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Recipes
- Baked Wild Salmon in Parchment Paper with Olice Oil and Garlic
- Grilled Salmon with Salsa Fresca
- Salsa Fresca
- Salmon with Black Beans
- Quinoa-Ginger Artichokes - Garlic Peas
- Tuscan Bean and Vegetable Soup
- Turkey Chili
- Chicken Roulade with Asparagus - Portobello Mushroom and Roasted Peppers
- Grilled Chicken Salad with Orecchiette
- Tortellini with Broccoli Florets and Sun Died Tomatoes
- Rigatoni with Grilled Vegetables
Baked Wild Salmon in Parchment Paper-with Olive Oil & Garlic
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Ingredients 4 oz. wild salmon |
Procedure
Place salmon* on parchment paper.
In a separate sauté pan, heat olive oil. Sauté garlic until golden brown. Add lemon juice, cooking wine, chicken stock and salt & pepper to salmon.
Fold neatly, like a rectangular pocket. Scratch top of pocket with a knife in an “X” design.
Cook salmon at 350 degrees F, in oven for 12 minutes.
When done, place on platter. Place olive oil & garlic on top. Garnish with parsley and finely chopped tomatoes on side of dish.
* Health Notes
Salmon is an excellent source of Omega 3, which helps to regulate inflammation, mediate immune response, aid in fat-reduction, facilitate brain function, and help protect against many diseases. Health Note
Coconut Oil-the fatty acids in coconut oil are not only safe, but also beneficial to your health. They fight bacterial and viral infections. Coconut oil contains no cholesterol. It’s a great source of healthy fat.
to order wild salmon click here "vital choice"
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Grilled Salmon with Salsa Fresca
2 fresh salmon steaks marinating in garlic, salt, pepper, olive oil and fresh basil for two hours
Instructions:
Place on grill. Rotate sides. Place tuna on plate and generously put salsa fresca on top. You can substitute tuna for salmon or your favorite fish.
to order wild salmon click here "vital choice"
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Salsa Fresca
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Ingredients: 6 Plum tomatoes |
Instructions:
Cube tomatoes, Dice Onions, Combine ingredients.
A fat free treat, great to snack on or top your favorite fish or chicken dish. Tomatoes are high in lycopene which used for prostate health.
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Salmon with Black Beans
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Ingredients ½ cup chopped onions |
Instructions:
Saute in olive oil onions, garlic add chopped tomatoes in blender, add mixture of onions garlic, tomatoes, cilantro, along with lemon juice, black beans, bell peppers, and fresh lemon juice. Place salmon in baking pan, with lemon juice, and water, along with freshly cut thyme on top. Cook for 10 to 12 minutes. Pour mixture of black beans on serving dish, enough to cover plate, salmon on top and garnish with cilantro and chopped bell peppers.
Health Note
Omega 3 oils found in fish have been shown to help reduce the incidence of stroke and heart disease and this recipe offers a tasty way to get an omega 3 boost.
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Quinoa-Ginger Artichokes-Garlic & Peas
Ingredients
2 Cups quinoa
1 Clove garlic
1 Tablespoon grated fresh ginger
1 Bag frozen artichoke hearts
3 Cups water with vegetable bouillon (broth)
1 ½ Cups frozen peas
1 Tablespoon onion
1 Tablespoon fresh cut parsley
1 Tablespoon olive oil
Salt & Pepper to taste
Procedure
1. Rinse quinoa* several times in wide colander.
2. In a large saucepan, add olive oil, sauté garlic and ginger. Sauté for 3 minutes. Add quinoa and cook for 5 minutes.
3. Add broth, artichokes, peas and onion. Reduce heat to low and cook for 25 minutes, or until liquid is absorbed.
*Health Note
(Pronounced Keen-wa) lets look at the profile of Quinoa, the United Food and Agricultural Organization observes that Quinoa is closer to the ideal protein balance than any other common grain, being at least equal to milk in protein quality. While no single food can supply all of the essential life sustaining nutrients, Quinoa comes as close to any other in the vegetable or animal kingdom.
Quinoa is remarkable high in B vitamins, iron, zinc, and protein. Its thiamin content is higher than that of chicken liver, which is commonly considered the superior B source. It has traces of selenium which help prevent cellular damage caused by free radicals. The leafy grains of Quinoa, amaranth, and buckwheat belong to different botanical families, they are not usually allergens.
