Recipes

Healthy Twist on a Classic Burger

Servings: 2Time: 40 minutesDifficulty: Easy

What you’ll need:

  • An outdoor grill or pan to grill the burgers
  • 1 mixing bowl
  • 1lb lean ground beef (look for at least 90% lean)
  • 2 cups mixed shredded vegetables
  • 1 teaspoon sesame oil
  • 2 tablespoons low-carb teriyaki
  • 1 tablespoon rice vinegar
  • Salt and pepper
  • ¼ cup crispy noodles (optional)
  • Sliced onion (optional)
  • Sliced tomato (optional
  • 2 buns or iceberg lettuce to wrap

Instructions:

  1. Form the ground beef into 8oz patties, sprinkle with salt and pepper
  2. In a small bowl, combine the sesame oil, teriyaki, rice vinegar and a pinch of salt and pepper. Stir to combine
  3. Combine the shredded vegetable and toss to coat. Allow them to soak up the dressing while you cook the burgers
  4. Heat up an outdoor grill or medium pan (preferably cast iron) with fat-free oil spray to cook the burgers.
  5. My method for grilling burgers is to start really hot on one side, cooking for 4-5 minutes to develop a char. Move the burger to a lower temperature when you flip it and allow it to gradually come up to temperature (145º internal temperature per FDA recommendations).
  6. Assemble burgers with slaw, crispy wonton noodles and other toppings such as sliced onion and tomato if using. Enjoy!

Chorizo Ground Beef

Servings: 3-4Time: 30 minutesDifficulty: Easy
What you will need:
1 plastic or wooden spoon
1 medium-sized pot
Fat-free cooking spray

2 cloves garlic, minced
½ onion, diced
4 tablespoons red wine

1 lb ground beef (90-93% lean)

4 tablespoons smoked paprika
2 tablespoons ground cumin
1 teaspoon cayenne

Salt and black pepper to taste
  1. Begin by heating a medium pot over medium heat and coating it with fat-free cooking spray
  2. Add the minced garlic, stirring around until it begins to brown
  3. Add the diced onion and allow to cook until it is translucent, stirring occasionally
  4. Add the red wine and use the spoon to scrape any brown bits from the bottom of the pot
  5. Add the ground beef and stir around every minute or so to break it down into smaller pieces
  6. Add your spices, and be sure to taste as you go, adding salt, pepper and more of the chorizo spices as needed.  Trust your palate!

This recipe will last 3-4 days in the fridge. For long-term meal prep, this can easily be doubled and a portion frozen until ready to eat!


Chimichurri Sauce

Servings: 4-5Time: 15 minutesDifficulty: Easy
What you’ll need:
Food processor
Rubber spatula

2 cloves garlic
1 bunch flat leaf parsley
1/2 bunch fresh cilantro
8 sprigs fresh oregano (removed from stem)

3 tablespoons lemon juice
3 tablespoons red wine vinegar
1 tablespoon mustard (optional)

2-3 tablespoons olive oil

  1. Add garlic cloves and a pinch of salt to the food processor and blend 10-15 seconds until the garlic is minced.
  2. Chop the thicker stems from your parsley and cilantro, and scrape the leaves from the oregano stems (some parsley and cilantro stems are fine, as they will all break down, however, the oregano stems are too tough).
  3. Begin adding the herbs all at once or in batches if necessary until they are well chopped.
  4. Add the lemon juice and red wine vinegar and continue running the food processor (add the mustard as well if you have read ahead for this bonus step!).
  5. Slowly add the olive oil while the food processor is on until the sauce begins to come together.
  6. Voila! Serve this sauce atop your “boring” grilled chicken or steak or on your eggs for breakfast.  It also acts as a great spread for sandwiches!

Will keep in a glass mason jar or Tupperware in the fridge for 4-5 days but is best eaten fresh.


