riptide nutrition™ eat slow, lose fast cookbook

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The Eat Slow, Lose Fast Cook Book

Ninety Easy, Nutrition-Packed, Delicious Recipes to Support Your Slow Carb Eating and Attainment of Your Ideal Weight

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The Eat Slow, Lose Fast Cook Book Copyright © 2011 Legal Disclaimer The author and the publisher disclaim any liability, loss, or risk, personal or otherwise, that is incurred as a direct or indirect consequence of the use and application of any of the contents of this book. This book is not associated with Tim Ferriss or The Slow Carb Diet, although each recipe was inspired by Slow Carb eating and is designed by culinary experts to be compatible with the instructions in the book, The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman Copyright You are prohibited from transmitting copies of this file to anyone without written permission, in case you received or purchased it. The use of this file is limited to personal, single-user use. Giving away copies to people who haven’t paid for them is illegal under international copyright laws and will subject you to potential legal action. All Rights Reserved.

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Table of Contents

Breakfast………………………………………………………………………………….……….6 1 Vegetable Omelette…………………………………………………………………………………………..6 Italian Omelette………………………………………………………………………………………….7 Guacamole Omelette………………………………………………………………………………….7 2 Mexican Bean and Egg Breakfast……………………………………………………………………….9 Indian Bean and Egg Breakfast………………………………………………………………….10 Jamaican Bean and Egg Breakfast…………………………………………………………….10 3 Mushroom Eggs……………………………………………………………………………………………….11 Asparagus Egg…………………………………………………………………………………………..12 Spinach Egg………………………………………………………………………………………………12 4 Scrambled Eggs with Smoked Salmon and Chives……………………………………………14 Scrambled Eggs with Smoked Salmon and Avocado………………………………….15 Scrambled Eggs with Smoked Salmon and Leeks………………………………………15 5 Breakfast Mushroom Patties……………………………………………………………………………16 Breakfast Chicken Patties………………………………………………………………………….17 Breakfast Eggplant Patties………………………………………………………………………..17 6 Vegetable Pie…………………………………………………………………………………………………..19 Corn and Chard Pie…………………………………………………………………………………..20 Curried Pumpkin Pie…………………………………………………………………………………21 7 Sausage and Sweet Potato Casserole………………………………………………………….……22 Chicken and Acorn Squash Casserole………………………………………………….…….23 Chorizo and Carrot Casserole……………………………………………………………….…..23 8 Buckwheat Almond Pancakes………………………………………………………………………….25 Buckwheat Corn Pancakes…………………………………………………………………….….26 Buckwheat Pumpkin Pancakes…………………………………………………………………………...26 9 Poached Eggs with Salsa………………………………………………………………………………….28 Poached Eggs with Pesto………………………………………………………………………….28 Poached Eggs with Green Chili Chutney……………………………………………………29 10 Tomato Egg Cups…………………………………………………………………………………………..30 Mexican Tomato Egg Cups………………………………………………………………………..31 Curried Tomato Egg Cups………………………………………………………………………….31

Lunch………………………………………………………………………………………..…….32 1 White Bean and Tuna Salad………………………………………………………………………..……32


Split Pea and Tuna Salad……………………………………………………………………….….33 Green Pea and Tuna Salad………………………………………………………………………..33 2 French Bean Casserole…………………………………………………………………………………….35 Moroccan Bean Casserole…………………………………………………………………………36 Italian Lentil Casserole………………………………………………………………………….….36 3 Portobello Burgers…………………………………………………………………………………………..38 Sweet Potato Burgers…………………………………………………………………………….…38 Leek Burgers…………………………………………………………………………………………….39 4 Italian Lentil Confetti Salad………………………………………………………………………………40 French Lentil Confetti Salad ……………………………………………………………………..41 Lime Lentil Confetti Salad…………………………………………………………………………41 5 Mexican Bean Soup…………………………………………………………………………………………42 Tomato Bean Soup……………………………………………………………………………………42 Thai Bean Soup…………………………………………………………………………………………43 6 Chicken Vegetable Soup………………………………………………………………………………….44

Chicken Cabbage Soup……………………………………………………………………………..45 Chicken Sweet Potato Soup………………………………………………………………………45 7 Refried Bean Dish…………………………………………………………………………………………….46 Refried Lima Bean Dish…………………………………………………………………………….47 Refried Cranberry Bean Dish…………………………………………………………………….47 8 Steamed Haddock and Asparagus……………………………………………………………………48 Steamed Swordfish and Spinach………………………………………………………………49 Steamed Trout with Fiddleheads……………………………………………………….……..49 9 Beef Chili…………………………………………………………………………………………………………50 Pork Chili…………………………………………………………………………………………….……51 Turkey Chili………………………………………………………………………………………………51 10 Squash Soup………………………………………………………………………………………………….52 Curry Squash Soup……………………………………………………………………………………53 Lemony Pumpkin Soup……………………………………………………………………………..53


Dinner…………………………………………………………………………………………….54

1 Cajun Chicken………………………………………………………………………………………………….54

Indian Chicken………………………………………………………………………………………….55

Garden Chicken………………………………………………………………………………………..55

2 Tomato Beef Stir-Fry………………………………………………………………………………………..56

Tomato Pork Stir-Fry…………………………………………………………………………………57

Tofu Stir-Fry……………………………………………………………………………………………..57

3 Meat Loaf………………………………………………………………………………………………………..59

Southwest Meat Loaf……………………………………………………………………………….60

Thai Meat Loaf………………………………………………………………………………………….60

4 Pork Kebabs…………………………………………………………………………………………………….61

Turkey Kebabs………………………………………………………………………………………….62

Lamb Kebabs…………………………………………………………………………………………….63

5 Beef and Black Bean Wraps……………………………………………………………………………..64

Chicken and White Bean Wraps……………………………………………………………….65

Lentil and Ham Wraps………………………………………………………………………………65

6 Baked Scallops with Spinach……………………………………………………………………………66

Spicy Baked Scallops…………………………………………………………………………………67

Baked Scallops with Radish……………………………………………………………………….67

7 Pepper Turkey Stir-Fry……………………………………………………………………………………..68

Bamboo Turkey Stir-Fry…………………………………………………………………………….69

Shrimp Stir-Fry………………………………………………………………………………………….69

8 Steak with Salsa………………………………………………………………………………………………70

Coconut Curry Steak…………………………………………………………………………………71

Pesto Steak……………………………………………………………………………………………….71

9 Pot Roast…………………………………………………………………………………………………………72

Asian Pot Roast…………………………………………………………………………………………73

Mustardy Pot Roast………………………………………………………………………………….74

10 Baked Pecan Salmon……………………………………………………………………………………..75

Baked Almond Maple Salmon…………………………………………………………………..76

Baked Pine Nut Salmon…………………………………………………………………………….76


Breakfast

Breakfast 1: Vegetable Omelette

Ingredients

1/2 cup (120 ml) minced onion 1/2 cup (120 ml) minced green bell pepper ½ cup (120 mL) finely chopped zucchini 2 tablespoons (30 mL) olive oil, divided Salt and pepper to taste 3 large eggs 1/2 teaspoon (2.5 mL) fresh dill

Directions In a large skillet, cook the onion, bell pepper, and zucchini with salt and pepper to taste in half the olive oil over medium heat, stirring often, until the bell pepper is tender (about 3 minutes). In a mixing bowl, beat the eggs. Add the bell pepper mixture and beat or whisk until well combined.


Heat a skillet over medium heat. Add remaining olive oil to the pan and quickly pour in the egg mixture, distributing the bell pepper evenly. Cover the skillet and cook (without stirring) for about 6 minutes, or until the omelette is set and bottom is nicely brown. Sprinkle dill on top and serve.

Variation 1: Italian Omelette Ingredients

1/4 cup (60 ml) minced sundried tomato 1/2 cup (120 ml) minced red bell pepper ¼ cup (60 mL) diced lean ham 2 tablespoons (30 mL) olive oil, divided Salt and pepper to taste 3 large eggs 1/2 teaspoon (2.5 mL) minced fresh parsley

Directions In a large skillet, cook the bell pepper with salt and pepper to taste in half the olive oil over medium heat, stirring often, until it is tender (about 3 minutes). In a mixing bowl, beat the eggs. Add the bell peppers and beat or whisk until well combined. Heat a skillet over medium heat. Add remaining olive oil to the pan and quickly pour in the egg mixture. Add the sundried tomatoes and ham, distributing them evenly. Cover the skillet and cook (without stirring) for about 6 minutes, or until the omelette is set and bottom is nicely brown. Sprinkle parsley on top and serve.

