Category: Core Plan

Apple Flaxseed Muffins

Advanced & Core Plan

Most muffins are loaded with sugar, bad fats, and refined flours. This healthy version is both satisfying and delicious

1 1⁄4 Cup Flaxseed Meal
2 Teaspoons Aluminum Free Baking Powder
1 Tablespoon Cinnamon
1 Teaspoon Nutmeg
1⁄2 Teaspoon Sea Salt
Stevia or Xylitol or Equivalent Equal to 2/3 Cup Sugar
4 Large Eggs, Beaten
1⁄4 Cup Olive Oil
1⁄2 Cup Water
1 Tablespoon Pure Vanilla (No Sugar – Check the Ingredients)
1 Medium Granny Smith Apple, Chopped Fairly Finely or Grated 1⁄2 Cup Chopped Pecans (Optional)

Preheat oven to 350 F. Prepare a muffin tin with silicone baking cups or paper liners.
Mix the dry ingredients together. Mix the wet ingredients. Add the wet to the dry and combine thoroughly. Let batter stand 10 minutes. Separate batter into the muffin pan and bake for approximately 18 minutes, or until a toothpick comes out clean.

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Stuffed Porto Patty

Core and Advanced Plan

Makes 4

Portabello mushrooms are a great meat alternative because they are thick, meaty, and very filling.  These are great for lunch or dinner and ingredients can be adjusted based on preference.

4 Medium Portabello Mushrooms 1 Large Tomato, Diced
1 Yellow Bell Pepper, Diced
6-8 Kalamata Olives, Sliced
4 Leaves Chopped Fresh Basil 1⁄2 Small Red Onion, Diced
Optional: 2 handfuls fresh spinach.
2 Teaspoons Garlic, Minced
2 Tablespoons Butter,
1⁄4 Teaspoon Sea Salt (optional)
1⁄4 Teaspoon Course Black Pepper
Goat Cheese Crumbles

Melt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Sautee peppers, onion, tomatoes, basil, spinach (if desired), olives and black pepper for 3-4 minutes with rest of butter and garlic. Meanwhile, grill mushrooms top up for approx. 4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft.
Oven option: bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 20-30 minutes or until done.

Kimberly RobertoLeave a comment

Caribbean Chicken

This is a recipe that you will be sure to make often because it uses common ingredients. It is hard to believe something so good is so easy.

2 Tablespoon Olive Oil
Coarse Salt and Freshly Ground Pepper
1 Small Onion, Finely Chopped
2 Cloves Garlic, Finely Chopped
1⁄2 Cup Coconut Milk
1 Can (14 ounces) Crushed Tomatoes
2 Pinch Ground Cinnamon
4 Boneless Chicken Breast Halves, Cut into Chunks 2 Tablespoons Curry Powder
Cilantro Leaves, Coarsely Chopped, for Garnish

Heat oil in a large skillet over medium-high heat. Add onions and garlic and cook, stirring, until golden brown. Add tomatoes, chicken, and sprinkle curry powder; season with salt and pepper. Reduce heat to low, and cook, stirring, until mixture has thickened and chicken is cooked through, 15 to 25 minutes. Add coconut milk and stir until well combined; cook 5 minutes more. Sprinkle with cinnamon. Garnish with cilantro and serve immediately.

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Salmon Cakes with Red Pepper Sauce

These can be saved for a special occasion or made ahead of time and Frozen for a quick meal later.

Salmon Cakes:
1 Can Wild Caught Salmon, Drained
1 Green Onion, Finely Chopped
1 Tablespoon Cilantro, Finely Chopped
1 Tablespoon Red Pepper, Finely Chopped
2 Tablespoons Coconut Oil
1⁄3 Cup Almond Flour, Plus 1⁄4 Cup for Dredging
1 Teaspoon Fresh Lemon Juice
1 Egg

Sweet Red Pepper and Tomato Sauce
2 Cups Chopped Red Pepper
1 Container Grape Tomatoes
2 Green Onions, Finely Sliced
2 Tablespoons Cilantro, Finely Chopped
1 Teaspoon Sesame Oil
2 Tablespoons Balsamic Vinegar
1 Teaspoon Chili Powder

Salmon Cakes: Makes 4 Cakes: Mix all ingredients together in a bowl until well combined. Form 4 round patties, 2 inches in diameter. Spread remaining almond flour on a piece of waxed paper or plate. Coat patties in almond flour, pressing to form firm, well-coated cakes. Heat oil in a frying pan over medium heat. Pan fry cakes 3-4 minutes on each side or until slightly brown and crisp.

Sweet Red Pepper and Tomato Sauce: Put all ingredients into a blender or food processor and blend to desired consistency. Pour into a saucepan and heat.

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Endless Chicken Salad

This recipe is so versatile and will get you compliments every time you make it.

Makes 4-6 servings

4 Chicken Breasts, Cooked and Shredded or Chopped
1⁄2 – 2⁄3 Cup Avocado Mayonnaise (Store Bought – Check Ingredients)
2 Teaspoons Fresh Lemon Juice

Choose Your Favorites:

Core Plan Add-Ins:
Shredded Carrots
Chopped Apples
Chopped Grapes
Dried Cranberries
Raisins
Mustard

Core and Advanced Add-Ins:
Curry Powder
Gomasio
Chopped Celery
Chopped Pickles
Raw Pecans, Chopped
Raw Walnuts, Chopped
Raw Almonds, Sliced or Slivered

Mix any of the above ingredients with the chicken, mayonnaise and lemon juice.

Kimberly RobertoLeave a comment

Almond Power Bars

Advanced and Core Plan

These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along.

2 Cups Raw Almonds
1⁄2 Cup Flaxseed Meal
1⁄2 Cup Unsweetened Shredded Coconut
2 Scoops Flavored Whey Protein Powder
1⁄2 Cup Raw Almond Butter
1⁄2 Teaspoon Kosher Salt
1⁄2 Cup Coconut Oil
8 Drops Liquid Stevia or 3⁄4 Teaspoon Stevia Powder, To Taste
1 tablespoon pure vanilla extract (No sugar – check the label)
8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)

Place almonds, flax meal, shredded coconut, whey powder, almond butter and salt in a food processor. Pulse briefly, about 10 seconds. In a small saucepan, melt coconut oil over very low heat. Remove coconut oil from stove; stir stevia and vanilla into oil.

Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste. Press mixture into an 8 x 8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish.) Chill in refrigerator for 1 hour, until mixture hardens. In a double boiler, melt chocolate, stirring in stevia and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve.

 

Kimberly RobertoLeave a comment