Healthy Holiday Recipes
Chicken:
Chicken Apple Sausage
Ingredients:
100 grams ground chicken breast
2 tablespoons minced apple
2 tablespoons chicken broth or water
2 tablespoons apple juice
1 tablespoon finely minced onion
Dash of garlic powder
Dash of onion powder
Dash of cinnamon
Dash of clove or nutmeg (optional)
Dash of cayenne to taste
Stevia to taste (optional)
Salt and black pepper to taste
Directions:
Combine ground chicken, diced apple, and dry spices in a small bowl. Add in the minced onion and apple juice and mix thoroughly. Form into 2-3 round patties and fry in chicken broth until fully cooked and lightly brown. Deglaze periodically with a little water to intensify the flavors and keep the patties moist. Makes 1 serving.
Chicken Pesto
Ingredients:
100 grams thinly sliced or whole chicken breast
3 tablespoons lemon juice
Salt and pepper to taste
Pesto
3 cloves raw garlic
1/4 cup fresh basil leaves
2 tablespoons apple cider vinegar
1/4 cup chicken broth or water
2 tablespoons lemon juice
1/4 teaspoon dried oregano
Salt and black pepper to taste
Directions:
Marinate chicken in lemon juice, salt and pepper. Fry in a pan until lightly browned and cooked thoroughly. For the pesto sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor. Add pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture. Add salt and pepper to taste and serve hot. Pesto sauce may be made by itself and added to vegetables or other protein options. Makes 1 serving of protein, 2-3 servings of pesto sauce.
Roasted Garlic Chicken
Ingredients:
100 grams chicken sliced
1/4 cup chicken broth or water
2 tablespoons lemon juice
1 tablespoon Bragg’s liquid amines
2 cloves of garlic sliced
1/4 teaspoon onion powder
1/2 teaspoon garlic powder
Salt and pepper to taste
Directions:
Marinate chicken in liquid ingredients. Add dry spices to Melba toast crumbs and coat chicken with the herbed mixture. Place chicken in a small baking dish and add marinade to the bottom. Cover the chicken breast with slices of garlic and bake in 375 degree oven for 20 minutes or until thoroughly cooked and lightly brown. Garnish with chopped parsley. Makes 1 serving.
Rosemary Chicken
Ingredients:
100 grams thick sliced or whole chicken breast
1/4 cup chicken broth or water
3 tablespoons lemon juice
1/2 teaspoon fresh rosemary
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Salt and pepper to taste
Pinch of lemon zest
Directions:
Marinate chicken in lemon juice, salt and rosemary. Coat the chicken pieces with spice mixture and place in baking dish. Add broth and top chicken with additional spice mixture. Bake chicken at 350 for approximately 20 minutes or until cooked. Sprinkle chicken with lemon juice, salt, and pepper to taste. Garnish with fresh chopped parsley and lemon slices. Makes 1 serving.
Apple Stuffed Chicken Breast
Ingredients:
4 100 gram chicken breast pieces cut from the thickest part of the breast
1 large apple diced small
Dash of cinnamon, nutmeg, allspice
1/2 lemon juiced
1/4 teaspoon lemon zest
1/4 teaspoon dried thyme
Salt and pepper
1/3 – 1/2 cup water
Directions:
Preheat over to 400 degrees. With a paring knife, cut a pocket into the side of the chicken breasts to hold the stuffing. Combine the apple, cinnamon and lemon juice in a small bowl. Stuff the chicken breasts with the apple. Not all of it will fit. Reserve the leftover apples. Spray a 9×9 oven proof casserole dish and place the stuffed breasts inside top side up (the side that formerly had skin on it). Sprinkle with lemon zest and dried thyme. Season with salt and pepper. Add the rest of the apples to the pan. Then add a 1/3-1/2 cup of water to cover the bottom of the pan. Bake for 30 minutes (internal temperature of chicken and stuffing should be 160f when done). Makes 4 servings.
Steak:
Rosemary Garlic Steak
Steak Ingredients:
1 tablespoon rice vinegar
1 tablespoon rosemary
1 teaspoon garlic paste (35-cloves minced)
1/2 teaspoon crushed red pepper
Directions:
In small dish, add rice vinegar. Add steak and coat. In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of steak. Place steak in small dish, cover, and refrigerate for at least four hours or overnight. Grill to preference.
