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November 8, 2017
Lunch/Dinner: "Beer Cheese Soup" - Low Carb
Well, here in California we just set our clocks back one hour so it’s dark when we all get off work. To us it’s officially WINTER now! We are such wimps here with all our sunshiny days. But since we all now believe it’s truly the CHILLY season, we’re ready to prepare a great, tasty, comforting soup for dinner—our “Beer Cheese Soup”.
Ingredients: (serves 4-6)
• A single (2 lb.) organic butternut squash
• 1 Tbsp. organic olive oil
• 1 cup organic, chopped white onion
• 2 cloved organic garlic, minced
• 3 Tbsp. organic, nutritional yeast
• 1 tsp. organic, dry mustard
• 1/4 tsp. organic, fresh ground peppercorns
• 2 tsp. organic, spicy-brown mustard
• 1 12 oz. bottle pale ale-style beer
• 1 1/2 cups organic, low-sodium chicken stock
• 1 cup Native Forest brand, non-GMO verified, USDA orgnic, unsweetened coconut milk
• 1 full cup organic, sharp cheddar cheese, shredded
• 2 Tbsp. organic chives, chopped
Preheat oven to 425 degrees. Slice squash in half lengthwise. Spray each side with organic, olive oil cooking spray and place squash cut-side down on parchment-paper-lined baking sheet. Bake for 45 minutes. Remove from oven and turn over with cut-side up to cool for about 20 minutes. Scoop out squash flesh and set aside
In a Dutch oven heat the oil over medium heat; add onion and sauté until onion is tender; add garlic, yeast, both mustards and pepper; cook while continuously stirring for about 2 minutes. Slowly add the beer and bring to boil while scraping pan to loosen browned bits. Continue cooking until liquid is reduced by half. Reduce heat to medium and stir in squash, stock and coconut milk. Cool mixture completely to room temperature.
Pour mixture into large blender (be sure mixture is completely cooled). Process mixture until smooth and then pour back into Dutch oven and heat (can be the next day). Add cheese while stirring until cheese is completely melted. Ladle soup into bowls for serving & top with extra shredded cheese and chopped chives!
YOUR HEALTHY PLATE COACH - Rita
November 1, 2017
Lunch/Dinner: "Poached Halibut" - Low Carb
Eating more fish is always a good source of omega-3s as well a vitamin B6 and magnesium, which are great nutrients for the synthesis of brain-signaling neurotransmitters…yes! We do want to eat for our health AND also enjoy every single bite, so we’re always looking for another great meal to share with both family and friends. This week we’re serving “Poached Halibut” for a perfect blended taste of good-for-you nutrients!
Ingredients: (serves 2)
• 2 Tbsp. organic, avocado oil
• 1 clove organic garlic, minced
• 1/2 cup organic, low-sodium vegetable broth
• 2-3 Tbsp. organic capers from a jar
• 2 4-oz. halibut filets
• 1-2 cups organic mixed veggies, cut-up
• 1 organic lemon, thinly sliced for garnish
In large ceramic skillet on medium-high heat add oil; add garlic and onions and sauté until soft; add broth and capers
Bring mixture to a simmer and add halibut fillets; cover for 3 minutes to begin poaching
Next add veggies and re-cover for continued poaching of fish and vegetable for another 2-5 minutes.
Serve as pictured with a lemon slice as garnish for a picture-perfect Halibut delight!
YOUR HEALTHY PLATE COACH - Rita
October 18, 2017
Lunch/Dinner: "Coconut Shrimp Soup" - Low Carb
I realize some of you are beginning to think about comfort food with temperatures dropping in many parts of our country this month. I personally just returned from a family event in Florida which was 85-90 degrees each day and now that I’m back in southern California it’s even warmer at 96! But I decided to assist those in cooler climates with a fall-season soup…”Coconut Shrimp Soup”. It’s creamy and delicious!
Ingredients: (serves 4-6)
• 2 tsp. coconut oil
• 1 organic shallot, finely sliced
• 1 organic red pepper, finely sliced
• 1 clove organic garlic, minced
• 2 cups organic, low-sodium chicken broth
• 1 cup Native Forest brand, non-GMO verified, USDA organic, unsweetend coconut milk
• 4 Tbsp. organic, fresh lime juice
• 2 lbs. large, raw, peeled, deveined shrimp thawed (if frozen)
• 2-4 Tbsp. organic fresh cilantro, optional for garnish
Heat oil in large ceramic sauce pain on medium while stirring frequently…add shallots & cook until soft; add bell pepper & cook until soft; add garlic and cook until fragrant
Add broth, coconut milk and lime juice; bring to a simmer & reduce heat to medium-low
Add shrimp and simmer while stirring occasionally until shrimp is pink and opaque (3-4 minutes)
Serve in bowl alone or ladle over fresh, sliced organic spinach leaves for a heartier meal
Top with cilantro as desired
YOUR HEALTHY PLATE COACH - Rita
October 11, 2017
Lunch/Dinner: "Twisting Cod Supper" - Low Carb
Get those feet moving & grooving on the dance floor with some “Twist” and a shout! We want to keep the taste buds smiling while repelling toxins and making sure we’re on the health floor of life, shunning those nasty carbs. Who needs them? Kick them off the plate while you’re Twisting to the beat and enjoy this week’s dance party with your “Twisting Cod Supper”!
