Jamie Miller”s
TOP
RECOMMENDED
Recipes
Spring Green Salad
1
10 MIN
EASY
INGREDIENTS 1 lb sugar snap peas trimmed, stringed, cut in half on diagonal 1 bunch of asparagus tender tops only 1 bunch radishes (~6 oz) trimmed, thinly sliced 3 green onions thinly sliced 4 ounces feta crumbled 1 tablespoons extra-virgin olive oil or avocado oil Zest of 1 lemon 1 tablespoon fresh lemon juice or more to taste Freshly ground black pepper and salt to taste 2 tbsp fresh mint coarsely chopped PREPARATION Fill a large bowl with ice water; set aside. Cook peas and asparagus tips in a large pot of boiling salted water until crisptender, about 2 minutes. Drain from the hot water then transfer to the bowl with ice water to cool. Once cooled, transfer to a kitchen towel to dry. Toss peas, asparagus, sliced radishes, sliced green onion, and feta in a large bowl. Add oil, lemon juice, and lemon zest to salad and toss to coat. Season salad with salt, pepper, and more lemon juice, if desired. Garnish with fresh mint.
-3-
Roasted Sweet Potato & Black Bean Hash INGREDIENTS 2 sweet potatoes cubed 1 red pepper cubed 1 red onion cube 2 jalapenos diced (for less heat, sub green bell pepper) 1 1/2 tsp cumin 1 1/2 tsp chili powder 1 tsp garlic powder 1 tsp salt 1/2 tsp pepper 2 tsp olive oil 1 can low sodium black beans rinsed 1/4 cup cilantro chopped juice of 1/2 - 1 small lime (to taste) PREPARATION In a bowl, toss cubed veggies with olive oil and season with spices. Place on large greesed baking dish and roast at 425F for 20 minutes, tossing around halfway in between. Let cool. In a bowl, combine rinsed black beans and roasted veggie mixture. Add cilantro and lime juice, then combine. Serve as a tasty side dish as it is, or enjoy inside a burrito or taco. Combined with sauteed greens and topped with eggs as a hash, or on top of greens with avocaod, protein of choice, and salsa as a salad. -4-
1-2
20 MIN
EASY
OVEN
Chocolate Protein Granola
1
10 MIN
EASY
OVEN
INGREDIENTS 3 cups old fashioned oats 1/2 cup sweetener that measures like sugar 1 tsp baking powder 3/4 tsp salt 1/2 cup unsweetened cocoa powder 1/2 cup protein powder 1/8 cup honey or sugar free maple syrup 1/4 cup egg whites 3 tbsp nut butter warmed (or coconut oil) 3 tbsp chocolate chips PREPARATION Preheat the oven to 350 degrees. Line a large sheet pan with parchment paper or foil sprayed with cooking spray. Set aside.To a large bowl, mix all of the dry ingredients together, followed by the wet ingredients, (everything except chocolate chips), and stir until the oats are moist, and clumps begin to form. Pour granola onto prepared baking pan and spread out evenly. Bake granola for 10 minutes, then remove from the oven and stir. Add chocolate chips and return to the oven for an additional 10 minutes. Stir again, then bake another 5 minutes and remove from the oven. Let the granola sit until it is completely cool. It will begin to harden as it cools. Once cooled, add the chocolate chips. Store in an airtight container for up to 2 weeks. -7-
Fiesta Cauliflower Rice
2-3
10 MIN
EASY
MICROWAVE
INGREDIENTS 4 cups riced cauliflower or 1 head cauliflower riced in food processor 1/4 cup red onion diced 1/2 tbsp and 1 tsp olive oil divided 1/2 cup corn fresh, defrosted from frozen or from can 1/2 cup black beans 1/2 red pepper (roasted or raw), diced 10 oz grape tomatoes or cherry tomatoes quartered 1/3 cup queso fresco, cotija cheese, or feta (optional) 1/3 cup fresh cilantro chopped Juice of 2 limes Juice of 1 orange 1/2 tsp chili powder 1/4 tsp cumin 1/4 tsp garlic powder 1/2 tsp salt 1/4 tsp ground black pepper -8-
PREPARATION If using frozen riced cauliflower, defrost in the microwave and drain excess liquid. Heat a large skillet over medium heat and add olive oil to the pan. Sautee the red onion until soft then add riced cauliflower and cook until the cauliflower has softened and started to brown. In a separate pan over medium-high heat, add corn to a small skillet without any oil. Stir frequently until corn is charred to your liking. In a large bowl, whisk juiced limes and orange, olive oil, and spices until combined. Add in the cooked rice cauliflower, onions, and corn along with the black beans, red pepper, quartered tomatoes, cheese, and cilantro. Stir together until well combined. Serve immediately or refrigerate, covered, up to 1 day.