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Tuscan Bean & Vegetable Soup
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Ingredients 1 Cup pearl barley |
Procedure
Soak the barley in five cups of water for 1 hour.
Heat two tablespoons of olive oil over medium-high heat. Add the onion and sauté for 5 minutes. Add tomatoes and sauté for 2 minutes. Drain the barley and to the pot along with the broccoli, leeks, celery, carrots and turnips. Cook for 3 minutes, stirring often.
Add chicken stock and two cups of water and bring to boil Reduce heat to low. Cover and simmer for 15 minutes.
Add the green beans, zucchini and kidney beans. Cover and let it simmer for 35 minutes. Season to taste.
Health Note
A Vitamin rich soup, this is my favorite, a one pot meal which contains, fiber from the beans and all the nourishing vegetables loaded with antioxidants which help reduce the aging process and minerals to keep our bones strong.
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Turkey Chili
Makes 8 Servings
Serving Size: 2 cups
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Ingredients 1 pound lean ground turkey breast |
Options-be creative, you can add corn kernels and cilantro, for a richer flavor add ground dark meat turkey, and you know I prefer a natural turkey meat (hormone free).
Heat a large stockpot over medium-high heat until hot. Add ground turkey breast and chopped onion and cook until browned. Remove from heat and drain. Return the turkey and onions to the stockpot. Add the remaining ingredients except for the red wine and bring to boil. Reduce heat and simmer on low heat for 2 hours. Add the red wine and continue cooking for another hour.
Have fun and enjoy!
Nutrients per serving:
Calories: 266
Total fat: 2 grams (5% of calories)
Saturated fat: trace
Cholesterol: 35 mg
Sodium: 651 mg
Carbohydrate: 39 grams (58% of calories)
Protein: 24 grams (37% of calories)
Dietary fiber: 13 grams
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Chicken Roulade with Asparagus - Portobello Mushroom and Roasted Peppers
Ingredients
4 Chicken breasts
12 Cup extra virgin olive oil
1 Cup fresh basil
½ Ounce fresh parsley
½ Large Portobello mushroom cap
1 Medium roasted red pepper, cut in strips
Salt & Pepper
Parchment Paper
Procedure
1. Preheat oven to 375 degrees F.
2. In a small food processor or blender, combine olive oil, basil, parsley and garlic. Process until smooth.
3. Place asparagus and mushroom cap on a baking sheet. Brush vegetables with two tablespoons of the oil-herb mixture. Bake for 10 minutes. Remove from oven and cool.
4. Arrange two stalks of asparagus, mushroom strips and red pepper, down the middle of chicken breast, which is lying on top of a piece of parchment paper. Season with salt & pepper. Roll the parchment.
5. Bake chicken for 35-40 minutes, or until completely done. Let stand at room temperature for at least 15 minutes, before unwrapping to allow juice to settle into chicken.
6. Unwrap and cut in half, chicken may be served warm or cold.
Health Note
This dish is decorative, tasty and healthy. You are getting a clean source of Protein, Vitamin B6 from the asparagus and Vitamin C from the red peppers. It is a nice way to get the whole family to eat its vegetables. In addition, Note, I recommend parchment paper to be used in preparing this dish.
click here to order organic chicken "black wing meats"
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Grilled Chicken Salad with Orecchiette
Serves Four
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Ingredients 4 chicken breasts |
Instructions
1. Marinate chicken in salt, pepper, olive oil, lemon, basil, for two hours
2. Wash vegetables carefully
3. Cut in quarters, radicchio, endive
4. Julianne peppers
5. Grill chicken until grill marks appear and cooked through
6. Julianne chicken, toss into bowl with vegetables.
7. Add dressing, fresh basil and remaining ingredients.
8. Place over fresh arugula
9. Garnish with tomato
click here to order organic chicken "black wing meats"
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Tortellini with Broccoli Florets and Sun-dried Tomatoes
Serves Four
Ingredients
1 lb tortellini
½ broccoli florets
1/3 cup peas
1 teaspoon snipped fresh oregano
1 tablespoon of basil
Pinch of crushed red pepper
1 tablespoon olive oil
1 ounce Romano cheese
½ cup sun-dried tomato’s (in oil)
