Vegetarian Broccoli Quiche
Use only organic ingredients.
Bake frozen pie crust on 375 degrees for 10 minutes. Before baking, poke little holes in crust all around the bottom and sides. Set aside.
In a coated pot, saute 2 cups chopped broccoli and 1/2 yellow onion until cooked through. Season with sea salt, pepper, garlic powder and organic all purpose seasoning to taste. Set aside.
In a separate bowl, whisk 3 eggs and 4 egg whites, 1 cup non-dairy milk, 1/2 tsp salt and pinch of pepper. Set aside.
In pie crust, sprinkle 4 oz of either vegan or regular shredded cheese. Sprinkle 1/4 cup of grated pecorino romano or vegan substitute. Layer cooked broccoli and onion mixture on top. Next, pour egg mixture over broccoli. Bake on 375 for 45 minutes or until knife inserted near center comes out clean. Cool for 20 minutes before serving.
Double this recipe so you can freeze for a future meal when you are too busy to cook.
Turkey Meatballs with Spaghetti Squash
In a large bowl, one package of turkey, 2 egg whites, ½ cup oatmeal, 1 cup of low sodium, low calorie tomato sauce, cracked pepper, garlic powder and onion powder. Mix well. Spray a 13×9 inch pan and make meatballs. Bake at 350 for 40 min or until cooked through. At the same time, take a whole spaghetti squash and poke holes in top. Bake in a pan sprayed with cooking spray for one hour or until easily pierced with a fork. Let cool. Cut in half and scoop out pits . Then with a fork, scrap out the “spaghetti”. Top with tomato sauce and a little grated cheese
Cut up 1 cooked chicken breast. Wash and dry 4 large romaine leaves. Arrange chicken evenly along the inside of each lettuce leaf. Sprinkle shredded carrots and purple carrots. Add ½ diced avocado. Drizzle coconut aminos (which is a healthy alternative to soy sauce found in any grocery store). Tightly wrap into an egg roll shape and secure with a toothpick. Serve with a dipping sauce such as coconut aminos, or 2 tbs hummus.
Turkey Avocado Pepper Sandwich
Cut a red pepper in half and eliminate the seeds. Drizzle honey mustard on each half inside pepper. Add 2 slices of avocado inside each pepper. Stuff 1.5 oz of turkey inside each pepper half. Put them together to make a sandwich and flatten. Wrap in tin foil for lunch. Great for on the go. Serves 1.
Tuna Avocado Salad with lemon dressing
In a large bowl, chop 1 cup baby spinach or arugula, 2 cups romaine. Add ½ cup purple shredded cabbage. Add ½ chopped red or yellow pepper, 6 halved cherry tomatoes, ¼ cup chickpeas, 1 tbs feta cheese or vegan equivalent, 1 chopped hard-boiled egg. Set aside. In another bowl, add one can albacore tuna, ½ avocado, 1 tsp Dijon mustard, cracked pepper. Mash up tuna into avocado. Top tuna mixture over salad. For dressing, mix ½ cup lemon juice, 1 tbs honey, 1 packet stevia, ¼ cup olive oil. Shake well and drizzle over salad, approximately 2 tablespoons.
Baked Salmon with Sweet Potato and Brussel Sprouts
In a large baking pan, arrange salmon steaks (skin down) on a pan sprayed with cooking spray. Sprinkle salmon with salmon steak seasoning. On outside of pan, arrange 2 cut up sweet potatoes (into small pieces) around the salmon. Then add 2 cups chopped brussel sprouts in between salmon. Spray brussel sprouts with vegan cooking spray, salt and pepper. Bake at 400 degrees for 25 min or until salmon is done. Serving size is 1 piece of salmon, 4 oz sweet potato and 1 cup brussel sprouts.
Chicken Cauliflower Rice Medley
In a large pan, spray with cooking spray and heat. Cut up 2 large chicken breasts into small pieces. Saute in pan with no salt seasoning, paprika, garlic powder, salt and pepper. Once browned and cooked, add 2 handfuls baby spinach, 1 bag of cauliflower rice, 1 can cannellini beans, 1 can diced tomatoes. Add 1 cup of vegetable or low sodium chicken broth. Cover and simmer until heated through. Serves 2-3.
In a large pot, spray with cooking spray. Add one package of 97 percent lean ground turkey. Sprinkle with garlic powder, onion powder, ½ tbs chili powder , ¼ tsp cumin, sea salt and pepper. Add 1 chopped onion. Cook until browned and cook through. Add 1 can rinsed black beans and 1 can rinsed red beans. Add 1 large can of crushed tomatoes, 1 can enchilada sauce mild or medium, 1 small jar of salsa. Cook for 30 min or longer. Sprinkle with vegan cheese. Serve with a few brown rice pita chips and a salad or any vegetable. Serving size 1 ¼ cup.
Grilled Romaine Lettuce with Egg and Chicken Omelette
Cut top off of rinsed 1 romaine lettuce head. Then cut in half lengthwise. In a large pan, spray with cooking spray. Sprinkle pan with garlic, onion, sea salt and pepper. Sear each cut side down until lettuce is softened and flip to other side. Set aside. Then in same pan, spray with cooking spray, sauté halved handful of cherry tomatoes, 2 cups baby spinach, cooked cut up chicken (about 4 oz), 10 egg whites and 2 slices of vegan cheese. Saute until done. Serve grilled romaine topped with cooked mixture. Top with hot sauce. Serves 2.