Fish:
Fish and Broccoli with Italian Herbs
Ingredients:
100 grams white fish
100 grams of chopped broccoli
1 diced and peeled tomato
1/2 of a lemon
Thyme, basil, and oregano (this may be dried or fresh)
Directions:
Place all the herbs and any desired spices in a pan. Add the fish and drizzle the 1/2 lemon over
top of it. Combine the diced tomato and broccoli with a small amount of water (a few tablespoons) with the fish. Simmer everything until fish is cooked all the way through. The tomatoes and herbs will combine to make a marinara sauce. Pour sauce on fish and serve.
Lemon Dill Fish
Ingredients:
100 grams any kind of white fish
4 tablespoons lemon juice
1/4 cup vegetable broth or water
1 teaspoon apple cider vinegar
1 teaspoon fresh dill
1 clove garlic crushed and minced
1 tablespoon minced onion
Salt and black pepper to taste
Directions:
Sauté fish with lemon juice, vegetable broth, and vinegar. Add garlic, onion, and fresh dill. Cook for an additional 5-10 minutes or until fish is completely cooked. Garnish with lemon wedges. Makes 1 serving.
Orange Roughy with Tomatoes and Onion
Ingredients:
100 grams orange roughy fish
2 tomatoes chopped
2 tablespoons onion chopped
1 clove garlic crushed and minced
1/2 cup vegetable broth or water
Salt and pepper to taste
Directions:
Saute onions and garlic in vegetable broth, add orange roughy and spices until almost cooked about 5 minutes. Add freshly chopped tomatoes and cook for an additional 5 minutes. Serve hot, add salt and pepper to taste. Garnish with parsley. Makes 1 serving.
Rosemary Fish & Lemon Garlic Chard
Ingredients:
100 grams of halibut or tilapia
Italian Herb Seasoning
1 teaspoon rosemary grinded
1 teaspoon ground pepper
1 teaspoon sea salt
2 slices of fresh lemon juice
2 cups broccoli
1 teaspoon garlic salt
Directions:
Sprinkle both sides of fish with spices. Place fish on a nonstick frying pan with 1/3 cup of water and lemon juice. Place a lid on the pan to keep the steam within the pan. Cook for 3 to 4 min. Fish is done when flakes easily with a fork.
Soup:
Lemony Spinach and Chicken Soup
Ingredients:
100 grams chicken
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
1/2 lemon with rind
1-2 cup cups loosely packed spinach cut into strips
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 stalk lemongrass (optional)
1/4 teaspoon thyme or to taste
Cayenne pepper to taste
Salt and pepper to taste
Directions:
Lightly brown the chicken in small saucepan with a little lemon juice. Add the onion, garlic, spices and chicken broth. Add lemon with rind and simmer for 20-30 minutes. Add the fresh spinach during the last five minutes of cooking. Serve and enjoy. Makes 1 serving.
Savory Chicken Soup
Ingredients:
100 grams chicken breast cubed
1-2 cups chopped celery or tomatoes
2 cups chicken broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon minced onion
2 cloves garlic crushed and sliced
1 bay leaf
1/2 teaspoon organic poultry spice blend
Cayenne pepper to taste
Salt and black pepper to taste
Directions:
Bring chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low heat for 20 minutes or more until chicken and cabbage are tender and fully cooked. Serve hot. Sprinkle with chives or parsley if desired. Makes 1 serving.
Vegetable Beef Soup
Ingredients:
100 grams lean beef cubed
Celery, cabbage, or tomato diced
2 cups beef or vegetable broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 bay leaf
1/8 teaspoon dried basil
1/8 teaspoon fresh or dried oregano
Pinch of thyme
Pinch of paprika
Pinch of chili powder
Salt and pepper to taste
Directions:
Combine onion, garlic and spices with beef broth. Add celery and diced beef. Simmer for 20-30 minutes. Add tomatoes and simmer for an additional 5 minutes.
