Week 13
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST1-2 c stable alkaline water (Aqua OH-) Chicken Sausage Omelet with greens and cheese* Maple Pecan Granola* with almond milk or plain yogurt Chocolate covered strawberry shake* Veggie Egg Scramble* Sweet and Sour shake* Mango Granola* Banana Nut bread and 1 egg*
SNACK1-2 c stable alkaline water (Aqua OH-) ¼ c nuts Apple, banana, or celery with almond or cashew butter Coconut yogurt (none dairy) 1 medium serving Low sugar fruit- berries, apple, plum, grapes Rice cake with almond butter and berries Hummus or guacamole* and bell pepper slices ¼ c nuts
LUNCH1-2 c stable alkaline water (Aqua OH-) Club Salad* Strawberry cucumber salad* Shrimp Salad with cucumber and fennel* Bistro Salad* Lentil Soup with sausage and greens* Spinach Salad* Chicken Noodle Soup*
SNACK1-2 c stable alkaline water (Aqua OH-) Apple, banana, or celery with almond or cashew butter Coconut Yogurt (none dairy) ¼ c nuts Hummus or guacamole* and bell pepper slices 1 medium serving Low sugar fruit- berries, apple, plum, grapes ¼ c nuts Rice cake with almond butter and berries
DINNER1-2 c stable alkaline water (Aqua OH-) Flank Steak with Corn Salsa* and side salad Spaghetti Squash Salmon*  Crispy fish tacos with spicy roasted corn* Garlic and Herb roast chicken* with steamed broccoli Southwest Quinoa Casserole* Chicken Lime Skewers with sweet potato and broccoli* Crockpot Roast with Brussel Sprouts*
  • See recipes/ aim to consume at least half of your body weight in ounces of stable alkaline water (Aqua OH-) throughout the day.

 

Breakfast Monday- Chicken sausage omelet with greens and cheese

Ingredients

SERVINGS: 2

  • 1 tablespoons unsalted butter, divided
  • 4 large eggs, beaten to blend, divided
  • Kosher salt, freshly ground pepper
  • ⅓ cup Sharp Swiss cheese, shredded, divided
  • 4 ounces loose chicken-apple sausage, cooked, divided
  • ⅓ cup sautéed greens (such as spinach, kale, or Swiss chard), divided
  • Directions:
  1. Melt 1 Tbsp. butter in an 8″ nonstick skillet over medium heat. Season eggs with salt and pepper.
  2. Add half of eggs to skillet. Cook eggs, stirring gently with a heatproof spatula, until eggs are lightly scrambled and almost cooked through, about 3 minutes. Spread eggs evenly to cover bottom of skillet.
  3. Top eggs with half of Swiss cheese sausage, and greens. Using spatula, fold over one-third of omelet. Roll omelet onto itself, and then slide onto a plate. Repeat with remaining ingredients to make a second omelet.

 

Breakfast Tuesday- Maple pecan Granola

Ingredients

SERVINGS: 6 CUPS

  • 2 cups old-fashioned oats
  • 1 cup pecans, chopped
  • 1 cup pumpkin seeds (pepitas)
  • 1 cup unsweetened coconut shavings
  • ½ cup golden flaxseed
  • ½ cup sliced almonds
  • ½ cup toasted wheat germ
  • 1/2 cup pure maple syrup
  • ⅓ cup coconut sugar
  • 3 tablespoons virgin coconut oil
  • 1½ teaspoons vanilla extract
  • ½ teaspoon kosher salt
  • 1 cup dried sour cherries
  • Plain Greek yogurt and berries or sliced fresh fruit (for serving)

Directions:

  1. Preheat oven to 375°. Toss oats, pecans, pumpkin seeds, coconut, flaxseed, and almonds on a rimmed baking sheet. Toast, stirring occasionally, until coconut is lightly golden brown, 10–15 minutes.
  2. Reduce oven temperature to 300°. Transfer oat mixture to a large bowl and stir in wheat germ. Bring maple syrup, coconut sugar, coconut oil, vanilla, and salt to a boil in a small saucepan and cook, stirring occasionally, until sugar dissolves, about 4 minutes. Pour over oat mixture and stir until coated. Spread onto another rimmed baking sheet and bake until deep golden brown, 25–35 minutes. Toss cherries into warm granola and let cool. Transfer to a large bowl or platter and serve with yogurt and fruit.

