I have a confession to make!  I love eating healthy and teaching others to eat healthy… but I hate cooking! So one of my requirements when I was looking for recipes was to find and modify the recipes so they are not only healthy, but SIMPLE to make!  With some creativity, you can make eating healthy at dinner time easier on yourself.  Some strategies that work are to “meal prep” and either make dinners ahead of time and freeze, or make part of the meal in advance and freeze.  This will cut down on the actual time you spend at the end of the day when you are tired, cranky and probably starving.  Please be aware, that just like the importance of snacking mid-morning to help get you to lunch, it is imperative that you have another healthy, small snack mid-afternoon!  Why?  You probably go more than 4-6 hours after lunch before you eat dinner and that will cause your blood sugars to drop, energy levels to dwindle and your cravings will increase because you are really hungry.  Having that mid-afternoon snack will help tremendously!

In addition to dinner recipes, I’ve included SIDE DISHES, SAUCES  and SALAD DRESSING in this section too.

~Donna

note: i am in the process of taking actual pictures of the dishes and uploading to my website!

Healthy Butternut Squash Soup

This recipe is modified from several to make it a tasty, but low glycemic soup.  I left out potato and carrots which was a common ingredient in many of the recipes.  Carrots have added sugar, potato is a  starchy veggy and they will spike blood sugars.  One of the reasons I love butternut squash soup is it is loaded with vitamins and has a glycemic index ranking of 51. Based on a serving size of 80 grams, or about 1/3 cup of boiled, mashed squash, butternut squash has a very low glycemic load of 3.   This is a great soup as an appetizer, or light meal paired with a salad. Sometimes I add ground turkey or chicken and make it a main course.

SERVINGS: 6

INGREDIENTS:

1 large butternut squash
6 oz chicken broth (ideally organic)
1 medium red onion (ideally organic)
curry powder
nutmeg
Unrefined sea salt
Pepper

DIRECTIONS:

  • Using a paring knife, remove outer skin of butternut squash.
  • Cut squash in half.
  • Place in large pot of water and heat until water boils.
  • Lower heat and cook until squash is tender, about 15 to 20 minutes.
  • As the squash becomes tender, carefully cut into smaller pieces while in pot.
  • Remove squash chunks with slotted spoon and place on cutting board or bowl.
  • Remove seeds and stringy pieces.
  • Place pieces of squash, onion and chicken broth in blender, food processor or bullet and blend until it is a puree consistency. (depending on size of your blender, you may need to gradually add the pieces of squash and broth)
  • Pour the puree back into the pot (empty out water and rinse before adding puree).
  • Heat on low heat. If the soup is too thick, you can add more chicken broth.
  • Stir in curry powder, nutmeg spices, salt and pepper to your liking.

~Enjoy!

Tomato Basil Salmon

Ideally, buy wild caught Salmon which is caught AND processed in the USA!  Read the packaging carefully to make sure.

SERVINGS: 2

INGREDIENTS:

2 wild caught salmon fillets
1 tablespoon dried basil
1 large tomato, thinly sliced
1 tablespoon grapeseed olive or avocado oil
2 tablespoons grated Parmesan cheese (or, better yet, nutritional yeast flakes found at any                                                                              health food store or order on Amazon)

DIRECTIONS:

  • Preheat oven to 375 degrees F (190 degrees C).
  • Spray a baking sheet with a nonstick cooking spray.
  • Place the salmon fillets onto the cooking sheet.
  • Sprinkle fillets with basil, top with tomato slices, drizzle with oil.
  • Sprinkle with the Parmesan cheese/nutritional yeast flakes.
  • Bake in the preheated oven until the salmon is opaque in the center, about 20 minutes.
  • Serve with salad of your choice.

~Enjoy!

Flounder with Dill Sauce

Ideally, buy wild caught which is caught AND processed in the USA!  Read the packaging carefully to make sure.

