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Meal 1

Cucumber and Avocado Sandwich

yield: 2 SANDWICHES

prep time: 15 MINUTES

total time: 15 MINUTES

INGREDIENTS:

4 slices Dave’s Killer Bread, 21 Whole Grains and Seeds

4 ounces herbed goat cheese, at room temperature

2 Romaine lettuce leaves, washed and dried

1/2 of a large cucumber, peeled and sliced

1 large avocado, peeled, pitted, and sliced

Squeeze of fresh lemon juice

½ cup alfalfa sprouts

Salt and black pepper, to taste

DIRECTIONS:

Spread the herbed goat cheese evenly on all of the slices of bread. Take one of the slices and top with lettuce, cucumber slices, and avocado slices. Drizzle a little fresh lemon juice over the cucumbers and avocados. Add some sprouts and season with salt and black pepper, to taste.

Place a piece of bread, goat cheese side down, on top to sandwich all of the fillings together. Repeat with second sandwich. Serve immediately.

Note-if you can’t find herbed goat cheese, you can add herbs to plain goat cheese or just use plain goat cheese. This sandwich is best the day it is made.

https://www.twopeasandtheirpod.com/cucumber-and-avocado-sandwich/

Tomato, Cucumber, and Green Bean Salad

Ingredients

1/3 cup broken walnut pieces

1 cloves garlic, chopped

1 teaspoon coarse salt

1 tablespoon extra-virgin olive oil

3 tablespoons red wine vinegar

1/2 pound green beans, stem ends trimmed, cut into 1-in. lengths

Salt

6 ounces grape tomatoes, halved

1/2 cup thinly sliced (lengthwise) red onion

1/2 cucumber, peeled, seeded, halved lengthwise and cut into 1⁄4-in. slices

1/4 cup coarsely chopped fresh cilantro

1/4 cup coarsely chopped fresh dill

1/4 cup coarsely chopped fresh mint

How to Make It

Step 1

Combine walnuts, garlic and salt in a food processor and blend until finely ground. (If preferred, walnuts, garlic and salt can be pounded into a paste with a mortar and pestle.) Combine walnut mixture, oil and vinegar in a salad bowl and whisk until blended.

Step 2

Cook green beans in boiling salted water until crisp-tender, 4 to 6 minutes. Drain well, rinse with cold water, spread on a dish towel and pat dry.

Step 3

Add green beans, tomatoes, onion, cucumber, cilantro, dill and mint to walnut dressing and toss to blend.

https://www.health.com/recipes/tomato-cucumber-green-bean-salad

Gretchen's Tomato Orange Soup

Prep 15 m

Cook 45 m

Ready In 1 h 10 m

Ingredients

1/3 cup butter

1 large onion, chopped

2 cups white wine

3 quarts chicken stock

3 large fresh tomatoes, chopped

1 (28 ounce) can crushed tomatoes

3 fresh poblano chili peppers

1 carrot, peeled and sliced

1 bay leaf

1 tablespoon grated orange zest

1 teaspoon chopped fresh thyme

1/2 teaspoon Spanish smoked paprika

salt and freshly ground black pepper to taste

1/4 cup heavy cream

1/2 cup creme fraiche

1 tablespoon chopped fresh basil

Directions

Place whole poblano peppers on the grate of a stove-top gas burner set to medium-high. Rotate peppers over the flame using a set of tongs until the outer skin blackens and blisters and is charred on all sides. Transfer peppers to a paper bag, tightly close the bag, and set aside for 20 minutes. Remove peppers from bag and peel off charred skin. Trim stems and seeds; discard. Chop peppers and set aside.

Melt butter over medium-high heat in a large stockpot. Add onion; cook and stir until lightly browned around the edges, 5 to 7 minutes.

Pour wine into the pot over onions; bring to a boil while scraping any browned bits off of the bottom of the pot. Reduce heat to medium-low and simmer until onions are well browned, about 5 minutes.

Stir in chicken stock, fresh tomatoes, canned tomatoes, poblano chilis, carrot, bay leaf, orange zest, thyme, paprika, salt, and pepper. Bring to a simmer and cook until the vegetables are soft, about 30 minutes. Remove bay leaf and discard.

Pour the mixture into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the mixture moving before leaving it on to puree. Puree in batches until smooth. Strain soup through a fine mesh sieve back into the stockpot. Alternately, use a stick blender and puree the mixture right in the pot.

Return pureed soup to a simmer; stir in cream. Season with salt and black pepper to taste. Serve topped with a dollop of creme fraiche and chopped basil.

https://www.allrecipes.com/recipe/221797/gretchens-tomato-orange-soup/

Orange, Apple Banana Smoothie

INGREDIENTS

1 cup orange juice

1⁄2apple, cored & sliced

1 banana

100 g frozen yogurt

DIRECTIONS

Blend all ingredients until smooth.

