2022 Global Wellness Cookbook

2022 Wellness Cookbook

You’ve probably heard that you are what you eat, so choose

vibrant, healthy, and impressive meals that fuel your mental and physical performance.

Curious where to start? Read on for recipes that are simple and nutritious, without sacrificing flavor. Whether you’re vegan, new to cooking, feeding a family, or just looking for something new to try tonight, this cookbook will provide food for thought. Dig in and enjoy.

As you read these recipes, think about your own personal wellness goals. Are you an endurance athlete? Are you trying to eat less sugar? Do you wish you could cook these recipes with real-life chefs during virtual cooking classes?

Whoever you are, whatever you’re aiming for, there’s something for everyone. Join professional dietitians and coaches for weekly wellness tips, recipes, and a global support network from your peers around the world.

Page 4 Salmon Avocado Salad with Balsamic Dressing

Page 6 Chili Glazed Salmon with Orange Salsa

Page 8 Tomato Basmati Rice & Roasted Broccoli

Page 10 Arugula, Fennel, and Grapefruit Salad with Blackened Salmon & Honey Dijon Vinaigrette

Page 12 Orange Grapefruit Caprese with Grilled Salmon

Page 14 Lemongrass Lime Chicken Kebab

Page 16 Basil Walnut Pesto Chicken Pasta

Page 18 Cauliflower Mac & Cheese

Page 20 Creamy Farro Risotto

Page 22 Pumpkin Energy Bites

Page 24 Pumpkin Turkey Chili

Page 26 Ginger Salmon with Lemon Couscous and Ginger Dressed Radicchio Romain Salad

Page 28 Balsamic Grilled Chicken with Grapefruit and Avocado Salad with a Honey Lime Dressing

Page 30 Sorghum and Lentil Power Bowl with Seared Salmon

Page 34 Chicken Machaca with Black Beans and Jicama Radish Cucumber Salad

Page 36 Minted Lentil Salad with Feta

Page 40 Asian Salmon Cake with Quinoa Turmeric Spiced Brussels Sprouts

Page 42 Honey BBQ Glazed Salmon

Page 44 Tomato Basil Baked Cod

Page 46 Basil Walnut Pesto Chicken Pasta

Page 48 Chard and Spring Pea Risotto with Wild Salmon

Page 50 Arugula Fennel Grapefruit Salad with Blackened Salmon and Honey Dijon Vinaigrette

Page 52 Lemon Parsley Salmon with Balsamic Roasted Vegetables and Beet Greens and Kale Mix

Page 54 Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Page 56 Spicy Beef, Mushroom, and Edamame Stir Fry with Brown Rice

Page 58 Shrimp and Shishito Kebab with Squash Medley and Cilantro Lime Brown Rice

Page 60 Cherry Agrodolce Grilled Salmon with Couscous and Roasted Broccoli

Page 62 Peach & Brie Turkey Mushroom Blended Burger with a Summer Peach Slaw

Page 64 Thai Peach and Green Bean Salad with Pistachios

Page 66 Salmon, Quinoa & Tzatziki Bowl

Page 68 Greek Stuffed Chicken Breasts with Barley Beet Salad

Page 70 Strawberry Overnight Oat Parfait

Page 72 Fall Salad with Apple, Pear, Jicama, Dried Cranberries and Pumpkin Seeds

Page 74 Maple Glazed Salmon

Page 76 Honey Roasted Pumpkin

Page 78 Pumpkin Energy Bites

Page 80 Spiced Butternut Squash Fries

Page 82 Herb Chicken with Brown Rice and Balsamic Glazed Roasted Root Vegetables

Page 84 Mezze Spiced Winter Roasted Vegetables

Page 86 Chipotle Roast Beef and Rosemary Thyme Roasted Root Vegetables

1. Brush oil on salmon and sprinkle with salt and pepper. Grill on high heat until cooked through and temperature reaches 145F.

Calories: 370 Total Fat: 24g S. Fat 3g Carbs: 24g Fiber 5g Protein: 25g

Chili Glazed Salmon with Orange Salsa

Chili Glazed Salmon with Orange Salsa

12 oz Fresh Orange, Peeled and Sectioned ¾ cup Fresh Cilantro, Chopped 1 ½ oz Jalapeno Peppers, Minced 6 oz Red Onion, Slivered Thin 3 oz Red Wine Vinegar 1 ½ tsp Black Pepper ¾ tsp Kosher Salt 3 oz Pitted Black Olives, Chopped 6 Tbsp Canola Oil

¾ cup Sweet Thai Chili Sauce 2 Tbsp Fennel Seed 1 Tbsp Black Pepper 12 each Salmon Loin

Calories: 270 Total Fat: 13g S. Fat 2g Carbs: 15g Fiber 2g Protein: 23g

1. In a mixing bowl, combine the orange segments, cilantro, jalapeno peppers, onion, olives, oil, vinegar, salt, and 1 ½ tsp pepper. Reserve.

2. Arrange the salmon fillets on a sheet pan prepared with cooking spray. Spoon 1 Tbsp of sweet Thai chili sauce on top of each fillet and spread across the fillet with the back of a spoon to cover evenly. Sprinkle with the fennel seeds and 1 Tbsp black pepper. Place the fillets under a medium high broiler and cook until glaze is bubbly and fish reaches and internal temperature of 145 F (about 6 minutes). Remove from the broiler.

3. Place a piece of fish on a plate and top with ½ cup orange salsa. Makes 12 servings.

Tomato Basmati Rice & Roasted Broccoli

Calories: 130 Total Fat: 4g S. Fat 0g Carbs: 22g Fiber 3g Protein: 4g

Tomato Basmati Rice

½ cup Basmati Rice

1 ¼ cup Water

1 ¼ tsp Canola Oil

½ tsp Cumin Seeds ¼ cup Yellow Onion, Sliced Thin

¼ tsp Kosher Salt

¼ cup Green Bell Pepper, Diced 4 oz Cherry Tomatoes, Halved

Ingredients Process

Roasted Broccoli ¼ tsp Black Pepper 13 oz Fresh Broccoli Florets 2 tsp Canola Oil ¼ tsp Kosher Salt

1. To prepare rice: in a saucepan or rice cooker, combine rice and water. Steam rice for about 30 minutes, until tender. Allow rice to cool for about 15 minutes.

2. While rice is cooking, add 1 ¼ tsp canola oil in a sauté pan over medium high heat. Add cumin seeds, cook for a few minutes until the cumin seeds are golden brown. Add onions, fry until onions are golden brown. Add green peppers and cook for about 5 minutes. Add tomatoes and cook for another 2 to 3 minutes. Add salt. Mix well. The tomatoes and peppers should be brightly colored and crisp. Do not overcook.

3. Fluff rice with fork. Add rice to tomato mixture. Stir gently in a lifting and turning motion, taking care not to break the rice. Transfer to a serving bowl. Recipe makes 5, ½ cup servings.