Ingredients: (serves 2)
• 1 1/2 - 2 lbs. cod fillets or other flaky white fish
• Smoked paprika to taste
• Garlic powder to taste (or 1 clove fresh minced)
• Spray organic coconut oil
• 2 -4 green onions chopped
Use a cast iron skillet for this recipe…it will nicely brown your cod which adds a truly delightful taste!
Lay cod fillets on a plate and sprinkle with garlic & smoked paprika; next spray with oil
Spray your iron skillet with spray oil and get it to medium heat
While waiting for skillet to heat…chop your green onions, which will garnish and add another dimension of flavor to your dish this evening
Place your fillets in heated skillet…once first side nicely browned, season & oil second side and then turn fillets over in skillet and continue cooking until second side is also browned.
Place finished fillets on heated plate, garnish with green onions and “Twist” a smile onto your taste buds!
YOUR HEALTHY PLATE COACH - Rita
October 4, 2017
Lunch/Dinner: "Chicken Free Step" - Low Carb
Another powerful week of getting healthy is our focus and we have a guest instructor for your dancing pleasure. This week’s movements are the creation of Ryan Meyers and he is driven by great taste and simplicity and offers you his BEST “Chicken Free Step”. A quick movement, high energy freestyle number for a mouth-watering novelty!
Ingredients: (single serving)
• 1/2 - 3/4 lb. chicken breast meat
• 1 Tbsp. organic butter
• 1 organic lemon, cut in half
• Ground pepper to taste
• Garlic powder to taste
• Himalayan salt to taste
• 1/2 tsp. Coconut aminos
• Organic romaine lettuce, chopped
Heat iron skillet to medium and add butter to melt
Prepare chicken breast with juice from 1/2 lemon, pepper, garlic, salt, and Coconut aminos.
Place chicken into heated pan, being sure all prep ingredients are included, and cook each side until dark and lightly crisp
Place chopped lettuce into large salad bowl and coat with juice of second 1/2 of lemon
Add your prepared chicken to your lemon-dressed romaine and savor the flavor
NOTE: Serve with a topping of blue cheese crumbles for another layer of flavor
YOUR HEALTHY PLATE COACH - Rita
September 20, 2017
Lunch/Dinner: "Easy Guacamole Delight" - Low Carb
Wanting to stay healthy and avoiding some of my past favorites always has me on the hunt for replacements…so this week I am introducing you to a mighty, crispy new chip, I found for one of my favorite snacks—guacamole! I included both my recipe picture and a picture of the bag of chips to help you locate this new delight I’m introducing this week. Enjoy this weeks “Easy Guacamole Delight”.
Ingredients: (serves 2-6)
• 3 organic avocadoes, peeled, pitted, mashed
• 1 organic lime, juiced
• 1/2 cup organic onion, diced
• 3 Tbsp. organic, fresh cilantro
• 2 small, organic tomatoes
• 1 tsp. organic garlic, minced
• 1/4 - 1 tsp. organic peppers of choice, minced
• Himalayan salt to taste
• Bag of Coconut Flour Tortilla Chips (organic & gluten free)
YOUR HEALTHY PLATE COACH - Rita
September 13, 2017
Lunch/Dinner: "Wine Steak" - Low Carb
Some flavorful beef is in store for this week’s recipe—“Wine Steak”. Preparing them the day before, along with choosing a red wine you truly enjoy drinking, will benefit your creation and completely satisfy your taste buds. Some of my favorite choices are: Cabernet Sauvignon, Merlot, and Pinot Noir.
Ingredients: (serves 4)
• 2 cloves garlic, minced
• 1 organic shallot, minced
• 1/4 cup organic, flat-leaf parsley, chopped
• 1/4 cup dry red wine
• 2 Tbsp. organic, virgin olive oil
• 1 Tbsp. organic, red wine vinegar
• 2 tsp. organic rosemary, chopped
• 1/4 tsp. organic, ground black pepper
• 1 1/2 pounds, clean, organic, thinner-sliced flank steak
The first 8 above ingredients are to be combined for the marinade
Add the steak and refrigerate at least overnight for full-body flavor to penetrate your steak.
Heat iron skillet to medium heat and sear steaks until browned, turn and repeat for second side; remove to warm plate in order to prepare sauce
Ingredients for steak sauce:
• 3/4 low-sodium, organic chicken broth
• 1/4 cup dry red wine
• 1 Tbsp. organic tomato paste
• 1 Tbsp. organic butter
In same iron skillet steaks were just cooked, again heat to medium and add broth & wine while loosening and scraping up browned bits from cooking steak
Whisk in tomato paste and cook until reduced to approx. 3/4 cup (5-10 min), remove from heat and stir in butter.
