kirsten’s simple & delicious recipes · kirsten’s simple & delicious recipes k it issue...

Kirsten’s Simple & Delicious

Recipes

For use in conjunction with

the All-Day Energy Break

Through Kit

issue No. 2

Natural Thyroid Healing

Serving Sizes

Preheat oven to 375 degrees

Wash haddock and pat dry.

In large skillet, heat oil over medium heat. Saute onion and garlic until tender. Add green pepper and reduce heat. Saute over low heat until peppers reach desired tenderness. Add tomato and basil, stirring up gently to combine all ingredients.

1/2 pound haddock1 tablespoon olive oil1 clove garlic, minced1/2 onion, finely chopped1 medium tomato, diced2 tablespoons chopped fresh basil2 teaspoons lemon juiceSalt and pepper to taste

Cajun Rice


Baked Haddock

1 cup vegetable or chicken broth1 1/2 teaspoons cajun seasoning1 cup brown rice2 cups kale, washed, stems removed, and torn into small pieces

In large pot, bring broth and cajun seasoning to a boil.

Stir in rice and kale and return to boil. Cover and reduce heat to low.

Cook approximately 30-40 minutes, or until all liquid is absorbed.

NOTE: You may also wish to brown some red or green pepper and onion in olive oil with some salt. This mixture can be added to above rice mixture when itʼs done cooking.

NOTE: If you do not have cajun seasoning, you may substitute with the following: " 1 1/2 - 2 teaspoons chili powder" 1/2 teaspoon thyme" 1/4 teaspoon paprika

! Natural Thyroid Healing

Serving SizesMix cocoa with a tiny amount of warm water, just enough to make it smooth. Add stevia to taste.

Add Chocolate Syrup to protein shakes, to top a yogurt parfait or even to fruit such as strawberries.

Cocoa powder (unsweetened)Warm waterStevia (to taste)!

Eggs To Go (scrambled eggs)


Chocolate Syrup

6 eggsSalt and pepper

In separate bowl, whisk eggs with a dash of salt and pepper. Melt a pat of butter in frying pan on medium heat, add eggs and scramble.

Divide into 3 servings, and refrigerate left over portions in air-tight container.

3 servings


Serving Sizes

Place smoked turkey, cheddar cheese and olives in bottom of jar. Next add lettuce. Top lettuce with carrot, celery, tomato and green peas. Next fold a paper towel about the size of the lid of the jar, and place on top of the vegetables. Put lid on jar, and flip jar over, so lid side is down. Store jars upside-down in refrigerator. As the water releases from the vegetables, it will be soaked into the paper towel.

To make dressing, add olive oil, fresh lemon juice, mustard, salt and pepper to a jar with a lid and shake vigorously to combine. Store dressing in separate jar until ready to use.

As you are ready to eat, open lid and remove paper towel. Pour contents of jar into bowl or onto plate. Add dressing.

Medium size mason jars, or other jar with wide mouth and lidPaper towelsLettuce, shreddedCarrot, chopped or shreddedCelery, choppedTomato, choppedGreen peasSmoked turkey slices, cut to bite-size piecesCheddar cheese, cubed or shreddedOlives, sliced

Dressing: olive oil + fresh lemon juice + mustard + stevia + salt and pepper (mix to taste)

Lemon Chiller


Jazzy Jarred Greens

1 package cream cheese, softened1 cup unsweetened yogurtStevia, to tasteFresh lemon zest, to taste (wash lemon first, then run lemon along grater to form zest)Fresh lemon juice, to tasteAlmonds, slivered or crushed

Mix softened cream cheese, yogurt, stevia, lemon zest and lemon juice. For creamier texture, use electric mixing bowl.

Top with almonds.

For added flavor, lightly toast the almonds first and add them as topping to the cream cheese mixture.

Refrigerate in air-tight container.


Serving Sizes

Combine mayonnaise, stevia, buttermilk or yogurt, apple cider vinegar, salt and lemon juice. Mix well.