4. To prepare broccoli: preheat oven to 425F. Place broccoli florets in a mixing bowl. Toss with oil, salt and pepper. Spread broccoli on a single layer on a baking sheet. Roast until fork tender, about 14 18 minutes and golden brown. Remove from oven and keep hot. Recipe makes 5, ½ cup servings.

Creamy Farro Risotto

Creamy Farro Risotto

Ingredients

Vegetable Stock:

• 1-1/2 Cups Water

• 1/3oz Minors Low Sodium Vegetable Base

Risotto

• ½ cup Farro Grain, Dry

• 1-1/2 cup Vegetable Stock

• ¾ tsp Fresh Minced Garlic

• 2 tbsp Fresh Diced Celery

• ¼ cup Fresh Diced Onions

• <1/8 tsp Canola Oil

• ¼ tsp Fresh Chopped Oregano

• 2 tbsp Shredded Part Skim Mozzarella Cheese

• 2 tbsp Shredded Parmesan Cheese

Process

Vegetable Stock

1. Place water in stock pot and bring to a boil. Add base and stir until base is dissolved. Simmer for 15 minutes until internal temperature reaches 165F.

2. Place stock in pan. Cover and label with expiration date (2 days from current date), refrigerate until internal temperature reaches 41F or less.

Risotto

1. Rinse farro under cold water. Place in dry pan and add farro, toast farro over medium high heat until lightly brown and smells nutty, about 3 minutes.

2. Heat medium saucepan and mist with oil.

3. Sauté vegetables, garlic & oregano in pan, then stir in toasted farro.

4. Stir in half the vegetable stock and stir for 5 minutes.

5. Next, stir in the remainder of the stock. Bring the risotto to a boil and simmer until tender, about 45 to 50 minutes.

6. Remove the risotto from the heat and stir in the cheeses. Keep warm until ready to serve.

Serving Size ½ cup

Calories: 110 Total Fat: 2 g

S. Fat 1 g Carbs: 19 g Fiber 2 g Protein: 6 g

Pumpkin Energy Bites

Calories: 120 Total Fat: 4 g

Pumpkin Energy Bites

• 1/4 cup Semi Sweet Chocolate Chips

• 1/2 cup Apricots, Slivered

• 2 1/4 oz Whole Pitted Dates

• 1/2 cup Golden Raisins

• 1 tbsp Whole Brown Flax Seeds

• 1/4 cup Sunflower Seeds, Unsalted, Roasted

• 1 cup Rice Krispies Cereal

• 1/4 cup Pumpkin, Canned

• 1/4 cup Honey

• 1/4 tsp Ground Nutmeg

• 1/2 cup Creamy Peanut Butter

• 1 cup Quick Oatmeal Cereal, Dry

•

Oatmeal

S. Fat: 1 g Carbs: 17 g Fiber: 2 g Protein: 3 g Ingredients Process

Pumpkin Turkey Chili

Pumpkin Turkey Chili

•

•

•

•

Calories: 370 Total Fat: 17 g S. Fat: 4 g Carbs: 25 g Fiber: 9 g Protein: 32 g

•

•

Ginger Salmon with Lemon Couscous and Ginger Dressed Radicchio Romain Salad

Ingredients

¼ cup Fresh Ginger Root, Minced

4 each Salmon Fillet, 4 oz

1 tbsp Fresh Garlic, Minced

2 tbsp Olive Oil

2 tsp Ground Black Pepper

¼ tsp Kosher Salt

1 cup Couscous, dry

1 qt Boiling Water

Process

Calories: 540 Total Fat: 24 g

S. Fat 13g Carbs: 48 g Fiber 5 g Protein: 31 g

1 tbsp Fresh, Ginger Root, Minced

½ cup Rice Wine Vinegar

8 oz Cucumbers, Diced

8 oz Cherry Tomatoes

¼ cup Chives, Chopped

4 oz Fresh Romain Lettuce

4 oz Radicchio Lettuce

½ cup Italian Parsley, Chopped

Vinaigrette Dressing

2 tsp Fresh Ginger Root, Minced

2 tsp Dry Mustard Powder

2 tbsp Extra Virgin Olive Oil

2 tsp Sesame Seeds, Pre Toasted

¼ cup Fresh Lime Juice

1. In a bowl, combine the ginger, garlic, oil and salmon. Cover and refrigerate to marinate.

2. Combine the ginger, couscous, salt and pepper in a bowl. Add hot water and cover the bowl with plastic wrap; let steam for 10 minutes. Remove plastic wrap, run a fork through it and season with rice wine vinegar, salt and pepper. Just before serving, add cucumber, chives, parsley and tomatoes.

3. To make the vinaigrette, whisk to combine the ginger, dry mustard, olive oil, sesame seeds and lime juice.

4. Remove the salmon from the marinade. Heat a sauté pan and sear the salmon skin side up. Flip to cook the other side until the salmon is light pink and the internal temperature reaches 145F.

4. Plate 1 salmon fillet with ¾ cup of couscous, 1 oz of radicchio and romaine salad with 1 tbsp of vinaigrette.

Balsamic Grilled Chicken with Grapefruit and Avocado Salad with a Honey Lime Dressing

Ingredients

4 ea Chicken breast, boneless, skinless (5 oz)

2 tbsp Balsamic Vinegar 2 tbsp Canola oil 2 tsp Fresh rosemary, chopped 1/8 tsp Salt

1/8 tsp Black pepper 2 tbsp Honey 2 tbsp Lime juice

Process

8 oz Romaine lettuce, chopped 2 oz Radicchio lettuce, chopped 1/3 cup Dried cranberries 12 oz Grapefuit, peeled, sliced 3 oz Avocado, sliced, tossed in grapefruit juice 4 ea Red onion, slicked in rings

Calories: 360 Total Fat: 13 g S. Fat 2 g Carbs: 34 g Fiber 4 g Protein: 31 g

1. To prepare chicken marinade, in a bowl mix, together balsamic vinegar, oil, and rosemary. Pour over chicken and marinade in refrigerator for 1 hour.

2. Grill chicken on both sides until internal temperature reached 165°F.

3. For dressing, whisk together honey, lime, salt, and pepper. Set aside

4. To assemble, in a bowl, mix romaine and radicchio and toss with dressing. Top with grapefruit, avocado, and onions. Slice each chicken breast into strips and fan on top of salad.

Portion: 2.5 oz lettuce, 3 oz grapefruit, ½ oz avocado, 1 ring onion, 1.5 T cranberries, 1 chicken breast, 1 T dressing

Sorghum and Lentil Power Bowl with Seared Salmon

Sorghum and Lentil Power Bowl with Seared Salmon

Ingredients

5 oz Petite crimson lentils

2 ea Garlic cloves, roasted

½ cup Dry, whole grain, sorghum

12 ea Fresh basil leaves

2 cup Cherry tomatoes

2 cup Rainbow Swiss chard

2 cup Red grapes, seedless

½ ea Fresh lemon

2 tbsp Canola oil

1/8 tsp Salt

2 tsp Turmeric

1 tbsp Cold water

1 tbsp Tahini paste

1/8 tsp Black pepper

10 oz Salmon fillet, skin remove

1/8 Salt

1/8 tsp Black pepper

2 tsp Canola oil

2 cup Baby arugula

Calories: 320 Total Fat: 16 g

S. Fat 2 g Carbs: 28 g Fiber 5 g Protein: 17 g

Process

1. Prior to cooking, wash all produce and rinse sorghum and lentils. Preheat oven to 350°F. Cook sorghum & lentils in summering water until tender. Sorghum will take approximately 50 minutes. Lentils will take 5 7 minutes. Cool and reserve. Place garlic in a small piece of foil and completely cover with foil. Place in oven for 30 40 minutes until soft and golden brown. Reserve.