SERVINGS: 4

INGREDIENTS:

1/4 teaspoon black pepper
1/8 teaspoon unrefined sea salt, to taste
4 (6-ounce) flounder fillets
Cooking spray
1 tablespoon chopped fresh dill
1/2 cup sour cream
2 tablespoons capers, drained
4 lime wedges (or bottled lemon juice )

DIRECTIONS:

  • Preheat oven to 425°.
  • Sprinkle pepper and salt evenly over fillets.
  • Place fish on a baking sheet coated with cooking spray.
  • Bake at 425° for 10 minutes.
  • Sprinkle evenly with dill.
  • Bake an additional 2 minutes or until fish flakes easily when tested with a fork.
  • While fish bakes, combine sour cream and capers in a small bowl.
  • Place fish on a serving plate.
  • Squeeze 1-2 lime wedge(s) (or drizzle lemon juice from bottle) over each serving.
  • Serve with sour cream/caper mixture.
  • Serve over steamed vegetables or quinoa (see SIDES section)

~Enjoy!

Pork Tenderloin with Steamed Vegetables

You can buy the tenderloin already seasoned, or plain and add your own seasonings that you enjoy.  Make sure you cook the pork completely because it is not like a beef steak which can be a little pink in the middle.

SERVINGS: 4

INGREDIENTS:

1- 18.4 oz. pork tenderloin
Selected vegetables chopped and ready to steam (see SIDES for ideas)

DIRECTIONS:

  • Preheat oven to 425°F.
  • Bake for 30 minutes or until thermometer reaches 155°F.
  • Meanwhile, prepare steamed vegetables according to recipe selected.
  • When tenderloin is done, let rest 5 minutes prior to slicing.
  • Steam veggies using steamer basket in covered pot filled with water just touching bottom of basket.
  • Slice up and serve pork tenderloin with steamed vegetables.

~Enjoy!

Pork Chops with Mushrooms

Try to use a lean pork chop, such as a sirloin or top loin chop which is healthier for you because it does not contain a lot of fat.  Again, with any pork, make sure you cook the pork completely because it is not like a beef steak which can be a little pink in the middle.

SERVINGS: 4

INGREDIENTS:

4 pork chops
unrefined sea salt and pepper to taste
1 pinch garlic salt, or to taste
1 onion, chopped
1/2 pound fresh baby Portabello mushrooms, sliced
1 (10.75 ounce) can condensed cream of mushroom soup

DIRECTIONS:

  • Season pork chops with salt, pepper, and garlic salt to taste.
  • In a large skillet, brown the chops over medium-high heat.
  • Add the onion and mushrooms, and sauté for one minute.
  • Pour cream of mushroom soup over chops.
  • Cover skillet, and reduce temperature to medium-low.
  • Simmer 20 to 30 minutes, or until chops are cooked through.
  • Serve with a salad of your choice.

~Enjoy!

Crock Pot Pork Chops

Using a crock pot is a great time saver!  There are so many recipes available for all types of dinners.  What is so great with using a Crock Pot is you can throw together the ingredients the night before and cook overnight.. or start it in the morning to have a healthy delicious dinner ready for that evening.  This is a simple one using pork chops.

SERVINGS: 6

INGREDIENTS:

6 whole boneless pork chops
1 whole onion, chopped
3 tablespoons tomato sauce
10 3/4 ounces cream of chicken soup
2 teaspoons Worcestershire sauce

DIRECTIONS:

  • Mix soup, chopped onions, tomato sauce and Worcestershire sauce.
  • Pour 1/2 of the mixture in the bottom of the crock pot.
  • Place chops in the crock pot.
  • Cover with the remaining sauce mixture.
  • Cook on low 4-5 hours or until done.
  • Serve with quinoa or steamed veggies of your choice (see SIDES section).

~Enjoy!

