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Meal 1

GRILLED SALMON WITH TOMATO-AVOCADO SALAD

Active Time: 20 minutes | Total Time: 20 minutes | Serves 4 | Gluten Free

INGREDIENTS

  • ¼ of a hothouse cucumber, cut into ¼-inch pieces

  • 2 scallions (white and light green parts), thinly sliced

  • 1 pint cherry or grape tomatoes, quartered

  • 1 avocado

  • 3 tablespoons chopped fresh dill

  • ½ teaspoon grated orange zest

  • 1 tablespoon fresh orange juice

  • 2 tablespoons fresh lemon juice

  • 1 tablespoon plus 1 teaspoon extra virgin olive oil

  • ½ teaspoon kosher salt

  • ⅛ teaspoon freshly ground black pepper

  • 4 6-ounce pieces salmon fillets (about 1-inch thick)

INSTRUCTIONS

In a medium bowl, combine the cucumber, scallions, and tomatoes. Cut the avocado in half and score the flesh without cutting through the skin. Use a spoon to scoop out the pieces; add to the bowl. Add the dill, orange zest, orange juice, lemon, juice, and oil. Add ¼ teaspoon of the salt and add the pepper. Gently toss together.

Drizzle the remaining 1 teaspoon of oil over the salmon (¼ teaspoon per piece). Sprinkle with the remaining ¼ teaspoon salt.

Heat the grill to medium-high. Place the salmon on the grill (pretty sides down). Grill without touching for 5 to 6 minutes until they have nicely charred grill marks and release easily from the grate. Flip and continue to cook to desired doneness, 4 to 7 minutes more for medium (depending on thickness).

Serve the salmon with the tomato-avocado salad.

http://jessicaseinfeld.com/recipes/grilled-salmon-with-tomato-avocado-salad

Chickpea Panzanella

PREP TIME

15 mins

COOK TIME

10 mins

TOTAL TIME

25 mins

Serves: 4

INGREDIENTS

Croutons

  • 1½ c. cubed country bread, cut into ½-inch pieces

  • 1 tbsp. olive oil

  • salt

  • freshly ground black pepper

Salad

  • 1x 14 oz. can of chickpeas, rinsed and drained

  • 1 c. cherry tomatoes, halved

  • 1 c. sliced English cucumber

  • ¼ c. Vidalia onion, quartered & thinly sliced

  • ¼ c. sliced celery

  • ¼ c. chopped celery leaves

  • 2 tbsp. minced chives

  • ¼ c. basil leaves, cut into ribbons

  • ¼ c. Kalamata olives, pitted and chopped

  • ½ c. crumbled feta

Dressing

  • 1 tbsp. of lemon zest, about 1 lemon

  • 4 tbsp. fresh lemon juice

  • ½ c. good quality olive oil

  • ¼ tsp. salt

  • ¼ tsp. freshly ground black pepper

Garnish

  • handful of celery and basil leaves

Kitchen Notes:

Slice the vegetables as thin as possible, about ¼-inch thick. If you do not have a mandolin, a food processor fitted with the slicer blade would work as well.

Substitutions:

Sweet Vidalia onions are seasonal and at their peak in the summer months. When unavailable, use a red onion instead.

http://www.theclevercarrot.com/2012/08/chickpea-panzanella/

ROASTED RED ONION AND PEAR SALAD

yield: 4

INGREDIENTS:

1 medium red onion, cut into 1-inch wedges 2 tablespoons coconut oil 2 tablespoons fresh squeezed orange juice 1 tablespoon fresh squeezed lemon juice 1 teaspoon Dijon mustard 1 teaspoon honey 1/2 teaspoon fresh thyme, chopped 1/4 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/4 cup extra-virgin olive oil 1 head Bibb or butter lettuce 8 cups baby spinach 1 ripe Bartlett pear, cut into bite-sized pieces 1/2 cup goat cheese, crumbled 1/4 cup dried cranberries

DIRECTIONS:

1. Preheat oven to 400 degrees F and adjust oven rack to middle position.

2. Toss onion wedges with coconut oil. Transfer to baking sheet and roast until brown and soft, about 25 minutes, flipping halfway through cooking. Cool for 15 minutes.