Variation 2: Guacamole Omelette Ingredients

1/4 cup (60 ml) minced onion 1/4 cup (60 ml) fresh avocado 1/4 cup (60 mL) tomato paste 1 tablespoon (15 mL) minced pickled jalapeño 2 tablespoons (30 mL) olive oil, divided Salt and pepper to taste 3 large eggs


1/2 teaspoon (2.5 mL) minced fresh cilantro

Directions In a large skillet, cook the onion in half the olive oil over medium heat, stirring often, until it is tender (about 3 minutes). In a mixing bowl, beat the eggs. Add the onion mixture, avocado, and tomato paste and beat until well combined. Heat a skillet over medium heat. Add remaining olive oil to the pan and quickly pour in the egg mixture, distributing the onions evenly. Cover the skillet and cook (without stirring) for about 6 minutes, or until the omelette is set and bottom is nicely brown. Sprinkle cilantro on top and serve.


Breakfast 2: Mexican Bean and Egg Breakfast

Ingredients

3 eggs

1 teaspoon (5 mL) olive oil

1 cup (240 mL) cooked black beans (canned is fine)

1 teaspoon (5 mL) cumin

1/2 teaspoon (2.5 mL) dried oregano

¼ teaspoon (1.25 mL) chili powder

Salt and pepper to taste

2 tablespoons (30 mL) salsa

2 tablespoons (30 mL) guacamole

Directions Beat eggs in a mixing bowl. Set aside. Heat a frying pan on medium heat. Warm oil in pan, then add eggs and cook until set, stirring frequently. In a separate pan, combine beans, cumin, oregano, chili powder, salt, and pepper. Cook until heated through. Top eggs with salsa and avocado and serve with beans.


Variation 1: Indian Bean and Egg Breakfast

Ingredients

3 eggs

2 teaspoons (10 mL) olive oil, divided

1 cup (240 mL) cooked kidney beans (canned is fine)

1 teaspoon (5 mL) curry powder

1/2 teaspoon (2.5 mL) dried onion


Directions Beat eggs in a mixing bowl. Set aside. Heat a frying pan on medium heat. Warm half the oil in pan, then add eggs and cook until set, stirring frequently. In a separate pan, combine the other half of the oil, beans, curry powder, dried onion, salt, and pepper. Cook until heated through. Serve with eggs.

Variation 2: Jamaican Bean and Egg Breakfast

Ingredients

3 eggs

1 teaspoon (5 mL) olive oil

1 cup (240 mL) canned black beans, drained

1 teaspoon (5 mL) jerk spice paste or powder

1/2 teaspoon (2.5 mL) dried minced chili pepper (optional)

2 tablespoons (30 mL) ketchup


Directions

Beat eggs in a mixing bowl. Set aside. Heat a frying pan on medium heat. Warm oil in pan, then add eggs and cook until set, stirring frequently. In a separate pan, combine beans, jerk spice, chili pepper (if using), ketchup, salt, and pepper. Cook until heated through. Serve beans with eggs.


Breakfast 3: Mushroom Eggs

Ingredients

½ cup (120 mL) diced oyster mushrooms

½ small onion, diced

1 clove garlic, minced

1 egg

1 tablespoon (15 mL) water

salt and pepper

1/2 tablespoon (7.5 mL) olive oil

Directions

Heat oil in a frying pan over medium-low heat and sauté onion, mushrooms, and garlic until

done.

Mix egg with water and add to frying pan. Season with salt and pepper to taste.

Reduce heat to low and cover frying pan with a lid. Once egg is set, (7-9 minutes), serve.

Serves 1


Variation 1: Asparagus Eggs

Ingredients

½ cup (120 mL) diced asparagus


1 strip bacon, cooked and crumbled

1 egg


salt and pepper


Directions

Heat oil in a frying pan over medium-low heat and sauté asparagus and onion until done.

Mix egg with water and add to frying pan. Season with salt and pepper to taste.


Variation 2: Spinach Eggs

Ingredients

½ cup (120 mL) baby spinach


2 tablespoons crushed walnuts

1 egg


salt and pepper


Directions

Heat oil in a frying pan over medium-low heat and sauté onion until done.


Mix egg, spinach, and walnuts with water and add to frying pan. Season with salt and pepper

to taste.


Serves 1


Breakfast 4: Scrambled Eggs with Smoked Salmon and Chives

Ingredients

2 eggs 1 tablespoon (15 mL) minced fresh chives 1 tablespoon (15 mL) olive oil 2 tablespoons (30 mL) minced onion 2 ounces thinly sliced smoked salmon, cut into strips Salt and pepper to taste

Directions

Beat eggs and chives in bowl to blend. Warm olive oil in a large skillet over medium heat. Add onion and sauté until golden, about 10 minutes. Add egg mixture.

Cook until almost set, stirring occasionally, about 5 minutes. Mix in salmon. Cook until eggs are cooked through but still moist, about 1 minute longer. Season with salt and pepper and serve.


Variation 1: Scrambled Eggs with Smoked Salmon and Avocado Ingredients

2 eggs 2 tablespoons (30 mL) fresh avocado 1 tablespoon (15 mL) olive oil ¼ cup (60 mL) diced orange bell pepper 2 ounces thinly sliced smoked salmon, cut into strips Salt and pepper to taste

Directions

Beat eggs and avocado in bowl to blend. Warm olive oil in a large skillet over medium heat. Add bell pepper and sauté until golden, about 10 minutes. Add egg mixture.


Variation 2: Scrambled Eggs with Smoked Salmon and Leeks Ingredients

2 eggs 1 tablespoon (15 mL) minced fresh dill 1 tablespoon (15 mL) olive oil ¼ cup (60 mL) diced leeks 2 ounces thinly sliced smoked salmon, cut into strips Salt and pepper to taste

Directions

Beat eggs and dill in bowl to blend. Warm olive oil in a large skillet over medium heat. Add leeks and sauté until golden, about 10 minutes. Add egg mixture.



Breakfast 5: Breakfast Mushroom Patties

Ingredients

1 tablespoons (15 mL) olive oil 2 tablespoons (30 mL) spelt flour 2 teaspoons (10 mL) soy sauce ¾ cup (180 mL) vegetable stock 2 tablespoons(30 mL) minced onion 1/2 teaspoon (7.5 mL) dried thyme 1 cup (240 mL) finely chopped almonds 1 cup (240 mL) cooked brown rice 1 cup (240 mL) minced button mushrooms

Directions

Warm a large sauté pan on medium-low heat. Add the oil, flour, and soy sauce and whisk together in the pan. Add stock and whisk. Cook for another 3 minutes.

Remove from heat and add onion, thyme, almonds rice, and mushrooms. Stir well to combine and transfer to a mixing bowl. Let rest for 10 minutes, then refrigerate until cool enough to handle, about 20 minutes.

Preheat oven to 350°F/177°C. Remove the mixture from refrigerator and form patties of 1/4 cup of mixture each. Bake for 20 minutes and serve.


Variation 1: Breakfast Chicken Patties Ingredients

1 tablespoons (15 mL) olive oil 2 tablespoons (30 mL) spelt flour 2 teaspoons (10 mL) soy sauce ¾ cup (180 mL) chicken stock 2 tablespoons(30 mL) minced onion 1/2 teaspoon (7.5 mL) dried parsley 1 cup (240 mL) finely chopped pecans 1 cup (240 mL) cooked brown rice 1 cup (240 mL) minced cooked chicken

Directions


Remove from heat and add onion, parsley, pecans, rice, and chicken. Stir well to combine and transfer to a mixing bowl. Let rest for 10 minutes, then refrigerate until cool enough to handle, about 20 minutes.


Variation 2: Breakfast Eggplant Patties Ingredients

1 tablespoons (15 mL) olive oil 2 tablespoons (30 mL) spelt flour 2 teaspoons (10 mL) soy sauce ¾ cup (180 mL) vegetable stock 2 tablespoons(30 mL) minced garlic 1/2 teaspoon (7.5 mL) dried thyme 1 cup (240 mL) finely chopped pecans 1 cup (240 mL) cooked brown rice 1 cup (240 mL) diced eggplant


Directions


Remove from heat and add garlic, thyme, pecans, rice, and eggplant. Stir well to combine and transfer to a mixing bowl. Let rest for 10 minutes, then refrigerate until cool enough to handle, about 20 minutes.



