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Recipe Vault

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Breakfast Recipes

Show Egg Recipes


[op_liveeditor_element][text_block]Egg Recipes: Serving Suggestion — serve eggs with toast, fruit, oatmeal or a smoothie!

Spicy Egg & Black Bean Scramble (single serving)  

  • 3 eggs
  • ¼ cup black beans
  • Chopped onions & peppers *optional
  • 3 Tb salsa
  • ¼ sliced avocado


Spray skillet with cooking spray or can use a drizzle of olive oil, if you are using chopped onions and peppers place in first and sauté for a few minutes, then add eggs and black beans and scramble until your desired consistency is met. Remove from stove place in bowl and top with salsa and a few slices of avocado.

Kale and Feta Mini quiche (Makes 4-6 servings)

  • 1 dozen eggs
  • 1-2 tsp salt
  • 1 bunch chopped kale
  • 1 tbsp olive oil
  • 1/3 cup feta crumbles


Preheat oven to 375 F. Spray or brush muffin tin with olive oil. Sautee kale in olive oil until wilted. Layer kale in the bottom of 6 muffin tins. Scramble eggs in a separate bowl. Fill muffin tins with egg mixture. Top with feta.

Bake for 25 minutes or until cooked through

Loaded Egg Muffins

Ingredients (for 12 muffins)

  • 12 eggs (or you can use 6 eggs 12 egg whites for a slightly lower-fat (calories) recipe)
  • 1-2 tsp salt
  • 1 cups chopped spinach
  • 1/2 cup diced mushrooms
  • 3 pre-cooked chicken sausages, chopped small (about 1 cup)
  • ¼ cup shredded cheddar cheese (optional)


Preheat oven to 375 F. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat and vegetables. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add salt, and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes, sprinkle with cheese in last 5 minutes of baking. muffins are done when risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Turkey egg cups (serves 2-3)

  • 6 slices deli turkey
  • 6 eggs


Use each slice of turkey to line muffin cups, crack 1 egg into each turkey cup. Bake at 400 degrees 10-20 minutes for soft centers, 25 minutes for firmer centers. Serve with crunchy veggies. (or toast to dip it in!)[/text_block][/op_liveeditor_element]


Show Smoothie Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Smoothie Recipes *note* on all smoothies, you can replace protein powder water with greek yogurt and a little water. This will make the smoothie more tart as compared to using protein powder.

Blueberry bliss protein smoothie (Single Serving)

  • 1 Cups frozen blueberries
  • 1 Scoop vanilla whey protein
  • 1 cup milk or almond milk
  • 1 handful of spinach/greens (optional)

Blend ingredients in a blender

Tropical Carribean smoothie (Single Serving)

  • 1/2 Cup frozen tropical fruit
  • 1/2 Banana
  • 1 Scoop vanilla whey protein
  • 1 cup water
  • 3 tbsp canned coconut milk (optional)

Blend ingredients in a blender

PB Strawberry & Banana Smoothie (Single Serving)

  • 1 cup frozen strawberries
  • 1/2 frozen banana
  • 1 scoop vanilla protein powder
  • 1 cup water
  • 1 tbsp natural peanut butter

Blend. Enjoy.

Pumpkin Pie Protein Smoothie

  • 1/2 cup unsweetened almond milk
  • 1/2 cup ice
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • 1/4 tsp fresh grated ginger
  • 1 tsp cinnamon
  • 1 scoop vanilla protein powder

Instructions: Blend and serve.



Show Oatmeal Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”] Apple pie oatmeal (serves 2)

  • 1 tsp coconut oil
  • 2 apples, cored and chopped (skins on)
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 2 cups water
  • 1 cup rolled oats

In medium saucepan, heat chopped apples in coconut oil on medium heat after about 5 minutes, add spices and oats, toast oats for about 2 minutes, add water and bring to a boil, cook on medium heat for 15 minutes, or until oats are cooked through. Top with a scoop of vanilla whey protein (or eat with a side of eggs eggs), chopped walnuts, and honey.

Oatmeal Protein Pancakes (serves 2)

  • 1 cup cottage cheese
  • 1 cup oats
  • 3 eggs
  • 1 tsp cinnamon
  • 2 tsp stevia (truvia)

Blend all ingredients in a blender. Cook as you would any other pancakes. Top with yogurt, fruit, and nuts.