Divide steak onto serving plates, accompanied with roasted veggies of your choice, and drizzle with your created steak sauce
YOUR HEALTHY PLATE COACH - Rita
September 6, 2017
Lunch/Dinner: "Avocado-Lime Seared Scallops" - Low Carb
Avocados…they just seem to go with every meal. Fallbrook, California is the avocado capital of the world…at least that’s what that city claims, and it’s just about 20 minutes from where I live. For that reason, I do have access to an abundant crop and enjoy incorporating them into meals at any time of day. So this week let’s do “Avocado-Lime Seared Scallops” and call it perfect!
Ingredients: (serves 2-4)
• 2 organic avocadoes, chopped
• 3/4 tsp. organic lime zest
• 4 tsp. organic lime juice
• 1 organic red jalapeno, sliced very thin
• 1 tsp. organic rice vinegar
• 1/8 tsp. organic coconut crystals
• 4 Tbsp. organic olive oil
• 12 large scallops (12 oz.)
• 4 organic radishes, sliced super thin
• Organic cilantro leaves, for garnish
In medium bowl, mash the chopped avocados and add lime zest & juice then add a dash or two of organic garlic powder to taste
In small bowl, mix jalapeno, vinegar & crystals
Heat iron skillet to medium and add scallops; sprinkle with garlic powder while cooking
Cook scallops until first side browned (approx. 2 minutes); turn scallops and cook second side until browned (approx.1-2 additional minutes)
Divide avocado mixture among plates, top with scallops, then radishes, then small-bowl mixture and finally garnish with cilantro
YOUR HEALTHY PLATE COACH - Rita
August 30, 2017
Lunch/Dinner: "Creamy Kale Dip" - Low Carb
It’s blaz’n hot where I live right now, so I’m still thinking summer coolness as far as satisfying my palate. You’re correct…no cooking for me today, but I’m hungry and do want a snack-type meal rather than something heavy. I think a “Creamy Kale Dip” with some broccoli, baby carrots, cauliflower, and beets will fill me nicely!
Ingredients: (serves 4)
• 1 cup organic, plain whole-milk Greek yogurt
• 1/2 cup finely chopped organic kale, stems removed
• 2 Tbsp. finely chopped fresh, organic chives
• 2 Tbsp. finely chopped fresh, organic parsley
• 1 Tbsp. fresh organic lemon juice
• 1 clove organic garlic, minced
• 1/4 tsp. organic ground black pepper
• 1/8 - 1/4 tsp. organic chipotle powder
• Himalayan salt to taste
In a large bowl stir together all the dip ingredients until well combined.
Cover and refrigerate for 2+ hours to allow kale to soften and flavors to blend
YOUR HEALTHY PLATE COACH - Rita
August 23, 2017
Lunch/Dinner: "Basil Lime Sauce" - Low Carb
A delicious sauce can jazz up any simple grilled item…baby carrots, baby broccoli, chicken, fish, beef, pork…you get to choose. This week’s item is a Basil Lime sauce to experiment with at your own whim. Fun and tasty!
Ingredients: (4 servings)
• 2 organic limes, zested and thoroughly juiced
• 1 1/2 cups torn organic, fresh basil leaves
• 6 Tbsp. organic olive oil
• 2 Tbsp. organic red wine vinegar
• 4 cloves organic garlic, smashed and peeled
• 2 tsp. organic ground cumin
• 1/8 - 1/4 tsp. organic chili powder
Add all ingredients to a small food processor, pulse until smooth and IT”S SAUCE!
YOUR HEALTHY PLATE COACH - Rita
August 16, 2017
Lunch/Dinner: "Beef Fajita Lettuce Wraps" - Low Carb
I know, I know…sometimes I get into a small rut when I like something…so this week I decided on a second lettuce wrap experience for our enjoyment. Living in southern California beckons me to the outdoors, so I again took my iron skillet to the gas grill burner and fired it up for this week’s creation…”Beef Fajita Lettuce Wraps”.
Ingredients: (serves 4-6)
• 2 lbs. fresh, organic beef steak of choice, sliced fajita style
• 3 large, organic onions, sliced fajita style
• 3 medium, organic peppers--red, orange, yellow, sliced fajita style
• 1 tsp. organic celery seed
• 2 gloves, organic garlic, minced
• 1/8 - 1 tsp. organic, chipotle powder
• 1/8 - 1 tsp. organic, red pepper flakes
• Several cleaned & dried, organic bib lettuce leaves
In iron skillet, heat pan to medium; spray olive oil on sliced onions and add to heated skillet; cook onions until nearly browned, volume will be quite reduced by now
Add sliced bell peppers and continue cooking until onions are nicely browned and peppers are only slightly cooked but still retain their full color
Remove onions & peppers from skillet and set aside in covered dish to keep warm
Spray beef with olive oil and sauté in same, unrinsed skillet, to retain the browned-veggie flavors, until completely cooked
Add onions & peppers to cooked beef AND add all the seasonings (except flakes) and toss until well-heated; add some purified water to retain saucy consistency if necessary
Spoon beef mixture into lettuce wraps, sprinkle with pepper flakes and enjoy!
