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Meal 1

Avocado, Black Bean & Sweet Potato Chopped Salad

Serves: 3

Ingredients

Dressing

1 cup loose packed cilantro

¼ cup canola oil

2 tablespoons lime juice (juice of 1 lime)

1 teaspoon honey

½ teaspoon salt

Salad

1 pound sweet potatoes, peeled and cut into small (approx 1/2") pieces

1 tablespoon canola oil

1 teaspoon ground chipotle chile powder

½ teaspoon salt

2 romaine hearts, chopped into bite sized pieces

1 15-oz can black beans, rinsed & drained

1 large avocado, chopped into bite sized pieces

3 ounces goat cheese, crumbled

Cilantro springs

Roasted pepitas (pumpkin seeds)

thinly sliced red onion

Directions

To make the dressing, combine all dressing ingredients in a blender or food processor and process until well blended.

Preheat oven to 400 degrees.

Toss sweet potatoes with the oil, chipotle chile powder, and salt until well coated. Spread potatoes in an even layer on a baking sheet and roast at 400 degrees until tender and beginning to brown on the edges, about 30 minutes.

Place chopped romaine in a large bowl. Give your dressing a good stir, then pour over lettuce and toss to coat evenly. Divide lettuce evenly between plates. Top each with equal amounts of roasted sweet potatoes, black beans, chopped avocado, and crumbled goat cheese. Garnish with cilantro sprigs, pepitas, and thinly sliced red onion.

https://food52.com/recipes/40449-avocado-black-bean-sweet-potato-chopped-salad

Classic Mexican Rice with Tomatoes and Peppers

Ingredients

2 teaspoons vegetable oil

1/2 cup onion (chopped)

1/4 cup green bell pepper (chopped)

1 large clove garlic (minced)

1 cup long-grain rice

1 (14.5-ounce) can diced tomatoes (with liquid)

1 teaspoon chili powder

1/4 teaspoon ground cumin

1/2 teaspoon salt

1 1/2 cups beef broth

Optional: chopped cilantro

Steps to Make It

Heat the vegetable oil in a heavy skillet over medium heat. Add the onion, green bell pepper, and garlic. Cook until the onion is translucent, stirring frequently.

Add the rice to the skillet and cook for about 2 to 3 minutes, or until the rice has browned slightly. Add tomatoes, chili powder, salt, and beef broth.

Bring the rice to a boil and cover the pan. Reduce the heat to low and simmer until the liquid has been absorbed, about 20 minutes. Taste and add more salt if needed.

Garnish with chopped cilantro, if desired.

https://www.thespruceeats.com/mexican-rice-with-tomatoes-3060227

Roasted Carrot and Beet Salad with Oranges and Arugula

Active Time

30 MIN

Total Time

1 HR 45 MIN

Yield Serves : 6

Ingredients

3/4 cup walnut halves (3 ounces)

8 carrots (1 pound), peeled and sliced on the diagonal 1/2 inch thick

3 beets (1 pound), scrubbed but not peeled

Salt and freshly ground pepper

freshly ground pepper

1/3 cup plus 1 tablespoon extra-virgin olive oil

1 rosemary sprig

2 thyme sprigs

2 garlic cloves

2 tablespoons fresh lemon juice

1 tablespoon balsamic vinegar

1 teaspoon finely grated orange zest

3 blood oranges or navel oranges

6 loosely packed cups baby arugula (5 ounces)

1 tablespoon snipped chives

2 teaspoons lemon thyme leaves

How to Make It

Step 1

Preheat the oven to 400°. Spread the walnuts in a pie pan and toast until fragrant, about 8 minutes. Place the carrots and beets in separate pie pans. Season the carrots with salt and pepper and drizzle with 1 teaspoon of the olive oil. Season the beets with salt and pepper, drizzle with 2 teaspoons of the olive oil and add the rosemary, thyme and garlic cloves. Cover both pans tightly with foil and roast the vegetables until tender, about 30 minutes for the carrots and 11/2 hours for the beets. Let cool. Discard the herbs and garlic.

