Articles by "lunch"
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Ingredients

  • 1 small onion
  • 4 garlic cloves
  • 1 (10-ounce) package frozen chopped spinach, thawed
  • 1 (6-ounce) jar of quartered artichoke hearts
  • 1 (12.3 ounce) package low-fat silken tofu
  • 1 Tablespoon freshly squeezed lemon juice
  • 1 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • pinch of cayenne pepper

Directions
  Preheat the oven to 350 degrees F.
  Wrap the onion and garlic in aluminum foil. Bake for 20 to 30 minutes, or until soft
  Place the spinach in a clean dish towel. Squeeze and twist the dish towel to press out as much water as possible from the spinach.
  Place the spinach, onions, garlic, and artichokes in a food processor or Blendtec and pulse until well chopped. Add the remaining ingredients and process until just slightly chunky or smooth – your preference.
  Serve with freshly baked tortilla chips, crackers, or fresh-cut veggies.
9:00:00 PM
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Ingredients

  • 1 sweet potato
  • 1 tablespoon olive oil, for a sweeter taste use unrefined (non-hydrogented) coconut oil
Directions
  Peel sweet potato and cut into julienne strips. A MIU Stainless Steel Julienne Peeler works best and costs around $12.00.

  Preheat oven to 375 degrees.
  Add strings to a large mixing bowl, drizzle with olive oil and toss to coat. Spread strings evenly over a large cookie sheet. Stir every 10 minutes and continue to bake until crispy, approximately 30 minutes. Strings will continue to get crispy after coming out of the oven. Discard any potato strings that are overly brown. Allow to cool at room temperature. Store in an airtight container or ziplock bag.
  Eat as a snack, salad topper or atop soup and many other side dishes.
8:00:00 PM
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Ingredients

  • 2 apples, cored and thinly sliced
  • Cinnamon to taste

Directions
  Preheat oven to 275 degrees.
  Line a cookie sheet with parchment paper and place the pieces of sliced apple on top.
  Sprinkle with cinnamon (to taste).
  Bake at 275 degrees for two hours. After 60 minutes, turn them over so they bake evenly. You should check on them after 60 minutes and every 30 minutes after that because oven cook times vary and you don’t want to burn them. Once they look nice and crispy remove them from the oven and allow to cool.
3:00:00 PM
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Ingredients

  • 2 red bell peppers, remove seeds, core and membrane
  • 1 tablespoon pure maple syrup (less to taste)

Directions
  Rinse peppers and pat dry with a paper towel.
  Slice bell peppers into 1/2" strips, add to a mixing bowl, drizzle with maple syrup and toss to coat all sides. Cover bowl and refrigerate for 1 to 2 hours.
  Place pepper strips on dehydrator shelves without touching. Turn dehydrator to 125 F, and dehydrate approximately 24 hours or until bell peppers are crispy and brittle. Some strips may get crispy earlier than others, remove as they crisp.
  Allow to cool completely and place in an ziplock bag until ready to munch.
  Oven Directions: Preheat oven to 150 degrees F. Slice the peppers into 1/2" pieces, drizzle with maple syrup and toss to coat. Place a wire rack on top of a cookie sheet, cover wire rack with parchment paper. Place peppers on parchment covered rack, making sure they don't touch. Place the cookie sheet on the middle oven rack, leave the oven door ajar, about 4 inches. Allow peppers to dehydrate until crispy enough to snap in half, approximately 8 hours to 10 hours (depending on individual ovens).
2:00:00 PM
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Ingredients

  • 1 medium zucchini, grated
  • 1 teaspoon salt
  • 1/2 small onion, finely chopped
  • 1/2 cup whole wheat flour
  • 1/2 teaspoon baking powder
  • 1 tablespoon milk
  • 1 egg
  • Fresh ground pepper, to taste