Pumpkin spice muffins (makes 1 dozen muffins)

  • 1 cup fat free cottage cheese
  • 1 cup pumpkin puree
  • 4 eggs
  • 1 cup rolled oats
  • 3 Tablespoons of truvia
  • 1 Tablespoon cinnamon
  • ¼ cup chopped walnuts

Blend all ingredients except walnuts in a blender. Pour into lined muffin cups. Sprinkle with walnuts. Bake at 350 degrees for 35 minutes, or until lightly brown on top. Store in the fridge.



Show Yogurt/Parfait Recipes


[op_liveeditor_element][text_block]Breakfast Sundae (serves 2)

  • 2 cups unsweetened greek yogurt
  • 1 packet of truvia
  • 1 cup strawberries, sliced
  • ½ cup blueberries
  • ½ cup walnuts
  • 2 tbsp ground flax seeds (optional)

Mix yogurt and sweetener and separate into two bowls, top with fruit, nuts, and flax seeds.[/text_block][/op_liveeditor_element]



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Lunch Recipes

Show Sandwich/Wrap Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Baked Chicken, Cranberry & Arugula Wrap

  • Chicken breast (I usually bake 6 so that I have extra for the week)
  • 1 can (1 Tb per wrap) cranberry sauce
  • 1 cup arugula/or spinach (about a handful per wrap)
  • 1 whole grain tortilla
  • Preferred Condiments


  • Place chicken breasts in parchment paper on cookie sheet, sprinkle with olive oil, salt, pepper, and I always like to add a little garlic. Bake in oven @ 400 for 15 min or until fully cooked (depending on size of chicken slices)
  • Once cooked let cool and you can slice or shred the chicken.
  • I like to warm my wrap in the oven or microwave before assembling.
  • Spread condiments (mayo, mustard) on wrap and then take 1 Tb cranberry sauce and spread evenly on wrap.
  • Spread chicken & then top with arugula/ or spinach and fold!

Mixed Tuna Salad Wrap

  • 1 can albacore tuna
  • 1 handful spinach/lettuce
  • 1 bell pepper
  • 1 pickle
  • Condiments
  • Lettuce Wraps


Open and drain can of tuna, place in bowl and add condiments, I like to use Dijon mustard, drizzle of olive oil and salt & pepper.

dice pepper, pickle and add to the tuna

 wrap the tuna in lettuce

I like to drizzle a little balsamic on the top on my wrap to add a little more flavor to my lunch

Chicken Collard wraps (serves 2)

  • 2 collard leaves
  • 2 tbsp. pesto
  • 6 ounces of cooked chicken
  • 1 handful alfalfa sprouts
  • 1 handful chopped lettuce
  • 1/2 of an avocado, sliced

Using the chard leaf as the wrap, assemble the wrap by placing the pesto in the middle, then layer with chicken, avocado, sprouts, and then lettuce. Wrap it up like a burrito, and enjoy! [/text_block][/op_liveeditor_element]


Show Soup Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Butternut Squash Soup

  • 1 butternut squash
  • 3 Tb Olive Oil
  • 1 small yellow onion
  • 3 cloves garlic
  • 1 sweet potato
  • 24 oz. veggie broth (can also use bouillon & water)


  • Peel & cube the butternut squash & sweet potato (you can also purchase ready to use @ whole foods)
  • Place olive oil, chopped onions and chopped garlic in pot and let simmer until they start to brown and you can smell the wonderful aroma.
  • Add cubed butternut squash and sweet potato to pot. Mix every few minutes to keep things from sticking to the pot.
  • Add broth and let simmer for 30 min. Place a timer on and go about your business until it rings!
  • Place everything in blender or if you have a hand held mixer just blend in pot. I like to add a sprinkle of sea salt & cayenne pepper to add a bit of kick but you can add anything that sounds good (sage, basil, etc) drizzle with Olive Oil and Enjoy!!

Chicken spinach pesto soup – (4-5 servings)

  • 1 tbsp olive oil
  • ½ cup chopped bell peppers
  • 1 chicken breast, diced
  • 4 cups chicken stock
  • 1 cup spinach, chopped
  • 1 can white beans or great northern beans
  • 2 tbsp pre-prepared pesto

 (ok, ok this one has 6 ingredients — not counting the olive oil — but it’s just too good not to include!)


