Breakfast Protein Cookies

• 2 whole Ripe Bananas, Mashed Until Creamy
• ⅓ cups almond butter
• ⅔ cups Unsweetened Applesauce
• ¼ cups Vanilla Whey Protein Powder
• 1 teaspoon Vanilla Extract
• 1 teaspoon Butter Extract (optional)
• 1-½ cup Quick Oatmeal, Uncooked
• ¼ cups Chopped Pecans
• ¼ cups Carob Chips Or Chocolate Chips

In a large bowl, mix mashed banana and almond butter together. Then add in apple sauce, vanilla protein powder, and vanilla and butter extracts.

Add in the oatmeal, nuts, and chocolate chips.

Let the dough rest for 10 minutes. Preheat oven to 350 degrees F.

Drop the cookie dough onto a parchment lined cookie sheet.

Bake approximately 30 minutes or until golden brown.

Total carbs in batch: 54 + 17.3 + 18.6 + 81 + 3.5 + 26.5 = 200g

Cherry Tomato Pasta

• Cherry tomatoes (about 24 oz)
• Olive oil (3 tbsp)
• 2 cloves garlic
• 1/4 cup white wine
• Basil chopped
• Parmesan cheese
• Twisted pasta – 1/2 box

Heat up the 3 quarts of water and boil the pasta.

Cut the tomatoes into halves. Heat oil and garlic until fragrant. Add tomatoes. Cook about 10 minutes. Add the white wine.

Add the cooked pasta and mix with the tomatoes. Add the basil and turn off the heat.

When serving add the Parmesan cheese.

Lemon Butter Salmon

• 3 lbs salmon fillet
• 1 lb asparagus
• 1 tablespoon olive oil
• 1 medium shallot, chopped
• 1/4 white wine vinegar
• 1/4 cup white wine
• 1/2 cup butter (1 stick), cubed
• 2 tablespoons capers, drained
• 1 tablespoon lemon zest
• 1/2 lemon, juice
• Salt and pepper

Preheat oven to 400 degrees. Line baking sheet with oil and brush with olive oil.

Cut salmon into 6 equal pieces. Salt and pepper both sides of salmon.

Wash asparagus and place around the edges of baking sheet.

Bake 20 – 25 minutes until salmon is opaque and flakes easily.

In a saucepan, simmer shallots, white wine, wine, and vinegar until shallots are soft.

Add the butter and 2 Tbsp water. Stir until melted and smooth.

Stir in capers, lemon juice, zest and parsley.

Pour over salmon and serve.

Chia Seed Pudding

• 2 tbsp chia seeds
• 3/4 cup (or 1/2 13.5 fl oz can) coconut milk
• 1 tbsp honey

We’re still experimenting with this, but this is pretty good as it is.

Combine all ingredients together and mix well.  Refrigerate overnight and enjoy.

Microwave Eggs

• 2 eggs
• Spinach
• Tomatoes – diced
• Shredded cheese

Scramble the eggs in a microwave friendly bowl. Microwave eggs with tomatoes and spinach for 40 seconds. Mix and add cheese. Microwave for another 50 seconds.

Miso Butterfish

• 2lbs butterfish
• 1/3 cup cooking sake
• 1/3 cup mirin
• 2/3 cups sugar (1/2 cup is good for us)
• 1 cup white miso

2 pounds of butter fish should be the minimum to make this dish worth making. Cooking sake, also called Ryorishi, can be found at your local Japanese specialty store.

The marinade

1. To make the marinade bring sake, mirin, and sugar to a boil for 5 minutes
2. Reduce to a simmer for 10 minutes. Remove from heat and whisk with miso until it’s mixed well. Allow it to cool.
3. Apply the marinade to the butterfish for 48 to 72 hours.

Cooking

1. Preheat oven to 450° and bake for 5 to 8 minutes.
2. Broil for an additional 2 – 3 minutes until well caramelized. Make sure to watch it closely as miso burns quickly.