YOUR HEALTHY PLATE COACH - Rita
August 9, 2017
Lunch/Dinner: "Avocado Turkey Lettuce Wraps" - Low Carb
Let’s munch out on the patio today…you know, something light, something tasty, and something healthy all rolled into a single delicious dish. It’s perfect for enjoying alone or fun to share with our summer guests…”Avocado Turkey Lettuce Wraps” are perfectly filled for a summer meal!
Ingredients: (serves 2)
• 1/2 - 1 lb. clean, organic ground turkey
• 1 organic avocado, cut into pieces
• 6 organic cherry tomatoes, sliced in half or quartered
• 1-2 organic green onion(s), sliced into small pieces
• 1 Tbsp. chopped organic parsley
• 4 large romaine lettuce leaves
In iron skillet, brown the ground turkey with some organic garlic powder and other seasoning(s) of your choice
Wash and dry your lettuce leaves in preparation for filling
In medium bowl, combine the avocado, tomatoes, onion, parsley and cooked turkey and lightly toss; add a teaspoon of organic balsamic vinegar or other topping of choice
Fill the lettuce leaves for a light, delicious, summer patio meal!
YOUR HEALTHY PLATE COACH - Rita
August 2, 2017
Brunch: "Maryland Crab Cake Brunch" - Low Carb
Why not do brunch this week? Summertime is a time for experimenting, being creative, and awakening some lazy taste buds. I recently had brunch with some relatives and they encouraged me to try something new and WOW, I truly enjoyed the awakening and decided to work on re-creating the sensational delight. This week we have the “Maryland Crab Cake Brunch”!
Crab cake ingredients: (serves 2)
• 1 large organic egg
• 1 1/4 Tbsp. organic mayonnaise
• 3/4 tsp. organic, spicy, brown mustard
• 1/2 tsp. organic Worcestershire sauce
• 1/2 tsp. Old Bay seasoning
• 1/2 stalk organic celery, chopped
• 1 Tbsp. organic, fresh parsley, chopped
• 1/2 crab meat (thawed, if frozen)
• 2 Tbsp. organic almond flour
• 2-4 Tbsp. organic, virgin olive oil
Mix together the egg, mayonnaise, mustard, Worcestershire, Old Bay, celery & parsley in a medium bowl and mix well. Gently mix in the crab meat, being careful not to shred the crab. Slowly add almond flour and mix until the ingredients become the texture to form into stiff patties (not too dry and not too soft). Shape into 2 round cakes and place on parchment paper on plate, cover and refrigerate approx. 1 hr.
Hollandaise Sauce ingredients:
• 3 organic egg yolks
• 1 Tbsp. organic lemon juice
• 10 Tbsp. organic butter
Very slowly melt butter in pan without boiling it or losing its moisture
Blend yolks and juice in a small blender on medium-high speed until mixture lightens in color
Turn blender down to lowest setting and very slowly drizzle in the warm melted butter, while the blender is going. (note: a single speed blender will still work)
Store the finished sauce in warm spot until crab cakes are ready
Preheat a small iron pan to medium heat and coat with olive oil. Once oil is hot, place both crab cakes in pan and cook until golden brown, 3-5 minutes per side. Be sure to use metal spatula for turning, so they don’t stick to the pan. I cooked mine outside on the side burner of my grill due to the oil spattering (while I got my outdoor fix and still got a meal prepared)! Transfer cakes to warm plate and poach your eggs for your final step.
Serving suggestions: serve with baby broccoli spears or place your crab cake on a warmed, thick-sliced, organic tomato before drizzling the sauce over the crab or replace the poached egg with a second veggie
YOUR HEALTHY PLATE COACH - Rita
July 26, 2017
Lunch/Dinner: "Tangy Topper" - Low Carb
This week we’re going with a “Tangy Topper” to use as a sauce for any grilled meat, fish or vegetable or use as a dip for your favorite, fresh, sliced veggies. It truly is a cool and simple topper that just adds a perfect touch to dress up almost any of your favorite dishes.
Ingredients: (2-4)
• 3/4 cup full-fat, plain, organic yogurt
• 2 gloves organic garlic, minced
• 1/4 cup chopped, organic, fresh mint leaves
• Tiny pinch of Himalayan salt
Thoroughly blend the four simple ingredients together and you will enjoy a perfect little accent of flavor you can use for any number of occasions!
YOUR HEALTHY PLATE COACH - Rita
July 19, 2017
Lunch/Dinner: "Onion-Feta Burgers" - Low Carb
Juicy and delicious, quick & easy, and tantalizes your taste buds…what more could you want, right? This week we’re preparing the “Onion-Feta Burger” for outdoor grilling or indoor broiling, you choose. You know me though, I’m always outside on the patio with a smoking grill that is hot and ready!