Beef in a Crock Pot 

Here is another easy Crock Pot recipe!  Hopefully the ones I have included here will give you an idea of what to look for when you search online for other crock pot ideas.  The important thing is to look at the actual ingredients and make sure they are sugar free, flour free and free of artificial sweeteners.  In addition, don't include potato or corn, because they are starchy veggies and will raise blood sugars.

SERVINGS: 6

INGREDIENTS:

2 pound boneless beef chuck pot roast
15 ounce can chili beans with chili sauce
14.5 ounce can stewed tomatoes with no salt added
1 cup sweet peppers, drained
10 ounce can diced tomatoes and green chiles, undrained
2 teaspoons finely chopped canned chipotle pepper in adobo sauce
1/8 teaspoon unrefined sea salt
1 teaspoon minced garlic (or more to taste)                                                         

DIRECTIONS:

  • Trim fat from meat.
  • Cut meat to fit into a 3 1/2- or 4-quart slow cooker.
  • Place meat in the cooker.
  • In a medium bowl combine chili beans, sweet peppers, garlic, tomatoes and chiles, and chipotle pepper.
  • Pour mixture over meat.
  • Cover and cook on high-heat setting for 5 to 6 hours.
  • Transfer meat to a cutting board.
  • Slice meat; arrange in a shallow serving dish or serving bowl.
  • Using a slotted spoon, spoon bean mixture over meat.
  • Drizzle with enough of the cooking liquid to moisten.

 ~Enjoy~

Crock Pot Beef Chili

And....Here is another easy Crock Pot recipe!  Can you tell I like using a crock pot?  It really is the best invention ever!

SERVINGS: 6-8

INGREDIENTS:

1 lb. lean ground beef
2 onions, chopped
1 cup water
3 (14 ounce) cans diced tomatoes with green chilies, undrained
1 Tbsp. chili powder
2 (15 oz.) cans red kidney beans, rinsed and drained
1/8 teaspoon unrefined sea salt
1 teaspoon minced garlic

 DIRECTIONS:

  • Brown ground beef in large skillet and drain.
  • Add to 3-4 quart crock pot along with remaining ingredients.
  • Cover crock pot and cook on low for 7-9 hours until vegetables are tender.

~Enjoy!

Green Peppers Stuffed with Turkey

Turkey is a great animal protein to eat because it is lower in fat than other meats.  If you can, get organic or antibiotic free turkey.

SERVINGS: 6

INGREDIENTS:

1 ½ lbs ground turkey
2 cups  quinoa
3 cans 15 ounce tomato sauce (without added sugars  or corn syrup)
6 medium green bell peppers, tops cut off and seeds removed
1 tablespoon minced garlic
1/8 teaspoon unrefined sea salt to taste
Grated Parmesan (or for nondairy option, nutritional yeast flakes which give a cheesy flavor and is pack full of vitamins and minerals)

 DIRECTIONS:

  • Preheat oven to 400 degrees F.
  • Place peppers in large pot of water and boil until they float.
  • While peppers are boiling, cook quinoa (follow directions on package or see SIDES section).
  • While quinoa and peppers are cooking, put turkey, garlic and sea salt in separate pan and brown turkey.
  • After turkey is browned, remove from heat and add quinoa and tomato sauce.
  • Add more salt and garlic to your liking.
  • Fill peppers with mixture.
  • Bake at 400 degrees for 35 minutes, or until peppers begin to brown.
  • Remove from oven.
  • Sprinkle Parmesan or nutritional yeast flakes on top.
  • Serve with side salad of your choice(see SIDES section).

~Enjoy!

Chinese Egglpant

Sometimes it is nice to take a break from animal protein.  Here is an easy and tasty recipe using eggplant.  Try to get the organic eggplant to ensure it does not have pesticides on it. Also, if you don't have a wok, don't worry!  I don't either.  I just use a large frying pan!