Chicken Breast and Cabbage Soup
Ingredients:
8 x 50 gram pieces boneless skinless chicken breast
2 cloves garlic minced
1 shallot diced
14 ounce can of diced tomato
1 bay leaf
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon dried thyme
1 /2 head cabbage shredded
1/4 cup white wine(optional)
1 ½ cup chicken both
1/2 cup water
Salt and Pepper
2 tablespoons shredded fresh basil
2 tablespoons fresh chopped flat leaf parsley
Directions:
Season the chicken pieces with salt and pepper. In a hot 2 quart pot, spray with Misto and sear off the chicken pieces on both sides until browned remove to a plate. Turn down heat. Spray again with Misto and add the shallots and garlic and brown, add a bit of water or the wine to deglaze the pan scraping up any brown bits with a wooden (Not metal) spoon. Add the rest of the stock and water and turn the heat back up. Add the tomatoes and the dried herbs. Stir well. Add the Seared chicken and bring to a boil. Reduce heat to a high simmer and cook 20 minutes. Turn the heat back up and add the cabbage and stir well. When the cabbage has wilted add the fresh herbs. Season with salt and pepper and serve into 4 bowls. Each gets 2 pieces chicken and 1 /4 of the Cabbage broth. Makes 4 servings.
Salad:
Arugula Salad with Chicken and Fruit
Ingredients:
100 grams of chicken
2 or more cups of arugula greens
Your choice of apple, orange, strawberry or grapefruit slices
Dressing made from your choice of compatible fruit
1 tablespoon chopped red onion
Salt and pepper to taste
Directions:
Cook chicken with a little lemon juice and water until slightly browned. Prepare and wash arugula. Lay chicken slices on top of arugula salad and top with fruit and a dressing made from your fruit of choice.
Asparagus and Apple Salad
Ingredients:
6-8 stalks of asparagus chopped
1 apple, diced
4 tablespoons lemon juice and water as needed
1/4 teaspoon gram masala or cinnamon
1 tablespoon finely minced onion
Salt and pepper to taste
Stevia to taste
Directions:
Marinate asparagus in vinaigrette for 10 minutes. Lightly sauté asparagus in lemon juice until just lightly cooked. Toss with finely chopped onion, apple, and spices. Add salt, pepper, and stevia to taste. Chill in refrigerator for 10 minutes and serve as a salad or hot as a side dish. Makes 1 serving.
Citrus and Fennel Salad
Ingredients:
1/2 grapefruit cut into medium chunks or 1 orange in segments
Fennel bulb steamed
2 tablespoons lemon juice
Chopped mint or cilantro
Stevia to taste
Directions:
Slice fennel bulb and cut citrus into chunks. Combine ingredients in a bowl. Mix well and chill. Makes 1 serving.
Cold Asparagus Salad
Ingredients:
Asparagus spears
3 tablespoons lemon juice
Fresh chopped mint leaves or parsley
2 tablespoons caper juice
1 tablespoon finely minced red onion
Salt and pepper to taste
Directions:
Lightly steam the asparagus until tender. Marinate in juices and spices for at least 30 minutes and enjoy. Variations: Toss with the marinade of your choice for flavor variety. Makes one serving.
Crunchy Sweet Apple Chicken Salad
Ingredients:
100 grams chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon
Directions:
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy. Makes 1 serving.
Cucumber and Strawberry Salad
Ingredients:
1 whole cucumber
Sliced strawberries
1 serving strawberry vinaigrette
Fresh ground white pepper
Stevia to taste
Directions:
Slice strawberries and cucumber. Toss with strawberries, dressing, stevia and pepper to taste. Allow to marinate for at least 10 minutes. Makes 1-2 servings.
Cucumber Salad
Ingredients:
4 cups sliced cucumbers (approximately 3 cucumbers peeled and seeded)
1 teaspoon red chili flake
2 tablespoons rice wine vinegar – unseasoned
1 teaspoon salt
1/4 teaspoon orange zest
1/2 teaspoon water
1 tablespoon fresh chopped cilantro
1 tablespoon basil
Red Cabbage Salad
Ingredients:
1/2 head of red cabbage
1/4 cup apple cider vinegar
3 tablespoons Bragg’s liquid aminos3 tablespoons lemon juice
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1 clove finely minced garlic
1 tablespoon finely minced onion
Cayenne pepper to taste
Stevia to taste
Salt and black pepper to taste
Directions:
Combine spices with liquid ingredients. Coat cabbage thoroughly with dressing and marinate for 1-2 hours or overnight to blend flavors. Makes 1-2 servings.