3. Whisk orange and lemon juices, mustard, honey, thyme, salt, and pepper together in a bowl. Gradually whisk in olive oil.

4. Divide Bibb lettuce leaves among individual salad plates. Toss spinach with 1/4 cup dressing in a large bowl. Divide spinach among plates. Arrange roasted onion, pear, goat cheese, and cranberries on top. Drizzle with remaining dressing and serve.

https://www.twopeasandtheirpod.com/roasted-red-onion-and-pear-salad/

Winter Fruit Salad

Ingredients:

1 (20 ounce) can pineapple chunks in 100% juice 1/2 cup sugar 2 tablespoons cornstarch 1/3 cup orange juice 1 tablespoon lemon juice 4-5 clementines or 1 can (11 oz) mandarin oranges, drained 3 -4 apples, chopped 2 -3 bananas, sliced 2 pears, chopped

Directions:

Drain the pineapple, reserving 3/4 cup of pineapple juice. In a medium saucepan stir together the sugar, cornstarch, reserved pineapple juice, orange juice and lemon juice. Cook over medium heat until bubbling and slightly thickened, stirring occasionally. Once it starts to thicken, cook and stir one minute longer, then remove from heat and set aside.

Combine the fruit in a large bowl. Pour the warm sauce over the fruit and mix gently to coat the fruit with the sauce. Cover and refrigerate until ready to serve.

*Note: This recipe is easily adaptable. Use whatever fruit you like and feel free to modify the amounts.

http://www.whatmegansmaking.com/2012/01/winter-fruit-salad.html

Meal 2

Vegetable Soup with Carrot Dumplings

INGREDIENTS

  • 1 1⁄2cups chopped onions

  • 4 medium carrots, sliced

  • 3 celery ribs, sliced

  • 2 tablespoons canola oil

  • 3 cups vegetable broth

  • 4 medium potatoes, peeled, and sliced

  • 4 medium tomatoes, chopped

  • 2 garlic cloves, minced

  • 1⁄4teaspoon salt

  • 1⁄2teaspoon pepper

  • 1⁄4cup all-purpose flour

  • 1⁄2cup water

  • 1 cup chopped cabbage

  • 1 cup frozen peas

  • CARROT DUMPLINGS

  • 2 1⁄4cups reduced-fat baking mix

  • 1 cup shredded carrot

  • 1 tablespoon minced fresh parsley

  • 1 cup cold water

  • 10 tablespoons shredded reduced-fat cheddar cheese

DIRECTIONS

  1. In a dutch oven, cook the onions, carrots, and celery in oil for 6-8 minutes or until crisp-tender.

  2. Stir in the broth , potatoes, tomatoes, garlic, salt, and pepper and bring to a boil.

  3. Reduce heat, cover and simmer for 15-20 minutes or until vegetables are tender.

  4. In a small bowl, combine flour and water until smooth, and stir into vegetable mixture, bring to a boil, cook and stir for 2 minutes or until thickened.

  5. Stir in cabbage and peas.

  6. FOR THE CARROT DUMPLINGS.

  7. In a small bowl, combine baking mix, carrots, and parsley.

  8. Stir in water until moistened, then drop in 10 mounds onto simmering soup.

  9. Cover and simmer for 15 minutes or until a toothpick inserted in a dumpling comes out clean.

  10. Garnish with cheese.

https://www.geniuskitchen.com/recipe/vegetable-soup-with-carrot-dumplings-473855

Carrot, Apple and Cucumber Salad

Yield: 4-6 servings

Amazing carrot, apple and cucumber salad with candied pecans and asiago crisps, all drizzled with a red wine vinaigrette.