Heat oil in a large saucepan over medium-high heat. Add bell pepper and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Stir in broth and bring to a boil over high heat. Reduce the heat and simmer, add spinach and beans, stirring occasionally, until the chicken is cooked through, about 5 minutes. Stir in pesto.

Store in individual size containers, top with Parmesan.

Chicken tortilla soup 2-4 servings

  • 1 tbsp olive oil
  • 1/4 th onion, chopped
  • 2 cups chicken stock
  • 2 chicken breasts or thighs
  • 1 can diced tomatoes with green chiles
  • ¼ cup salsa
  • 1 can black beans
  • Avocado slices (optional)


In medium stock pot, sautee onions in oil until translucent. Add stock and chicken. Boil until chicken is mostly cooked through. Add the tomatoes, salsa, and black beans, simmer on medium heat for about 30 minutes. Chop/shred chicken.

This recipe can also be made in the crock pot. Throw all ingredients into a crock pot (except avocado) Makes for some really tender chicken shreds.

Store in individual size containers, top with avocado before eating.

Hatch Chicken Chili Stew


  • Meat from 1 rotisserie chicken, shredded (approx. 3 cups of shredded chicken)
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1 cup roasted hatch chilies, peeled seeded and chopped, (or use canned green chilies)
  • 4 cups chicken broth
  • 2 cans white beans, drained and rinsed
  • 1 cup frozen corn kernels
  • 1 canned chili pepper in adobo
  • 1 tbsp adobo sauce from canned chilis
  • 2 Tablespoons ground cumin
  • 1/2 bunch chopped cilantro


  • Heat oil on medium high heat in a large pot, and add onion and garlic. Cook, stirring regularly until fragrant and onion is soft.
  • Mix in chilies and heat for 3 minutes, stirring constantly
  • Add in broth, beans, corn, chicken, canned chili and adobo sauce, and cumin.
  • Cook to a boil, turn down heat to medium and cook for 10 minutes.
  • Remove from heat and stir in cilantro just before serving.



Show Salad Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Winter spinach salad with honey Dijon vinegarette (makes 2 salads)

  • ¼ cup Extra Virgin Olive oil
  • ¼ cup balsamic vinegar
  • ½ tsp. Dijon mustard
  • 1 tsp. honey
  • 1 -2 cooked chicken breast (buy cooked, or cook it yourself)
  • 1/2 avocado, cubed
  • 1 apple, diced
  • 4 cups spinach
  • Feta cheese crumbles (optional)

 Mix together extra virgin olive oil, balsamic vinegar, mustard, and honey (I do this in a blender bottle. Makes it super easy and well mixed). Layer salad in whatever to-go container you will be using (I really like mason jars for this) with dressing at the bottom, chicken, avocado, apple in the middle, and feta and spinach on the top. This keeps the leafy greens separated from the dressing until ready to eat, so they don’t wilt. When ready to eat, dump out salad onto a plate and enjoy.

California quinoa shrimp salad (serves 2) 

  • 1 cup cooked quinoa
  • 1 red pepper, diced
  • ¾ lb pre-cooked shrimp
  • ½ avocado, chopped
  • 1 cup shredded carrots
  • ½ lime, juiced
  • 1 tsp honey
  • 1 tbsp hot sauce

Mix all ingredients together, serve over a bed of lettuce

BLT+Egg salad with homemade ranch croutons
    • 1/4 cup Greek yogurt
    • 1/4 cup milk (your choice. If you use almond milk, be sure it’s not sweetened or flavored)
    • 2 Tbsp ranch dressing mix (See my ranch dressing mix recipe under seasonings)
    • 2 Slices sourdough bread
    • 2 TBSP olive oil
    • 2 tsp ranch dressing mix
  • 6 cups romaine lettuce, chopped
  • 8 Hard boiled eggs
  • 1 pint cherry tomatoes
  • 1/4 cup cooked & crumbled bacon


Preheat oven 375 degrees
    • Slice bread into 1/2 inch cubes
    • Drizzle with olive oil and toss in ranch powder
    • Bake for 5 minutes, turn croutons, bake for another 5 minutes.
    • Wisk all dressing ingredients together until well combined.
  • Mix romaine lettuce with dressing, reserving a little dressing to drizzle over the top.
  • Separate lettuce onto four plates.
  • Top each plate with remaining ingredients and croutons.
  • Top with a drizzle of ranch dressing.