Ingredients: (serves 4-6 or freeze extra, uncooked patties for another day!)
• 2 lbs. clean ground beef or turkey, your choice
• 1 large, organic onion; chopped
• 3 gloves organic garlic; minced
• 1/4 cup organic, crumbled feta cheese
• 1 Tbsp. organic, virgin olive oil
Pour olive oil into medium-sized iron skillet and sauté onions until very dark brown, which brings out that rich, sweet caramelized flavor we just adore, right? Set aside to cool
In same pan, quickly sauté the garlic until soft and remove to small bowl keeping all the left-over dripping and allow to cool
Combine meat of choice with cooled onion, garlic, drippings and the feta cheese and mix thoroughly
Form meat into 4 to 6 patties, depending on desired size you prefer
Be sure grill is clean and hot to avoid burgers sticking to grates; I cook on HIGH for 5-6 minutes per side, depending on the thickness of patties
I served my grilled burgers on a thick slice of tomato and topped with fresh avocado slices…my guests enjoyed the presentation and definitely LOVED the burgers!
YOUR HEALTHY PLATE COACH - Rita
July 12, 2017
Lunch/Dinner: "Mix-N-Match Top Off" - Low Carb
Let’s make it simple…I do get many inquiries as to what to use for salad dressing. Although, the tender, crisp taste of an organic salad really doesn’t “need dressing”, often times we just like a little drizzle to blend, enhance, perk-up or whatever…we’re looking for that “simple something” for the top-off, right? So this week we’ll create the “Mix-N-Match Top Off” for our salad.
Ingredients: (serves 2-6)
• 1 Tbsp. red wine vinegar or white wine vinegar or Balsamic vinegar or lemon juice
• 3 Tbsp. extra virgin olive oil or walnut oil or avocado oil or grapeseed oil
• To taste, try one to a combo of the following: pepper or honey or herbs & garlic or Dijon mustard
Your dressing is your creation with a peppery preference, sweet, combo or spicy…it’s all up to you and keeps up to a week if the refrigerator. Just think, you can begin with just one ingredient in the first two lines and then experiment from there. Buy small bottles of each so you don’t get bored and become a Mix-N-Match Top Off specialist!
YOUR HEALTHY PLATE COACH - Rita
July 5, 2017
Lunch/Dinner: "Chimichurri London Broil" - Low Carb
Hope your 4th of July celebration was amazing with some rest, relaxation, friends, family and a little time away from work to rekindle your enthusiasm for life! It was all that for me and now I’m heading out to the grill for a nice “Chimichurri London Broil” for this week’s delicacy…come join me!
Ingredients: (serves 4)
• 2 lbs. grass-finished London broil steak or cut of your choice (maybe some nice filets?)
• 6 organic garlic gloves
• 1 cup chopped, organic fresh cilantro
• 1 cup chopped, organic fresh flat-leaf parsley
• 1/2 cup chopped, organic white onion
• 2 Tbsp. organic, white wine vinegar
• 1/2 tsp. dried, organic oregano
• 1/2 tsp. organic red pepper flakes
• 1/2 cup organic, extra virgin olive oil
• Himalayan salt to taste
• Coarsely ground organic black pepper to taste
In food processor, pulse the garlic until finely chopped
Add cilantro, parsley, onion, vinegar, oregano and pepper flakes
Add olive oil in a thin stream and process until smooth
Add salt and pepper
Grill your meat to the perfection of your choice, slice as pictured, drizzle with chimichurri sauce and savor every bite
YOUR HEALTHY PLATE COACH - Rita
June 28, 2017
Lunch/Dinner: "Sweet-Beet-Combo Salad" - Low Carb
Fresh, fresh, fresh…it’s summer salad-season for sure, so we’re gonna make another great salad to nuzzle up to any grilled meat of your choice. Beets are a dark, delicious root, packed with nutrients and make a truly awesome salad with a delicate drizzle of delicious high-grade balsamic vinegar. We’re talking about a “Sweet- Beet-Combo Salad” this evening.
Ingredients: (serves 2-4)
• 1 Tbsp. organic coconut crystals
• 2 large organic lemons, squeezed for their juice
• 4 large organic beets, roasted and peeled
• 1 cup organic, loosely packed fresh flat-leaf parsley leaves
• 1/4-1/2 cup coarsely chopped organic walnuts or pecans, roasted
• 1/2 cup organic goat cheese, crumbled
• 2 Tbsp. thick, organic balsamic vinegar
• 1/4 tsp. freshly ground organic black pepper
Combine the coconut crystals and lemon juice in a small bowl; let stand at room temperature for 15 minutes
Now, toss the walnuts or pecans in the combo juice to coat and place only the nuts onto a parchment-paper-covered cooking sheet and bake in pre-heated, 350 degrees oven for approx. 15 minutes; remove from oven and let cool to room temperature (should have a browned, toasted look)
Cut the beets into 1/2-inch cubes
Arrange parsley on a platter and top with cubed beets
Sprinkle beets with cooled, roasted nuts, goat cheese and pepper
Drizzle with balsamic vinegar for a great summer side salad!
