Mini Peanut Butter Protein Bars via Real Food Dietians

Ingredients

For the protein bars:

• 2 cups uncooked gluten-free old-fashioned rolled oats (~190 g)
• 1 cup crisp rice cereal* (20 g)
• ½ cup vanilla protein powder 
• ⅓ cup flax meal (25 g) 
• Pinch of salt
• 1 cup natural peanut butter (drizzly consistency) (240 g)
• ⅓ cup honey (105 g)
• 2 tablespoon virgin coconut oil, melted 
• 1 teaspoon pure vanilla extract

For the chocolate drizzle: 

• ¼ cup dark chocolate chips
• 1 teaspoon virgin coconut oil

Instructions

1. Place the oats in a food processor or blender and pulse 10-15 times or until oats are broken down a little. Some of the oats may remain partially whole. 
2. In a medium bowl combine the oats, cereal, protein powder, flax, salt, peanut butter, honey, coconut oil, and vanilla. Stir to combine well or mix with hands. The dough should stick together easily. If not, add 1-2 teaspoons of water at a time until dough sticks together. 
3. Line an 8×8-inch pan with parchment paper so that paper overlaps edges. Transfer the dough to the pan. Spread the dough out evenly and with your hands press dough very firmly into the pan.
4. Place the pan in the freezer for at least 30 minutes (this can be done the day before or even a few days before).
5. For the chocolate drizzle: combine the chocolate chips and coconut oil in a small saucepan over low heat. Stir continuously until smooth and drizzly. You may also use a microwave at 50% power for 30-second increments stirring between each increment until smooth and drizzly.
6. After bars have been in the freezer, remove the bars from the pan by grabbing onto the parchment paper flaps, lift out, and place on a cutting board.
7. Drizzle the chocolate evenly over the bars. The chocolate should harden quickly since the bars are cold.
8. With a sharp knife, cut the bars into 24 small bars (6 rows x 4 rows). Serve and enjoy!
9. Store in the fridge in an airtight container for up to 2 weeks or in the freezer for up to 3 months.

Original recipe here

 

Egg bites via Real Food Dietians

 

Ingredients

• Cooking spray
• 8 eggs
• 1 cup cottage cheese
• 1/2 cup shredded sharp cheddar cheese
• ¼ teaspoon fine salt 
• Pinch of black pepper 
• Fresh chives, roughly chopped

Instructions

1. Mist the cups of a silicone muffin pan lightly with cooking spray. Preheat the oven to 350℉.
2. In a blender, blend together the eggs, cottage cheese, cheddar, salt, and pepper until smooth. (Note: A small blender, like a Nutribullet, works great for this).  
3. Divide the egg mixture into the cups of the muffin pan filling each about half full. Sprinkle with the chopped chives. You can also add any other mix-ins, such as veggies or bacon, to the cups at this stage. 
4. Bake for 20-22 or until muffins are slightly firm to touch in the center. Remove the muffin pan from the oven. The egg bites will be puffed up but they will settle down into the cups a bit after removing from the oven. Let the egg bites cool a few minutes before removing them out of the pan to enjoy to store for later.
5. Store egg bites in an airtight container in the refrigerator for up to 5 days.

Original recipe here

Jennifer Aniston Salad via Real Food Dietitians

 

Ingredients

For the Dressing: 

• 2 teaspoons lemon zest (~1 medium lemon) 
• ½ cup fresh lemon juice (juice of 3-4 lemons)
• ⅓ cup extra-virgin olive oil 
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard 
• ¾ teaspoon fine salt
• ⅛ teaspoon black pepper

For the Salad:

• 2 cups cooked quinoa
• 2 cups shredded or chopped cooked chicken
• 1 (15-oz) can chickpeas, drained and rinsed
• 1 small cucumber, diced (about 1 cup)
• ½ medium red onion, finely chopped (1 cup)
• ½ cup finely chopped fresh Italian parsley (may sub fresh curly parsley or cilantro)
• ½ cup finely chopped fresh mint leaves
• 1 cup chopped roasted pistachios
• 4 oz crumbled feta cheese (1 cup)