Add cabbage and carrots

4 servings

4 cups cabbage, shredded 1/4 cup carrots, shredded Stevia to taste1/2 cup mayonnaise1/4 cup buttermilk or plain unsweetened yogurt4 teaspoons apple cider vinegar1 tablespoon lemon juiceSalt

Peanut Butter Balls


Mom’s Coleslaw

1 cup organic peanut butter, with no other ingredients added. 1/4 cup xylitol, or to taste1/4 teaspoon salt, or to taste1 egg1/4 teaspoon vanilla extract

Preheat oven to 350 degrees.

Whisk egg with vanilla extract. Combine all ingredients and drop by the spoonful onto a cookie sheet, forming 12 cookies. Bake 8-10 minutes. Cookies will be soft.

NOTE: If you suspect you may have a peanut sensitivity or allergy, substitute peanut butter with another type of nut butter, such as almond butter.


Serving SizesIn large saucepan, heat 1 tablespoon olive oil over medium heat. Add pork steaks and cook 5 minutes per side, or until done. Sprinkle pork lightly with salt, remove from pan and set aside. Add remaining olive oil to pan and heat. Add onion and garlic cook until onion is translucent. Add tomato and oregano. Stir in cream and cheese, until cheese melts. Spoon sauce over pork and serve.

2 servings

2 tablespoons olive oil2 pork loin steaks (4 oz each)1/2 medium onion1 clove garlic, finely chopped2 plum tomatoes, seeded and chopped1 tablespoon oregano1/2 cup heavy cream1/2 cup parmesan cheeseSalt to taste

Real Custard


Pork with Creamy Red Sauce

5 large eggs1 cup water, at room temperature1 cup heavy cream4 teaspoons stevia1 teaspoon vanilla extract1/4 teaspoon real saltCinnamon or nutmeg


Mix all ingredients except spices, until well blended and frothy. Pour into glass baking dish or individual oven-tempered bowls. Sprinkle with cinnamon or nutmeg. Bake for 40-50 minutes, or until set. Serve warm or chilled.

4 servings


Serving Sizes

In large skillet, heat the olive oil over medium heat. Add onion, stirring occasionally until translucent. Add chicken, 1 tablespoon soy sauce, garlic and ginger powder and stir until chicken is fully cooked and no longer pink, with juices running clear. Add spinach, mushrooms and water chest nuts. Stir and continue cooking until vegetables reach desired texture. Add soy sauce and stir well. Serve over brown rice.

2 servings

1 tablespoon olive oil1 large boneless skinless chicken breast, about 6 oz, cut into cubes2-3 dashes ginger powder (optional)1-2 dashes garlic powder (optional)1/2 medium onion, chopped2 cups green vegetables of your choice (fresh spinach, celery)1/2 cup thinly sliced carrots and/or red pepper2 oz fresh mushrooms, washed, sliced and stems removed

Sweet Berries


Simple Chicken Stir Fry

1 package frozen berries, thawed, with juiceStevia to taste

When thawing frozen berries, itʼs best to place them in a container with a lid while they are still frozen. If they thaw in the bag, the juices will become messy to work with and they may take on the taste of plastic.

Once the berries are thawed, add stevia to taste.

OPTIONS: May top berries with heavy cream for a dessert, use them in smoothies or place them on top of yogurt with some nuts for a parfait.


Serving Sizes


Wash and clean potatoes, leave the skin on. In large bowl stir together olive oil, chili powder and salt. Cut the potatoes into medium “french fries”. Try to cut evenly so they bake evenly. Toss the potatoes in the oil and spices until well coated.

Lightly oil a baking sheet and arrange the potatoes in a single layer.

Bake for 25-35 minutes, stirring occasionally, until the fries are golden and crisp. For a crispier finish, turn oven up to 500 degrees.

Experiment with different spices such as: chipotle powder, smoked paprika, chinese 5-spice, cajun or pumpkin pie spice.

4 servings

2 sweet potatoes1 tablespoon olive oilChili powder to tasteSalt to taste


Sweet Potato Fries

Serving Sizes


Alternative Meal and Snack Plans


Serving Sizes

Lay out a slice of ham. Cut a slice of cream cheese from block and roll it to fit the diameter of the ham slice. Lay the rolled cream cheese on a slice of ham, place a spear of asparagus next to it and roll it up. Slice in half. Sprinkle tops with paprika if desired.

