Fennel, celery and green apple slaw

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Ingredients: (219 calories) (2 serves)

  • 2 Tablespoons olive oil extra virgin
  • 1 Tablespoon Apple Cider Vinegar
  • 1 Tablespoon fresh tarragon, minced
  • 1 teaspoon lemon juice
  • Zest from 1 lemon
  • 2 celery sticks plus the leaves
  • 1 fennel bulb, plus the fronds
  • 1 green apple
  • Dash of salt and pepper

Instructions:

  1. In a small bowl combine the oil, vinegar, tarragon, lemon juice and zest. Set aside.
  2. Using a mandoline slicer on the thinnest setting, thinly slice the celery, fennel bulb and green apple. Place in a medium bowl. Chop the celery leaves and fennel fronds and add to the bowl.
  3. Toss the salad with the dressing and season with salt and pepper.

Vegan quinoa, broccoli, and kale curry

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Ingredients:

  • 3 tablespoons olive oil, divided
  • 3 cups broccoli florets, stems trimmed
  • 3 cups cauliflower florets, stems trimmed
  • Kosher salt and freshly ground black pepper
  • 1 red onion, thinly sliced
  • 1 tablespoon curry powder
  • ½ tablespoon ground cumin
  • 1 cup quinoa, pre-rinsed or washed
  • 2 cups homemade vegetable stock
  • 2 1/2 cups lacinato or curly kale, leaves removed from the stalks and cut into 1-inch ribbons
  • 1 tablespoon fresh juice from 1 lime
  • ½ cup roughly chopped fresh cilantro
  • ½ cup microgreens, such as sunflower (optional)

Instructions:

  1. Heat the 1 ½ tablespoons oil in a large pot over medium-high heat until shimmering. Add the broccoli and cauliflower and a pinch of salt and pepper. Cook, stirring until lightly browned and just tender, 4 to 5 minutes.. Remove from the pot and set aside.

  2. Add the remaining oil to the same pot, and return to medium-high heat until shimmering. Add the onion and a pinch of salt and cook, stirring, until softened, about 4 minutes. Add the curry powder and cumin, stirring until fragrant, about 30 seconds. Add the quinoa and toast until lightly fragrant, about 1 minute.

  3. Add the broth, and adjust the heat to maintain an active boil for exactly 9 minutes. Stir in the kale until wilted and add the vegetables until they are finished cooking, about 2 minutes more. Stir in lime juice and season to taste with salt and pepper. Top with the cilantro and greens (if using) and serve.

Grilled cuban chicken

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Ingredients:

  • 3 lb boneless chicken breast
  • 3 tbsp Cuban dry rub
  • 1 cup cilantro chimichurri
  • 1 vidalia onion, 1/2-inch cut rings
  • 2 tbsp olive oil extra-virgin
  • 1/2 bunch cilantro sprigs
  • 12 lime wedges
  • Salt and pepper to taste

Cuban dry rub

  • 2 tbsp cumin powder
  • 2 tbsp paprika
  • 2 tsp garlic powder
  • 1 tsp crushed red pepper
  • 2 tbsp cajun seasoning
  • 1 tbsp salt

Mix spices together.

Cilantro chimichurri

  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 dash crushed red pepper
  • 3 garlic cloves
  • 1 cup olive oil extra-virgin
  • 1 lemon (for juice)
  • 2 lemons (for zest)
  • 1 tbsp red vinegar
  • 2 tbsp water

Place ingredients in blender and puree until almost smooth.

Instructions:

  1. Preheat grill.
  2. Rub chicken on both sides with Cuban rub. Place chicken into fridge while prepping onions.
  3. Brush onions with olive oil; season with salt and pepper.
  4. Place rubbed chicken on grill and cook through until internal temperature of 165 degrees is reached. Add onions to grill when chicken is almost done. Grill onions on both sides. Once onions are tender and chicken is done, let chicken rest while grilled onions are placed into a mixing bowl.
  5. Squeeze 6 of lime wedges on top of onions. Add some cilantro sprigs into bowl with onions and lime juice. Season onions with salt and pepper; toss gently and set aside.
  6. To serve, slice chicken on a bias cut and arrange on a large platter. Scatter warm grilled onions on top of sliced chicken, drizzle with cilantro chimichurri and garnish dish with remaining cilantro sprigs and lime wedges.