Breakfast 6: Vegetable Pie

Ingredients

2 cups (480 mL) spelt flour 3/4 teaspoon salt, divided 1/3 cup (80 mL) olive oil 2 tablespoons (30 mL) water 1/2 cup (120 mL) minced onion 1/2 cup (120 mL) finely shredded red cabbage 1/2 cup (120 mL) chopped green beans 8 cups (16 ounces) fresh baby spinach, washed, dried, and lightly packed 1 clove garlic, minced 1/2 teaspoon (2.5 mL) dried basil 1/2 teaspoon (2.5 mL) dried thyme 1 teaspoon (5 mL) paprika 1/4 teaspoon (1.5 mL) cayenne pepper 1 large tomato, thinly sliced Pepper to taste

Directions

Preheat oven to 375°F/190°C.

To prepare the crust, sift the flour and half the salt into a mixing bowl. Slowly pour in oil and water while stirring to form a dough. Roll dough with a rolling pin or large jar until it is large enough to press into a pie plate. Insert into pie plate, then prick bottom all over with a fork.


Heat a medium skillet over medium heat and add the remaining 1 tablespoon of oil and the onion. Sauté for 2 minutes, add the cabbage and green beans and sauté an additional 5 minutes. Add the spinach and sauté until wilted.

Add the garlic, the remaining salt, marjoram, basil, thyme, paprika, and cayenne. Stir well to combine, and sauté for 1 minute. Pour the mixture into the prepared crust.

Bake for 35 minutes. Remove pie from the oven and garnish with tomato slices and pepper to taste.

Variation 1: Corn and Chard Pie

Ingredients

2 cups (480 mL) spelt flour 3/4 teaspoon salt, divided 1/3 cup (80 mL) olive oil 2 tablespoons (30 mL) water 1/2 cup (120 mL) minced onion 1 cup (240 mL) fresh corn 8 cups (16 ounces) fresh chard, washed, dried, and lightly packed 1 clove garlic, minced 1/2 teaspoon (2.5 mL) dried parsley 1/2 teaspoon (2.5 mL) dried oregano 1 teaspoon (5 mL) paprika 1/4 teaspoon (1.5 mL) cayenne pepper 1 large tomato, thinly sliced Pepper to taste

Directions



Heat a medium skillet over medium heat and add the remaining 1 tablespoon of oil and the onion. Sauté for 2 minutes, add the corn and sauté an additional 5 minutes. Add the chard and sauté until wilted.

Add the garlic, the remaining salt, parsley, oregano, paprika, and cayenne. Stir well to combine, and sauté for 1 minute. Pour the mixture into the prepared crust.


Bake for 35 minutes. Remove pie from the oven and garnish with tomato slices and pepper to taste.

Variation 2: Curried Pumpkin Pie

Ingredients

2 cups (480 mL) spelt flour 3/4 teaspoon salt, divided 1/3 cup (80 mL) olive oil 2 tablespoons (30 mL) water 1/2 cup (120 mL) minced onion 4 cups (960 mL) cooked pumpkin (canned is fine) 1 clove garlic, minced 1/2 teaspoon (2.5 mL) dried basil 1 teaspoon (5 mL) curry powder

Directions



Heat a medium skillet over medium heat and add the remaining 1 tablespoon of oil and the onion. Sauté for 5 minutes.

Add the pumpkin, garlic, the remaining salt, basil, and curry powder. Stir well to combine, and sauté for 1 minute. Pour the mixture into the prepared crust.

Bake for 35 minutes. Remove pie from the oven and serve.


Breakfast 7: Sausage and Sweet Potato Casserole

Ingredients

1 pound (453 g) light turkey sausage 2 tablespoons (30 mL) whole wheat flour 1 1/2 cups (700 mL) vegetable or chicken broth 2 large sweet potatoes, peeled and thinly sliced 4 green onions, finely chopped 2 large carrots, peeled and grated

Directions

Preheat oven to 350°F/177°C. Oil a large baking dish. Cook sausage in heavy large skillet over medium-high heat until brown, breaking into small pieces with back of spoon, about 5 minutes. Mix in flour, then broth. Cook until mixture thickens and comes to boil, stirring occasionally, about 5 minutes.


Arrange sweet potatoes in prepared dish. Top with green onions, shredded carrots, and sausage mixture.

Bake casserole until potatoes are tender, about 45 minutes.

Variation 1: Chicken and Acorn Squash Casserole

Ingredients

1 pound (453 g) shredded chicken 2 tablespoons (30 mL)wheat flour 1 1/2 cups (700 mL) vegetable or chicken broth 1 teaspoon (5 mL) pepper ½ teaspoon (2.5 mL) salt 1 large acorn squash, peeled, seeded, and chopped 2 cloves garlic, thinly sliced 1 red bell pepper, cored, seeded, and sliced

Directions

Preheat oven to 350°F/177°C. Oil a large baking dish. Mix chicken, flour, broth, pepper, and salt. Cook until mixture thickens and comes to boil, stirring occasionally, about 5 minutes.

Arrange squash in prepared dish. Top with garlic, pepper strips, and chicken mixture.

Bake casserole until squash is tender, about 45 minutes.

Variation 2: Chorizo and Carrot Casserole

Ingredients

1 pound Mexican chorizo 2 tablespoons (30 mL)wheat flour 1 1/2 cups (700 mL) beef broth 4 large carrots, peeled and thinly sliced 1 small onion, minced 2 poblano peppers, cored, seeded, and diced

Directions

Preheat oven to 350°F/177°C. Oil a large baking dish. Cook chorizo in heavy large skillet over medium-high heat until brown, breaking into small pieces with back of spoon, about 5 minutes.


Mix in flour, then broth. Cook until mixture thickens and comes to boil, stirring occasionally, about 5 minutes.

Arrange carrots in prepared dish. Top with minced onion, diced peppers, and chorizo mixture.

Bake casserole until carrots are tender, about 45 minutes.


Breakfast 8: Buckwheat Almond Pancakes

Ingredients

1/2 cup (120 mL) buckwheat flour 1/2 cup (120 mL) whole wheat flour 1 teaspoon (5 mL) baking powder 1/2 teaspoon (2.5 mL) baking soda 1/4 teaspoon (1.5 mL) salt 1 large egg, lightly beaten 1 tablespoon (15 mL) honey 1 1/4 cups (600 mL) almond milk 2 1/2 tablespoons (75 mL) canola oil ½ cup (120 mL) crushed almonds

Directions


Whisk together buckwheat flour, whole wheat flour, baking powder, baking soda, and salt. Add egg, honey, almond milk, and oil and stir just until blended. Stir in crushed almonds.

Heat a large skillet over moderate heat until hot, then lightly brush with oil. Working in batches, pour batter onto griddle and cook, turning over once, until golden, about 4 minutes total per batch. Keep warm, covered, in oven, until ready to serve.


Variation 1: Buckwheat Corn Pancakes

Ingredients

1/2 cup (120 mL) buckwheat flour 1/2 cup (120 mL) corn flour 1 teaspoon (5 mL) baking powder 1/2 teaspoon (2.5 mL) baking soda 1/4 teaspoon (1.5 mL) salt 1 large egg, lightly beaten 1 tablespoon (15 mL) honey 1 cup (480 mL) chicken broth 1 tablespoon (15 mL) minced fresh parsley 2 1/2 tablespoons (75 mL) canola oil ½ cup (120 mL) frozen corn kernels

Directions


Whisk together buckwheat flour, corn flour, baking powder, baking soda, and salt. Add egg, honey, chicken broth, parsley, and oil and stir just until blended. Stir in corn kernels.


Variation 2: Buckwheat Pumpkin Pancakes

Ingredients

1/2 cup (120 mL) buckwheat flour 1/2 cup (120 mL) whole wheat flour 1 teaspoon (5 mL) baking powder 1/2 teaspoon (2.5 mL) baking soda 1/4 teaspoon (1.5 mL) salt 1 large egg, lightly beaten 1 tablespoon (15 mL) honey 1 1/4 cups (600 mL) pumpkin puree (canned is fine) 2 1/2 tablespoons (75 mL) canola oil ½ cup (120 mL) crushed pecans


Directions


Whisk together buckwheat flour, whole wheat flour baking powder, baking soda, and salt. Add egg, honey, pumpkin puree, and oil and stir just until blended. Stir in crushed pecans.