Note: when using a thin asparagus spear, it is best to use 2 per roll.

1 lb. thin, sliced ham1 package cream cheese, cold1 can asparagusPaprika (optional)

Braised Lamb Chops


Asparagus Ham Roll-Ups

2 loin lamb chops1/2 cup onion, chopped1 tablespoon dried mustard4 tablespoons parmesan cheese (shredded or grated)3 tablespoons plain unsweetened yogurt1 teaspoon soy sauce (gluten free is preferred)1 teaspoon apple cider vinegar1 teaspoon crushed mint leaves (optional)


Place chops on roasting rack in pan.

Mix remaining ingredients and spread evenly over chops.

Bake approximately 40 minutes, or until lamb reaches desired doneness.

2 servings


Serving Sizes

In small bowl, combine cheeses.

In separate bowl, beat eggs and add seasoning.

Heat olive oil in small skillet over medium heat. Add eggs. LIft edges of egg mixture as it cooks to allow uncooked egg mixture to move to bottom of pan. When the center is almost set, add cheese mixture with some salt and pepper. Fold the eggs in half using a spatula.

1 serving

2 tablespoons ricotta cheese1 tablespoon shredded parmesan cheese2 eggs, beatenCouple dashes of cajun seasoning (or other seasoning mixture you enjoy)Salt and pepper to taste

Chocolate Milk


Cheesy Cajun Eggs

8 oz unsweetened almond milk1/2 teaspoon vanillaStevia to taste1/2 tablespoon unsweetened cocoa powder (add more to taste)1 tablespoon warm water

Place water and cocoa powder in jar with a lid and shake to dissolve cocoa. Add milk, vanilla and stevia to taste. Shake well.

Note: If making hot cocoa you can place water and cocoa in a small sauce pan on medium heat. Stir until cocoa is dissolved. Add milk, vanilla and stevia to taste. Heat to desired temperature and serve.


Serving SizesChop avocado and place in small bowl. Prepare one of the following ways:

• For creamy guacamole: mash avocado with backside of fork. Add remaining ingredients and mix well.

• For smooth guacamole: process all ingredients in blender or food processor.

2 servings

1/2 ripe avocado, peeled, pitted, and chopped4 tablespoons sour cream1 tablespoon chopped green chillies or salsa of your choiceJuice of 1/2 lemon or splash of apple cider vinegar Salt to taste

Easy Beef Stir Fry


Creamy Guacamole

In small bowl, combine broth, soy sauce and cornstarch. Set aside.

In large skillet or wok, heat oil over medium high heat. Add beef and brown on both sides. Remove beef from pan and set aside. Add onion and broccoli, stirring occasionally, until onion is translucent and broccoli is tender. Add beef, broth mixture and water chestnuts to skillet. Stir well and continue cooking over medium heat, stirring constantly until liquids thicken and in ingredients are heated through.

2 servings

1/2 cup chicken broth1 1/2 tablespoons soy sauce (gluten free preferred)1/2 teaspoon cornstarch2 tablespoons olive oil1/2 lb. round steak, cut into thin slabs at the meat counter1/2 cup onion, diced2 cups broccoli florets1 can water chestnuts, sliced, drained


Serving Sizes

Marinated Shrimp


Easy Cheesy Feta Omelet

1 pound uncooked shrimp, peeled and deveined 2 7-oz jars marinated artichoke hearts, reserving 1/3 cup marinade2 large garlic cloves, coarsely chopped1/2 cup olive oil, divided into two separate 1/4 cups2 tablespoons chopped fresh basil4 to 5 pats of butter Salt and pepper to taste

Preheat oven to 400 degrees

In large bowl, combine shrimp, artichoke hearts and liquid, garlic, 1/4 cup of olive oil, 1 tablespoon basil and salt and pepper. Mix well. Cover and marinate for at least 20 minutes, stirring several times. Can marinate as long as overnight, make sure to stir.

Remove shrimp from marinade and place in glass baking dish. Pour remaining olive oil and reserved artichoke marinade over shrimp. Add pats of butter. Cover tightly and bake 15 to 17 minutes, or until shrimp are pink and cooked.

