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the cook book 30/10 Weight Loss for Life


Copyright Š 2016 All rights reserved. No part of this document may be reproduced, scanned, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher. For permission requests, contact the publisher at the address below: JMKM Weight Loss – Northgate, LLC 823 NE Northgate Way Seattle, WA 98125


Table of Contents New Years Cilantro-Lime Cucumber Salad, p. 10

Garlic & Herb Stuffed Mushrooms, p. 12 Honey Mustard Deviled Eggs, p. 14 Pepper Poppers, p. 16 Steak Vegetable Rolls, p. 18 Valentine’s Day Classic Caesar Salad, p. 22

Mock Pear Salad, p. 24 Ginger Salmon with Cilantro, p. 26 Grilled Asparagus, p. 28 Silky Pudding, p. 30 Italian Cauliflower Breadsticks, p. 34

Crockpot Italian Sausage Soup, p. 36 Spinach Feta Turkey Meatballs, p. 38 Fresh Tomato Sauce over Zucchini Noodles, p. 40


(cont.) St. Patrick’s Day Fauxtatoes O’Brien, p. 44

Cabbage Rolls, p. 46 Irish Farmhouse Stew, p. 48 Irish Skillet Dinner, p. 50 Irish Chicken Muffins, p. 52 Easter Easy Vegetable Frittata, p. 56

Strawberry Rhubarb Waffles, p. 58 Breakfast Sausage Patties, p. 60 Baked Eggs with Spinach and Mushrooms, p. 62 Cinco de Mayo Recipes Pico de Gallo, p. 66 Cilantro Lime “Rice”, p. 68

Chicken Carnitas Bowl, p. 70 Steak Fajitas, p. 72


Mother’s Day Sweet Balsamic Flank Steak, p. 80

Apricot Mustard Glazed Salmon, p. 82 Roasted Portobello Mushrooms with Poached Eggs, p. 84 Roasted Brussel Sprouts, p. 86 Memorial Day Grilled Mushroom Sliders, p. 90 Turkey Zucchini Poppers, p. 92

Maple-Lime Chicken Skewers, p. 94 Cilantro Lime Cole Slaw, p. 96 Father’s Day Recipes Buffalo Chicken Bites, p. 100 Roasted Veggie Kabob Marinade, p. 102 Herb Stuffed Mushrooms, p. 104

Football Chili, p. 108 Chicken Wings, p. 110 Chicken Crust Pizza, p. 112 Curried Deviled Eggs, p. 114 Jalapeno Poppers, p. 116


Tortilla Soup, p. 118 Seasoned Jicama (or Turnip) Fries, p. 120 Meatballs, p. 122

Ribs, p. 124 Thanksgiving Herb Roasted Pastured Thanksgiving Turkey, p. 128 Greek Vegetable Salad, p. 130 Cauliflower Mash “Fauxtatoes”, p. 132 Crispy Brussels Sprouts, p. 134

Green Bean Casserole, p. 136 Baked Cinnamon Jicama, p. 138 Thanksgiving Crepes, p. 140 Christmas Blackened Shrimp Cucumber Bites, p. 144 Vegetable Tray, p. 146

Mushroom & Asparagus Medley, p. 148 Jicama with Walden Farms White Pear Balsamic, p. 150 Fresh Spinach Salad, p. 152 Prime Rib, p. 154 Mustard Crusted Pork Tenderloin, p. 156


New Years Cilantro-Lime Cucumber Salad Garlic & Herb Stuffed Mushrooms Honey Mustard Deviled Eggs Pepper Poppers Steak Vegetable Rolls


Cilantro-Lime Cucumber Salad prep time cook time 5-10 minutes N/A

serves 2 to 3

things you need: 2 CLOVES Minced Garlic

3 TABLESPOONS Extra Virgin Olive Oil

3 TABLESPOONS Fresh Lime Juice

2 Cucumbers, Finely Sliced

1/4 TEASPOON Crushed Red Pepper

4 TABLESPOONS Minced Cilantro, to Taste

1/2 TEASPOON Sea Salt, to Taste OPTIONAL Black Pepper, to Taste

10


here’s how 1

Dice the garlic and add to a medium-sized bowl.

2

Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper. Use a whisk to incorporate the 3 tablespoons olive oil. Set aside.

3

Finely slice the cucumbers. Use a mandolin if you have it, but a very sharp knife will do the trick. Add the cucumbers to the dressing and stir together.

4

Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

New Years

11


Garlic & Herb Stuffed Mushrooms prep time 25 minutes

cook time serves 25-30 minutes 1 to 2

things you need: 10 Mushrooms

2 TABLESPOONS Extra Virgin Olive Oil

2 CLOVES Garlic

1/2 TABLESPOON Dried Italian Herbs

1/4 TEASPOON Sea Salt

1 TABLESPOON Fresh Italian Parsley

1/4 TEASPOON Pepper 1/2 TABLESPOON Lemon Juice

12


here’s how 1

Rinse mushrooms under running water. Pat dry and remove stems.

2

In a bowl, mix together minced garlic, 1/4 teaspoon of sea salt, pepper, and herbs, leaving some herbs aside. Making paste like texture.

3

Once pasted, add lemon juice, olive oil and fresh parsley. Stir.

4

Add mushrooms and mix with a spoon to cover. Marinate for 20 minutes.

5

Pre-heat the oven to 400°.

6

Arrange the mushrooms in a baking dish and spoon the left over marinade on top.

7

Bake for 25-30 minutes.

8

Serve hot.

New Years

13


Honey Mustard Deviled Eggs prep time 20 minutes

cook time 10 minutes

serves 1 to 2

things you need: 6 Hard-Boiled Eggs 1/4 CUP Walden Farms Honey Mustard Mayonnaise 1 Dill Pickle, Finely chopped

PINCH Sea Salt Pepper Paprika GALLON Plastic Bag

1/2 TABLESPOONS Pickle Juice 2 Green Onions, Thinly Sliced

14


here’s how 1

Hard boil the eggs A. Place eggs in a large saucepan. Cover them with cool water. Slowly bring water to a boil over medium heat; when the water has reached a boil, cover and remove from heat. Let sit for 12 minutes. B. Transfer eggs to a colander; place under cool running water to stop the cooking.

2

Peel the shells off the eggs.

3

Cut eggs in half length-wise.

4

Take yolk out of eggs and place in a bowl.

5

Set egg whites to the side.

6

Once all eggs have been cut and yolk is in bowl, add Walden Farms Mayonnaise, chopped dill pickle, sea salt, pepper and pickle juice. Mix together to a smooth consistency.

7

Put egg yolk mixture into a plastic bag, cut the corner of the bag off and pipe yolk mixture into egg white bowls. Once eggs have been filled with desired amount, sprinkle dill and paprika on top for garnish.

New Years

15


Pepper Poppers prep time 10 minutes

cook time serves 20-25 minutes 1 to 2

things you need: 5 OUNCES Ground Isernio’s Chicken Sausage

1 TEASPOON Black Pepper

1 CLOVE Garlic

2 TABLESPOONS Reduced-Fat Feta Cheese

1/4 CUP Scallions 6 (1 CUP) Mini Sweet Peppers 1 TABLESPOON Egg White

16


here’s how 1

Preheat the oven to 375°.

2

Mix all of the ingredients, except the peppers. Transfer to a small plastic storage bag, seal and refrigerate.

3

Prepare the mini sweet peppers by making a small slice lengthwise, long enough to remove seeds and ribs with a small paring knife.

4

When the peppers are cleaned, grab the filling bag and snip off the corner (large enough to pipe filling).

5

Insert the open end of the bag into the pepper and fill. Lay in a baking dish with a non-stick coating, cut side up.

6

Bake at 375° for about 20 to 25 minutes.

New Years

17


Steak Vegetable Rolls prep time 20 minutes

cook time 20 minutes

serves 1 to 2

things you need: 8 SLICES Flank Steak 1 TABLESPOON Extra Virgin Olive Oil 1 Red Bell Pepper 1 Green Bell Pepper 1 MEDIUM Zucchini 1 MEDIUM Yellow Onion

Glaze: 1 TEASPOON Extra Virgin Olive Oil 1 LARGE CLOVE Garlic 1/4 CUP Walden Farms Balsamic Vinegar 1/4 CUP Low Sodium Vegetable Broth ROSEMARY

HANDFUL Portobello Mushrooms 18


here’s how 1

Rub each side of the steak slices with extra virgin olive oil. Sprinkle with salt, freshly ground black pepper, and chopped fresh rosemary.

2

Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the vegetables until crisp-tender, seasoning with salt and pepper.

3

Place a few of the vegetable strips vertically on one end of each steak cutlet so that, once rolled up, the end of the vegetables are sticking out of each end of the steak roll. Roll it up, and secure it with a toothpick. Repeat for each steak roll.