Crispy Roasted Okra
Ingredients:
2 cups fresh okra
1 tablespoon MCT Oil
Salt and pepper
Directions:
Preheat oven to 450 degrees. Wash and thoroughly dry the okra. Once dried, cut up okra and toss with MCT oil and seasoning. Spread out on a baking sheet and roast for 25 minutes, stirring the mix once about halfway through.
Garlic Spinach
Ingredients:
Spinach
1/2 cup chicken broth or water
2 tablespoons lemon juice
2 tablespoons minced onion
2 cloves garlic crushed and minced
1/4 teaspoon onion powder
Pinch red pepper flakes
Directions:
Saute the onion and garlic lightly in frying pan with a little water and lemon juice until soft. Add fresh garlic and spices. Stir in fresh spinach leaves and cook lightly. Serve with your favorite chicken or fish.
Kale Chips
Ingredients:
1 bundle of Lacinato kale
MCT oil
Spices, such as Mrs. Dash or Lowry’s seasoned salt
Directions:
Pre-heat oven to 275 F. Wash then rip bite sized pieces off leaving out the middle rib
Sprinkle desired spices. Douse evenly with healthy amount of MCT oil. Move around with hands so pieces are evenly coated with spices/oil. Bake on 275 for 31 minutes.
Lemon Ginger Asparagus
Ingredients:
Asparagus
1/2 cup water
1/2 teaspoon fresh minced ginger root
3 cloves minced garlic
Lemon zest
Black pepper
Directions:
Preheat pan over medium heat. Snap off woody ends of asparagus spears & discard. Snap spears into 2-3 pieces. Add garlic & ginger to the pan & cook for 2-3 minutes. Add asparagus & water. Bring to a boil for 5 minutes. Remove asparagus and top with lemon rind & pepper.
Dressings & Sauces
MCT Dressing
Ingredients:
3-4 teaspoons MCT oil
3-4 tablespoons vinegar (balsamic makes it sweeter, red wine is a medium flavor, and rice wine makes it drier)
1-2 teaspoon water
1 tablespoon Italian herbs paste (Gourmet Garden)
1 tablespoon cilantro paste (Gourmet Garden)
1 tablespoon dried parsley
1/4 teaspoon pepper
1/2 teaspoon cumin
Salt to taste
Variation to spice it up: use 2 tablespoons salsa (Cochina Fresca is fresh and no sugar added -> find it in the produce refrigerator section)
MCT Oil Mayo
Equivalent to 1 egg fat free egg substitute or Egg White
1 teaspoon vinegar or lemon juice
1 teaspoon dijon mustard
1 teaspoon salt
1 cup MCT oil
Directions:
Place 1st four ingredients in blender. With blender on high, slowly drizzle in the oil should take at least 60 seconds to drizzle all in. You can blend in garlic for aoili or Sriracha for spicy. A tablespoon of mayo helps the tuna fish go down. 1 tablespoons of mayo equal to 1 tablespoon MCT oil.
Apple Desserts:
Apple Cookies
Ingredients:
Pulp from 1 apple
1/8 teaspoon cinnamon
Pinch of nutmeg
1/8 teaspoon vanilla powder
Stevia to taste
Directions:
1 tablespoon lemon juice. Mix pulp from 1 apple. Mix with stevia and spices and form into cookies (1-2). Bake the cookies for approximately 15-20 minutes or until slightly brown. Makes 1 serving.
Apple Chips
Ingredients:
1 apple
Dash of cinnamon
Stevia to taste
Directions:
Slice apples thinly, coat with stevia and cinnamon. Place in a dehydrator or bake at 325 until chewy and a little crispy. Makes 1 serving.
Apple Slices with Cinnamon Sauce
Ingredients:
1 apple sliced
3 tablespoons lemon juice
1 teaspoon apple cider vinegar
1-2 teaspoons cinnamon
Dash of nutmeg
Powdered stevia to taste
Directions:
In the microwave or small saucepan heat the liquid and spice ingredients together stirring constantly. Serve in a small dipping bowl and serve with chilled apple slices or other fruit. Makes 1 serving.