Serve.

https://www.geniuskitchen.com/recipe/orange-apple-banana-smoothie-224718

Meal 2

Salmon Greek Salad with Lemon Basil Dressing

Calories: 473kcal

Ingredients

Salmon Salad-

16 ounces salmon fillets, (four 4-ounce pieces)

olive oil, as needed

kosher salt, as needed

black pepper, freshly cracked, as needed

8 cups lettuce, (romaine, spinach or kale)

1 cup tomatoes, chopped

1 cup cucumber, diced, ¼-inch thick

1/2 cup red onion, thinly sliced

1/2 cup red bell pepper, diced, ¼-inch thick

4 ounces feta cheese, crumbled

1/2 cup walnuts, roughly chopped

Lemon Basil Vinaigrette-

1/4 cup lemon juice, plus zest of one lemon

1/2 cup olive oil

1 tablespoon dijon mustard

1 teaspoon honey

2 cloves garlic, minced

8 basil leaves, fresh

1/2 teaspoon dried oregano, or 1 teaspoon fresh

1/4 teaspoon kosher salt

1/8 teaspoon black pepper, freshly cracked

Instructions

Salmon Salad-

Lightly season both sides of the salmon fillet with salt and pepper.

Drizzle a small amount of olive oil on both sides to coat.

Heat grill to medium-high. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill grates with the oil.

Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F).

Remove the salmon from the grill and transfer to a clean plate, cover to keep warm. Remove skin if still attached.

In a large bowl add salad ingredients; lettuce, tomatoes, cucumber, red onion, bell pepper, cheese, and walnuts. Set aside.

Lemon Basil Vinaigrette-

Add lemon juice, zest, olive oil, mustard, honey, garlic, basil, oregano, salt, and pepper in a blender.

Blend until well combined and a slightly thick and opaque dressing is achieved, about 30 seconds.

Add more salt and pepper as desired.

Notes

To Serve- Toss salad with enough dressing to coat the ingredients, you will have extra dressing. Evenly divide mixture among four bowls and top with 1 salmon fillet. Drizzle each salmon with more dressing if desired.

https://www.jessicagavin.com/salmon-greek-salad-lemon-basil-dressing/

Blender Gazpacho with Celery, Carrot, Cucumber and Red Pepper

INGREDIENTS

2 slices red or white onion

¾ pound cucumber (such as 1 long European), peeled and coarsely chopped

1½ pounds ripe tomatoes, quartered

1 medium carrot, peeled and coarsely chopped

2 sticks celery, coarsely chopped

1 medium size red pepper, coarsely chopped

2 large garlic cloves, halved, green germs removed

2 tablespoons sherry vinegar, plus a little extra for the onion

2 tablespoons extra virgin olive oil

Salt to taste

1 cup ice water

Chopped fresh tarragon or slivered fresh basil leaves for garnish

PREPARATION

1 Put the onion slices in a bowl, cover with cold water and add a few drops of vinegar. Let sit for 5 minutes while you prepare the remaining ingredients. Drain and rinse with cold water. Cut in half or into smaller pieces.

2 Working in 2 batches, blend all of the ingredients except the tarragon or basil leaves in a blender for 2 minutes or longer, until smooth and frothy. Transfer to a bowl or container (a metal bowl is the most efficient for chilling) and chill for at least 2 hours before eating. Garnish each bowl or glass with chopped fresh tarragon or slivered basil leaves.

Nutritional information per serving: 86 calories; 5 grams total fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 3 grams dietary fiber; 28 milligrams sodium; 2 grams protein

https://www.nytimes.com/interactive/projects/well/healthy-recipes/recipes/blender-gazpacho-with-celery-carrot-cucumber-and-red-pepper

Cucumber, Carrot, and Orange Salad

Ingredients

1 large navel orange

2 tablespoons extra-virgin olive oil

2 tablespoons rice vinegar

1/4 teaspoon kosher salt

1/8 teaspoon cayenne pepper

1/2 cup thinly sliced red onion

1/4 cup cilantro leaves

1 English cucumber, shaved into ribbons with a vegetable peeler (about 2 cups)

1 large carrot, shaved into ribbons with a vegetable peeler (about 1 cup)

How to Make It

Peel and section orange; squeeze membranes over a bowl to extract juice. Add oil, vinegar, salt, and cayenne pepper to juice, stirring with a whisk. Add orange sections, red onion, cilantro, cucumber, and carrot; toss gently to combine.