4

For the rosemary balsamic glaze: heat the olive oil in a small saucepan over medium-high heat. Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar and the rosemary sprigs. Bring to a rapid boil. Reduce the heat and simmer uncovered for 5 minutes. Add the broth and return to a boil. Reduce the heat to low and simmer for another 15 minutes. Discard the rosemary sprigs.

5

Prepare the grill.

6

Grill on each side for about 2 minutes. If cooking in a skillet, fry over medium-high heat until done.

7

Serve immediately drizzled with the rosemary balsamic glaze.

New Years

19


Valentine’s Day Classic Caesar Salad Mock Pear Salad Ginger Salmon with Cilantro Grilled Asparagus Silky Pudding


Classic Caesar Salad prep time 8 minutes

cook time N/A

serves 2-3

things you need: 2 LARGE CLOVES

Garlic, Peeled 3 SMALL-MEDIUM Anchovy Fillets, Minced 1 Large Egg Yolk

1 TEASPOON Yellow Mustard 1/4 TEASPOON Ground Black Pepper Romaine Lettuce, Chopped

1/2 CUP Extra-Virgin Olive Oil 2 TABLESPOONS Fresh Lemon Juice

22


here’s how 1

Pulse the garlic and anchovies together in a food processor.

2

Add the egg yolk and process until smooth.

3

Drizzle in the olive oil, only a bit at a time, until completely incorporated.

4

With the motor still running, drizzle in the lemon juice.

5

Add mustard and black pepper, then pulse to combine.

6

Add salt and pepper to taste.

Use on fresh romaine.

Valentine’s Day

23


Mock Pear Salad prep time 5 minutes

cook time N/A

serves 1

things you need: 1 CUP Jicama, Thinly Sliced 2 SPRIGS Green Onion, Thinly Sliced 3-4 Butter Lettuce Leaves, Cleaner 1 TABLESPOON Walden Farms White Pear Balsamic

24


here’s how 1

Peel off butter lettuce leaves, and clean them. Set aside.

2

Cut the jicama into strips, and slice the green onions.

3

Layer the ingredients, starting with the lettuce on the bottom, then place a few strips of jicama, a pinch of green onion, and drizzle Walden Farms White Pear Balsamic dressing over the top.

Valentine’s Day

25


Ginger Salmon with Cilantro prep time 20 minutes

cook time serves 20-25 minutes 1-2

things you need: 6 OUNCES Salmon

1 CLOVE Garlic, Crushed

2 OUNCES Shrimp

1/2 TEASPOON Cilantro, Chopped

1/2 Lime, Squeezed 1/4 CUP Gluten Free Soy Sauce 1 TEASPOON Chili Paste

1/2 TABLESPOON Extra Virgin Olive Oil Extra Virgin Olive Oil (For Brushing)

1 TEASPOON Ground Ginger

26


here’s how 1

Whisk all ingredients together in a small bowl, except for the salmon, shrimp, and olive oil.

2

In a Ziploc bag, add salmon and shrimp. Pour marinade over top and let rest in fridge for 15 minutes. Pre-heat oven to 425°.

3

Roast salmon on a baking sheet lightly brushed with olive oil for 20-25 minutes until flakey.

4

Heat 1/2 tablespoon olive oil over medium-high heat. Once hot, add shrimp and cook for 30 seconds on each side until fully cooked and pink.

Valentine’s Day

27


Grilled Asparagus prep time 1 minute

cook time 4 minutes

serves 1 to 2

things you need: 10 SPRIGS Asparagus 1 TABLESPOON Extra Virgin Olive Oil Sea Salt & Pepper, to Taste

28


here’s how 1

In a medium sized bowl, mix together all of the ingredients.

2

Grill asparagus for roughly 4 minutes, turning occasionally so they do not burn.

3

Serve.

Valentine’s Day

29


Silky Pudding prep time 1 minute

cook time N/A

serves 1

things you need: 1 PACKET

30/10 Pudding 4 OUNCES Unsweetened Almond Milk

30


here’s how 1

Follow instructions on the back of the pudding packet, replacing the water with almond milk.

2

Enjoy!

Valentine’s Day

31


Italian Cauliflower Breadsticks Crockpot Italian Sausage Soup Spinach Feta Turkey Meatballs Fresh Tomato Sauce over Zucchini Noodles


Cauliflower Breadsticks prep time 1 minute

cook time 45 minutes

serves 1 to 2

things you need: 2 CUPS Cauliflower, Riced

1 TABLESPOON Mrs. Dash Table Blend

6 TABLESPOONS Egg Whites

1/4 TEASPOON Pepper

2 Garlic Cloves, Diced

1-2 TABLESPOONS Extra Virgin Olive Oil

2 TABLESPOONS Reduced-Fat Feta Cheese

SPECIAL TOOLS: Cheese Cloth

1/2 TEASPOON Sea Salt

34


here’s how 1

Pre-heat the oven to 350˚.

2

Line a loaf pan with parchment paper, spray with olive oil, and set aside.

3

Heat olive oil in a small pan over low heat. Add garlic and cook for no more than one minute. Turn off the heat and set aside.

4

Microwave the riced cauliflower for 8 minutes. Once completed, squeeze the cauliflower in a cheese cloth (or a clean dish towel) until all of the water is released and the cauliflower has a light snow-like texture. Be cautious, the water will be very hot.

5

Add cauliflower, egg whites, seasonings, feta cheese, and sautéed garlic-oil into a bowl. Combine well.

6

In the loaf pan, spread cauliflower mixture, making an even layer in the bottom of the pan.

7

Bake for 25-30 minutes, or until golden brown.

8

In the meantime, take a baking sheet and line it with parchment paper. When the loaf is finished, flip it onto the baking sheet and bake for another 5-8 minutes until lightly browned. Let cool, cut, and serve.

Italian

35


Crockpot Italian Sausage Soup prep time 5 minutes

cook time 3 hours

serves 4-5

things you need: 1 1/2 TUBES Italian Isernio’s Chicken Sausage 4 CUPS Tomatoes, Diced 2 CUPS White Onion, Chopped

2 TABLESPOONS Garlic, Diced 1/2 TABLESPOON Mrs. Dash Table Blend 3 TABLESPOONS Extra Virgin Olive Oil

4 CUPS Chicken Broth 4 CUPS Spinach, Roughly Chopped

36


here’s how 1

Add chicken stock, diced tomatoes, onion, olive oil, garlic, and Mrs. Dash’s seasoning into a crockpot. Set on high, cover, and let sit for 1 hour.

2

Add in chicken sausage, dropping large bite-sized pieces into the broth. Let sit on high for 2 hours.

3

Stir fresh spinach into one serving.

4

The remaining servings can be stored in the fridge for one week or in the freezer for up to one month. Add fresh spinach once re-heated.

Italian

37


Spinach Feta Turkey Meatballs prep time 5 minutes

cook time serves 15-20 minutes 1 to 2

things you need: 6 OUNCES Ground Turkey

PINCH Black Pepper

2 CLOVES Garlic, Crushed

PINCH Sea salt

PINCH Lemon Zest

2 TABLESPOONS Reduced-Fat Feta Cheese

1 CUP Chopped Spinach

1 TABLESPOON Extra Virgin Olive Oil

2 TABLESPOONS Egg Whites

38


here’s how 1

Pre-heat oven to 400˚. Line a baking sheet with parchment paper, and spray with olive oil.

2

In a large mixing bowl, mix together all of the ingredients until thoroughly combined.

3

Grab a small handful of the turkey mixture and form a ball. Place onto a baking sheet.

4

Bake for 15-20 minutes, or until the internal temperature reaches 165˚.

Italian

39


Fresh Tomato Sauce over Zucchini Noodles prep time 1 minute

cook time 4 minutes

serves 1 to 2

things you need: 1 LARGE Tomato

1 TABLESPOON Mint, Chopped

1/2 CUP White Onions, Chopped

1 TEASPOON Sea Salt

1 STOCK Celery, Chopped

10 GRINDINGS Black Pepper

2 CLOVES Garlic, Minced

1 TEASPOON Red Pepper Flakes

2 TABLESPOONS Extra Virgin Olive Oil

1 Zucchini, Spiralized

1 TABLESPOON Basil, Chopped

40


here’s how 1

Cut the tomato in half. With a cheese grater, grate the tomato into a bowl to make a sauce, and do the same with the other half.

2

In a sauce pan, heat oil over medium heat, add garlic and cook until fragrant. Add celery, onion, tomato, and fresh herbs. Cook for 5 minutes.

3

In your food processor or blender, add ingredients from pan, and seasonings. Blend for 30 seconds or until smooth. Set aside.

4

In your food processor or blender, add ingredients from pan, and seasonings. Blend for 30 seconds, or until smooth. Set aside.

