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Weight Loss

Carne Asada with Portobello and Bell Peppers

2 skirt steaks
Juice of 1 lime
1/4 cup olive oil
1/4 cup fresh cilantro, minced
1 serrano or jalapeño chilies, minced
2 garlic cloves, minced
1/2 teaspoon oregano
1/4 teaspoon ground cumin
Himalayan sea salt and freshly ground black pepper

Portobello and Bell Pepper Ingredients:
2 to 3 large portobello mushrooms, sliced, stems removed
2 bell peppers, sliced
1 onion, sliced
1 tablespoons taco seasoning, NO sugar added
1 tablespoon fresh lime juice
1 tablespoon olive oil

1. In a bowl, combine the lime, olive oil, cilantro, chili(es), garlic, oregano, cumin, and salt and pepper to taste.

2. Pour the marinade over the steaks, and let marinate for 30 minutes.

3. Grill the steaks on both sides to your desired doneness (about 3 to 4 minutes per side for medium-rare).

4. Let the steak rest for a few minutes.

5. Heat the olive oil in a skillet over medium heat, and cook the onion and bell peppers for 2 to 3 minutes.

6. Add the mushrooms, taco seasoning, lime juice, and salt and pepper to taste.

7. Cook for 4 to 5 minutes stirring until it starts to soften, but is still firm.

8. Slice the steak against the grain, and serve with the portobello and vegetable medley.

Serving Size = 3 ounces of steak with 2 teaspoons of marinade and 2 cups of vegetables


Turkey Chili Recipe

3 to 4 cups of shredded, cooked turkey meat
2 cups onions, chopped
2 bell pepper, chopped
2 cups diced tomatoes
2 tablespoons tomato paste
4 garlic cloves, minced
1 cup chicken or turkey stock
2 tablespoons chili powder or to taste
1 tablespoon ground cumin
1 tablespoon dried hot red pepper flakes
1 teaspoon dried oregano
Himalayan sea salt and freshly ground black pepper to taste
Green onions, sliced (optional, for garnishing)

1. In a large saucepan placed over medium-high heat, melt some oil and cook the onions and bell peppers until the onions are golden (about 5 minutes).

2. Add the garlic, chili powder, cumin, red pepper flakes, and oregano. Stir well and cook for a minute.

4. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat, and season with salt and pepper to taste. Give everything a good stir.

5. Bring the chili to a simmer, then reduce the heat to low, and let it simmer, uncovered, for 30 to 45 minutes.

6. Serve warm with freshly sliced green onions on top.

Serving Size = 3 ounces of turkey


Roasted Red Pepper and Basil Chicken

4 boneless skinless chicken breasts, butterflied
2 roasted red peppers, sliced into 1-inch pieces
1 red onion, sliced
1 bunch of fresh basil, sliced
1 tablespoon Italian seasoning
Himalayan sea salt and freshly ground black pepper

1. Preheat your oven to 400 F.

2. Grease an ovenproof dish.

3. Season each butterflied chicken breast with the Italian seasoning, sea salt, and freshly ground black pepper.

4. Top each breast with roasted red peppers, onions, and basil, and bake in the preheated oven for 30 to 40 minutes.

Serving Size = 3 ounces of chicken


Chicken Club Wraps

1 lb. boneless skinless chicken breasts
2 tablespoons extra-virgin olive oil
1 medium tomato, sliced
1 avocado, chopped
4 tablespoons homemade mayo
8 large lettuce leaves
½ teaspoon paprika
Himalayan sea salt and freshly ground black pepper

1. Preheat a grill or skillet to a medium-high heat.

2. Season the chicken on both sides with paprika, sea salt, and freshly ground black pepper.

3. Grill the chicken (or cook on the skillet with some coconut oil) on both sides until no longer pink, and let cool for about 5 minutes.

4. Slice the chicken into bite-sized pieces.

5. Το assemble the wraps, top 2 lettuce leaves with mayonnaise, chicken, avocado, and tomato. Roll the lettuce leaves up like a burrito. Cut in half to serve.

Serving Size = 3 ounces of chicken in each wrap


Grilled Balsamic Glazed Portobello Mushrooms

4 to 6 portobello mushrooms, stems removed
2 garlic cloves, minced
1/4 cup olive oil
1/4 cup balsamic vinegar, NO sugar added
Fresh basil, to serve
Sea salt and freshly ground black pepper

1. Place the mushrooms in a marinating container.

2. In a bowl combine the olive oil, balsamic vinegar, and generously season to taste.

3. Pour the balsamic sauce over the mushrooms, and marinate 1 to 2 hours.

4. Preheat grill to medium heat. Grill the mushrooms 3 to 4 minutes per side. Serve with fresh basil.

Serving Size = 2 cups of mushrooms with 2 teaspoons of marinade


Chicken Burger with Balsamic Caramelized Onion

2 lb. ground chicken
1/2 onion, minced
2 tablespoons Bragg’s liquid aminos
2 garlic cloves, minced
1 tablespoon dried thyme
1 avocado, sliced
Himalayan sea salt and freshly ground black pepper

Balsamic Caramelized Onions:
3 large onions, sliced
1/2 cup balsamic vinegar
2 teaspoons coconut oil
Himalayan sea salt

1. Melt the coconut oil in a skillet over medium heat.

2. Add the onions and season with salt. Cook for 10 to 15 minutes, stirring constantly, making sure to not burn the onions. Add the balsamic vinegar, lower heat and cook for another 5 to 10 minutes, stirring; remove from heat.