Sprinkle with remaining basil and serve

4 servings

1/2 teaspoon olive oil1/2 cup torn fresh spinach leaves1 egg, beaten1 tablespoon crumbled feta1/2 medium tomato, diced3 kalamata olives, choppedSalt and pepper to taste

In small skillet, heal oil over medium heat.

In small bowl, mix spinach leaves with beaten egg and dash of salt. Pour egg mixture in pan and cook 2 to 3 minutes, or just until egg starts to set. Reduce heat to low, crumble cheese over egg, and cook approximately 2 minutes. Top with tomato and olives. Gently fold omelet in half using spatula.

Add salt and pepper to taste

2 servings


Serving SizesIn medium bowl, mix all ingredients together. Refrigerate for one hour.

If desired, top each serving with blueberries, strawberries or raspberries.

2 servings

Parmesan Asparagus


Orange Cream Dream

1/2 lb thin asparagus spears2 teaspoons olive oil3 tablespoons parmesan cheese (shaved or grated)2 tablespoons balsamic vinegarSalt and pepper to taste


On baking sheet, toss asparagus with olive oil, then arrange in single layer. Sprinkle with cheese then season with black pepper. Bake 10-13 minutes, or until cheese is melted and asparagus is tender-crisp. Sprinkle with balsamic vinegar and salt to taste.

2 servings

1 cup ricotta cheese1/2 teaspoon grated orange zest1 teaspoon freshly squeezed orange juice1/2 teaspoon vanilla extractStevia to taste1 to 2 dashes cinnamon (optional)


Serving SizesIn large bowl, mix all ingredients (except olive oil), then divide into 6 portions.

In large skillet, heat olive oil over medium heat. Fry patties on each side to desired texture.

6 servings

Snappy Pesto


Salmon Patties

2 large cloves garlic3 1/2 cups fresh basil leaves, packed1/2 cup olive oil, divided into 2 separate 1/4 cups1/2 cup pine nuts or pecans1/4 cup water1 to 2 dashes onion powderSalt to taste3/4 cup grated parmesan cheese

Using a food processor, mince garlic, then add basil, 1/4 cup olive oil, pecans, water, onion powder and salt. Puree until smooth, taking care to scrape down sides to ensure smooth mixture. Poor into bowl, then stir in cheese and remaining olive oil.

Note: Keeps well in covered container in refrigerator. For added flavor retention, place a piece of plastic wrap directly on top of the pesto, then cover.

1 can (16 oz) salmon, flaked1 small onion, diced2 tablespoons minced fresh parsley (optional)1 tablespoon lemon juice1 teaspoon marjoram2 large eggs, well beaten2 tablespoons olive oil, for skilletSalt and pepper to taste


Serving SizesSteam or bake cauliflower until tender. Add cauliflower, butter and milk to food processor and puree. While mixture is still hot, stir in cheese. Add salt and pepper to taste.

4 servings

Ten Minute Turkey


South Beach Mashed Potatoes

2 turkey breasts (3-4 oz each)1 tablespoon lemon juice1 tablespoon olive oil1 clove garlic, minced1/4 teaspoon dried oreganoSalt and pepper to taste

Preheat broiler:

Place turkey breasts in shallow pan.

Combine remaining ingredients and mix well. Pour mixture over turkey and marinate in refrigerator for 15-30 minutes. Broil turkey sliced for 4-6 minutes, or until turkey is cooked and fork-tender.

2 servings

(adapted from the South Beach Diet)

4 cups cauliflower florets2 tablespoons butter1 fluid oz milk1/2 cup shredded cheddar cheeseSalt and pepper to taste


Serving SizesIn large bowl, combine all ingredients (except lettuce). Mix well. Spoon mixture into whole leafs of lettuce to form boats.