5

Pour sauce over the zucchini noodles and serve with turkey meatballs if desired.

Italian

41


St. Patrick’s Day Fauxtatoes O’Brien Cabbage Rolls Irish Farmhouse Stew Irish Skillet Dinner Irish Chicken Muffins


Fauxtatoes O’Brien prep time 5 minutes

cook time 15 minutes

serves 1

things you need: 1 CUP Turnip, Diced

1 CLOVE Garlic, Minced

1/4 CUP Yellow Onions, Chopped

1 TEASPOON Crushed Sea Salt

1/4 CUP Red Bell Pepper, Chopped

1 TEASPOON Crushed Black Pepper

1/4 CUP Yellow Bell Pepper, Chopped

1 TABLESPOON Parsley, Chopped

1 TABLESPOON Extra Virgin Olive Oil

44


here’s how 1

In a large frying pan, heat the olive oil.

2

Add turnips and cook for 10 minutes, or until browned and soft.

3

Add yellow onion, garlic, parsley, red bell pepper, and yellow bell pepper. Cook for 3-4 more minutes.

4

Add sea salt and pepper to taste.

5

Serve.

St. Patrick’s Day

45


Cabbage Rolls prep time 25 minutes

cook time 25 minutes

serves 3

things you need: 1 POUND Ground Beef or Turkey

1 TABLESPOON Yellow Mustard

2 CUPS White Onions, Chopped

1 TABLESPOON Extra Virgin Olive Oil

2 CUPS Turnips, Chopped

2 JARS Walden Farms Tomato Basil Sauce

1 HEAD Green Cabbage 2 TABLESPOONS Parsley, Chopped

1/4 TABLESPOON Sea Salt

46


here’s how 1

Over medium-high heat, bring 3 cups of water to a boil. Add turnips, and boil for 15 minutes, or until soft.

2

Blend cooked turnips and olive oil with a food processor or hand mixer.

3

In a medium skillet, brown the beef with onion, yellow mustard, and parsley.

4

Once finished, set aside on a paper towel-lined plate.

5

In a large pot, boil a whole head of cabbage for 3-4 minutes. Remove leaves from cabbage and cool. While cabbage boils, preheat oven to 375º.

6

Spread a thin layer of Walden Farms Tomato Basil Sauce on the bottom of a baking dish.

7

Take one cabbage leaf and fill it with one part beef mixture and one part mashed turnip. Roll, and place seam-side down into the baking dish. Repeat until ingredients are gone. Top with remaining tomato sauce.

8

Bake for 25 minutes and serve.

St. Patrick’s Day

47


Irish Farmhouse Stew prep time 5 minutes

cook time 40 minutes

serves 6

things you need: 3 TABLESPOONS Extra Virgin Olive Oil

1 Bay Leaf

2 CUPS White Onions, Chopped

1-2 Spring Onions, for Garnish

4 CUPS Turnips, Chopped

6 CUPS Chicken Stock, Low Sodium

1 CUP Leeks, Sliced 1 CUP Red Bell Pepper, Chopped

48


here’s how 1

Heat the olive oil, in a large pot, over medium-high heat.

2

Add all of the vegetables. Cook for about 7-10 minutes, or until soft.

3

Add 6 cups of chicken stock and the bay leaf. Cook for 25-30 minutes.

4

Season to taste with sea salt and pepper.

5

Serve garnished with green onions.

You can store the remaining soup in the fridge for up to a week, or in an airtight container in the freezer for up to 1 month.

St. Patrick’s Day

49


Irish Skillet Dinner prep time 8 minutes

cook time 30 minutes

serves 1

things you need: 6 OUNCES Ground Beef or Turkey

1 TABLESPOON Extra Virgin Olive Oil

1/2 CUP Green Cabbage, Chopped

1 TEASPOON White Vinegar

1/2 CUP White Onion, Diced

1/2 CUP Beef Stock, Low Sodium

1 CUP Turnips, Cubed

1/4 TABLESPOON Walden Farms Apple Butter

1 TABLESPOON Yellow Mustard

Sea Salt & Pepper, to Taste

1 TEASPOON Black Pepper

50


here’s how 1

In a small bowl combine beef broth, white vinegar, yellow mustard, sea salt, and pepper. Set aside.

2

Heat oil in a large skillet.

3

Cook beef and onions for 8-10 minutes or until brown. Drain any excess grease from the pan. Set aside.

4

Add turnips to the skillet. Cook over medium high for 10 minutes or until lightly browned.

5

Add broth mixture from step one and cabbage. Cook for 5 minutes.

6

Add beef, cook another 3 minutes.

7

Serve.

St. Patrick’s Day

51


Irish Chicken Muffins prep time 10 minutes

cook time 40 minutes

serves 2

things you need: 6 OUNCES Ground Chicken

6 Egg Whites

1/2 CUP Leeks, Chopped

1/4 TEASPOON Ground Black Pepper

1 CUP Yellow Onion, Chopped 1/2 CUP Red Bell Pepper, Chopped 1 CUP Spinach, Chopped

1/4 TEASPOON Sea Salt 1-2 TABLESPOONS Extra Virgin Olive Oil 2 TABLESPOONS Reduced-Fat Feta Cheese

52


here’s how 1

Pre-heat oven to 400º.

2

Heat 1 tablespoon of olive oil over medium-heat and cook leeks, onions, and red bell pepper for 2-3 minutes. Once finished, set aside in a medium-sized bowl.

3

In the same pan, cook ground chicken for 5-7 minutes. Lightly season with sea salt and pepper. Once cooked, set aside on a plate lined with paper towels to absorb any unwanted oils.

4

Combine egg whites with a pinch of sea salt and pepper.

5

Spray muffin tins with oil.

6

In the bottom of the muffin tins, place 1-2 leaves of spinach. Add chicken and vegetables.

7

Pour egg whites on top, until each muffin tin is 3/4 full. Top with feta cheese.

8

Bake for 20 minutes or until fully cooked through, using a tooth pick to test. Let muffins sit in tin for 5 minutes to cool before removing.

St. Patrick’s Day

53


Easter Easy Vegetable Frittata Strawberry Rhubarb Crepes Breakfast Sausage Patties Baked Eggs with Spinach and Mushrooms


Vegetable Frittata prep time 5 minutes

cook time 40 minutes

serves 2

things you need: 1 CUP Broccoli Florets, Chopped

2 CUP Spinach, Chopped

1 CUP Zucchini, Cubed

1 TEASPOON Dried Basil

1/2 CUP Leeks, Sliced and Cleaned

7-10 Egg Whites

1 CUP Red Bell Pepper, Julienned

1/4 TEASPOON Sea Salt

1/2 CUP Whole Mushrooms, Chopped

1/4 TEASPOON Black Pepper

¼ CUP Green Onions, Sliced

2 TABLESPOONS Olive Oil

56


here’s how 1

Pre-heat oven to 400º.

2

In a medium-sized pan, heat olive oil over medium-heat.

3

Sauté broccoli, zucchini, mushrooms, and bell peppers for 4 minutes. Stir to prevent the vegetables from sticking to the pan.

4

Add leeks and continue to cook until all of the vegetables are soft. Season with sea salt, pepper, and basil.

5

In a greased cast-iron pan (or pie dish) layer the sautéed vegetables with freshly chopped spinach, green onions, and finish by pouring the egg whites over the dish. Leave 1/2 an inch of room from the top of the pan to prevent over-flowing.

6

Place pan in the middle of the oven and cook for 25-30 minutes, or until lightly browned.

7

When done, use a toothpick and poke the middle of the frittata, making sure the egg-whites are fully cooked. If the toothpick does not come out clean, cook the frittata for a few more minutes.

8

Let rest for 5 minutes and serve.

Easter

57


Strawberry Rhubarb Waffles prep time 2 minutes

cook time 10 minutes

serves 1

things you need: 1/4 CUP Rhubarb, Cubed

1 PINCH Cinnamon

2 TABLESPOONS 1 TABLESPOON Walden Farms Strawberry Syrup Coconut Oil or Cooking Spray 1 PACKET 1 TEASPOON Stevia (Optional) Olive Oil 1 PACKET Optional: 1 Tablespoon 30/10 Plain Pancake Walden Farms Apple Butter 1 FLUID OUNCE Water 1 Whole Egg

58


here’s how 1

In a small pot over medium-low heat, combine rhubarb and Walden Farms Strawberry Syrup. Cook for 5 minutes, or until rhubarb is soft. Stir in a packet of stevia. Remove from heat.

2

Begin to pre-heat waffle iron to medium-high heat.

3

In a small mixing bowl, prepare your waffle batter by whisking together your 30/10 Pancake Mix with water, cinnamon, olive oil, apple butter, and an egg. Add water if batter is too thick, or until it reaches a waffle-batter consistency. (The apple butter will remain in a chunky texture)

4

Once waffle iron is heated, grease iron with either coconut oil or cooking spray.

