Sorry friends and family, somehow when I added my recipe on May 5th, I deleted the past 9 weeks of recipes. I will do my best in recreating this page from the pictures and notes. I'm sure the recipes won't be exact since I created most of them on the fly. I am very sad. If anyone took notes or copied this page I would really be grateful if you could send me what you have.
I am currently re-entering the recipes from the past 9 weeks please be patient with me.
Thanks Karene
EVERYONE THAT WANTS TO EAT RIGHT SHOULD HAVE ONE OF THESE MISTO SPRAYERS. It adds just the right amount of oil.
nothing fancy.
WEEK 1 DETOX WEEK:
VEGETABLE SOUP
6 QT pot
Mist oil on bottom of pan
sauté 1/2 diced onion, 3 celery stocks(I used the celery heart with leave for more flavor) till tender then add 3 minced garlic gloves. Cook for about 1 minute.
Add: 5 C of water and 1 can of diced tomatoes with chiles.
Add: 1T garlic powder, cumin, ground pepper, Mrs. dash, McCormick steak seasoning,Italian seasoning, cayenne pepper, and Sabor Latino adobo seasoning(I get it at the dollar store)Bring to boil then turn heat down to low and let simmer for about 20 minutes.
In a bow:
Slice 2 carrots, 1/2 zucchini, 1/2 summer squash, 2 scallions,
chop:1/2 red, green, yellow,& orange pepper, 1/2 onion, 1-2 Chopped (bite size chunks)purple(red) cabbage
Add vegetable to broth and cook for 1-2 mins and remove from heat and serve. I like the vegetables al-dente, you get for nutrients and flavor from them
**When reheating try not to microwave. It is always better to reheat on stove top.
**For the meat lovers in the family(and after detox week) you could add some canned or fresh white chicken breast.
KARENE'S SALADS
SALADS, SALADS AND MORE SALADS:*** most of my vegetable salads are made with organic Marketside herb mix from Walmart
*** I love to add nuts(walnuts, almonds, cashew, roasted peanuts,sunflowers) craisins, raisins and cheeses(feta, colby-jack, pepper-jack, sharp, parmesan) to my salads--be creative.
***I use variations of my own home made balsamic vinegar and olive oil salad dressing
Karene's Salad dresssing:
1/2 C balsamic vinegar
1/2 C olive oil
1T McCormic steak seasoning
1T Mrs Dash
1T McCormic Italian herb grinder seasoning
1 minced garlic clove
1/4t garlic and onion powder
1t ground black pepper
(I will add and subtract seasoning to change the flavor)
FRUIT SALAD:
1 chopped apple
1 chopped mango
1C green grapes
1C red grapes
2 cuties wedges separated
1/4 raisins
1 kiwi sliced(peeled or with skin, I leave the skin on)
1 whole lemon squeezed over fruit
***makes a great dessert as well
Fruit and vegetable salad I:
2 C Fresh garden herb mix
3/4 C diced red, yellow, & orange peppers
2 sliced celery stalks
2 sliced green onions
1/2 of cucumber sliced
1/2 zucchini sliced
1/4 C shredded red cabbage
10 cherry tomatoes
2 cuties separate wedges
2 C herb mix
1/2 C spinach
1/2 of cucumber sliced
1/2 zucchini sliced
1/4 C diced orange peppers
1/4 C raisins
1/4C green olives
10 cherry tomatoes
Salad III
1 head of chopped iceberg lettuce
1C herb mix
1/2 of cucumber sliced
3/4 C chopped red, yellow, orange peppers
sweet pea pods
1/4 C shredded red cabbage
1 head of chopped iceberg lettuce
1C herb mix
1/2 of cucumber sliced
3/4 C chopped red, yellow, orange peppers
sweet pea pods
1/4 C blanched sweet potatoes chopped
1/4 C craisins
2 sliced scallions
1 head of chopped romaine lettuce
1/4 C chopped cilantro
2 sliced celery stocks
1/2 C chopped summer squash
1/4 c chopped yellow pepper
3 sliced baby carrots
1 sliced green onion
1/4 C raisins
1/4 C chopped red cabbage
cherry tomatoes
1 head of chopped romaine lettuce
1/2 chopped summer squash
1/4 C chopped yellow pepper
2 sliced plum tomatoes
some green olives
Salad VII
1 bag of baby greens
1 bag of herb mix
1/2 red, yellow, and orange peppers chopped
2 celery stocks
Salad VIII
1/2 head of iceberg lettuce chopped
1/2 head of romaine lettuce shredded
1/2 C red cabbage shredded
1 sliced and chopped green pepper
2 sliced celery stocks
1 C herb mix
1 sliced carrot
1 whole tomato chopped in wedges
Salad IX
1 head of romaine lettuce chopped
2 C herb mix
3 sliced baby carrots
1/2 sliced 1/2 zucchini
1/4 C yellow chopped pepper
1/4 C walnuts
2 cuties separate wedges
1/4 C sliced black olives
Salad X
1 bag of baby greens
2 sliced green onions
3 sliced baby carrots
2 sliced celery stocks
1/2 C of chopped red and orange peppers
2 cuties separate wedges
1/4 C of pecans
1 head chopped romaine lettuce
3 sliced baby carrots
1/2 chopped zucchini
1 whole chopped red pepper
1 sliced green onion
1/4 C shredded red cabbage
1 head chopped romaine lettuce
2 C herb mix
1/4 C of chopped orange and green peppers
1/4 C craisins
1/4 cashews
cherry tomatoes
Salad XIII
1 head of romaine lettuce chopped
1/4 head of iceberg lettuce chopped
1 1/2 C Blanched broccoli crowns chopped
1 carrot chopped
1/4C yellow peppers
1 C herb mix
cherry tomatoes
1/4 C shredded red cabbage
1 bag of baby greens
1 C herb mix
1/2 sliced summer squash and zucchini
1/2 C chopped red and yellow peppers
1/2 C sliced black olives
just a little shredded red cabbage
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chicken breast grilled with blacken seasonings(look in the Cajan department)
romaine and iceberg lettuce, mixed baby greens.