 

Breakfast Wednesday- Chocolate covered strawberry shake*

strawberry-smoothie

Ingredients:

  • ½ c frozen or fresh strawberries
  • 1 c almond milk
  • 1 tbsp. unsweetened cocoa
  • Handful fresh spinach
  • 1 scoop vanilla protein
  • 5 ice cubes

 

Directions: blend in high-powered blender till smooth and drink immediately

 

Breakfast Thursday- Veggie Egg Scramble

Ingredients:

  • 2 eggs
  • 1 c chopped bell pepper, onion, mushrooms, diced tomato, and spinach
  • 1 tsp. Parmesan cheese

 

Directions:

Sauté vegetables till tender, add eggs and scramble till done and top with cheese and serve

 

Breakfast Friday- Sweet and Sour Shake

Ingredients:

1 Apple cored and chopped

Juice of half lemon

1 handful spinach

1 scoop protein (vanilla)

1 tbsp. flax seed

1 c almond milk

 

Directions: blend in high-powered blender till smooth and drink immediately

 

Breakfast Saturday- Mango Granola

Ingredients

SERVINGS: MAKES ABOUT 1 QUART

  • 2 cups old-fashioned oats
  • 1/4 cup millet
  • 1 tablespoon golden or other flaxseeds (optional)
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/3 cup raw honey
  • 4 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons coconut sugar
  • 3/4 raw almonds, coarsely chopped
  • 1/3 cup raw shelled pumpkin seeds (pepitas)
  • 1/3 cup raw sunflower seeds
  • 1/2 cup raisins
  • Yogurt
  • Thinly sliced mangoes, papayas, or other fresh fruit

Directions:

  1. Heat oven to 300°. Mix oats, millet and flaxseeds (if using), 1/4 tsp. salt, cinnamon, and ginger in a medium bowl. Add 1-cup hot tap water. Mix thoroughly and let stand for 15 minutes to soften oats.
  2. Bring honey, 2 Tbsp. oil, and brown sugar to a boil in a small saucepan, stirring to dissolve sugar. Add honey mixture to oat mixture in bowl and toss to coat. Spread out in an even layer on a large rimmed baking sheet.
  3. Bake oat mixture, stirring 2–3 times, until dark golden brown, 50–60 minutes. Place sheet on a wire rack and let oat mixture cool completely.
  4. Increase oven temperature to 350°. Mix remaining 1/2 tsp. salt, remaining 2 Tbsp. oil, almonds, pumpkin and sunflower seeds, and sugar in a medium bowl. Spread in an even layer on another rimmed baking sheet. Bake, stirring occasionally, until golden brown, 10–12 minutes. Place sheet on a wire rack and let nut mixture cool completely.
  5. Combine oat mixture, nut mixture, and raisins in a large bowl.

Breakfast Sunday- Banana Nut Bread

  • 1/2 c melted grassed fed butter
  • 1/2 c raw honey
  • 2 eggs, beaten
  • 2 ripe bananas
  • Instead of flour – 1/3 c ground flax seed, 1/3 c almond flour, 1/3 c gluten free all purpose flour
  • 1 tsp. baking soda
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 1/4 c almond or coconut milk
  • 1/2 tsp. pure vanilla
  • 1-1/2 c chopped nuts (pecans or walnuts are my favorite)

Directions:

  1. Blend all wet ingredients together till smooth, blend all dry ingredients together evenly and then add dry ingredients to wet till smooth.
  2. Pour into greased loaf pan or muffin cups.
  3. Bake on 350 for 20-25 min. for muffins, and 45-60 min. for loaf pan.
  4. You will know it’s done when the toothpick comes clean. Serve alongside an egg as breakfast meal.

 

Lunch Monday- Club Salad

Ingredients

  • Romaine lettuce
  • Cherry tomatoes
  • Bacon (nitrate free)
  • Avocado, chopped
  • Chicken, shredded
  • Olive oil based Mayonnaise
  • Mustard
  • Vinegar
  • Gluten Free Crackers or Croutons
  • Hard-boiled eggs

Directions:

Layer romaine lettuce, halved cherry tomatoes, bacon, chopped avocado, and shredded chicken on a plate. Whisk equal parts mayonnaise and mustard with a splash of vinegar; drizzle over salad. Top with croutons or crackers and quartered hard-boiled eggs.