Step 2

Meanwhile, in a small bowl, whisk the lemon juice and balsamic vinegar with the remaining 1/3 cup of olive oil. Stir in the orange zest; season with salt and pepper.

Step 3

Using a sharp knife, peel the oranges, making sure to remove all of the bitter white pith. Slice the oranges crosswise.

Step 4

Peel the beets and thinly slice them crosswise. Arrange the beet slices around the edge of a large platter. Scatter the oranges and carrots over the beets. Drizzle 1/3 cup of the vinaigrette over the beets, carrots and oranges.

Step 5

In a large bowl, toss the arugula with the remaining vinaigrette and season with salt and pepper. Mound the arugula in the center of the platter. Scatter the toasted walnuts, chives and lemon thyme around the platter and serve right away.

https://www.foodandwine.com/recipes/roasted-carrot-and-beet-salad-with-oranges-and-arugula

Poached Pears with Orange Cream

Ingredients

2 firm medium pears

1-1/2 cups water

1 cup dry red wine or red grape juice

1/2 cup sugar

2 teaspoons vanilla extract

1/4 cup reduced-fat sour cream

2 teaspoons confectioners' sugar

1/2 teaspoon grated orange zest

1/8 teaspoon orange extract

Additional grated orange zest, optional

Directions

Core pears from bottom, leaving stems intact. Peel pears; cut 1/4 in. from bottom to level if necessary. Place pears on their sides in a large saucepan. Add water, wine, sugar and vanilla. Bring to a boil. Reduce heat; simmer, covered, turning once, until pears are almost tender, 35-40 minutes. (For more intense flavor and color, leave fruit in cooking liquid and refrigerate overnight.)

Meanwhile, combine sour cream, confectioners' sugar, orange zest and extract. Refrigerate until serving.

Remove pears with a slotted spoon; pat dry and, if warm, cool to room temperature. Discard cooking liquid. Place pears on dessert plates. Serve with orange cream; if desired, top with additional grated orange zest.

https://www.tasteofhome.com/recipes/poached-pears-with-orange-cream/

Meal 2

Grilled Fish Tacos with Orange Cilantro Slaw

Ingredients

For the Fish:

1 cup Florida Orange Juice

1 ½ pounds Mahi-Mahi or other firm white fish

½ cup canola oil

1 teaspoon dried oregano

¼ teaspoon cayenne pepper

1 teaspoon finely minced garlic

Salt and pepper to taste

For the Slaw:

¼ cup chopped cilantro

4 cup finely shredded cabbage

1 cup diced oranges

½ cup diced red onion

½ cup diced tomato

½ cup diced red bell pepper

1 small jalapeno, seeded and minced

⅓ cup marinade (above)

Salt and pepper to taste

For the Tacos:

24 corn tortillas

Slaw mixture (above)

Plain Greek yogurt for garnish, optional

Preparation

For the Fish:

In a large bowl, whisk together oil, Florida Orange Juice, oregano, cayenne, garlic, salt and pepper. Reserve ⅓ cup of the marinade for the slaw. Put fish in a zip top bag and pour half the marinade over the fish. Seal bag and marinate at room temperature for 15 minutes.For the Slaw:

In a large bowl, add marinade, cilantro, cabbage, oranges, red onion, tomato, red bell pepper, jalapeno, salt and pepper. Toss well to coat and set aside to allow flavors to blend.For the Tacos:

Heat a grill or grill pan to medium-high heat. Remove fish from marinade and discard marinade; grill about 5 minutes or just until done. Do not overcook fish. Remove fish from grill and flake with a fork. Place tortillas on the grill for 20 seconds to heat them up. For each taco, place fish, into 2 tortillas and top with slaw. Garnish with Greek yogurt if desired.