Instructions

1. In a small bowl or a jar with a tight-fitting lid, combine the dressing ingredients. Whisk or shake vigorously. Dressing may be prepared up to 3 days in advance. 
2. Prepare quinoa according to package directions, using water or chicken broth as the liquid. Allow quinoa to cool to room temperature. Quinoa may be prepared up to 3 days in advance. 
3. In a large bowl, combine the cooked quinoa, cooked chicken, chickpeas, cucumber, red onion, fresh parsley, fresh mint, pistachios, and feta; toss to mix the ingredients. 
4. Re-whisk or re-shake the dressing, then pour it over the salad ingredients. Toss until well coated. 
5. Store leftover salad in an airtight container in the refrigerator for up to 2 days.

Original recipe here.

Erica Tingey's Protein Pancakes

• 2 Cups Old Fashioned Oats (whole or blended)
• 2 Eggs
• ½ Cup Cottage Cheese
• ½ Cup Greek Yogurt
• 1 Cup milk 
• 1.5 teaspoon vanilla extract
• 1 Scoop Protein Powder
• 2 Tablespoons mini chocolate chips

Blend all ingredients until a smooth texture is achieved. Add additional milk for a thinner texture. Cook as you would with any other pancake and enjoy!

Secrets of the Manilla Folder

 Find all of Linda's famous recipes here:

https://ironcheflinda.blogspot.com/

Porcupine Grill Salad

1/2 C Honey
1 C Mayonnaise
1 t Grey Poupon Dijon Mustard
1/2 t Sesame Oil
1/3 C Basalmic Vinegar

Blend all ingredients until well mixed. 

Great with strawberries, blue cheese, candied pecans and avocado.

From Linda Tippets via Chris Hair

Lemon Olive Oil Elixir + Cranberry Juice

 1 whole organic lemon

2 Tbsp EVOO

2 Tbsp raw unfiltered honey

1 small knob ginger

3 Cups water

Blend until creamy. Optional: use pulp for smoothies. Top with ceylon cinnamon (helps to lower your blood sugar levels, boost you immune system, helps lower blood pressure and much more!

Now add the homemade cranberry juice

1:1 ratio of cranberries and water (i.e., 1 cup cranberries to 1 cup water), and that way, you can easily adjust how much you prepare.

Step 1: Cook the Cranberries

In a large saucepan (or Dutch oven), combine the cranberries and water and bring to a boil over high heat. Once boiling, reduce the heat to a simmer. Cook for a further 20 minutes, or until the cranberries are softened, and the majority have popped.

Step 2: Strain the Cranberry Juice

Then, pour the mixture through a fine mesh sieve, allowing all the liquid to strain. Then press with the back of a spoon (using a sieve/strainer) or squeeze with your hands (using a nut milk bag, but only when it’s cool enough to do so) to get as much excess liquid from the cranberries as possible.

Mix well, add your sweetener of choice (to taste) and then allow the juice to cool down.

Spinach salad with hot citrus dressing

Dressing:

Process first 3 ingredients in a blender until smooth. Add brown sugar and next 4 ingredients, process until smooth. Turn blender on high, add oil in slow, steady stream. Bring mixture to a boil in a medium size non-aluminum saucepan Cook over medium heat for 10 minutes. Yield: 2 1/2 Cups

1 (6 oz) can frozen OJ thawed

1 small onion diced

1/3 C red wine vinegar

1 C firmly packed light brown sugar

1 T grated orange rind

1 t dry mustard

1 t salt

1 t hot sauce (optional)

1 C avocado oil-original recipe calls for peanut oil

Salad:

2 lbs fresh spinach

4 oranges, peeled and sectioned

1 large purple onion, sliced

3 oz goat cheese, crumbled 

1 C sweetened, dried cranberries

1/2 C pecans chopped and toasted

No'oatmeal

 2 T shredded coconut

2 T chia seed

2 T hemp seeds

1 T pumpkin seeds

1 T ground flaxseeds

1 T pecans/walnuts chopped

1/2 t cinnamon

1 t vanilla

1/2 C blueberries

1 C nut milk

1 T nut butter

From: Dana Skoglund

Erica's GF Oatmeal Cookies

1 C butter, room temperature

1 1/2 C dark brown sugar, packed

2 tsp vanilla

2 large eggs

2 1/2 C ground old fashioned oats (use blender)

1 tsp baking soda

1 tsp salt

3 C old fashioned oats (left whole)

1 C chocolate chips

Preheat oven 350 degrees F 

Line 2 baking sheets with silicone mats or parchment paper.

Beat butter and brown sugar together until fluffy, about 2 minutes in a stand mixer.

Beat in vanilla and eggs. 

Stir in ground oats, baking soda and salt until blended.

Stir in whole oats.

Mix until well combined. 

Stir in chocolate chips.

Scoop large 2-inch scoops onto on the baking sheet.

Bake in heated oven for 10 to 12 minutes.

Turkey Muffins

Preheat oven 350
In large bowl combine:

1 package (16 oz.) extra lean ground turkey
1 small zucchini, grated
½ cup old-fashioned oatmeal
1 medium tomato, cubed
2 egg whites
1 tsp. Italian seasoning
Salt and pepper

Mix until all ingredients are distributed evenly. Divide evenly in 12-muffin tin.
Cook for 20-22 minutes or until cooked through.

Macros per muffin-
1g fat
3g carb
10g protein
59 calories
Recipe Credit: iHeart Macros

Peanut Butter Protein Spread “skinny spread”

1 - 8 oz Fat free plain cream cheese, softened
1 scoop protein
1 Tbsp + 1 tsp sugar free-fat free, Instant Vanilla pudding mix, dry
3 Tbsp almond milk

In a large mixing bowl cream together cream cheese, protein and dry pudding mix until smooth.
Add almond milk at low speed until mixed together then high speed for 1 minute. Scrap the sides and mix on high for another 1 minute. Refrigerate.

Makes about 16 Tablespoons
Macros- 1 TBSP = Calories 47
1.1 Fat
4.5 Carbs
4.3 Protein

Recipe Credit; iHeart Macros

Mug Cake

Spray a medium glass bowl with non-stick spray, set aside

1 scoop protein (Casein or Whey)

1 Tbsp coconut flour

1 tsp cocoa powder

1 tsp baking powder

2 egg whites

3 Tbsp water

In separate bowl-mixx together dry ingredients, then add in wet ingredients, whip until a smooth batter

Pour into greased glass bowl

Microwave for 1-1 ½ minutes

Open microwave door and let set for 2-3 minutes

Microwave another 1-1 ½ minutes or until center is no longer wet

Transfer cake on large plate and ENJOY!

Macros- 198 Calories

3.4g fat

8.1g carbs

33.5g protein

Recipe Credit: iHeart Macros

Protein Pancakes

Heat skillet on medium heat
1 scoop whey protein
2 Tbsp coconut flour
2 egg whites
1 tsp baking powder

Mix all together with a little water to create a pancake texture.
Spray skillet and pour 1/3 of the batter into pan.
Make 3 pancakes
Macros- 260 Calories
5g fat
11g carbs
39g protein
Recipe credit: iHeart Macros

Protein Brownies

Preheat oven 325. Grease pan.

Melt 24g mini semi sweet chocolate chips with
5g coconut oil, set aside and cool

Cream: 1 cube (220g) fat free cream cheese
55g plain Greek yogurt
120g pumpkin puree
1 whole egg
3 egg whites
2 Tbsp fat free creamer
8g honey

Add cooled chocolate mixture
Add dry:
3 Tbsp coconut flour
7 Tbsp cocoa powder
1 scoop protein powder
1 tsp baking soda

Mix until smooth. Pour into 8x8 or 9x9 greased pan
Top with 22g mini semi sweet chocolate chips
Bake 38-40 minutes or until toothpick comes clean
Let cool and refrigerate- Makes about 6 brownies