YOUR HEALTHY PLATE COACH - Rita
June 21, 2017
Lunch/Dinner: "Grilled Shrimp Salad" - Low Carb
Fantastic…another salad to enjoy together as we beat the summer warming trend and avoid the kitchen oven. Yes, a bit of patio stepping to the grill for a delightful “Grilled Shrimp Salad” which is simple, tasty, and packed with the protein we all need to keep up with our endless outdoor summer activities!
Ingredients: (serves 2)
• 8-12 frozen, jumbo shrimp, thawed
• Spray organic olive oil
• Organic garlic powder
• 6-12 small, organic tomatoes, halved
• 6 large handfuls, organic herb salad mix
• 1/2 cup organic, basil leaves chopped
• 1 glove organic, garlic, minced
• 1/3 cup organic, virgin olive oil
Preheat your grill to medium-high heat
Place your shrimp onto skewers for easy grilling and sprinkle with garlic powder and then spray with olive oil in preparation for placing on the grill; set aside
In small bowl mix the basil leaves, minced garlic, and olive oil for drizzling over completed salad; set aside
In small bowl mix the basil leaves, minced garlic, and olive oil for drizzling over completed salad; set aside
Step up to the pre-heated grill and lay the shrimp skewers on the grill; be aware that they will cook rather quickly and will need to be turned one time, once the first side is slightly browned which means approximately 5 minutes per side
Top your two prepared bowls with the grilled shrimp, drizzle with basil mixture and ENJOY!
YOUR HEALTHY PLATE COACH - Rita
June 14, 2017
Lunch/Dinner: "Summer Salad" - Low Carb
Light, summery, delicious for a warm evening and easy fix’n! We want minimal time spent at the kitchen counter, so we can enjoy some outdoor dining on the patio this evening. It’s lighter later and we just feels kinda lazy after working in the office all day…so let’s enjoy the season together!
Ingredients: (serves 2-4)
• 6 cups organic baby spinach leaves
• 2 organic avocados, peeled, pitted & sliced
• 1-1 1/2 cups sliced organic radishes
• 1/2 - 1 lb. organic blue cheese, cubed
Dressing:
• 2 Tbsp. organic, chopped, fresh dill
• 2 Tbsp. organic, extra-virgin, olive oil
• 2 Tbsp. organic, white-wine vinegar
• 1 tsp. organic brown mustard
• 1/2 tsp. organic, freshly ground black pepper
In a large, favorite salad bowl prepare the spinach leaves, avocados, radishes and blue cheese.
Combine the next five ingredients in a shaker bottle with tight lid; shake until well blended and pour over salad in desired portion.
Transfer to individual serving bowls to enjoy the simplicity and the taste…meet you on the patio!
YOUR HEALTHY PLATE COACH - Rita
May 31, 2017
Lunch/Dinner: "BBQ Chicken Marinade" - Low Carb
Wow…this truly has been a very long month for me. I’ve had way too many projects on my plate which is okay, because the weather hasn’t really beckoned me out of the house for my favorite outdoor activities just yet. And, I truly got into the spring-cleaning mode this year for both my home and my office, so it’s time to step outdoors to catch my breath. A nice grill this week will put a smile on my face and yours as well, I hope, because we’re preparing some great “BBQ Chicken Marinade”!
Ingredients: (serves 4)
• 2 1/2 lbs. organic chicken breasts
• 1/2 cup Coconut Aminos
• 2 cups purified water
• 1/2 tsp. organic, ground ginger
• 1/2 tsp. organic garlic powder
• 1/4 tsp. organic, ground pepper
Thoroughly combine all ingredients, except the chicken, together in a bowl with a tight lid for shaking
Add the chicken into the marinade, attach tight lid, and shake to thoroughly coat the chicken
Refrigerate overnight for best results
Heat grill to high and grill approximately 15 minutes per side, depending on thickness of meat
Heat leftover marinade in small sauce pan to low boil for 5-10 minutes and pour over grilled chicken before serving
YOUR HEALTHY PLATE COACH - Rita
May 24, 2017
Lunch/Dinner: "Prime Roasted Chicken" - Low Carb
Tenderly roasted in a gas grill or in a conventional oven, the results are the same, as long as the temperature is preheated to 350 degrees and remains at 350 degrees for 1 hour and 50 minutes. That will sear and hold in all the juices for a perfectly browned, delectable bird that’s 3-3.75 pounds in beginning weight. Tonight we have our “Prime Roasted Chicken”.