 

Lunch Tuesday – Strawberry Cucumber salad

Ingredients

SERVINGS: 4

  • 1 pound strawberries, hulled, quartered
  • 3 cucumbers, sliced
  • ½ teaspoon ground cardamom
  • Kosher salt
  • 3 teaspoons coconut sugar, divided
  • ½ cup vanilla Coconut yogurt
  • 1 teaspoon fresh lemon juice
  • ¼ cup unsalted, roasted pistachios
  • Pinch of cayenne pepper

 

 

 

 

Directions:

  1. Toss strawberries, cucumbers, cardamom, a pinch of salt, and 1 tsp. sugar in a medium bowl and let sit 10 minutes to allow sugar to dissolve and flavors to meld.
  2. Meanwhile, mix yogurt, lemon juice, remaining 2 tsp. sugar, and a pinch of salt in a small bowl; set lemon cream aside.
  3. Pulse pistachios, cayenne, and a pinch of salt in a food processor until nuts are just finely ground (do not overprocess or you’ll end up with nut butter).
  4. Divide fruit salad among plates and spoon reserved lemon cream over; sprinkle with ground seasoned pistachios.

 

Lunch Wednesday- Shrimp Salad with cucumber and fennel

Ingredients

SERVINGS: 8

  • 2 pounds small shell-on shrimp
  • Kosher salt
  • 2 fennel bulbs, sliced crosswise ¼-inch thick, fronds reserved
  • 1 cucumber, sliced ¼-inch thick
  • 1 small red onion, very thinly sliced into rings
  • 1 tablespoon finely grated lemon zest
  • ¼ cup fresh lemon juice
  • Coarsely ground black pepper
  • ⅓ cup olive oil
  • ½ cup small dill sprigs

Directions:

  1. Cook shrimp in a large pot of simmering salted water until bright pink and cooked through, about 3 minutes. Drain and let cool.
  2. Peel and devein shrimp and place in a large bowl. Add fennel, fennel fronds, cucumber, onion, and lemon juice and toss to combine; season with salt and pepper.
  3. Drizzle with oil and toss to coat. Add dill and lemon zest and toss again; season with salt, pepper, and more lemon juice, if desired. Top with more pepper just before serving.

 

Lunch Thursday – Bistro Salad

arugula-salad-3

Ingredients

SERVINGS: 4,

  • 2 very large carrots, cut into 1” chunks
  • 3 large parsnips, cut into 1” chunks
  • ½ large celery root peeled, cut into 1” chunks
  • ¼ cup olive oil
  • Kosher salt and freshly ground pepper
  • 1 garlic clove, grated
  • Small pinch of smoked paprika
  • 4 large eggs
  • 1½ pounds arugula, cut or torn into bite-size pieces, washed
  • 4 tablespoons Whole Grain Mustard
  • ½ cup toasted almonds, coarsely chopped
  • Flaky sea salt (for serving)

Directions:

  1. Preheat oven to 450°. Toss carrots, parsnips, and celery root with oil and season with salt and pepper. Arrange in a single layer on a rimmed baking sheet. Roast, rotating pans halfway through, until vegetables are golden and tender, 25–30 minutes.
  2. Place grated garlic and smoked paprika in a large bowl. Add roasted vegetables and toss to combine. Reserve ½ cup roasted vegetables for tomorrow’s lunch.
  3. Meanwhile, bring 2” water to a boil in a large saucepan; reduce heat so water is at a gentle simmer. Crack an egg into a small bowl, and then gently slide egg into water. Repeat with remaining eggs, waiting until white of egg in water is opaque before adding the next egg (about 30 seconds apart). Poach until whites are set but yolks are still runny, about 3 minutes. Using a slotted spoon, transfer eggs to paper towels as they are done.
  4. Toss arugula and roasted vegetables with dressing and season with sea salt and pepper. Divide salad among plates and top each with a poached egg. Sprinkle with chopped almonds and garnish egg with a pinch of flaky sea salt and a turn of black pepper.

