This is a full meal if you serve it with 1-1/2 cups salad greens.
Tuna Salad with abstinent cracker Print Recipe
- CourseLunch or Dinner
| Servings |
| 1 meal |
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| Tuna Salad with abstinent cracker Print Recipe
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Ingredients
Tuna Salad
- 4 oz Tuna packed in water
- 1/4 cup Diced pickles
- 1/4 cup diced onion
- 1 tbsp Mayo
- 1 tbsp Mustard
- 1 tbsp Yogurt
Cracker - this is how I make my cracker because I don’t eat oats
- 1/3 cup Bob’s Red Mill Cream of Buckwheat
- 2/3 cup water
- 1 tbsp minced onion dry not fresh
- 1/2 tbsp garlic granules
Servings: meal
Instructions
Tuna Salad
Mix and serve tuna salad on 1-1/2 cups salad greens on the cracker or with 8 ounce diced cold potato for potato salad.
Cracker
Mix everything in a sprayed glass pie pan
Microwave on high for approximately 10-15 minutes
If the cracker is still soft, flip it and microwave for another minute until it is crisp.
Recipe Notes
Mix and serve on 1-1/2 cups salad greens, with 8 ounce diced cold potato or a cracker.
Notes: I do not use pickles with natural flavors. I use deli pickles. Our local market carries Ba-Tampte Garlic Dill pickles which are entirely clean.
Use Duke Mayonnaise which is sugar free, We have checked with Customer Service at Sauer Brothers and have been assured by the representative, who is on our food plan, that this product is safe for us.
Be sure to check the ingredients on mustard. We do not use mustards with natural flavors or wine (in Dijon mustard),
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This full-meal dish is very aromatic, and makes great leftovers.
Delicious Chicken Meal in a Crock-Pot Print Recipe
- CourseLunch or Dinner
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| Delicious Chicken Meal in a Crock-Pot Print Recipe
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Ingredients
- 2 Lb Chicken skin removed
- 8-10 Potatoes peeled and cut in halves
- 2 Onions peeled and cut in quarters
- 6 Carrots peeled and cut in big pieces
- 4 Parsnips peeled and cut in big pieces
- 1 teaspoon garlic powder
- 1/2 teaspoon barbeque spice I use Penzeys spices
- 1/2 teaspoon smoked paprika Spanish style
- 1/2 teaspoon Roasted garlic
- 1/2 teaspoon Northwoods seasoning
Servings:
Instructions
Place onions, carrots, and parsnips in crock-pot.
Place chicken on top of vegetables.
Place potatoes on top of chicken.
Mix all spices in a small bowl with 2 TBS water and pour the spice mix into the crock pot.
Cook on low for 6-8 hours.
Recipe Notes
When it’s ready, place the chicken in one container, the potatoes in another, and the vegetables in another separate container.
Weigh and measure according to the Food Plan.
Enjoy!
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I love baking a whole meal in a bag. It makes the chicken juicy and moist and it intensifies the taste of the vegetables and the spices. I weigh and measure when it’s ready.
Chicken Breast with Vegetables and Potatoes Print Recipe
- CourseLunch or Dinner
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| Chicken Breast with Vegetables and Potatoes Print Recipe
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Ingredients
- 4 Chicken breasts
- 2 Onions peeled and cut into large pieces
- 2 Peppers chopped
- 2 zucchini or yellow squash chopped
- 4 Carrots chopped
- 6 Potatoes peeled (or not), and cut in half
- 1 teaspoon paprika or smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon barbeque spice I use Penzeys
- 1 oven bag
Servings:
Instructions
Cut each chicken breast in half. Soak in salted water for 30 minutes. For the soaking, mix 1 ½ tablespoons of Kosher salt in 8 cups of water inside a ziplock bag or a bowl. Keep in the fridge for 30 - 45 minutes. Then, drain. You can skip this step if you want. The benefit of doing this is that the salt loosens up the proteins in the meat, which allows more water to be “trapped” in the meat when it’s cooked, making it more plump and juicy.