sweet red onions, hard boiled eggs, plum tomatoes, cucumbers, parmesan cheese
**I ate it with balsamic vinaigrette and olive oil
Salad XVI
2 C herb mix
1-2 C chopped iceberg lettuce
1/2 cucumber cut in quarters
1 sliced scallion/gn onion
1/2 chopped red pepper
1 chopped plum tomato
1/2 zucchini cut into sticks
2 sliced hard boiled eggs
2 sliced of colby jack cheese cubed
1/4 C cashews(optional)
1T sprinkled Italian seasoning
2 C herb mix
1-2 C chopped iceberg lettuce
1 sliced scallion/gn onion
1/2 chopped red pepper
1 chopped plum tomato
1/2 zucchini cut into sticks
2 sliced hard boiled eggs
1/4 C cashews(optional)
1T sprinkled Italian seasoning
2 C chopped romaine lettuce
1-2 C chopped iceberg lettuce
1 diced sweet onion
1/2 chopped red and orange pepper
1 chopped plum tomato
1/2 zucchini cut into sticks
1/2 sliced summer squash
1/4 C cashews(optional)
1T sprinkled Italian seasoning
1 head of chopped romaine lettuce
1 Zucchini cut in wedges
2 plum tomatoes cut in wedges
1/2 C gn pepper duced
1/2C yellow pepper sliced
1/4C diced sweet onions
1/4C shredded red cabbage
1/4C sliced black olives
Bring to boil enough water for 1 box of rotini noodles(or 1 lb of your favorite or mix noodles) I use the vegetable mix kind for color and flavor. This makes a lot enough for 8-12 people.
In a large bowl add:
1/2 chopped yellow, red, orange,and green pepper
1-2 sliced celery stock
1-2 sliced green onion
1 small thin zucchini sliced and halved
1 small yellow summer squash sliced and quartered
1 small can of sliced black olives
1 carrot sliced and cut
1/8 C diced sweet onions
1 C cherry tomatoes
add 1/3+C salad dressing(depending on how much noodles and vegetables you make don't want it to be too dry)
**save rest of salad dressing to add later, pasta tends to absorb the dressing and could be dry. I like to have it available at the table so everyone can add as much as they want
add rinsed noodles and chill for at least 1 hr
sprinkle fresh parmesan cheese and serve
Salad dressing mix:
1C pressed extra virgin olive oil
1 1/3 C balsamic vinegar
2 T wishbone Italian dressing(optional)
2T chopped fresh basil
1 minced garlic clove
1t thyme fresh or ground
1 t sage fresh or ground
2t McCormick steak seasoning
2t Mrs. Dash
Fresh from the garden:
Romaine lettuce
summer squash
zucchinni
radishes
cherry tomatoes
cucumbers
cilantro
basil
Karene's Turkey Taco Salad
In a large skillet mix and brown:
1lb ground turkey1/4 C McCormic taco seasoning
1/4 diced onions
2 minced garlic cloves
Add 1 C of water and let simmer on low 20 min or till water is gone.
shred 2 C of cheese
2 C of shredded lettuce
1/4 C diced tomatoes
1/4 C sliced blackolives
put into 4 separate bowls
**make some salsa and guacamole (see recipes below)
On a plate spread some lettuce
add the meat, then the cheese, tomatoes, olives, salsa and or guacamole.
Add tortilla chips for family or if you are on week 6 limit your self to 1-2 servings(6-12 chips)
Turkey Taco Salad II
Same as above with chips.
