Grilled or Roasted Pork Tenderloins

Ingredients:
Pork TenderloinsOlive oil (not extra virgin)SaltFresh Ground Pepper

Method:
1. Preheat grill med/high or preheat oven to 400 degrees.
2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.
3. Grill or Roast for about 18-20 minutes. It takes about 12-15 minutes per pound and most tenderloins weigh a little over a pound, so they don't take long to cook.
4. Let the tenderloins REST without touching them for at least 10-15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.

Per ounce of pork tenderloin:
Calories 48Fat 2 gCarbohydrates 0gProtein 8 g

Napa Cabbage Sesame Slaw
Makes 8 portions

Ingredients:
1 head Napa (Chinese) cabbage1 yellow pepper1 red pepper1 red onion1 bunch cilantroJuice and zest of 1 lime or lemon3 Tbsp. extra virgin olive oil1 Tbsp. toasted sesame oilSalt and fresh ground pepper to taste

Method:
1. Cut cabbage in half length wise. Cut out core. Slice into small strips cross ways.
Place in large bowl.
2. Cut out stem and seeds from peppers and cut into strips.
3. Cut onion into strips.
4. Make dressing in separate bowl or small food processor by squeezing lime or lemon, salt and pepper and zest, and slowly adding oils to the juice.
5. Chop cilantro lightly and add to vegetables.
6. Leave the veggies separate from the dressing in a zip lock container in the fridge (they will stay nice for up to a week). Right before eating (or 1/2 hour before eating) toss the veggies with a little bit of the dressing to keep them crispy and fresh. Taste and adjust seasoning with salt and pepper.

Per portion:
Calories 107Fat 7gProtein 2gCarbohydrates 11gDietary Fiber 3.5g

To Serve:
Allow the tenderloins to rest while you toss the slaw with the dressing.
Place a large scoop of the Napa slaw on the plate, then top with a few slices of the pork tenderloin. Garnish with fresh cilantro and a slice of lime if desired.

Seared Salmon


Ingredients:
Wild Salmon filetsSaltFresh ground pepperOlive oil (not extra virgin)


Method:
1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.
2. Salt and pepper liberally both sides of fish.
3. Add a bit of olive oil to the pan and then place the fish NON skin side down first and don't touch it for 3 minutes.
4. Flip to the other side and don't touch it for 3 minutes.
5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.
6. Remove the filets to a pan or rack and let them rest for a few minutes before eating.


Per ounce:
Calories 39Fat 1 gCarbohydrates 0gProtein 7g

Makes 6 portions

Ingredients:
1 cup raw quinoa2 cups vegetable stock1 large clove garlic1 med bay leaf1 tsp. fresh ground pepper1 tsp. salt
Finish with1 Tbsp Extra Virgin Olive Oil2 Tbsp fresh lemon juice2 Tbsp fresh chopped mint leaves1 cup small diced seedless cucumbers1/2 cup small diced red onion

Method:
1. Place the quinoa in a large sieve and rinse under running water for about 5 minutes, stirring occasionally until the water runs clear.
2. Place stock, garlic, bay leaf, pepper, and salt in a heavy saucepan. Bring to a boil over med high heat.
3. Add the quinoa and return to a boil. Reduce the heat and simmer until the quinoa looks glassy or translucent and starts to open up. About 15 minutes.
4. Remove from heat. Let it sit for about 10 minutes.
(*The quinoa can be frozen at this point for future use if desired.)
5. Stir in the olive oil, lemon juice, fresh mint, cucumber, and red onion with a fork fluffing up the grains as you toss it lightly.

Per portion:
Calories 188Fat 5gProtein 6gCarbohydrates 30gDietary Fiber 3g

To Serve
Place a large spoonful of quinoa in middle of plate. Lay a salmon filet on top and then garnish with fresh mint and slice of lemon if desired. This can be eaten warm or chilled.