2. To prepare Swiss chard, chop chard into bite size pieces and rough chop basil, keep separate. Slice cherry tomatoes and grapes in half. Store in refrigerator until ready to serve.

3. Make dressing. In a small mixing bowl, add the roasted garlic, turmeric, lemon juice, tahini, salt and pepper and mix well. Slowly drizzle in oil and whisk to combine. Add water if needed to thin out dressing. Refrigerate until ready to serve.

4. To prepare salmon, season both sides of salmon with salt and pepper. In a saute pan over medium heat, add oil and swirl to coat the pan. Add the salmon and sear well on both sides, for about 2-3 minutes each. Internal temperature should reach 145°F.

5. To plate, arrange lentils sorghum, arugula, and chard in a bowl, displaying each individually. Add salmon. Evenly sprinkle tomatoes, grapes, and basil on the top and drizzle with dressing.

Chicken Machaca with Black Beans and Jicama Radish Cucumber Salad

Ingredients

4 ea Boneless, skinless, chicken breast (4 oz)

1 oz Fresh cilantro, chopped

1/3 oz Fresh serrano chili pepper, seeded, minced 1 ea Lime ½ tsp Salt

1 tsp Ground cinnamon 1 tsp Ground cumin

Process

2 tsp Fresh garlic, minced 4 tsp Canola oil 1/8 oz Roma tomatoes, chopped 8 oz Yellow onion, sliced 2/3 oz Red bell pepper, sliced 2/3 oz Green bell pepper, sliced 1 tsp Fresh garlic, minced 2 tsp Canola oil

Calories: 370 Total Fat: 19 g S. Fat 2 g Carbs: 26 g Fiber 9 g Protein: 29 g

1. Preheat oven to 300°F. Combine cilantro, garlic oil, serrano peppers, lime juice, salt, cinnamon, & cumin in a bowl. Lay the chicken on a sheet pan and rub both sides with the mixture. Bake the chicken for 20 minutes or until internal temperature reaches 165°F.

2. While the chicken is cooking, in a sauce pan heat the oil over medium high heat and saute the onion garlic and peppers 3 to 5 minutes until soft. Then, add the tomatoes. Place the cooked chicken in a serving vessel and pour the onion pepper mixture over the top.

Portion: 1 chicken breast & 2 oz onion/pepper sauce

Spicy Black Beans

Ingredients

½ oz Fresh garlic, peeled, minced

2 tsp Canola oil

3 oz Yellow onion, diced

1 Tbsp Chili powder

2 tsp Ground coriander

2 tsp Ground cumin ¼ oz Apple cider vinegar

1 oz Chipotle pepper in adobo, minced 5 oz Canned whole tomatoes, chopped 6 oz Black beans, low sodium, drained, rinsed 1 oz Fresh cilantro, chopped

Process

1. To prepare beans, heat a pot on medium heat and heat the oil. Add the onion and cook for 5 7 minutes until onions begin to brown. Add the garlic and cook for one minute.

2. Add the spices and vinegar and cook for 2 minutes.

3. Add tomatoes, chipotle peppers, and beans and bring to simmer. Cook for 10 minutes more.

4. Finish with chopped cilantro.

Portion: ½ cup

3 ¾ oz Dry Yellow lentils 2 ¼ cup Water 1 tsp Olive oil 1 Tbsp Red wine vinegar 2 ½ tbsp Fresh mint, chopped ¼ tsp Fresh garlic, chopped 1/3 cup Red bell pepper, diced 2 ½ tbsp Green onion, chopped

1/3 oz Feta cheese, crumbled 1/8 tsp Salt 1/8 tsp Black pepper

Calories: 110 Total Fat: 2 g S. Fat 0.5 g Carbs: 17 g Fiber 7 g Protein: 8 g Ingredients Process

1. Cook lentils in water until just tender, about 25 minutes. Drain and cool slightly. Combine olive oil, red wine vinegar, crumbled feta, garlic, salt and pepper and drizzle over lentils. 2. Toss well to combine. Add mint, diced peppers, and green onions.

Portion: ½ cup

Asian Salmon Cake with Quinoa Turmeric Spiced Brussels Sprouts

Asian Salmon Cake with Quinoa Turmeric

Spiced Brussels Sprouts

Ingredients

4 ea Salmon fillet (4 oz)

1 tsp Canola oil

2/3 oz Jalapeno pepper, fresh, diced

1/3 oz Habanero pepper, fresh, seeded, minced

1/3 oz Fresh garlic, peeled, minced

2/3 oz Sweet Thai chili sauce

Process

1/8 tsp Salt

3 oz Panko breadcrumbs

2/3 oz Fresh cilantro, chopped

2/3 oz Soy sauce

1 ea Egg (4)

1. Chop salmon in a food processor. Hold in refrigerator until ready to use.

2. In a saute pan on medium heat, add oil until just smoking. Add jalapeno, habanero, & garlic and saute until translucent. Remove and set aside. Combine salmon with chili mixture, chili sauce, salt, eggs, bread crumbs, cilantro, soy sauce, and mix until incorporated. Do not overmix. For 5 oz patties, cover and refrigerate until ready to cook.

3. Place the salmon patty in a saute pan and cook on each side until internal temperature reaches 165°F.

Portion: 1 patty

Calories: Total Fat: g S. Fat g Carbs: g Fiber g Protein: g

Quinoa with Turmeric Spiced Brussels Sprouts

Ingredients

32 oz Vegetable stock

¾ cup Dry Quinoa

1 tsp Ground cumin

1 tsp Turmeric

1 tsp Ground coriander

1/8 tsp Salt

1/8 tsp Black pepper

12 oz Fresh Brussels sprouts

2 tbsp Canola oil

1 tbsp Fresh garlic, peeled, minced

½ tsp Smoked paprika

1 tbsp Ground coriander

1/8 tsp Salt

1/8 Black Pepper

Process

1. To prepare quinoa, to a sauce pot, add vegetable stock, quinoa, and spices and bring to a boil. Turn the heat down and let it simmer until the small rings from the quinoa start to float in the water. Turn the heat off, cover with a lid, and steam for 10 minutes. Stir and set aside.

2. Remove hard end of sprouts and thinly sliced. Ina skillet, add oil and garlic and cook on medium heat until the garlic is golden brown, about 20 seconds. Add smoked paprika, coriander, salt and pepper and cook for another 10 seconds. Add the Brussels sprouts and cook for about 1 minutes. Add the cooked quinoa and cook for another 30 seconds.