Directions
   Preheat oven to 400 degrees F. Lay the grated zucchini on a layer of paper towels and sprinkle with salt. Allow to sit for 5 minutes and transfer to a strainer. Using a wooden spoon or spatula, press out as much liquid as you can.
   Transfer to a bowl and add the rest of the ingredients. Stir until just combined.
   Line a baking sheet with parchment paper and drop spoonfuls of the mixture a couple inches apart. Bake for 10 minutes, flip and bake for 10 more until both sides are golden brown. Serve with sour cream or yogurt if desired.
   NOTE: For crispier fritters, spray or brush each fritter with a little olive oil just before flipping the first time, then spray the other side once flipped.
1:00:00 PM
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Ingredients

  • 2 cups cubed day old bread, such as whole wheat or Italian
  • 4 large ripe tomatoes, cubed
  • 1 red onion, thinly sliced
  • 4 cups arugula
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Sea salt and freshly ground pepper, to taste

Directions
   Lay the bread cubes out on a sheet pan and leave at room temperature for about 24 hours, or until they’re crusty. Alternatively, you can put the sheet pan in a 350 degree oven for 15 minutes until bread is crispy.
   Combine the bread, tomatoes, onion and arugula in a large bowl and toss gently.
   Whisk the oil, vinegar, honey, mustard, and garlic in a bowl. Season with salt and pepper. Combine the dressing with the salad and serve immediately.
12:00:00 PM
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Ingredients

  • 5 cups mixed greens
  • 1 cup blueberries
  • ¼ cup slivered almonds
  • 2 cups cubed chicken breasts, cooked

Dressing

  • ¼ cup olive oil
  • ¼ cup apple cider vinegar
  • ¼ cup blueberries
  • 2 Tbsp honey
  • salt and pepper to taste
Directions
   In a large bowl, toss the greens, blueberries, almonds, and chicken breasts until well mixed.
   For the salad dressing, combine the olive oil, apple cider vinegar, blueberries, and honey in a blender. Blend until smooth. Add salt and pepper to taste.
11:00:00 AM
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Ingredients

  • 1 tablespoon olive oil
  • 2 medium carrots, chopped
  • 3 medium celery stalks, trimmed and diced
  • 1 medium white onion, diced
  • 4 cups high quality (organic, low sodium) or home made chicken stock
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder (or 2 cloves crushed)
  • 1 teaspoon dill weed
  • 1 rotisserie chicken
  • 1 cup whole wheat egg noodles
  • 3 tablespoons fresh parsley, minced
  • Crackers, for serving

Directions
   In a pot that is able to hold at least 3 quarts, heat the olive oil over medium high heat. Add the mirepoix and saute for about 4 minutes, until the onion has softened.
   While the vegetables are in the pot, disassemble the chicken: Remove the skin from the entire bird, save half and throw the other half away. Pull as much meat off of the bones that you can, set aside. Throw away all of the bones and large pieces of fat.
   After the onion has softened, add the chicken stock, black pepper, garlic and dill weed. Bring back to a simmer over medium heat and simmer for 5-6 minutes.
   Add in the reserved chicken skin, 1 cup of chicken meat and the noodles. Simmer for about 10 minutes until a light foam forms. Skim this foam with a spoon. Remove and discard the skin once the 10 minutes are up.
   Taste now and determine if you need to add any salt or additional pepper. The rotisserie chicken should impart some salt, so you may not want to add any. I added 3 pinches to mine. Stir in the minced parsley.
   Serve hot with crackers.
   *To keep gluten free: replace pasta with rice, quinoa or other grain free additive of your choice.
   *To keep low carb, skip the noodles. It's still delish!
10:00:00 AM
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Ingredients
    Salad Mix

  1. 1 cup farro grain, (optional: grain of choice, sorghum grain or quinoa are good choices)
  2. 3 cups water
  3. 2 cups baby kale leaves
  4. 2 tablespoons pumpkin seeds
  5. 1 teaspoon olive oil
  6. 4 cups Romaine Heart lettuce, cut into 1" pieces