 

 

SERVINGS: 4

INGREDIENTS:

2 tablespoons cooking oil, divided
3 small eggplants cut into long strips
2 cloves garlic, finely minced
1 red chile pepper, finely diced
1 tablespoon ginger, finely minced
1 stalk green onion, chopped
1 tablespoon soy sauce
1 tablespoon black vinegar
2-3 drops pure stevia liquid extract
1 cup quinoa

DIRECTIONS:

  • Bring 2 cups water with 1 cup quinoa to a boil in sauce pan.
  • Reduce heat and let simmer, covered, until quinoa is tender.
  • While quinoa is cooking, In a wok or saucepan over high heat, add 1 tablespoon of the cooking oil and swirl to coat wok.
  • When wok is hot, add eggplant in a single layer.
  • Cook 1 minute and flip over each piece so they cook evenly.
  • Cook another 2-3 minutes, flipping occasionally.
  • Push eggplant aside in wok and add 1 tablespoon cooking oil.
  • Add garlic, red chile peppers, ginger and green onion.
  • Stir until they become fragrant then combine with eggplant.
    Stir fry for one minute.
  • Add soy sauce, black vinegar and liquid stevia and stir to combine all.
  • Serve immediately alongside or over quinoa.

~Enjoy!

Stir Fry Chicken

Ideally use organic chicken.  Always use skinless chicken or remove the skin before cooking.  Skin contains a lot of cholesterol and it is common to have high cholesterol along with diabetes.  Even if your cholesterol is in the  normal ranges, it is still best to learn to eat chicken without skin... and stay away from fried chicken!

This recipe uses Quinoa as a substitute for rice.  Quinoa is a great  REPLACEMENT for rice because it is actually a seed and it won't spike blood sugars.  Quinoa is also packed with minerals and vitamins which your body needs all the time, but especially now when you are pregnant.  Rice on the other hand is starchy, will spike blood sugars and really does not have many vitamins.

SERVINGS: 4

INGREDIENTS:

1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces
1 tablespoon grape seed oil (perfect oil for high heat cooking)
2 red bell peppers, cut in slices
1  onion cut in slices

DIRECTIONS:

  • Combine paprika, salt, pepper and cayenne in a medium bowl.
  • Add chicken and toss to coat.
  • Cover and refrigerate for 15 minutes or overnight.
  • Heat oil in a large nonstick skillet over high heat.
  • Add sliced bell peppers and sliced onions and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes.
  • Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes.
  • Prepare quinoa (see SIDES section) as a substitute for rice.
  • Serve hot over quinoa.

 ~Enjoy!

Beef Tenderloin and Mushroom

This simple dinner recipe is delicious, flour free and everyone in the family will enjoy.  Making extra and freezing later can help make dinners easier for busy weeks!

SERVINGS: 4

INGREDIENTS:

4 (4-ounce) beef tenderloin steaks, trimmed (about 1/2 inch thick)
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1 (8-ounce) package pre-sliced baby Portobello mushrooms
1 cup dry red wine
2 tablespoons butter
1 teaspoon minced fresh rosemary

DIRECTIONS:

  • Heat a large nonstick skillet over medium-high heat.
  • Sprinkle steaks with unrefined sea salt and pepper.
  • Coat with cooking spray.
  • Add steaks to pan.
  • Cook 3 minutes on each side or until desired degree of doneness.
  • Transfer steaks to a serving platter; keep warm.
  • Add mushrooms to pan.
  • Coat mushrooms with cooking spray.
  • Sauté 3 minutes or until browned.
  • Stir in wine, scraping pan to loosen browned bits.
  • Cook until liquid almost evaporates.
  • Remove pan from heat.
  • Add butter and rosemary, stirring until butter melts.
  • Pour sauce over steaks.
  • Serve with a salad of your choice or grilled vegetables.

 ~Enjoy!