 

 

 

 

Lemon parsley cauliflower rice

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INGREDIENTS:

  • 1 small head of cauliflower (4-5 cups riced)
  • 3 Tbsp olive oil extra-virgin
  • 2 tsp lemon zest (approximately 1 lemon)
  • 4 Tbsp chopped fresh pasley
  • 1/8 tsp salt, to taste

Instructions:

  1. Trim cauliflower and place florets in a food processor (you may have to do this in batches). Pulse until chopped to rice grain size. Set aside.
  2. Heat cooking fat in a large frying pan or wok over medium-high heat. Add cauliflower to the oil and cook, stirring frequently until cauliflower is cooked al dente (about 6-8 minutes).
  3. Stir in lemon zest, parsley and salt. Cook 1 minute. Enjoy!

Balsamic steak rolls

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Ingredients (4 servings):

  • 1 ½ – 2 lb. skirt steak, sliced into thin strips
  • 1 carrot, matchstick cut
  • 1 bell pepper, matchstick cut
  • ½ zucchini, matchstick cut
  • 5 green onions, matchstick cut
  • 2 cloves of garlic, minced
  • ½ tsp. dried oregano
  • ½ tsp. dried basil
  • Olive oil extra-virgen
  • Sea salt and freshly ground black pepper

Balsamic:

  • ¼ cup balsamic vinegar
  • ¼ cup olive oil
  • 2 teaspoons stevia
  • ½ teaspoon dijon
  • Salt and pepper

Instructions:

  1. Prepare the balsamic.
  2. Season the steak slices with sea salt and freshly ground pepper to taste and set aside.
  3. In a skillet, add some cooking fat and cook the garlic for 1 or 2 minutes; then add all the remaining vegetables and cook until soft but still a little crunchy, about 3 to 4 minutes.\
  4. Season with oregano, basil, sea salt and pepper, and transfer to a bowl.
  5. Arrange a small pile of vegetables in the center of each slice of beef. Tightly roll the meat around the filling, and secure with a toothpick.
  6. Return the beef rolls to the skillet, and cook over a medium-high heat on all sides until the meat is cooked through.
  7. Remove the toothpicks, spoon some of the balsamic sauce over the rolls, and serve.

Cancer-Fighting squid salad

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Ingredients:

  • 2 tbsp olive oil
  • 1 tbsp garlic
  • 1/2 lb squid rings
  • 2 cups arugula
  • 2 tbsp parsley
  • 1 tbsp lemon juice
  • 1/2 tsp lemon zest
  • Dash of sea salt

Instructions:

  1. Heat olive oil in stainless steel pan. Add the chopped garlic. Sauté for 30 seconds. Add 1/2 pound of squid rings. Sauté for 2 minutes or until translucent.
  2. Remove from heat and add to bed of arugula on a plate. Garnish squid and arugula with squeeze of fresh lemon; sprinkle on parsley and lemon zest.
  3. Top with a hint of sea salt. Enjoy!

Grilled chicken salad

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INGREDIENTS: (10 SERVINGS)

  • 3/4 cup extra-virgin olive oil, divided
  • 2 tablespoons plus 1/3 cup fresh lemon juice (from 3 or 4 lemons), divided
  • 1 tablespoon plus 1 teaspoon minced garlic (4 cloves), divided
  • 5 boneless, skinless chicken-breast halves (10 to 11 ounces each)
  • 12 chicken drumsticks
  • 2 cups shelled fresh peas (from 2 pounds in pods)
  • 2 tablespoons minced shallot
  • 2 tablespoons Dijon mustard
  • 1 teaspoon coarse salt
  • 1/2 cup chopped fresh mint leaves, plus 1/2 cup packed fresh mint leaves (from 2 bunches)
  • 1 to 2 heads butterhead lettuce such as Bibb or Boston, trimmed and separated into leaves

Instructions:

  1. Whisk together 1/4 cup oil, 2 tablespoons lemon juice, and 1 tablespoon garlic. Pour over chicken, and refrigerate 2 hours.

