week one recipes - heathercarey.com · grapefruit, salmon avocado salad makes!1!serving!!...

Week One Recipes

Breakfast Recipes Brown Rice Breakfast Bowl Banana Berry Smoothie Poached Egg with Rice and Kale Lunch/Dinner Recipes Grapefruit, Salmon and Avocado Salad Layered Frittata with Leek, Swiss Chard and Tomato Lemony Balsamic Vinaigrette Lentil Sweet Potato Stew Asian Grilled Salmon and Sautéed Bok Choy Flattened Chicken with Roasted Beets and Greens Greek Chicken Salad Black Cod with Miso Ginger Glaze Roasted Spring Vegetables Snacks and Treats Green Palette Energizing Smoothie Artichoke Hummus with Crudité Almond Milk Hot Chocolate

Notes: Remember, this is a suggested menu. Understandably, life gets in the way but try to stick with it. The week is meant to go in a certain order so you can carry over some foods and recipes into the next day(s), such as using last nights dinner for the next days lunch. Or making a quantity of brown rice to be used in a variety of ways. This is laying the groundwork for successful meal planning.

Brown Rice Breakfast Bowl

Makes 1 serving Ingredients 2/3 cup unsweetened almond milk ¼ teaspoon pure vanilla extract 1 teaspoon raw local honey large pinch of ground cinnamon large pinch ground cardamom 2/3 cup COOKED brown rice 2 tablespoons chopped pistachios or almonds or walnuts ½ cup berries, frozen or fresh Directions 1. In a small saucepan over medium heat, combine the almond milk, vanilla, honey, spices and brown rice.

2. Break up any clumps from the brown rice and let simmer for 10 minutes, or until the rice absorbs the almond milk. Top with nuts and fruit.

• This creamy filling breakfast can also be made with coconut milk and a variety of grains. Feel free to experiment!

Clean Eating Pharmacy

• Brown rice is a whole grain, high in fiber, B vitamins and selenium. Whole grains keep you fuller longer and keep blood sugar levels in check.

• Cinnamon and cardamom are both well

known to be anti-‐inflammatory, anticancer, and great for digestion.

Banana Berry Smoothie

Makes 1 serving Ingredients 1 ripe banana ½ cup unsweetened plain yogurt ½ cup blueberries, fresh or frozen ½ cup raspberries, fresh or frozen 1 tablespoon ground flax seeds 1 cup ice Directions 1. Place ingredients in Vitamix or blender, with the ice last, and blend until smooth.

• Depending on the strength of your blender, it may be necessary to add some liquid to the smoothie to get it blending. You can use a splash of almond milk, coconut milk, plain kefir or water.

• Feel free to use frozen berries and

eliminate the ice. Clean Eating Pharmacy

• Berries are well know for their anti-‐inflammatory properties, are high in antioxidants, great for brain health and heart health.

• Yogurt lends a hand with digestive

support and beneficial bacteria – perfect for a well functioning digestive system.

Poached Egg with Rice and Kale

Makes 1 serving Ingredients 1 teaspoon extra virgin olive oil 1 clove garlic, minced 2 cups chopped kale, fresh or frozen pinch salt and pepper 1/2 cup COOKED brown rice 1 large egg 1 teaspoon sherry vinegar Directions 1. In a medium skillet, heat oil over medium heat. Add garlic and cook until fragrant, about 10 seconds. Add kale with salt and pepper and cook, stirring, until wilted, about 1 minute. Add rice and cook until heated. Place in a bowl.

2. In a small pot, bring 2 inches water to a boil with vinegar and reduce to a simmer. Crack egg into a teacup and gently slide into water. Cook until white is just set but the yolk is still loose, 3 to 4 minutes. Remove with a slotted spoon and serve over rice and vegetables. Season with salt and pepper.

Clean Eating Pharmacy • Eggs are one of the best sources of

protein available, full of choline (great for brain function and memory!). Protein digests slowly and therefore keeps you fuller longer.

• Kale is a powerhouse vegetable,

almost no calories and full of antioxidants and anti-‐inflammatory properties.