Macros- 105g per serving = 181 calories, 5.7g fat, 16.2g carbs, 16.2 protein

Recipe Credit: iHeart Macros

Chicken Tortilla Soup

1 lb. (16oz) chicken, cooked and shredded
28 oz. crushed tomatoes
10 oz. red enchilada sauce
1 medium onion, chopped
4 oz. green chilies
2 cloves garlic, minced
2 cups water
14 oz. chicken broth, reduced sodium
1 tsp. cumin
1 tsp. salt
¼ tsp. pepper
1 can corn
2 tbsp. cilantro, chopped

Cook chicken, shred, set aside. In large soup pan add: tomatoes, enchilada sauce, onion, green chilies, garlic, water, chicken broth, spices and corn. Bring to a boil on med-high heat. Reduce heat; add chicken and cilantro and simmer for 25-30 minutes or until onions are softened.

Enjoy with fat free cheese, dollop of fat free sour cream and tortilla chips!


Recipe credit: iHeart Macros

Protein Cookie Dough Balls

1 Scoop Vanilla Protein (or desired flavor)
1.5 Tbsp. Agave Nectar
2 Tbsp. Peanut Butter (organic)
1 Tbsp. Mini Chocolate Chips

Mix the first 3 ingredients until dough begins to form then add your chips. If dough seems to dry, ADD ½-1 tsp. water or almond milk, until desired texture. Roll into 5 balls or eat straight from the bowl : )

If storing these, place in a zip lock in the fridge.

Makes 5 balls
Macros for the whole batch: (500 calories)
33 grams protein
43 grams carbs
22 grams fat


Macros for 1 ball: (100 calories)
6.6 grams protein
8.6 grams carbs
4.4 grams fat


Recipe Credit: iHeart Macros

Erica's GF Pancackes

• 1/2 cup GF flour
• 1/2 cup quick cooking oats
• 1 tablespoon white sugar 
  
  
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda

• 1/2 teaspoon salt
• 3/4 cup whole milk
• 1 teaspoon vanilla extract
• 2 tablespoons coconut oil
• 1 egg
• Blend dry ingredients in blender. Add wet ingredients. Get griddle hot and spread coconut oil on the surface. Make best pancake ever!

Sweet Potato Oven Fries

2 large sweet potatoes peeled
1 1/2 Tbsp olive oil
4 cloves garlic, pressed
1/2 tsp sea salt
1 Tbsp dried oregano
1 Tbsp fresh rosemary
Freshly ground black pepper

1. Preheat oven to 450. Cut potatoes into finger-like wedges. Place them in a bowl and toss with the rest of the ingredients.

2. Line a cookie sheet with parchment paper. Place sweet potato wedges on the cookie sheet so the pieces remain separates from each other.

3. Bake for 30 minutes or until wedges develop a lovely golden color.

Easy Salad from Shelly Tingey

Dressing:
1 Lemon
1 tsp. salt
1/2 tsp. pepper
3/4 tsp. garlic
3/4 C. oil
Let sit then strain before serving

Salad:
Baby tomatoes
Toasted Slivered Almonds
Grated Parmesan
Bacon
Romaine Lettuce

From Shelly Tingey

Almond butter balls

Stir together and form into balls

Simple Quick Meat Sauce from The North End Italian Cookbook

My dear friend Amanda, made this for me during our visit to Connecticut. It was so incredibly delicious over zucchini noodles.  I herby declare it my favorite meal of the summer. (Well, the salmon she made the next night was a close rival:)

Yield:: 6 Cups

1/4 C extra virgin olive oil

1 pound ground meat (the recipe calls for 1/2 pound beef, 1/2 pound pork, but it can also be made with ground turkey)

1 small onion

2 garlic cloves chopped

pinch of dried red pepper flakes, basil and mint

1 28-ounce can crushed or whole plum tomatoes

Kalamata olives, pine nuts, fresh mozzarella - anything else you want to garnish it with

salt and freshly ground pepper to taste

In a large heavy skillet, heat the oil.  When it’s hot add the ground meat and start to brown it, stirring with a wooden spoon.  When partly browned, add the onion, garlic, and seasonings (I don’t use the red pepper flakes because my kids won’t eat it). Continue browning until the meat is a little crisp on the bottom of the pan.