Pork Tenderloin with Apricot Salsa
INGREDIENTS 1 tbsp honey 1 tbsp balsamic vinegar 2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp salt 1/4 tsp ground pepper 1 1/2 lb pork tenderloin 3-4 ripe apricots diced (~2cups of fruit) Juice of 2 limes 1/3 cup fresh cilantro minced 1/4 red onion finely minced 1 jalapeno pepper diced (optional) salt & fresh cracked pepper
2-4
45 MIN
EASY
- 10 -
OVEN
PREPARATION Pork tenderloin marinade: Mix the honey, balsamic vinegar, ancho chile and garlic together in a large resealable plastic bag. Season the tenderloin with salt and pepper. Place the tenderloin in the bag and squeeze out as much air as possible before sealing. Place the bag in the refrigerator and marinate for at least 4 hours and up to 24 hours. Apricot salsa: In a bowl, combine the apricot, cilantro, lime juice, serrano and onion. Season the salsa with salt and pepper. Cover and refrigerate. Prepare a grill to medium-high heat. Grill the tenderloin on the first side for about 5 minutes (times vary per grill, so be careful not to over-char). Roll the tenderloin onto the next side and grill for another 5 minutes. Repeat on all 4 sides, 5 minutes per side, until an instant-read thermometer registers around 150°F. Allow the tenderloin to rest on a platter for about 10 minutes before slicing. Top with the apricot salsa and enjoy.
INGREDIENTS 4 hard boiled eggs chopped 4 hard boiled egg whites chopped 1 avocado diced 1/2 cup red bell pepper diced 1/2 cup pico de gallo Sea salt and ground pepper to taste - 12 -
Avocado & Hardboiled Egg Bowl PREPARATION Place all ingredients in a bowl, and stir to combine. Enjoy immediately!
1
10 MIN
- 13 -
EASY
Loaded Potato Soup
INGREDIENTS 4 medium idaho potatos quartered (~4cups) 1/2 head cauliflower chopped (~4cups) 6 cloves garlic whole & smashed 1/2 white onion chopped 1 tbsp olive oil 1 tsp salt 1/2 tsp ground pepper 3~4 cups low sodium chicken/vegetable broth “Loaded” Toppings 6 strips turkey bacon cooked & diced 1/2 cup green onions chopped 1/2 cup 2% cheddar cheese shredded Freshly cracked pepper
2-3
1 HR
MEDIUM
- 14 -
OVEN
PREPARATION Preheat the oven to 450oF and line a baking sheet with foil and spray with cooking spray. Place potatoes, cauliflower, onions, and garlic on the baking sheet and drizzle with olive oil. Season with salt and pepper. Then, toss and make sure all vegetables are coated. Place in the oven and roast vegetables for 30- 40minutes. Pour the cooked vegetables into a blender, add 3 cups of broth, and blend until smooth (keep blender vented if the vegetables are still warm). If you prefer a thinner consistency, add another 1⁄2-1 cup broth. Next, add soup to a large pot on the stove and bring to a boil. Reduce heat to simmer and let cook for 10-15 minutes. Serve warm in bowls with turkey bacon, green onion, cheese, and cracked pepper.
PREPARATION Whisk all ingredients for dressing in a small bowl and set aside. Combine lettuce, shrimp, rice noodles, cabbage, bell pepper, carrot, cucumber and avocado in a bowl. Add dressing and toss to combine. Garnish with chopped nuts of choice and serve.
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Shrimp Spring Roll Salad
1
10 MIN
EASY
INGREDIENTS Dressing 3 tbsp coconut aminos / low sodium soy sauce 3 tbsp water 1 tbsp rice wine vinegar 1 tbsp fresh lime juice 6 tbsp powdered peanut butter 1/2 tbsp honey / monk fruit 3/4 tsp black pepper 1/2 tsp garlic powder 1/2 tsp Sriracha Salad 8 cups Boston or butter lettuce torn 1 lb cooked shrimp 2 cups cooked vermicelli noodles / cellophane noodles 1 cup red cabbage chopped 1 cup bell pepper julienned 1 cup carrots julienned 1 cup cucumber julienned 1 avocado sliced 1/3 cup peanuts / cashews chopped
- 17 -
Chickpea & Carrot Salad with Dill INGREDIENTS 2 cans chickpeas (15oz each) rinsed and drained 2 cups matchstick carrtos 2/3 cup celery (~2 long stalks) chopped 1/2 cup green onions thinly sliced 1/2 cup fresh dill leaves (~one .75oz package) chopped 1/2 cup pepitas / pumpkin seeds 2 tbsp olive oil 3 tbsp white wine vinegar 1/4 tsp garlic powder 1/2 tsp salt 1/8 tsp freshly ground black pepper PREPARATION Toast the pepitas in a small skillet over medium heat, stirring frequently, until they are starting to turn golden and make little popping noises, about 5 minutes. Set aside to cool for a few minutes. To prepare the vinaigrette, combine the olive oil, vinegar, garlic powder, salt, and pepper. Whisk until blended and set aside. In a medium serving bowl, combine the chickpeas, carrots, celery, green onions, and dill. Pour the dressing over the chickpea mixture. Add the toasted pepitas to the bowl and stir to combine. For the best flavor, let the salad marinate for 30 minutes or even overnight in the refrigerator. - 18 -
2-4
40 MIN
EASY
OVEN
Grilled Radicchio&
INGREDIENTS 2 medium heads radicchio cut into quarters from top 2 tbsp avocado oil 2 cups fresh pineapple chopped into 1/2”-1” pieces 1/4 cup packed basil leves chopped 2 tbsp orange juice 1/2 tsp salt 1/2 tsp freshly ground black pepper - 20 -
1-2
20 MIN
Pineapple Slaw
PREPARATION Brush cut sides of radicchio with avocado oil. Grill on cut sides, covered, on medium for 8 minutes, turning once to other cut side. Transfer to cutting board; cool. Slice very thinly; toss with pineapple, basil, orange juice, salt, and pepper. Serve immediately or refrigerate, covered, up to 1 day.