Grapefruit, Salmon Avocado Salad

Makes 1 serving Ingredients 2 cups watercress 1 small red grapefruit, peel and pith removed, segmented 1 tablespoon extra virgin olive oil 1 tablespoon fresh lime juice dash salt and pepper 1/4 ripe avocado, pitted, peeled, and sliced 1 small can wild salmon Directions 1. In a medium mixing bowl, combine watercress and grapefruit. Drizzle in the olive oil, lime juice, and a dash of salt and pepper.

2. Place watercress in a salad bowl and top with avocado and salmon. Season with additional salt and pepper.

Clean Eating Pharmacy • Avocado is a plant based fat, full of

anticancer benefits. It also helps lower cholesterol.

• Salmon has the highest amounts of

omega-‐3 fats, inflammation fighting powerhouses.

• Watercress is similar to nutrients

as kale. It has a bitter taste so feel free to substitute another green if you don’t like type of green.

Layered Frittata with Leeks, Swiss Chard and Tomatoes

Makes 4 servings, plus leftovers Ingredients 6 eggs, beaten 2 tablespoons plain Greek yogurt 2 teaspoons fresh thyme ¼ teaspoon ground pepper ½ teaspoon salt 2 tablespoons extra virgin olive oil 2 cups thinly sliced leeks 4 cups stemmed and chopped Swiss chard (1 bunch) 1 pint cherry tomatoes, sliced in half 4 tablespoons freshly grated Parmesan cheese Directions

1. Position an oven rack 6 inches below the broiler. Preheat the oven to 375 degrees F.

2. Whisk together eggs, yogurt, thyme, salt

and pepper until well combined. Heat the olive oil in an ovenproof skillet over medium heat. Add the leeks and a pinch of salt and saute until golden, about 3 minutes. Add the Swiss chard and continue sautéing until chard wilts, about 2 minutes.

3. Place the tomatoes on top of the chard.

Add the egg mixture, making sure it seeps through the greens. You may need to gently shift the greens a bit. Sprinkle the Parmesan on top.

4. Bake on the center of the rack for 10 to

15 minutes until the eggs are set. Turn the oven to broil and cook for an additional 1 minute. Serve hot or room temperature.

• Depending on how many you are making this for, make sure you make extra for next day’s lunch.

• Serve this frittata with a mixed

green salad and Lemony Balsamic Vinaigrette (see recipe).

Lemony Balsamic Vinaigrette

Makes 1 cup Ingredients 4 tablespoons balsamic vinegar 1 teaspoon grated lemon zest (from 1 lemon) 4 tablespoons fresh lemon juice (from 2 lemons) 1 teaspoon salt 1 teaspoon ground pepper 1/2 cup extra virgin olive oil Directions 1. Put the vinegar, lemon juice, zest, salt and pepper in a small bowl and stir to combine. Slowly pour in the olive oil, whisking until smooth. Transfer to a small container with a fitted lid and shake well.

• Make enough of this dressing to last the week, it will be used in a few recipes. Depending on how many people you are, either double or half the recipe.

• A blender or mini food processor

makes this recipe a breeze. Simply place all ingredients in and blend. Done.

• Get out of the habit of store bought

salad dressings. They are full of sugar and stabilizers. Homemade salad dressings are easy to make and taste so much fresher.

• Feel free to get creative and add

fresh herbs to this dressing such as thyme or parsley.

• Lemon (or any citrus) zest adds

delicious flavor to dishes. Make sure to zest the lemon first before you juice it. It is difficult to zest a squeezed lemon!

Lentil Sweet Potato Stew

Makes 4 servings plus leftovers Ingredients 2 tablespoons organic canola oil 1 medium yellow onion, chopped 2 medium carrots, diced 2 medium stalks celery, diced 2 garlic cloves, minced 1 tablespoon curry powder 8 cups unsalted vegetable stock, or water 2 cups dried brown lentils, picked over and rinsed 2 medium sweet potatoes (about 1 pound), peeled and cut in ½ -‐inch dice 2 large handfuls baby spinach 1 (14 ½ -‐ounce) can diced tomatoes ½ cup chopped fresh cilantro leaves Coarse salt and black pepper Directions

1. In a large saucepan, heat canola oil over medium-‐high heat. Add onion, carrots and celery. Cook, stirring, until vegetables are softened, 5 to 7 minutes. Add garlic and curry powder and cook until fragrant, about 30 seconds more.