Portion: 1 cup

Calories: Total Fat: g S. Fat g Carbs: g Fiber g Protein: g

Honey BBQ Glazed Salmon

Honey BBQ Glazed Salmon

Calories: 290

Total Fat: 4.5 g

S. Fat 1 g Carbs: 39 g Fiber 0 g Protein: 22 g

Ingredients

4 ea Salmon fillets, 4 oz

½ cup Light brown sugar

¼ cup Apple cider vinegar

2 tbsp Honey

1 tsp Salt

1 tsp Black pepper

Process

1. Preheat grill to medium high heat

2. In a small bowl, mix together brown sugar, honey, salt, pepper, & vinegar to make a sauce.

3. Brush one side of the salmon with the sauce. Place the salmon on the grilled, sauced side down. After about 3 minutes, generously baste the top, and flip. Cook for about 3 more minutes, then brush on more sauce. The internal temperature should reach 145°F.

Portion: 4 oz salmon with glaze

Tomato Basil Baked Cod

Tomato Basil Baked Cod

Calories: 90 Total Fat: 1 g S. Fat 0 g Carbs: 2 g Fiber 0 g Protein: 17 g Ingredients Process

4 ea Cod fillets, frozen, 4 oz ¾ tsp Canola oil ¼ cup Red wine vinegar 1 clove Fresh garlic, peeled, minced 1. Thaw frozen fish fillets in refrigerator overnight. 2.Preheat oven to 350°F. Place fish fillets on lightly oiled baking dish. 3.Combine red wine vinegar, garlic, white pepper, and basil in a bowl. Pour mixture over fish. 4.Place ½ oz onion and 1 oz cherry tomatoes over eat fillet. Cover pan with aluminum foil and bake until fish reaches internal temperature of 145°F.

¼ tsp White pepper 1 tsp Fresh basil, minced 2 oz Yellow onion, sliced 4 oz Cherry tomatoes, quartered

Portion: 4 oz fish with ½ oz onion & 1 oz cherry tomatoes

Basil Walnut Pesto Chicken Pasta

Basil Walnut Pesto Chicken Pasta

Calories: 440 Total Fat: 23 g

S. Fat 4g Carbs: 37 g Fiber 7 g Protein: 25 g

Ingredients Process

1 qt Whole Grain Cook Spaghetti

8 oz Herb Grilled Chicken

1/3 cup Walnut Pesto

¼ cup Oregano Bunch, Chopped

2 cups Swiss Chard

1 cup Yellow Squash

2 cups Button Mushrooms, Quartered

1 tsp Crushed Red Pepper Flakes

1 tbsp Minced Garlic Cloves

2 cups Cherry Tomatoes, Halved

½ cup Water

¼ tsp Kosher Salt

¼ tsp Ground Black Pepper

1 tbsp Extra Virgin Olive Oil

Basil Pesto

¼ oz Fresh Italian Parsley

½ oz Chopped Basil ½ oz Grated Parmesan Cheese

1 each Chopped Garlic Clove

1/3 oz Chopped Walnuts

3 tbsp Extra Virgin Olive Oil

1. Prepare cooked pasta, pesto (according to recipe) and grilled chicken.

2. Heat a sauté pan on medium heat. Drizzle olive oil and add garlic sauté for 30 seconds until fragrant. Add mushrooms, squash, tomatoes, swiss chard, cooked grilled chicken - sauté until heated through.

3. Pour a small amount of water at a time to deglaze the pan. Add crushed red pepper, oregano, salt and pepper. Mix in cooked pasta, pesto stir to mix and heat through.

Basil Pesto Preheat oven to 350 F and toast walnuts allow to cool. Put half of olive oil and remaining ingredients into a blender. Blend to a paste consistency, stopping to scrape down the sides twice. Switch onto a low speed and slowly add remaining oil. Cover and store in the refrigerator - use within 5 days.

Portion size: 2 cups this recipe is plant froward meaning there is less than 2 oz of animal protein per serving.

Chard and Spring Pea Risotto with Wild Salmon

Chard and Spring Pea Risotto with Wild Salmon

Calories: 530 Total Fat: 14g S. Fat 1.5g Carbs: 60g Fiber 4g Protein: 29g

Ingredients

2 tsp Olive Oil

2.5 oz Fresh Leeks

1.5 tbsp Minced Garlic

1 1/3 cup Arborio Rice

2/3 cup Dry White Wine 3 cups Vegetable Broth ¼ tsp Kosher Salt

8 oz Swiss Chard

2/3 cup Frozen Green Peas

Lemon Parsley Salmon

4 each Salmon Fillets

½ tbsp Olive Oil ¼ tsp Salt and Pepper

2 tsp Fresh, Grated Orange Peel

Process

1. Heat oil in large pan and add the leeks. Sauté over medium heat for 4 minutes. Add garlic and rice and sauté another 2 minutes.

2.Pour in white wine and reduce by half. Stir the risotto often and add hit Asian vegetable broth 1 cup at a time, stirring continuously.

3.Cook risotto until al dente and season with salt.

4.In a separate pan, heat oil and sauté swiss chard and garlic. Squeeze out any excess liquid from the swiss chard and chop.

5.Add swiss chard garlic mixture and peas to hot risotto. Keep warm.

6.Coat salmon fillets with oil and season with salt and pepper. On pre heated grill or pan (medium high heat), cook for 5 8 min. on each side or desired doneness and set aside.

7.Stir and cook until heated through. Garnish with orange zest and top with cooked salmon.

Arugula Fennel Grapefruit Salad with Blackened Salmon and Honey Dijon Vinaigrette

Ingredients

1 ¾ oz Cajun Seasoning

1/3 cup Canola Oil

12 each Salmon Loins 24 cups Fresh Arugula 24 oz Fresh Grapefruit, Peeled and Sectioned

6 cups Fresh Fennel, Finely Sliced 3/4 cup Fresh Mixed Micro Greens

Honey Dijon Vinaigrette

1 cup Whole Grain Mustard ½ cup Honey

¼ cup Fresh Parsley, Chopped ¼ tsp Ground Black Pepper ¼ cup Water

Calories: 280 Total Fat: 12g S. Fat 1g Carbs: 24g Fiber 4g Protein: 22g

Process

1. Heat a non stick skillet with 1/3 cup canola oil on high. Dust top side of salmon with Cajun seasoning. Once oil is very hot, sear salmon top side down for 2 minutes. Flip and heat for 1 2 minutes or until temperature reaches 145 F. Chill salmon.

2. In a mixing bowl, combine the whole grain mustard, honey, chopped parsley, and black pepper. Whisk together until well combined. Add the water, whisk together. Set aside.

3.To assemble one salad, place 2 cups arugula with ½ cup fennel, 2 oz grapefruit sections, 1 oz dressing, and toss. Top with 3 oz flaked blackened salmon. Garnish with micro greens.

