Recipes &

Meal Ideas

It feels good to eat well (and healthy)
Here you will find recipes and ideas to simplify eating healthy foods. 
Breakfast
Eggs, with Sautéed Broccoli, Onion and Sweet Potatoes 

1 cup broccoli

 ½ med onion, diced

1 small/med sweet potato diced

1 tbsp grape seed or olive oil

Dash of sea salt

2-3 eggs

In a skillet, heat the oil over med/low.  Place the broccoli, onions and sweet potatoes in skillet, turning to coat with oil.  Sprinkle with salt and cover.  Continually check and stir until sweet potatoes become tender, careful not to burn. Once done, remove vegetables from skillet, using remaining oil (slash a little more oil in the pan if needed) to cook eggs as desired.  Once eggs are done, top vegetable with eggs and serve.

 

Gluten Free Muffins

1 package of King Arthur Gluten Free Muffin Mix

6 tbsp of butter (melted) or oil

3 eggs

3/4 cup of coconut milk

1 ripe banana, mashed

1 1/4 cup of blueberries, raspberries, strawberries (sliced) and/or blackberries, or

whatever you love in a muffin

Large grain/coarse, premium cane sugar

Preheat oven to 365 degrees. Line a 12 cup standard muffin pan with paper liners or

grease each cup. Stir together melted butter or oil, eggs and mix. Using electric beater,

beat in milk 1/4 cup at a time, being sure to scrape the bowl several times. Beat until

batter thickens, about 1 min. Add in banana and fruit/add ins.

Add mix to muffin cups, filling until almost full. Sprinkle with coarse sugar.

Bake 18-22 minutes, remove from oven and cool for 5 minutes before serving.

 

Avocado and Egg Breakfast Pizza

Gluten Free Pizza Crust, OR Greek or pocketless pita, or any kind of flat bread

Lemon

Ripe avocado

Organic egg

Sea salt, pepper, chili flakes, cumin, cumin seed, extra virgin olive oil

Toast pizza crust or pita until crisp, mash avocado and spread on pita, drizzle with a

dash of lemon, olive oil and spices, place egg cooked to your liking on top and serve.

Best as healthy breakfast, afternoon snack or Sunday night dinner!

*Add prosciutto, crumbled bacon or a sprinkling of feta over the top for a richer snack.

Avocado and Egg

Heat a non-stick skillet to medium low heat. Lightly spray with olive oil. Slice an avocado

with the skin ON lengthwise, forming one thick slice in the middle (you will have leftovers!).

Remove the seed and you can cut the center with a paring knife to be a little

larger. Place the avocado slice in the pan. Crack a medium sized egg into the center of

the hole. Cover and cook for a minute or two, until the egg is as you like it. Season with

salt and pepper and serve.

Nests of Hashbrowns and Eggs

1 package of frozen, organic hashbrowns

1 Tbsp of olive oil

8 medium eggs

Salt and pepper to taste

2-3 Slices of cooked, crumbled bacon

3/4 cup of cheddar cheese 

1/2 Tbsp of parsley

2 Avocados, peeled and sliced

 

Set oven to 425 degrees. Mix the hashbrowns, salt, pepper, olive oil, and cheddar cheese in a bowl. Using a muffin pan, grease the cups and and pack each cup with the hashbrown mixture, packing tightly to create "nests". Bake until brown on edges, appx 15 min. Remove from oven and reduce oven heat to 350. Crack one egg into each nest and sprinkle with salt and pepper. Top with bacon and parsley, and if desired, cheese (go minimal). Bake appx 12-15 min (watch). Remove from oven once egg whites set and let cool. Serve with avocado slices.  