Left over Taco meat with a side salad and some guacamole on the side.
Nachos/ tacos
1/4C 1/4 C McCormic taco seasoning till meat
is tender and falls apart.(about 3-4 hrs you can
do this in a crock pot)
in the mean time make salsa and guacamole
Shred 1 C of cheese, 2C of lettuce
1/4 c sliced black olives
Once meat is done Drain and separate the meat from
bone and fat. Put into another pan and add
1 C of water and 1/4 C McCormic taco seasoning and
simmer till water is gone.
Prepare tacos: Shell, meat, cheese, lettuce, salsa, olives, sourcream
Nachos: chips on a platter with cheese heat till cheese is melted. add condiments.
Chunky version of Salsa I
**hand chopped vs food processor
My favorite way to eat salsa.
This was prepared in a food processor it looks better and tastes better if you hand dice the ingredients. I will add that picture later.
In a bowl or food processor combine:
3-4 plum tomatoes
1 jalapeno
1/2 med size onion (1/2C)
2t sea salt
hand full of fresh cilantro(1/2 C chopped)
juice of 1 lime(may need more if your lime is hard and lacking juice)
Salsa II
Same as above, just add mango to it.
Mix in a bowl:
2 ripe avocados mashed
1 diced plum tomatoe
1/8 C diced onion
1/4 C chopped cilantro
2t sea salt
the juice of 1/2 a lemon or lime
Karene's Vegetable Stir fry I
In a bowl:
slice: 1 small onion, 1 red pepper, 1/2 orange pepper
cut up broccoli crowns into bite size pieces(1 c)
add fresh green beans
1/2 chopped red cabbage
1T Mrs Dash seasoning
1T Italian seasoning
1/2 t sea salt
1T ground black pepper
1t cayenne pepper
preheat frying pan with 1t of olive oil.
once it is warm add bow of vegetables and cook till tender.
this is good by its self or with some rice
Vegetable Stir fry with chicken II
Same as above but cut up some chicken breast and marinate in 2T of soy sauce, 2t of olive oil and fry in a separate pan till chicken is done.
1 sweet potato sliced like carrot sticks
4 fresh asparagus
sliced:1 yellow peppers,1 orange pepper, 1green pepper, 1 yellow squash, 1 small onion.
Blanch (bring water to boil add vegetables cook for 1 min and remove into ice water for quick cooling)the sweet potato and asparagus
Heat frying pan with 1 T olive oil or mist with misto add vegetables and 1T Mrs. Dash and 1/2 t salt and pepper fry till just tender and serve
Boneless skinless chicken breasts, marinade for 20-30 mins. Grill for 10-15 min on med heat and the flip and cook another 10-15 min or till there is no more pink.
I use many marinades and seasonings for chicken and pork chops
:
2T soy sauce with 2t olive oil, 2 minced garlic cloves
Grilled Chicken II
2 T soy sauce, 1" minced ginger
Grilled chicken III
1T olive and 2 T Weber smokey Mesquite seasoning or Sweet'N Savory salmon dry rub
Grilled Chicken IV
Baked Chicken and Rice:
in a 9X13 baking pan
add 1 Can of cream of chicken or celery or mushroom soup with 1 can of milk, 1T Sabor Latino Adobo seasoning, 1.5 C of rice. Mix well. On top of rice add 4-6 chicken leg quarters(whatever takes up the pan) or chicken thighs. Sprinkle chicken with Lawyers Seasoning salt. Bake for 40-50 minsAt 350 degrees, till rice is tender.
** I usually remove the skin off chicken, season and cover with tin foil for the first 30 min then remove tin foil and cook anther 10-15 mins. Some like the skin for extra flavor.
Serve with salad.
Cook and prepare as the chicken. I use many of the same marinade as above.
This pork chop was grilled with Sweet 'N Savory salmon dry rub.
This is easy and fast. You can use a variety of vegetables and scallops would be delicious as well.(I can't find real scallops where I live)
6-8 peeled raw shrimps per kabob
slice some onions, summer squash, zucchini
Put everything in a bowl with 1T olive oil, Italian seasoning,2 t Mrs. Dash. Coat well.
Alternate vegetables on a screwer.
Grill on med heat till shrimps turn pink.
other vegetables that are great for kabobs:
Peppers(all types), mushrooms,asparagus, cherry tomatoes
Prepare salad VII in advance
turn on grill and let heat to grilling temperature
Seasoned NY strip steak with
1/2 t garlic powder
1/2 t onion powder
1T McCormic steak seasoning
** my favorite seasoning to use is called Alpine steak seasoning from MT. I am currently out of it, but hope my family will send me some soon:-)
Place on grill for 1" thick steak about 5-7 mins. then flip steak and cook another 5-7 mins. depending how you like it I like it med- rare.