  2. Cook peas in a large pot of boiling water until just tender, 2 to 3 minutes. Drain, and submerge in ice water to stop the cooking and retain color.

  3. Preheat grill to medium-high heat or set up grill for indirect heat. Remove chicken from marinade, and grill chicken, turning often, until internal temperature reaches 165 degrees, 15 to 20 minutes for drumsticks and 20 to 25 minutes for breasts. Let cool, and refrigerate until ready to serve. Just before serving, cut chicken breasts into thick slices.

  4. Whisk together remaining 1/2 cup oil, 1/3 cup lemon juice, and 1 teaspoon garlic, the shallot, mustard, salt, and chopped mint in a medium bowl. Arrange lettuce, whole mint leaves, and peas on a large serving platter. Toss chicken in dressing, and arrange on salad. Pour remaining dressing over salad.

Strawberry arugula quinoa salad

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Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups water
  • 10 strawberries, cored and quartered
  • 1/4 cup slivered almonds, toasted
  • 2-3 green onions, thinly sliced
  • 2 Tbsp thinly sliced fresh mint
  • 2 cups of baby arugula greens

You can choose the vinaigrette you preffer, but we recommend this strawberry vinaigrette to intensify the strawberry flavor!!

Strawberry vinaigrette:

  • 1 lb. fresh strawberries
  • 1 teaspoon stevia (optional)
  • A pinch of salt
  • 1-2 teaspoons water
  • 2 tablespoons olive oil
  • 1/2 tablespoon balsamic vinegar
  • 1 tablespoon poppy seeds (optional, but do it!)

Instructions:

  1. Cook the quinoa according to the package instructions. (If no package instructions, put 1 cup of uncooked quinoa into a saucepan with 2 cups of water and a pinch of salt. Bring to a boil, cover, reduce heat to a low simmer and cook for 15 minutes. Remove from heat, let sit for 5 minutes covered, then fluff with a fork.)
  2. Prepare the vinaigrette.
  3. When the quinoa is cooked, spread it out on a baking sheet to cool quickly.
  4. When the quinoa has cooled, place into a large bowl and toss with the vinaigrette (don’t use all the vinaigrette, just a few, to taste). Then toss with the strawberries, almonds, green onions, mint, and arugula.
  5. Serve immediately.

Vinaigrette:

  1. Remove the stems from the strawberries and cut in half. In a small pot combine the strawberries, stevia, salt and water. Heat over medium heat until the strawberries begin to soften and release their juices. Use an immersion blender to mash the strawberries into a paste (you could also use a blender or food processor).
  2. Strain the strawberry mixture through a fine mesh seive and allow to cool. Combine the strawberry juices with the olive oil, balsamic vinegar and poppy seeds. Taste and add a little salt and pepper if needed.
  3. Store any remaining dressing in an airtight container in the refrigerator for up to two weeks

 

Pan-seared chicken with tomato-olive relish

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Ingredients: (4 servings)

  • 2 teaspoons extra-virgin olive oil, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon finely chopped basil
  • 1 tablespoon sherry vinegar or balsamic vinegar
  • 1 cup cherry tomatoes, quartered
  • 1/3 cup chopped pitted olives

Instructions:

1. Heat a grill pan over medium-high heat. Add 1 teaspoon oil; swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 6 minutes on each side or until done.

2. While chicken cooks, combine remaining 1 teaspoon olive oil, basil, and vinegar in a medium bowl, stirring with a whisk. Add cherry tomatoes and olives; toss to coat. Serve relish with chicken.

Vegetarian integral rice

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Ingredients: (4 servings)

Instructions:

  1. Beat eggs with a fork until small bubbles appear. Heat a wok over medium-high heat until hot. Add 1 teaspoon of oil. Add eggs and swirl around wok to form a thin omelette. Cook for 1 minute. Turn and cook a further minute. Remove to a board. Thinly slice.

  2. Add remaining oil, onion, garlic and chilli to wok. Stir-fry for 2 minutes. Increase heat to high. Add broccoli, carrot and beans. Stir-fry for 4 minutes, or until tender and crisp.

  3. Add rice and soy sauce to wok. Stir-fry for 3 minutes, or until heated through. Add egg and stir to combine. Serve immediately.