stick.
Put wheat germ, cheese, thyme, basil, and salt into the plastic bag and shake to mix. Add a few chicken pieces at a time to the bag and shake to coat.
Arrange chicken pieces on the cookie sheet and bake for 15-20 minutes. Coating should be lightly browned and the chicken should be cooked through. Dipping suggestions include ketchup, barbeque sauce, sweet & sour sauce, or honey.
Chicken Caesar Wrap
(This recipe can be made a day ahead as they keep well in the refrigerator)
- 8 oz. cooked chicken breast, shredded, or canned white-meat chicken
- ½ cup mayonnaise
- 2 TBSP lemon juice
- 2 tsp. Worcestershire sauce
- 6 TBSP. extra-virgin olive oil
- 6 TBSP. grated Parmesan cheese
- Salt and pepper to taste
- 6 small whole wheat tortillas
- 12 romaine lettuce leaves
- 1 bunch cilantro (Chinese parsley)
Shred chicken. In a bowl, combine mayonnaise, lemon juice and Worcestershire sauce. Gradually stir in oil until blended. Stir in cheese, salt, and pepper.
Lay tortillas flat and place a lettuce leaf on each. Spread chicken on each leaf and add a spoonful of dressing. Cover with a second lettuce leaf and roll tortillas tightly.
To store, place in an airtight container in the refrigerator. To take away for eating later, wrap tightly in wax paper and store in a cooler. Because the chicken and dressing are wrapped in lettuce, the tortillas won’t get soggy.
Flax Oil Salad Dressing
A great way to get some Omega-3 fats!
- 1 clove garlic
- ¼ tsp dry or ½ tsp prepared mustard
- ½ tsp oregano
- ½ tsp Braggs Liquid Amino Acids
- ¼ cup lemon juice or vinegar (or mixture)
- ¼ cup flax oil
Place all ingredients into a blender and serve over a salad or roasted vegetables.