SIDE DISHES

Side dishes not only help fill you up, but it creates a nutritional balance in your meal.  All meals... and snacks... should have a balance of animal protein, low starch vegetables and some grains and healthy fats.  All of these are like pieces to a puzzle and are necessary for all the great vitamins and minerals to work together to nourish your body, give you energy, and keep blood sugars level.   Below are some simple side dishes to try with the main meal recipes on this page.  Experiment and enjoy!

Mixed Vegetable Medley

SERVINGS: 6

INGREDIENTS:


2 cups cauliflower florets
1 cup broccoli florets
1 medium red onion, sliced and separated into rings
1 cup sliced fresh baby Portabello mushrooms
1/2 tablespoons real butter
1 tablespoon lemon juice
1/4 teaspoon dried basil, crushed
1/4 teaspoon dried marjoram, crushed

DIRECTIONS:

  • Place the cauliflower, broccoli and onion in steamer basket.
  • Cover and steam over boiling water for 10 minutes.
  • Add mushroom and steam 5 minutes more or until vegetables are just tender.
  • Meanwhile, melt butter.
  • Add lemon juice, basil and marjoram.
  • To serve, place vegetables in serving bowl.
  • Pour lemon mixture over vegetables and toss to coat.

Basic Quinoa

SERVINGS: 4

INGREDIENTS:

1 cup quinoa
2 cups filtered water

DIRECTIONS:

  • Bring 2 cups water with 1 cup quinoa to a boil in sauce pan.
  • Reduce heat and let simmer, covered, until quinoa is tender.

 

Quinoa with Mushrooms

SERVINGS: 4

INGREDIENTS:

1 cup quinoa
1 tablespoon extra virgin oil
1 pound mini Portobello mushrooms, thinly sliced
5 cloves garlic, minced  ( or 1 ½  tablespoon minced from jar)
1/2 teaspoon dried thyme
Unrefined sea salt and freshly ground black pepper, to taste
2 tablespoons grated Parmesan

DIRECTIONS:

  • In a large saucepan of 2 cups water, cook quinoa according to package instructions.
  • Set aside.
  • Heat olive oil in a large skillet over medium heat.
  • Add mushrooms, garlic and thyme.
  • Cook, stirring occasionally, until tender, about 3-4 minutes.
  • Season with salt and pepper, to taste.
  • Stir in quinoa until well combined.
  • Sprinkle with Parmesan when serving.

 

 

Faux Mashed Potato

SERVINGS: 4

INGREDIENTS:

1 medium head cauliflower
1/2 teaspoon minced garlic
1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
1/8 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh or dry chives, for garnish
3 tablespoons unsalted butter

DIRECTIONS:

  • Clean and cut cauliflower into small pieces.
  • Set a large pot of water to boil with a steamer basket. over high heat.
  • Put cauliflower in steamer basket and steam for about 10 minutes, or until well done.
  • Drain well.
  • Immediately pat cooked cauliflower very dry between several layers of paper towels.
  • In a food processor, puree the hot cauliflower, garlic, chicken base, and pepper until almost smooth.
  • Garnish with chives, and serve hot with pats of butter.

 

Simple Sautéed Green Chard with Parmesan

SERVINGS: 3

INGREDIENTS:

2 tablespoons butter

2 tablespoons olive oil

1 tablespoon minced garlic

1 bunch Swiss chard, stems and center ribs cut out and chopped together, leaves coarsely chopped separately
1/2 cup dry balsamic vinegar

2 tablespoons freshly grated Parmesan cheese (or already prepared parmesan)

 

DIRECTIONS:

  • Melt butter and olive oil together in a large skillet over medium-high heat.
  • Stir in the garlic and onion, and cook for 30 seconds.
  • Add the chard stems and the balsamic vinegar.
  • Simmer until the stems begin to soften, about 5 minutes.
  • Stir in the chard leaves, and cook until wilted.
  • Stir in Parmesan cheese.
  • Season to taste with unrefined sea salt if needed.

