- Sugars: (Energy/Soft Drinks, Fruit Juice, Candy, Cakes and Sweet Treats)
- White Carbs: (Replace white rice, bread, pasta etc. with WHOLEGRAIN or BROWN alternatives e.g. wholegrain bread, wholegrain pasta, wholegrain wraps, brown rice.
1. CAJUN CHICKEN
3 Skinless, boneless Chicken breasts
3 cups green beans (washed with ends cut off)
1 large sweet potato
3 garlic cloves (peeled and finely chopped)
1 tbsp macadamia oil or coconut oil
Cajun Spice mix:
1 tsp cumin
1 tsp paprika
1 tsp garlic powder
1 tsp coriander
¼ tsp cayenne pepper
¼ tsp oregano
¼ tsp black pepper
Pinch of salt
Preheat oven to 200°C
Peel sweet potato and cut into chips
Drizzle chips with coconut oil and mix to coat evenly
Spread chips into single layer onto cooking tray lined with baking paper
Place in oven and cook for 20 minutes while preparing chicken
Combine Spices in a small bowl and set aside
Dice raw chicken into bite size cubes
Sprinkle spice mix onto chicken and mix to coat all pieces
Spread chicken evenly onto cooking tray lined with baking paper and place in oven with sweet potato and cook for a further 15-20 minutes until chicken juices run clear
Heat teaspoon of coconut oil in pan on medium heat
Place green beans on pan and cook for a few minutes until bright green
Add chopped garlic to pan and cook until beans begin to brown and are cooked to desired tenderness
Divide ingredients into 4 portions and serve
2. SAVORY ENGLISH MUFFIN
3 oz Applegate Naturals Black Forest ham
½ cup raw kale, leaves torn, stems removed
2 Tbsp shredded low-fat cheddar cheese
1 whole-wheat English muffin
1 tsp olive oil
Layer ham, kale, and cheese on muffin halves
Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste.
Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts.
3. SCRAMBLED EGGSADILLA
1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa
Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.
EGG MUFFIN WITH COTTAGE CHEESE AND FRUIT
1 whole-wheat English muffin
1 hard-boiled egg, sliced
1 cup nonfat cottage cheese
½ medium grapefruit
Toast a split English muffin, then top each half with sliced egg.
Serve cottage cheese with grapefruit wedges on top.
EGG-WHITE FRITTATA WITH FETA, SPINACH, AND MUSHROOMS
2 egg whites
½ cup chopped fresh spinach
½ cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice
6 oz water or seltzer
Whisk together the egg and egg whites.
In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted.
Reduce to low heat, and add eggs.
Cover, and cook 3 minutes, until eggs are firm.
Top with feta and cilantro.
Serve with toast and pomegranate juice mixed with water or seltzer.
1. Slim Down Detox Water
This cucumber detox water is an ideal starting point for all dieters. The diuretic properties guarantee that all moisture will be rapidly flushed from the system. Tart grapefruit delivers a revitalizing rush of flavor, and the fruit is packed with fat-burning enzymes. All of the citrus contained within this refreshing beverage is designed to heal the internal digestive tract. Mint leaves briskly finalize the drinks ability to easy any tummys woes while losing weight fast. This tasty brew only takes ten minutes to prepare, and it yields 8 potently cleansing servings. All ingredients are simply combined 2 hours before consumption.
2. Blackberry and Orange Detox Water
A daring dieting infusion comes to life with this benevolent blueberry detox drink. The masterful concoction features a delicious core of mandarin oranges. The wedges permeate moisture with ample healing properties, and the slight sourness is decadently delightful. At the same time, a stash of ripened blueberries brings extra antioxidants. These superfoods are notoriously packed with vitamin C and fiber. Each berry gains its navy coloration through the presence of detoxifying pigments. These compounds are known as anthocyanins, and their inclusion in a health regimen can prevent the presence of free radicals and ulcers. To intensify taste, simply squish berries and twist oranges.
3. Lemon and Mint Detox Water
Lemon water detox methods have reached a zenith with this thirst-quenching diet recipe. For those that love sugary drinks, this tasty blend can permanently replace sodas and fruit juices. The mint is uniquely calming for all possible tummy woes; simultaneously, the lemons provide the maximum amount of internal cleansing. This vibrant potion will even appeal to those who don’t typically consume water on its own. The tingling refreshment is hard to surpass on any scale. Huge quantities of advantageous electrolytes are naturally embedded in the citrus fluids, and the chilly mint undertones in this recipe will cool off the entire beverage.
4. Watermelon Detox Water
The latest dieting trend has reached a new level of evolution with this insanely flavorful watermelon detox water. There are plenty of antioxidants stored within the juicy melons, and its nutrient contents are through the roof. One of its key compounds is the phytonutrient known as lycopene. This generous ingredient is an extraordinarily strong antioxidant, and it also is known to foster anti-inflammatory effects. Amino acids are also provided to aid in blood flow and cardiovascular well-being. This is great for anyone with a rigid fitness routine. Seedless watermelons are preferred for this blend, and the final product is a ruby red wonder!
5. Pineapple Sugarcane Spa Water
Every drop of this iconic pineapple detox water is packed with vivacious charm. The recipe is astonishingly simple, but it yields an incredible source of hydration. The heavenly elixir only requires 2 sticks of sugar cane, approximately 5 pineapple chunks and 2 liters of water. All H2O should be filtered, and spring water is the best choice. Upon combining the ingredients, this brew can be consumed immediately; however, every minute of stewing increases the fun for the tongue. The deliciousness is special enough to make every sip a divinely uplifting experience. Meditative properties are enhanced by pineapples ability to expel toxins.