Nutrition Facts

Serving size24

Amount per serving

Calories

172

% Daily Value*

Total Fat 9.1g 12%

Saturated Fat 1.6g 8%

Trans Fat 0g

Cholesterol 15mg5 %

Sodium 100mg 4%

Total Carbohydrate 15.5g 6%

Dietary Fiber 2g 7%

Total Sugars 3.3g 7%

Protein 7.9g 16%

Vitamin A 276mcg 31%

Vitamin C 19.1mg 21%

Calcium 45mg 3%

Iron. 7mg 4%

Thiamin. 2mg 17%

Folate 14mcg 4%

Potassium 260mg 6%

https://www.floridacitrus.org/oj/recipes/grilled-fish-tacos-with-orange-cilantro-slaw/

Rainbow Veggie Salad

Ingredients

for 2 servings

1 large head romain lettuce, chopped

1 cup cherry tomatoes, halved

1 cup carrot, shredded

1 yellow bell pepper, diced

1 cucumber, sliced & halved

½ red onion, diced

HONEY MUSTARD VINAIGRETTE

3 tablespoons red wine vinegar

3 tablespoons honey

3 tablespoons dijon mustard

1 tablespoon dried oregano

1 garlic cloves, minced

3 tablespoons olive oil

salt, to taste

pepper, to taste

Preparation

On a cutting board, chop head of lettuce.

In a large bowl, combine the romaine lettuce, cherry tomatoes, shredded carrots, yellow bell pepper, cucumber, and diced red onion.

To make the dressing, combine the red wine vinegar, honey, dijon mustard, dried oregano, garlic, salt, and pepper in a medium bowl, and whisk together until the dressing is thick.

Pour the dressing over the salad just before serving.

https://tasty.co/recipe/rainbow-veggie-salad

Roasted Sweet Potato, Pear, and Onion

CAL/SERV:110

YIELDS:8 servings

TOTAL TIME:0 hours 55 mins

Ingredients

2 Bartlett pears, about 14 oz, cored and cut into wedges

2 small red onions, cut into wedges

2 small sweet potatoes (about 1 lb), cut into 1/2-inch-thick half-moons

6 sprigs thyme, plus more for serving

3 tbsp.

olive oil

Kosher salt

Directions

Heat oven to 425°F. On large rimmed baking sheet, toss pears, onions, sweet potatoes, and thyme with olive oil and 1 teaspoon each salt and pepper. Roast until golden brown and tender, 35 to 45 minutes.

Sprinkle with additional thyme if desired.

https://www.goodhousekeeping.com/food-recipes/a25324666/roasted-sweet-potato-pear-and-onion-recipe/

No Bake Apple Orange Cheesecake

WHAT YOU NEED:

150 g = 5 oz Cheerios cereal

125 g = 4 oz butter

1 kg = 2 lbs apples, peeled and cut into cubes

2 medium large oranges, peeled and cut into cubes

300 g = 10 oz sugar

400 g = 14 oz cream cheese

200 ml = 7 oz whipping cream

1 lemon

25 g = 1 oz gelatin

1/2 cinnamon powder

salted caramel sauce (optional)

DIRECTIONS:

Wash the lemon in hot water, remove peel and finely grate. Keep the peel aside.

Squeeze the juice out of the lemon and pour over the peeled and diced apples and oranges. This will prevent the apples from browning.

Crush the cereal with a rolling pin and mix with 75 g = 3 oz melted butter until well moist.

Add the crust to a 24 cm = 9″ removable bottom cake pan and press with a tablespoon to make an even layer of crust. Place in the freezer.

In a skillet or a roomy saucepan add 1/3 of the apples and all oranges, along with 150 g = 5 oz sugar and 30 g = 1 oz butter.

Separately prepare 5 g = 1/9 oz gelatin as indicated on the package.

Soon the apples will leave a rich syrup. Cook until the apples begin to soften. Add cinnamon and stir, then, after apples cool down, add gelatin. Mix well until gelatin is dissolved.

Pour the apples and oranges over the crust you kept in the freezer, press to even out and place back in the freezer.