2. Add 8 cups of vegetable stock or water

and lentils. Bring to a boil, reduce to a simmer, cover, and cook 20 minutes.

3. Add sweet potatoes and continue to

cook, covered, until lentils are cooked and potatoes are just tender, about 20-‐25 minutes.

4. Add spinach and tomatoes with juice, 1

teaspoon salt and a dash of pepper. Cook until warmed through, 3 to 5 minutes. Add cilantro and adjust the salt and pepper if necessary.

5. Serve hot over brown rice if desired.

• This soup freezes very nicely so don’t worry about making too much. In fact, it is a good idea to double it and have it on hand for another day.

• Keep in mind that this is a dinner and

next day’s lunch. Keep the quantities in mind.

• When cooking beans or lentils it is very

important to use unsalted stock, salt hinders cooking and makes the beans tough.


• Lentils are high in soluble fiber, easy to digest and high in antioxidants, potassium, manganese, iron and magnesium.

• Sweet potatoes are very high in B

vitamins and potassium, helping with blood pressure regulation.

Asian Grilled Salmon with Sauteed Bok Choy

Makes 4 servings Ingredients 1 pound wild salmon, skin on, cut into 4 pieces 1 tablespoon Dijon mustard 2 tablespoons low sodium soy sauce 1 tablespoon extra virgin olive oil 1 clove minced garlic Directions

1. Light the grill to medium high heat.

2. While the grill is heating, whisk together the mustard, soy sauce, olive oil, and garlic in a small bowl. Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.

3. Place the salmon skin side down on the

hot grill; discard the marinade the fish was sitting in. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes. (The salmon might be slightly undercooked in the center, but don't worry; it will keep cooking as it sits).

4. Transfer the fish to a flat plate, skin

side down, and spoon the reserved marinade on top. Allow the fish to rest for 10 minutes. Remove the skin and serve warm, at room temperature, or chilled.

*Serve with sautéed bok choy (see recipe to the side)

• Keep the servings in mind when considering that this is dinner and next days lunch. Double or cut in half accordingly.

• Still too cold for the grill? Preheat the

oven to 400 degrees F and place salmon on a foil covered roasting pan. Cook for about 7 to 9 minutes, until salmon is opaque and beginning to flake.

Sautéed Bok Choy Coarsely chop 2-‐3 heads of bok choy, mince 3 cloves of garlic and grate an inch of fresh ginger. In a large sauté pan over medium high heat add about 1 tablespoon extra virgin olive oil and sauté garlic and ginger for about 30 seconds. Add the bok choy, a dash of salt, and continue to sauté until wilted, about 2 minutes.

Flattened Chicken with Roasted Beets and Greens

Makes 4 servings, might need extra for next days lunch Ingredients 4 boneless, skinless chicken breast halves ½ cup Lemony Balsamic Vinaigrette (see recipe above) 4 cloves garlic, minced 1 tablespoon fresh thyme leaves salt and pepper Directions 1. Working with one chicken breast at a time, place it between several layers of parchment or plastic wrap paper and pound with a meat pounder or the bottom of a heavy pot until evenly flatted and about ¼ inch thick. Sprinkle with salt and pepper and place pieces in a zip lock bag. 2. Put the Vinaigrette, garlic and thyme in a small bowl and whisk to blend. Pour the mixture into the bag and evenly over both sides of the chicken. Cover and refrigerate for at least 1 hour. 3. Heat a large sauté pan to medium high heat. Remove the chicken from the marinade and grill until firm to the touch and juices run clear, about 1 to 2 minutes on each side. You might need to do this in two batches, depending on how many you have. Make sure you don’t overcrowd the pan. 4. Place on a plate and cover for 10 minutes before serving.

• Feel free to grill! Heat the grill to medium high and cook about 1 to 2 minutes on each side, depending on how thick they are.

• Be sure to always buy organic chicken.

My favorite is Bell and Evans, easily found at Whole Foods and sometimes Stop n Shop.

