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This Week's Healthy Recipes


MEAL 1: Mexican Dinner

The Best Simple Guacamole

Prep Time: 10 mins

Total Time: 10 mins

guacamole Servings: 12


2 medium tomatoes

2 tbsp red onion finely chopped (or substitute yellow onion)

1 clove garlic minced

2 tbsp lime juice

2 tbsp fresh cilantro leaves finely chopped

1/4 tsp salt

1/8 tsp black pepper

2 avocados ripe

tortilla chips


In a medium bowl, combine tomatoes, red onion, garlic, cilantro, lime juice, salt and pepper.

Add in avocados and mash with a fork until desired consistency is reached and all ingredients are combined.

Serve with tortilla chips.

Pico De Gallo

Prep Time 20 minutes

Servings 4 cups


6 Roma tomatoes diced with fleshy seeds removed see notes, approx. (2 ½ cups)

1/2 large white onion, diced (approx. 1 cup)

1 cup loosely packed cilantro leaves minced

1-2 jalapenos or serrano peppers seeded, deveined

2 tablespoons lime juice (add lime zest for tangier)

1/4 teaspoon salt plus more to taste

1/4 teaspoon ground cumin (optional)

1/4 teaspoon garlic powder (optional)

Pepper to taste

showing how to make authentic pico de gallo by stirring together tomatoes, cilantro, onions, jalapenos, lime juice in a white bowl


Add all of the ingredients to a medium bowl and stir to combine. Cover and refrigerate for at least 30 minutes. When ready to serve, taste and add additional lime juice, salt and pepper if desired. If refrigerated beforehand, let sit 15 minutes at room temperature so it doesn’t taste flat.


Total time: 50 min

180 Calories

Servings: 8


4 boneless, skinless chicken breasts (cut in half lengthwise, about 2 lbs. boneless chicken)

1 cup tomato salsa or pico de gallo (see recipe below)

1/4 cup chicken stock

7 ounces diced green chiles (not drained, Anaheim chiles)

2 tablespoons Cholula Hot Sauce (or other Mexican hot sauce of your choice)

2 tablespoons lime juice (fresh-squeezed)

1 teaspoon onion powder

2 heads iceberg or green leaf lettuce

2 avocados (medium or large, diced into small pieces)

3/4 cup chopped fresh cilantro

1/4 cup red or yellow onion (chopped)

1/4 cup lime juice (fresh-squeezed)



Trim visible fat and other unwanted parts from chicken breasts and cut each one into three or four strips lengthwise. Spray the inside of the Instant Pot with olive oil or non-stick spray and arrange the chicken strips in the pot.

Combine the salsa, chicken stock, diced green chiles, onion powder, hot sauce, lime juice, and onion powder to make the spicy sauce. Pour over the chicken in the Instant Pot.

Lock the lid, set the Instant Pot to MANUAL, HIGH PRESSURE, 8 minutes.

When the 8 minutes cooking time has finished, let the Instant Pot NATURAL RELEASE for 10 minutes, then turn the valve to quick release the rest of the pressure.

Remove the chicken strips to a cutting board to cool. Turn the Instant Pot to SAUTE/LOW HEAT and let the liquid simmer until it’s cooked down to about 1/2 cup. (This takes about 5-10 minutes.) While the liquid reduces, use two forks to shred chicken apart.

Peel and dice the avocados and toss with the lime juice (in a bowl that’s big enough for all the salsa ingredients.) Add the chopped cilantro and chopped red onion and stir gently to combine.

Cut iceberg lettuce heads in half and wash in salad spinner if needed. Peel off two pieces of lettuce to make a "cup" and fill with a scoop of chicken mixture and a scoop of guacamole and pico de gallo. Eat tacos with your hands.


Trim visible fat and other unwanted parts from chicken breasts and cut each one into three or four strips lengthwise. Spray the inside of the slow cooker with olive oil or non-stick spray and arrange the chicken strips in the bottom.

Mix together the salsa, diced green chiles, onion powder, hot sauce, lime juice, and onion powder. DO NOT ADD THE CHICKEN STOCK if you're cooking in the slow cooker

Pour the sauce mixture over the chicken and cook on low for about 5 hours, or until chicken is very tender. (You can cook for a shorter time on high, but I thought cooking on low gave more tender chicken.)

When the chicken is done, remove to a cutting board with a slotted spoon. Turn the slow cooker to high and leave the lid partly off so steam can evaporate and cook down the sauce.

Use two forks to pull the chicken apart into chunks or shredded chicken pieces.

