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Recipes
Baked Sweet Potato Fries
By eapeterson
South Beach Phase 2
- 2 medium sweet potatoes, scrubbed and dried
- 1 tbsp extra-virgin olive oil
- 1/4 tsp salt
- 1/2 tsp paprika
Pesto Sauce
By eapeterson
Combine the basil in with the pine nuts, pulse a few times in a blender or food processor
- 2 cups fresh basil leaves, packed
- 1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
- 1/2 cup extra virgin olive oil
- 1/3 cup pine nuts or walnuts
- 3 medium sized garlic cloves, minced
- 1/2 tsp Salt and freshly ground black pepper (or to taste)
Chop Salad
By eapeterson
Dressing: In large salad bowl, combine oil, vinegar, mustard, onion, garlic, salt and pepper
- DRESSING:
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 1 Tbsp Dijon mustard
- 1 Tbsp onion, minced
- 1 clove garlic, minced
- 1/2 tsp salt
- Few grinds black pepper
- SALAD:
- 2 Chilean Hass avocados
- 1 cup cooked turkey or chicken, cooked and cubed (or 1 - 6 oz. pkg if using salami; 2 if not)
- 1 cup salami, cubed (optional)
- 4 - 6 oz. reduced fat mozzarella cheese, cubed
- 1 cup Italian parsley, coarsely chopped (fine is better)
- 1 (10 oz) bag romaine, chopped
Spinach Turkey Wraps
By eapeterson
In a small bowl, combine mayo , sour cream, dressing mix and pepper
- 1/2 cup mayo
- 1/2 cup sour cream
- 1 T dry ranch-style dressing mix
- 1/2 tsp ground black pepper
- 8 (10 inch) flour tortillas
- 1 pound thinly sliced deli smoked turkey
- 4 cups Fresh Spinach Leaves
Soy-Lemon-Basil Steak Marinade
By eapeterson
Place the soy sauce, olive oil, lemon juice, Worcestershire sauce, garlic powder, basil, parsley, and pepper in a b...
- 1 tbsp 1 tbsp and 1 teaspoon soy sauce
- 2 tbsp 2 tbsp olive oil
- 1 tbsp 1 tbsp and 1 teaspoon fresh lemon juice
- 1 tbsp 1 tbsp Worcestershire sauce
- 1 tsp 1 tsp garlic powder
- 1/4 tsp 1/4 tsp dried basil
- 1 tsp 1 tsp dried parsley flakes
- 1/4 tsp 1/4 tsp ground white pepper
- 1/8 tsp 1/8 tsp hot pepper sauce (optional)
- 1/4 tsp 1/4 tsp dried minced garlic (optional)
Crockpot Tuna Noodle Casserole
By eapeterson
Combine tuna, soup, milk, parsley, and vegetables
- 2 - 6.5 oz. cans water packed tuna, drained
- 2 - 10 oz. cans cream of mushroom soup
- 1 cup milk
- 2 Tbsp. dried parsley
- 10 oz. package frozen mixed vegetables, thawed
- 10 oz package noodles, cooked and drained
- 1/2 cup toasted sliced almonds
Black Bean & Veggie Dip
By eapeterson
Chop and mix everything. Add more lime juice and seasonings to taste
- 2 cans of black beans
- 1 Can of Corn
- 1 Red Pepper chopped
- 1-2 avacados chopped
- 1/2 Red Onion
- Fresh tomato to liking (1-2 chopped)
- 2 limes to taste
- 2 T. fresh chopped cilantro
- 3 cloves garlic minced
- 1 tsp. Cumin
- Hot sauce to taste
- pepper - crush to taste
Homemade Granola
By eapeterson
Mix oats and almonds (etc – whatever dry ingredients) in a large bowl
- cups of the following:
- 6 cups rolled oats (you could also use a combo of multiple grains)
- slivered raw almonds (or other nuts), raw pumpkin seeds, sunflower seeds, sesame seeds, flax seed, wheat germ, ground flax seed, whole grain flour, almond flour etc.
- -You can also add 1/2 cup unsweetened coconut (which I love, but was not in my mother’s original recipe) as well as 1/2 cup dried fruit after the granola has been cooked.
- 1 cup honey (or brown rice syrup, agave nectar or maple syrup)
- 1/2 cup vegetable oil
- 1 tbsp ground cinnamon
- 1 tbsp ground ginger
- 1 tbsp ground cardamom
- 1 tbsp vanilla extract
- 1/2 tsp salt
Teriyaki Crockpot Chicken
By eapeterson
Place chicken in a 4-qt. slow cooker
- 12 boneless skinless chicken thighs
- 3/4 cup sugar
- 3/4 cup soy sauce
- 6 Tbsp. cider vinegar
- 3/4 tsp. ground ginger
- 3/4 tsp. minced garlic
- 1/4 tsp. pepper
- 1/2 tsp. cornstarch
- 4-1/2 tsp.cold water
- Hot cooked rice, optional
Cucmber Rye Sandwiches
By eapeterson
Soften cream cheese and mix together with Italian seasoning
- 1 pkg of rye pumpernickel bread squares (from deli section
- 1 pkg of Italian seasoning (salad dressing aisle) - Can use herb & garlic seasoning
- 1 block of low-fat cream cheese
- 1 cucumber