Ingredients: (serves 4)
• 3-3.75 lbs. whole organic chicken, halved
• Organic garlic powder
• Organic chipotle powder
• Organic Italian seasoning
• Organic, spray olive oil
Lay both halves of the chicken on a large prep area with the skin-side-up
Thoroughly spray both halves with the olive oil to insure seasonings with adhere
Thoroughly sprinkle the halves with garlic, chipotle and Italian seasonings
Now, thoroughly spray both halves a second time with the olive oil, to seal it
Either place in center of gas grill with only the two side burners lit (be sure to have burner directly under bird turned off to avoid bottom-burning) OR place your bird into a low-lip pan and place into preheated oven. Maintain temperature at 350 degrees for full time and DO NOT OPEN OVEN DOOR OR GRILL to look…let the magic happen!
YOUR HEALTHY PLATE COACH - Rita
May 17, 2017
Lunch/Dinner: "Marinated Pork Chops" - Low Carb
Okay…I understand—we need a yummy source of protein to complement our low-starch vegetable selection to complete our meal. This week we’ll be serving “Marinated Pork Chops” to satisfy our taste buds and enjoy another easy meal plan.
Ingredients: (serves 4)
• 4 thick-cut, boned-removed, organic pork chops
• 6 oz. high-quality, organic balsamic vinegar
• 4 gloves organic garlic, minced
• 2 Tbsp. organic, spicy-brown mustard
• 1 Tbsp. organic Herbes de Province or fresh organic rosemary, minced
Wisk last four ingredients together in a bowl that is large enough to hold the four chops for over-night marinating; once ingredients are thoroughly mixed, add the chops so they are covered with marinade; cover the bowl and place into refrigerator
Next day heat your iron skillet to low-medium temperature, add 2 Tbsp. organic olive oil and brown the chops on both sides
Loosen browned bits in skillet with marinade and reserve all liquid
Place chops in baking dish, pour combined marinade over chops and bake for 40-45 minutes in 325 degree oven…chops with be tender, juicy, and downright delicious!
YOUR HEALTHY PLATE COACH - Rita
May 10, 2017
Lunch/Dinner: "No-fuss Roasted Broccoli" - Low Carb
It’s veggie time! During spring and summer there’s always an abundance of vegetables available, so an unfussy, delicious quickie is perfect right now. Basically you can use any low-starch favorite, buy my honey loves his broccoli so that’s on our menu for tonight’s veggie dish—“No-fuss Roasted Broccoli”.
Ingredients: (serves 4)
• 1 head (1 1/2 to 2 lbs) broccoli, broken into bite-sized pieces
• 1/2 medium, organic purple onion, cut into pieces
• 1/2 medium, organic white onion, cut into pieces
• 2 cups organic, cut-up cauliflower
• 1 cup organic, baby carrots
• 2 cups organic, cut-up broccoli
• 1/2 cup organic, baby red peppers sliced circular (see photo)
• 4 small, organic summer squash, cut into pieces
• 1 Tbsp. fresh, organic sage
• 2 Tbsp. fresh, organic rosemary
• 1/3 cup high-quality (has a very nice thickness to it), organic balsamic vinegar
• 2-3 Tbsp. organic virgin olive oil
Preheat oven to 450 degrees
Prepare cookie sheet with parchment paper
In large bowl, toss the broccoli with oil until well coated and place onto parchment paper
Roast about 10 minutes, until just starting to brown and remove broccoli from oven and place into large bowl
Re-toss the broccoli with minced garlic and place back on parchment paper and return to oven
Continue roasting for an additional 8-10 minutes until broccoli is tender-crisped and browned on the edges
Removed from oven, sprinkle with zest and serve!
YOUR HEALTHY PLATE COACH - Rita
May 3, 2017
Lunch/Dinner: "Savory Chicken Supper" - Low Carb
Yes I do like simple, especially after all my hold-ups on getting my studio kitchen back up and running with its brand new plumbing, sheetrock, and gorgeous paint job! As I locate all my little niches for my cooking utensils and tools once again, I think an easy “Savory Chicken Super” would be perfect for this evening’s meal…please join me at the creation counter once again!
Ingredients: (serves 4-6)
• 2 1/2 lbs. organic chicken thighs, cubed
• 1/2 medium, organic purple onion, cut into pieces
• 1/2 medium, organic white onion, cut into pieces
• 2 cups organic, cut-up cauliflower
• 1 cup organic, baby carrots
• 2 cups organic, cut-up broccoli
• 1/2 cup organic, baby red peppers sliced circular (see photo)
• 4 small, organic summer squash, cut into pieces
• 1 Tbsp. fresh, organic sage
• 2 Tbsp. fresh, organic rosemary
• 1/3 cup high-quality (has a very nice thickness to it), organic balsamic vinegar
• 2-3 Tbsp. organic virgin olive oil
Preheat oven to 350 degrees and lay parchment paper onto a large cookie sheet
In a large bowl combine first list of 8 ingredients and toss together
In a small bowl combine second list of 4 ingredients and mix well
Pour the small bowl of well-mixed ingredients over the contents in the large bowl and thoroughly toss so all the pieces are covered with the sauce & spices
Pour the contents of the large bowl out onto the prepared cookie sheet and place in the preheated oven…you may remove from the oven at the 20-minute-mark to re-toss the ingredients to insure more even cooking and then return to oven for an additional 15 to 25 minutes, depending on your oven…at the end time, all should be nicely browned without the veggies losing their crispness
YOUR HEALTHY PLATE COACH - Rita
March 29, 2017
Lunch/Dinner: The "Adobo Chipotle Bird" - Low Carb
Yes…you asked for it, so it’s yours! Another single-pot chicken delicacy…the “Adobo Chipotle Bird”! You will need an overnight marinade procedure but even that is quick, painless and only needs refrigeration and a large covered bowl. Next day is a snap with a single Dutch oven pot and requires less than 30 minutes of effort on your part…let’s do this!