Red Raspberry Grilled Chicken Salad (with creamy raspberry vinegarette)


    • 1/4 cup extra virgin olive oil
    • 3 tbsp red wine vinegar
    • 2 tbsp raspberry jam
    • 2 tbsp plain yogurt
    • 1 tsp salt
  • 6 cups romaine lettuce
  • 1 lb Raspberry chipotle grilled chicken, sliced
  • 1 cucumber, sliced then quartered
  • 1/4 red onion, thinly sliced
  • 1 cup raspberries
  • 1/4 cup feta cheese crumbles


  • Whisk together dressing ingredients.
  • Toss dressing with lettuce.
  • Top with remaining ingredients
  • Serve & enjoy




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Dinner Recipes

Show Chicken Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Spinach and mushroom stuffed chicken Parmesan (serves 2)

  • 2 chicken breasts
  • 2 tsp extra virgin olive oil
  • 6 mushrooms
  • 1 cup spinach, chopped
  • 1 clove garlic, minced
  • ¼ cup parmesan cheese
  • Brown rice pasta
  • Marinara

Sautee onions, mushrooms, garlic and spinach in extra virgin olive oil. Cut a pocket out of the side of each chicken breast. Stuff spinach mixture into the chicken pocket. Roll in parmesean cheese (at this point, you can store it in the fridge for cooking within 24 hours, or freeze for later)

Cook: Bake in oven at 350 degrees for 30-35 minutes. Top with warm marinara sauce. Serve with brown rice pasta and a side salad.

Chicken Apple Sausage Skillet (serves 2)

  • ½ lb chicken apple sausage chopped
  • 1 cup mushrooms (or the rest of the package from the chicken parmasean)
  • ½ onion chopped
  • 1 bunch broccoli, chopped
  • Slivered almonds (optional)
  • 1 tsp olive oil/coconut oil
  • Salt and pepper to taste

In a large skillet, cook all ingredients (except almonds) in olive oil until browned on the outside. Add 1 tsp water and cover with lid. Cook approximately 10 minutes, or until broccoli is cooked through. Top with slivered almonds.

Chicken Italiano (serves 2)

  • 1 chicken breast, cut into strips
  • 1 tbsp olive oil
  • 3/4 pound zucchini, sliced
  • 1 cup mushrooms, sliced
  • 3 tbsp chicken broth
  • ¼ cup sundried tomatoes in olive oil
  • Toasted pine nuts (optional)

Prep ahead: Chop veggies and put in large baggie, chop chicken into strips and place in a separate baggie.

On medium high heat, heat oil in pan, add chicken breast and cook until browned. Add in zucchini, mushrooms, and broth and cover with lid. Steam on medium heat for about 10 minutes, or until vegetables are cooked through. Remove from heat, stir in tomatoes, and top with pine nuts as desired.

Crockpot Chicken Fajitas (serves 4)

  • 1 lb boneless sirloin (can use chicken instead)
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 packet taco seasoning
  • 1 jar salsa (16 oz)

corn tortillas or lettuce leaves for wrapping

Additional toppings : lettuce, sour cream (substitute greek yogurt, it tastes great) cheese, tomatoes, olives, avocado

Put the chicken and chopped vegetables in a crockpot. Mix the seasoning with salsa and pour over. Cover and cook on high for 4-6 hours, or on low for 6-8 hours. Serve with lettuce wraps instead of tortillas, and your favorite toppings.

Spaghetti squash pad thai (serves 4)

  • 2 chicken breasts, sliced into strips
  • 1 cup chopped broccoli and carrots
  • 1 spaghetti squash
  • 3 tablespoons soy sauce
  • 2 cloves garlic, minced
  • 1 Lime
  • ½ cup chopped peanuts
  • 1 tsp oil

Prep: Rub chicken with 1 tbsp soy sauce and garlic cloves. Set aside in fridge. Using a fork or knife, stab spaghetti squash all over. Microwave the whole squash on high for 10 minutes. Chop up broccoli and carrots. When spaghetti squash is done, open it up, remove seeds, and set aside the squash “noodles” in a separate container. 