Lunch Friday- Lentil Soup with sausage and greens

Ingredients

SERVINGS: 6

  • 2 tablespoons olive oil, plus more for serving
  • 3 medium carrots, peeled, chopped
  • 1 medium onion, chopped
  • ½ fennel bulb, chopped, plus fennel fronds for serving
  • 3 garlic cloves, finely chopped
  • Kosher salt, freshly ground pepper
  • 1 pound sweet Italian chicken or turkey sausage, casings removed
  • 2 bay leaves
  • 1 cup lentils (such as black beluga, French, brown, or green)
  • ½ teaspoon crushed red pepper flakes (optional)
  • 8 cups chicken stock or low-sodium chicken broth
  • 1 bunch mustard greens, torn into bite-size pieces
  • 1 teaspoon red wine vinegar
  • Directions:
  1. Heat 2 Tbsp. oil in a large heavy pot over medium-high. Add carrots, onion, fennel, and garlic and cook, stirring often, until just beginning to soften, about 4 minutes; season with salt and pepper.
  2. Add sausage and cook, breaking up with a spoon, until browned, 6–8 minutes. Add bay leaves, lentils, red pepper flakes (if using), and stock and bring to a boil over medium-high, stirring occasionally. Reduce heat to low and simmer until lentils are tender and soup is thickened, 35–40 minutes.
  3. Add mustard greens and cook, stirring occasionally, until just wilted, about 2 minutes. Stir in vinegar; season with salt and pepper.
  4. Divide soup among bowls.

 

Lunch Saturday- Spinach Salad

Ingredients

SERVINGS: 1

  • 1 cup leftover vegetables from Bistro Salad with Roasted Vegetables (from Thursday)
  • 3 cups spinach
  • 2 tablespoons Whole Grain Mustard Walnut Vinaigrette
  • 2 tablespoons sunflower seeds
  • 3-4 dried apricots, chopped

 

Directions

Toss vegetables and spinach with vinaigrette. Top with sunflower seeds and dried apricots.

 

Lunch Sunday- Chicken Noodle Soup

Ingredients:

SERVINGS: 8

Dark Chicken Stock

  • 1 leek
  • Stems from ½ bunch parsley
  • 6 sprigs thyme
  • 2 bay leaves
  • 1 tablespoon vegetable oil
  • 3 pounds chicken wings
  • 1 onion, unpeeled, quartered
  • 3 carrots, peeled
  • 2 celery stalks
  • 2 garlic cloves
  • 1 tablespoon tomato paste
  • ½ teaspoon black peppercorns

Assembly

  • Kosher salt and freshly ground black pepper
  • 2½ pounds bone-in chicken thighs, skin removed
  • 8 ounces carrots, peeled, sliced ½” thick
  • 8 ounces pearl onions, peeled, halved through root
  • 8 ounces gluten free egg noodles
  • Directions:
  1. Trim dark green leaves from leek; discard all but 2. Slice leek in half lengthwise; set aside. Tuck parsley, thyme, and bay leaves inside leek leaves; tie closed with kitchen twine.
  2. Heat oil in a large heavy pot over medium. Working in batches, cook wings, turning often, until browned all over, 15–20 minutes. Transfer to a plate.
  3. Add onion, carrots, celery, garlic, and reserved leek to pot. Cook, turning occasionally, until browned, 10–12 minutes. Add tomato paste; cook, stirring, until slightly darkened, about 3 minutes. Add ½ cup water, scraping up browned bits. Add wings, leek bundle, peppercorns, and 12 cups water; bring to a boil. Reduce heat; simmer, skimming occasionally, until stock is deep amber and chicken is falling off the bone, 1½–2 hours. Remove chicken and vegetables. Strain stock into a clean large heavy pot.

Assembly

  1. Bring stock to a simmer over medium-high heat; season with salt and pepper. Add thighs, cover, and simmer until cooked through, 8–10 minutes. Transfer thighs to a plate; let cool slightly. Shred meat; discard bones.
  2. Add carrots and onions to pot; simmer until tender, about 5 minutes. Add meat.
  3. Meanwhile, cook noodles in a pot of boiling salted water until just al dente, 7–8 minutes. Drain; rinse under cold water. Add to soup.