**You can add baked potato for family members. Potatoes are HI GI foods.
Make a rub: 1t of McCormic steak seasoning, garlic powder, onion powder, Mrs. dash, rosemary, type and sage
Coat the roast on all sides. Preheat oven 475 degrees to brown roast.
Cook for about 30 mins. Reduce temperature to 300 degrees and bake till desired temperature.(using a meat thermometer rare 140, med 160, 170)
Karene's Ginger
Chicken Stir-fry
In a bowl:
1lb of boneless skinless chicken breast cut up into bite size pieces1/4 C Brandy
1/4 C soy sauce
2 T cornstarch1-2 inches of diced fresh ginger
In a separate bowl:
2 celery stocks sliced
1 zucchini cut in strips
1/2 bell pepper chopped(I used an orange pepper)
1 jalapeno diced(no seeds)
In a large frying pan with a mist of oil heat and add 1C walnuts. cook for about 1 minute on med heat. Remove walnuts and add meat with sauce. Place a lid on it and cook on low for about 5 mins. Take lid off and turn the meat over(chicken will stick to pan that is the stuff that makes the sauce good) Cook for another minute and add 1 C of chicken stock (I used 1 bouillon cube with 1 C water) scrape bottom of pan and let simmer on low heat covered.
In a smaller frying pan mist with oil and heat pan on med heat. Add vegetables and cook for about 2-3 mins.
ADD: Vegetables, walnuts to chicken and sauce and server over rice.
Another family favorite!! (I eat only 1/4 C rice with meal)
Karene's Home made Turkey Chile
Brown:
1lb ground turkey,1 med diced onion, 5 garlic cloves, 1/4 C McCormick Chile seasoning
Add: 1 14 oz can of diced tomatoes with chiles, 1 14 oz can of tomato sauce, 1 sm can of tomato paste, 3 cans of your favorite beans
***(kidney, pinto, and navy are the ones I usually use. You can also pre soak you dry bean 24 hrs in advance. Dry beans take a lot longer to cook so I also boiled them for 30 min before adding them to the pot. this was made with dried beans not canned)
2C of diced peppers(I use a mixture of red, green, yellow and orange, If I want hot and spicy chile I will had a jalapeno)
1-2 T cumin and oregano
**If you like it a little sweet and some sweet frozen white corn.
**top it off with some chopped scallions and cheddar cheese
Grilled London Broil
Season 1" thick london broil with
1T McCormick steak seasoning
1T garlic powder
1T onion powder
or
2 T soy sauce
1 T Brown sugar
1" of grated ginger
Grill on a pre heated grill 3-7 on one side
and 3-10min on the other side depending
on how you like it rare, med, well.
Karene's Pot-Roast
(I cooked this in my 4QT health craft pot on top of the stove on low heat for 50 mins.)
3lb pot roast let stand for at least 1 hr
season roast with McCormick steak seasoning, garlic and onoin powder
Heat 4QT pot on med heat till water drop dances. Add roast cook till the meat separates on its own. Do this to each side. should be a carmel brown in color.
ADD: 1 med sliced onions, 2 sliced carrots, 4 sliced garlic cloves. Cook for about 1-2 mins. then add 4C of red wine, 1-2T fresh rosemary and thyme 2 bay leaves. Cook with out lid for 20 mins on low. Cover and cook for another 30 minutes(or till roast is at desired temp) Tun off and let roast rest for 15-20 mins. before slicing.
serve with rosemary potatoes and carrots and peppers
Rosemary Potatoes:(picture is above with roast)
In med size pot heat and add 1T olive oil or butter
cut into wedges 5 -8 small to med yellow or red potatoes(with or without skins)
slice 1 carrot and 1 onion
add Fresh rosemary (about 2-3 sprigs remove leaves from stem)
1 chopped red peppers(I used yellow to offset the carrots and add more color to meal)
Salt and fresh ground pepper
Add everything to pot and coat the vegetables well.
Cover and cook till potatoes are done
(with healthcraft pots the lid has a vapor lock be sure it is closed, the vegetables will create its own water, takes about 8mins)
**if you do not have healthcraft you may need to add a little water(1-2 T) to keep them from burning
**more recipes and information on Healthcraft cookware you can go to their web site(http://www.healthcraft1.com)
Steak and Peppers
Take leftover steak and slice into thin strips
1 yellow pepper(can use any kind) and slice it length wise
1 whole onion and slice it length wise
2T olive oil
1t steak seasoning or fajita seasoning
stir fry together
serve over rice or eat as a sandwich with cheese and ketchup
(I ate it plain)
Italian Turkey Sausages and Peppers
Slice lengthwise
1 yellow pepper
1 orange pepper
1 red pepper
1 green pepper
1 whole onion
2 garlic gloves chopped
cook 4-6 Sausages till almost done
serve plain or on a sandwich roll or on rice
add vegetables and cook for 3 mins
(I cooked this in my 4QT health craft pot on top of the stove on low heat for 50 mins.)