Recipe makes 12 servings

Lemon Parsley Salmon with Balsamic Roasted Vegetables and Beet Greens and Kale Mix

Ingredients

Lemon Parsley Salmon

4 Tbsp Lemon Juice

3 Tbsp Fresh Parsley, Chopped

¾ tsp Kosher Salt

1/8 tsp Ground Black Pepper

48 oz Salmon Loins

6 Tbsp Canola Oil

6 oz Zucchini, Sliced

6 oz Yellow Squash, Sliced 6 oz Red Onion, Sliced 6 oz Red Bell Pepper, Sliced

2 oz Garlic Cloves, Peeled 6 oz Eggplant, Sliced

6 oz Portobello Mushrooms, Sliced

¼ cup

Balsamic Vinegar

¼ tsp Crushed Red Pepper

½ Tbsp Ground Black Pepper

¼ cup Canola Oil

1 tsp Kosher Salt

3 ¾ oz Fresh Beet Greens

4 ½ oz Fresh Baby Kale

Calories: 270 Total Fat: 17g S. Fat 1g Carbs: 8g Fiber 3g Protein: 23g

Process

1. Mix together canola oil, lemon juice, parsley, salt, and black pepper. Marinate salmon for 15 30 minutes. Heat a non stick skillet on medium heat. Sear salmon on each side until cooked through, about 3 minutes. Cook salmon in batches. Do not over cook.

2. Pre-heat oven to 400 F. In a mixing bowl, combine zucchini, squash, red onion, bell peppers and garlic. Combine eggplant and mushrooms in a separate bowl.

3. In another bowl, whisk together balsamic vinegar, oil, salt, crushed red pepper and black pepper. Divide and pour over bowl bowls of vegetables. Mix well.

4. Place vegetables on 2 separate sheet pans and place in oven. Roast zucchini mixture for 12 minutes, until well browned but still firm. Roast eggplant and portobello mixture for 6 minutes, until browned but still firm. Combine together once cooked.

5. On each plate place 1 cup of mixed beet greens and baby kale, 3 oz of balsamic roasted vegetables and 4 oz salmon. Recipe makes 12 servings.

Strawberry, Pistachio, Spinach, Farro Salad with Chicken

Calories: 350 Total Fat: 14g S. Fat 2g Carbs: 23g Fiber 5g Protein: 35g

Ingredients Process

1 Tbsp Garlic Cloves, Minced 1 tsp Cumin 1 tsp Ground Coriander 1 Tbsp Canola Oil 4 each Chicken Breast 1 cup Cooked Farro 1 oz Pistachios

2 cups Strawberries, Stems Removed, Quartered 4 cups Spinach 1 Tbsp Lemon Juice 1 Tbsp Lemon Zest 1 Tbsp Olive Oil 1 tsp Ground Black Pepper

1. In a bowl, combine the chicken breasts, cumin, coriander, garlic, and canola oil. Coat chicken thoroughly. Cover and marinate for 1 hour in the fridge. Remove the chicken from the marinade and grill until the internal temperature reaches 165 F. Chill and slice.

2. Cook farro according to package directions. Let cool.

3. Clean and dry spinach thoroughly, remove the stems and then chiffonade the spinach leaves. In a large bowl, combine the spinach, farro, pistachios, strawberries, lemon zest, lemon juice, olive oil, and pepper. Mix well. Divide into 4 servings.

Spicy Beef, Mushroom, and Edamame Stir Fry with Brown Rice

Ingredients

3 cups Brown Rice, Cooked

3 cups Shelled Edamame

¼ tsp Kosher Salt

1/8 tsp Baking Soda

1/8 tsp Kosher Salt

1/3 oz Cornstarch

½ cup Water

Process

Calories: 520 Total Fat: 20g S. Fat 4g Carbs: 55g Fiber 8g Protein: 33g

2 ½ Tbsp Canola Oil

2/3 oz Low Sodium Soy Sauce

1 lb, 5 oz Beef Flank Steak

1 ½ tsp Canola Oil

1 ½ tsp Sesame Seeds

1 oz Garlic Cloves, Minced

½ oz Fresh Ginger, Minced

3 Tbsp Canola Oil

1 ½ tsp Crushed Red Pepper

6 oz Shiitake Mushrooms, Sliced

12 oz Green Bell Peppers, Sliced

12 oz Red Bell Peppers, Sliced

12 oz Yellow Onions, Sliced

2 Tbsp Scallions, Sliced

1/3 cup, 2 tsp Sweet Chili Sauce

1. Cook rice according to package directions. Reserve. Season edamame with ¼ tsp salt. Reserve.

2. Combine baking soda, 1/8 tsp salt, cornstarch, water, 2 ½ Tbsp canola oil, and soy sauce to make marinade. Cut flank steak into angled tiles, 3” long by 1” wide by 1/8” thick. Combine marinade and beef in a bowl. Allow beef to absorb marinade for 20 minutes.

3. Heat 1 ½ tsp canola oil over medium heat in a sauté pan or wok. Remove flank steak from marinade and add to pan. Stir constantly until meat is cooked, about 5 to 7 minutes or until internal temperature reaches 145 F. Reserve.

4. Toast sesame seeds until fragrant. In a skillet or wok, heat 3 Tbsp oil over high heat. Add ginger, garlic, and crushed red pepper. Sauté until golden brown. Add onions, mushrooms, green and red peppers and cook until tender. Add beef and edamame and toss until heated through.

5. For each plate, serve ½ cup brown rice and 2 cups stir fry. Drizzle with 1 Tbsp sweet chili sauce. Garnish with sesame seeds and scallions. Makes 6 servings.

Shrimp and Shishito Kebab with Squash Medley and Cilantro Lime Brown Rice

Ingredients

Squash Medley

1.5 lbs Yellow Squash, Sliced

1.5 lbs Zucchini, Sliced

¼ cup Canola Oil

2 Tbsp Fresh Basil, Chiffonade

2 Tbsp Fresh Oregano, Minced

2 Tbsp Fresh Parsley, Minced

½ tsp Kosher Salt

Lime Cilantro Rice

¼ cup Fresh Cilantro, Chopped

¼ tsp Kosher Salt

1 ¾ cup Water

1 Tbsp Lime Juice

1 cup Brown Rice

Shrimp Shishito Kabob

6 Tbsp Sweet Chili Sauce

1 Tbsp Lemon Juice

1 Tbsp Orange Juice

24 each 26/30 Shrimp, Tail On

3 oz Fresh Shishito Peppers

Cooking Spray

Calories: 360 Total Fat: 13g S. Fat 1g Carbs: 42g Fiber 4g Protein: 21g

12 each Boston Bibb Lettuce Leaves

Process

1. Heat a sauté pan on high with 1/4 cup canola oil. Sauté squash and zucchini for 3 4 minutes. Remove from heat and add in basil, oregano, parsley, and salt. Toss to coat.

2. In a stock pot or rice cooker, combine water, salt and rice and steam for 30-35 minutes or until rice is tender. Fluff rice and fold in lime juice and cilantro.

