Gluten-Free Cheesy Veggie "Pasta" Bake


1 whole spaghetti squash
2 tablespoons olive oil
1 red pepper, diced
1 zucchini, diced
1 carrot, shredded
2 cloves garlic, minced
1 tomato, diced
16 ounces tomato sauce
4 ounces shredded mozzarella cheese
1/4 cup shredded Parmesan

  1. Preheat oven to 350 degrees.
  2. Poke spaghetti squash all over with a knife and cook in the microwave for eight to 12 minutes until soft. If you don't have a microwave, place the poked squash on a baking pan and bake at 375 degrees for 45 to 60 minutes. While that's cooking, add the oil, garlic, pepper, zucchini, and carrots to a pan, cooking over medium heat.
  3. Cut the squash in half, scoop out the seeds, and with a fork, scrape the flesh from the peel. It should flake off easily in strings, resembling spaghetti.
  4. Place the spaghetti squash flesh in a casserole dish.
  5. Add the cooked veggies, diced tomato, sauce, and most of the cheese and mix well.
  6. Sprinkle leftover cheese on top and bake for 30 minutes or until the cheese is bubbly.
  7. Allow to cool for five minutes, serve, and enjoy!

Vanilla Steel Cut Oats

3 cups water
1 cup steel cut oats
1 cup 2% milk
2 teaspoons vanilla extract
  1. Bring the water to a boil in a medium saucepan.
  2. Slowly stir in the oats, then lower the heat.
  3. Stirring occasionally, let the oats cook for about 15 minutes, until most of the liquid is absorbed.
  4. Add the milk and vanilla, and continue to cook and stir another 10-12 minutes, until the oatmeal is thickened and creamy.
  5. Serve with your favorite garnishes.

Minty Watermelon Cucumber Salad

8 cups cubed seedless watermelon
2 medium cucumbers, halved lengthwise and sliced
6 green onion chopped
1/4 cup minced fresh mint
1/4 cup balsamic vinegar
1/4 cup olive oil
1/2 tsp. salt
1/2 tsp. pepper
  1. In a large bowl, combine watermelon, cucumbers, green onions and mint.  In a small bowl whisk vinegar, oil, salt and pepper.
  2. Pour over salad and toss to coat. Serve immediately or refrigerate covered for up to 2 hours.

No-Fuss Avocado Onion Salad



3 medium ripe avocados, peeled and thinly sliced
1 large sweet onion, halved and thinly sliced
1/3 cup olive oil
1/4 cup stone ground mustard
2 Tbsp. lemon juice
1 Tbsp. honey
  1. Arrange avocado and onion slices on a large platter.
  2. In a small bowl, whisk remaining ingredients; drizzle over salad.
  3. Serve Immediately.

Roasted veggies

4 red potatoes, cut into chunks
3 sweet potatoes, peeled and cut into chunks
1 large onion, cut into chunks
2 cups baby carrots
Olive oil
Salt and pepper
  1. Arrange all vegetables on a cookie sheet.
  2. Drizzle with olive oil to coat well, then add thyme and salt and pepper to taste.
  3. Bake at 400 degrees for 45-50 minutes, stirring occasionally, until potatoes are tender.

Grilled Lemon Garlic Salmon

2 garlic cloves minced
2 tsp. grated lemon peel
1/2 tsp. each salt and fresh minced rosemary and pepper
4 salmon fillets (6 oz each)
  1. In a small bowl, mix the first five ingredients.
  2. Rub over the fillets and let stand 15 minutes. 
  3. Place salmon on grill rack, skin side up.
  4. Grill, covered, over medium heat or broil 4 inches from heat for 4 minutes.
  5. Turn; grill 3-6 minutes or until fish flakes easily with a fork.

Southwest Steak

1/4 cup lime juice
6 garlic cloves minced
4 tsp. chili powder
4 tsp. canola oil
1 tsp. salt
1 tsp. crushed red pepper flake
1 tsp.  pepper
2 beef flank steaks (1 lb. each)
  1. In a bowl, mix the first seven ingredients and spread over both sides of the steaks. 
  2. Place in a large resealable plastic bag; refrigerate 6 hours or overnight, turning occasionally. 
  3. Grill steaks, covered, over medium heat or broil 4 inches from heat 6-9 minutes in each side or until meat reaches desired doneness. 
  4. Let steaks sit 5 minutes and slice thinly across the grain.