3lb pot roast let stand for at least 1 hr
season roast with McCormick steak seasoning, garlic and onoin powder
Heat 4QT pot on med heat till water drop dances. Add roast cook till the meat separates on its own. Do this to each side. should be a carmel brown in color.
ADD: 1 med sliced onions, 2 sliced carrots, 4 sliced garlic cloves. Cook for about 1-2 mins. then add 4C of red wine, 1-2T fresh rosemary and thyme 2 bay leaves. Cook with out lid for 20 mins on low. Cover and cook for another 30 minutes(or till roast is at desired temp) Tun off and let roast rest for 15-20 mins. before slicing.
serve with rosemary potatoes and carrots and peppers
Rosemary Potatoes:(picture is above with roast)
In med size pot heat and add 1T olive oil or butter
cut into wedges 5 -8 small to med yellow or red potatoes(with or without skins)
slice 1 carrot and 1 onion
add Fresh rosemary (about 2-3 sprigs remove leaves from stem)
1 chopped red peppers(I used yellow to offset the carrots and add more color to meal)
Salt and fresh ground pepper
Add everything to pot and coat the vegetables well.
Cover and cook till potatoes are done
(with healthcraft pots the lid has a vapor lock be sure it is closed, the vegetables will create its own water, takes about 8mins)
**if you do not have healthcraft you may need to add a little water(1-2 T) to keep them from burning
**more recipes and information on Healthcraft cookware you can go to their web site(http://www.healthcraft1.com)
Take leftover steak and slice into thin strips
1 yellow pepper(can use any kind) and slice it length wise
1 whole onion and slice it length wise
2T olive oil
1t steak seasoning or fajita seasoning
stir fry together
serve over rice or eat as a sandwich with cheese and ketchup
(I ate it plain)
Italian Turkey Sausages and Peppers
Slice lengthwise
1 yellow pepper
1 orange pepper
1 red pepper
1 green pepper
1 whole onion
2 garlic gloves chopped
cook 4-6 Sausages till almost done
serve plain or on a sandwich roll or on rice
add vegetables and cook for 3 mins
Broiled Perch
This was previously frozen. Not the best. I use Old Bay seasoning on this fish. You may want to try butter and lemon juice with some lemon pepper.** Add some boiled fresh beets and a salad to complete the meal.Grilled Tuna steak with Ginger
in a bow combine 4T soy sauce, 2 inches of grated fresh ginger, 2 garlic cloves minced 2T olive oil
Marinade 5 Tuna steaks with 3/4 of the ginger sauce for 10 min on each side
pre heat grill and grill tuna steaks for 4 min on each side(my tuna steaks were 1.5" thick) brushing left over seasoning on steaks. Tuna should be pink in the middle and grey on the outsides. this is great with the pasta salad.
Broiled Salmon
Season salmon with Weber Sweet 'N Savory Dry rub. Broil for 3-5 min depending on size and thickness. You want it to be flaky and tender not hard.
Broiled Thai Salmon:
This was a pre package seasoned salmon and it was excellent and very tasty. I will search for the brand the next time I go to the grocery store. It only took 3- 5 minute to cook.
Citrus Chicken Marinade:
1C orange juice
the juice of 1 lime or lemon
1/2 t salt
1/2 C chopped cilantro or parsley
1t sugar
**if you choose lime use cilantro, if you choose lemon use parsley
Marinade for 1-2 hrs
Grilled Citrus Chicken
3-4 boneless skinless chicken breast marinaded in Citrus Chicken Marinade
Pre heat grill
Grill chicken for 10-15 min on each side
**add some blanched asparagus and sweet potatoes with a side salad
Karene's Ground Turkey Soup
1lb ground turkey
1 small chopped onion
4 diced garlic cloves
2 t McCormick steak seasoning
2 t onion powder and garlic powder
2t tyme
2t sage
After meat is browned and onions are tender add
2T cornstarch mix well than
Add 1/4 C red wine
6 C of water
2 sliced celery stocks
1 C chopped broccoli crowns
1/2 chopped summer squash
1/2 chopped zucchini
1/2 chopped orange pepper
1 small white potato diced
1/4 C chopped
2 beef bouillon cubes
Bring to boil and reduce heat cook for 15 mins and serve
Karene's Chicken Vegetable soup:
(about 1 lbs)
Cut up into bite size pieces
1 small chopped onion
2 sliced celery stocks(I like the celery harts with leave for more flavor)
1 T Sabor Latino Adobo seasoning
brown in a large pot with a mist of oil till vegetables are tender
Add 6C water
1 C chopped yellow peppers
1 diced sweat potato
3-4 chopped asparagus
1 Can Italian diced tomatoes
2 sliced gn onions
1T Italian seasoning
2t onion powder
1 chicken bouillon cube
Bring to boil then reduce heat and cook for 10-15 mins, depending on how you like your vegetables
Karene's Chicken Tortilla Soup:
1 lb of cooked chicken
1 med onion chopped
1 diced jalapeno-no seeds
4C water
1 Can of diced tomatoes with chiles
1T cumin
1/4-1/2 C chopped cilantro
Bring to boil and reduce heat to low till tortillas are done
Shred 1 C of cheese and set aside
In a frying pan heat some oil(I use Smart Balance Omega oil)
8-12 round corn tortillas and cut them in strips and fry them in the oil. Once done place on paper towels to absorb excess oil.