Dinner Monday- Flank Steak with Corn Salsa* and side salad

Ingredients

SERVINGS: 4

Dry Rub

  • 1-2 tablespoons coconut sugar
  • 1 tablespoon chili powder
  • 1 tablespoon paprika
  • 2 teaspoons kosher salt
  • 2 teaspoons freshly ground black pepper
  • 1 teaspoon cayenne pepper
  • 1 teaspoon granulated garlic
  • 1 teaspoon English mustard powder
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin

Steak And Salsa

  • 2 tablespoons olive oil, plus more for grill
  • 3 ears of corn, shucked
  • ¼ red onion, finely chopped
  • 1 jalapeño, seeds removed, finely chopped
  • 1 pint cherry tomatoes, halved
  • 1 cup fresh cilantro, coarsely chopped
  • ⅓ cup fresh lime juice
  • Kosher salt, freshly ground pepper
  • 1½ pounds flank steak

Directions:

 

Dry Rub

  • Combine coconut sugar, chili powder, paprika, salt, pepper, cayenne, granulated garlic, mustard powder, coriander, and cumin in a small bowl.

Steak And Salsa

  1. Prepare a grill for medium-high heat; oil grate. Grill corn, turning occasionally, until lightly browned all over, 8–10 minutes; let cool. Cut kernels from cobs and place in a medium bowl. Add onion, jalapeño, tomatoes, cilantro, and lime juice to 
corn and toss to combine; season with salt and pepper. Set salsa aside.
  2. Meanwhile, coat steak with all of dry rub, packing on more than once if needed, and drizzle with 2 Tbsp. oil to help rub adhere. Grill steak, turning occasionally and moving to a cooler spot on grill as needed to control flare-ups, until nicely browned and an instant-read thermometer inserted into the thickest part registers 130°, about 4 minutes per side for medium-rare. Transfer to a cutting board and let rest 10 minutes.
  3. Return steak to grill just to recrisp exterior, about 1 minute per side. Transfer back to cutting board and slice against the grain. Serve topped with salsa.
  4. Do Ahead: Salsa can be made 1 day ahead. Cover and chill.

Dinner Tuesday- SPAGHETTI SQUASH SALMON

INGREDIENTS

  • 1 large spaghetti squash (3 1/2–4 pounds)
  • Kosher salt, freshly ground black pepper
  • Nonstick vegetable cooking spray
  • 1 oil-packed salmon fillet, drained, finely chopped (optional)
  • 1 garlic clove, finely chopped
  • 12 ounces cherry tomatoes (about 2 cups)
  • 1 pint shiitake mushrooms, stemmed, quartered (about 1 1/2 cups)
  • 1/4 cup pitted oil-cured black olives, chopped
  • 1 tablespoon drained capers
  • 1/2 teaspoon crushed red pepper flakes
  • 3 tablespoons olive oil, divided
  • 1/4 cup pine nuts
  • 1/4 cup coarsely chopped fresh basil, divided
  • 1/4 cup coarsely chopped fresh parsley, divided
  • 1/2-cup ricotta

Directions:

  • Position rack in center of oven and preheat to 375°F. Halve squash lengthwise and scoop out seeds. Season inside of squash with salt and pepper. Coat baking sheet with cooking spray; lay halves cut side down on sheet and bake 30 minutes.
  • Meanwhile, combine salmon (if using), garlic, tomatoes, mushrooms, olives, capers, red pepper flakes, and 2 Tbsp. oil in a large bowl. Remove baking sheet from oven and transfer tomato mixture to sheet alongside squash. Return to oven and cook until squash is tender and shell is easily pierced, about 15 minutes more.
  • Meanwhile, toast pine nuts in a dry small skillet over medium-low heat, tossing often, until golden brown, about 4 minutes. Immediately transfer to a plate; set aside.
  • Remove sheet from oven. Scrape squash crosswise to pull strands from shells into a medium bowl; discard shells. Using the back of a fork or spoon, gently push down on tomatoes on sheet to break them up and release their juices. Scrape tomato mixture and any accumulated juices into bowl with squash. Add remaining 1 Tbsp. oil, and then toss with half of basil, parsley, and reserved pine nuts. Divide among bowls and dollop with ricotta. Garnish with remaining basil, parsley, and pine nuts.