3. Preheat your grill to medium-high heat.

4. In a bowl, combine the chicken, onion, coconut aminos, garlic, thyme, and season. Form 6 to 8 burger patties with the chicken mixture. Cook for 5 to 6 minutes on each side on the preheated grill.

5. Serve the patties topped with caramelized onion, avocado slices, and your favorite condiments.

Serving Size = 3 ounces of chicken burger with 1/8 avocado


Broiled Salmon with Summer Fruit Salad

1 1/2 pounds salmon filet
Himalayan sea salt
Black pepper, optional
1 avocado, chopped
1/2 cup strawberries, halved
1/2 cup cherry tomatoes, halved
2 tablespoons chopped cilantro
1 peach, diced
1 small lime, juiced

1. Preheat broiler. Place salmon on a foil lined baking sheet, season with salt and pepper and broil 8-10 minutes or until golden.

2. In the meantime, place the remaining ingredients in a medium sized bowl and toss to combine. Season with a pinch of salt.

3. Place the salmon on a plate or platter and top with the summer fruit salad.

Serving Size = 3 ounces of salmon and 1 cup of fruit salsa and 1/8 avocado

Weight Loss

Simple Pan-Seared Salmon

1 tablespoon extra-virgin olive oil
1/2 teaspoon Himalayan sea salt
Freshly ground black pepper
4 (6-ounce) salmon fillets, 1-1/4 in thick

1. Season the salmon with the salt and a few grinds of pepper. Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, without moving, skin side up, until golden and crisp, about 4 minutes. Carefully flip the fillets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more. Transfer to a platter and serve.

Serving Size = 3 ounces


Stuffed Pepper Soup

1 pound of ground sirloin
1 large sweet onion – chopped
1 tablespoon minced garlic
2 cans fire roasted diced tomatoes (or regular)
1 can stewed tomatoes, chopped (homemade if preferred)
1 6 ounce can tomato paste
1 cup cauliflower rice
1/2 green bell pepper, chopped
1/2 yellow bell pepper, chopped
1/2 orange bell pepper, chopped
1/2 red bell pepper, chopped
2 tablespoons Italian seasoning
1 tablespoon sweet basil
1 teaspoon ground oregano
1 teaspoon garlic salt
1 teaspoon Himalayan sea salt
1 teaspoon pepper
4 cups chicken broth
2 cups water
2 tablespoons olive oil

1. Add the olive oil and onions to the Instant pot and press the Sauté button. Sauté until golden brown, stirring often.

2. Add the ground sirloin to the Instant Pot and cook until the meat is completely cooked and the meat is well browned.

3. Next, add the minced garlic and mix well. Cook for an additional minute and then turn off sauté mode.

4. Add the fire roasted diced tomatoes, stewed tomatoes, tomato paste, cauliflower rice, peppers, Italian seasoning, sweet basil, oregano, garlic salt, salt, pepper, and brown sweetener. Mix well.

5. While mixing, scrape the bottom of the pot for any bits that might be stuck. Add the chicken broth and water and mix one final time.

6. Place the lid on the Instant Pot until it beeps and locks. Make sure the pressure valve is set to ‘SEALING’, and press the Manual button and set the time to 10 minutes.

7. When done cooking, do a quick release, by gently turning the pressure valve from ‘SEALING’ to ‘VENTING’. Be careful not to burn yourself from the steam.

8. When all pressure has been released, open the lid to the Instant Pot and stir the soup. Serve warm and end enjoy!

Serving Size = 3 ounces of protein and 2 cups of cauliflower rice/veggie


Instant Pot Chicken and Cauliflower Rice Soup

1 tablespoon olive oil
1 medium onion, chopped
3 celery stalks, sliced
2-3 garlic cloves, minced
1½ pounds boneless skinless chicken breasts
1 teaspoon dried thyme
1 ½ teaspoon dried parsley
5 cups homemade chicken broth or stock
2 cups cauliflower florets, riced
2 tablespoons chopped fresh parsley
Himalayan sea salt and black pepper, to taste

1. Press the SAUTE button on the Instant pot and let stand until screen reads “HOT”. Add the olive oil. Add the onion and celery and cook, stirring occasionally for 2-3 minutes. Add the garlic and cook for 30 seconds.

2. Press the CANCEL button.

3. Add the chicken, dried thyme, dried parsley and chicken broth and mix to combine. Close and seal the Instant pot. Turn the venting knob to SEALING.

4. Press PRESSURE COOK button and check to make sure the pressure level shows as “High” on the display. Adjust the timer to 8 minutes.

5. When finished cooking, let the pressure come down naturally for 5 minutes, then quick release the rest of the pressure. Open the lid. Remove the chicken from the pot.

6. Shred the chicken with 2 forks.

7. Press the SAUTE button. Return the chicken to the pot. Stir in the cauliflower rice and cook for 1-2 minutes or until tender. Stir in the chopped parsley.

8. Press the CANCEL button. Season to taste with salt and black pepper. Serve warm.

Serving Size = 3 ounces of chicken and 2 cups of cauls-rice and veggies

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