Blackberry Sauce Pork Chops

1/2 cup seedless blackberry spreadable fruit
1 Tbsp. lemon juice
1 Tbsp. reduced sodium soy sauce
Dash of ground cinnamon
4 boneless pork loin chops (5 oz. each)
2 tsp. steak seasoning
2 tsp. olive oil
1 cup fresh blackberries
  1. In a small saucepan, combine spreadable fruit, lemon juice, soy sauce and cinnamon.
  2. Cook and stir over low heat until spreadable fruit is melted.
  3. Remove from heat. 
  4. Sprinkle chops with steak seasoning. In a large nonstick skillet coated with cooking spray, heat oil over medium heat.
  5. Add pork chops, cook 5-7 minutes on each side or until a meat thermometer reads 145 degrees.
  6. Let stand 5 minutes. Serve with sauce and fresh blackberries. 

Sunflower Strawberry Salad

2 cups fresh strawberries, sliced
1 medium apple, diced
1/2 cup thin sliced celery
1 cup grapes, halved
1/4 cup raisins
1/2 cup strawberry yogurt
2 Tablespoons sunflower seeds
  1. Combine all the fruit and stir in yogurt.
  2. Cover and refrigerate at least 1 hour (6 serv.)

Baked Vegetables

4-6 cups or broccoli (or cauliflower, thawed Brussel sprouts cut in half)
1 Tbls. Olive oil
Sea salt
  1. Preheat oven to 425 degrees.
  2. Cut vegetable of your choice into bit size pieces and place in a large bowl.
  3. Drizzle with olive oil, sprinkle with sea salt and toss.
  4. Place in heated oven and bake until slightly browned (20 minutes for broccoli, about 25 min. for Brussel sprouts).

Black Bean Soup

1 cup salsa
2 cans black beans, drained and rinsed
2 cups chicken broth
1 tsp. lime juice
2 Tbs. chopped cilantro
  1. Heat the salsa in a large saucepan over medium heat for 5 minutes.
  2. Stir in the beans and broth.
  3. Bring the mixture to a boil then lower the heat and simmer the soup, covered for 15 minutes.
  4. Let the soup cool slightly then ladle half of it into a blender and puree it.
  5. Return pureed soup to the pot.
  6. Stir in the lime juice and cilantro and heat.
  7. Serve soup warm. (Serves 4)

    *For additional protein, could add cooked chicken when you add lime juice and cilantro.

Broccoli Beef

6-8 cups chopped broccoli
1 Tbls. Olive oil 
Sea salt
2 lbs. ground beef
Minced garlic 
Fresh, peeled, grated ginger
Brown rice
*Tamari (gluten free soy sauce alternative)
  1. Make brown rice according to directions. 
  2. Preheat oven to 415 degrees.
  3. Place chopped broccoli in a bowl, drizzle olive oil over and sprinkle with sea salt.
  4. Place broccoli in one layer on a cookie sheet and put in heated oven.
  5. While that is cooking (about 15 minutes), heat garlic and peeled and grated ginger in a pot with a little olive oil or spray of pam.
  6. Add ground beef and cook until browned.
  7. Add broccoli and toss together.
  8. Serve broccoli and beef over brown rice.
  9. Add tamari to taste. *Can be found at Drug Emporium

Easy Sloppy Joe's

1 pound lean ground beef
1 cup chopped onion
2/3 cup chopped green bell pepper
2 cups tomato sauce (organic)
2 tablespoons tomato paste (organic)
1 teaspoons prepared mustard
1 1/2 teaspoons tamari
1 1/4 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon sea salt
1/8 teaspoon black pepper
2 sprouted grain buns, split
  1. Heat a large skillet over medium heat.
  2. Cook the beef, onions, and green peppers together, stirring until the beef is crumbled and browned.
  3. Stir in the remaining ingredients, and reduce the heat to medium-low.
  4. Cover and cook 15 minutes, stirring occasionally.
  5. Divide the beef mixture among the bun halves and serve open-faced.
  6. Top with pickles, raw onions, and/or lettuce.

Egg Scramble

Vegetables (onion, green pepper, mushrooms, baby spinach, tomatoes, etc.)
  1. Spray skillet lightly with pam and add onion and green pepper. 
  2. After about 5 minutes of cooking, add the other vegetables and stir.
  3. Before the spinach is completely wilted, add 1 egg and 2 egg whites (or egg beaters) and whisk with a fork.
  4. Cook until the eggs are scrambled. Add salt and pepper.