Dinner Wednesday- Crispy Fish Tacos with roasted corn

INGREDIENTS

  • 1 1/2 cups pumpkin seeds (pepitas)
  • 1 1/2 cups panko
  • 2 1/4 teaspoons kosher salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 3–4 skinless mild fish fillets (such as red snapper, striped bass, or halibut; each 3/4″ thick, about 1 pound total),
  • 2 large eggs
  • 1/2 cup olive oil mayonnaise, divided
  • 3 teaspoons chili powder, divided
  • Nonstick vegetable cooking spray
  • 4 ears of corn, husked
  • 12 taco-size corn tortillas
  • Shredded green cabbage, sliced avocado, cilantro leaves with tender stems, pickled jalapeño slices, hot sauce, and lime wedges (for serving)

Directions:

  1. Arrange racks in upper and lower thirds of oven and preheat to 350°F. Pulse pumpkin seeds in a food processor until finely chopped. Transfer to rimmed baking sheet and toss with panko. Toast until lightly browned, 10–12 minutes. Transfer to a large plate and stir in 3/4 tsp. salt and 1/4 tsp. pepper; wipe off sheet.
  2. Meanwhile, cut each fillet in half lengthwise. Slice each piece on a diagonal into 3/4″ strips. Whisk eggs, 1/4 cup mayonnaise, 1 1/2 tsp. chili powder, 3/4 tsp. salt, and 1/4 tsp. pepper in a medium bowl. Set wire rack into rimmed baking sheet. Spray with cooking spray.
  3. Dredge each piece of fish in mayonnaise mixture, and then roll in pumpkin-panko mixture, pressing to adhere. Arrange in a single layer on prepared rack. Spread corn with remaining 1/4 cup mayonnaise. Sprinkle with remaining 1 1/2 tsp. chili powder, 3/4 tsp. salt, and 1/4 tsp. pepper and arrange on second baking sheet. Place baking sheet with fish on upper rack of oven and corn on lower rack. Bake fish until opaque and flesh flakes apart when pierced with a paring knife, 18–22 minutes, and bake corn, turning once halfway through, until tender, about 20 minutes.
  4. Meanwhile, working one at a time, warm tortillas with tongs directly over a gas burner, turning them often, until lightly charred and puffed in spots, about 1 minute per side. (If you don’t have a gas stove, wrap tortillas in foil and heat in a 350°F oven until warmed through, or wrap in damp paper towels and microwave in 20-second bursts until warm.) Transfer to a plate and cover with a kitchen towel to keep warm.
  5. Divide fish among tortillas and top with cabbage, avocado, cilantro, jalapeños, and hot sauce. Serve with corn and lime wedges alongside.

 

Dinner Thursday – Garlic and Herb Roasted Chicken with steamed broccoli

INGREDIENTS

  • 1 bunch rosemary
  • 3 garlic cloves, smashed
  • 1/4 cup olive oil
  • 1 (3 1/2-pound) whole chicken
  • 1 (1 1/2-pound) skin-on, bone-in whole chicken breast
  • 2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • Chimichurri Sauce (for serving)
  • 1 lbs. chopped broccoli

Directions:

  1. Prepare a grill for medium-high heat with both direct and indirect heat zones, preferably with hardwood or hardwood charcoal. Separate leaves from 5 rosemary sprigs, then coarsely chop leaves. Tie remaining sprigs together with kitchen twine to form a brush. Combine garlic and oil in a measuring cup.
  2. Remove backbone of whole chicken with kitchen shears by cutting along both sides of the spine while chicken is breast side down. Reserve backbone for stock. Remove keel bone. Turn chicken over, breast side up, and splay it open. Press down on breastbone with your palms until you hear it crack. Tuck the wings behind the breasts, and then tuck in the legs so the bottoms of the drumsticks are pointed away from the body and chicken is as flat as possible.
  3. Press down on breastbone of whole chicken breast with your palms until it cracks and lies as flat as possible.
  4. Brush all sides of both pieces of chicken with the garlic-oil using rosemary brush. Sprinkle all sides with chopped rosemary leaves, salt, and pepper.
  5. Grill both pieces of chicken, skin side down, over direct heat, until skin is golden brown, crispy, and lightly charred, about 5 minutes. Flip both pieces of chicken over, transfer to indirect heat, and baste with rosemary brush dipped in garlic-oil.
  6. Continue to grill chicken, basting occasionally, until skin is golden brown, juices run clear, and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 45–60 minutes for whole chicken and 25–35 minutes for chicken breast. Let chicken stand at least 10 minutes before carving. Arrange chicken on a serving platter and serve with chimichurri sauce alongside.
  7. Grill or steam broccoli till tender lightly season with salt and pepper