Breakfast 9: Poached Eggs with Salsa

Ingredients

1 teaspoon (5 mL) vinegar 3 eggs ¼ cup (60 mL) fresh tomato salsa

Directions

Combine 2 quarts (1.9 L) of water and vinegar in a heavy saucepan and bring to a simmer.

Break 1 egg into a small bowl or cup, then gently slide egg into water. Repeat with each remaining egg, spacing them evenly in saucepan, and poach at a light simmer until whites are firm and yolks are still runny, 2 to 3 minutes. Transfer cooked eggs to a plate or bowl, using a slotted spoon. Top with salsa and serve.

Variation 1: Poached Eggs with Pesto

Ingredients

1 teaspoon (5 mL) vinegar 4 eggs ¼ cup (60 mL) pesto (jarred is fine)


Directions


Break 1 egg into a small bowl or cup, then gently slide egg into water. Repeat with each remaining egg, spacing them evenly in saucepan, and poach at a light simmer until whites are firm and yolks are still runny, 2 to 3 minutes. Transfer cooked eggs to a plate or bowl, using a slotted spoon. Top with pesto and serve.

Variation 2: Poached Eggs with Green Chili Chutney

Ingredients

1 teaspoon (5 mL) vinegar 2 large eggs ¼ cup (60 mL) green chili chutney (jarred is fine)

Directions


Break 1 egg into a small bowl or cup, then gently slide egg into water. Repeat with the remaining egg, spacing them evenly in saucepan, and poach at a light simmer until whites are firm and yolks are still runny, 2 to 3 minutes. Transfer cooked eggs to a plate or bowl, using a slotted spoon. Top with green chili chutney and serve.


Breakfast 10: Tomato Egg Cups

Ingredients

2 medium tomatoes Salt and pepper to taste 2 large eggs 2 tablespoons (30 mL) minced fresh basil

Directions

Preheat oven to 425°F/218°C. Slice off and set aside the top third of each tomato. Scoop out the seeds. Place the tomatoes in a glass or ceramic baking dish. Season with the salt and pepper.

In a mixing bowl, beat eggs with minced basil. Pour mixture into tomatoes and replace tomato tops. Bake until egg is cooked through, 8-10 minutes.

Let cool for 5 minutes and serve.

Variation 1: Mexican Tomato Egg Cups

Ingredients

2 medium tomatoes Salt and pepper to taste 2 large eggs 2 tablespoons (30 mL) canned green chiles


2 teaspoons (10 mL) minced fresh cilantro

Directions


In a mixing bowl, beat eggs with chiles and cilantro. Pour mixture into tomatoes and replace tomato tops. Bake until egg is cooked through, 8-10 minutes.


Variation 2: Curried Tomato Egg Cups

Ingredients

2 medium tomatoes Salt and pepper to taste 2 large eggs 2 tablespoons (30 mL) minced garlic 1 teaspoon (5 mL) curry powder

Directions


In a mixing bowl, beat eggs with garlic and curry powder. Pour mixture into tomatoes and replace tomato tops. Bake until egg is cooked through, 8-10 minutes.



Lunch Lunch 1: White Bean and Tuna Salad

Ingredients

1 tablespoon (15 mL) red wine vinegar

1 small onion, minced

2 tablespoons (30 mL) capers

2 tablespoons (30 mL) minced fresh parsley


2 tablespoons (30 mL) olive oil


1 can water-packed tuna

1 cup (240 mL) cooked white beans Directions Combine the garlic, salt, pepper and vinegar in a bowl. Whisking constantly, slowly drizzle in the oil and continue whisking until thickened. Set aside.


Combine the beans, onion, capers and parsley in a second bowl. Coarsely flake the tuna into the bowl and add vinegar mixture. Gently fold the ingredients together until they are just combined.

Variation 1: Split Pea and Tuna Salad Ingredients

1 tablespoon (15 mL) white wine vinegar


2 tablespoons (30 mL) chopped leeks

2 tablespoons (30 mL) minced fresh basil





1 cup (240 mL) cooked split peas Directions Combine the garlic, salt, pepper and vinegar in a bowl. Whisking constantly, slowly drizzle in the oil and continue whisking until thickened. Set aside. Combine the split peas, onion, leeks and basil in a second bowl. Coarsely flake the tuna into the bowl and add vinegar mixture. Gently fold the ingredients together until they are just combined.

Variation 2: Green Pea and Tuna Salad Ingredients

1 tablespoon (15 mL) balsamic vinegar


2 tablespoons (30 mL) chopped black olives

2 tablespoons (30 mL) minced fresh parsley





1 cup (240 mL) cooked green peas


Directions Combine the garlic, salt, pepper and vinegar in a bowl. Whisking constantly, slowly drizzle in the oil and continue whisking until thickened. Set aside. Combine the peas, onion, olives and parsley in a second bowl. Coarsely flake the tuna into the bowl and add vinegar mixture. Gently fold the ingredients together until they are just combined.


Lunch 2: French Bean Casserole

Ingredients

1 cup (240 mL) cooked white beans

1 tablespoon (15 mL) olive oil

1 teaspoon (5 mL) minced dried thyme

1 cup (240 mL) cubed cooked chicken

½ cup (120 mL) beef broth

1 small carrot, diced

2 cloves garlic, minced

1 small zucchini, diced

½ cup (120 mL) cubed lean ham Directions Warm the oil in a skillet over medium heat. Add the garlic and sauté until translucent. Add the carrots, beans, thyme, and beef broth and bring to a boil. Reduce heat to a simmer and cook for 20 minutes. Add the zucchini and cook for another 20 minutes. Add cubed cooked chicken and ham, stir, heat for another two minutes, and serve.


Variation 1: Moroccan Bean Casserole Ingredients

1 cup (240 mL) cooked kidney beans


1 teaspoon (5 mL) dried mint


2 tablespoons (10 mL) lemon juice


½ cup (120 mL) chicken broth



1 small zucchini, diced

½ cup (120 mL) cubed cooked lamb Directions Warm the oil in a skillet over medium heat. Add the garlic and sauté until translucent. Add the carrots, beans, mint, cumin, and chicken broth and bring to a boil. Reduce heat to a simmer and cook for 20 minutes. Add the zucchini and cook for another 20 minutes. Add cubed cooked chicken and lamb, stir, heat for another two minutes, and serve.

Variation 2: Italian Lentil Casserole Ingredients

1 cup (240 mL) cooked lentils


1 teaspoon (5 mL) minced dried oregano


½ cup (120 mL) beef broth



2 stalks of celery, diced

1 large tomato, diced

½ cup (120 mL) cubed lean ham


Directions Warm the oil in a skillet over medium heat. Add the garlic and sauté until translucent. Add the carrots, lentils, oregano, and beef broth and bring to a boil. Reduce heat to a simmer and cook for 20 minutes. Add the celery and tomato and cook for another 20 minutes. Add cubed cooked chicken and ham, stir, heat for another two minutes, and serve.


Lunch 3: Portobello Burgers

Ingredients

2 tablespoons (30 mL) olive oil 1 medium portobello mushrooms, diced 1/2 green bell pepper, cored, seeded and diced 1 cup (240 mL) cooked pinto beans 1 egg

Directions

Heat half the oil in a large skillet over medium heat. Cook mushrooms and bell pepper, stirring occasionally, until pepper begins to soften, 4 to 5 minutes. Add beans and cook, smashing beans with the back of a spoon, 1 to 2 minutes more.

Transfer mixture to a bowl and mix in egg. Form into 4 patties. Wipe out skillet; heat remaining oil over medium heat and cook patties until brown and firm, 6 to 7 minutes per side.

Variation 1: Sweet Potato Burgers

Ingredients

2 tablespoons (30 mL) olive oil 1 medium portobello mushrooms, diced 1 small sweet potato, peeled and shredded 1 cup (240 mL) cooked black beans


1 egg

Directions

Heat half the oil in a large skillet over medium heat. Cook mushrooms and sweet potato, stirring occasionally, for ten minutes. Add beans and cook, smashing beans with the back of a spoon, 1 to 2 minutes more.


Variation 2: Leek Burgers

Ingredients

2 tablespoons (30 mL) olive oil 1 large leek, washed and diced 1/2 red bell pepper, cored, seeded and diced 1 cup (240 mL) cooked white beans 1 egg

Directions

Heat half the oil in a large skillet over medium heat. Cook leek and bell pepper, stirring occasionally, until pepper begins to soften, 4 to 5 minutes. Add beans and cook, smashing beans with the back of a spoon, 1 to 2 minutes more.