    Caesar Dressing

  1. 1/2 cup non-fat Greek Yogurt
  2. 1/4 cup Parmesan cheese, freshly grated preferred
  3. 2 tablespoons freshly squeezed lemon juice
  4. 1 tablespoon white balsamic vinegar
  5. 2 teaspoons whole-grain Dijon mustard, (I used Country Dijon)
  6. 1 teaspoon pure maple syrup or honey, optional
  7. 2 cloves garlic, finely minced
  8. 2 teaspoons Anchovy paste
  9. 1/4 teaspoon celery seeds
  10. 1/4 teaspoon kosher or sea salt
  11. 1/4 teaspoon freshly ground black pepper
  12. 1 tablespoon Extra-Virgin olive oil

Directions
   Add Farro and water to a medium saucepan, cover and bring to a boil. Reduce heat and simmer until Farro is tender and water is absorbed, approximately 30 minutes. Allow to cool slightly before refrigerating. In the meantime, add pumpkin seeds and oil to a small skillet and toss to combine. Heat over medium heat until fragrant, about 5 minutes. Allow to cool at room temperature.
   Combine kale, Romaine heart leaves, and chilled Farro grain, and pumpkin seeds in a large salad bowl.
   Add dressing ingredients to a blender or food processor, and pulse until smooth. Refrigerate dressing in a glass jar with lid, until ready to use.
   Drizzle dressing over salad mix and toss to combine. Add additional Parmesan cheese if desired. Serve immediately!
8:00:00 AM
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Ingredients

  • 12 thick slices unprocessed deli meat, we recommend Boar's Head Brand
  • 1 cup sliced vegetables
  • 12 chives, optional

Directions
Place desired amount of vegetables on a piece of deli meat. Roll tightly, and if desired, use a chive to tie. Pack in a zip-top plastic bag or airtight container.
Favorite Flavor Combinations:
Roast beef with red bell pepper strips, carrot sticks, and cucumber slices with mustard for dipping.
Chicken with apple slices, red cabbage, and pickle strips with Dijon mustard for dipping.
Turkey with crumbled bacon and sliced avocado with salsa for dipping.
7:00:00 AM
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Ingredients

  • 8 ounces white mushrooms, sliced
  • 1 tablespoon plus 2 teaspoons extra virgin olive oil
  • 4 ¼ slices red bell peppers, cored, seeded, roasted
  • 8 pieces artisan whole grain bread
  • ¼ cup low-fat shredded mozzarella cheese
  • 2 Roma tomatoes, thinly sliced
  • 1 cup packed arugula
  • ¼ cup Pesto (Basil & Spinach Pesto recipe)

Directions
   Preheat oven to 375 degrees.
   If roasting your own bell peppers, slice into fourths, place on a cookie sheet, drizzle with 2 teaspoons extra virgin olive oil and roast for 20 minutes. Allow to cool slightly before removing peeling. Roasted peppers can be purchased at your local grocery.
   In a small skillet, add 1 tablespoon oil, heat to medium-low and sauté mushrooms until soft, about 8 minutes.
   While mushrooms sauté, place bread cut side up on a cookie sheet, toast until lightly golden. Remove toast, add 1 tablespoon mozzarella, continue toasting until cheese melts. Remove bread from oven and top with pesto, mushrooms, bell peppers, tomatoes and arugula.
6:00:00 AM
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Ingredients

  • 2 cooked skinless, boneless chicken breasts - cut into cubes
  • 2 celery stalks, chopped
  • 1/4 red onion, chopped
  • 1/2 cup red seedless grapes, quartered
  • 1/2 cup Greek yogurt, non-fat
  • 1 tsp garlic powder
  • 1 tsp freshly ground black pepper
  • Sea salt to taste
  • 2 whole-wheat pita pockets, halved
  • 4 romaine lettuce leaves

Directions
   In a large bowl, mix all of the salad ingredients. Chicken salad can be eaten as is or eat as a pita sandwich. Recipe serves 4.
5:00:00 AM
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Ingredients