https://www.cookinglight.com/recipes/cucumber-carrot-orange-salad

Oatmeal Apple Banana Low Fat Muffins

Prep Time

15 mins

Cook Time

25 mins

Total Time

40 mins

Servings: Approx. 12 muffins

Ingredients

1½ cups large rolled oats

1 cup whole wheat flour ( 60%. You can use all-purpose flour if you prefer)

3 tsp baking powder

½ tsp salt

1½ tsp cinnamon

½ tsp nutmeg

2 eggs

4 tbsp vegetable oil

6 tbsp sugar

⅔ cup milk

1 cup mashed ripe banana

1 cup grated unpeeled apple (approximately one large apple)

Instructions

Mix together the oatmeal, whole wheat flour, baking powder, salt, cinnamon and nutmeg. Set aside.

Beat together the eggs. oil and sugar until fluffy.

Blend in the milk.

Fold in the dry ingredients and when the flour is almost incorporated fold in the mashed banana and grated apple.

Do not over mix. Fold in only until the fruit is mixed through the batter.

Spoon into greased or paper lined muffin tins and bake at 350 degrees F for 25 minutes or until a toothpick inserted in the center comes out clean. Best served warm.

Nutrition Facts

Oatmeal Apple Banana Low Fat Muffins

Amount Per Serving

Calories 177Calories from Fat 54

% Daily Value*

Total Fat 6g9%

Saturated Fat 4g20%

Cholesterol 28mg9%

Sodium 115mg5%

Potassium 305mg9%

Total Carbohydrates 27g9%

Dietary Fiber 3g12%

Sugars 10g

Protein 4g8%

Vitamin A1.6%

Vitamin C2.6%

Calcium8.6%

Iron6.1%

* Percent Daily Values are based on a 2000 calorie diet.

https://www.rockrecipes.com/oatmeal-apple-banana-low-fat-muffins/

Meal 3

Ethiopian Yataklete kilkil

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

Servings: -5

Calories: 238 kcal

Ingredients

2 large potatoes peeled and chopped

8 ounce green beans thawed and defrost

1 cup carrots thawed and defrost

½ medium onion sliced

¼ cup or more canola oil

½ jalapenos pepper deseeded and diced

2 teaspoons minced or granulated garlic

1 teaspoon grated ginger

½ teaspoons curry powder or turmeric spice

1 teaspoon ground coriander spice

1 teaspoon smoked paprika

½ teaspoon white or black pepper

1 teaspoon salt plus more adjust to suit taste buds

1 8 ounce canned diced tomatoes

½ teaspoon chili pepper optional

Instructions

Add potatoes in a large saucepan, salt and add water just enough to cover potatoes, boil until tender about 10 minutes or more. Remove and drain water

In a large saucepan or Dutch oven, heat oil over medium heat. Add onions, give it a minute or two then stir in all the spices; garlic, Jalapenos peppers, ginger, coriander, smoked paprika, curry, white pepper, chili pepper• Simmer for about 5 minutes, stirring occasionally to prevent burns. Then add tomatoes and tomato bring to a boil and simmer for another 5 minutes.

Then add potatoes, green beans and carrots. Season with salt.

Continue to simmer for about 10 minutes; stirring frequently, to allow the flavors to blend, if need be add water to prevent any burns

Adjust for seasonings. Serve warm

https://www.africanbites.com/ethiopian-yataklete-kilkil/

Chopped Kale & Romaine Detox Salad

Servings 4

Ingredients

1 large bunch of Lacinato kale finely chopped

1 head romaine finely chopped

1/2 cup edamame

1 persian cucumber diced

1/2 apple diced

1/4 cup toasted pine nuts

Soy Balsamic Dressing

2 tablespoons soy sauce

2 tablespoons balsamic vinegar

1 teaspoon honey

1/8 teaspoon salt

1/4 cup olive oil

Instructions

1) In a large bowl add the kale, romaine, edamame, cucumber, apple and pine nuts. Set aside.

2) In a separate bowl whisk together the soy sauce, balsamic, honey, salt and olive oil until well combined. Pour just enough dressing to coat the salad and toss.

http://www.lifeisbutadish.com/chopped-kale-romaine-detox-salad/

Apple and Tomato Chutney

Prep 30 m

Cook 3 h 30 m

Ready In 4 h

Ingredients

2 pounds apples - peeled, cored and sliced

2 cups water

1 tablespoon mustard seed

2 pounds tomatoes, sliced

2 large onions, chopped

1 clove garlic, chopped

1/2 cup sultana raisins

3/4 cup white sugar

5 teaspoons curry powder

1 teaspoon cayenne pepper

4 teaspoons salt

2 1/2 cups malt vinegar

Directions

Place apples and water in a large saucepan. Bring to a boil, reduce heat, and cook 25 minutes, or until apples are tender, stirring occasionally. Add more water as necessary to keep the apples simmering.