Lunch 4: Italian Lentil Confetti Salad

Ingredients

1/4 cup (60 mL) dry lentils

1 cup (240 mL) water

1/4 cup (60 mL) bottled Italian dressing

1/2 cup (120 mL) tomatoes, seeded and diced

1/4 cup (60 mL) diced red pepper

1 tablespoon (15 mL) diced red onion

2 tablespoons (30 mL) chopped celery

Salt and pepper to taste Directions Wash and drain lentils. Combine lentils and water in a stockpot. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately. Pour dressing over mixture and refrigerate until cool. Add rest of ingredients and mix well.


Variation 1: French Lentil Confetti Salad

Ingredients



1/4 cup (60 mL) bottled French dressing


1/4 cup (60 mL) diced red pepper

1 tablespoon (15 mL) minced garlic

2 tablespoons (30 mL) shredded carrot

Salt and pepper to taste Directions Wash and drain lentils. Combine lentils and water in a stockpot. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately. Pour dressing over mixture and refrigerate until cool. Add rest of ingredients and mix well.

Variation 2: Lime Lentil Confetti Salad

Ingredients



1/4 cup (60 mL) bottled lime vinaigrette


1/4 cup (60 mL) diced orange pepper

1 tablespoon (15 mL) lime juice

1 teaspoon (5 mL) grated lime rind

2 tablespoons (30 mL) grated carrot

Salt and pepper to taste Directions Wash and drain lentils. Combine lentils and water in a stockpot. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately.


Pour dressing over mixture and refrigerate until cool. Add rest of ingredients and mix well.

Lunch 5: Mexican Bean Soup

Ingredients

½ cup (120 mL) minced onion



1 teaspoon (5 mL) ground oregano

1 teaspoon (5 mL) ground cumin

1 cup (240 mL) cooked black beans

1 cup (240 mL) vegetable or chicken broth

Directions

In a large saucepan, combine onion, oil, garlic, oregano, and cumin. Cook, stirring, over medium heat until softened, about 5 minutes.

Stir in beans and broth. Reduce heat to medium-low. Cook, stirring occasionally, for 10 minutes. Using your spoon, mash some beans against side of pan. Serve immediately.

Variation 1: Tomato Bean Soup

Ingredients





½ cup (120 mL) tomato paste

1 teaspoon (5 mL) minced rosemary



Directions In a large saucepan, combine onion, oil, garlic, tomato paste, and rosemary. Cook, stirring, over medium heat until softened, about 5 minutes.

Stir in beans and broth. Reduce heat to medium-low. Cook, stirring occasionally, for 10 minutes. Using your spoon, mash some beans against side of pan. Serve immediately.

Variation 2: Thai Bean Soup

Ingredients




1 teaspoon (5 mL) lime juice

1 teaspoon (5 mL) fish sauce



2 tablespoons (30 mL) chopped peanuts

Directions In a large saucepan, combine onion, oil, garlic, lime juice, and fish sauce. Cook, stirring, over medium heat until softened, about 5 minutes.

Stir in beans and broth. Reduce heat to medium-low. Cook, stirring occasionally, for 10 minutes. Using your spoon, mash some beans against side of pan. Serve garnished with crushed peanuts.


Lunch 6: Chicken Vegetable Soup

Ingredients

2 cups (480 mL) chicken broth 1 cup (240 mL) cubed cooked chicken 1 parsnip, peeled and shredded 1/2 cup (120 mL) chopped celery 2 medium carrots, peeled and shredded 2 tablespoons (30 mL) minced fresh dill Salt and pepper to taste

Directions

Combine broth, shredded parsnip, celery, and shredded carrots in a stock pot and bring to a simmer over medium heat. Cook for 15-20 minutes, until vegetables are all cooked through. Add chicken and cook for 3 more minutes. Garnish with dill and serve.


Variation 1: Chicken Cabbage Soup Ingredients

2 cups (480 mL)chicken broth 1 cup (240 mL) cubed cooked chicken 1 cup (240 mL) shredded red cabbage 1 cup (240 mL) shredded green cabbage 2 tablespoons(30 mL) chopped fresh garlic 1 tablespoon (15 mL) minced fresh ginger Salt and pepper to taste

Directions

Combine broth, shredded cabbages, garlic, and ginger in a stock pot and bring to a simmer over medium heat. Cook for 15-20 minutes, until vegetables are all cooked through. Add chicken and cook for 3 more minutes. Add salt and pepper to taste and serve.

Variation 2: Chicken and Sweet Potato Soup Ingredients

2 cups (480 mL) chicken broth 1 cup (240 mL) cubed cooked chicken 1 large sweet potato, cubed 2 tablespoons (30 mL) minced fresh parsley Salt and pepper to taste

Directions

Combine broth and sweet potato in a stock pot and bring to a simmer over medium heat. Cook for 15-20 minutes, until sweet potato is all cooked through. Add salt and pepper to taste. Garnish with parsley and serve.


Lunch 7: Refried Bean Dish

Ingredients

2 garlic cloves, minced 1/2 tablespoon (7.5 mL) olive oil 2 cups (480 mL) cooked pinto beans 1/2 cup (120 mL) water 2 tablespoons (30 mL) minced fresh cilantro Salt and pepper to taste

Directions

Sauté garlic in oil in a skillet over moderate heat, stirring, until fragrant, about 1 minute. Add beans and water and mash with a potato masher or the back of a large spoon to make a coarse purée.

Continue to cook, stirring occasionally, until mixture is hot. Add salt and pepper to taste. Top with cilantro and serve with carrot and celery sticks.


Variation 1: Refried Lima Bean Dish

Ingredients

2 garlic cloves, minced 1/2 tablespoon (7.5 mL) olive oil 2 cups (480 mL) cooked lima beans 1/2 cup (120 mL) water 2 tablespoons (30 mL) minced fresh dill Salt and pepper to taste

Directions

Sauté garlic in oil in a skillet over moderate heat, stirring, until fragrant, about 1 minute. Add lima beans and water and mash with a potato masher or the back of a large spoon to make a coarse purée.

Continue to cook, stirring occasionally, until mixture is hot. Add salt and pepper to taste. Top with dill and serve with carrot and parsnip sticks.

Variation 2: Refried Cranberry Bean Dish

Ingredients

2 garlic cloves, minced 1/2 tablespoon (7.5 mL) olive oil 2 cups (480 mL) cooked cranberry beans 1/2 cup (120 mL) water 2 tablespoons (30 mL) minced fresh basil Salt and pepper to taste

Directions

Sauté garlic in oil in a skillet over moderate heat, stirring, until fragrant, about 1 minute. Add beans and water and mash with a potato masher or the back of a large spoon to make a coarse purée.

Continue to cook, stirring occasionally, until mixture is hot. Add salt and pepper to taste. Top with basil and serve with Swiss chard and carrot sticks.


Lunch 8: Steamed Haddock and Asparagus

Ingredients

1 8-ounce (120 g) haddock fillet

2-3 lemon slices

4 spears of asparagus, trimmed and cleaned


Directions Put a small amount of water in the bottom of a pan, then insert the steam basket (or metal colander). Bring water to a boil. Arrange the fish in the steam basket and the asparagus around or on top of the fillet.

Cover the pot and return to a boil. Steam until the fish fillet it is done—6-14 minutes, depending on thickness. Well-cooked fish will flake with a fork. Salt and pepper to taste and garnish with lemon slices.


Variation 1: Steamed Swordfish and Spinach

Ingredients

1 8-ounce (120 g) swordfish fillet

2-3 lemon slices

2 cups of baby spinach, washed and packed


Directions Put a small amount of water in the bottom of a pan, then insert the steam basket (or metal colander). Bring water to a boil. Arrange the fish in the steam basket and the spinach around or on top of the fillet.


Variation 2: Steamed Trout with Fiddleheads

Ingredients

1 8-ounce (120 g) red trout fillet

2-3 lemon slices

1 cup fiddlehead ferns, trimmed and cleaned


Directions Put a small amount of water in the bottom of a pan, then insert the steam basket (or metal colander). Bring water to a boil. Arrange the fish in the steam basket and the fiddleheads around or on top of the fillet.