Cook: In a medium pan in 1 tsp oil, cook chicken until browned on the outside. Add carrots and broccoli, 2 tbsp soy sauce and juice from ½ the lime. Cook until veggies are soft. Add spaghetti squash, cover and cook for 3-5 minutes, or until heated through (don’t overcook spaghetti squash or it will turn to mush). Top with chopped peanuts.

Roasted Chicken Thighs with Butternut Squash and Red Potatoes

  • 4 boneless skinless chicken thighs
  • 1 small butternut squash, peeled, skinned and cut into 1 inch cubes.
  • 1 pound red potatoes chopped into 1 inch cubes
  • 4 TBSP olive oil
  • Juice of 1 lemon
  • 3 cloves of garlic, minced
  • 3 sprigs of rosemary
  • 2 tbsp rubbed sage
  • Salt and pepper to taste.


Remove needles from 1 sprig of rosemary and chop small. Mix olive oil, lemon juice, garlic, chopped rosemary, and sage in a small bowl.

Toss half of the herb mixture with squash and potatoes, and place in a large casserole dish or pan and sprinkle with salt/pepper.

Place chicken thighs on top of vegetables and brush the remaining herb mixture on top. Top each chicken thigh with half a rosemary sprig.

Bake at 400 degrees for 45-50 minutes, or until chicken is cooked through.

Oat Bran Chicken Parmesan


  • 2 pounds chicken breast, cut into individual serving sizes, and pounded to 1/2 inch thickness
  • 1/2 cup uncooked oat bran
  • 1/2 cup Parmesan cheese
  • 2 tsp garlic powder
  • 1 egg
  • 1 cup marinara sauce
  • 1/2 cup mozzarella cheese


  • Mix together oat bran, Parmesan, and garlic powder.
  • Beat egg in a separate container.
  • Dip chicken in egg, then Parmesan mixture until coated.
  • Place “breaded” chicken in a baking dish, then top with marinara, then mozzarella.
  • Bake at 375 for 25 to 30 minutes, until chicken is cooked through.

Crispy Ranch Chicken


  • 2 pounds chicken (breast or thighs)
  • 1 cup Greek yogurt
  • 1 packet ranch dip mix (2 tbsp ranch mix — see “seasonings” recipe)
  • 1 cup uncooked oat bran
  • 2 tsp garlic powder


  • Mix Greek yogurt with 1/2 of ranch packet
  • Mix the other half of ranch packet with oat bran and garlic powder
  • Coat chicken in Greek yogurt mixture, then dip in oat bran mixture.
  • Place on a baking sheet that has been well oiled (coconut oil) or with parchment paper.
  • Bake 375 degrees for 25-35 minutes, or until cooked through.

Thai Style Chicken Lettuce Wraps


    • 1 pound ground chicken
    • 1 Tbsp olive oil
    • 2 Tbsp Chopped red onion
    • 1 Tbsp chopped lemongrass
    • 1 Tbsp minced garlic
    • Juice of 1 lime
    • 2 Tbsp Fish sauce
    • 1 Tbsp soy sauce
    • 1 tbsp brown sugar
    • 1 tbsp tamarind paste
    • Zest of 1 lime
    • 1/4 cup chopped cilantro
  • 1 head iceburg lettuce
  • 1 medium cucumber, sliced into matchsticks
  • 1 red bell pepper, thinly sliced
  • 1/2 red onion, thinly sliced
  • Cilantro for garnish


  • Heat olive oil in a large pan over medium/high heat.
  • Add chicken and cook until browned
  • Add red onion, lemongrass, and garlic, and cook until fragrant, and chicken is nearly cooked
  • Mix in lime juice, fish sauce, soy sauce, brown sugar and tamarind paste and cook until chicken is well cooked. It will have a crumbly texture.
  • Turn off heat and mix in lime zest and cilantro immediately.
  • Serve wrapped in lettuce with veggies and cilantro on top.