 

Portuguese Bean Soup

• 2 ham shanks
• 12 ounce Portuguese sausage cut into 1/2 inch pieces
• 1 quart water
• 1 can (8oz) tomato sauce
• 1 large onion wedged
• 2 potatoes cubed
• 1 large carrot cubed
• 2 cans (15oz each) red kidney beans including liquid
• Salt and pepper to taste

We usually just use 1/2 the onion.

Simmer ham shanks and Portuguese sausage in water for 2 hours. Add remaining ingredients; cook 15 – 20 minutes or until vegetables are cooked.

Lentil Chili

This is the healthier version of our classic meat version of the chili.

1 packet Lawry’s Chili (or use a vegan powder to make it a vegan chili)
1 can Kidney Beans
1 can Chili beans
2 can 14.5 oz Diced Tomatoes
1 can Rotel Diced Tomatoes and Green Chilies
1 cup lentils
1/2 onion diced (or up to 1 full onion)
3 cloves garlic diced
29 oz of water ( 2 cans full)

Rinse the lentils in water.  Sauté garlic and onions in oil. When the onions and garlic are softened and fragrant add the rest of the ingredients.  Simmer for 50 – 60 minutes.

Salmon Caesar Salad

• 1 teaspoon garlic salt
• 1/2 teaspoon lemon pepper
• 2 salmon fillets, skin removed (5-6 ounce)
• 1 tablespoon extra-virgin olive oil
• 2 romaine lettuce hearts
• 1/2 cup Caesar dressing
• 1 tablespoon Parmesan cheese (optional)
• Freshly ground black pepper to taste

Rub in garlic salt and lemon pepper on the salmon.

Heat a pan over medium-high heat, add the oil and coat the pan.

Cook the salmon for 2 to 3 minutes until underside is browned and slightly crispy.

Cook the other side of the salmon for 4 to 6 minutes.

Cut the romaine lettuce into bite-size pieces and place in a Ziploc bag or container.  Add the dressing, Parmesan, and pepper and shake it up.

Cut salmon as desired and place on top of the salad.  Serve.

For the Caesar dressing we recommend Brianna’s Asiago Caesar Dressing.  Our local Times supermarket usually sells this.

Vegetable Gumbo

• 2 tablespoons peanut oil
• 1 small yellow or white onion, chopped
• 1 medium green bell pepper, chopped
• 2 medium celery stalks, chopped
• 1 tablespoon Creole seasoning blend
  
• 2 (14-ounce) cans low-sodium diced tomatoes
• 1 (15-ounce) can kidney beans, rinsed, drained
• 1 (8-ounce) pkg frozen sliced okra
• 1/2 can (or 1 cup) low-sodium vegetable broth
• 1/2 cup long-grain brown rice like Basmati or Texmati
• 2 teaspoons gumbo filé powder

1. Chop the onion, 2 bell peppers, and 2 celery stalks.
2. Get a large pot, add 2 tablespoons peanut oil, and place over medium heat.
3. Add the chopped veggies from step 1.  Cook for 4 minutes or until softened.
4. Stir in 1 tablespoon of Creole seasoning.
5. Rinse the kidney beans.
6. Stir in 2 cans diced tomatoes, 1 can kidney beans, 8-ounce pkg of frozen okra, 1/2 can vegetable broth, and 1/2 cup rice.
7. Bring to a full simmer stirring occasionally.
8. Cover and reduce the heat to low.  Simmer for 45 minutes or until rice is fluffy.
9. Stir in the 2 teaspoons of gumbo filé powder.
10. Dish it out!  Eat with crackers or maybe cornbread(?)

This recipe was found in the Green Smoothies for Life book:

Notes:  We have mistakenly used 1 can (or 2 cups) of vegetable broth each time we made it.  So far it’s been ok.  Usually we can only get a medium onion and use about 3/4 of the medium onion.