 Add the can of tomatoes and mix until the sauce starts bubbling.  At this point lower the heat and add additional salt and pepper to taste, stirring well.  (you can add a teaspoon of sugar (or possibly honey? to take the edge of the acidity)

 Sprinkle in an additional pinch of basic, red pepper flakes, and mint. (I always use fresh basil chopped if I have it, and I like the addition of dried mint. Gives it a touch of sweetness.  I haven’t ever tried using fresh mint).  Let the sauce simmer, covered on low heat for about 20 minutes, and stir it often.

 Serve over a pound of cooked pasta, or use it as a topping for eggplant.  If the sauce is too thick, add a little of the water from the cooked pasta to thin.

ENJOY!

Paleo Banana Bread

Melissa directed me to this delicious recipe!
http://civilizedcavemancooking.com/grain-free-goodies/paleo-banana-bread/

Paleo Pumpkin Cookies

1/4 cup pureed pumpkin (I use more) 1/2 cup almond butter (I've also used sunflower butter from Trader Joes, amazing!) 1/2 cup applesauce 1 cup almond flour 3 scoops whey protein 1 TBS pumpkin pie spice or ground cinnamon.nutmeg,ginger 1/4 tsp baking soda 1/2 cup dark chocolate chips or carob chips 1/2 cup of walnuts, or pecans, or whatever you like

Combine wet ingredients then add dry ingredients. Mix. Bake at 350 for 10-25 minutes.

From Jen Hanks

Watermelon with a twist

Watermelon
Lime juice
Basil
Black Pepper

Roasted vegetables

Butternut squash

Sweet Potato

Carrots 

Beets

Olive oil

Fresh italian parsley

Fresh rosemary

Fresh basil

Salt 

Pepper

Keep beets separate from other veggies. Roast or pressure cook them. Then roast the remaining veggies with olive oil and rosemary. Then combine all veggies with a little more olive oil, basil, parsley, salt and pepper and roast a few more minutes.

Classic Pesto

Taken from "It Starts With Food", they found it in "Well Fed; Paleo Recipes for People who Love to Eat".

1/3 cup walnuts or pine nuts
3 medium cloves garlic, unpeeled
2 cups packed fresh basil leaves
1/2 cup fresh parsley leaves
1/3 cup extra-virgin olive oil
1/2 tsp salt
1/8 tsp black pepper

Toast the nuts in a heavy skillet over medium heat, stirring until just golden and fragrant, about 5 minutes. Set aside, then add garlic to the skillet and lightly toast over medium heat, about 7 minutes. Set aside to cool. Place all ingredients in a blender or food processor and puree to desired consistency. Allow the flavors to meld for 30 minutes before serving. Store covered in the refrigerator or freeze in ice cube trays for pesto on demand.


**Erica's note** we let the tilapia fish marinate in this for an hour before grilling it.

Pesto Tilapia Fish

Kale Salad with Avocado and Hazelnuts

Recipe taken directly from Mark Sisson's Primal Blueprint Quick and Easy Meals

Juice from half an orange (about 1/4 cup)
Juice from half a lemon (about 2 tablespoons)
1/4 cup hazelnut oil (olive oil works too)
1 bunch kale
2 avocados, peeled and cut into chunks
1/2 cup hazelnuts, roughly chopped
salt and pepper to taste

Whisk together juices and oil in a bowl

Remove the tough and chewy middle stem from each kale leaf by cutting it out with a knife, then thinly slice the kale leaves.

Toss kale with avocado and dressing and season to taste with salt and pepper. Sprinkle hazelnuts on top.


