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Recipes rss


Turkey Meatballs

Serves 4 Ingredients 1 tablespoon garlic, minced 1⁄2 cup white onion, diced 1⁄4 cup milk or yogurt 1 cup rice cake, crushed 1 pound ground turkey 1 tablespoon dried Italian herbs 1 egg 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon olive oil Directions Preheat oven to 375 degrees. Heat medium skillet on […]


Chocolate Nutty Parfait

Serves 4 Ingredients 8 tablespoons pistachios, shelled and coarsely chopped 8 tablespoons raw almonds, coarsely chopped 4 cups plain Greek yogurt 3 1/2 teaspoons honey 2 cups fresh or frozen (thawed) berries of your choice – raspberries, blueberries, strawberries, etc. 4 tablespoons dark chocolate, chopped – Use chocolate with 70% cocoa or higher for immune-boosting […]


Spinach Yam Salad

Serves 4 Ingredients 4 cups fresh spinach, washed and dried 2 cups sweet potatoes or yams, roasted, chilled and cut into bite-sized chunks 3/4 cup fresh carrots, peeled and sliced 3/4 cup Cucumber Yogurt Dressing, or to taste 2 cups fresh raspberries (or berries of your choice), washed and dried Directions In large salad bowl, […]


Homemade Cucumber Sauce

Makes 3 cups Ingredients 3 cups plain Greek yogurt 1⁄2 cup cucumber, finely diced 1⁄2 cup tomato, finely diced 2 1/2 teaspoons garlic, minced 2 1/2 teaspoons fresh lemon juice 1/8 tsp salt or sea salt 1/8 tsp ground black pepper Directions Combine all ingredients and refrigerate at least one hour. Stir before serving

chili sweet potatoes

Chili Sweet Potatoes

Serves: 6 Ingredients: 3 pounds sweet potatoes, peeled, ½ inch dice 2 tablespoons oil, blended or olive 1 ½ teaspoons chili powder ½ teaspoon salt 3 pinches ground black pepper 1 teaspoon dried parsley ½ teaspoon dried basil Directions Preheat oven to 350 degrees. Toss sweet potatoes with oil, chili powder, salt, pepper, parsley and […]


Slow Cooker Beef

Slow Cooker Beef Serves 4   Ingredients: 2 pounds (approximate) chuck roast ½ teaspoon salt ¼ teaspoon black pepper 2 tablespoons olive oil ½ cup yellow onion, diced ½ cup carrots, diced 3 cloves garlic, minced 1 pound mushrooms of choice, quartered or chopped 1 cup red wine, or an equal amount of broth or […]


Tuna and Apple Salad with Yogurt Dressing

Tuna and Apple Salad with Yogurt Dressing Serves 4 Ingredients: ½ cup Greek yogurt 1 tablespoon whole-grain mustard ¼ cup green onion, diced, green ends included ½ cup sweet-tart apple, finely diced ¼ cup celery, finely diced 2 tablespoons fresh parsley, minced 2 (5 ounce) cans of tuna, well-drained Fresh lemon juice, to taste Salt […]


Southwest Chicken & Rice Salad

Southwest Chicken & Rice Salad Serves 4 Ingredients for dressing: ½ cup Greek yogurt 4 tablespoons fresh lime juice ½ teaspoon chili powder 1 tablespoon fresh cilantro, chopped 1 teaspoon cumin 3 pinches salt 3 pinches pepper   Ingredients for salad: 2 chicken breasts 1 cup brown rice, raw 2 cups spinach, finely chopped 1 […]


Homemade Yogurt

Homemade Yogurt Makes 2 quarts   Ingredients: 1/2 gallon whole milk 1/4 cup plain full-fat yogurt with live and active cultures (as a starter)   Directions: Preheat oven on warm setting (120-125 degrees). Pour milk into clean 3-quart saucepan. Bring to a boil, stirring as needed so the milk doesn’t burn on the bottom of […]


Banana Chocolate Smoothie with Flax Seed

Banana Chocolate Smoothie with Flax Seed Serves up to 4 Ingredients: 2 large bananas, about 2 cups 1 cup plain, full-fat, Greek yogurt 1 1/2 cups milk, or kefir or other milk substitute 1/2 cup coconut milk, optional 2 tablespoons honey 3 tablespoons unsweetened cocoa powder 4 tablespoons ground flax seed 6 ice cubes   […]

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