5

Pour waffle batter into the waffle iron and close. After 2-3 minutes (or after steam stops) check on the waffle and continue checking every minute until it is fully cooked.

6

When done, remove from iron and drizzle rhubarb sauce on top.

Easter

59


Breakfast Sausage Patties prep time 5 minutes

cook time 5 minutes

serves 1

things you need: 6 OUNCES Isernio’s Chicken Sausage 1 TABLESPOON Egg-Whites 1 CUP Spinach, Chopped 1/4 CUP White Onion, Chopped 1 CLOVE Garlic, Minced 1 TEASPOON Mrs. Dash Table Blend 1 TABLESPOON Olive Oil

60


here’s how 1

In a mixing bowl, combine all of the above ingredients, except for the olive oil.

2

Taking roughly 1 tablespoon of meat-mixture, use the palms of your hands to form a ball. Flatten, forming a patty.

3

Over medium-high heat, heat olive oil. Once warm, arrange the patties into a single layer and cook each side for 2-3 minutes, or until browned and fully cooked.

4

Remove and pat dry.

Easter

61


Baked Eggs with Spinach and Mushrooms prep time 5 minutes

cook time 45 minutes

serves 2

things you need: 6 CUPS Spinach

1/4 TEASPOON Salt

1/4 CUP Onion, Finely Chopped

1/4 TEASPOON Black Pepper

1 CLOVE Garlic, Finely Chopped

1/8 TEASPOON Nutmeg

2 CUPS Whole Mushrooms, Sliced

4 LARGE Eggs

2 TABLESPOONS Olive Oil 1/4 CUP Unsweetened Almond Milk

62


here’s how 1

Pre-heat oven to 450°.

2

Wash spinach and, without drying, throw damp spinach into a medium-high-heated pan. Cook until wilted.

3

Remove spinach from heat and drain the spinach, squeezing out extra liquid if necessary. Then coarsely chop the leaves. You should have roughly 2 cups once chopped.

4

Wipe skillet dry and heat olive oil. Cook onions and garlic for 2 minutes. Add mushrooms and sauté over medium-high heat.

5

Stir in almond milk, sea salt, pepper, nutmeg, and chopped spinach. Bring to a simmer, and then remove from heat.

6

Transfer mix into a baking dish. Using 2 teaspoons, or your fingers, make “bowls” or “wells” in the spinach mixture with wellformed walls. Make 4 wells.

7

Once completed, let rest in the fridge for 10 minutes to stiffen the form.

8

Crack one egg into each well and bake for 15-30 minutes, checking every few minutes to make sure the eggs do not overcook. Bake until whites are firm and egg yolks are runny.

9

Remove from oven and sprinkle with sea salt and pepper.

Easter

63


Cinco De Mayo Pico de Gallo Cilantro Lime “Rice” Chicken Carnitas Bowl Steak Fajitas Spicy Cole Slaw Egg White Tortillas


Pico de Gallo prep time 5 minutes

cook time 1 minute

serves 2

things you need: 1 CUP Tomato, Chopped and Seeded

1 HANDFUL Cilantro, Fresh and Chopped

1/4 CUP White Onion, Chopped

Sea Salt and Pepper, to Taste

1 CLOVE Garlic, Chopped 1/2 Lime, Juiced 1 Jalapeno, Chopped

66


here’s how 1

Add all of the ingredients to a food processor or blender.

2

Pulse until it reaches your desired texture.

Cinco De Mayo

67


Cilantro Lime “Rice” prep time 5 minutes

cook time 10 minutes

serves 1

things you need: 1 CUP Cauliflower, Cut into Florets 1 TABLESPOON Olive Oil 1/2 Lime, Juiced 1/4 TEASPOON Lime Zest PINCH Sea Salt Fresh Chopped Cilantro

68


here’s how 1

Pulse cauliflower in a food processor until texture is similar to rice.

2

Heat oil in a large frying pan over medium heat.

3

SautĂŠ cauliflower in the pan for 7-10 minutes, or until it is lightly browned.

4

Mix lime juice, zest, sea salt, and cilantro with cauliflower.

5

Set aside.

Cinco De Mayo

69


Chicken Carnitas Bowl prep time 7 minutes

cook time 35 minutes

serves 1

things you need: Chicken Ingredients:

Bowl Ingredients:

1 TABLESPOON Lime Juice

1/2 TEASPOON Dried Oregano

2 CUPS Iceberg Lettuce

1/2 PACKET Stevia

1/2 TEASPOON Paprika

1/2 CUP Pico De Gallo

1/2 TEASPOON Cumin

1/2 TEASPOON Onion Powder

2 TABLESPOONS Onion, Chopped

1 CLOVE Garlic, Minced

PINCH Sea Salt

1 CUP Cilantro Lime Rice

1/2 TABLESPOON PINCH Black Pepper White Vinegar

6 OUNCES Chicken, Cooked and Shredded

70


here’s how 1

Put chicken in a plastic bag, add spices, and shake. Place seasoned chicken on a baking sheet and bake at 425º for 15 minutes.

2

Once done, remove the chicken from the oven, and set aside to cool. Turn oven temperature down to 250º.

3

Shred the chicken with a fork, and then place it on a baking pan. Roast in oven for 15 minutes on low heat (250º) to crisp ends. Remove once done.

4

In bowl, add cauliflower rice, lettuce, onion, Pico de Gallo, and chicken. Top with a sprinkle of fresh cilantro.

Cinco De Mayo

71


Steak Fajitas prep time 5 minutes

cook time 15 minutes

serves 1

things you need: 6 OUNCES Steak, Sliced 1/4 CUP White Onions, Julienned 1/4 CUP Yellow Bell Pepper, Julienned

Fresh Chopped Cilantro 1 TABLESPOON Olive Oil

Sea Salt and Pepper to Taste

1/2 CUP Red Bell Pepper, Julienned 1 CUP Green Bell Pepper, Julienned 2-4 LEAVES Butter Lettuce

72


here’s how 1

Heat oil in a medium skillet. Once heated, add steak. Cook for 3 minutes.

2

Once steak is starting to brown, toss in the bell peppers. Cook for roughly 6-8 minutes. Add onions in last (around minute 34) so that they do not caramelize.

3

Season with sea salt, pepper, and fresh chopped cilantro.

4

While food is cooking, clean butter lettuce leaves. Gently rinse them and dab dry.

5

When done, take lettuce leaf and fill with desired amount of ingredients.

Cinco De Mayo

73


Spicy Cole Slaw prep time cook time 5-10 minutes N/A

serves 4

things you need: 4 CUPS Green Cabbage, Thinly Sliced

Dressing:

2 CUPS Red Cabbage, Thinly Sliced

4 TABLESPOONS Walden Farms Coleslaw Dressing

2 Green Onions, Thinly Sliced

3 TABLESPOONS Fresh Lime Juice

1/2 CUP Chopped Cilantro

1 TABLESPOON Franks Hot Sauce Sea Salt to Taste

74


here’s how 1

In a small bowl, whisk together coleslaw dressing, lime juice, and hot sauce.

2

Combine cabbage, green onions, and washed cilantro in a large salad bowl.

3

Fold whisked dressing into the cabbage mixture.

4

Season to taste with salt. You can serve immediately or chill in fridge. TIP: This salad will keep well overnight in the refrigerator, but the red cabbage will bleed its color and turn the salad slightly pink.

Cinco De Mayo

75


Egg White Tortillas prep time 2 minutes

cook time 2-3 minutes

serves Variable

things you need: Use as many egg whites as you would like for this recipe, keeping this conversion in mind: 3 tablespoons of egg whites = 1 egg white You can have up to 8 egg whites per week. PINCH

Sea Salt Pepper Chili Power (Optional) 1/2 TABLESPOON Olive Oil

76


here’s how 1

Whisk ingredients together in small bowl.

2

Heat 1/2 tablespoon of oil over medium-high heat in a large frying pan.

3

Pour egg white mixture into a pan, making sure to evenly coat the bottom of the pan. Let it cook for 2-3 minutes.

4

Once the egg-whites start to lift from the pan, flip and cook the other side for 1 minute, or until golden brown.

Serve with any ingredients that you prefer.

Cinco De Mayo

77


Mother’s Day Sweet Balsamic Flank Steak Apricot Mustard Glazed Salmon Roasted Portobello Mushrooms with Poached Eggs Roasted Brussel Sprouts


Sweet Balsamic Flank Steak prep time 12-14 hours

cook time 3-4 minutes

serves 4

things you need: 1/3 CUP Gluten-Free Soy Sauce

1 1/2 POUNDS Flank Steak

1/3 CUP Olive Oil

Freshly Ground Pepper

3 TABLESPOONS Walden Farms Pancake Syrup 3 CLOVES Garlic, Minced 2 TABLESPOONS Fresh Rosemary Sprigs 1 TABLESPOON Walden Farms Balsamic Vinegar

80


here’s how 1

Whisk soy sauce, olive oil, pancake syrup, garlic, rosemary, and balsamic vinegar together, making a marinade.