**Erica's note** I like to add craisins and orange zest nuts to this salad

Chicken with Almond Coconut Dipping Sauce

Directly from the book Primal Blueprint-Quick and Easy Meals by Mark Sisson:

1.5 pound chicken tenders (or chicken breast cut into strips)

Chicken Seasoning:

3 tablespoons tamari

2 teaspoons coriander

1 teaspoon cumin

1 tablespoon sesame oil

Dipping Sauce:

1/2 cup almond butter 

1/4 cup coconut milk

1/4 cup water

1 garlic clove tamari

2 teaspoons ginger, minced

1 teaspoon

3 teaspoons sesame oil

1.5 tablespoons fish sauce 

Turn oven broiler or grill to a high heat.

Season the chicken and broil or grill for 10 minutes, until chicken is cooked through.

Put all ingredients for dipping sauce into a food processor (can also be whisked together). Process or whisk until smooth.

Serve the dipping sauces with the chicken. Garnish with chopped scallions if desired.

***I used peanut butter instead of almond butter, but then it was not paleo. It was still very yummy. Also, I didn't use fish sauce, I just added a little more salt (that is the typical substitute). The sauce was then very salty. I'd go light with the salt espceially if your PB or Almond butter is salted.

Paleo Meatloaf

Recipe from Everyday Paleo:

Mix together by hand in a large bowl:

2 pounds ground beef

1 cup almond meal

1 red onion diced

2 eggs

1 6 oz  can tomatoe paste

1/2 cup fresh chopped basil diced

3 cloves fresh garlic minced

1/2 Tbs sea salt

1 tsp marjoran

2 tsp black pepper

Bake one hour at 350 and yummy, home-baked, happiness will ensue!

Nutty Blueberry Protein Balls

Recipe taken directly from Mark Sisson's Primal Blueprint Quick and Easy Meals

4 dates, pits removed
1 C Walnuts
1/2 C macadamia nuts
2 Tbs. coconut oil
1/2 C fresh blueberries
1/2 C unsweetened shredded coconut
Pulverize dates in a food processor until a paste forms, about 40 second (the paste will typically come together in a clump). Add walnuts and macadamia nuts and blend until very finely chopped, about 35 seconds. With the blade still running, drizzle coconut oil and stop as soon as the oil is blended in. Scrape the batter into a bowl and stir in the blueberries and 1/4 cup of the coconut. Form the batter into round balls, then roll in leftover shredded coconut. Refrigerate.

 ET's note**fresh blueberries can get runny, I've found that dried fruit helps it stay together better**

Spiced Nuts

Recipe taken directly from Mark Sisson's Primal Blueprint Quick and Easy Meals

1 C hazelnuts
1 C walnuts
1 Tbs. butter
1/4 tsp. salt
1/4 tsp. cinnamon
1/4 teaspoon nutmeg
zest of 1 orange

 Preheat Oven to 375 Place nuts in a single layer on a rimmed baking sheet. Roast for 10 minutes. When nuts are done, melt butter in a pan over medium heat. When it begins to brown, add salt, cinnamon, nutmeg and orange zest. Add nuts to the pan and mix well. Serve immediately or store in an airtight container up to a week.

Paleo Pizza

Paleo Pizza, from Everyday Paleo's website. I recently bought her recipe book and have LOVED every recipe in it. Here is the recipe for the pizza shown below.

Coconut Curry Soup-Erica's Version

I made this curry the other night and the next day I realized I could put it all in the blender and make it into soup! I liked it even better and I couldn't avoid the broccoli! The only veggies I used were peppers, onions & broccoli. I didn't add the cilantro or cashews. Those would probably be best added after blending, but they aren't needed.
I've heated it up and had it for breakfast the past 2 days. My new smoothie!