Raspberry Chipotle Grilled Chicken


  • 2 lbs boneless skinless chicken breast
  • 1/4 cup bbq sauce
  • 1/4 cup italian dressing
  • 2 Tbsp raspberry jam
  • 1 chipotle chili pepper (canned, in adobo sauce)
  • 2 Tbsp adobo sauce from chiles


  • Pound down chicken breast into 1/2 inch think, and cut into individual servings
  • Mix the remainder of ingredients
  • Marinade chicken in mixture for 3-5 hours, or overnight
  • Grill until cooked through



Show Ground Turkey/Beef Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Santa Fe stuffed peppers serves 2

  • 1 tbsp extra virgin olive oil
  • ½ chopped onion
  • ½ lb ground turkey or lean ground beef
  • ¼ cup salsa
  • 2 large green bell peppers
  • ¼ cup shredded cheddar cheese (optional)
  • Avocado slices (optional)

Prep: Brown onions in olive oil, add ground turkey until brown on the outside. Mix in salsa. Cut tops off of bell peppers and scoop out seeds and membrane. Stuff ground turkey mixture into pepper. Top with cheese (optional). (at this point you can store in individual aluminum foil wraps and cook later… or cook recipe then freeze)

Cook: Cook at 375 degrees for 20 minutes, or until meat is cooked through. Top with avocado slices. Serve over a bed of lettuce, or spinach.

Italian cabbage rolls (serves 4)

  • 1 lb ground turkey/lean ground beef
  • 1 onion, finely chopped
  • 2 tbsp Italian seasoning
  • Salt/pepper
  • 1 head cabbage, leaves carefully separated
  • 1 can Italian style diced tomatoes

Prep: Mix ground turkey/beef with chopped onion, Italian seasoning, salt and pepper. Roll one large spoonful of meat mixture into each cabbage leaf (kind of like a mini- cabbage burrito) Place rolls in baking dish, cover with tomatoes.

Cook: Bake at 375 for 35-40 minutes[/text_block][/op_liveeditor_element]


Show Fish/Seafood Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Sesame Orange Glazed Salmon (Serves 2) 

  • 1 large piece of salmon (approx. 3/4 lb)
  • Pinch of salt and black pepper
  • 2 tbsp extra virgin olive oil or coconut oil
  • 1/3 cup sesame seeds (optional)


  • 2 cloves of garlic, minced
  • 1/4 cup soy sauce
  • 1/4 cup orange juice
  • ½ tsp ginger powder (optional)
  • 1 tsp. sesame oil (optional)

 Heat saute pan with oil.  Season salmon and coat with sesame seeds if desired.  Sear salmon 3-4 minutes on each side.  If salmon needs more cooking time, finish in the oven (at 400 degrees) for about 3- 5 minutes, until desired doneness is reached.  Remove salmon from pan, saving pan for deglazing.

Return saute pan to heat.  Add soy sauce and orange juice, garlic and ginger.  Simmer until thickened.  Add sesame oil, cook 1 minute longer.  Spoon glaze over salmon. 

Thai Peanut Shrimp Stir Fry (serves 2)

  • 12 oz cooked shrimp
  • 1 bag coleslaw
  • 1 bag shredded carrots
  • 1 can chopped water chestnuts
  • 2 tbsp rice wine or white vinegar
  • 1 tbsp olive oil
  • 4 tsp peanut butter
  • 2 tbsp soy sauce

Saute cabbage and carrots in olive oil for five minutes over medium-high heat, stirring often and adding a little water if the cabbage starts to stick.

Add vinegar, shrimp, and water chestnuts and saute another minute or two.

Turn heat to low. Add peanut butter and soy sauce and mix together well until blended.

Coconut macadamia crusted tilapia (serves 2)

  • 3/4 lb tilapia fillet
  • 1 egg white
  • 1/3 cup shredded unsweetened coconut (i used very finely shredded)
  • 2 tbsp macadamia nuts, crushed
  • Salt and pepper
  • 2 tablespoons coconut oil (or olive oil, but this is best)

Mix coconut, salt, pepper, and macadamia nuts. Dip tilapia in egg white. Coat fish with coconut mixture. Heat oil in a large skillet over med-high heat. Add fish and cook about 4 minutes on each side.