 

Simple Sautéed Swiss Chard with Quinoa

SERVINGS: 3

INGREDIENTS:

2 bunches Swiss chard

1 tablespoon unsalted butter

Coarse salt and freshly ground pepper

1 cup quinoa
DIRECTIONS:

  • Bring 2 cups water with 1 cup quinoa to a boil in sauce pan.
  • Reduce heat and let simmer, covered, until quinoa is tender.
  • While quinoa is cooking, place a steamer over a pot of boiling water.
  • Cut Swiss chard crosswise into 3/4-inch pieces, keeping greens and stems separate.
  • Place stems in steamer, and steam for 5 minutes.
  • Add greens, and steam for 3 minutes more.
  • Drain well.
  • In a large sauté pan, heat butter over medium-low heat.
  • Add Swiss chard, and toss until well coated with the butter.ombine cooked quinoa with the chard.
    Season with salt and pepper.
  • Serve immediately.

 

 

Sautéed Kale

SERVINGS: 4

INGREDIENTS:

 

1 bunch kale (organic if possible)
2 tablespoons extra virgin olive oil
4 cloves garlic, minced (or 1 tablespoon from jar of minced garlic)

 

DIRECTIONS:

  • Tear the kale leaves into bite-size pieces from the thick stems.
  • Discard the stems.
  • Heat the olive oil in a large pot over medium heat.
  • Cook and stir the garlic in the hot oil until softened, about 2 minutes.
  • Add the kale.
  • Cook and stir until the kale is bright green and wilted, about 5 minutes.

 

Lemon Flavored Kale

SERVINGS: 4

INGREDIENTS:

10 cups chopped kale
1 ½ tablespoons lemon juice
1 tablespoon extra virgin olive oil, or as needed
1 tablespoon minced garlic
½  teaspoon soy sauce
unrefined organic sea salt to taste
ground black pepper to taste

 

DIRECTIONS:

  • Place a steamer insert into a saucepan.
  • Fill saucepan with filtered water to just below the bottom of the steamer.
  • Cover, and bring the water to a boil over high heat.
  • Add the kale and steam with cover on until just tender, 7 to 10 minutes.
  • Mix the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper together in a large bowl.
  • Toss steamed kale into dressing until well coated.

 

Sautéed Spinach

SERVINGS: 4

INGREDIENTS:

1 tablespoon extra-virgin olive oil

1 (10 ounce) bag spinach leaves  (organic if possible)

1 1/2 teaspoons minced garlic
1/4 cup grated Parmesan cheese

 

DIRECTIONS:

  • Heat the olive oil in a large skillet over medium heat.
  • Put the spinach in the skillet and cover.
  • Cook for 5 minutes.
  • Stir in the garlic and cover again for another 5 minutes.
  • Remove from heat.
  • Sprinkle with Parmesan cheese and serve.

 

Butter and Lemon Spinach

SERVINGS: 4

INGREDIENTS:

1 bag baby spinach (organic if possible)

1 tablespoon minced garlic

1 tablespoon extra virgin olive oil

organic, unrefined sea salt to taste
freshly ground black pepper to taste

1 knob of butter

1 lemon
DIRECTIONS:

  • Pour olive oil on large pan.
  • Heat pan on medium heat.
  • Add minced garlic.
  • Heat garlic until it starts to turn golden brown.
  • Add spinach to pan.
  • Season with pinch of salt and pepper.
  • Cook spinach for approximately one minute.
  • Remove spinach and drain excess liquid using colander.
  • Heat butter in pan on medium heat.
  • Put spinach back in pan when butter is almost melted.
  • Stir spinach in pan and squeeze lemon juice over spinach.
  • Add more salt and pepper if needed.
  • Serve immediately.