(Makes 8 portions)

Ingredients:
2.5 lbs extra lean ground turkey1 small onion1 small red or green pepper2 ribs celery1/2 cup zucchini (optional)1/2 cup broccoli stems (optional)1 Tbsp garlic chopped
Dried Spices:1 Tbsp. dried thyme1 Tbsp. dried basil1 Tbsp. dried parsley1 tsp. fresh ground pepper1 tsp. kosher salt4 egg whites2 cups rolled oats

Method:
1. Cook all veggies until just done and soft, adding the garlic during the last minute or so of cooking (about 12-15 minutes total). Set aside to cool.
2. Pre heat oven to 425 degrees.
3. Put all ingredients together in a large bowl and mix well with your hands.
4. Rub 2 loaf pans liberally with olive oil or use silicone pans (works best). Fill loaf pans with meatloaf mixture.
4. Place pans on baking sheet to catch any drips and bake for approximately 35-45 minutes or until it reaches 135 degrees with a meat thermometer.
5. Remove from oven and let rest for at least 20-30 minutes.
6. Turn out onto a cutting board and slice into thick slices.

Per portion:
Calories 312Fat 13gProtein 30gCarbohydrates 17gDietary Fiber 1g

To Serve:
Serve with roasted apples or pears for a delicious meal.

Makes 2 portions


Ingredients:
10 oz. grilled chicken breast2 small granny smith apples1/2 red onion1 red bell pepper1-2 jalapenos1 lime, juice and zest2 Tbsp. extra virgin olive oil1 handful fresh cilantroSalt and fresh ground pepper


Method:
1. Cut chicken into strips, apple slices, red onion slices, pepper slices. Put all this into a large bowl.
2. Zest lime and add to bowl.
3. In small food processor add jalapeno, juice of the lime and process. Add olive oil and process. Pour this over the salad and mix. If you don't have a food processor, mince jalapeno with a knife and add to lime juice. Wisk in olive oil, then add to bowl with chicken.
4. Add lightly chopped cilantro and salt and pepper. Mix well.
5. Let this sit for about an hour for the flavors to mix.

Per portion:
Calories 354Fat 15gProtein 30gCarbohydrates 28gDietary Fiber 5g


To Serve:
Serve on top of a green salad for lunch. Great after it sits in the fridge for a day also. Make a large batch and eat for a few days.

(for slow cooker or large pot)

Makes 8 portions

Ingredients:
2 Tbsp. olive oil2 large yellow onions chopped2 large green bell peppers chopped1 large red pepper, chopped1 cup chopped celery2 pound top round or bottom round steak, cut into 1/2 inch cubes or smaller.2 Tbsp. chili powder1 tsp ground cumin1/2 tsp. leaf oregano2 Tbsp chopped fresh garlic1 can (28 oz.) diced tomatoes2 Tbsp tomato paste4 Tbsp Chipotle pepper paste (comes in cans packed in adobo sauce, just puree to a fine paste)1 cup water or stockSalt and pepperChopped fresh cilantro

Method:
1. Salt and pepper meat and brown in a hot cast iron or heavy bottom pan with olive oil a little at a time, add to crock pot when done. (It does not need to be fully cooked at this point, just browned.)
2. Sautee onions in the same pan (without cleaning) 5 minutes. Add to crock-pot.
3. Sautee peppers (both colors) and add to crock-pot. Add garlic and spices to the pan and sauté about 30 seconds to 1 minute till fragrant
4. Add Chipotle paste and tomato paste and sauté a minute more, and then add some of the water or stock to the pan and stir off any brown bits (fond) from the bottom of the pan. Pour into the crock pot with the rest of the ingredients.
5. Add celery and can of tomatoes to crock pot with the rest of the water or stock and then turn on high until it comes to a light simmer. Turn down and cook for another 25-30 minutes if using top round. For bottom round cook for 1 1/2 hours total.
6. Add chopped fresh cilantro and garnish with sour cream and chopped red onions if desired.

Per portion without rice made with beef top round:

Calories 297Fat 15gProtein 27gCarbohydrates 14gDietary Fiber 4g

To Serve:
Serve with brown rice for a complete meal

Makes 6 portions

Ingredients:
1 Tbsp. minced garlic2 Tbsp. minced fresh ginger3 Tbsp. green or red curry paste1 Tbsp. kosher salt1 can coconut milk1 cup water2 small sweet potatoes1 large yellow onion1 zucchini1 yellow squash3 carrots10 large mushrooms16 oz. jumbo shrimp12 oz. scallops12 oz. tilapia or other white fish cut into cubes3 large green onions, including green parts1 bunch chopped fresh cilantro

Method
1. Dice all vegetables and combine in large oven safe pan.
2. Cook covered at 375 degrees for about 40 minutes or until sweet potatoes are almost fork tender.
3. Add the shrimp, scallops and fish and cook for another 12-15 minutes.
4. Garnish with green onions and cilantro when serving.