2

In a Ziploc bag, combine the flank steak and the marinade. Squeeze out the excess air and tightly seal the bag. Place in the refrigerator and let it marinate overnight.

3

When you are ready to cook, separate the steak from the marinade.

4

Cook the steak on a grill, in a grill pan, or in a cast-iron skillet over medium-high heat for about 3-4 minutes per side or until the internal temperature registers 120-125° for medium rare.

5

Once the steak has come to the correct temperature, remove it from the grill and place on a cutting board to rest for a few minutes.

6

While the steak rests, pour the marinade into a small saucepan and bring to a boil.

7

Drizzle marinade over the top of the flank steak.

8

Serve.

Mother’s Day

81


Apricot Mustard Glazed Salmon prep time 2 minutes

cook time 20 minutes

serves 4

things you need: 4 (6 OUNCES) Salmon Filets

2 TEASPOONS Garlic Powder

1/4 CUP Walden Farms Apricot Spread

SQUEEZE Lime Juice

1 TABLESPOON Dried Mustard 1 TABLESPOON Yellow Mustard 1 TABLESPOON Gluten-Free Soy Sauce 2 TEASPOONS Ground Ginger

82


here’s how 1

Setting the salmon aside, mix together all remaining ingredients in a bowl, making a marinade.

2

On a baking dish, lay out salmon filets and brush the marinade over the top.

3

Pre-heat oven to 400Âş and bake salmon for 15-20 minutes, or until salmon flakes when pulled apart.

Mother’s Day

83


Roasted Portobello Mushrooms with Poached Eggs prep time 20 minutes

cook time 30 minutes

serves 4

things you need: 2 TABLESPOONS Olive Oil

1 CLOVE Garlic, Minced

4 Portobello Mushrooms

4 Eggs

1/2 CUP Dried Porcini Mushrooms

1 PACKET 30/10 Cream of Mushroom Soup

1/3 CUP Hot Water 1 TABLESPOON Coconut Oil

4 CUPS Spinach, Steamed and Squeezed Until Drained Sea Salt and Pepper, to Taste

1/2 CUP White Onion, Chopped 1 TABLESPOON Fresh Thyme

84


here’s how 1

Soak the dried porcini mushrooms in hot water for 20 minutes.

2

Pre-heat oven to 400º.

3

Remove the stems from the Portobello mushrooms, brush the mushroom caps with oil, and season with sea salt and pepper.

4

Bake until tender, about 15 minutes. Once done, set aside to cool.

5

Drain the soaked Porcini mushrooms and chop.

6

Melt the coconut oil in a pan over medium heat.

7

Add the Porcini mushrooms, onions, garlic, 1/2 tablespoon of thyme, sea salt, and pepper. Sauté for 2 minutes.

8

Prepare 30/10 Cream of Mushroom packet with 4 ounces of hot water. Add soup to the sautéing pan. Sauté with mushrooms for another 2-4 minutes until thick. Set aside.

9

Bring large pot of water to a boil, and reduce heat to medium.

10 Crack an egg into a bowl, swirl the water in the pot, and pour the egg from the bowl into the water. Repeat for another egg, making two eggs at a time.

11 Let the eggs cook until the whites are set but the yolks are not, about 2-3 minutes. Then, remove them with a colanderspoon.

12

Lay the Portobello mushroom flat, followed by the steamed spinach, finishing off with a drizzle of your mushroom gravy. For garnish, sprinkle 1/2 tablespoon of thyme on top.

Mother’s Day

85


Roasted Brussel Sprouts prep time 5 minutes

cook time serves 25-30 minutes 1

things you need: 2 CUPS Brussel Sprouts, Cut LengthWise 2 TABLESPOONS Olive Oil 1 CLOVE Garlic, Minced Sea Salt and Pepper, to Taste Red Pepper Flakes, to Taste

86


here’s how 1

Pre-heat oven to 425º.

2

In a large bowl, toss the Brussel sprouts with olive oil, sea salt, pepper, red pepper flakes, and garlic.

3

Place flat on a baking sheet, and bake for 25-30 minutes.

4

Serve.

Mother’s Day

87


Memorial Day Grilled Mushroom Sliders Turkey Zucchini Poppers Maple-Lime Chicken Skewers Cilantro Lime Cole-slaw


Grilled Mushroom Sliders prep time 5 minutes

cook time 10 minutes

serves 1-2

things you need: 6 OUNCES Lean Ground Beef

PINCH Sea Salt and Pepper

1 CUP Iceberg Lettuce

2 TABLESPOONS Reduced-Fat Feta Cheese

8 Mushrooms, Stems Removed

3 TABLESPOONS Egg White

1/4 CUP White Onions, Chopped

1/2 TABLESPOON Olive Oil

1 CLOVE Garlic, Finely Chopped 1 TABLESPOON Walden Farms BBQ Sauce

90


here’s how 1

In a large bowl, combine hamburger meat, white onions, garlic, Walden Farms BBQ sauce, egg whites, sea salt, and pepper.

2

Make four small patties to fit the mushroom rounds.

3

On a pre-heated grill (or grill pan) cook patties for 3 minutes, flip and cook the other side until well done.

4

Take the mushroom rounds and brush them lightly with oil. Cook them on the grill for 1 minute.

5

Using one mushroom as a bottom bun, construct the slider by stacking a hamburger patty, a piece of lettuce, and a sprinkle of feta cheese, finishing the slider with another mushroom as the top bun.

Memorial Day

91


Turkey Zucchini Poppers prep time 5 minutes

cook time 20 minutes

serves 1

things you need: 7 OUNCES Ground Turkey

PINCH Salt and Pepper

1/4 CUP Yellow Onion

2 TABLESPOONS Reduced-Fat Feta Cheese

1/2 CUP Grated Zucchini 1 Jalapeno, Seeded and Minced 1 CLOVE Garlic, Minced 1 TEASPOON Paprika

92


here’s how 1

Pre-heat oven to 425Âş.

2

Mix zucchini, turkey, onion, jalapeno, garlic, sea salt, paprika, and pepper until completely combined.

3

With one heaping tablespoon, form a ball in your hands with the turkey mixture and then place onto a greased baking sheet, spacing each turkey popper at least 1� apart.

4

Bake for 18-20 minutes or until centers are firm.

5

Remove poppers from oven, and arrange the oven rack to the top position. Set to broil.

6

While the broiler is heating, sprinkle the top of each popper with reduced-fat feta cheese. Return to oven and broil until they are lightly browned.

Memorial Day

93


Maple-Lime Chicken Skewers prep time 1-2 hours

cook time 10 minutes

serves 2

things you need: 12 OUNCES Chicken Breast

2 CLOVES Garlic

3 TABLESPOONS Gluten-Free Soy Sauce

1/4 TEASPOON Black Pepper

2 TABLESPOONS Walden Farms Pancake Syrup

1/4 TEASPOON Red Pepper Flakes

1 TABLESPOON Olive Oil

2 TABLESPOONS Cilantro

1 TABLESPOON Lime Juice

1 Gallon Plastic Bag Skewer Sticks

94


here’s how 1

Soak skewer sticks in water and set aside.

2

In a bag, combine all of the ingredients, and marinate chicken for 1-2 hours in the fridge.

3

Once completed, cut chicken into cubes and place on the skewers.

4

Cook over a grill or in a fry pan for 2-3 minutes on each side until fully cooked.

5

Top with fresh cilantro, serve.

Memorial Day

95


Cilantro Lime Cole Slaw prep time 5 minutes

“cook” time 25 minutes

serves 1

things you need: 1 CUP Purple Cabbage, Sliced

1 TEASPOON Cumin

1/4 CUP Chopped Cilantro

Pinch of Sea Salt

1 PACKET Stevia 1 SQUEEZE Lime 1 TEASPOON Apple Cider Vinegar 1 TABLESPOON Olive Oil

96


here’s how 1

Mix all of the ingredients in a large bowl.

2

Let set in fridge for 25 minutes.

3

Serve.

Memorial Day

97


Father’s Day Buffalo Chicken Bites Roasted Veggie Kabob Marinade Herb Stuffed Mushrooms


Buffalo Chicken Bites with Walden Farms Bleu Cheese prep time 10 minutes

cook time 20 minutes

serves 1

things you need: 6 OUNCES Ground Isernio Chicken Sausage

PINCH Sea Salt and Ground Black Pepper

1 Egg White

2 TABLESPOONS Frank’s Red Hot Sauce

1/2 TEASPOON Garlic Powder

4 TABLESPOONS Walden Farms Bleu Cheese Dressing

1/2 TEASPOON Onion Powder 2 Green Onions, Thinly Sliced

100


here’s how 1

Pre-Heat oven to 375˚.