Bok Choy

SERVINGS: 4

INGREDIENTS:

1 1/2 pounds bok choy
1 1/2 tablespoons avocado oil
1-2 cloves garlic, finely minced (or 1 tablespoon minced from a jar)
1 teaspoon grated fresh ginger
3 tablespoons broth or water
Unrefined sea salt to taste
1/2 teaspoon sesame oil

DIRECTIONS:

  • Trim off stem.
  • Separate out the leaves, and clean under running water.
  • Finely mince garlic (if using cloves).
  • Grate fresh ginger.
  • Place wok or frying pan on your stove and pour in the avocado oil.
  • Add the garlic and ginger.
  • Turn the heat to medium-high.
  • Let the ginger and garlic gently sizzle in the oil.
  • When the garlic turns light golden brown, add the bok choy leaves.
  • Toss very well to coat each leaf with the garlic/ginger oil for 15 seconds.
  • Pour in broth or water.
  • Immediately cover and let cook for 1 minute.
  • Season with salt and drizzle a bit of sesame oil on top.

SALAD DRESSINGS

Salad dressings are what helps make a salad so delicious!  Often times, the store bought dressings, especially the creamy ones have added sugar, high fructose corn syrup, and other preservatives.  All of these are bad for your health!  The best solution is to make your own dressings.  This may seem like too much work, but you can make enough to refrigerate and have for several meals for the week.

Below are some easy to make dressings for your salads  that won’t spike blood sugars and definitely won’t disappoint!

Vinaigrette Dressing

INGREDIENTS:

1 tsp rosemary and garlic seasoning
1/4 cup balsamic vinegar
0.12 cup extra virgin olive oil
1 tsp garlic
DIRECTIONS:

  • Put all of the ingredients in a blender for 30 seconds.
  • Store the remaining dressing in an airtight container.

 

Easy Avocado Dressing

INGREDIENTS:

1/4 tsp garlic powder
1 dash sea salt
1 1/4 cups extra vrgin olive oil
2 avocados
2 tbsps lemon juice
3/4 cup water

DIRECTIONS:

  • Peel avocados.
  • Put avocado and other ingredients in blender and blend until smooth.
  • Add more water to thin out if needed.
  • Store in refrigerator for up to a week.


Sugar Free Cesar Salad Dressing

 

INGREDIENTS:

1 tbsp grated parmesan cheese
1/2 tsp or 1 packet dijon mustard
1/4 cup extra virgin olive oil
1 tbsp fresh lemon juice
1 clove garlic, minced (or 1 tablespooon minced garlic from jar)
Unrefined organic sea salt
Pepper

DIRECTIONS:

  • Whisk together lemon juice, garlic and Dijon mustard.
  • Slowly whisk in olive oil.
  • Stir in cheese and season to taste with salt and pepper.

 

Basic Italian Dressing

INGREDIENTS:

1 cup olive oil
1 cup red wine vinegar
2 1/2 tsp. garlic powder
2 tsp. onion powder or dried minced onion
2 1/2 tsp. dried oregano
2 1/2 tsp. dried basil
2 tsp. pepper
2 tsp. unrefined sea salt
2 tsp. dried or prepared mustard

DIRECTIONS:

  • Put ingredients in an airtight container.
  • Shake well and serve.
  • To store, store at room temperature or in the refrigerator.
  • If you store in refrigerator, take out while preparing meal to let olive oil liquefy before serving.

 

Simple Asian Dressing

INGREDIENTS:

½ small garlic clove, finely grated ( or tablespoon minced garlic from jar)
1 tablespoon reduced-sodium soy sauce
2 teaspoons unseasoned rice vinegar
½ cup extra virgin olive oil
½ teaspoon toasted sesame oil
Unrefined organic sea salt
Freshly ground black pepper 

DIRECTIONS:

  • Whisk garlic, soy sauce, and vinegar in a small bowl.
  • Gradually whisk in olive oil, then sesame oil (dressing will thicken slightly).
  • Season with salt and pepper.

 

SAUCES AND MARINADES

It was a challenge to find sauces and marinades that did not contain sugars or corn syrup, but I was able to discover some decent ones that I adjusted a little bit to make them pass my test for healthy ingredients!