in a bowl put soup add some cheese and tortilla and enjoy!
Take you left over chicken carcass from the roasted chicken and put it in a large pot with 4-5 C of water. Bring to boil reduce to low heat and simmer for about 2-3 hrs(till chicken breaks away from bone. Let cool. using a colander and another pot or bowl, strain juice and chicken. Remove all fat and bones.(I like to put the broth in the refrigerator so the fat hardens then I remove the fat)
Put Broth and chicken back into pot.
ADD:
2 C water
1C chopped carrots
1C chopped onions(I used sweet onions)
1C sliced celery with leaves(I usually use the heart of the celery)
1T Sabor Latino Adobe and Sazion seasoning
1T Italian seasoning, celery salt, Mrs. Dash, Cayenne pepper, Cumin, Garlic powder, onion powder, McCormick Montreal chicken seasoning
Bring to boil and reduce to low heat and simmer for 30 mins.
Add:
1C fresh or frozen corn
1C fresh or frozen cut green beans
2 diced plum tomatoes(or 1 Can of diced tomatoes)
1-2t Fresh rosemary, parsley and Thyme(can use dried)
Cook for another 5-10 mins.
**if it needs to be thickened you can add 1T cornstarch with 2T water and add to stew. I had a lot of chicken so I did not need to add any.
Karene's Fresh Crab Soup
In a large pot(6qt or more) spray bottom with your misto and saute onions till they are clear:
1/4 head of thinly slice cabbage
1 med thinly sliced onion
10 thinly sliced baby carrots
ADD:
3 diced garlic cloves(about 2 T)
1/2 diced green pepper
1T old bay seasoning
mix well and cook for about 2 mins.
ADD:
48 oz chicken broth(i used low sodium)
1 lg 28 oz can of dice tomatoes
1 lg 28 oz can of crushed tomatoes
2 T ground pepper melody
1 C fresh corn off the cob(you could use frozen)
2 med diced white potatoes
6-12 crab halves (take the crabs pull back off and clean thoroughly, break in 1/2 and put legs and all in pot
1 C fresh crab meat(mixed with 1 T oldbay seasoning(taken from shell and legs from about 6 crabs)you can add this at the end if you want.
3 bay leaves
2t sea salt
Bring to boil and reduce to low and cook about 10 minutes and serve.
** this soup is really good the next day so it is an excellent soup to make ahead of time. Everyone loved this soup including us non seafood lovers.
**I forgot to take a picture I will add a picture the next time I make it.
Karene's Jambalaya
ham, what ever you want. I am suggesting you use hot turkey sausage.
Sautee’ with 2t of olive 1/3 C chopped celery;
onion, green and red peppers, meat(do not add shrimp or scallops till the last
5 mins of cooking.) Cook till vegetables are tender
Add: 1 14 oz can of diced tomatoes; 1.5 C chicken broth, 1t
dried basil, garlic powder, Mrs. Dash,cayenne pepper or hot sauce; 1 bay leaf and1C of rice. Cook covered for 20 till rice is tender. Serve with a salad.
**This one has turkey sausage and shrimp.
In a Large pot or skillet brown:
1lb Ground Turkey(or lean hamburger)
1 med chopped onion
1T oregano
2t onion powder
2t garlic powder
once onions are tender and meat browned add:
3 minced garlic cloves for family for me-no noodles
1 14 oz Can of Italian diced tomatoes
1 14 oz Can Tomato sauce
1 sm can of tomato paste with 1 can of water
1/2 chopped red, green, yellow, and orange peppers
1T Chile powder
2T italian seasoning
2 bay leaves
**Optional: chopped yellow squash, zucchini, mushrooms( I like everything but mushrooms)
Bring everything to a boil then lower heat to low and simmer for 40-50 mins.
***I like to let sauce cool refrigerate than reheat. Give it more flavor. Makes a very good leftover.
Pour over some noodles and serve with parmesan cheese and salad. Garlic bread is good too but not if you are trying to loose weight. Choose noodles or bread but not both.