Lunch 9: Beef Chili

Ingredients

• 1 onion, chopped • 2 teaspoons (10 mL) chili powder • 14 ounces (396 g) canned tomatoes, broken up • 1 cup (240 mL) frozen corn • 2 cups (480 mL) tomato sauce • 2 cups (480 mL) cooked kidney beans • 1 pound (340 g) lean grass-fed hamburger

Directions Sauté onion in the oil until soft and golden (about ten minutes); add chili powder and hamburger and brown until cooked through.

Mix in tomato sauce, corn, and canned tomatoes. Add kidney beans and simmer for 30 minutes. Take off the heat, allow to rest for ten minutes, and serve.

Serves 4


Variation 1: Pork Chili

Ingredients

• 1 onion, chopped • 1 teaspoon (5 mL) chili powder • 1 teaspoon (5 mL) cumin • 14 ounces (396 g) canned tomatoes, broken up • 1 cup (240 mL) green chiles (canned is fine) • 2 cups (480 mL) tomato sauce • 2 cups (480 mL) cooked white beans • 1 pound (340 g) lean ground pork

Directions Sauté onion in the oil until soft and golden (about ten minutes); add chili powder, cumin, and ground pork and brown until cooked through.

Mix in tomato sauce, green chiles, and canned tomatoes. Add white beans and simmer for 30 minutes. Take off the heat, allow to rest for ten minutes, and serve.

Variation 2: Turkey Chili

Ingredients

• 1 onion, chopped • 1 teaspoon (5 mL) chili powder • 1 teaspoon (5 mL) ground oregano • 14 ounces (396 g) canned tomatoes, broken up • 2 cloves garlic, minced • 2 cups (480 mL) tomato sauce • 2 cups (480 mL) cooked pinto beans • 1 pound (340 g) lean ground turkey

Directions Sauté onion in the oil until soft and golden (about ten minutes); add chili powder, oregano, garlic, and ground turkey and brown until cooked through.

Mix in tomato sauce and canned tomatoes. Add pinto beans and simmer for 30 minutes. Take off the heat, allow to rest for ten minutes, and serve.


Lunch 10: Squash Soup

Ingredients


¼ cup (60 mL) diced onion

1 cup (240 mL) peeled, seeded, and diced butternut squash

1 cup (240 mL) vegetable broth

½ cup (120 mL) almond milk

1 sprig fresh thyme

Salt and pepper to taste Directions Warm oil in large pot over medium-high heat. Add onion; sauté until onion begins to brown, about 5 minutes. Add squash and broth. Bring to boil; reduce heat and simmer uncovered until squash is tender, about 30 minutes. Add almond milk. Purée soup in blender until smooth. Garnish with sprig of thyme.


Variation 1: Curry Squash Soup Ingredients



1 cup (240 mL) peeled, seeded, and diced spaghetti squash

1 cup (240 mL) chicken broth

½ cup (120 mL) coconut milk

2 teaspoons (10 mL) curry powder

Salt and pepper to taste Directions Warm oil in large pot over medium-high heat. Add onion; sauté until onion begins to brown, about 5 minutes. Add squash and broth. Bring to boil; reduce heat and simmer uncovered until squash is tender, about 30 minutes. Add coconut milk and curry powder. Purée soup in blender until smooth. Serve.

Variation 2: Lemony Pumpkin Soup Ingredients



1 cup (240 mL) peeled, seeded, and diced pumpkin

1 cup (240 mL) vegetable broth

2 tablespoons (30 mL) lemon juice

4 green onions, sliced

Salt and pepper to taste Directions Warm oil in large pot over medium-high heat. Add onion; sauté until onion begins to brown, about 5 minutes. Add pumpkin and broth. Bring to boil; reduce heat and simmer uncovered until pumpkin is tender, about 30 minutes. Add lemon juice. Purée soup in blender until smooth. Garnish with sliced green onion.


Dinner Dinner 1: Cajun Chicken

Ingredients

1 medium skinless boneless chicken breast

1 teaspoon (5 mL) Cajun seasoning

¼ cup (60 mL) chopped onion

1 cup (240 mL) cooked black-eyed peas

1 cup (240 mL) stewed tomatoes

1 carrot, peeled and sliced Directions Preheat oven to 350°F/180°C. Lightly oil a large baking dish. Sprinkle chicken with Cajun seasoning, and place in baking dish.

In large bowl, combine onion, black-eyed peas, carrot, and tomatoes. Pour over chicken. Cover and bake 45 minutes. Uncover and bake 10 minutes longer, or until chicken is cooked through.


Variation 1: Indian Chicken Ingredients




1 cup (240 mL) trimmed green beans

1 cup (240 mL) curry sauce (canned is fine)

1 tablespoon (15 mL) minced cilantro Directions Preheat oven to 350°F/180°C. Lightly oil a large baking dish. Sprinkle chicken with cumin and place in baking dish.

In large bowl, combine onion, green beans, and curry sauce. Pour over chicken. Cover and bake 45 minutes. Uncover and bake 10 minutes longer, or until chicken is cooked through. Garnish with cilantro and serve.

Variation 2: Garden Chicken Ingredients


1 teaspoon (5 mL) dried dill


1 cup (240 mL) green peas

1 cup (240 mL) stewed tomatoes

1 tablespoon (15 mL) minced rosemary Directions Preheat oven to 350°F/180°C. Lightly oil a large baking dish. Sprinkle chicken with dried dill and place in baking dish.

In large bowl, combine onion, green peas, and tomatoes. Pour over chicken. Cover and bake 45 minutes. Uncover and bake 10 minutes longer, or until chicken is cooked through. Garnish with rosemary and serve.


Dinner 2: Tomato Beef Stir-Fry

Ingredients

½ cup (120 mL) tomato sauce


½ teaspoon (2.5 mL) minced ginger


2 teaspoons (10 mL) soy sauce


1 red bell pepper, cored and sliced

1 medium onion, diced

1 green bell pepper, cored and sliced

½ pound (240 g) grass-fed sirloin, diced Directions Combine soy sauce olive oil, sirloin, minced ginger, and garlic in a mixing bowl. Heat a wok or frying pan on high. Add beef mixture and stir-fry until meat is browned. Add vegetables and continue to cook, five minutes, until all ingredients are cooked through. Serve.


Variation 1: Tomato Pork Stir-Fry Ingredients



½ teaspoon (2.5 mL) minced basil


2 teaspoons (10 mL) lemon juice


2 carrots, peeled and sliced


2 cups (480 mL) spinach leaves, washed and chopped

½ pound (240 g) pork loin, diced Directions Combine soy sauce olive oil, pork loin, minced basil, and garlic in a mixing bowl. Heat a wok or frying pan on high. Add pork mixture and stir-fry until meat is browned. Add vegetables and continue to cook, five minutes, until all ingredients are cooked through. Serve.

Variation 2: Tofu Stir Fry Ingredients


1 tablespoon (15 mL) peanut oil

½ teaspoon (2.5 mL) minced ginger


2 teaspoons (10 mL) soy sauce


1 red bell pepper, cored and sliced


½ cup (120 g) water chestnuts, diced

½ pound (240 g) firm tofu, diced Directions Combine soy sauce, peanut oil, tofu, minced ginger, and garlic in a mixing bowl.


Heat a wok or frying pan on high. Add tofu mixture and stir-fry until edges are browned. Add vegetables and continue to cook, five minutes, until all ingredients are cooked through. Serve.


Dinner 3: Meat Loaf

Ingredients

1 ½ pounds (680 g) lean grass-fed ground beef

1 egg, beaten

2 tablespoons (30 mL) ketchup

1 teaspoon (5 mL) dried basil

1 teaspoon (5 mL) dried oregano


1 teaspoon (5 mL) dried thyme

1 teaspoon (5 mL) dried parsley

2 scallions, minced Directions Preheat the oven to 375°F/190°C and lightly oil a loaf pan. Mix all ingredients together in a bowl until thoroughly combined. Press into loaf pan. Bake the meat loaf about 1 hour. Drain off the liquid and let stand for about 15 minutes. Serve. Serves 4


Variation 1: Southwest Meat Loaf Ingredients


1 egg, beaten


1 teaspoon (5 mL) garlic powder


1 teaspoon (5 mL) dried oregano

1 teaspoon (5 mL) chili powder

¼ cup (60 mL) ketchup Directions Preheat the oven to 375°F/190°C and lightly oil a loaf pan. Mix all ingredients together in a bowl until thoroughly combined. Press into loaf pan. Bake the meat loaf about 1 hour. Drain off the liquid and let stand for about 15 minutes. Serve.