Meanwhile, place the remaining apples in a saucepan with the remaining sugar, lemon juice and lemon peel and rest of butter. Prepare the remaining gelatin as indicated on the package.

Once the apples soften, make a smooth puree with a blender.

When the puree is not hot anymore add the gelatin.

Beat the whipping cream and cream cheese with a mixer for a few minutes until you get a fluffy texture.

Mix with apple puree and add vanilla extract.

Take your cake pan from the freezer and pour the cream cheese mixture over the apple orange layer.

Refrigerate for a few hours.

To remove the cake, use a hot kitchen towel to wrap around the cake pan, then remove the walls.

Add salted caramel sauce which is a perfect sauce for this type of cake and decorate as desired.

https://theseamanmom.com/no-bake-orange-apple-cheesecake/

Meal 3

Healthy Stuffed Pepper Casserole with Cheddar

Yield: 6 servings

Prep: 15 minutes

Cook time: 1 hour 30 minutes

Total: 1 hour 45 minutes

INGREDIENTS

20 ounces extra lean ground turkey breast

1/2 cup chopped yellow onion

1/4 teaspoon salt

1/4 teaspoon pepper

2 large bell peppers, chopped

1 (28 ounce) can crushed tomatoes

1/2 cup long-grain brown rice

1 teaspoon dried oregano

1/2 teaspoon garlic powder

3/4 cup shredded sharp cheddar cheese or mozzarella

INSTRUCTIONS

Preheat oven to 350°F.

In a large high-sided skillet, add ground turkey and onions and season with salt and pepper. (I use a non-stick skillet. If you don’t, you might want to add a teaspoon or two of olive oil.) Cook, breaking up ground turkey, until turkey is cooked through and browned.

Add to a 9×13 casserole dish and add all other ingredients except cheese. Stir to combine. Cover tightly with foil. Bake for 75 minutes to 90 minutes or until rice is tender. Remove foil, add cheese and bake for about 5 minutes longer or until cheese is melted and bubbling.

https://www.rachelcooks.com/2015/11/02/healthy-stuffed-pepper-casserole/

Mexican Chopped Salad

Ingredients

Ingredients for the dressing:

¼ cup fresh lime juice

2 tablespoons honey

½ teaspoon cumin

1 clove garlic finely minced

½ teaspoon salt

2 tablespoons canola oil

2 tablespoons extra virgin olive oil

freshly ground black pepper

taste and add salt if needed

Ingredients for the tortilla strips:

6 6- inch corn tortillas

1 ½ tablespoons canola oil

½ teaspoon sea salt

Ingredients for the salad:

1 medium head romaine lettuce chopped in approximately 1/2 inch pieces

1 medium bell pepper diced in 1/4-inch pieces**, any color (I used orange)

½ medium red onion diced in 1/4-inch pieces**

½ medium jicama peeled and diced in 1/4-inch pieces**

1 medium zucchini diced in 1/4-inch dice**

4 medium tomatoes seeded and diced into 1/4-inch dice**

4 ears corn if fresh corn is not in season, substitute 1 1/2 cups of sweet, tiny frozen corn

1 1/2 cups canned black beans drained and rinsed

1/2 cup finely chopped cilantro plus whole cilantro leaves for garnish, if desired

instructions

Instructions

For the dressing, combine lime juice, honey, cumin garlic and salt.

In a slow, steady stream, add the oils, stirring continuously with a fork or small whisk.

Taste and add more salt and pepper, if needed. Set aside.

For the corn tortilla strips, preheat oven to 400˚F.

Stack corn tortillas on a cutting board. Cut in half. Cut each stack of halves into thin strips, widthwise, about 1/4-inch thick.

Transfer tortilla strips to a sheet pan. Drizzle with oil. Sprinkle with salt and toss to coat.

Bake for 15-20 minutes, stirring every 5 minutes, or until light golden brown and crisp. Set aside to cool.