Lunch
Chicken and Arugula Salad

3 tbsp Extra Virgin Olive Oil

1lb chicken breast

Sea Salt

Pepper

3 cups Arugula

1 ½ cups roasted red bell peppers (jarred if desired), patted dry and cut into small pieces

2 Tbsp balsamic vinegar

8 oz Parmesan cheese

Brush or rub 2 tbsp olive oil over the chicken breasts and sprinkle with 1 tsp of salt and pepper.  In a large skillet, heat 1 tbsp oil over medium flame.  Cook chicken until done, about 5-7 min each side. While chicken cooks, places arugula either in a shallow bowel or on a plate.  Top with roasted bell peppers.  Remove chicken once done and serve atop the arugula and roasted bell peppers.  Sprinkle with salt and pepper, top with Parmesan cheese and serve! Makes 1 large salad. 

 

Chicken Wrap

One GF tortilla

4oz chicken breast

1 tbsp hummus

Thinly sliced red pepper

Lettuce

Additonal vegetables, if desired

Cassava Flour Torillas and Sauteed Tomatoes and Zucchini

Cassava Flour Tortillas:

3/4 cup Cassava Flour

1 tbsp extra virgin olive oil

1/3 cup warm water

1/4 tsp salt

2-3 Chopped zucchini

2 yellow squash, shopped 

1-2 chopped tomatoes of choice ( I prefer Roma)

1 med/small chopped onion

Fresh basil, minced

Salt, Pepper to taste

Extra virgin olive oil

 

Place all chopped vegetables in sautee pan, drizzle with olive oil, salt and pepper. Cook on medium-low heat on stove, cover with lid and stir occassionally.  

While this is cooking, mix all tortilla ingredients together well, then knead dough. Use a spoon to measure and make small balls of dough, forming betweens hands. Use 2 peices of wax paper and, put the dough in between and roll out small tortillas. Use either a large pancake grill or crepe maker onmed-low, and place each tortilla on grill until it starts to slightly bubble. Flip and cook for a couple minutes. Remove. Repeat.   

Once vegetable are soft, turnoff heat. Serve vegetable in bowl with tortillas on the side. You can top vegeteable with a little mozzerella cheese if you prefer. Scoop up vegetable with the tortillas, or place veggies on tortillas. Enjoy! 

 

Dinner
Vegetable Stew

1/2 cabbage, chopped

1 28 ounce can of organic only chopped tomatoes ( or 6 fresh chopped fresh tomatoes)

1/2 bag of dry uncooked lentils, washed

2 cups of cooked canneli beans ( or 1 organic can )

4 carrots , sliced

1 large red pepper, chopped

1 package of sliced mushrooms, or any dried mushrooms

1 onion chopped

4 cloves garlic, pressed 

2 cups kale, chopped

fresh cracked pepper to taste

A generous sprinkle of organic all seasons salt 

10- 20 cups filtered water depending on the size of your pot

a few sprigs of fresh basil

a few shakes of ground hot pepper ( optional) 

 

Put everything into a slow cooker on high for 3 hours and then  change to low for another two hours if the lentils are not soft enough OR put in a regular large stock pot, bring to a boil, turn down heat and cook until everything is soft, which is approximately 2-3 hours.

 

 

Penne Rosa Chicken

Ingredients (6 servings)

12 ounces gluten free penne pasta

1 tablespoon olive oil

4 cloves garlic, minced

1 pinch crushed red pepper flakes

8 ounces button mushrooms, sliced

2 medium tomatoes (about 1/2 lb.) chopped

Salt and pepper, to taste

4 cups fresh spinach

1lb. free range chicken breast, sliced and cut into small pieces

1/2 cup marinara sauce

1/3 cup 0% plain Greek yogurt

1/4 cup grated parmesan cheese

Instructions

Cook penne according to package directions, with a pinch of sea salt and a dash of

olive oil. Cook al dente, or noodles will be mushy. Drain, rinse with cold water and set

aside.

In a large skillet with a lid, heat olive oil over medium-low heat. Add in garlic and red

pepper flakes, cook for 2 minutes or until garlic begins to soften.

Add in mushrooms, tomatoes, salt and pepper. Cook for 5 minutes, or until mushrooms

begin to release their water.