Per portion without rice:
Calories 381Fat 16gProtein 36gCarbohydrates 27gDietary Fiber 6g

To Serve:
Serve over brown or black rice

Makes 6 portions

Ingredients:
1 large fresh turkey breast, boneless and skinless (average 2 lbs)4 cups fresh spinach washed or 2 cups frozen4 Tbsp. roasted garlic or 2 Tbsp. fresh raw¼ cup walnuts lightly crushedSaltFresh ground black pepperOlive oil (not extra virgin)

Method:
1. Pre-heat oven to 400 degrees. Butterfly Turkey Breast (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of turkey breast.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place turkey in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.

Per portion:
Calories 302 Fat 15gProtein 37 gCarbohydrates 6gDietary Fiber 306g

Makes 6 muffins


Ingredients:


Dry:
1 scoop Orange Metabolic Drive Protein Powder1/2 cup buckwheat flour1 cup oats2 tsp. baking powder2/3 cup Splenda


Wet:
3 whole eggs1 cup milk1 Tbsp. vinegar (apple cider or white)1 cup cottage cheese2 Tbsp. pure vanilla extract


Garnish:
zest of 1 orange1/2 cup dried cranberries


Method:
1. Pre heat oven to 350.
2. Using silicone muffin cups or regular lined muffin tins, spray lightly with non stick spray or rub with oil if not using liners.
3. Combine dry ingredients in a large bowl.
4. Combine wet ingredients separately in a small bowl .
5. Add garnish ingredients to wet and fold in.
6. Make a well in the dry ingredients and pour the wet ingredients into it.
7. Gently mix together the wet and the dry ingredients until just combined.
DO NOT OVER MIX!
8. Fill muffin cups and bake at 350 for 25 minutes or until a knife comes out clean.
DO NOT OVER BAKE!
9. Let cool slightly, then remove from cups and eat warm. Muffins can be frozen and re-heated also.


Per portion:
Calories 189Fat 6gProtein 16gCarbohydrates 20gDietary Fiber 3g

Makes 6 large pancakes

Ingredients:
2 cups rolled oats2 cups buttermilk
* Mix these two ingredients together and refrigerate overnight (or for at least an hour).
2 eggs lightly beaten1/2 cup buckwheat flour1 tsp. baking powder1 tsp. baking soda1 tsp. cinnamon2 Tbsp. Splenda

Method:
1. Preheat the griddle to a medium high setting.
2. Stir eggs into the oatmeal until well blended.
3. In another bowl mix flour, sugar, baking powder, soda, and cinnamon.
4. Add to oats mixture and mix. Batter will be thick.
5. Drop by large spoonfuls on griddle.
6. Serve with warm sugar free maple syrup (or apple or other fresh fruit toppings are good as well).

Per portion:
Calories 192Fat 4Protein 11gCarbohydrates 30gDietary Fiber 4g

To Serve:
Serve with crustless quiche for a complete meal

Makes 4 portions

Ingredients:
6 whole eggs8 egg whites10 oz. cottage cheeseSaltFresh ground black pepperVegetable of your choice

Method:
1. Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well.
2. Fill muffin cups with vegetable mixture of your choice.
3. Top with egg mixture.
4. Place in preheated 400-degree oven for about 15-20 minutes or until just set. If using a large baking dish, cook for about 20-30 minutes or until just set.
5. Let cool, then pop out of pan.
Can be stored in fridge for about 4-5 days.

Per portion:
Calories 183Fat 7gProtein 24gCarbohydrates 4gDietary Fiber 0

Can be baked in:
Muffin cups linedMuffin cups sprayed with non stick spraySilicone muffin cups, no spray or linersSmall ramekins*Large ramekinsSoufflé DishLarge pie plate or cake panGlass baking dishIndividual mini tin dishes
Large non stick sauté pan oven proofCast iron pan

* Editor's note: We have no idea what a ramekin is. We're not sure we'd admit it if we did.
You now have no earthly excuse to subsist on fistfuls of lunchmeat, cans of tuna, and slabs of beef jerky!