Eggplant Lasagna

Servings: 8-9Time: 1 hour 30 minutesDifficulty: Medium
What You’ll Need:
1 baking sheet for the eggplant
1 medium pot with a lid for the sauce
1 wooden or plastic spoon
1 whisk
On 9”x13” casserole dish

2 Medium sized eggplants
4 tablespoons olive oil

1 tablespoon olive oil
2 cloves garlic (minced)
1 medium carrot (diced)
1 medium onion (diced)

½ cup red wine
1 lb. Lean beef (omit for vegetarian version)
1 28 oz can chopped tomatoes
Salt and black pepper
6 tablespoons fresh or dried oregano (or more to taste)
4 tablespoons fresh or dried basil (or more to taste)

15 oz container Low-fat Ricotta
2 eggs
¼ cup shredded parmesan

½ cup parmesan

1. Preheat the oven to 350º.
2. Start by slicing the eggplant into ½ inch thick discs.
3. On a baking sheet, drizzle 2 tablespoons olive oil and sprinkle with salt and pepper. Flip the eggplant over and repeat on the other side with the remaining 2 tablespoons olive oil.
4. The eggplant will cook for about 30 minutes per side, so while that is going we will start the sauce.
5. Heat a medium-sized pot over medium heat. Add 1 tablespoon olive oil and heat until it glides smoothly in the pot.
6. Add the minced garlic and stir around until it begins to brown.
7. Add the diced carrot and onion (be careful not to let the garlic overcook).
8. Saute until onions and carrots begin to brown and stick to the bottom of the pot.
9. Add red wine and use your cooking spoon to scrape the brown bits off the bottom of the pot.
10. If cooking with beef, once the wine has been absorbed add the beef to the pot. Be sure to mix it around well so it separates as it cooks.
11. Once the beef has partially cooked to the point it is separating into smaller pieces, add the can of chopped tomatoes.
12. Add a few big pinches of salt and a pinch or two of black pepper, along with the oregano and basil.
13. At some point, while you’re making the sauce, the eggplant will be done cooking.  You want it to have soaked up the oil and be tender to the touch.
14. Once all the ingredients are combined, cover the pot and reduce the heat to low.  Allow to cook, stirring occasionally.
15. While the sauce is simmering, we’re going to prepare the cheese spread mixture.
16. In a medium mixing bowl, combine the ricotta, eggs and ¼ cup shredded parmesan and whisk to combine.
17. Give the sauce another taste and add more salt and spices if necessary. Remove from heat and allow to cool.
18. Once the ingredients are cool enough to handle, grab the casserole dish and add a thin layer of sauce to the bottom, followed by a layer of eggplant and then a layer of the cheese spread.
19. Repeat the same pattern until you’ve used all of the ingredients or filled the dish.  Any remaining ingredients can be used to fill out the top if you have space.
20. Sprinkle the remaining ½ cup of parmesan over the top.
Place the entire casserole in the oven.
21. Cook until the parmesan on top has started to melt, about 25 minutes, then cover with foil and cook for another 30 minutes.


Healthy Thai Beef Salad

Servings: 3-4Time:  30 minutesDifficulty:  Easy
Simple and healthy Thai beef salad
What you’ll need:
One 12-in frying pan
One mixing bowl

1lb beef (flank, tri-tip or skirt are great options)
4tb lime juice (about 1 ½ limes)
4tb fish sauce
6tb lemongrass (frozen or fresh, finely chopped)
½ red onion, thinly sliced
1 small handful cilantro, coarsely chopped
3tb ground toasted sticky rice (if available)
pepper/chile flakes for spice

White or brown rice to serve alongside

1.  Grill the steak to your desired temperature.  Traditionally this dish would be cooked on the rare side, but it’s up to you!
2.  While grilling, combine the lime juice, fish sauce, lemongrass and red onion to the mixing bowl and stir to combine.
3.  When you are finished cooking the steak, allow it to rest on a cutting board or plate for about 5 minutes (this allows the proteins to relax and allows the juices to redistribute within the meat).
4.  Slice the steak into thin strips against the grain (perpendicular to the lines/striations you see in the meat).
5.  Add the sliced beef, cilantro, toasted sticky rice and chili flakes (if using) to your mixing bowl, tossing with a spoon to evenly distribute the ingredients.
6.  It’s that easy, and will taste better than anything you’ve had for Thai takeout!