Mix all ingredients, including potatoes and vegetables, in an oven bag. Tie the bag, spray a pan with a clean oil spray and place the bag in the pan. Poke few holes in the bag with a fork.
Bake in a pre-heated oven at 375 degrees for an hour. After an hour, open the bag and place the mix in the pan. If there is a lot of liquid remaining, bake for another 15 minutes without the bag.
Recipe Notes
When ready to eat, weigh 4 oz. chicken (for women), 8 oz. potatoes and measure 2 cups of vegetables. Keep the rest in the fridge. Enjoy!
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This recipe is for a vey good marinade or sauce that I serve with brown rice or roasted potatoes. I have used the sauce on baked pork chops too — very good.
Marinade or Sauce by Kay Print Recipe
| Servings |
| 1 batch |
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| Marinade or Sauce by Kay Print Recipe
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Ingredients
- 1/4 cup lemon juice
- 1/4 cup Bragg Aminos
- 1/4 cup “clean” mustard
Servings:
Instructions
Mix all ingredients.
Recipe Notes
Spoon 2 tablespoons on 8 ounces sliced tofu. Bake at 350 degrees until browned, about 15 minutes. Serve with brown rice or roasted potatoes. I have used the sauce on baked pork chops too—very good.
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Here’s a recipe for bakedratatouille that I love making.
This recipe isfor my large batch of ratatouille.
Ratatouille Recipe by Kay Print Recipe
- CourseLunch or Dinner
| Servings |
| 1 batch cooked vegetables |
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| Ratatouille Recipe by Kay Print Recipe
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Ingredients
- 2 pounds bag frozen peppers and onions
- Summer squash
- Zucchini
- eggplant
- 1.5 jars Classico Roasted Garlic spaghetti sauce
Servings: cooked vegetables
Instructions
In a large sprayed baking pan (11 x 15) put a two pound bag frozen peppers and onions. I get mine in Walmart. They are called Fajita Blend.
Add chopped summer squash, zucchini and eggplant to fill the pan. I use my chopper.
Bake at 400 degrees until the vegetables are soft for about 20 minutes.
Check the eggplant to be sure it is cooked.
Add 1-½ jars of Classico Roasted Garlic spaghetti sauce.
Return to oven and complete heating the dish.
Recipe Notes
One cup equals one cooked vegetable.
I recommend having two cups with four ounces Italian flavored ground turkey and one cup of brown rice. Have two cups of salad at your other meal that day.
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An excellent, delicious way to start your day.
Tofu doesn’t have a great taste by itself, but mixing it with other ingredients gives it a yummy flavor. If you cook the quinoa in advance (I always have a big container of cooked quinoa in my fridge), it makes this an easy, complete breakfast meal.
Yummy Tofu Breakfast Print Recipe
- CourseBreakfast
| Servings |
| 1 women's portion |
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| Yummy Tofu Breakfast Print Recipe
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Ingredients
- 1 cup quinoa cooked
- 8 oz tofu
- 1 cup Yogurt
- 6 oz fruit
- cinnamon
Servings: women's portion
Instructions
Heat and spray a pan with cooking oil.
Mash the tofu with a fork, and mix the mashed tofu and the quinoa in the pan.
Heat it while mixing it for 5 minutes until it is brown and crispy.
Add cinnamon while you’re heating it.
In the meantime, weigh 6 oz. of fruit and mix it in a small bowl with 1 cup of yogurt.
Place the tofu mix on a plate and top it with the yogurt and fruit.
Recipe Notes
If you don’t like to mix cold and warm food together (I love it!), then place the yogurt and the fruit next to the tofu mix instead of on top. If you are short on time in the morning and want to shorten the preparation time, mix the tofu and quinoa in a bowl the night before and leave it in the fridge. Do the same with the fruit and yogurt so it is ready in the morning.
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Weighing and measuring is easier when we prepare protein/starch/vegetables separately, here’s an alternative where you bake it all together and then weigh and measure it.