Put the chicken back into the slow cooker, stir to combine with the sauce, and let it heat back up while you prepare other ingredients. (If there seems to be a lot of sauce in the slow cooker, you can cook the sauce down in a pan on the stove, but I just scooped chicken out with a slotted spoon when I assembled the tacos.)

Make the guacamole, pico de gallo and lettuce-wrap tacos same as above.


180 Calories, SODIUM 20% DV 480mg, FAT 14% DV 9g, PROTEIN 31% DV 16g, CARBS 4% DV 12g, FIBER 24% DV 6g

Pan Fried Cinnamon Bananas


2 Bananas, cut into ½" pieces

½ teaspoon Cinnamon

1 Tablespoon butter

2 Tablespoons raw honey (or regular honey)


Combine the cinnamon, butter and honey in a frying pan over medium-high heat until melted and combined.

Add the banana slices and cook for 4 minutes until the bottoms start to caramelize and turn golden brown. Adjust the temperature and cooking time as needed so that they don't burn.

Flip all the banana pieces and cook for another 4 minutes until the other side is golden brown.

Serve immediately


Avocado Caprese Salad - A dairy-free take on the classic Caprese salad.

Prep Time 10 mins

Total Time 10 mins

Calories: 197kcal Author: Lisa Wells


4 medium heirloom tomatoes

3 medium avocados

1 large bunch fresh basil

1 lemon juiced

1 tablespoons organic extra virgin olive oil

aged balsamic vinegar optional

sea salt

fresh ground pepper


Cut the avocado around the equator and remove pit. Slice into rounds, then remove the peel. Lightly toss avocado slices in lemon juice.

Slice tomatoes and salt lightly.

Layer tomato slices, avocado slices, and basil leaves. Drizzle with olive oil and balsamic vinegar, if using. Salt and pepper to taste.


Calories: 197kcal | Carbohydrates: 12g | Protein: 2g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 11mg | Potassium: 681mg | Fiber: 7g | Sugar: 2g | Vitamin A: 830IU | Vitamin C: 23.2mg | Calcium: 20mg | Iron: 0.8mg

Pear and Apple Crock Pot Pork

4 boneless pork chops (about 1.5 lb.)

1 onion (chopped)

2 small apples (chopped)

1 Bartlett pear (chopped)

1 tsp. cinnamon

1/2 tsp. nutmeg

2 tbsp. honey

salt and pepper

1/2 cup unsweetened applesauce

Place onion, apple, and pear in crock pot. Sprinkle spices over mixture.

Drizzle honey over the apple mixture. Season pork chops with salt and pepper and place in crock pot. Pour applesauce on top of it all and cover.

Cook on low for 6-8 hours.

Vegetarian Lettuce Wraps


2 roma tomatoes

1 head of romaine or green leaf lettuce

2 cups shredded cheese (i use pepperjack, can subsitute with vegan cheese)

1 cucumber

1/4 cup chopped scallions

2 cups shredded carrots

1 avocado

Italian dressing (any dressing you like will work)


Cut the cucumber, tomatoes, and avacado in long thin slices

Pour the dressing in the middle crease of the lettuce

Layer the avocado. lettuce, and cucumbers

Place the cheese then scallions on top

Fold the bottom of the lettuce on top of the ingredients and then flip the sides up,

Preparation Time: 10 minutes

Servings: 2-4



You’re going to start with one ripe, firm banana.

Peel it, and chop it into disks, and set those disks on a plate in the freezer.

When your banana pieces are completely frozen, remove them from the freezer, and blend them.

You make your banana ice cream in a blender or you can use an electric mixer.

Keep blending, and in another minute or so, it will take on a luscious, creamy consistency that looks just like soft-serve ice cream!

Scoop it into a bowl, top with Cinnamon Pear Compote (see recipe below) and enjoy!

Cinnamon Pear Compote

Serves 4 to 6

Time 25 min


2 ripe but firm pears, peeled, cored and chopped

1/4 cup seedless raisins

1/3 cup apple juice

1/4 teaspoon ground cinnamon

grated nutmeg

1 tablespoon cider vinegar or red wine vinegar

1/4 teaspoon fine sea salt

1/8 teaspoon ground black pepper


Put pears, raisins, juice, cinnamon, nutmeg and butter into a small pot and cook over medium heat, stirring occasionally, for about 10 minutes.

Add vinegar, salt and pepper and continue to cook until juice is thickened and pears just begin to fall apart, about 5 minutes more. Set aside to let cool for 5 minutes, then serve.