Add in chicken breast. Cook until chicken is slightly browned. Remove from heat, add in

spinach and cover skillet. Let spinach wilt for 2 minutes.

Remove lid and place skillet back over low heat. Add the penne, Greek yogurt and

pasta sauce.Stir until sauce is mixed well and all pasta and veggies are coated. Heat

until just warmed through. Divide into pasta bowls and serve topped with parmesan

cheese.

 

 

Easy Black Bean Burrito Bowls

*You can add in 4 oz. of cooked chicken or steak slices (that amount serves 1) if desired...this is one of those recipes that you add in as much as you like, but keep the rice and cheese to a minimum for a healthy meal. I am pretty sure it will taste good no matter how you concoct it!

 

Cooked brown rice (can use left overs, make it for this recipe specifically or purchase

pre-made, frozen brown rice from Trader Joeʼs or Henryʼs)

Roasted red peppers, chopped

Cooked black beans (canned, liquid drained)

Salsa verde

Fresh cilantro

Avocado, diced

Lime wedge

Red pepper flakes

Shredded white cheddar cheese (if desired)

In a bowl, heat the rice. Top with chopped red pepper. Mix together the black beans and

salsa verde in a separate bowl, and heat them up together. Pour on top of the rice and

red pepper. Top with avocado, cilantro, cheese, a big squeeze of lime and red pepper

flakes. Serve.

Grilled Chicken and Peaches

Non-stick coconut oil spray

1/3 Cup of peach preserves

1/3 Cup peach nectar

4 Tbsp red wine vinegar

2 Tsp canned adobo sauce

2 Tsp extra virgin olive oil, plus extra

1 Tsp cilantro, chopped

2 large peaches, rinsed and fuzz wiped off, cut into 8 wedges

4 Boneless chicken halves

Coat Grill rack with nontstick spray and prepare bbq to medium heat. Stir preserves, nextar, vinegar, oil and cilantro in medium bowl. Season dressing with salt and pepper. Brush peaches and chicken with oil and dressing, sprinkle with salt and pepper. Grill chicken appx 7 min each side and grill peaches until slightly charred, about 2 min. each side. Remove chicken and peaches from grill, place on a large plate or indiviual plates and drizzle with remaining sauce.  Serve with a fresh green salad.  

Snack Ideas
 
  • 1 Apple
  • Handful of raw organic almonds, walnuts or cashews
  • Hummus and carrots, celery, peppers
  • Rice cake with 1 tbsp sunflower butter
  • Apple with 1-2 tbsp almond butter
  • Corn torilla, 2 oz. cooked chicken breast and salsa
  • lettuce wrapped turkey slice with hummus and cucumber
 
Green Spinach Smoothie

Serves 1

Ingredients:

1 frozen sliced banana

1 Tablespoon organic peanut or almond butter

1/2 cup Greek yogurt

1 cup coconut milk, unsweetened

4 cups baby spinach

Directions:

Combine all ingredients in a blender and blend until smooth.

 

Healthy Green Berry Smoothie

Serves 1

1/2 c. apple or orange juice, no sugar added

1 c. of spinach

1 banana, mashed

1 c. frozen mixed berries (strawberries, blueberries and blackberries)

Add juice and spinach to then blender and blend well. Add banana and frozen fruit and

blend together.

*You can add water or coconut/almond milk to reach your desired consistency.

Banana and Chia Seed Pudding

1 1/2 cup Coconut or cashew milk

1 small banana

Liquid Vanilla Setvia

1/4 Cup Chia Seeds

In a blender, add milk and peeled banana. Blend until smooth. Add vanilla Stevia to taste. Pour liquid into quart-size jar, add chia seeds, cover and shake! Place in refigerator for 10 min, remove and shake again. Chill for one hour and serve with fresh slices of banana.  

And start living healthy TODAY

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© 2015 by Jennifer Hughes Health