3. Combine sweet chili sauce, lemon, and orange juice and mix well.

4. Place 2 shrimp and 1 pepper on each 4” bamboo pick. Spray lightly with oil.

5. Grill kebab for a few minutes on each side to blister the pepper and cook the shrimp completely. Top bibb lettuce with kebab and drizzle each kebab with 1 teaspoon of sauce.

6. For each plate, serve 2 kebabs, 2 lettuce leaves, 2 tsp sauce, ½ cup rice, and 1 cup squash. Makes 6 servings. Source:

Cherry Agrodolce Grilled Salmon with Couscous and Roasted Broccoli

Ingredients | Serves 6

½ tsp Black Pepper

¼ tsp Kosher Salt

2 ½ tsp Canola Oil

1 lb Fresh Broccoli Florets

½ tsp Black Pepper

½ tsp Kosher Salt

6 each 3 oz Salmon Fillets

3 cups Fresh Cherries

½ cup Celery, Sliced Thin

1 ¼ lbs Yellow Onion, Sliced

1 cup Red Bell Pepper, Sliced Thin

1 each Bay Leaf

½ tsp Kosher Salt

¼ cup Sugar

Calories: 410 Total Fat: 10g S. Fat 1g Carbs: 54g Fiber 7g Protein: 24g

½ cup White Wine

½ cup Rice Wine Vinegar, Unseasoned

1 Tbsp Olive Oil

1 tsp Fresh Rosemary, Chopped

2 ½ cup Boiling Water

¾ cup Whole Wheat Couscous

3 Tbsp Fresh Parsley, Chopped

Process

1. Preheat the oven to 425F. Place broccoli florets in a mixing bowl. Toss with oil, ½ tsp pepper, and ¼ tsp salt. Spread vegetables in a single layer on a baking sheet. Roast until fork tender, about 14 18 minutes until golden brown.

2. Season the salmon with ½ tsp salt and pepper. Grill the salmon over medium high heat until salmon reaches 145F internal temperature.

3. Wash, cut, and pit the cherries, set aside. In a high sided pan on medium high heat, heat olive oil and sauté onion, bell pepper, and celery. Add the bay leaf and salt. Cook until onions become translucent and fork tender, about 5 minutes. Next add the white wine, sugar, and vinegar. Lower the heat to low and simmer for 20 25 minutes or until the liquid is reduced to a syrup like consistency. Remove from heat and add the rosemary and cherries.

4. Place couscous in a large metal bowl. Add boiling water to couscous, gently mix and combine. Cover and allow to sit for 5 10 minutes. Separate the couscous with a fork and add parsley.

5. To assemble each plate, spoon ½ cup of couscous on a plate, place 1 salmon fillet on top with ¾ cup cherry agrodolce. Spoon ½ cup roasted broccoli on the side.

Peach & Brie Turkey Mushroom Blended

Burger with a Summer Peach Slaw

Ingredients | Serves 4

¾ tsp Minced Garlic Cloves

10 oz Button Mushroom Caps, Sliced

2 tsp Canola Oil

½ each Onion, Chopped 2 tbsp Fresh Parsley, Minced 8 oz 85% Lean Ground Turkey

6 cups Spring Mix Lettuce

2 oz Brie Cheese

3 cups Sweet Roasted Peach Slaw

½ cup Peach Chutney

Process

Sweet Roasted Peach Slaw

8 oz Green Cabbage, Shredded

1/3 cup Onion, Sliced

1.4 cup Carrots, Sliced 1 oz Apple Cider Vinegar 2 tbsp Sugar 1.4 tsp Celery Seed ½ Cup Roasted Peaches 1/3 cup light Mayonnaise

Peach Chutney

½ oz Fresh, Diced Tomatoes ½ oz Fresh, Diced Onions ½ each Fresh Orange 2 each Fresh Peaches ¼ tsp Kosher Salt ¼ oz Golden Raisins ¼ oz Sugar, Cinnamon, Nutmeg and Cayenne Pepper ¼ oz Fresh Ginger, Minced ¼ tsp White Wine Vinegar

1. Heat oil in a sauté pan and cook sliced mushrooms until soft. Cool and squeeze out excess liquid. Place in a food processor and pulse to rough chop. Mix chilled mushrooms, ground turkey, parsley, garlic and onions. Pre portion into 4 oz portions.

2. Prepare slaw and chutney recipes, holding chutney warm and slaw cold.

3. Scoop a 4 oz portion of turkey mushroom burger mix onto medium hot flat top or grill.

4. Grill turkey burger on one side until internal temperature reaches 165F.

5. Build the burger: Plate 1 cup of spring mix with 2 tbsp peach chutney, 1/2 cup spring mix, 4 oz turkey burger and 1/2 oz brie. Serve with 3/4 cup slaw on the side.

Portion size: 1 burger with 3/4 cup slaw

Sweet Roasted Peach Slaw

1. Roasted peaches at 450F for 10 15 min, cool and set aside

2. Mix the remaining ingredients and combined peaches when cooled.

Peach Chutney

1. Dice tomatoes. Zest and juice whole orange, set aside. Cut peaches and onion into small dice.

2. Cook onions until translucent, add salt, raisins, sugar, orange zest and juice, spices, ginger and vinegar. Cook and reduce until syrupy.

3. Add peaches and cook until tender, remove form heat and cool. Once cooled, fold in tomatoes and hold cold.

Thai Peach and Green Bean Salad with Pistachios

Salmon Tacos with Spicy Coleslaw and Black Bean Avocado Salad

Ingredients

Salmon Tacos

¼ tsp Kosher Salt

1 tsp Canola Oil

1 Tbsp Lime Juice

2 tsp Chili Powder

½ tsp Cumin

3 each Salmon Loin, 4 oz

1 tsp Cilantro, Chopped

1 cup Green Cabbage, Shredded

1 Tbsp Lime Juice

1 tsp Honey

2 Tbsp Jalapeno, Minced

½ cup Red Onion, Sliced Thin

8 each Corn Tortillas, 6”

Process

Calories: 370 Total Fat: 15g S. Fat 2g Carbs: 40g Fiber 9g Protein: 23g

Black Bean Avocado Salad

5 oz Canned Black Beans, Rinsed and Drained

4 oz Mango, Peeled and Diced

3 oz Avocado, Peeled and Cubed

1 Tbsp Red Onion, Diced

1 Tbsp Cilantro, Chopped

¼ tsp Kosher Salt

1/8 tsp Black Pepper

1 Tbsp Lemon Juice

1 Tbsp Canola Oil

1. Prepare the salmon marinade by mixing the oil, lime juice, cumin, salt, and chili powder together. Add the salmon, cover and refrigerate for 5 to 30 minutes.

2. Prepare the coleslaw. In a bowl, combine the cabbage, cilantro, jalapeno, honey, lime, and onion together. Let the flavors develop for at least 10 minutes.

3. Pre-heat the grill to 365F. Warm the tortillas in an oven. Sear the salmon on the grill until the internal temperature is 145F.