For the salad, place corn, two ears at a time, in the microwave and cook for 3 1/2 minutes.

Remove from microwave with a hot pad and allow to cool for 5 minutes.

After cooling, cut bottom end of corn off, about 1 1/2 inches from end. Pull back husk and silks (almost all of the silk should easily pull away). Cut kernels from husks and set aside.

Combine corn and other salad ingredients in a large bowl. Stir to combine. Add dressing and stir to coat all ingredients. Garnish with cilantro leaves, if desired.

Serve with tortilla strips on top or place a bowl on the side and let guests help themselves.

https://thecafesucrefarine.com/mexican-chopped-salad/

The Best Pickled Red Onions and Vegetables

Prep Time

15 mins

Total Time

15 mins

Cuisine: Mexican

Ingredients

1/3 cup lime juice fresh

1/3 cup orange juice fresh

1/3 cup vinegar

1 jalapeño sliced thin

1 red onion or carrot or jalapeños sliced thin

1 tsp salt

1/4 tsp pepper

1/4 tsp all spice

1 tsp sugar

1 garlic clove chopped

Instructions

In a bowl combine juices and mix well

Depending on the vegetable you are making: Add in onion or carrots or jalapeños to the jar.

If making pickled onion: add 1 jalapeño, sliced onions, 1 garlic clove, all spice.

If making Pickled Carrots: add 1 jalapeño, sliced carrots, 1 garlic clove, all spice

If making pickled Jalapeño: add 2 TBS onion, sliced jalapeños, 1 jalapeño, all spice

Transfer to an air tight container and store in refrigerator up to two weeks

Pour liquid over the vegetables until submersed. Cover and keep at room temp for 1/2-2 hours. Then refrigerate. Serve after 24 for hours (you can serve up to 2 hours after sitting, but I prefer 24 hours)

Nutrition Facts

The Best Pickled Red Onions and Vegetables

Amount Per Serving

Calories 11

% Daily Value*

Sodium 194mg8%

Potassium 35mg1%

Total Carbohydrates 2g1%

Sugars 1g

Vitamin A0.5%

Vitamin C9.2%

Calcium0.3%

Iron0.1%

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

https://ohsodelicioso.com/a-la-yucateca-onions/

Carrot Apple Bread

YIELD: ONE 9X5-INCH LOAF, ABOUT 10 SLICES

TOTAL TIME:ABOUT 90 MINUTES, FOR COOLING

PREP TIME:10 MINUTES

COOK TIME:ABOUT 45 TO 52 MINUTES

INGREDIENTS:

1 large egg 1/2 cup light brown sugar, packed 1/3 cup liquid-state coconut oil (canola or vegetable may be substituted) 1/4 cup granulated sugar 1/4 cup cup sour cream (lite is okay; or Greek yogurt may be substituted) 2 teaspoons vanilla extract 2 teaspoons cinnamon 1/2 teaspoon ground nutmeg 1 cup all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda pinch salt, optional and to taste 3/4 cup grated carrots (about 1 large peeled and trimmed carrot) 3/4 cup grated apples (I used 1 medium unpeeled Fuji; try Gala, Honeycrisp or similar)

DIRECTIONS:

Preheat oven to 350F. Spray one 9×5-inch loaf pan with floured cooking spray, or grease and flour the pan; set aside. (I haven’t tried the recipe in an 8×4-inch pan and cannot comment on how long it will take to bake, but use an 8×4 pan if you prefer a taller loaf.)

In a large bowl, add the the first eight ingredients, through nutmeg, and whisk to combine.

Add the flour, baking powder, baking soda, optional salt, and fold with spatula or stir gently with a spoon until just combined; don’t overmix.

Add the carrots, apples, and fold gently to combine.

Turn batter (it’s very thick, this is what you want) out into the prepared pan, smoothing the top lightly with a spatula.

