Balsamic Glazed Apples & Broccoli topped with Smoked Salmon
Ingredients
▻ Crisp apple
▻ Fresh broccoli
▻ Smoked salmon
▻ Balsamic reduction
Instructions
1) Steam broccoli until a fork can poke through
2) Slice apple
3) Top broccoli with salmon
4) Drizzle with balsamic reduction
Tips
◦ Wash your fruits & veggies
◦ Check expiration dates on packaged food
◦ When cooking, once you can smell something, it’s about ready
Chilled & Chunky Chicken Salad
Ingredients
▻ Celery
▻ Grapes
▻ Strawberries
▻ Almond, cashew & dried cranberry mix
▻ Pre-cooked, shredded crockpot chicken
▻ Blue corn tortilla & flaxseed chips
▻ Stone-ground mustard
▻ Mayo w/ Olive Oil
Instructions
1) Use fork to easily shred pre-cooked crockpot chicken & put in a bowl
2) Dice celery, add to bowl
3) Slice grapes in half, add to bowl
4) Toss nuts & dried fruit in bowl
5) Top with desired amount of mustard & mayo
6) Mix well
7) Serve with side of tortilla chips & strawberries
Tips
◦ Keeps in the refrigerator for up to one week
◦ Can use to make sandwiches on whole grain bread
Chocolate, Banana & Avocado Pudding
Ingredients
▻ Chocolate powder
▻ Ripe bananas
▻ Ripe avocado(s)
Instructions
1) Slice bananas & avocado(s), add to blender
2) Add desired amount of chocolate powder (too much will make it bitter)
3) Add water & blend until it’s smooth & creamy
4) Scoop into one large storage container or break it up into smaller ones
5) Store in refrigerator for up to 3 days or freeze & thaw 30-60 mins before enjoying!
Tips
◦ Add vanilla extract for extra flavor
◦ Substitute another liquid in place of water
Chunky Veggies with Chilli
Ingredients
▻ Celery
▻ Lettuce
▻ Asparagus
▻ Mushrooms
▻ Can of chili
Instructions
1) Wash & chop veggies
2) Place veggies in pot & heat stove to M
3) Cover, slightly cook veggies
4) Add chili
5) Stir
6) Cover
7) Allow to sizzle, turn stove to L
8) Stir
9) Cover
10) Ready when veggies are cooked & chili is steaming
Crockpot Savory Vegetables & Chicken Curry
Ingredients
▻ Rice
▻ Celery
▻ Carrots
▻ Snap peas
▻ Curry paste
▻ Condensed coconut milk
▻ Boneless, skinless chicken thighs
Instructions
1) Turn crockpot to LOW
2) Place chicken in crockpot
3) Slice celery into thin strips, toss it in
4) Cut ends off snap peas, cut in 1/2, toss it in
5) Two handfuls of carrots, toss it in
6) Pour can of coconut milk
7) Pour 1 cup water
8) Add 2 tablesoons. curry paste for mild spice
9) Stir well
10) Cook on LOW for 5-7 hrs.
11) Make sure chicken temperature is 165°
12) Heat rice, top with curry & serve
13) Enjoy leftovers!
Tips
◦ Add fresh herbs from your garden
◦ Top crockpot with turmeric, cinnamon & coriander
Eggcellent Egg Salad
Ingredients
▻ Eggs
▻ Croissants
▻ Mayo w/ olive oil
▻ Stone-ground mustard
▻ Strawberries
▻ Lettuce
▻ Carrots
Instructions
1) Hard-boil eggs
2) Peel eggs once cooled
3) Mash eggs in bowl with mayo & mustard
4) Add lettuce on croissants, top with egg mix
5) Enjoy side of 1 fruit & 1 veggie
Fruit Pizza
Ingredients
▻ Fruits of your choice
▻ Pizza crust of your choice
▻ Cream cheese of your choice
Instructions
1) Follow directions for cooking pizza crust
2) Let the crust cool (very important)
3) Spread cream cheese onto crust
4) Decorate with fruit
Options
Crust
◦ Premade (whole grain or enriched)
◦ Cauliflower, found in frozen aisle
◦ Corn, found in frozen aisle
◦ Make your own
Cream cheese
◦ Plain
◦ Flavored
◦ Almond milk, ex: Kite Hill brand
Tips
▻ Try mixing different cream cheeses to make your own flavors
▻ Can pre-cut crust once cooled or cut with knife straight down for less mess & visual appeal
Luscious & Scrumptious "Healthier" Strawberry Cobbler
Ingredients
▻ Container of ripe strawberries
▻ Spray olive oil
▻ 1 cup whole wheat flour
▻ 1 tsp baking powder
▻ 1/3 cup coconut palm sugar
▻ 1 tablespoon maple syrup
▻ 1 egg, beaten
▻ 1/3 stick butter
Instructions
1) Preheat oven to 375°
2) Dice strawberries
3) Spray container w/ olive oil & cover bottom w/ strawberries
4) Mix flour, baking powder, sugar & maple syrup
5) Pour beaten egg into mixture & stir with a fork until crumbly
6) Pour mixture evenly over diced strawberries
7) Cut butter into cubes & distribute evenly over the top of the cobbler
8) Bake in oven for 45 mins or until golden brown
Mushroom Goat Cheese Bites
Ingredients
▻ Mushrooms
▻ Goat cheese
▻ Oil (any kind)
Instructions
1) Preheat oven to 415 degrees
2) Very lightly grease pan with oil
3) Pull out stems of mushrooms
4) Lay mushrooms upside down on pan
5) Chop half of the mushroom stems into small pieces
6) Mix mushroom stems with goat cheese in small bowl
7) Scoop stems & goat cheese mixture into mushroom craters
8) Once oven is ready, place uncovered in the oven for 25 minutes
Oh Snap Peas, Goat Cheese and Chicken Nachos
Ingredients
▻ Pre-cooked chicken
▻ Goat cheese
▻ Tortilla Chips
▻ Olives
▻ Hot Sauce
▻ Snap peas
Ingredients
1) Preheat oven to 425°
2) Layout tortilla chips, pre-cooked chicken & goat cheese on pan
3) Bake for 15-20 mins
4) Top with olives & hot sauce
5) In a separate pan, toss snap peas in oil, salt & pepper
6) Cover & bake with nachos
Options
Chips
◦ Corn tortilla
◦ Quinoa & flaxseed
◦ Sweet potato
Steamed vegetable side
◦ Broccoli
◦ Cauliflower
◦ Carrots
◦ Bok choy
Tips
▻ Pre-cook chicken for the week
▻ Use your favorite toppings
Orange, Ginger and Miso Spaghetti Squash
Ingredients
▻ Broccoli
▻ Blackberries
▻ Mushrooms
▻ Iceberg lettuce
▻ Green Giant frozen spaghetti squash
▻ Ranch dressing
▻ Alessi’s balsamic reduction
▻ Good & Gather orange, ginger, miso dressing
Instructions
1) Steam broccoli & mushrooms
2) Follow microwave instructions for squash
3) Combine broccoli, mushrooms & squash in bowl
4) Pour desired amount of dressing
5) Mix well & put on plate
6) While veggies are cooking, tear, wash & drain lettuce
7) Put lettuce on plate, drizzle with ranch & reduction
8) Add side of blackberries & serve
Tip
◦ Keep mushrooms whole to hold in juices
Project Tags
Companies
Swell, LLC
- Non Creative Industries