2

Mix all of the ingredients together in a large bowl, excluding Walden Farms Bleu Cheese dressing.

3

Using your hands, roll 1 tablespoon of mixture into a ball.

4

Place on a greased cookie sheet.

5

Bake for 20 minutes or until done.

6

Serve with Walden Farms Bleu Cheese Dressing.

Father’s Day

101


Roasted Veggie Kabob Marinade prep time 20 minutes

cook time 15 minutes

serves 3-4

things you need: Kabob Ingredients:

Marinade:

2 CUPS Cremini Mushrooms

1/4 CUP Olive Oil

1 CUP Cherry Tomatoes

3 CLOVES Garlic, Pressed

1 Red Bell Pepper, Chunked 1 Green Bell Pepper, Chunked 1 Red Onion, Chunked 1 CUP Zucchini, Thickly Sliced 1 CUP Yellow Zucchini, Thickly Sliced

1 Lemon, Juiced 1/2 TEASPOON Dried Oregano 1/2 TEASPOON Dried Basil Sea Salt Freshly Ground Black Pepper

102


here’s how 1

Preheat oven to 400˚.

2

In a small bowl, whisk together olive oil, garlic, lemon juice, oregano and basil. Season with salt and pepper to taste.

3

Thread mushrooms, tomatoes, bell peppers, onion, and zucchini onto skewers.

4

Place skewers onto a baking sheet. Brush the olive oil mixture onto the skewers and let sit for 10-15 minutes.

5

Place into oven and roast until tender, about 15 minutes.

Father’s Day

103


Herb Stuffed Mushrooms prep time 25 minutes

cook time 30 minutes

serves 2

things you need: 10 Mushrooms

2 TABLESPOONS Olive Oil

2 CLOVES Garlic

1/2 TABLESPOON Dried Italian Herbs

1/4 TEASPOON Sea Salt

1 TABLESPOON Fresh Italian Parsley

1/4 TEASPOON Pepper 1/2 TABLESPOON Lemon Juice

104


here’s how 1

Rinse mushrooms under running water. Pat dry and remove the stems.

2

In a bowl, mix together minced garlic, sea salt, pepper, and dried herbs, making a paste-like texture. Leave some herbs aside.

3

Add lemon juice, olive oil, and fresh parsley. Stir.

4

Combine the mushrooms and the herb mixture, let marinate for 20 minutes.

5

Pre-heat the oven to 400˚.

6

Remove the mushrooms from the marinade and arrange on a baking dish, stem-less side up. Spoon the left-over marinade on top of the mushrooms and finish by sprinkling the remaining dried herbs on top.

7

Bake for 25-30 minutes.

Father’s Day

105


Football Season Chili Chicken Wings Chicken Crust Pizza Curried Deviled Eggs Jalapeno Poppers Tortilla Soup Seasoned Jicama (or Turnip) Fries Meatballs Ribs


Chili prep time 5 minutes

cook time 35 minutes

serves 4

things you need: 1 POUND Ground Beef

1 1/2 TEASPOON Chili Powder

1 LARGE Yellow Onion, Diced

1/2 TEASPOON Ground Cumin

1 LARGE Red Pepper, Diced

1/2 TEASPOON Cayenne Pepper

1 CAN (14 1/2 OUNCES) Tomatoes, diced

1/2 TEASPOON Garlic Powder

1 CAN (8 OUNCES) Tomato Sauce

1/2 TEASPOON Ground Oregano

1 CAN (14 OUNCES) Beef Broth

1/2 TEASPOON Paprika

1 CUP Water

1 TEASPOON Salt Ground Black Pepper 108


here’s how 1

In a large kettle, brown ground beef and onions. Drain all fat.

2

Add spices, and continue to cook and stir for a few minutes. Then, add the remaining ingredients.

3

Reduce heat, cover, and simmer for at least 30 minutes.

4

Add water or more broth if necessary - sometimes it cooks down faster than anticipated. Serve hot.

Fun options: Serve stuffed in peppers or lettuce wraps! Add avocado!

Football

109


Chicken Wings prep time 1 minute

cook time serves 45-50 minutes 2

things you need: 1 POUND Chicken Wings 1 TABLESPOON Cayenne Pepper 1 TEASPOON Crushed Red Pepper Flakes 1 TABLESPOON Salt 1/2 CUP Frank’s Hot Sauce (Optional) 1 TABLESPOON Olive Oil 1 TABLESPOON Butter

110


here’s how 1

Fill a large pot half way with water, and then add the first 4 ingredients.

2

Bring water mixture and wings to a boil, and then boil for 15 minutes.

3

Transfer wings to an oven safe container coated with olive oil.

4

Bake wings on broil (high) for 15 minutes on each side. For crispier wings, cook longer on each side (about 20 minutes per side).

5

While waiting for wings, combine the optional hot sauce and butter in a microwave safe container and cook in microwave for 2 minutes or until melted. You can cook the sauce longer for a thicker sauce.

6

Toss wings with sauce and enjoy!

Fun options: Use Walden Farms BBQ Sauce or other sauces for more flavors!

Football

111


Chicken Crust Pizza prep time 10 minutes

cook time 20 minutes

serves Makes 1 crust

things you need: 1 POUND Ground Chicken 1 Bell Pepper, Thinly Sliced 1 Onion, Thinly Sliced 1 CUP Mushrooms, Sliced 1 LINK Chicken or Turkey Sausage 1/2 CUP No-Sugar-Added Tomato Sauce

112


here’s how 1

Preheat the oven to 375°.

2

Line a baking sheet with aluminum foil, and coat the baking sheet with oil spray.

3

Flatten and spread ground chicken very thin, and arrange on the prepared baking sheet.

4

Bake for 15 minutes, or until fully cooked.

5

Sauté the bell pepper, onion, and mushrooms in a skillet coated with oil spray over medium-high heat until soft and browned, about five minutes.

6

Recoat the same pan with oil spray and cook the sausage, turning occasionally, until fully cooked.

7

Slice the sausage into rounds.

8

Top chicken with tomato sauce, sautéed vegetables, and the turkey sausage slices.

9 Place the chicken back in the oven until the cheese is melted and bubbly, about 3 minutes.

Top with veggies of your choice, or even pesto!

Football

113


Curried Deviled Eggs prep time 5 minutes

cook time makes 12-15 minutes 24 egg halves

things you need: 1 DOZEN Eggs

1/2 TEASPOON Mustard Powder

1 TABLESPOON White Vinegar

1/4 TEASPOON Cayenne

1/2 CUP Homemade/Sugar-Free Mayo

Sea Salt, to taste

1 TABLESPOON Mustard 1 TEASPOON Apple Cider Vinegar

Paprika, for Garnish 1 TABLESPOON Minced Chives, for Garnish

114


here’s how 1

Place eggs in saucepan with white vinegar, cover with cold water and bring to a boil.

2

Remove eggs from heat, cover, and let stand for 12 minutes.

3

Drain and rinse eggs with cold water. While eggs are still warm, peel them.

4

Mix mayonnaise, mustard, curry powder, apple cider vinegar, mustard powder, cayenne, and salt in a bowl.

5

Cut the eggs in half lengthwise and place whites on a tray, while adding the yolks to the mayonnaise mixture.

6

Mash the yolks with a spoon and combine thoroughly.

7

Spoon the yolk mixture into the egg whites.

8

Keep refrigerated until ready to serve, and garnish with paprika and chives.

Football

115


Jalapeno Poppers prep time 5 minutes

cook time 20 minutes

makes 24 poppers

things you need: 1 DOZEN Jalapeno Peppers 1 POUND Shrimp, Peeled, Devined, and Diced 2 TEASPOON Olive Oil 1/2 TEASPOON Black Pepper 1/4 TEASPOON Salt

116


here’s how 1

Preheat oven to 400°.

2

Cut peppers in half lengthwise and remove seeds.

3

Place peppers face up on a cookie sheet.

4

In a bowl, mix together the shrimp, oil, salt, and pepper.

5

Combine well, and spoon into each jalapeno.

6

Cook peppers in oven for 15-20 minutes.

7

Allow to stand before serving.

Football

117


Tortilla Soup prep time 5 minutes

cook time 20 minutes

serves 6-8

things you need: 3 TABLESPOONS Olive Oil

2 QUARTS Chicken Stock

2 POUNDS Chicken, Cut into Small Pieces

1 CAN (28 OUNCES) Tomatoes, Diced or Crushed

1 Yellow Onion, Diced

1 CUP Cilantro, Chopped

6 CLOVES Garlic, Minced

1 TABLESPOON Chili Powder

2 Jalapeno Peppers, Diced

2 Limes, Juiced

1-2 Poblano Peppers, Diced

Salt and Pepper to Taste

118


here’s how 1

Heat 1 tablespoon of oil in a large pot over medium heat.