6. Strawberry, Lime, Cucumber and Mint Water
To indulge in a supreme detoxification experience, this devilishly rich combination achieves liquid perfection. Despite their sweetness, strawberries are uniquely healthy, especially when it comes to promoting antioxidant intake. This spunky pink fruit has a ravishingly tasty bite, and it empties the body of errant toxins. Strawberry detox water is masterfully enhanced by limes citrus zing. This fruit purifies the intestines and fortifies the colon. Cucumber plays a role in managing efficient hydration, and the mint keeps all of the digestive organs calm.
2 large zucchini (about 1 lb.), shredded 1 small onion, shredded 2 large eggs, beaten 1 cup matzo meal 1 tsp. kosher salt canola oil for frying 1 cup plain Greek yogurt 2 Tbsp. chopped dill ¼ cup diced cucumber 2 Tbsp. lemon juice ½ tsp. kosher salt
In a large bowl, combine zucchini, onions, eggs, matzo meal and salt and stir to combine. Heat ¼-inch oil in a large sauté pan over medium high heat. Drop scant ¼ cups of batter on to pan and lightly press down to flatten. Fry for about 4 to 6 minutes per side or until nicely browned. Remove and drain on paper towels. Continue with remaining batter.
In a small bowl, combine yogurt, dill, cucumber, lemon juice and salt and stir. Serve tzatziki alongside latkes.
This creamy mac n cheese gets its heat from chipotle peppers along with a cooling twist of tangy flavor from fresh lime zest. It’s an easy and delicious side dish that makes the perfect partner for any main course.
SERVINGS: 6 to 8
TIME TO TABLE: 10 minutes prep, 20 minutes cooking.
INGREDIENTS: 2 slices bacon, chopped ¼ cup finely chopped onion 2 cloves garlic, minced 3 tablespoons unsalted butter 3 tablespoons all-purpose flour 3 cups 2% or whole milk 12 oz. sharp cheddar cheese, shredded 2 chipotle peppers, chopped + 2 teaspoons adobo sauce 1 teaspoon fine ground sea salt 1/8 teaspoon ground black pepper 1 lb. large elbow macaroni, cooked to al dente Zest of 2 Paramount Citrus limes
1. In a 4 to 5 quart pot, cook the bacon over medium heat for about 7 minutes or until it becomes crisp and the fat is visible on the bottom of the pan. Transfer the bacon to a small dish.
2. Add the onion and garlic to the pot and cook for 1 minute. Add the butter, cook until melted and bubbly. Whisk in the flour until a paste forms. Slowly whisk in the milk.
3. Raise the heat to bring the milk to a simmer as you whisk. Continue to cook and whisk until the sauce thickens enough to coat the back of a spoon, 5 to 7 minutes.
4. Reduce the heat to low and stir in the cheese until melted. Add the chopped peppers and the adobo sauce, salt and ground black pepper.
5. Stir in the macaroni and the reserved bacon. Remove the pot from the heat. Add the lime zest and stir until all ingredients are combined and the pasta is coated with the sauce. Serve warm.
My family makes this as soon as the weather turns crisp and cold. It’s easy to make and a delight to have around the house. This is also great as a gift to give others!
You will need:
1 cup of instant tea powder
2 cups Tang
1 packet of lemonade mix
2 cups white sugar
2 tsp ground cinnamon
½ tsp ground cloves
Mix all ingredients in a large bowl. Make sure that all ingredients are combined thoroughly. Keep in a sealed jar.
To make the tea, heat up one cup of water. Add 3-4 tablespoons of mix to mug and mix well. Enjoy!
My favorite cookie is a perfectly made shortbread cookie. With just three ingredients, it’s easier than you think to make these buttery cookies. It’s also very easy to customize the basic recipe to suit your tastes - dip the cool cookies in chocolate for a rich addition or add tea leaves into the dough to give it a light, delicious flavor!
You will need:
4 cups flour
2 cups butter, softened
1 cup sugar
Place softened butter in a large mixing bowl. Add sugar and cream together. Add flour - not all at once - and incorporate well. When all flour is mixed in, turn out on a dusted surface: you can use flour or you can use powdered sugar!
Roll dough out to a ½-inch thickness. Using a cookie cutter or, as I tend to use, a glass drinking cup, cut out your cookies. Place cookies on an ungreased baking sheet.
Bake at 350F for 20 minutes, or until barely golden! Enjoy warm or let cool and dip in chocolate or have with tea or give to loved ones.
Pasta e Fagioli
During all the hubbub of the holidays, it can be nice to stick something in a slow cooker and let it go. I think soup is pretty much the perfect medium and it’s good for any aspiring kitchen witch. This soup is one of my favorites and it definitely warms you from the inside out.
You will need:
1 pound of ground beef
1 small onion, finely diced
2 carrots, shredded
2 stalks of celery, finely diced
1 can diced tomatoes with juice
1 can kidney beans, drained and well rinsed
1 can cannellini beans, drained and well rinsed
2 cups of beef broth
25 ounces spaghetti sauce, jarred or homemade
2 tsp oregano
2 tsp parsley
1 tsp ground black pepper
¾ cups ditalini pasta
salt to taste
Brown ground beef; drain well. Add onion, carrots, and celery. Add all ingredients, minus the pasta, to the slow cooker. Stir well. Set slow cooker to either low for 6-8 hours or high for 4-5 hours.
When there is 30 minutes left of cooking, add pasta. Alternatively, cook pasta before adding it to the soup right at the end.