4. Prepare the black bean avocado salad by mixing all ingredients in a bowl until combined.

5. To serve, fill each tortilla with 2 oz salmon and 1/8 cup coleslaw. Serve with ¾ cup black bean avocado salad on the side. Makes 4 servings. Source:

Chicken, Charred Avocado and Mango Salad Ingredients

1/3 cup Fresh Mango, Diced

1 Tbsp Red Onion, Minced

1 tsp Jalapeno, Minced ½ tsp Kosher Salt

1 Tbsp Roma Tomatoes, Diced 1 tsp Lime Juice 1 Avocado

6 oz Spring Mix Lettuce 1/8 tsp Kosher Salt 1 lb Chicken Breast 1 Tbsp Lime Juice 4 Servings

Calories: 380 Total Fat: 19g S. Fat 3g Carbs: 26g Fiber 5g Protein: 32g

Process

1. To char avocado, split, pit and remove the avocado fruit from the skin and grill each half for 3-4 minutes until you see grill marks, chill and dice. In a medium bowl fold together the avocado, mango, red onion, jalapeno, tomato, 1 tsp lime juice and ½ tsp salt and mix until combined. Reserve.

2. Grill chicken breast over medium heat until internal temperature reaches 165F. Slice and reserve.

3. Assemble each salad by placing 2 cups of spring mix in each bowl. Sprinkle with salt and lime juice. Top with 4 oz sliced chicken breast, ¼ cup charred avocado and mango salsa.

Salmon, Quinoa & Tzatziki Bowl

Salmon, Quinoa & Tzatziki Bowl

Ingredients Process

16 oz Salmon Fillets

2 tsp Canola Oil

1/4 tsp Kosher Salt

1 tsp Black Pepper

1 Tbsp Lemon Zest

2 cup Cherry Tomatoes, Halved

1 cup Carrots, Sliced Thin

2 cup Cucumber, Diced

2 cup Spring Mix Lettuce

Calories: 390 Total Fat: 13g S. Fat 2g Carbs: 33g Fiber 5g Protein: 36g

Red Quinoa

½ cup Red Quinoa

1 cup Water

Tzatziki

1 Tbsp Grated Cucumber

1/8 tsp Kosher Salt 3Tbsp Plain Yogurt 1/2 tsp Dill 2 each Garlic Clove, Minced

Lemon Vinaigrette

3 Tbsp Lemon Juice

¾ each Shallot, Chopped

1 each Garlic Clove, Minced

1/2 tsp Kosher Salt ¼ cup Olive Oil

3 Tbsp Lemon Zest

3 Tbsp Apple Cider Vinegar

1. Brush oil on salmon and sprinkle with 1/4 tsp salt, 1 tsp pepper, and 1 Tbsp lemon zest. Grill on high heat until cooked through and temperature reaches 145F.

2. Rinse quinoa under water until water runs clear. Bring water to a boil and stir in red quinoa. Simmer 12-15 minutes.

3. To make tzatziki sauce, sprinkle grated cucumber with 1/8 tsp salt and set aside for 30 minutes. Pat the cucumbers dry and place in a mixing bowl. Add the yogurt, garlic and dill and mix well. Reserve.

4. To make lemon vinaigrette, in a bowl add lemon juice, minced garlic, salt, olive oil, lemon zest, and apple cider vinegar. Whisk until combined. Reserve.

5. Combine the lettuce with the vinaigrette. To build each plate, place ½ cup of spring mix in the middle of the plate, top with a salmon fillet, ½ cup of quinoa, ½ cup diced cucumbers, ½ cup tomatoes, and ¼ cup carrots. Serve tzatziki on the side. Serve immediately.

Recipe makes 4 servings

Greek Stuffed Chicken Breasts with Barley Beet Salad

Greek Stuffed Chicken Breasts with Barley Beet Salad

Ingredients

Greek Stuffed Chicken

10 oz Frozen Spinach, Thawed

¼ cup Feta Cheese

1 tsp Lemon Zest

4 each Boneless, Skinless Chicken Breasts

½ tsp Kosher Salt

1 tsp Black Pepper

1 tsp Oregano

1 Tbsp Canola Oil

Process

Calories: 290 Total Fat: 12g S. Fat 3g Carbs: 18g Fiber 5g Protein: 29g

Barley Beet Salad

3 oz Fresh Beets, stems removed ¼ cup Barley 2/3 cup Water

1/3 cup Arugula

2 tsp Walnuts, Chopped 2/3 oz Feta Cheese

2 tsp Balsamic Vinegar

1 tsp Olive Oil ¼ tsp Fennel Seed

½ tsp Garlic Clove, Minced 5 ½ oz Vegetable Broth

Makes 4, ½ cup servings

1. Preheat oven to 350F. In a bowl, combine spinach, feta, and lemon zest. Stir to combine. Using a paring knife, cut a pocket in the side of the thickest part of the chicken breast. Slice ¾ of the way through the width and length of the breast. Make sure not to poke through the meat. Stuff the chicken breast with 3 oz spinach mixture. Use a toothpick to close the breast. Sprinkle the outside of the chicken with oregano, salt, and pepper.

2. In a large, ovenproof skillet, over medium high heat, add oil. Cook chicken for 3 to 5 minutes per side. Transfer to the oven and bake for 8 to 12 minutes, or until cooked through and internal temperature is 165 F.

3. Bring a small saucepan of water to a boil. Add beets, reduce heat to a simmer and boil for 35 minutes or until tender. Drain water and cool completely. Trim off roots and stems and rub off skins. Cut beets into ¼” wide wedges.

4. Bring vegetable broth to a boil in a large saucepan. Add the barley, cover and reduce heat to simmer. Simmer for 40 minutes. Remove from heat, cool.

5. Combine barley, arugula, walnuts, and feta in a large bowl. Combine vinegar, oil, fennel seed, and garlic in a bowl to make dressing. Pour the vinegar mixture over the barley mixture and toss with the beets.

Source: the Intel Ingredients team

Calories: 250 Total Fat: 4g S. Fat 1g Carbs: 38g Fiber 4g Protein: 16g

1. Place oats in bowl, pour milk and 1, 2/3 oz yogurt over the top. Fold ingredients together gently. Cover and refrigerate overnight. 2. In the morning, top bowl of oats with 3 oz yogurt and strawberries.

Calories: 90 Total Fat: 2 g S. Fat 0 g Carbs: 18 g Fiber 3 g Protein: 2 g

Maple Glazed Salmon

Maple Glazed Salmon

Calories: 180 Total Fat: 5 g

S. Fat 1 g Carbs: 11 g Fiber 0 g Protein: 22 g Ingredients

1/3 cup Fresh Ginger Root, Grated 1/3 cup Rice Vinegar 10 each Salmon Loins, 4 oz 1/3 cup Pure Maple Syrup

cup Shallots, Chopped

tsp Kosher Salt

tsp Black Pepper 2 Tbsp, 2 tsp Pure Maple Syrup

Process

1. Combine ginger, vinegar and 1/3 cup maple syrup in a mixing bowl and whisk to combine.

2. Place fish in a baking dish and pour marinade over them. Cover and marinate for at least 2 hours.

3. Remove fish from the marinade and place on lightly sprayed sheet pans. Combine shallots, salt, pepper and remaining syrup in a mixing bowl and whisk to combine. Brush each fillet generously with sauce until all is used. Bake salmon in a preheated oven at 450 F until internal temperature is 145F.

