Recipes

Life Style Recipes

Mini Egg Frittatas
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients:

  • 10 large eggs
  • 1 cup chopped bell peppers
  • ½ cup chopped onion
  • 1 cup cooked crumbled breakfast sausage, bacon or diced ham
  • 1 cup chopped spinach
  • 1 tsp. kosher salt
  • ½ tsp. ground black pepper

Directions:

Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

Heat olive oil in a non-stick frying pan over medium-high heat. Add the bell pepper and onion and sauté for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

Next, whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

Cook for 23 to 25 minutes, or until the egg has puffed and comes clean with a toothpick.

Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

Store in an airtight container in the refrigerator. Eat within 5 days.

Notes:

For a yummy addition mix in 1/2 cup shredded cheddar cheese.

Avocado Egg Salad (mayo-free!)
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: Serves 3 to 4

Ingredients:

  • 6 eggs, hard-boiled
  • 1-½ ripe avocados, peeled and mashed
  • 1-½Tbsp. fresh lemon juice (or lime juice)
  • ½ tsp. fine sea salt, or to taste

Directions:

Add the eggs to a medium-sized pot and cover with a few inches of water. Cover and place on high heat. Bring water to a full (but gentle) boil and cook for 10 to 12 minutes.

Drain the water and immediately run cold water over the eggs. Transfer eggs to an ice bath and allow eggs to chill for 10 minutes. Refrigerate eggs until ready to use.

Peel and roughly chop the hard boiled eggs.

Add the avocado to a mixing bowl with the lemon juice and sea salt. Mash the avocado, leaving it slightly chunky if desired. Add the chopped hard boiled eggs and stir well to combine. Eat on toasted bread with watercress or greens of choice.

Skinny Bell Pepper Nacho Boats

Ingredients

  • 1 lb. lean ground turkey
  • 1 tsp. chili powder
  • 1 tsp. cumin
  • ½ tsp. black pepper
  • ¼ tsp. kosher or sea salt
  • ¾ cup salsa, no sugar added
  • 1 cup grated cheddar cheese, reduced-fat
  • 3 bell peppers

Directions

Remove seeds, core, and membrane from bell peppers then slice each one into 6 vertical pieces where they dip down. Set sliced bell peppers aside.

Cook ground turkey over medium-high heat, breaking up as it cooks. Cook until the turkey loses its pink color and is cooked through. Drain off any fat.

Preheat oven to 375 degrees.

Combine cooked turkey with spices and salsa. Evenly distribute mixture into the bell pepper boats, top with cheese. Bake on a parchment lined baking sheet for 10 minutes or until cheese is melted and peppers are hot.

Notes:

If you prefer much softer bell peppers, add a few tablespoons water to the bottom of a large casserole dish, add filled nachos, cover tightly with foil and bake 15 minutes. Remove from the oven and add additional toppings, if desired.

Optional ingredients: sliced Jalapeño peppers, diced avocado, fat-free Greek yogurt or sour cream, or sliced green onions.

Check out this Clean Recipe for Taco Seasoning.

HCG Recipes

CHILI

Ingredients:

  • 3.5oz lean ground beef
  • 1 cup chopped tomatoes
  • ½ cup water
  • 1 Tbsp. onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch onion powder
  • ¼ tsp. chili powder
  • Pinch oregano
  • Cayenne pepper to taste
  • Salt and pepper to taste

Directions:

Brown ground beef in small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.

Makes 1 Serving (1 Protein and 1 Vegetable)
PEPPER CRUSTED STEAK

Ingredients:

  • 3.5oz lean steak
  • Fresh ground black pepper
  • Dash of Braggs Amino’s
  • Salt to taste

Directions:

Manually tenderize the meat until flat. Rub meat with salt and coat liberally with black pepper. Cook on high heat for about 3-5 minutes or throw on the barbecue. Top with Braggs if desired. You can also cut the steak into strips and serve over a mixed green salad. To make protein and vegetable meal.

(Makes 1 Protein)

Vegetarian Recipes

5-Ingredient Spinach Parmesan Zucchini Noodles

You only need 5 ingredients and 20 minutes to make this healthy zucchini noodle recipe!