Variation 2: Thai Meat Loaf Ingredients

2 tablespoons (30 mL) garlic chile sauce


1 egg, beaten

2 teaspoons (10 mL) dried basil


1 teaspoon (5 mL) dried minced lemongrass Directions Preheat the oven to 375°F/190°C and lightly oil a loaf pan. Mix all ingredients together in a bowl until thoroughly combined. Press into loaf pan. Bake the meat loaf about 1 hour. Drain off the liquid and let stand for about 15 minutes. Serve.


Dinner 4: Pork Kebabs

Ingredients For Kebabs:

• ¼ cup (60 mL) olive oil • 1 tablespoon (15 mL) lemon juice • ½ teaspoon (2.5 mL) minced rosemary • ½ teaspoon (2.5 mL) minced fresh thyme • 1 ½ cups (360 mL) lean pork, cut into large cubes • Salt and black pepper to taste

For Sauce:

• 1 tablespoon (15 mL) red wine vinegar • 1 tablespoon (15 mL) lemon juice • 1 teaspoon (5 mL) pepper • ½ teaspoon (2.5 mL) salt • 2 tablespoons (30 mL) minced fresh mint

Directions Combine olive oil, lemon juice, rosemary, and thyme in a plastic bag. Add pork, seal the bag, shake vigorously, and refrigerate overnight. Combine all the sauce ingredients in a bowl and refrigerate overnight.

Remove pork pieces from the bag and season liberally with salt and pepper. Grill pork for 5 minutes on each side until golden brown and cooked through. Pierce the pieces of pork with skewers, 3 pieces per skewer. Serve drizzled with sauce.


Variation 1: Turkey Kebabs


• ¼ cup (60 mL) olive oil • 1 tablespoon (15 mL) apple cider vinegar • ½ teaspoon (2.5 mL) minced parsley • ½ teaspoon (2.5 mL) minced fresh dill • 1 ½ cups (360 mL) turkey breast, cut into large cubes • Salt and black pepper to taste

For Sauce:

• 2 tablespoons (30 mL) balsamic vinegar • 1 teaspoon (5 mL) pepper • ½ teaspoon (2.5 mL) salt • 2 tablespoons (30 mL) minced fresh thyme

Directions Combine olive oil, vinegar, parsley, and dill in a plastic bag. Add turkey, seal the bag, shake vigorously, and refrigerate overnight. Combine all the sauce ingredients in a bowl and refrigerate overnight.

Remove turkey pieces from the bag and season liberally with salt and pepper. Grill turkey for 5 minutes on each side until golden brown and cooked through. Pierce the pieces of pork with skewers, 3 pieces per skewer. Serve drizzled with sauce.


Variation 2: Lamb Kebabs


• ¼ cup (60 mL) olive oil • 1 tablespoon (15 mL) lemon juice • ½ teaspoon (2.5 mL) minced rosemary • ½ teaspoon (2.5 mL) minced fresh chervil • 1 ½ cups (360 mL) lamb, cut into large cubes • Salt and black pepper to taste

For Sauce:

• 1 tablespoon (15 mL) red wine vinegar • 1 tablespoon (15 mL) lemon juice • 1 teaspoon (5 mL) pepper • ½ teaspoon (2.5 mL) salt • 2 tablespoons (30 mL) minced fresh mint

Directions Combine olive oil, lemon juice, rosemary, and chervil in a plastic bag. Add lamb, seal the bag, shake vigorously, and refrigerate overnight. Combine all the sauce ingredients in a bowl and refrigerate overnight.

Remove lamb pieces from the bag and season liberally with salt and pepper. Grill lamb for 5 minutes on each side until golden brown and cooked through. Pierce the pieces of pork with skewers, 3 pieces per skewer. Serve drizzled with sauce.


Dinner 5: Beef and Black Bean Wraps

Ingredients

½ cup (120 mL) cooked black beans 1/4 pound (120 g) roast beef, sliced into thin strips 1 carrot, shredded 1/4 cup (60 mL) packed fresh basil 1/4 cup (60 mL) fresh lemon juice 1 teaspoon (5 mL) olive oil 1 green onion, sliced Salt and pepper to taste 2 large lettuce leaves

Directions

Place beef, carrots, beans, basil, lemon juice, oil and green onion in a bowl; add salt and pepper. Toss to coat.

Wrap half of filling in each lettuce leaf and serve.


Variation 1: Chicken and White Bean Wraps

Ingredients

½ cup (120 mL) cooked white beans 1/4 pound (120 g) roast chicken, sliced into thin strips 1 red pepper, diced 1/4 cup (60 mL) packed fresh parsley 1/4 cup (60 mL) fresh lemon juice 1 teaspoon (5 mL) olive oil Salt and pepper to taste 2 large lettuce leaves

Directions

Place beef, green pepper, beans, parsley, lemon juice and oil in a bowl; add salt and pepper. Toss to coat.


Variation 2: Lentil and Ham Wraps

Ingredients

½ cup (120 mL) cooked lentils 1/4 pound (120 g) ham, sliced into thin strips 1 cup (240 mL) clean baby spinach 1/4 cup (60 mL) packed fresh oregano 1/4 cup (60 mL) fresh lemon juice 1 teaspoon (5 mL) olive oil Salt and pepper to taste 2 large lettuce leaves

Directions

Place ham, spinach, lentils, oregano, lemon juice and oil in a bowl; add salt and pepper. Toss to coat.



Dinner 6: Baked Scallops with Spinach

Ingredients

1 pound (450 g) bay scallops

2 tablespoons (240 mL) minced parsley

4 tablespoons (60 mL) olive oil, divided

1 teaspoon (5 mL) lemon juice

1/2 cup (120 mL) shredded spinach leaves

Salt and pepper to taste Directions Place scallops in an oiled casserole dish. Arrange spinach among the scallops. Add lemon juice to remaining olive oil. Pour over scallops. Bake in preheated 350°F/180°C oven for 12 to 15 minutes until scallops are tender and cooked through. Salt and pepper to taste. Garnish with chopped parsley.

Serves 4


Variation 1: Spicy Baked Scallops Ingredients


2 tablespoons (240 mL) minced dried hot chili peppers


1 teaspoon (5 mL) white wine

1/2 cup (120 mL) chopped onion

Salt and pepper to taste Directions Place scallops in an oiled casserole dish. Arrange onion pieces among the scallops. Add wine and minced dried peppers to remaining olive oil. Pour over scallops. Bake in preheated 350°F/180°C oven for 12 to 15 minutes until scallops are tender and cooked through. Salt and pepper to taste.

Variation 2: Baked Scallops with Radish Ingredients


2 tablespoons (240 mL) minced garlic


1 teaspoon (5 mL) lemon juice

1/2 cup (120 mL) shredded radish

Salt and pepper to taste Directions Place scallops in an oiled casserole dish. Arrange radish shreds among the scallops. Add lemon juice and garlic to remaining olive oil. Pour over scallops. Bake in preheated 350°F/180°C oven for 12 to 15 minutes until scallops are tender and cooked through. Salt and pepper to taste.


Dinner 7: Pepper Turkey Stir-Fry

Ingredients



1/2 teaspoon (2.5 mL) salt

1 tablespoon (15 mL) minced ginger

1 cup (240 mL) turkey, cubed

1 red pepper, cored, seeded, and diced

1 green pepper, cored, seeded, and diced

1 yellow pepper, cored, seeded, and diced Directions Heat oil in a wok or large fry pan over medium heat. Add ginger, garlic, turkey, and peppers. Stir-fry for 5-7 minutes. When vegetables are tender, remove pan from heat. Salt and pepper to taste. Serve immediately.


Variation 1: Bamboo Turkey Stir-Fry

Ingredients




1 cup (240 mL) turkey, cubed

1 cup (240 mL) shredded carrots

½ cup (120 mL) diced bamboo shoots (canned is fine)

½ cup (120 mL) chopped water chestnuts (canned is fine)

Salt and pepper to taste Directions Heat oil in a wok or large fry pan over medium heat. Add ginger root, garlic, turkey, and vegetables. Stir-fry for 5-7 minutes. When vegetables are tender, remove pan from heat. Salt and pepper to taste. Serve immediately.