Makes 10 servings

Honey Roasted Pumpkin

Honey Roasted Pumpkin

Portion: 1 cup (5 oz)

Calories:

Fat:

Fat 1

18 g Fiber

g Protein: 2 g

Pumpkin Energy Bites

Pumpkin Energy Bites

Calories: 120 Total Fat: 4 g S. Fat: 1 g Carbs: 17 g Fiber: 2 g Protein: 3 g

• 1/4 cup Semi Sweet Chocolate Chips

• 1/2 cup Apricots, Slivered

• 2 1/4 oz Whole Pitted Dates

• 1/2 cup Golden Raisins

• 1 tbsp Whole Brown Flax Seeds

• 1/4 cup Sunflower Seeds, Unsalted, Roasted

• 1 cup Rice Krispies Cereal

• 1/4 cup Pumpkin, Canned

• 1/4 cup Honey

• 1/4 tsp Ground Nutmeg

• 1/2 cup Creamy Peanut Butter

• 1 cup Quick Oatmeal Cereal, Dry

•

Oatmeal

Spiced Butternut Squash Fries

Calories: 70 Total Fat: 3 g S. Fat: 1 g Carbs: 12 g Fiber: 2 g Protein: 1 g

Herb Chicken with Brown Rice and Balsamic Glazed Roasted Root Vegetables

Ingredients

Herb Chicken

1 lb 8 oz Chicken Breast, Boneless, Skinless

1 ½ tsp Garlic Herb Seasoning, Salt Free

¼ tsp Black Pepper

1 Tbsp Chicken Stock

1 Tbsp Canola Oil

2 each Garlic Cloves

¾ cup Dry White Wine

1 ½ tsp Fresh Thyme, Crushed

Process

Calories: 410 Total Fat: 9g S. Fat 2g Carbs: 49g Fiber 7g Protein: 29g

Roasted Root Vegetables

¾ cup Carrots, Diced ¾ cup Parsnips, Peeled, Diced ½ cup Fresh Fennel, Chopped ½ cup Beets

1/3 cup Red Onion

1/8 tsp Kosher Salt 2 tsp Olive Oil 2 tsp Balsamic Vinegar

1/8 tsp Black Pepper

2 tsp Fresh Parsley, Chopped

Steamed Brown Rice

1 cup Dry Brown Rice

2 cups Water

1. Preheat oven to 350F. Season chicken with seasoning blend and black pepper. Heat oil in a skillet over medium heat. Pan sear chicken on both sides. When chicken is browned, remove chicken from pan and place in a baking dish. With the same pan, reduce heat to low. Finely chop garlic. Add garlic to pan and cook until browned, stirring frequently. Add wine, salt, chicken stock, and thyme, scraping pan to loosen browned bits. Reduce volume by 1/3. Pour sauce over the chicken and roast uncovered in a 350 F oven until the chicken reaches an internal temperature of 165F. Remove chicken from the pan and top with sauce when serving.

2.While chicken is cooking, prepare rice. Rinse rice under cold running water. Place rice and water in a stockpot. Bring to a boil over medium high heat. Reduce heat to low and cook covered. Allow to cook for 20 minutes until rice is tender.

3. Increase oven temperature to 400F. Cut beets and onions into ¼ inch wedges. Place carrots, parsnips, fennel, beets, and red onions into a bowl and toss with olive oil and salt. Lay vegetables onto a sheet pan and roast for 25 30 minutes, stirring to ensure even cooking. Remove sheet pan from oven, drizzle with balsamic vinegar, toss to mix and return to oven for 10 minutes more until vegetables are tender. Remove from oven and toss with black pepper and chopped parsley.

Recipe makes 6 servings

Mezze Spiced Winter Roasted Vegetables

Ingredients

Mezze Spice Blend

2 tsp Ground Black Pepper

2 tsp Ground Coriander

2 tsp Ground Cumin

¼ tsp Ground Cloves

2 tsp Ground Cinnamon

¼ tsp Ground Allspice

½ tsp Ground Nutmeg

Process

Calories: 100 Total Fat: 4g S. Fat 1g Carbs: 16g Fiber 3g Protein: 2g

2 tsp Ground Paprika

½ tsp Ground Cardamom

Winter Vegetables

1 ¼ cup Fresh Beets

½ cup Fresh Fennel

1 ¼ cup Sweet Potatoes, Peeled and Diced

1 cup Fresh Parsnips

2 Tbsp Olive Oil

¾ tsp Kosher Salt

1. To prepare spice blend, combine all ingredients in a mixing bowl and mix well. Toast mixture in a saute pan on medium heat continuously tossing ingredients until fragrant, being careful not to burn.

2. Preheat oven to 400 F. Cut all vegetables into a medium dice, the parsnips and fennel should be cut slightly larger to ensure even cooking. Combine all vegetables with oil, salt, and 1 tsp mezze seasoning. Toss well.

3. Spread vegetable mixture out evenly on a sheet pan and roast in the oven for 13-15 minutes or until vegetables are fork tender. Serve hot.

Recipe makes 8, ½ cup servings

Chipotle Roast Beef and Rosemary Thyme Roasted Root Vegetables

Ingredients

Chipotle Roast Beef

3 lbs Beef Round

½ tsp Black Pepper

2 tsp Kosher Salt

4 Tbsp Fresh Parsley, Chopped

3 tsp Fresh Thyme, Minced

3 tsp Canned Chipotle Peppers, Minced

2 each Garlic Cloves, Minced

3 Tbsp Lime Juice

Process

Calories: 360 Total Fat: 17g S. Fat 4g Carbs: 12g Fiber 3g Protein: 36g

Rosemary

Thyme Root Vegetables

1 cup Carrots, Sliced

1 cup Parsnips

1 cup Turnip

1 cup Red Onions, Sliced

½ cup Celery, Sliced

1 Tbsp Fresh Rosemary, Chopped 1 Tbsp Fresh Thyme, Minced

3 Tbsp Lawry’s Salt Free Seasoning ¼ cup Canola Oil

1. To prepare roast beef, preheat oven to 350 F. Combine pepper, salt, parsley, thyme, chipotle peppers, garlic, and lime juice in the bowl of a food processor and pulse into a paste. Rub meat with paste. Place meat, fat side up, on a rack in roasting pan. Roast meat, uncovered in regular oven for 3 hours until internal temperature reaches 140F. Remove from oven and allow to rest for 10 minutes. Slice beef into 1/8” slices across the grain.

2. While beef is cooking, cut vegetables into half moons or slices. Place on a sheet tray. Drizzle with oil and sprinkle with seasoning and herbs. Roast in the 350F oven for 20 30 minutes or until veggies are tender and browned.

Makes 8 servings