Karene's Spicy Sausage and Pasta Toss(left over mix)
hot Turkey sausage sliced
diced 1/2 C of red and yellow peppers
2t cayenne pepper
mixed with leftover noodles
Added some fresh Parmesan cheese.
1 lb boneless skinless chicken breast cut into bite size pieces
1/4C butter
1/2 chopped onions
Saute chicken and onions with butter till onions are tender
Add:
1/4 C butter
1 C 1/2 and 1/2
1 C grated sharp cheese
1 C grated fresh parmesan cheese
2t italian seasoning
pinch of salt
1t fresh ground pepper
1/2t cayenne pepper(optional)
cook till cheese is melted add to noodles.
**to change it up you can add some vegetables like peppers, summer squash, zucchini, peas, or beans
Salad XIV with dry roasted peanuts
Bring to boil water to cook 1lb of linguini noodles, cook noodle
mean time:
In a bowl:
1 long horn pepper chopped
1/2 red, yellow, orange peppers, sliced and halved
5 garlic cloves chopped
1/4 C cut summer squash
1/4 C sundried tomatoes with oil.
1/2 C cube ham
set aside
In a large skillet heat:
2T olive oil
add: 4 fresh leaves of basil, 2 springs of fresh oregano, 1 small onion sliced thin and thick sauté for 3 mins and add 1-2 T of olive oil and rest of ingredients.
Mix with noodles and sprinkle with Parmesan cheese
ROASTED CHICKEN
Preheat oven 350 degrees
take 6 garlic cloves slice them and stick them under the skin on the legs,thighs and breast.
Sprinkle garlic powder all over the chicken
Fresh or dry thyme all over the chicken
roast till 160 degrees(about 1 to 1.5 hrs depending on size)
serve with steamed vegetables or salad
POT-ROAST
Preheat oven 350 degrees
Take your pot roast season it with a rub
Rub:
1T onion salt
1T McCormick steak seasoning
1T garlic powder
2t salt
1T ground pepper
and sear all edges in a dutch oven with 2 T of oil.
Add 1 med sliced onion 1C water
roast till 150 degrees(about 1 hr depending on size)
serve with roasted or boiled potatoes and steamed vegetable
Chop:
1 orange pepper
1 red pepper
1 summer squash
1 small onion
2-3 minced garlic cloves
Put in a bowl with scallops and
2T olive oil
1 T italian seasoning
1 T Mrs. Dash
mix well
Heat frying pan and add all ingredients
Fry till scallops are browned and tender(not hard)
SHAKES AND JUICES:
TRANSITION SHAKE VARIATIONS: these are for 1 serving(16 oz) using a bullet or blender.
Chocolate Banana:
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1 ripe banana
1/4C water
1-2 scoops of chocolate delight Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Chocolate Strawberry:
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
8 fresh or frozen strawberries
1/4C water
1-2 scoops of chocolate delight Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Chocolate Cherry:
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
8-10 frozen or fresh pitted cherries
1/4C water
1-2 scoops of chocolate delight Transition shake mix(I usually use 1 scoop)
**This is my favorite!!
**may substitute juice instead of water I have used guava, pineapple, apple
Chocolate Blackberry:
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
8 fresh or frozen Blackberries
1/4C water
1-2 scoops of chocolate delight Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Chocolate Blueberry:
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/4 C fresh or frozen Blueberries
1/4C water
1-2 scoops of chocolate delight Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
****All of the above are excellent with the Creamy Vanilla transition shake mix
Mix Berry
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/4 C fresh or frozen mix berry
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Peach
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/4 C fresh or frozen peaches
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Mango
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/4 C fresh or frozen Mangos
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Kiwi
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/4 C fresh kiwi(I leave the skins on)
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Orange
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1 fresh orange or 2 cuties
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Pineapple
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/4 C fresh or frozen Pineapple
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Cranberry apple
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/8 C fresh or frozen cranberries
1 apple
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple, cranberry juice
Cranberry orange
1/2 C ice
3T low fat yogurt(I use Stonyfield or Dannon light & fit, vanilla yogurt)
1/8 C fresh or frozen cranberries
1 orange
1/4C water
1-2 scoops of Creamy Vanilla Transition shake mix(I usually use 1 scoop)
**may substitute juice instead of water I have used guava, pineapple, apple
Mocha Tonix shakes:
Same as above for choc shakes but add 1-2 scoops of Mocha tonix instead of transition shake mix.