Coconut Curry Soup

Coconut Curry Soup

from melskitchencafe.com

*Serves 4-6

*Note: the slight dash of cayenne pepper doesn't make the soup spicy, instead, it just enhances the overall flavor. You can add more to taste, if you like things a bit spicier. Also, if you are worried about the fish sauce, don't be! It is widely available in most grocery stores in the Asian foods section. It is relatively inexpensive and lasts a long time in the refrigerator. It adds an element of flavor you can't get otherwise, but in a pinch, you could leave it out and sub in probably 1/2 teaspoon salt (more or less to taste). If you don't know what you would use the rest of the fish sauce in, here are a few of my other favorite dishes that call for it: Shrimp Stir Fry with Coconut Curry Sauce, Chiang Mai Noodles, Red Coconut Curry Noodles, Vietnamese Spring Rolls, Authentic Egg Rolls.)

2 tablespoons olive oil

1 1/2 pounds chicken breasts, (about 3), cut into 1-inch pieces

Salt and pepper for seasoning

1/2 cup chopped yellow onion (about 1/2 medium onion)

1 red bell pepper, finely chopped

2 cups low-sodium chicken broth

1 can (14-ounces) unsweetened light coconut milk

1 tablespoon fish sauce

1/8 teaspoon cayenne pepper or more to taste

1 tablespoon brown sugar (*I USED HONEY*)

½ tablespoon curry powder

1 tablespoon fresh lime juice (about 1 medium lime)

¼ cup fresh cilantro

3-4 cups hot, cooked rice for serving (*I made it without rice*)

In a large pot, heat the oil over medium heat until it is hot and shimmering. Pat the chicken pieces dry with a paper towel and season them lightly with salt and pepper. Add them to the hot oil. Let the chicken cook for 1-2 minutes, stirring occasionally. Add the onions and red pepper. Cook for 2-3 minutes, until the onions and peppers are slightly softened. The chicken and vegetables don’t have to be fully cooked as they will simmer and cook further in the next step.

Add the chicken broth, coconut milk, fish sauce, cayenne pepper, brown sugar and curry powder. Stir to combine. Bring the soup to a simmer and cook, gently, for 10-15 minutes. Stir in the lime juice and cilantro. Add salt and pepper to taste.

Serve a ladle or two of the soup over a scoop of rice and garnish with more cilantro, if desired.

*****Erica's notes: SO DELICIOUS! Make it with 2 onions. Slice chicken small. No Rice. Substitute Honey for Sugar.

Asian Salad

Dressing:

2/3 C Soy Sauce

2/3 C Red Wine Vinegar

1/3 C Canola Oil

1/3 C Sesame Oil

4 T Honey

1/2 t Salt

1/2 t Pepper

Marinate Sweet Onion, Bell Pepper, Chicken Breast in above dressing for 2 hours. Then sauté vegetables and chicken.

Chop fresh Spinach & Green Onions, add sautéed vegetables and chicken. Sprinkle with slightly toasted Sesame Seeds.

Pumpkin & Coconut Soup

1 tbsp coconut oil

1 medium white onion, diced

1/2 tsp ground cinnamon

1/2 tsp chile powder

1/2 tsp ground cumin

Pinch ground nutmeg

3 cups low-sodium chicken broth

3 cups pumpkin puree or organic pure pumpkin

1 tbsp fresh lime juice

1 cup light coconut milk

Sea salt and ground black pepper, to taste

3/4 cup nonfat plain Greek-style yogurt

6 tbsp raw pumpkin seeds

Heat oil in a large saucepan on medium-high. Add onion and cook, stirring frequently, until softened and translucent, about 5 minutes. Add cinnamon, chile powder, cumin and nutmeg and cook for about 1 minute, stirring frequently, until fragrant. Add broth and pumpkin and whisk until incorporated and smooth, adding up to 1 cup water if broth is too thick (soup should coat the back of a spoon). Bring to a boil, reduce heat to medium-low and simmer for 5 minutes, stirring frequently. Remove from heat and add lime juice. Stir in coconut milk and season with salt and pepper. Ladle into bowls and top with 2 tbsp yogurt and 1 tbsp pumpkin seeds.

For 1 1/3 cup with toppings: Kcal 189, Total Fat 11g, Carbs 17g, Fiber 5g, Sugars 5g, Protein 10g.

From Clean Eating Magazine March 2011, page 45