2

Add the chicken and chili powder, and brown until cooked through - about 5 minutes. Move the chicken to a plate.

3

Add remaining oil to bowl, and sauté the onions until they are translucent, about 4-6 minutes. Add the garlic, jalapenos, and poblanos, and sauté for 1-2 minutes.

4

Pour in chicken stock and tomatoes and bring to a medium boil, cooking for about 3-5 minutes.

5

If you want a slightly thicker soup, strain out some of the tomatoes, onions, and peppers, transfer to a blender, and puree.

6

Pour the puree back into the broth.

7

Add the cooked chicken, cilantro, and lime juice, and stir. Season with salt and pepper to taste.

Football

119


Seasoned Jicama (or Turnip) Fries prep time 5 minutes

cook time serves 25-30 minutes 4-6

things you need: 1 TABLESPOON Olive Oil 1/2 TEASPOON Pepper

1 POUND Jicama (or Turnips!), Peeled and Cut into Medium-Sized Fries

1/4 TEASPOON Salt 1/4 TEASPOON Chili Powder 1/8 TEASPOON Onion Powder 1/8 TEASPOON Paprika

120


here’s how 1

Preheat the oven to 400°.

2

Heat the oil or butter in a bowl in the microwave.

3

Combine pepper, salt, chili powder, onion powder, and paprika in small bowl.

4

Toss the jicama fries first in the olive oil or butter, and sprinkle on seasonings as you go.

5

Place a cooling rack on a sheet pan and spread the fries on it evenly.

6

Bake the fries for 25-30 minutes and serve.

Football

121


Meatballs prep time 5-8 minutes

cook time makes 25-30 minutes 20-24 meatballs

things you need: 2 POUNDS Ground Beef 2 Eggs 2 TABLESPOONS Tomato Paste 1/3 CUP Onion, Chopped 1/4 CUP Fresh Parsley, Chopped 2-3 Fresh Basil Leaves, Chopped 1 TEASPOON Garlic Powder

122


here’s how 1

Mix all the ingredients together in a large bowl.

2

Form medium or large sized meatballs and place on a cookie sheet.

3

Bake for roughly 25-30 minutes at 375°.

Fun options: Add in jalapenos or habaneros for spice. Top with pesto (nut-free, cheese-free), tomato sauce, or Walden Farms BBQ sauce!

Football

123


30/10 Approved Ribs prep time 6 minutes

cook time 2-3 hours

serves 6

things you need: 2 RACKS Baby Back Ribs

1 TABLESPOON Lemon Pepper

1 TABLESPOON Garlic Salt

1/3 CUP Distilled Vinegar

2 TABLESPOONS Smoked Paprika 2 TABLESPOONS Dried Rosemary 2 TABLESPOONS Dried Thyme 1 TABLESPOON Garlic Salt

124


here’s how 1

Boil the ribs for 5 minutes in water flavored with garlic salt.

2

Drain and cut the rib racks into four sections, and cover with the rub.

3

Place the ribs in a foil-lined shallow dish and pour the vinegar into the bottom of the pan.

4

Cover the pan securely with foil and bake, sealed in the foil, at 275° for 2-3 hours. You may adjust the temperature and baking time to suit your needs - if you need more time just decrease the temperature.

5

When ribs are tender and bones start to loosen, grill them over medium-low flame.

Fun Options: Try serving with Walden Farms BBQ sauce!

Football

125


Thanksgiving Recipes Herb Roasted Pastured Thanksgiving Turkey Greek Vegetable Salad Cauliflower Mash “Fauxtatoes” Crispy Brussels Sprouts

Green Bean Casserole Baked Cinnamon Jicama Thanksgiving Crepes


Herb Roasted Pastured Thanksgiving Turkey prep time 15 minutes

cook time 3 hours

serves 6-8

things you need: 1 10-POUND Whole Pastured Free-Range Turkey 1 TEASPOON Dried Oregano 1 TEASPOON Dried Rosemary 1 TEASPOON Thyme

1 LARGE Onion, Quartered 1 HEAD Garlic, Cut into 2 Pieces 1 MEDIUM Lemon, Quartered Coconut Oil, Melted (As Needed)

1 TEASPOON Black Pepper 1 TEASPOON Sea Salt

128


here’s how 1

In a small bowl, mix the oregano, rosemary, thyme, black pepper, and salt.

2

Remove the gizzards and neck from the completely thawed turkey.

3

Using your fingers and hand, gently loosen the skin of the turkey around the breasts and thighs. Do it very gently to avoid breaking the skin. Rub the spice mixture underneath the skin of the turkey and into the breasts and thighs.

4

Place the cut garlic, onion, and lemon inside the turkey.

5

Put the turkey on the middle oven rack. Place a pan underneath turkey on the rack below to catch the drippings.

6

Roast for 3 hours. The turkey is done when an instant read thermometer reads 165° when it is inserted to the thickest part of the thigh.

7

Melt coconut oil, and brush all over the turkey. Let rest for at least 10 minutes before carving. Enjoy!

Thanksgiving

129


Greek Vegetable Salad prep time 5 minutes

cook time 1 minute

serves 1-2

things you need: 1 CUP Tomatoes, Chopped 2 CUPS Cucumber, Chopped

1 TEASPOON Snipped Fresh Oregano or 1/4 TEASPOON Dried Oregano, Crushed

1/2 CUP Yellow, Red, or Green Sweet Pepper, Chopped

2 TABLESPOONS Walden Farms Regular Balsamic Vinegar

1/4 CUP Red Onion, Chopped

2 TABLESPOONS Olive Oil

1 1/2 TEASPOON Snipped Fresh Thyme or 1/2 TEASPOON Dried Thyme, Crushed

Leaf Lettuce

130


here’s how 1

In a large bowl, combine tomatoes, cucumber, sweet pepper, red onion, thyme, and oregano.

2

For dressing: In a small bowl, whisk together balsamic vinegar and olive oil.

3

Pour dressing over vegetable mixture. Toss gently to coat.

4

If desired, line a serving bowl with lettuce. Spoon in vegetable mixture.

Thanksgiving

131


Cauliflower Mash “Fauxtatoes” prep time 5 minutes

cook time 30 minutes

serves 3-4

things you need: SMALL-MEDIUM HEAD Cauliflower, Cut into 1” Chunks (Stems are Okay Unless Tough) 1 MEDIUM Celery Root, Peeled and Cut into 1/2” Chunks 5-6 CLOVES Garlic, Peeled 2 TABLESPOONS Coconut Oil 2 TEASPOONS Sea Salt Pepper

132


here’s how 1

Layer the celery root, cauliflower and garlic in a steamer pan or basket.

2

Steam for 20 minutes until both the celery root and cauliflower are soft.

3

Drain all water off.

4

Add to food processor.

5

Sprinkle with sea salt and pepper, and add coconut oil.

6

Pulse vegetable mixture until pureed, but do not over process.

Optional – Great with 30/10 cream soups made with 1/2 cup of hot water for gravy!

Thanksgiving

133


Crispy Brussels Sprouts prep time 5 minutes

cook time 25 minutes

serves 1

things you need: 1 TABLESPOON Olive Oil (or Coconut Oil) 2 TEASPOONS Crushed Garlic 1/4 White Onion, Finely Chopped 1 (16-OUNCE) PACKAGE Brussels Sprouts, Trimmed Sea Salt and Ground Black Pepper, to Taste Garlic Powder, to Taste

134


here’s how 1

Heat olive oil in a cast-iron skillet over medium heat until the oil shimmers.

2

Cook garlic, stirring often, until golden brown and fragrant, about 3 minutes.

3

Stir in onion and cook until soft, stirring often, about 5 minutes.

4

Add brussels sprouts to the skillet, and cook without stirring until the undersides of the sprouts turn golden brown, about 5 to 7 minutes.

5

Stir to turn sprouts over, and cook other sides until golden brown, another 5 to 7 minutes.

6

Season with salt, black pepper, and garlic powder.

Thanksgiving

135


Green Bean Casserole prep time 5 minutes

cook time 25 minutes

serves 2-3

things you need: 3-5 CUPS Green Beans 2 PACKETS 30/10 Cream of Mushroom Soup Sliced Onions Sea Salt and Pepper, to Taste Extra Virgin Olive Oil

136


here’s how 1

Preheat oven to 375°.

2

Slice onions so they are 1 inch in length. Place on baking sheet with a little bit of olive oil, and place in oven to crisp.

3

While onions are cooking, mix 2 cream of mushroom soups with hot water in a large bowl (refer to back of packet).

4

Stir in your green beans. Season with sea salt and pepper.