  • 2 Tbsp olive oil
  • 1 cup carrots, chopped
  • 1 cup celery, chopped
  • 1 small onion, diced
  • 1/4 tsp dried dill
  • 1/4 tsp celery seed
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1/4 cup dry white wine
  • 3 yukon gold potatoes, peeled and diced
  • 2 cups chicken stock
  • 1 cup water
  • 1 Tbsp fresh thyme
  • 1 lb. cod, cut into bite-sized pieces
  • 20 shrimp, uncooked, tails removed
  • 1 1/2 cups, low fat milk
  • 2 Tbsp parsley
  • For the roux:
  • 2 tablespoons olive or canola oil
  • 1/4 cup flour (I used white whole-wheat)
  • 1/2 cup low-fat milk

Directions
   Heat oil in the bottom of a large pot on medium heat. Add the onions, carrots, and celery and cook until softened, about 5 minutes. Add the wine, dill, celery seed, salt, pepper, paprika, and cayenne pepper.
   Turn up the heat, cook, uncovered until the wine reduces by half.
   Add the potatoes, chicken stock, water and thyme. The potatoes should be covered with liquid - if not, add more water.
   Bring to a simmer, then lower the heat to medium and cook, covered, until the potatoes are almost done, about 10-15 minutes.
   In a separate pot, make the roux. Heat the oil over medium-low heat. Slowly whisk in the flour until a paste is formed. Gently whisk the milk into this mixture until the desired consistency is reached.
   Add the fish and shrimp to the pot of potatoes and add the milk and the roux.    Return to the stove. Cook on low heat, uncovered, until the fish is just cooked through, about 10 minutes. Continue to salt and pepper to taste.
   Keep the temperature so that it barely gets steamy, but not simmering. When the fish is just cooked through, remove from heat.
   Mix in the parsley and allow the soup rests 30 minutes before serving.
4:00:00 AM
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Ingredients
    Salad

  1. 1 cup baby spinach or large spinach leaves torn into bite size pieces
  2. 1/2 avocado, chopped (refrigerate the other half for another salad) (optional)
  3. 1/3 red onion thinly sliced (refrigerate the remaining 2/3 for another salad)
  4. 1/2 cucumber, sliced
  5. 1 carrot, grated
  6. 8 almonds, sliced
  7. 1 cup beans sprouts
  8. 1/2 cup fresh parsley
  9. 1 tomato, diced
  10. 1 cup (chopped) roasted chicken breast, optional (do not add if you are making this salad as part of our 3- Day Detox and Cleanse, chicken breast CAN be included for the 2-Day Flush Fat Menu)

    Dressing:

  1. Juice of 1 lemon
  2. 1 tablespoon extra-virgin olive oil
  3. 1 teaspoon dried oregano
  4. 1/4 teaspoon black pepper
  5. Salt, to taste

Directions
   Add the salad ingredients to a large bowl and toss to combine. In a small bowl whisk together dressing ingredients and drizzle over salad. This recipe can easily be made into a family salad by increasing the ingredients.
   Note: It's easy to prepare this salad for tomorrow's lunch by simply preparing your veggies the night before and adding to separate zip-lock bags. When it's time for lunch, toss all the veggies in a bowl, add almonds and drizzle with dressing.
3:00:00 AM
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Ingredients

  • 2 Bosc Pears of medium firmness, peeled, cored and seeded
  • 2 teaspoons canola oil
  • 1 teaspoon freshly squeezed lemon juice
  • 1 cup baby spinach
  • 4 slices whole grain artisan bread, cut bread horizontally

Directions
   Preheat oven to 400 degrees.
   Combine canola oil and lemon juice in a medium bowl. Cut pears into ½” slices and gently toss in oil and lemon juice. Place pears on rimmed cookie sheet and roast 20 minutes, or until pears are tender and lightly golden.
2:00:00 AM

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