Orange Glazed Scallops with Broccoli and Cauliflower (serves 2)

  • 10 ounces large scallops
  • 1 pound broccoli florets
  • 1 pound cauliflower florets
  • 1 cup freshly squeezed orange juice
  • 1 teaspoon curry powder
  • Salt and cracked black pepper to taste
  • 1 tbsp olive/coconut oil

In a pan, warm oil, add scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown. Add the broccoli, cauliflower, and orange juice. Cook until the broccoli is bright green and tender to the fork. Spoon the scallops and vegetables into shallow bowls. Drizzle with the orange sauce.

Foil packet fish (serves 2)

  • 2 cod fillets
  • 1 tbsp olive oil
  • 2 lemon slices
  • 1 zucchini, sliced
  • 1 tomato, sliced.
  • 2 tsp Italian seasoning blend
  • Aluminum foil squares.
  • Salt and pepper

Prep: Place filets in a large square of foil. Brush each filet with olive oil. Season with salt, pepper. Place 1 lemon slice on each filet. Top with veggies, then sprinkle Italian seasoning on top. Fold and pinch together two sides of the packet, and fold up the other two sides. Fold and pinch together entire packet, making sure not to rip foil. Arrange fish packets on a baking sheet.

Cook: Bake at 400 degrees for 15 minutes.

Miso Ginger Salmon


  • 4 Salmon filets
  • 1 TBSP olive oil
  • 2 TBSP miso paste
  • 2 TBSP rice vinegar
  • 2 tsp minced ginger
  • 1 tsp soy sauce


  • Heat a cast iron skillet under the broiler, about 6 inches from the heat source.
  • Brush skin side of salmon with olive oil (to prevent sticking)
  • Mix together miso, vinegar, ginger, and soy sauce to form a paste
  • Spread sauce mixture on the salmon filets.
  • Place salmon, skin side down on the hot cast iron skillet
  • Cook under broiler for 10 minutes, or until salmon is cooked through and flakes easily.



Show Beef Recipes


[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Beef and broccoli stir fry (serves 2) 

  • 1 tablespoon water
  • 2 cloves garlic, minced
  • 1/2 lb boneless round steak
  • 1 tablespoon oil (coconut/EVOO)
  • 2 cups broccoli florets
  • 1/2 small onion , cut into wedges
  • 1/4 cup soy sauce
  • 1 tablespoon brown sugar
  • 1/2 teaspoon ginger powder (optional)

In a large skillet or wok over medium high heat, stir-fry beef and garlic in 1 tablespoon oil until beef reaches desired doneness; remove and keep warm.

Stir-fry broccoli and onion in remaining oil for 4-5 minutes. Return beef to pan. Add soy sauce, brown sugar, ginger, and 1 tbsp water to the pan. Mix together and cook for an additional two minutes.

Crockpot Steak Fajitas (serves 4)

  • 1 lb boneless sirloin 
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 packet taco seasoning
  • 1 jar salsa (16 oz)

corn tortillas or lettuce leaves for wrapping

Additional toppings : lettuce, sour cream (substitute greek yogurt, it tastes great) cheese, tomatoes, olives, avocado

Put the steak and chopped vegetables in a crockpot. Mix the seasoning with salsa and pour over. Cover and cook on high for 4-6 hours, or on low for 6-8 hours. Serve with lettuce wraps instead of tortillas, and your favorite toppings.[/text_block][/op_liveeditor_element]



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Spices & Seasonings

Show Seasonings


[op_liveeditor_element][text_block]Ranch Dressing

1/4 Cup dried parsley

1 tablespoon onion powder

1 tablespoon onion flakes

1 tablespoon dill

1 tablespoon garlic powder

1 tablespoon salt

1 teaspoon pepper

Mix all ingredients together. Use 2 tbsp per 1 cup greek yogurt, or 1/2 greek yogurt 1/2 milk of choice (buttermilk is amazing)

Taco Seasoning

1 tbsp chili powder

1/4 tsp garlic powder

1/2 tsp onion powder

1/4 tsp crushed red pepper flakes

1/4 tsp dried oregano

1/2 tsp paprika

1 1/2 tsp ground paprika

1 tsp salt

1 tsp pepper

Mix and store, use 2-3 tbsp per pound of meat 2/3 cup of water, to taste. [/text_block][/op_liveeditor_element]



Mini Meals & Snacks


15 Minutes, 5 Ingredients



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