• Reserve about a piece of chicken for

lunch tomorrow, about 1 cup diced.

• Save some time: buy packaged chicken that is already thinly sliced.

Roasted Beets on Greens

Makes 4 servings Ingredients 2 bunches trimmed beets 3 tablespoons extra virgin olive oil 1 lemon, juiced 2 teaspoons raw local honey 1 clove garlic, minced salt and freshly ground black pepper 4 cups arugula, divided 1 cup fresh parsley leaves, divided ½ small red onion, sliced thin, optional Directions 1. Heat oven to 400 degrees F. Wrap beets in foil and, place on a baking sheet and roast until tender and easily pierced with a fork, about 1 hour. Let cool, then peel and dice. 2. Whisk together olive oil, lemon juice, honey and garlic. Season with salt and pepper. Toss with beets. 3. For each serving, toss 1 cup dressed beets with 1 cup arugula and 1/4 cup parsley. Season with salt and pepper and top with onion if desired.

• Save some time: buy packaged beets that are already cooked. You can find these at Whole Foods in the produce department.


• Beets are a unique source of phytonutrients called betalains, which has superior anti-‐inflammatory and antioxidant properties.

• Arugula, like most leafy greens, provides huge nutritional benefits with almost no calories. Arugula is extremely high in vitamin K, folic acid, vitamin C and A.

Greek Chicken Salad

Makes 1 serving Ingredients 1 cup diced cooked chicken (from last night’s dinner) ½ pint cherry tomatoes, halved ½ small cucumber, peeled, seeded and diced 6 Kalamata olives, sliced lengthwise 1 tablespoon Lemony Balsamic Vinaigrette 1 cup loosely packed arugula 1 tablespoon crumbled Feta cheese Directions 1. Put the chicken, tomatoes, cucumber, olives and capers in a bowl and toss to combine with a tablespoon or two of the vinaigrette.

2. Place the arugula on a plate and top with the chicken salad. Sprinkle with feta cheese.

• Use any leftover Flattened Chicken for this recipe.

• Feta is a strong, salty cheese which

works in your favor if you are trying to lose weight – a little goes a long way.

Cod with Miso Ginger Glaze

Makes 4 servings, make more for leftovers Ingredients ¼ cup mirin 3 tablespoons light miso 3 tablespoons fresh lime juice 1 ¼ teaspoons grated fresh ginger 1 teaspoon canola oil or olive oil 1 pound cod, cut in 4 pieces Directions 1. Preheat the oven to 400 degrees F and place rack in the center of the oven. 2. Whisk together the mirin, miso, lime juice, ginger and sesame oil. Place the fish in an oven proof pan and brush 1 tablespoon of the marinade on both sides of the filets, reserving the remaining mixture. Place in the refrigerator for 30 minutes. 3. Bake the fish in the oven for about 5 minutes, or until the fish begins to flake. Turn the oven to broil and continue to cook for another 3 to 4 minutes, until brown on top. 4. Meanwhile, heat the remaining marinade in a small saucepan until it just starts bubbling. Drizzle over the filets and serve hot.

• Mirin is a Japanese rice wine used often in Japanese cooking. You can easily find it in the condiment section of Whole Foods or Stop n Shop. If you don’t have any, or can’t find it, you could substitute sherry.

• Miso is a made from fermented

soybeans, a salty, sometimes sweet condiment. It comes in different “strengths” from light to dark. It is found in the refrigerated section of Whole Foods and is excellent for digestion and gut health.

Spring Roasted Vegetables

• Welcome to Spring! This combination of asparagus, fennel and potatoes supports the season perfectly.

• Roasting vegetables brings out their natural sweetness. Make extra if you wish and use them in scrambled eggs or next day leftovers.


• Fennel is actually an herb that has a distinct licorice flavor. However, when cooked, it mellows. Fennel is very high in potassium, vitamin C and potassium.

• Asparagus contains very large

amounts of vitamin K, folate and a fiber called inulin, which is excellent for digestion and gut health.