Chicken with Potatoes and Vegetables Print Recipe
- CourseLunch or Dinner
| Servings |
| 1 meal |
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| Chicken with Potatoes and Vegetables Print Recipe
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Ingredients
- 2 Onions
- 2 Peppers
- 4 Zucchini
- 4 Carrots
you can add other vegetables such as broccoli, asparagus, Brussel sprouts or any other vegetables that you wish.
- Few Potatoes whole peeled
- Few Chicken breasts or boneless, skinless chicken thighs
Servings: meal
Instructions
Spray a big pan.
Peel and cut the vegetables into big pieces.
Place the vegetables, chicken and potatoes in a bowl.
Mix spices that you like such as: salt, pepper, paprika, garlic powder, and cinnamon. I love adding Penzey’s Northwoods Seasoning, smoked paprika and barbeque seasoning.
Add ½ cup of water to the spices and pour it over the chicken.
Cover with foil and bake at 375 degrees for an hour and a half. Mix from time to time.
Remove the foil and bake for another 15-30 minutes, until it looks brown and yummy.
Recipe Notes
Weighing and measuring:
Separate the ingredients into 3 containers: place the chicken in one container, the potatoes in a second container and the potatoes in a third one. Weigh and measure appropriately before each meal. Enjoy!
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Great tasting potato salad with mustard dressing and tuna fish.
Potato Salad Print Recipe
- CourseLunch or Dinner
| Servings |
| 1 meal |
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| Potato Salad Print Recipe
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Ingredients
- 4 oz Tuna flaked
- 8 oz Potato cooked, diced and cooled
- 1 tbsp Mustard
- 1 tbsp Mayonnaise
- 1 tbsp Yogurt
- 2 cups Vegetables raw for salad including diced onion and celery
Servings: meal
Instructions
Combined mustard, mayonnaise and yogurt for dressing
Toss the potato and tuna together with the mustard dressing
Add diced onion and celery to the mix.
Serve on salad of raw vegetables for a complete raw vegetable meal.
Recipe Notes
Remember to have two cups of cooked vegetable for your other meal that day.
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OK, here we go, I am now going to reveal my up-till-now secret, amazingly wonderful breakfast.
Kay’s Favorite Breakfast Print Recipe
- CourseBreakfast
| Servings |
| 1 breakfast |
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| Kay’s Favorite Breakfast Print Recipe
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Ingredients
- 4 ounces firm tofu uncooked
- 1/2 cup oat bran uncooked
- 1 egg beaten
- 6 ounces apple chopped but not minced
- 3/4 cup Greek yogurt
- 1/2 tbsp cinnamon
Servings: breakfast
Instructions
Mash tofu until pea-sized crumbles, add egg, oat bran, egg and cinnamon. Mix thoroughly.
Fold in Greek yogurt, fold in apples.
Bake in a sprayed pie plate at 350 degrees for 20 minutes until brown and firm to the touch.
Recipe Notes
This is not a good recipe for a loaf pan. It is too wet to bake in the middle. Use a pie plate or muffin pans.
Food Plan Equivalents for basic plan: 1 protein, 1 grain, 1 fruit, 1 dairy, ½ spice
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Posted on January 5, 2015 by Michal Spiegelman
Variety is important in our food plan and when you add colors to your “vegetable palate” you invite balance into your life. Take advantage of your local farmers market and load up on a rainbow of fresh flavor and health! Make a big dish of cooked vegetables, keep it in the fridge and measure 2 cups daily.
Ingredients:
2 onions
3 peppers in different colors
5 zucchini
1 eggplant
1 small cauliflower
20 Brussel sprouts
4 carrots
20 green beans
Preparation:
Peel, cut and mix all vegetables in a large pan. Add one can “clean” tomato sauce, salt and pepper. Cover with aluminum foil and bake on 375 degrees for one hour. Remove the foil and bake for 30 more minutes. Store in a big container in the fridge and enjoy delicious vegetables for the whole week!