Salt to taste
Instructions
1. Place tortellini pasta in boiling water.
2. Place broccoli florets in water with pasta
3. In the last minute of cooking pasta, broccoli, and place frozen peas in water.
4. When pasta, broccoli and peas are done, strain and place in bow.
5. Add fresh basil, crushed red pepper, oregano, olive oil
6. Cut sun-dried tomato in three, mix with ingredients
7. Garnish with Romano cheese
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Rigatoni with Grilled Vegetables
Serves Four
Ingredients
2 yellow zucchini
2 green zucchini
1 eggplant
1 red onion
1 sweet potato
1 ear corn
1 red pepper 2 tomatoes
2 portabella mushrooms
Salt to taste
Dressing
½ cup basil
¼ cup olive oil
1 tablespoon of balsamic vinegar
1 lb rigatoni pasta- cooked
2 cups large garlic flavored croutons
Instructions
1. Clean and cut vegetables and slice lengthwise
2. Brush vegetables with olive oil and sprinkle salt to taste
3. Place on grill until tender and grill marks appear
4. Cut vegetables after grilling in julienne style
5. Place in bowl
6. Mix vegetables with ready cooked pasta
7. Add dressing and mix well
8. Garnish with large garlic flavored croutons
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Diets
Seven Day Fat Reduction Diet (Partial Sample) Click Here to Order FULL Program
Day One
Breakfast:
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Paleo Meal Replacement Shake |
Lunch:
- 2-3 oz. grilled chicken breast
- Large Salad with assorted greens and vegetables
- 2-3 tbs. Olive oil
- ½ wedge of lemon
Dinner:
- 4-6 oz. broiled wild salmon
- Large Salad with assorted greens and vegetables
- 2 tbs. Olive oil
- ½ wedge of lemon
- ½-1 cup steamed asparagus
Snacks:
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Paleo Meal Bars |
Drink:
Be sure to drink 2 liters spring water.
We prefer Trinity, Fiji, Panna, or Penta water.
Day Two
Breakfast:
- 1 cup plain yogurt
- ½ cup mixed berries
- 2 tbs. flax seed meal
- 1 cup green tea
Lunch:
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Paleo Meal Replacement Shake |
Dinner:
- 3-4 oz. baked turkey breast
- 1 cup spinach sauté with garlic and olive oil
- 2 cups green salad with vegetables of your choice
- Organic olive oil
- Large wedge of lemon
Snacks:
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Paleo Meal Bars |
Drink:
Be sure to drink 2 liters spring water.
We prefer Trinity, Fiji, Panna, or Penta water.
Day Three
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For Diabetes (Partial Sample) Click Here to Order FULL Program
MEAL PLAN SUGGESTIONS (Partial Sample) Click Here to Order FULL Program
Breakfast
½ cup cottage cheese ½ cup chopped almonds, ½ cup blueberries
8 oz plain yogurt ¼ almonds ¼ raspberries
½ slice ezikiel bread aside with two eggs (poached)
1-protein shake (2-scoops) along with berries of choice (designs only)
1-protein bar (Designs for health ) Click here to order
Lunch
3-oz beef burger served with lettuce and tomato and olive oil.
(No Ketchup)
2-oz grilled Salmon(wild if available) or broiled along side vegetables and fresh mesclun salad (olive oil dressing)
2-oz roasted turkey breast, steamed broccoli w/olive oil and ¼ brown rice.
2-oz sardines, 1-large green salad, 1-slice ezekial bread.
3-oz broiled Flounder w/olive oil and lemon, stir fried vegetable or sautéed spinach,broccoli rabe.
Chef salad with natural cold cuts (brand name Apple-Gate)\
Turkey breast sandwich on One slice of Millet bread lettuce, tomato.
Chicken breast over salad with ½ yam
2-scoop protein shake with berries (designs for health) click here to order show bottle
Dinner ( FISH SHOULD BE CONSUMED 3-4 TIMES A WEEK DEEP SEA OR WILD)
Baked salmon with vegetables and salad
Roasted Turkey with vegetables and ½ yam
Beverages
Herbal teas, seltzer water with lemon, green tea, chamomile tea
Cherry juice (prostate health)
An occasional red wine is ok.