Makes 4 Servings Ingredients 1 large fennel bulb, cut into large slices 2 bunches thin asparagus, tough ends removed 1 pound new potatoes, cut in half 2 cloves garlic, pressed or minced ¼ cup extra virgin olive oil ½ teaspoon coarse sea salt, or kosher salt ½ teaspoon pepper 2 teaspoons minced fresh thyme ¼ cup grated Parmesan, optional Directions

1. Preheat oven to 425 degrees F.

2. On one or two baking sheets, arrange the fennel and potatoes in a single layer. Toss with the olive oil, salt, pepper and garlic. Place in the oven and roast for 20 minutes.

3. Take the pans out of the oven and add

the asparagus. Carefully toss with the other vegetables and place back in the oven. Continue roasting for another 20-‐30 minutes or until the vegetables are getting brown and soft.

4. Remove from the oven and sprinkle

with thyme and Parmesan if you like. Serve immediately.

Green Palette Energizing Smoothie

Makes one serving Ingredients ½ cucumber, peeled and cut into chunks 1 large handful of baby spinach or baby kale 1 cup diced mango, fresh or frozen ½ green apple, cut into chunks 1 1-‐inch piece of fresh ginger 1 cup of water Directions 1. Place all ingredients in a Vitamix or blender and blend until smooth.

• Smoothies make the perfect, filling snack and are a great way to get in more fruits and vegetables throughout the day.

• If you want this smoothie even more

filling add a tablespoon of flax seeds or almond butter

• Hint about green smoothies: to keep

the vibrant green color, make sure you use yellow or orange fruit with greens. Red and blue fruits plus greens equals brown! Nothing wrong with it, just not very attractive.


• Ginger is a very medicinal herb and very anti-‐inflammatory. Ginger can be very helpful with reducing pain, especially with arthritis.

Makes about 3 cups Ingredients 1 cup drained canned or jarred artichoke heart packed in water, rinsed and patted dry ¼ teaspoon grated lemon zest 4 tablespoons fresh lemon juice, from 2 lemons ¼ cup water 6 tablespoons tahini, stirred well 2 tablespoons extra-‐virgin olive oil 1 14-‐ounce can chickpeas, drained and rinsed 1 small garlic clove, minced ½ teaspoon salt Directions 1. In a food processor mix the chickpeas, artichokes, garlic, salt, cayenne, and lemon zest until almost fully mixed, about 15 seconds. Scrape down bowl with rubber spatula if needed. 2. With the machine running, add lemon juice and water in steady stream through the feed tube. Scrape down bowl and continue to process for 1 minute. With machine running, add olive oil and tahini in steady stream through feed tube; continue to process until hummus is smooth and creamy, about 15 seconds, scraping down bowl as needed. 3. Transfer hummus to a serving bowl. Cover with plastic wrap, and let stand until flavors meld, at least 30 minutes. Serve with sliced red pepper and carrots or other vegetables.

Artichoke Hummus with Crudite

• A great reason to make your own hummus: you drastically cut down on the amount of sodium when you make your own food versus buying store bought. You will never add in the amount of salt that comes in a packaged food.

• That said, when you do use something in a jar or can, such as artichokes or chickpeas, you want to be sure to give them a rinse, this washes off about 40% of the added sodium.


• Artichokes made the top 20 on the USDA’s list of best vegetables to eat, and for good reason. They are high in fiber, folate, vitamin C and magnesium.

• Chickpeas, and all beans, are a true

wonder food. They are loaded with fiber and protein – two key components of keeping you full and satisfied as well as keeping blood sugar low.

Makes 1 serving Ingredients 1 cup unsweetened almond milk 1 square dark chocolate (at least 70% dark) ½ teaspoon local honey Directions 1. In a small saucepan, heat the almond milk with the dark chocolate and honey until the chocolate is melted. Stir well and enjoy!

Almond Milk Hot Chocolate

• I understand, we all get in the mood for a little sweet. While dark chocolate is not the same as milk chocolate as far as sugar, it can still do the trick.

• Having a piece of a sweeter fruit – an

orange, pineapple, mango – can always satisfy a sweet tooth.


• Dark chocolate (at least 70% cocoa), though calorically dense, is high n antioxidants and phytonutrients.

week one recipes - heathercarey.com · grapefruit, salmon avocado salad makes!1!serving!!...

Documents