30 min Prep Time

20 min Cook Time

50 min Total Time

Ingredients

For the dressing:

1/4 cup red wine vinegar

1/2 cup olive oil

1 clove garlic, minced

1 teaspoon dijon mustard

1 teaspoon granulated sugar

1/2 teaspoon salt

1/4 teaspoon pepper

For the pecans:

1 cup pecan halves

1/3 cup granulated sugar

pinch cayenne pepper (optional but fantastic!)

pinch salt

For the salad:

1 cup finely shredded asiago cheese

3 cups spiralized carrots (about 4 medium carrots)

3 cups spiralized cucumber (1 large English cucumber)

2 apples, thinly sliced

3 cups baby spinach leaves (or spinach/arugula combination)

1 cup dried cranberries

Directions

  1. Preheat the oven to 350 degrees F.

  2. Prepare the dressing. Whisk together (or shake if you have a jar) the red wine vinegar, olive oil, garlic, dijon, sugar, salt and pepper. Refrigerate until ready to use.

  3. Spread the pecans on a baking sheet and toast in the oven for 8-10 minutes until fragrant. Keep an eye on them so they don’t burn. Take them out of the oven and increase the temperature to 425 degrees F.

  4. In a small skillet over medium low heat, place the sugar, cayenne and salt for the nuts. Stirring constantly with a rubber spatula, heat the sugar until it liquifies completely. It will clump together and then slowly melt into a liquid. Stir in the toasted pecans to coat them in the liquified sugar and spread them on a piece of parchment paper or a silicone mat to cool. They will stick together as the sugar hardens quickly, just spread them as best you can.

  5. On a baking sheet covered with parchment paper or a silicone mat, place the grated asiago cheese. Make 8-10 two inch wide circles with the grated cheese. Bake in the 425 degree oven for 9-10 minutes until the cheese is lightly browned and bubbling. Keep an eye on it as it goes from perfect to burnt very quickly. Remove from the oven and allow to cool on the baking sheet.

  6. Prepare the salad. In a large bowl, toss together the carrots, cucumber, apples, spinach and cranberries. Chop the cooled candied nuts coarsely. At this point you can toss them in the salad along with the dressing and serve. Or keep the components separate and make individual bowls of salad so everyone can add their own dressing. (This is what we do as everyone here likes their salad a bit different - and then any leftovers can be kept for the next day without going soggy.) Serve with one or two asiago crisps on top. Enjoy!

https://bake-eat-repeat.com/carrot-apple-and-cucumber-salad-recipe/

Avocado Orange Salad

Ingredients

  • 2 cups torn mixed salad greens

  • 1 medium navel orange, peeled and sectioned

  • 1 large ripe avocado, peeled and sliced

  • 1 small onion, chopped

  • CITRUS DRESSING:

  • 1/4 cup canola oil

  • 2 tablespoons orange juice

  • 1 tablespoon lemon juice

  • 1 tablespoon sugar

  • 1/2 teaspoon grated orange zest

  • 1/8 teaspoon salt

  • 1/8 teaspoon celery seed

Directions

  • 1. On two salad plates, arrange the greens, orange, avocado and onion. In a small bowl, whisk the dressing ingredients. Drizzle over salads.

https://www.tasteofhome.com/recipes/avocado-orange-salad/

Carrot Cake Banana Bread

Total Time: 50m

Yield: 12-14 slices

Print This Recipe 4.82/5

  • 2 cups white, spelt, or oat flour

  • 1 tsp baking soda

  • 1 tsp cinnamon

  • 3/4 tsp baking powder

  • 3/4 tsp salt

  • optional 1/8 tsp nutmeg

  • 1 1/2 cup mashed, overripe banana

  • 1/2 cup finely shredded carrot

  • 1/2 cup pure maple syrup, honey, or agave

  • 1/4 cup milk of choice

  • 1/4 cup oil OR additional milk of choice

  • 2 tsp pure vanilla extract

  • optional, crushed walnuts, coconut, etc.