Bake for about 45 to 52 minutes (I baked 50 minutes) or until the top is golden, the center is set, and a toothpick inserted in the center comes out clean, or with a few moist crumbs, but no batter. Tip – Tent the pan with a sheet of foil draped loosely over it at the 35 minute-mark if you feel the tops and sides will become too browned before center cooks through. Baking times will vary based on moisture content of carrots, apples, climate, and oven variances. Bake until done; watch your bread, not the clock and don’t worry if it takes longer to bake than the baking estimates provided.

Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Optionally, serve with or glaze with Honey Butter, Cinnamon-Sugar Butter, or Vanilla Bean Browned Butter Glaze. Bread will keep airtight at room temperature for up to 1 week, or in the freezer for up to 6 months.

https://www.averiecooks.com/carrot-apple-bread/

Extras

Roasted Sweet Potatoes with Red Onions and Arugula

INGREDIENTS

Serves 8

4 medium sweet potatoes, peeled and cut into 1/2-inch cubes

2 small red onions, halved lengthwise and cut into half-moons

5 tablespoons olive oil, divided

1 tablespoon chopped fresh rosemary

Salt and pepper to taste

1/2 cup grated Parmesan

1 tablespoon Balsamic vinegar

4 cups (or one 5-ounce container) baby arugula

1/4 cup toasted pine nuts (optional)

Preheat the oven to 400°F and line two sheet trays with aluminum foil.

In a large bowl, toss the sweet potatoes, onions, 3 tablespoons of olive oil, and rosemary to combine; season with salt and pepper to taste. Spread the mixture evenly onto the sheet trays and roast for 30 to 35 minutes or until tender, stirring once or twice while cooking. Let cool slightly.

Toss the sweet potato mixture in a large bowl with the Parmesan. In a separate bowl, whisk together the Balsamic vinegar and the 2 remaining tablespoons of olive oil. Toss the arugula with the vinaigrette and add to the sweet potato mixture. Toss lightly to combine. Sprinkle with toasted pine nuts (if desired) and additional grated Parmesan.

MAKE AHEAD: The sweet potato mixture can be roasted and tossed with Parmesan a day in advance. Just before serving, reheat the mixture in a 375°F oven for 10 minutes (or until warm) then toss with the arugula mixture and pine nuts.

https://www.theyellowtable.com/recipes/best-roasted-sweet-potatoes-red-onions-arugula-recipe

Easy Sweet Potato and Pepper Hash with Eggs

YIELD: Serves 4

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

Ingredients

1 large sweet potato (about 12 ounces), cut into 1/2-inch dice

Kosher salt

2 tablespoons vegetable oil

1 green bell pepper, cored and seeded, thinly sliced

1 red bell pepper, cored and seeded, thinly sliced

1 small onion, thinly sliced

1 tablespoon fresh thyme leaves

2 teaspoons hot sauce, such as Frank's or Cholula

Freshy ground black pepper

4 eggs

1 tablespoon chopped fresh parsley leaves (optional)

Directions

Adjust oven rack to middle position and preheat oven to 400°F. Place sweet potatoes in a large pot and cover with cold, salted water. Bring to a boil over high heat and simmer until potatoes are tender, about 5 minutes. Drain in the sink.

2.

Heat oil in a large cast iron or non-stick skillet over high heat until lightly smoking. Add drained potatoes and spread into an even layer. Cook until well browned on first side, about 5 minutes. Add peppers and onions and toss with a wooden spoon to combine. Continue to cook, allowing bottom of vegetables to brown. Flip vegetables and toss them with a wooden spoon to expose new sections to the bottom of the pan until well browned all over, about 10 minutes total. Stir in thyme leaves and hot sauce, cook until fragrant (about 30 seconds), and season to taste with salt and pepper. Remove from heat.

3.

Make four shallow wells in the surface of the hash and break an egg into each. Sprinkle with salt and pepper. Transfer pan to oven and cook until eggs are barely set but still runny, about 5 minutes. Serve immediately.

https://www.seriouseats.com/recipes/2013/08/easy-sweet-potato-hash-eggs.html

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