Fabulous Flounder

1 1/2 pounds flounder
2 to 3 green onions, chopped (optional)
Bread crumbs 
Salt and pepper 
Juice of 1/2 lemon
Parmesan cheese 
Paprika (optional)
  1. Place fish on a foil-lined baking pan.
  2. Sprinkle with green onions, salt, pepper, lemon juice, bread crumbs, parmesan and/or paprika.
  3. Depending on thickness, you can either broil until done (8 to 12 minutes) or bake at 375 for about 10 minutes.

Fish Taco's

Flounder or Mahi Mahi for 4
1 Tbls. Chili powder
1⁄2 tsp. sea salt
1 tsp. cumin
Lemon or lime juice (fresh squeezed if possible)
4 sprouted grain tortillas
Black beans, rinsed and drained (optional)
  1. Preheat oven to 375 degrees.
  2. Place fish on greased foil.
  3. Mix spices together and sprinkle on both sides of the fish.
  4. Sprinkle with juice from lime or lemon.
  5. Cook fish for about 12 minutes (or until done).
  6. Place fish in sprouted grain tortilla and top with chopped avocado, tomatoes, black beans and salsa.
*Sprouted grain tortillas can be found in the freezer section of Drug Emporium

Fruity Oatmeal

1 cup water
1⁄2 cup Old Fashioned Oatmeal
1 cup fruit (fresh raspberries, strawberries, peaches, blueberries, green apples chooped, etc.)
2 Tbls. Chopped nuts
Sprinkle of cinnamon and stevia 
  1. Bring water to boil and add oatmeal.
  2. Turn heat down to a simmer for 5-7 minutes.
  3. Place oatmeal in a bowl and add fresh fruits, nuts, cinnamon and stevia to taste.
  4. Enjoy!

Lettuce Wraps

Turkey deli meat (preferably without nitrates)
2 large Green leaf or Romaine lettuce leaves
Sliced tomatoes
Sliced avocado
1⁄2 tsp. organic mustard
  1. Place deli meat on lettuce leaf.
  2. Add mustard and other vegetables.
  3. Top with lettuce leaf.
  4. Roll and enjoy!

Southwestern Salad

4 Chicken breasts
Black beans
Tomatoes - chopped
Avocado – chopped
Mushrooms (if desired)
Lettuce (green leaf and/or spinach)
  1. Cut chicken into strips and cook in a skillet with spices you prefer (garlic, basil, lemon pepper, etc.). 
  2. Wash and tear lettuce.
  3. Add chicken and remaining ingredients.
  4. Add salsa and toss.
  5. Enjoy!
*Use lean ground beef instead for more of a Taco Salad

Steak and Asparagus Wraps

10 oz round steak, cut into strips
8 asparagus spears
1/2 lime, juiced
1/2 tsp minced garlic
1/2 tsp dried cilantro
1/4 tsp crushed red pepper flakes
4 leaves, romaine sea salt & pepper to taste mustard or balsamic vinegar to taste
  1. Preheat the broiler and put the broiler pan in the oven. 
  2. Make a foil pouch for the steak and asparagus.
  3. Whisk together lime juice, garlic, cilantro, salt, and pepper, and red pepper flakes in a small bowl.
  4. Drizzle onto the steak and asparagus.
  5. Seal the pouch.
  6. Put the foil pouch on the broiler pan and broil for 25 minutes, or until steak is done. 
  7. Remove pouch and open one end and let steam vent.
  8. Pour the pouch liquid into a small bowl and toss with a little mustard or vinegar.
  9. Arrange 1 lettuce leave on each plate.
  10. Spoon half the steak and asparagus mixture onto the leaf and top with another lettuce leaf, roll up and eat.

Stir-Fry Chicken

4 Chicken breasts
Minced garlic
Fresh ginger, peeled and grated
1 Tbls. Olive oil
Chopped vegetables of your choice (broccoli, cauliflower, carrots, celery, mushrooms, green pepper, onion, etc.)
Liquid Aminos or Tamari (natural soy sauce)
Brown Rice 
  1. Make rice according to directions.
  2. Cut chicken in cubes and cook with favorite spices (garlic and ginger recommended). Meanwhile chop vegetables.
  3. Add olive oil to a large, covered pot/wok and add chopped vegetables.
  4. Place on medium heat and cook vegetables, covered, stirring periodically.
  5. Once the vegetables are cooked but still firm, add the chicken and stir.
  6. Serve the chicken and vegetables over the rice, adding Liquid Aminos or Tamari to taste.