5

Put in casserole dish.

6

Pull onions out from oven and sprinkle over the top of the casserole.

7

Bake for 20-25 minutes.

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Baked Cinnamon Jicama prep time 5 minutes

cook time 40 minutes

serves 1-2

things you need: 3 CUPS (1 SMALL) Jicama, Cubed and Boiled 2 TABLESPOONS Coconut Oil 2 TEASPOONS Cinnamon Stevia, to Taste DASH Salt

138


here’s how 1

Heat the oven to 350Âş.

2

Cut the coconut oil and place the jicama in a casserole dish. Sprinkle with cinnamon, sweetener, and salt.

3

Bake covered for 30-40 minutes, or until soft. Stir after 20 minutes. Remove the lid for the last 10 minutes to remove the moisture.

Quick notes: To boil the cubed jicama, cover it with water and boil for 30-45 minutes (depending on the size of cubes), or until soft. This can be done ahead of time, store in an airtight container in the refrigerator.

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Thanksgiving Crepes prep time 2 minutes

cook time 5 minutes

serves 1

things you need: 1 TEASPOON Coconut Oil

2 TABLESPOONS Egg White

1 PACKET 30/10 Plain Pancake Mix

Water, for Consistency

1 PINCH Cinnamon

1 TABLESPOON Walden Farms Raspberry Fruit Spread

1 PINCH Nutmeg

Optional – Walden Farms Caramel Sauce

140


here’s how 1

Heat up a nonstick cooking pan, and grease it with coconut oil.

2

Combine pancake mix, cinnamon, and nutmeg. Stir to combine.

3

Using a whisk, stir in egg whites and 1 ounce of water.

4

Add one teaspoon of water at a time, until consistency is correct (thin and creamy-looking).

5

Fry gently, until edges start to slip easily away from pan. Flip.

6

Swiftly spread fruit spread in the center of the crepe. Fold the sides of the crepe over.

7

Transfer to a plate and drizzle with caramel sauce (optional).

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Christmas Recipes Blackened Shrimp Cucumber Bites Vegetable Tray Mushroom & Asparagus Medley Jicama with Walden Farms White Pear Balsamic Fresh Spinach Salad Prime Rib Mustard Crusted Pork Tenderloin


Blackened Shrimp Cucumber Bites prep time 5 minutes

cook time 5 minutes

serves 1-2

things you need: For the Cucumbers:

For the Blackened Shrimp:

1/2 CUP Sliced Cucumbers, Peeled

6-12 OUNCES Shrimp

1/2 TABLESPOON Olive Oil 1 TABLESPOON Lime juice, Freshly Squeezed 1/2 TEASPOON Sea Salt 1/2 TEASPOON Pepper 2 TABLESPOONS Fresh chopped cilantro

1 TEASPOON Pepper 2 TEASPOONS Paprika 1 TEASPOON Ground Thyme 2 TEASPOONS Garlic Powder 1 TEASPOON Ground Oregano 1 TEASPOON Ground Cumin 1/4 TEASPOON Cayenne Pepper 1 TEASPOON Sea Salt 1/4 TEASPOON Chili Powder (optional) 1 TABLESPOON Olive Oil 144


here’s how 1

Put the sliced cucumbers in a bowl and mix with the olive oil, lime juice, salt pepper and cilantro. Cover and refrigerate until ready to serve.

2

Prepare the blackening seasoning by combining the paprika, onion powder, garlic powder, cumin, sea salt, pepper, thyme, oregano, cayenne, and chili powder in a shallow baking dish or pie dish. Blend together well. Coat the shrimp with olive oil. Put a few at a time into the blackened seasoning to coat all over. Set aside. Repeat until all of the shrimp are coated.

3

In a large pan over medium heat, add 1 tablespoon olive oil. Place a few shrimp in (without overcrowding the pan) and pan-sear on each side for about 1 1/2 minutes. Move seared shrimp to a plate.

4

Take cucumbers out of the fridge and place them on a tray. Place cooked shrimp on them. Serve with fresh cilantro on top if desired.

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Vegetable tray prep time 2-5 minutes

cook time N/A

serves 1-2

things you need: Ranch Dip: 1/4 CUP Walden Farms Mayonnaise

1 TABLESPOON Olive Oil 2 TABLESPOONS Finley Chopped White Onions

2 TEASPOONS Dried Dill 1/2 TEASPOON Garlic Powder 2-4 CUPS 30/10 Approved Vegetables

1/2 TEASPOON Sea Salt 1/2 TEASPOON Black Pepper

146


here’s how 1

Mix all ingredients together, except the vegetables.

2

Chop all vegetables, place on tray, and serve with dip on side.

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Mushroom & Asparagus Medley prep time 5 minutes

cook time serves 15-20 minutes 1

things you need: 1 CUP Asparagus, Chopped 3/5 CUP Mushrooms, Sliced 1/4 CUP Red Onion 2 SPRIGS Fresh Rosemary, Minced 1 TABLESPOON Olive Oil 1 TABLESPOON Fresh Lemon Juice Pinch Sea Salt and Pepper

148


here’s how 1

Pre-heat oven to 450°.

2

In a large bowl, combine all vegetables. Drizzle with olive oil, lemon juice, sea salt and pepper.

3

Spread into a single layer onto cookie sheet.

4

Roast until asparagus is tender, about 15-20 minutes.

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Jicama with Walden Farms White Pear Balsamic prep time 10 minutes

cook time N/A

serves 1

things you need: 1 CUP Jicama, Sliced 2 SPRIGS Green Onion, Sliced 3-4 LEAVES Butter Lettuce, Cleaned 1 TABLESPOON Walden Farms White Pear Balsamic

150


here’s how 1

Peel off butter lettuce leaves and clean them. Set aside.

2

Cut your jicama into strips, and slice your green onions.

3

Fill the lettuce leaves with a few strips of jicama, a pinch of green onion, and drizzle Walden Farms White Pear Balsamic dressing on top.

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Fresh Spinach Salad prep time 5 minutes

cook time 2 minutes

serves 1-2

things you need: For Salad:

Dressing:

1/4 CUP Broccoli Florets

1 TABLESPOON Olive Oil

1/4 CUP Red Bell Peppers, Julienned

1/2 TABLESPOON Apple Cider Vinegar

1/8 CUP Sliced Red Onion

1 TEASPOON Yellow Mustard

3 CUPS Fresh Spinach

1 TEASPOON Garlic Powder Pinch Sea Salt and Pepper

152


here’s how 1

To make dressing: Whisk all ingredients together.

2

Lightly steam the broccoli florets in microwave for 1-2 minutes. Once done, set aside.

3

Place spinach in a medium sized bowl, and drizzle with half of the dressing.

4

Add broccoli, red bell pepper, and onion. Stir, and drizzle the rest of dressing on top. Serve.

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Prime Rib prep time 24 hours

cook time 90-140 mins.

serves 10-16

things you need: 1/4 CUP Fresh Parsley

1/8 CUP Lemon Juice

1 1/2 TABLESPOONS Fresh Grated Lemon Peel

1-5 POUND Standing Rib Roast

2 TABLESPOONS Dried Thyme, Crumbled 3 CLOVES Garlic, Minced 1 TEASPOON Black Pepper 1/2 CUP Olive Oil

154


here’s how 1

Combine parsley, lemon peel, thyme, garlic and pepper in blender. Add oil, 1 tablespoon at a time, and blend until a smooth paste is formed. Add lemon juice, and blend.

2

Rub mixture over surface of the roast. Cover and refrigerate for at least 24 hours.

3

Bring roast to room temperature before proceeding.

4

Place roast in large heavy roasting pan and load into preheated oven at 500° for 15 minutes.

5

Reduce temperature to 350° and continue roasting for 15 minutes per pound for rare, 20 minutes per pound for medium, or 25 minutes per pound for well done.

6

Let roast rest for 10 minutes before carving.

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Mustard Crusted Pork Tenderloin prep time 4 hours

cook time serves 15-25 minutes 2 lbs pork: 4-6 people 3 lbs pork: 6-10 people

things you need: 1/4 CUP Olive Oil

2-3 POUNDS Pork Tenderloin

2 TABLESPOONS Walden Farms Pancake Syrup 1/8 CUP Yellow Mustard 2 CLOVES Garlic, Minced

1 Lemon, Juiced Sea Salt and Pepper, to taste

156


here’s how 1

Combine all ingredients in a zip lock bag

2

Add pork tenderloin, and squeeze to remove excess air from the bag.

3

Marinate pork for at least 4 hours or overnight, turning the bag occasionally to ensure all meat is coated in the marinade.

4

Heat up a medium size skillet, and sear roast on each side for a few minutes. Then, bake at 400° for 15-20 minutes until the internal temperature is 145°.

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Notes


“The secret ingredient is always love”


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