Instructions

Preheat oven to 350 F. Grease a 9×5 pan, or line with parchment. Combine dry ingredients in a bowl. If desired, you can add 1/2 cup crushed walnuts and/or a handful of shredded coconut. Whisk liquid ingredients—including carrot and banana—in separate bowl. Pour wet into dry, and stir to form a batter. Smooth into prepared pan. Bake on the center rack 37 minutes, then do not open the oven door at all but turn off the heat and let sit in the closed oven 10 additional minutes. If still undercooked at this time, simply turn the oven back on and continue baking—checking every 5 minutes–until a toothpick inserted into the center comes out mostly clean. Let cool. Cover and refrigerate overnight. Taste and texture are much better the second day (and even better the third day as it gets sweeter). Leftovers can be sliced and frozen for up to a month. If you want to frost the bread, I included a few links to some frosting recipes above in the post, or you can use about 1/2 cup softened coconut butter—sweetened if desired.

https://chocolatecoveredkatie.com/banana-carrot-bread-nutrition/

Meal 3

Rainbow Quinoa Salad

Yield: 4-6

INGREDIENTS

  • 1 cup white (or blended) quinoa

  • 1 1/2 cups water

  • 1/2 cup corn kernels (fresh or frozen)

  • 1/4 cup orange juice

  • 2 tablespoons olive oil

  • 1 tablespoon mustard

  • 1 teaspoons salt

  • 1/2 teaspoon pepper

  • 1 carrot, grated

  • 1 stalk celery, diced

  • 1/2 red bell pepper, diced

  • 1/2 head radicchio

  • 2 green onions, sliced

  • 2 tablespoons minced fresh basil (or parsley or dill)

  • 1/4 cup toasted almonds, optional

INSTRUCTIONS

  1. Combine quinoa with 1 1/2 cups water in a small pot. Cover and bring to boil. Reduce to low and simmer 12 minutes. Turn off heat and add corn but do not stir. Put the lid back on. Let it hang out while you prep the vegetables.

  2. Grate the carrot and dice the celery and bell pepper. Shred the radicchio.

  3. Transfer the quinoa to a large bowl and pour the orange juice over, then the olive oil, mustard, salt and pepper. Toss gently with a spoon to mix. Add in the vegetables and herbs. Stir again.

  4. Serve warm or cold, topped with toasted nuts

https://hilahcooking.com/rainbow-quinoa-salad/

Mixed Greens, Apple, Cucumber, Carrot Salad with Raspberry Vinaigrette

5-10 minutes

2 servings

INGREDIENTS:

  • 1/2 pound of mixed greens

  • 1 hardboiled egg

  • 3 carrots, sliced into 1/2 inch circles

  • 1/2 tart apple, cut in matchsticks

  • handful of microgreens

  • 1/2 small cucumber, thinly sliced

  • 2 tablespoons extra virgin olive oil

  • 1 tablespoon sherry vinegar

  • 2 raspberries

  • 1 tablespoons of herb mustard or pickled mustard seeds

  • sea salt, to taste

  • pepper, to taste

DIRECTIONS:
  1. Add salad, carrots, apples, cucumber to a large bowl.

  2. Place extra virgin olive oil, sherry vinegar, raspberries, mustard and a pinch of salt and pepper into a sealable jar. Shake jar vigorously to make the salad dressing. Once it is thoroughly shaken, add to the salad and toss.

  3. Plate and place hardboiled eggs on the side.

http://www.sugardetox.me/recipe/mixed-greens-apple-cucumber-carrot-salad-with-raspberry-vinaigrette/

Festive Tuna-Stuffed Tomatoes

Ingredients

  • 2 cans (6 oz. each) white tuna in water, drained, flaked

  • 1/3 cup reduced-fat mayonnaise

  • 1 stalk celery, finely chopped (about 1/3 cup)

  • 1/4 cup chopped pitted black olives

  • 2 Tbsp. finely chopped red onion

  • 2 Tbsp. chopped cilantro

  • grated peel and juice from 1/2 of a medium lemon

  • 4 medium tomatoes

  • PREMIUM Unsalted Tops Saltine Crackers

Instructions

  • MIX tuna, mayo, celery, olives, onion, cilantro, lemon peel and juice.

  • CUT each tomato into wedges, cutting down to within 1/2 inch of bottom. (Do not cut all the way through tomato.)

