Recipes

Below are just a few samples from our recipe book. Feel free to enjoy just how good healthy cooking can be!!

  (For more delicious recipes, stop by our office and check out our recipe book.)

 

Eat Well!

White Bean Chicken Chili

  • 2 chicken breasts, cooked and chopped
  • 2 cans cannellini beans, drained (reserve one can and puree in processor or blender with a little water)
  • 1 can chick peas, drained
  • 1 large can chicken broth
  • 1 small can diced green chiles
  • cumin, salt, pepper, chili powder to taste

Sauté turkey, onions, and garlic in butter until no longer pink. Add chicken stock, celery, zucchini, squash, pepper and beans to turkey. Season with oregano, basil, thyme, salt, pepper, parsley and red pepper. Simmer until vegetables are tender 20-25 minutes. Serve with rice, sliced carrots, crackers or nut thins.

Dr Steph’s Famous Guacamole

  • 2 avacados
  • 2 cloves fresh garlic
  • Juice of 1 lime, freshly squeezed
  • 1 Tbs. fresh basil
  • Salt and pepper to taste

Mix all ingredients into a food processor and blend until smooth. 5 minutes preparation time. Makes 3 servings

Garlic-Chili Roasted Broccoli

  • 1 Large head of broccoli, cut into thin, long spears
  • ¼ cup extra virgin olive oil
  • 6 cloves garlic, finely chopped
  • 1 Tb. Chili powder
  • 1 Tb. grill seasoning blend or grill creations

Preheat oven to 425 degrees. Place olive oil, garlic, chili powder, and grill seasoning in the bottom of a large bowl and add the broccoli spears. Coat broccoli evenly and place on a large nonstick baking sheet. Roast broccoli until ends are crisp and brown and stalks are just tender, approximately 15 minutes. 25 minutes preparation time. Makes 4 servings.

Asparagus with Sesame Seeds

  • 2 ½ lbs. asparagus, trimmed
  • 2 Tbs. extra virgin olive oil or melted butter
  • 2 Tbs. shallots, minced
  • 2 Tbs. sesame seeds, lightly toasted
  • Juice of 1 lemon
  • Sea salt

Place oil and asparagus in a glass baking dish and toss so that the asparagus is completely coated with oil. Bake at 4oo degrees for about 8 minutes, shaking the dish every 2 minutes or so. Sprinkle on the shallots and sesame seeds and bake, with one or two shakes, for 1 minute more. Transfer to heated serving bowl and squeeze on lemon juice. Season to taste. 25 minutes preparation time. Makes 6 servings.

Ginger Skirt Steak or Chicken Wrap

  • 1- 8 oz. skirt steak or 2- 4 oz chicken breasts
  • 1 avocado, halved and sliced
  • ½ cup shredded carrot
  • 2 romaine lettuce leaves (or lettuce of your choosing)
  • 1 Tbs. fresh ginger, grated
  • 1 whole orange, zested and juiced
  • 1 tsp. fresh thyme, chopped
  • Olive oil
  • 1 (10 in.) Ezekiel or Gluten-free wraps

Marinate steak or chicken in ginger, orange and thyme for up to 2 hours, grill and cut into ¼ inch slices to serve. To assemble the wraps, lay the warmed tortilla out and fill with lettuce, shredded carrot, steak or chicken, and avocado. Roll tightly. Alternative: Instead of tortillas, substitute Napa cabbage leaves. Blanch the leaves in boiling water for 10 seconds and immediately place in ice-cold water. Once cooled, drain on paper towel. You may need two or more leaves overlapped to attain the equivalent size of tortilla. Assemble as directed above.

Rice Tortilla Chips

  • 1 pkg. Food for Life brown rice tortillas
  • Olive oil spray
  • Sea salt
  • Herb blend of your choice

Use a pizza cutter; slice each tortilla into 12 wedges. Place in a single layer on a cookie sheet you have sprayed with olive oil. Spray top of wedges as well and sprinkle with salt and herb blend. Toast in a 450 degree oven until browned and very crispy. You will have to do several batches. Put the toasted chips in a large container that can be tightly sealed, after they have cooled, to keep them crisp.