EASY
STOVE
- 21 -
INGREDIENTS 2 1/2 cups cooked chicken shredded 1 cup pre-made guacamole 1 cup grape tomatoes sliced Salt & freshly cracked pepper Bibb / butter lettuce /crackers for serving - 22 -
Avocado Chicken Salad PREPARATION Combine the chicken and guacamole in a medium bowl. Place in lettuce cups or on crackers and top with grape tomatoes. Season with salt and pepper to taste
1
10 MIN
- 23 -
EASY
Moroccan Spiced Roasted Carrots INGREDIENTS 12 oz small carrots w/ tops trimmed 2 tsp olive oil 1/2 tsp ground cumin 1/2 tsp paprika 1/4 tsp ground cinnamon 1/4 tsp kosher salt 3 tbsp plain greek yogurt 1 tbsp fresh lime juice 1/4 cup toasted pistachios chopped 1 tbsp fresh cilantro chopped PREPARATION Preheat oven to 425°F. Toss together trimmed small carrots with tops, olive oil, ground cumin, paprika, ground cinnamon, and kosher salt in a bowl. Place carrots on a rimmed baking sheet lined with parchment paper. Bake until tender, about 15 minutes. Combine yogurt and lime juice in a bowl. Place carrots on a platter; dizzle with yogurt mixture, 1⁄4 cup chopped toasted pistachios, and 1 tbsp chopped fresh cilantro.
- 24 -
2-3
20 MIN
EASY
- 25 -
OVEN
PREPARATION Heat oven to 400°F. On a lined baking sheet, toss together squash, 2 tsp olive oil, 1/2 tsp. salt, and 1/4 tsp. pepper. Roast, stirring squash occasionally after the first 10-15 minutes, until squash is golden and tender to your liking, about 20–30 minutes. Remove squash from oven and set aside to cool (Make ahead tip: this step can be done up to 3 days in advance). To make dressing, stir together balsamic, sweetener of choice, dijon, garlic powder, shallot, 1⁄2 tsp salt, and 1⁄4 tsp pepper. Slowly whisk in 3 tbsp olive oil. (Make ahead tip: dressing can be made up to 5 days in advance). In a large mixing bowl, combine kale with dressing, roasted squash, Parmesan, and pomegranate seeds. Toss together to combine, and season with salt and pepper to taste. Transfer to a serving bowl, and sprinkle with chopped hazelnuts. Salad tastes best if it sits for about 30 minutes-1 hour before serving so that the kale leaves soften. - 26 -
Kale Salad with Delicata Squash, Pomegranate, and Toasted Hazelnuts
INGREDIENTS 1 delicata squash cut lengthwise, seeded, horizontally cut into 1/4” slices 3 tbsp & 2 tsp extra-virgin olive oil divided Salt & freshly ground black pepper 2 tbsp balsamic vinegar 1-2 tsp honey / maple syrup to taste 2 tsp dijon mustard 1/4 tsp garlic powder 1/2 small shallot minced 1 bunch Tuscan kale stemmed, leaves thinly sliced 1/3 cup Parmesan cheese grated 1/2 cup pomegranate seeds 1/3 cup toasted hazelnuts chopped
2-4
45 MIN
EASY
- 27 -
OVEN
JAMIE MILLER As a true southern girl at heart, Jamie received her undergraduate degree in Nutrition Science from Baylor University then completed her dietetic internship at Lipscomb University in Nashville, Tennessee. Jamie has extensive experience with childhood nutrition, working for a non-profit child food program and then also for Head Start Preschool Programs. But during this time, Jamie simultaneously devoted her dietetic career to adult health and wellness and nutrition coaching through private practice and telehealth clients. Now as the registered dietitian for Village Health Clubs and Spas, Jamie loves partnering with individuals as they work towards their personalized health and nutrition goals. One of her favorite aspects of nutrition counseling is helping individuals discover how truly delicious healthy eating can be! For healthy eating to be a lifelong commitment, she believes we must make our daily eats totally craveable AND nourishing. ”Jamie is a regular guest on Your Life Arizona, GMAZ Channel 3, Fox10 to share delicious and healthy recipes through cooking segments. She also has been a contributor to Shape Magazine, Phoenix News Times, Phoenix Magazine and Green Living.” phone: 713.494.2030
email: jamiller@dmbclubs.com