  • SPOON tuna mixture into tomatoes. Serve with crackers.

https://www.snackworks.com/recipe/festive-tuna-stuffed-tomatoes-70029.aspx

Orange-Spiced Poached Pears

  • Prep Time: 10 minutes

  • Cook Time: 40 minutes

  • Total Time: 50 minutes

  • Yield: 4 servings

INGREDIENTS
  • 4 slightly under ripe Bartlett pears, peeled, halved and cored

  • 1-1/2 cups orange juice

  • 1 cup water

  • 1/3 cup brown sugar

  • 2 tablespoons honey

  • 1 teaspoon vanilla

  • 1/2 teaspoon nutmeg

  • 1/4 teaspoon ground ginger

  • 2 tablespoons lemon juice

  • Mint leaves for garnish

INSTRUCTIONS
  1. Combine orange juice, water, brown sugar and honey in a large sauce pan. Stir well to mix and bring to a simmer. Add the vanilla extract, nutmeg, ginger and lemon juice.

  2. Add the pears and simmer for about 30 minutes, turning frequently to be sure they cook through evenly. Remove them from the pan and cover to keep warm.

  3. Let the remaining liquid cook until it thickens into a syrup. Cut pears into lengthwise slices and arrange on individual dessert plates. Drizzle with the syrup and garnish with mint leaves.

https://www.mygourmetconnection.com/orange-spiced-poached-pears/

Extras

Basic Tomato Sauce Recipe

  • Prep time: 5 minutes

  • Cook time: 35 minutes

  • Yield: Makes 2 1/2 cups of sauce

INGREDIENTS

  • 2 Tbsp olive oil

  • 1/2 medium onion, finely chopped

  • 1 small carrot or 1/2 large carrot, finely chopped

  • 1 small stalk of celery, including the green tops, finely chopped

  • 2 Tbsp chopped fresh parsley

  • 1 clove garlic, minced

  • 1/2 teaspoon dried basil or 2 Tbsp chopped fresh basil

  • 1 28 oz. can whole tomatoes, including the juice, or 1 3/4 pound of fresh tomatoes, peeled, seeded, and chopped

  • 1 teaspoon tomato paste

  • Salt and freshly ground black pepper to taste

METHOD

1 Gently cook the onion, carrot, celery, and parsley: Heat olive oil in a large wide skillet on medium heat. Add the chopped onion, carrot, celery and parsley. Stir to coat.

Reduce the heat to low, cover the skillet and cook for 15 to 20 minutes, stirring occasionally until the vegetables are softened and cooked through.

2 Add garlic: Remove cover and add the minced garlic. Increase the heat to medium high. Cook for garlic for 30 seconds.

3 Add tomatoes, tomato paste, basil, salt, pepper, then simmer: Add the tomatoes, including the juice and shredding them with your fingers if you are using canned whole tomatoes. Add the tomato paste and the basil. Season with salt and pepper to taste.

Bring to a low simmer, reduce the heat to low and cook, uncovered until thickened, about 15 minutes.

Optional, purée for smooth sauce: If you want you can push the sauce through a food mill, or purée it in a blender or with an immersion blender, to give it a smooth consistency.

https://www.simplyrecipes.com/recipes/basic_tomato_sauce/

Crunchy Pear and Celery Salad

INGREDIENTS
  • 4 stalks celery, trimmed and cut in half crosswise

  • 2 tablespoons cider vinegar or 2 tablespoons pear vinegar or 2 tablespoons raspberry vinegar or 2 tablespoons other fruit vinegar

  • 2 tablespoons honey

  • 1⁄4teaspoon salt

  • 2 ripe pears, preferably red Bartlett, diced

  • 1 cup finely diced white cheddar cheese

  • 1⁄2cup chopped pecans, toasted in a skillet over low-medium heat for 2-4 minutes

  • fresh ground pepper

  • 6 large lettuce leaves, use more if chopping

DIRECTIONS
  1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.

  2. Whisk vinegar, honey, and salt in a large bowl until blended.

  3. Add pears; gently stir to coat.

  4. Add the celery, cheese, and pecans; stir to combine. Season with pepper.

  5. Divide the lettuce leaves among six plates and top with a portion of salad. Serve at room temperature or chilled.

https://www.geniuskitchen.com/recipe/crunchy-pear-and-celery-salad-263102

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