 

Dinner Friday – Southwest Quinoa Casserole

Serves 6-8

* Cut recipe in 1/2 if you are only serving 2-3 people, and use an 8×8 ” pan

  • 1 onion chopped
  • 1 chili pepper or 2 jalapenos seeded and chopped
  • 1 red bell pepper chopped and seeded
  • 1 can organic corn
  • 1/4 c butter
  • 1/4 c gluten free flour
  • 2 c unsweet coconut or almond milk
  • 1 tsp chili powder
  • 1 tsp Hungarian paprika
  • 1 tsp cumin
  • Dash of chipotle chili powder
  • 1 tsp sea salt
  • 1 c Mexican blend shredded cheese
  • 3 c cooked quinoa
  • 1 can organic black beans

Directions:

  1. Pre-heat oven 350, coat 9×13″ pan with oil.  Sauté onion, peppers, and corn in skillet for 10-15 min. with olive oil.  In sauce pan melt butter, flour, add spices, milk and cheese until thick.
  2. Place quinoa and black beans in bowl, add vegetables, and sauce, combine and add to 9×13″ pan and bake for 30 minutes until top is lightly brown.

Dinner Saturday – Chicken lime skewers with sweet potato and grilled broccoli

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Serves 4-6

* Cut recipe in 1/2 if you are only serving 2-3 people

Ingredients

  • 3/4 c soy sauce
  • 1/4 c raw honey
  • 2 Tbs. olive oil
  • Juice of 2 limes
  • 4 cloves garlic
  • 4 Tbs. Sriracha sauce (can be found in grocery store near the Thai sauces and spices)
  • Red pepper flakes (optional for extra heat)
  • 1/4 c chopped cilantro (and extra for garnishing)
  • 2 lbs. cubed boneless skinless chicken breast

Sides:

  • 1 head of broccoli (washed and chopped)
  • 2-4 sweet potatoes (baked till soft)
  • Directions:
  1. Combine all ingredients and whisk in bowl, add cubed chicken and marinade in fridge for at least one hour.
  2. Skewer chicken cubes and boil the remainder of the marinade for 15 minutes
  3. Grill on medium heat for 6-8 minutes or until juices run clear
  4. Baste chicken skewers with marinade and brush.

Fore sides:

  1. Place chopped broccoli in foil pack and drizzle with lime, olive oil and pepper to taste) grill for 7-10 min.
  2. Bake sweet potatoes in oven till soft throughout and serve along side chicken and broccoli.

Dinner Sunday- Crockpot Roast with Brussel Sprouts

 

Ingredients:

  • 2 1/2 to 3 1/2 pounds round roast
  • 1 medium onion, chopped
  • 2 ribs celery, sliced
  • 1 sweet red pepper
  • 1 green bell pepper
  • 2 cloves garlic, thinly sliced
  • 1 package organic Vegetable Soup mix or make your own
  • 15 oz. tomato soup (organic)
  • 1 can (organic) tomatoes, 15 ounces, diced
  • 1/2 teaspoon to 1 teaspoon of chili powder
  • Pinch of cinnamon (optional)
  • Salt and pepper to taste
  • Hot cooked rice or quinoa (optional)

Directions:

  1. Combine first 10 ingredients in the slow cooker. Cover and cook on LOW for 10 to 12 hours, or HIGH for 5 to 6 hours. If using cinnamon, add about an hour before done, then taste and add salt and pepper if needed. Shred or cut up roast and serve with the juices and vegetables in bowls over hot, cooked rice or quinoa. Or you can just eat the roast and the side of roasted Brussel sprouts.   Serves 6.

Roasted Brussel Sprouts– cut fresh or frozen sprouts, lightly toss in olive oil, sea salt, pepper, and garlic powder, roast for 20 min. at 400.