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes

Ingredients:

  • 3 medium zucchini
  • 2 Tbsp. butter
  • 2 cloves garlic, minced
  • 2 cups packed spinach
  • ¼ cup freshly grated Parmesan cheese
  • Salt and black pepper, to taste

Directions:

Spiralize the zucchini and set aside. Place a large skillet over medium-high heat. Melt the butter and add the garlic, cook for 1-2 minutes. Add in the zucchini noodles and spinach. Gently toss and cook until spinach leaves are wilted, about 2-3 minutes. Stir in ¼ cup of the Parmesan cheese and toss until zucchini noodles are coated in the parmesan cheese. Season with salt and freshly ground black pepper, to taste. Remove from heat and serve.

Note: Don’t overcook the zucchini noodles and spinach or they will get soggy.

http://www.twopeasandtheirpod.com/

Zucchini Parmigiano
  • 20 minPrep Time
  • 25 minCook Time
  • 45 minTotal Time

Ingredients:

  • 4-5 small tender zucchini
  • ½ Tbsp. (17 grams) salt
  • Flour (approximately ½ cup)
  • 1 ¼ cups (200 grams) shredded firm mozzarella
  • 1 cup (150 grams) freshly grated parmesan cheese
  • Dried oregano
  • Fresh Italian parsley chopped

Directions:

Preheat oven to 350° (180° Celsius)

Trim zucchini, then slice lengthwise (not too thick), place zucchini slices in a large bowl and toss with 1 tablespoon of salt, leave for 5 minutes, then rinse and drain. Dredge the zucchini slices lightly in flour. Grease lightly a small to medium (I used 8×6 inch / 20 x 15 centimeter) baking dish. Do 4 layers, start with zucchini, sprinkle with some oregano and Italian parsley, then mozzarella and sprinkle with grated parmesan cheese, continue for 4 layers. Bake in pre-heated over for approximately 20-25 minutes and broil for 2-3 minutes. Let sit 5 minutes before serving.

Enjoy!

Cuisine: Italian | Recipe Type: vegetables, side dishes, casseroles/bakes

Vegan Recipes

Curried Coconut Quinoa and Greens with Roasted Cauliflower
  • Prep time 10 mins.
  • Cook time 30 mins
  • Total time 40 mins
  • Serves: 4

Quinoa cooked in coconut milk with spicy Indian flavors, mixed with greens and topped with roasted cauliflower. A simple, vegan and gluten-free meal.

Ingredients:

  • Roasted Cauliflower
  • 1 head cauliflower, cut into bite-sized florets
  • 2 Tbsp. melted coconut oil or olive oil
  • ¼ tsp. cayenne pepper
  • Sea salt
  • Curried coconut quinoa with greens
  • 2 tsp. melted coconut oil or olive oil
  • 1 medium yellow onion, chopped
  • 1 tsp. ground ginger
  • 1 tsp. ground turmeric
  • ½ tsp. curry powder of choice (optional)
  • ½ tsp. ground cardamom
  • 1 can (14 ounces) light coconut milk
  • ½ cup water
  • 1 cup quinoa, rinsed well in a fine mesh colander
  • ⅓ cup raisins
  • 1 tsp. sea salt
  • 1 tsp. apple cider vinegar
  • 4 cups baby arugula or chopped chard, spinach, maybe even kale*
  • Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper flakes

Directions:

Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges. Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa, and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

Fluff the quinoa with a fork. Stir in the salt, vinegar, and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don’t reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you’d like.

Notes

Greens: I’m pretty sure chopped spinach or chard would work great in this recipe. If you’d like to try kale, remove the ribs first. To soften the chopped kale, you might want to sauté it in a little coconut oil or massage it first, like you would for a raw kale salad.

For added protein, mix in some cooked chickpeas or pre-steamed lentils. For what it’s worth, though, I find this dish to be very filling as is.

Recipe source: http://cookieandkate.com/2014/curried-coconut- quinoa-greens- roasted-cauliflower/

Vegan Mexican Chopped Salad with Avocado Dressing
  • Cook Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 2

Ingredients:

For the vegan Mexican chopped salad:

  • 2 tsp. olive oil
  • 1 ear corn, husks and silk removed
  • 2 bell peppers, red and green
  • 4 medium-sized tomatoes, red and yellow
  • 1/2 red onion
  • 2 scallions
  • 1 avocado
  • 170 grams or 1 cup pre-boiled or canned black beans

For the avocado dressing:

  • 1 avocado
  • 80 ml or 1/3 cup lime juice
  • 2 Tbsp. extra virgin olive oil
  • 110 ml or 1/2 cup water
  • 1/4 tsp. cumin
  • Salt and freshly ground black pepper to taste