Wrap mustard seed in cheesecloth, and place with apples. Mix tomatoes, onions, garlic, sultanas, sugar, curry powder, cayenne pepper, salt and vinegar into saucepan. Stir until sugar has dissolved.

Bring the mixture to a boil. Reduce heat, and simmer 3 hours, stirring occasionally, until a thick chutney remains. Remove and discard wrapped mustard seed. Seal chutney in sterile containers until serving.

https://www.allrecipes.com/recipe/22505/apple-and-tomato-chutney/

Orange Banana Muffins with Sour Cream Glaze

Top of Form

Prep Time20 minutes

Cook Time15 minutes

Total Time35 minutes

Ingredients

Muffins:

3 cups flour

1 1/2 cups sugar

1 1/2 tsp baking soda

1 1/2 tsp baking powder

1/2 tsp salt

3 eggs

1/4 cup melted butter

1/2 cup vegetable oil

1 1/2 cups buttermilk

4 overripe bananas, mashed

1 1/2 tsp orange zest

Glaze:

1 1/2 cups powdered sugar

1/4 cup sour cream

1/2 tsp orange zest

Instructions

Combine flour, sugar, baking soda, baking powder, and salt in a large mixing bowl; set aside.

Whisk together eggs, melted butter, oil, buttermilk, mashed bananas, and orange zest. Add to dry ingredients. Stir together lightly till ingredients are just combined.

Fill well greased or paper lined muffin cups. Bake at 350° for about 15 minutes.

In a small bowl, whisk together glaze ingredients till smooth. Glaze muffins while still warm.

https://www.creationsbykara.com/orange-banana-muffins-with-sour-cream-glaze/

Extras

yield: serves 4

GRILLED ROMAINE SALAD WITH QUINOA, APPLES, CORN, & DIJON VINAIGRETTE

PREP TIME: 20 MINUTES

COOK TIME: 10 MINUTES

INGREDIENTS:

for the salad: 2 tablespoons olive oil 8 large pieces Romaine Lettuce 2 cups quinoa, cooked 1 large Jazz apple, sliced 2 cups grilled corn kernels 2 cups grape tomatoes, halved salt and pepper to taste

for the Dijon vinaigrette: 1/4 cup olive oil 2 teaspoons red wine vinegar 1 teaspoon granulated sugar 1 teaspoon honey 2 teaspoons Dijon salt and pepper to taste

DIRECTIONS:

for the salad: Preheat a grill to medium-high heat. Brush Romaine leaves with olive oil and sprinkle with a little s&p. Grill Romaine for one to two minutes or until nice grill marks appear. To make the salad, lay two pieces of grilled Romaine on a plate. Top with quinoa, apple slices, tomatoes, grilled corn, and tomatoes. Drizzle tops with Dijon vinaigrette.

for the Dijon vinaigrette: Combine all ingredients and stir until thickened.

https://www.climbinggriermountain.com/2014/07/grilled-romaine-salad-with-quinoa-apples-corn-dijon-vinaigrette.html

Greek Inspired Chickpeas Cooked in Tomato Sauce

Prep Time: 10 minutes

Cook Time: 1 hour, 20 minutes

Total Time: 1 hour, 30 minutes

Yield: 2

Ingredients

¼ cup olive oil

1 cup dry chickpeas or 2 cans cooked chickpeas

1 small onion chopped

¼ cup olive oil

1 carrot chopped

1 red bell pepper chopped

1 can of chopped tomatoes (16 ounces)

½ teaspoon sugar

salt/pepper to taste

Chopped parsley

Instructions

If you are using dry soak chickpeas overnight.

If you are using dry chickpeas rinse and put in a pot, add water so the beans are covered by about 3 inches and the bay leaf. Cook for about an hour until the beans are soft. Half way through cooking add the chopped onion, pepper and carrot. If you are using canned chickpeas, you can just boil the carrots, pepper and onion for about 20 minutes and drain.

Once the chickpeas are cooked, drain them along with the other vegetables and set aside.

In a pan heat the olive oil, and sauté the chickpea mixture for a few minutes. Add the tomato sauce and sugar and mix well and let it simmer for about 15 minutes until all liquids has been absorbed. You can add small amounts of hot water if needed during the cooking.

Remove from heat. Add salt and pepper and sprinkle with some parsley.

Enjoy this as is, with a slice of bread or with a piece of feta cheese if you are eating dairy.

https://www.olivetomato.com/greek-inspired-chickpeas-cooked-in-tomato-sauce/

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