Variation 2: Shrimp Stir Fry

Ingredients



1/2 teaspoon (2.5 mL) salt


1 ½ cup (360 mL) shrimp, shelled, deveined and tails removed

1 cup (240 mL) shredded carrots

1 cup (120 mL) chopped bok choy Directions Heat oil in a wok or large fry pan over medium heat. Add ginger, garlic, shrimp, and vegetables. Stir-fry for 5-7 minutes. When vegetables are tender, remove pan from heat. Salt and pepper to taste. Serve immediately.


Dinner 8: Steak with Salsa

Ingredients

1 tablespoon (15 mL) fresh lemon juice 1 tablespoon (15 mL) extra-virgin olive oil 1 garlic clove, finely chopped 1/2 teaspoon (2.5 mL) salt 1/2 teaspoon (2.5 mL) pepper ½ pound (225 g) lean grass-fed steak ½ cup (120 mL) salsa 1 tablespoon (15 mL) minced parsley

Directions

Combine lemon juice, olive oil, chopped garlic, salt, and pepper in a small mixing bowl and

blend thoroughly. Slather mixture onto steak and refrigerate for at least two hours.

Preheat a fry pan on medium-high heat. Add steaks and cook to desired doneness. Remove

from heat, top with salsa and sprinkle with minced parsley.


Variation 1: Coconut Curry Steak

Ingredients

1 teaspoon (15 mL) cumin 1 tablespoon (15 mL) extra-virgin olive oil 1 garlic clove, finely chopped Salt and pepper to taste ½ pound (225 g) lean grass-fed steak 3 tablespoons (45 mL) coconut milk 2 teaspoons (10 mL) curry powder

Directions

Combine cumin, olive oil, chopped garlic, salt, and pepper in a small mixing bowl and blend

thoroughly. Slather mixture onto steak and refrigerate for at least two hours.

Preheat a fry pan on medium-high heat. Add steaks and cook to desired doneness. While they

cook, combine coconut milk and curry powder in a small saucepan and warm over medium-low

heat for 5 minutes. Remove steak and sauce from heat, and drizzle sauce over steak to serve.

Variation 2: Pesto Steak

Ingredients

1 tablespoon (15 mL) fresh lemon juice 1 tablespoon (15 mL) extra-virgin olive oil 1 garlic clove, finely chopped Salt and pepper to taste ½ pound (225 g) lean grass-fed steak ¼ cup (60 mL) pesto

Directions

Combine lemon juice, olive oil, chopped garlic, salt, and pepper in a small mixing bowl and

blend thoroughly. Slather mixture onto steak and refrigerate for at least two hours.

Preheat a fry pan on medium-high heat. Add steaks and cook to desired doneness. Remove

from heat, top with pesto, and serve.


Dinner 9: Pot Roast

Ingredients

1 cup (240 mL) water ½ cup (120 mL) chopped dried crimini mushrooms 1 teaspoon (5 mL) salt 1 teaspoon (5 mL) pepper 1 4-pound (1.8 kg) boneless beef chuck roast, trimmed of fat 2 tablespoons (30 mL) extra-virgin olive oil 1 large onion, coarsely chopped 3 celery stalks, sliced 2 garlic cloves, smashed 1 tablespoon (15 mL) chopped fresh oregano 1 28-ounce (796 mL) can whole peeled tomatoes, drained 1 cup (240 mL) dry red wine

Directions

Preheat oven to 300°F/166°C. Place mushrooms in a heat-safe mixing bowl.

Heat water to the boiling point, then pour hot water over mushrooms.

Rub salt and pepper into the pot roast. Heat oil in a large oven-safe pan over medium-high heat. Add roast and brown on all sides, about 15 minutes. Remove roast and add onion and celery to the pot and sauté for 10 minutes.


Add garlic, oregano, mushroom mixture, and tomatoes. Cook for five minutes, stirring frequently. Add wine and cook an additional five minutes. Return roast to the pot, cover, and transfer to the oven.

Cook for 3 hours, turning over halfway through. Remove from oven and allow to cool for 20 minutes, then carve and serve. Spoon juices over meat.

Variation 1: Asian Pot Roast

Ingredients

1 cup (240 mL) water ½ cup (120 mL) dried chopped shiitake mushroom 1 teaspoon (5 mL) salt 1 teaspoon (5 mL) pepper 1 4-pound (1.8 kg) boneless beef chuck roast, trimmed of fat 2 tablespoons (30 mL) extra-virgin olive oil 1 large onion, coarsely chopped ¼ cup peeled diced fresh ginger 2 garlic cloves, smashed 1 tablespoon (15 mL) chopped fresh basil 1 28-ounce (706 mL) can whole peeled tomatoes, drained ½ cup soy sauce

Directions

Preheat oven to 300°F/166°C. Place mushrooms in a heat-safe mixing bowl.

Heat water to the boiling point, then pour hot water over mushrooms.

Rub salt and pepper into the pot roast. Heat oil in a large oven-safe pan over medium-high heat. Add roast and brown on all sides, about 15 minutes. Remove roast and add onion and ginger to the pot and sauté for 10 minutes.

Add garlic, basil, mushroom mixture, and tomatoes. Cook for five minutes, stirring frequently. Add soy sauce and cook an additional five minutes. Return roast to the pot, cover, and transfer to the oven.



Variation 2: Mustardy Pot Roast

Ingredients

1 teaspoon (5 mL) salt 1 teaspoon (5 mL) pepper 1 4-pound (1.8 kg) boneless beef chuck roast, trimmed of fat 2 tablespoons (30 mL) extra-virgin olive oil 1 large onion, coarsely chopped 3 parsnips, peeled and sliced 2 leeks, washed and sliced 2 garlic cloves, smashed 1 tablespoon (15 mL) mustard powder 1 28-ounce (706 mL) can whole peeled tomatoes, drained 2 cups (480 mL) beef broth

Directions

Rub salt and pepper into the pot roast. Heat oil in a large oven-safe pan over medium-high heat. Add roast and brown on all sides, about 15 minutes. Remove roast and add onion and celery to the pot and sauté for 10 minutes.

Add garlic, oregano, mushroom mixture, and tomatoes. Cook for five minutes, stirring frequently. Add wine and cook an additional five minutes. Return roast to the pot, cover, and transfer to the oven.



Dinner 10: Baked Pecan Salmon

Ingredients

1/4 cup (60 mL) dry white wine 2 tablespoons (30 mL) olive oil 1 teaspoon (5 mL) dried parsley 1/2 pound(227 g) boneless skinless salmon fillet 2 tablespoons (30 mL) crushed pecans 1 teaspoon (5 mL) honey

Directions

Preheat oven to 350°F/177°C. Combine wine, olive oil, and thyme in a small saucepan and bring just to a boil, stirring. Remove from heat. Place fillet in a baking dish and pour wine mixture over it. Bake until fish is opaque in center, about 15 minutes. Remove from oven.

Preheat broiler. Mix walnuts and honey in small bowl to blend; spread over salmon to cover. Broil salmon for 3 minutes. Transfer salmon to a plate and serve.

Variation 1: Baked Almond Maple Salmon

Ingredients

2 tablespoons (30 mL) balsamic vinegar 2 tablespoons (30 mL) olive oil


1 teaspoon (5 mL) dried thyme 1/2 pound(227 g) boneless skinless salmon fillet 2 tablespoons (30 mL) crushed almonds 1 teaspoon (5 mL) maple syrup

Directions

Preheat oven to 350°F/177°C. Combine vinegar, olive oil, and thyme in a small saucepan and bring to a boil. Place fillet in a baking dish and pour vinegar mixture over it. Bake until fish is opaque in center, about 15 minutes. Remove from oven.

Preheat broiler. Mix almonds and maple syrup in small bowl to blend; spread over salmon to cover. Broil salmon for 3 minutes. Transfer salmon to a plate and serve.

Variation 2: Baked Pine Nut Salmon

Ingredients

1/4 cup (60 mL) lemon juice 2 tablespoons (30 mL) olive oil 1 teaspoon (5 mL) dried basil 1/2 pound(227 g) boneless skinless salmon fillet 2 tablespoons (30 mL) crushed pine nuts 1 teaspoon (5 mL) honey

Directions

Preheat oven to 350°F/177°C. Combine lemon juice, olive oil, and basil in a small saucepan and bring to a boil. Place fillet in a baking dish and pour lemon juice mixture over it. Bake until fish is opaque in center, about 15 minutes. Remove from oven.

Preheat broiler. Mix pine nuts and honey in small bowl to blend; spread over salmon to cover. Broil salmon for 3 minutes. Transfer salmon to a plate and serve.

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