Carrot Orange Apple Juice


4 large carrots

2 apples

1 orange

1/2 in piece of ginger

1/2 in piece of turmeric


Wash all produce well

Peel the orange and core the apples

Add all ingredients through juicer and enjoy

Yield: 20 oz

Vegan Apple Broccoli Salad


For the Salad:

4 cups broccoli cut up and shredded (about 2 medium heads)

3 apples of your choice, diced right before you add them to the salad, I used Gala

1/4 cup onion red, diced

1/2 cup raisins

1/2 cup sunflower seeds shelled

For the Dressing:

1/4 cup apple cider vinegar

1/2 cup extra virgin olive oil

2 cloves garlic minced

1 tablespoon maple syrup you could use up to 2 tablespoons

1/2 teaspoon salt

1/4 teaspoon black pepper


To prepare the salad:

Wash broccoli under running water. Cut the florets from the stalks and set the stalks aside.

Cut the florets into very small pieces. See the photo for a visual. Place in a large bowl.

Cut the hard outer skin off of the stems to get down to the tender inside. Discard the outer peelings.

Cut the tender inside stems into matchsticks. Or if you have a mandolin that would work well too. If your food processor has an attachment that will cut the stems into long strips (not grated) then that would work also. Scissors work too. The idea is to have very small sticks of raw broccoli stems. They will hold their shape.

Add to the large bowl along with the florets. Add the apples, red onion, raisins and sunflower seeds.

To make the dressing:

In a medium bowl whisk together all of the dressing ingredients.

Add the dressing to the salad and toss. Chill until ready to serve.

Hibachi Vegetables:


Hibachi Cooking Oil

1 Tbsp sesame seed oil

2 1/2 Tbsp olive oil (extra virgin)

1/4 cup rice cooking wine

2 Tbsp soy sauce

Hibachi Vegetables

1 Tbsp garlic (minced)

1/2 Tbsp ginger (fresh, peeled and finely minced)

2 cups broccoli (washed and chopped)

3 medium carrots (washed and sliced)

4 ribs celery (washed and sliced)

3 leaves bok choy (washed and chopped)

1 medium white onion (quartered and sliced)

1 tsp black pepper

1/2 lemon

1 Tbsp soy sauce

1 Tbsp butter (softened at room temperature)

sesame seeds (optional, garnish)


Combine ingredients in a jar or squeeze bottle that you can seal with a lid to shake up the contents, and for storing any unused portion (if desired).

Shake container before using to cook hibachi style foods, such as these hibachi vegetables, noodles, rice, chicken, steak, or seafood.

Hibachi Vegetables

After preparing your vegetables, bring a griddle surface, wok, or a large skillet to medium high heat.

Once the oil is shimmering, add the garlic and ginger and sauté for 2 - 3 minutes. Add the remaining vegetables ( unless you are using bean sprouts or mushrooms, save them until the last two minutes of cooking time as they cook quickly ) including chopped broccoli, sliced onion, sliced celery, sliced carrots, and chopped bok choy.

Add freshly ground black pepper and some freshly squeezed lemon juice. Continue to cook the vegetables over medium high heat, adding more hibachi cooking oil as needed. *Use unslated butter or low sodium soy sauce, if desired.

Remove from heat and serve garnished with optional sesame seeds.

Nutrition Facts

Amount Per Serving

Calories 223, Calories from Fat 144, % Daily Value*, Fat 16g25%, Saturated Fat 4g 25%, Cholesterol 8mg 3%, Sodium 867mg 38%, Potassium 508mg 15%, Carbohydrates 15g5%, Fiber 4g 17%, Sugar 6g 7%, Protein 4g 8%, Vitamin A 8663IU 173%, Vitamin C 59mg 72%, Calcium 77mg 8%, Iron 1mg6%

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

Naughty but Nice - Caramel Apple and Pear Nachos

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 10


30 large marshmallows

5 Tbsp butter

35 caramels (or 1 bag of caramel bits)

1 Tbsp water

2 apples sliced

2 pears sliced

toppings peanuts, mini chocolate chips


Melt the marshmallows and butter in a saucepan over low heat. Stir periodically until completely melted and smooth.

Combine the caramels and water in a bowl and microwave until melted. Microwave mine in 45 second intervals, stirring in between until the caramel is smooth.

Arrange the sliced apples and pears on a plate and pour the caramel and marshmallow mixtures over them.

Add any additional toppings and serve immediately! Enjoy!

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