2 servings

Zesty Chicken Tenders


Turkey Waldorf Boats

1 tablespoon olive oil1 boneless skinless chicken breast, cubedJuice from 1 lemon1 teaspoon lemon zest1/2 onion, chopped2 cloves garlic, minced2 plum tomatoes, chopped2 tablespoons fresh basil1/4 teaspoon oreganoSalt and pepper to taste

In large saucepan, heat oil over medium heat and add chicken. Brown on all sides. Drizzle lemon juice over chicken and cook for 2 more minutes. Add onion and garlic, stirring until tender. Add tomatoes, basil and oregano. Reduce heat and cook for 6-8 more minutes, or until tomatoes are heated through.

Season with salt and pepper.

1 serving

1 cup cooked turkey breast, cubed2 celery ribs, thinly sliced1/2 cup chopped apple1/2 cup seedless grapes (optional)1/4 cup walnuts1/4 cup plain unsweetened yogurt or mayonnaiseWhole leafs of lettuce

Serving Sizes


Vegetarian Dinner Options


Serving Sizes

In large pan, heat olive oil over medium heat. Saute garlic until lightly browned, add quinoa and vegetable broth. Mix well. Add cumin, salt, pepper and cayenne. Mix well. Bring mixture to a boil. Cover, reduce heat to low, and simmer 15 minutes. Stir in corn and onions. Continue to cook approximately 10 minutes, or until vegetables have softened. Mix in beans, stirring well, and cook another 2-3 minutes. Remove from heat and add cilantro. Garnish with scallions.

Black Bean Veggie Burgers


Black Bean Quinoa Salad

1 (16 ounce) can black beans, drained and rinsed1/2 green bell pepper, cut into 2 inch pieces1/2 onion, cut into wedges3 cloves garlic, peeled1 egg1 tablespoon chili powder1 tablespoon cumin1 teaspoon Thai chili sauce or hot sauce1/2 cooked brown riceGluten free flour, optional

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.

In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

Stir the egg mixture into the mashed beans. Mix in brown rice until the mixture holds together. If necessary, add some gluten free flour for consistency. Divide mixture into four patties.

If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

1 teaspoon olive oil1 clove garlic, chopped1/3 cup uncooked quinoa1/3 cup vegetable broth1 teaspoon ground cuminCayenne pepper (optional)1/2 cup corn kernels1/2 medium onion, finely chopped1 cup canned black beans, rinsed and drained1/2 cup cilantro, chopped6 scallions, chopped, using white part plus 1 inch of green partSalt and pepper, to taste

Dressing (optional): 2 tablespoons fresh limeor lemon juice + 2 tablespoons olive oil +1/2 teaspoon salt, or to taste +Cumin, to taste


Serving Sizes

In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu and cashews, cook until golden brown.


Crunchy Tofu Stir Fry

1 tablespoon vegetable oil1/2 medium onion, sliced2 cloves garlic, finely chopped1 tablespoon fresh ginger root, finely chopped1 (16 ounce) package firm tofu, drained and cut into cubes2 tablespoons cashews 1/2 cup water4 tablespoons rice wine vinegar1/2 teaspoon stevia, or to taste2 tablespoons soy sauce2 teaspoons cornstarch dissolved in2 tablespoons water 1 carrot, peeled and sliced1 green bell pepper, seeded and cut into strips1 cup baby corn, drained and cut into pieces1 small head bok choy, chopped2 cups fresh mushrooms, chopped1 1/4 cups bean sprouts1 cup bamboo shoots, drained and chopped1/2 teaspoon crushed red pepper

Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.

In a small saucepan, combine water, rice wine vinegar, stevia, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.

serves 4


Serving Sizes

Preheat oven to 400F

Melt butter and oil in small skillet. Sauté onion and garlic over medium heat until onion is translucent. Add parsley and sun-dried tomato and stir for 2 more minutes.

Beat eggs, cream, half and half, pesto, garlic powder, salt and pepper together with whisk. Add vegetable mixture, fontina/asiago/provolone and mozzarella to egg mixture.

Lightly oil pan. Bake for about 35-40 minutes until quiche is puffy and golden and center does not seem liquid when moved. Allow to cool at least 10-15 minutes before cutting.