OR
just add 1/2C ice 1/2 C water and 2 scoops of Mocha tonix
OR
1/2C ice 1/2 C coffee and 2 scoops of Mocha tonix
Breakfast foods: ham and cheese
salsa omelet w/puréed salsa sauce with sundried tomato paste
Omelets: Basic 2 egg-white 1 yoke
crack 2 eggs (separating one yoke) into a bowl and add 1T water(or milk) and whip with fork
heat small frying pan with a couple of mists of oil (using misto). do not get oil too hot pour egg mixture into pan. cook 1-2 min(till eggs get firm enough to flip) on low heat. Flip one side over 1/2 way, then flip again(3 fold) cook for another minute or till eggs are no longer runny.
seasonings to add to egg mixture: mix and match or use by themselves
cayenne pepper
salt and pepper
Mrs. Dash
Italian seasoning
Add topping:
cheese, salsa, or sun-dried tomato paste- be creative
Ham and cheese omelet:
Prepare eggs as above. Chop 1 slice of ham and shred you favorite cheese(i love pepper-jack). Add eggs to heated pan and sprinkle ham and cheese in the middle. After 1-2 min flip one side of eggs over ham and cheese then other side and then flip.(there are other ways I just have a hard time verbalizing it on this post)
Different variations of omelets: 1/4 C of ingredients to egg mixture per omelet
** when adding fresh vegetable it will add water so it will take a little longer to cook
Ham, cheese, onion
ham and onion
pepper combo- 1/4 C chopped peppers, (any kind red yellow,orange green)
pepper and onions(you can saute these before putting them in the egg mixture)
ham and peppers
ham and broccoli
broccoli and onion
tomato, ham, cheese
tomato, ham, onion
cheese (any kind or mix a couple)
Turkey bacon and cheese
Turkey bacon and onion
Turkey bacon with peppers
Jalapeno with tomatoes, cilantro and onions
jalapeno with tomatoes and cilantro
scrambled eggs w/salsa
I use the same egg mixture as I do for omelets per person= 2 eggs - 1 yoke with 1T water(or milk)
Pre heat pan with misted oil
and egg mixture cook for 1-2 minutes and scramble
**You can use the same variations for scrambled eggs as you do for omelets
**Tip if scrambling with cheese you would want to add the cheese at the very end or it will stick to your pan.
**You can saute you meat and vegetables separate or together. The vegetables will add water so it will take a little longer to cook.
OLD FASHION OATMEAL COMBOS:
For 1C serving:
PLAIN;
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
Add 2t b. sugar
1t cinnamon(optional)
**optional add 8 cracked walnuts
Blueberry:
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
1/8-1/4C fresh or frozen blueberries
Add 2t b. sugar
1t cinnamon
Blackberry:
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
1/8-1/4C fresh or frozen blackberries
Add 2t b. sugar
1t cinnamon(optional)
**optional add 8 cracked walnuts
Strawberry:
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
1/8-1/4C fresh or frozen strawberries
Add 2t b. sugar
1t cinnamon(optional)
**optional add 8 cracked walnuts
Cinnamon Raisin:
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
1/8 raisins(or craisins)
Add 2t b. sugar
1t cinnamon
**optional add 8 cracked walnuts
Peach:
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
1/8-1/4C fresh or frozen peaches
Add 2t b. sugar
1t cinnamon(optional)
**optional add 8 cracked walnuts
Banana and banana nut:
Bring to boil 1C water
add 1/2 C whole oats(I use quaker old fashion oats)
Cook for at least 5 min on low
1 sliced banana
Add 2t b. sugar
1t cinnamon(optional)
**optional add 8 cracked walnuts
DESSERTS:
SHORT CAKE:
Store bought angel-food cake
1 Pt of cut up strawberries
**only add a little sugar if your strawberries are tart
top with low fat whipped cream
**I use the real heavy cream because it isn't that much and I want to enjoy my desert
SHERBET
****If you would like to post a comment or recipe and you do not have a google account and don't want to open one, please e-mail me and I will post it for you. My e-mail allaboutunow2010@gmail.com
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4 comments:
Fruit and Vegetable Salad:
Mixed herbs(I bought Market side organic-awesome blend)
baby spinich
grape tomatoes
carrots, celery
yellow and gn peppers
cucumber, zuchinni,
1 whole cutie(separate wedges)Place on outer edge of plate
Sprinkle some blueberries and raisins
Top it off with 5 olives
Drizzles balsamic vinegar salad dressing (1T)
I have discovered that 1 T of dressing leaves the salad kinda of dry so the fruit and tomatoes add great juice to the salad.
I love grilled meat and it is the best way to lower your fat intake and enjoy great food.
This is not how the page looks when I edit it so I am sorry it is spaced all weird.
Please if you have tried any of these recipes I would love to hear what you think of them. If you have any recipes I would love to add them to my recipe page.
Thanks,
Karene
Just want everyone to know That when I post the recipes and daily journal, spacing looks great but for some reason when I publish them, the format changes and the spacing gets all weird. I am not randomly changing the typing either. I am about 1/2 way caught up with reposting the lost recipes.
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