Butternut Squash Soup

Servings 4-6Time:  1 hourDifficulty:  Easy
What You Need:
Roasting Pan
Large pot or dutch oven
Blender or Food Processor


2 Medium Size Butternut Squash
3 tablespoons olive oil
½ onion
1 clove garlic
3 cups stock or water
Milk or Almond Milk (optional)
1. Preheat oven to 350º
2. Carefully peel the squash
3. Using a spoon, scrape out the seeds from the inside.
4. Cut the top and bottom off the squash, and then cut in half lengthwise. Cut in half again, then change directions and cut into roughly 1-inch cubes.
5. In a large bowl, toss the squash with 2 tablespoons olive oil, reserving the 3rd tablespoon
6. Place squash on roasting pan and bake 30-45 minutes.
7. Dice onion and mince garlic.
8. After about 30 minutes, begin heating your pot.  add remaining 1 tablespoon olive oil.
9. When oil easily swirls in the pot, add the onion and cook until beginning to brown.
10. Add the garlic and stir.
11. When the squash is fork tender, remove from the oven and add to pot with the cooking onions and garlic.
12. Add water or stock and stir to combine. Cover and cook for 20 minutes, or until squash is mashable.
13. Using a blender or food processor, work in batches to blend the squash, adding water if necessary to loosen it up.
14. Transfer to a bowl and stir together.
15. Taste, adding more salt and pepper if necessary.
16. (optional) Stir in milk or almond milk.

Breakfast Shakshuka

Servings:  1-2Time:  30 minutesDifficulty:  Easy
A spread of shakshuka and common condiments

Ingredients

1 10-12 in pan or cast iron skillet
1 wooden spoon or spatula
1 good chef’s knife for cutting

1 tablespoon extra virgin olive oil
2 cloves garlic, smashed
½ onion, diced
½ red bell pepper
1 generous pinch salt
1 pinch black pepper
1 teaspoon ground cumin
1 teaspoon ground paprika
1 teaspoon chili powder
1 pinch cayenne
1 – 14 oz can diced tomatoes
2 eggs
2-3 tablespoons crumbled feta (optional)
2-3 slices crusty bread, toasted (optional)
1 small handful chopped cilantro


Directions

1. Begin by heating your pan over medium heat.
2. Heat the oil until it glides over the pan easily.
3. Add the garlic, onions and red pepper and sauté until softened and slightly browned
4. Season with salt, pepper, cumin, paprika, chili powder and cayenne.  Stir to mix into vegetable mixture.
5. Add the can of tomatoes to deglaze the pan.  Stir to combine and add more of the spices (and salt) to your liking.
6. When the sauce is ready and simmering, create two small dimples for the eggs.
7. Gently crack the eggs into the dimples and season with a little salt and pepper.
8. Cover and allow to simmer until the whites have set but the yolks have not yet cooked through.  Alternatively, you can continue cooking to cook the eggs completely
9. Sprinkle with chopped cilantro and feta (if using) and serve from the pan.

Vegetable Frittata

Servings:  3-4Time:  45 minutesDifficulty:  Medium

Ingredients

1 10-12 in oven safe non-stick pan or well seasoned skillet
1 rubber spatula or wooden spoon
1 good chef’s knife for cutting

6 eggs
1 cup whole milk
Salt and pepper
1 tablespoon olive oil or coating of non-fat spray
1 clove garlic, minced
½ onion, diced
About 1 cup mixed vegetables of your choice (asparagus, bell peppers, broccoli, spinach, zucchini, etc.)
½ cup cheddar cheese (optional)



Directions

1. Preheat the oven to 325º
2. Heat your pan over medium heat on the stove top.
3. In a bowl, mix together the eggs, milk, salt and pepper and set aside.
4. Heat the oil until it glides over the pan easily.
5. Add the garlic and onion and sauté until softened.
6. Add vegetables, season with a pinch of salt and pepper and cook until they are tender but still have a little crunch.
7. Check that the pan still has a little oil to prevent the egg from sticking.
8. Add the egg mixture to the pan, swirling it around and pushing the edges in with the spatula one at a time in a clockwise direction.
9. When about half of the egg mixture has cooked, sprinkle the cheese on top (if using) and slide the pan into the oven.
10. Bake for 8-10 minutes until the center has set and the edges begin to come out from the side.
11. Remove from the oven and allow to rest for about 2 minutes.