Lemon Garlic Tempeh


Italian Quiche

1 block Tempeh (poached optional), cut into bite size cubes Juice of 1 lemon 2-4 cloves garlic, chopped 1/3 cup olive oil 1/2 teaspoon dried basil Salt and pepper to taste

Slice tempeh into thin slices. Whisk lemon, oil, garlic, basil, salt and pepper. Marinate Tempeh for about 10 minutes. Brown tempeh in a hot skillet for about 5 minutes on each side, adding the marinade until all is gone. The garlic should be browned too.

NOTE: If tempeh is hard on your stomach or you want it to be softer, poach the tempeh in water or veggie broth for about 20 minutes and then drain.

Serves: 2

1 teaspoon butter1 teaspoon olive oil¼ cup onion, minced½ cup Fontina, Asiago or aged Provolone cheese, grated1 ½ cup Mozzarella cheese, grated1 box broccoli florets, drained and chopped coarsely2 tablespoons sun dried tomato, chopped (you can also use oil packed or dried. If using dried, reconstitute by pouring boiling water over and leaving to soak 10 minutes before chopping)1 tablespoon Italian parsley, chopped1 cup heavy cream1½ cup Half and Half 4 large eggs - beatenDash of garlic powder1 teaspoon salt⅛ teaspoon fresh ground pepper1 tablespoon basil pesto


Serving SizesPreheat oven to 300 degrees.

Mix all ingredients except cheese in baking dish. Cover and bake for 75 minutes. Remove cover and sprinkle with cheese. Bake another 15 minutes, or until cheese is melted.

2 servings

1 cup vegetable broth (gluten free preferably)1/4 cup dried lentils1/4 cup uncooked brown rice1 clove garlic, minced1/2 cup onion, chopped1 teaspoon oregano1 teaspoon dried basil1/2 cup grated parmesan cheese

Mediterranean Tofu & QuinoaLentil Casserole

1 block firm tofu1/2 red onion, chopped2 tablespoons extra virgin olive oil1 tablespoon white wine vinegar1 tablespoon whole grain mustard1/2 teaspoon stevia, or to taste2 teaspoons dill, finely choppedSalt and pepper

Preheat the oven to 400 degrees.

Drain, rinse and press the tofu. Slice into four rectangular sized pieces and place in a baking dish.

Finely slice the red onion. Put all the marinade ingredients into a bowl and mix. Add the red onion and thoroughly coat.

Pour the marinade over the tofu ensuring it is completely covered. Bake in oven for 45 minutes or until dry and the onions are completely soft and caramelizing.

!Natural Thyroid Healing


Serving SizesCover the 1 cup of quinoa with 2 cups of water. Cover, bring to a boil and then reduce to a simmer. Cook until all the water has absorbed – about 10 minutes. Take off of the heat and leave to cool.

In large bowl add cucumber, celery, capers, garlic, dill, lemon juice and zest.

Heat a skillet/frying pan and lightly toast the pine nuts – a few minutes, give them a frequent shake and keep an eye on them. Transfer to a bowl and set aside.

Transfer the quinoa into a large bowl with the vegetable mixture. Toss all the ingredients together including the olive oil and seasoning (a good grinding of salt and pepper). Taste, season further is necessary and serve warm alongside the tofu. Steamed broccoli may be a nice side to add.

Tempeh & Veggie Stir Fry


Quinoa Salad

1 tablespoon olive oil1 cup tempeh cubed1/4 cup celery, chopped1/4 cup radish, chopped1/4 cup zucchini, chopped1 tablespoon chives, diced1/3 cup water.Soy sauce or liquid aminoʼs to taste

Heat oil, add all vegetables and tempeh, and stir.

Add 1/3 cup water and keep stirring. Cook on high heatapproximately 4 minutes stirring all the time. If it starts toburn, add a little more water. Turn out and serve.

1 serving

1 cup quinoa2-3 tablespoons extra virgin olive oil2 tablespoons capers, mincedZest of 1 lemonJuice of 1 lemon1-2 garlic cloves, crushed1/4 pine nuts1/3 large cucumber, seeds removed, chopped1 celery stick, chopped finely3 tablespoons dill, chopped finelySalt and pepper

kirsten’s simple & delicious recipes · kirsten’s simple & delicious recipes k it issue...

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