Sugar Free BBQ Sauce

INGREDIENTS:

1 tablespoon extra virgin olive oil or avocado oil
1 cup minced onion
1 tablespoon minced garlic from jar
2 beef bouillon cubes
1/2 cup hot water
3 (6 ounce) cans tomato paste
2 ½ teaspoons pure stevia extract (make sure the ingredients says only: pure stevia extract)
3/4 cup Worcestershire sauce
3/4 cup Dijon mustard (check ingredients to make sure no sugar added. Do not use honey dijon)
3 tablespoons hickory-flavored liquid smoke
1/2 teaspoon unrefined organic sea salt
1/2 cup cider vinegar
1 tablespoon hot pepper sauce (such as Tabasco®), or to taste

 

DIRECTIONS:

  • Heat oil in a large saucepan over medium heat.
  • Cook onion until it is translucent, about 5 minutes.
  • In a cup, mix the beef bouillon cubes and water until the cubes almost dissolved.
  • Pour into the saucepan.
  • Bring to a simmer, stirring to dissolve the cubes.
  • Mix in the tomato paste, stevia extract, Worcestershire sauce, Dijon mustard, liquid smoke flavoring, salt, cider vinegar, and hot pepper sauce. Stir until the sweetener has dissolved.
  • Bring the sauce to a simmer, reduce heat, and simmer until the flavors have blended, 25 to 30 minutes. Stir frequently.
  • You can store in refrigerator for up to 1 week.

Simple Beef Marinade

 

INGREDIENTS:

1 pinch unrefined organic sea salt
1 pinch garlic powder
1 teaspoon Greek seasoning
1 cube chicken bouillon, crushed
1/2 cup real butter, melted
DIRECTIONS:

  • Stir the seasoning salt, garlic powder, Greek seasoning, and bouillon cube into the melted butter.
  • Mix until the bouillon cube dissolves.
  • Pour the marinade into a wide and shallow dish and place meat into the marinade, turning to coat both sides.
  • Let sit in refrigerator for at least one hour or overnight.

 

Sugar Free Flank Steak Marinade

 

INGREDIENTS:

1/2 cup avocado oil or extra virgin olive oil
1/3 cup soy sauce
1/4 red wine vinegar
2 tablespoons lemon juice
1 1/2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard (check ingredients to make sure no added sugar)
1 tablespoon minced garlic from jar
1/2 teaspoon black pepper
DIRECTIONS:

  • In a medium bowl, mix all of the ingredients together.
  • Place meat in a shallow baking dish.
  • Pour marinade over the steak, turning meat to coat thoroughly.
  • Cover, and refrigerate for 6 hours or overnight.
  • Broil or grill meat.

Lemon Cilantro Marinade

 

INGREDIENTS:

¼ cup avocado oil or extra virgin olive oil
3 small limes, peeled and halved
½ cup fresh cilantro leaves (organic if possible)
½ teaspoon unrefined organic sea salt
1 teaspoon minced garlic from jar
¼ teaspoon ground pepper
¼ teaspoon dried oregano

DIRECTIONS:

  • Place all ingredients in blender.
  • Blend for 1 minute until thoroughly mixed.
  • Pour over meat, chicken or fish. You can also use with veggies.
  • Store in refrigerator for 6 hours or overnight.

Tahini Marinade

 

INGREDIENTS:

½ cup chicken broth
1 tablespoon fresh lemon juice
2 teaspoons diced onion
2 teaspoons raw sesame seeds
½ teaspoon cumin
¼ teaspoon black pepper
½ teaspoon unrefined organic sea salt
1 teaspoon minced garlic from jar

DIRECTIONS:

  • Place all ingredients in blender.
  • Blend for 1 minute until thoroughly mixed.
  • Pour over meat, chicken, fish or veggies and store in refrigerator for 6 hours or overnight.