Snacks
Handful of almonds,hazelnuts,pumpkin seeds, almond butter on half apple
Bars (designs) and Protein shakes (designs)
AVOID
Coffee, all sugar free items, Sugar, candy cake, honey, processed foods
All hydrogenated oils, no MSG, No Coloring,
Oils
Fine olive oil, Grape seed oil, butter,
Heart Healthy (Partial Sample) Click Here to Order FULL Program
Breakfast
- Organic oatmeal, milk, almond , or goat’s milk, 3 Tbsp. fresh ground flaxmeal
- Hot brown rice cereal w/cinnamon and freshly ground almonds, green tea
- Poached organic omega-3 eggs or three egg omelet, sweet potatoes w/rosemary, ½ cup black beans
Lunch and Dinner
- wild salmon, grilled onions, green salad with flax oil dressing
- Broiled red snapper, steamed broccoli, baked yams
- Broiled mackerel, steamed broccoli, green beans or other vegetable
- Gourmet salmon salad made with 1 can salmon, 2 tsp. sliced scallions, 1 tsp. sliced radishes, 2 tsp. Rice vinegar, 1 tsp. flax oil, 1 tsp. soy sauce, and ¼ tsp. minced
ginger root, all placed atop a green salad
Snacks
Roasted garlic or almond butter on rice cake or celery, protein shakes with freshly ground flaxseeds added, fresh green
Beverages
Avoid: Cigarette smoke (even 2nd hand), sugar, refined and processed foods, hydrogenated oils, safflower, sunflower, corn oils, soft drinks, alcohol, processed meats, being overweight. Do not consume large amounts of licorice as this can lower levels of magnesium and potassium.
Suggestions and goals
The basic idea of this eating program is to increase consumption of omega 3 fats, fiber, and whole natural foods. Eliminate sugar, refined or processed foods, and hydrogenated oils. Drink plenty of pure water.
Anti Aging (Partial Sample) Click Here to Order FULL Program
Day One
Breakfast:
|
Paleo Meal Replacement Shake
click here for more information . Order at Designs for Health |
Lunch:
- 2-3 oz. grilled chicken breast
- Large Salad with assorted greens and vegetables
- 2-3 tbs. Olive oil
- ½ wedge of lemon
Dinner:
- 4-6 oz. broiled wild salmon
- Large Salad with assorted greens and vegetables
- 2 tbs. Olive oil
- ½ wedge of lemon
- ½-1 cup steamed asparagus
Snacks:
|
Paleo Meal Bars
click here for more information. Order at Designs for Health |
Drink:
Be sure to drink 2 liters spring water.
We prefer Trinity, Fiji, Panna, or Penta water.
Day Two
Breakfast:
- 1 cup plain yogurt
- ½ cup mixed berries
- 2 tbs. flax seed meal
- 1 cup green tea
Lunch:
|
Paleo Meal Replacement Shake
click here for more information. Order at Designs for Health |
Dinner:
- 3-4 oz. baked turkey breast
- 1 cup spinach sauté with garlic and olive oil
- 2 cups green salad with vegetables of your choice
- Organic olive oil
- Large wedge of lemon
Snacks:
|
Paleo Meal Bars
click here for more information. Order at Designs for Health |
Drink:
Be sure to drink 2 liters spring water.
We prefer Trinity, Fiji, Panna, or Penta water.
Day Three
Breakfast:
|
Paleo Meal Replacement Shake
click here for more information. Order at Designs for Health |
Lunch:
- 4 oz. Broiled Halibut
- Salad: ½ sliced English cucumber, 1 sliced tomato and ½ sliced avocado. Drizzle with organic olive oil and fresh lemon. Sprinkle with Celtic sea salt to taste.
Dinner:
- 1 Breast of Chicken Roasted
- 2 Cups Swiss Chard sauté in garlic and olive oil
- Salad: ½ sliced English cucumber, 1 sliced tomato and ½ sliced avocado. Drizzle with organic olive oil and fresh lemon. Sprinkle with Celtic sea salt to taste.
Snacks:
- 3 inch wedge of cantaloupe
- ¼ cup raw walnuts
Drink:
Be sure to drink 2 liters spring water.
We prefer Trinity, Fiji, Panna, or Penta water.
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