Ingredients: Coconut oil, Spinach, Frozen Vegetable Mix (carrots, cauliflower, broccoli, green beans) and Spices.
Instructions:
- 1. Add coconut oil to frying pan and turn up the heat.
- 2. Add vegetables. In my case, I use a frozen mix so I need to let it thaw in the heat for a few minutes.
- 3. Add eggs (I use 3 or 4).
- 4. Add spices. I use a spice mix, although salt and pepper work great too.
- 5. (Optional) Add spinach.
- 6. Stir fry until ready.
Lunch Roasted Vegetable Wraps
Roasted Vegetable Wraps with Light Garlic Mayo are a great vegetarian option instead of the usual deli meats for lunch. Try using spinach or sun-dried tomato wraps instead, and pair with a light cous-cous on the side.
Serves: 6
Preparation Time: 20 min
Cooking Time: 12 min
Ingredients
- 1 medium bell pepper, cut in 3/4
- 1 medium red onion, cut in 1/2
- 1 medium zucchini (8 oz.), halved lengthwise, cut in 1/4
- 4 ounces mushrooms, cut in fourths
- 3 tablespoons olive or vegetable oil
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup light mayonnaise or salad dressing
- 1 tablespoon finely chopped parsley
- 1 teaspoon chopped garlic
- 6 8-inch plain or whole-wheat flour tortillas, warmed
- 1 1/2 cups shredded lettuce
Instructions
- Heat oven to 450 degrees F. Put vegetables, oil, basil, salt and pepper in a jelly-roll pan. Toss to mix and coat.
- Bake 12 minutes or until crisp-tender.
- Meanwhile, create Garlic Mayonnaise. Stir together mayo, parsely and garlic in a small bowl until very well blended.
- Spread about 2 teaspoons on each tortilla. Place heaping 1/2 cup vegetable mixture in center of each. Top with 1/4 cup lettuce.
- Fold 1 end of each up about 1" over filling. Fold sides, overlapping, over folded end. Eat out of hand. Supper Baked salmon ! Ingredients:
- 2 Tablespoons extra virgin olive oil
- 1 Tablespoon unsalted butter
- 20 Ounces salmon fillet, cut into 4 portions
- 1/4 Teaspoon salt
- 1/4 Teaspoon pepper
- 1 1/2 Pounds bok choy, cut into 1 1/2 pieces
- 1/2 Teaspoon lemon zest
- 2 Ounces roasted red pepper, patted dry
- 2 Ounces salsa
Directions:- Heat oven to 475°F.
- Place olive oil and butter in a skillet large enough to hold fish in a single layer. Place in oven 3 minutes, until butter melts.
- Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 10 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil to keep warm.
- Add chopped bok choy and lemon peel to skillet. Stir to coat with oil in pan.
- Place in oven 1 minute, until leaves are wilted and stems are warmed through.
- Purée peppers and salsa in a blender for 30 seconds. Divide greens on four plates; top each with a piece of fish. Place a dollop of purée over each piece of fish.
Day 2 Tuesday:Breakfast: Minted Green Tea, 2 Scrambled Eggs with ½ cup chopped bell peppers, 1 ounce cheese, 2 turkey sausage links.
Lunch Herb crusted turkey breast Ingredients - 1 to 4 1/2 lb turkey breast, skin off, trimmed of any excess fat
- 6 to 7 pieces butcher twine cut into 14 inch strips
- 2 tablespoons extra virgin olive oil
- 1 onion, cut into large pieces
- 2 celery stalks, cut into large pieces
- 1 carrot, cut into large pieces
- 1 head of garlic cut in half
- 6 sprigs fresh thyme
- 1/2 cup Dijon Mustard
- 1/2 cup finely chopped parsley
- 1/2 cup finely chopped chives
- I would have steamed vegetables with this
- Dinner A big salad !!~
- Wednesday
- Breakfast oatmeal with two egg whites
- Lunch Brown rice
- Broccoli
- and a baked or grilled chicken breast
- Dinner Turkey breast
- a baked sweet potato
- green vegetable of your choice !
- Thursday
- Breakfast peanut butter banana smoothy
- 1 banana 2 tb of peanut butter ,four tb of plan yogurt toss into blinder with a handful of ice and blind then enjoy soo yummy !
- Lunch grilled chicken salad
- Dinner baked salmon
- mashed collie flower bake like mashed potatoes except collie flower instead of potatoes
- green vegetable of your choice !
- Friday
- Egg whites, turkey sausage wheat toast
- Lunch
- Chicken breast steamed mixed vegetables and brown rice
- Dinner
- low carb enchiladas
- make you favorite enchilada recipe just use brown enchilada shells I
- SNACKS !!!
- Pretty much any veggie raw is good a little fruit one thing I liked to eat was turkey with salad rolled up in side . also smoothies are great and yogurt
Ingredients
- 1 large stalk of organic broccoli (florets and stem cut into uniform pieces)
- 3 Tablespoons of pine nuts (toasted)
- 2 tablespoons of olive oil
- 2 garlic cloves smashed and skinned
- 1 large shallot sliced
- 1 tsp. of red pepper flakes (less if you don't like spicy)
- 1 tsp. of chopped and grated lemon zest
- Salt and pepper
Instructions
- Heat a large pot with olive oil, add the pepper flakes, garlic, shallot, and season with salt and pepper. Once the garlic and shallot are "soft" add the portioned broccoli. Stir until evenly coated.
- Add ½ a cup of water and put a lid on the pot. Cook the broccoli until the water evaporates and the broccoli is tender, about 6-8 minutes.
- Once water is evaporated add the toasted pine nuts and lemon zest.
- With an old school potato masher "mash" the broccoli.
Read more at http://www.dietsinreview.com/recipes/chopped-broccoli-with-pine-nuts/#jHmCo06dSCYUglQC.99
Ingredients
- 1/4 lb. cold roast beef – shredded or coarsely chopped
- 1 boiled egg
- Chopped green onions, to taste
- Chopped dill pickle, to taste
- 1/4 cup sliced celery
- 2 Tbs. mayonnaise
Instructions
- Mix ingredients together
- Let chill
- Serve with Wasa crackers as a dip or light lunch
Read more at http://www.dietsinreview.com/recipes/roast-beef-salad/#2ZRVtBQGfJfpAi6W.99
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