Ingredients: (serves 4-6)
• 2 cups organic rice vinegar
• 1/4 cup organic Coconut Aminos
• 10 cloves garlic, minced
• 8 organic Thai chiles, chopped
• 2 organic bay leaves
• 1 (13.5 oz) can Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk
• 1/4-1 tsp. organic Chipotle powder (to your "heat" desire)
• 2 Tbsp. organic coconut oil
• 1/2 tsp. organic, ground pepper
Place first 8 ingredients in large bowl with tight cover and refrigerate overnight
Remove chicken from bowl and strain the marinade over a second bowl and discard all the solids
Heat 1 Tbsp. oil in a Dutch oven pot over medium-high; add 4 pieces of chicken and cook 3-4 minutes on each side…remove from pan
Repeat above procedure for second 4 pieces of chicken
Bring the reserved, strained marinade to a boil in Dutch oven pot; add cooked chicken; cover and simmer for 15 minutes
Remove chicken and continue cooking marinade, uncovered, over medium heat for 10 additional minutes
Serve sauce with chicken and sprinkle with pepper
YOUR HEALTHY PLATE COACH - Rita
March 22, 2017
Lunch/Dinner: "Chicken Stroganoff Strut" - Low Carb
Don’t you just love a one-dish chicken dinner? This evening we’ll be combining America’s favorite dinner bird with a truly down-home recipe that is less fuss, easy clean-up and amazingly satisfying on the taste bud scale…tonight it’s the “Chicken Stroganoff Strut”!
Ingredients: (serves 2-4)
• 2 Tbsp. organic olive oil
• 1 lb. clean-raised chicken breast, bite-sized pieces
• 1/4-1/2 tsp. organic ground black pepper
• 1/2 cup organic, low-sodium chicken stock
• 2 tsp. arrowroot
• 8 oz. organic, cremini mushrooms, sliced
• 1 Tbsp. organic minced garlic
• 2 tsp. chopped, organic fresh thyme
• 1/4 cup dry white wine
• 1/4 cup organic sour cream
• 1 Tbsp. chopped fresh, organic, flat-leaf parsley
Heat 1 Tbsp. oil in Dutch oven over med-high heat
Sprinkle chicken with 1/2 of the pepper and add to heated pan and cook until lightly browned; remove from pan and keep warm
Combine 1 Tbsp. stock and arrowroot in a cup & set aside
Add 1 Tbsp. oil to pan, heating to med-high; add mushrooms & toss for approx. 5 minutes…stir in garlic and thyme & cook 1 minute…add wine and cook until reduced by approx. half, scraping pan to loosen browned bits
Add arrowroot mixture to thicken; remove pan from heat; stir in chicken & sour cream
Sprinkle with the parsley and serve!
YOUR HEALTHY PLATE COACH - Rita
March 15, 2017
Lunch/Dinner: "Spinach Shrimp Skillet" - Low Carb
Take a bite of perfection…a single skillet experience that is mouth-watering delicious…our creation this week is our “Spinach Shrimp Skillet”. A simple array of ingredients tossed together for dinner in a flash for a quick-serve meal anytime. (Remember: if using frozen, cooked shrimp—they can be thawed quickly in a bowl of water!)
Ingredients: (serves 2-4)
• 1 lb. frozen, cooked jumbo-sized shrimp, thawed
• 2 Tbsp. organic, virgin olive oil
• 4 gloves organic garlic, minced
• 3 cups fresh, organic, baby spinach
• 2 tsp. organic herbs de Provence
• 1/4 dry white wine
• 1 Tbsp. finely grated, organic lemon zest
In large iron skillet, add olive oil and garlic and sauté until garlic is soft aromatic
Add the spinach and herbs and continue sautéing until spinach is soft
Add wine and cook liquid down to half the liquid and add shrimp
Continue cooking until shrimp are heated through while tossing ingredients
Remove pan from heat and gently toss in lemon zest before serving
YOUR HEALTHY PLATE COACH - Rita
March 8, 2017
Lunch/Dinner: "Roasted Cauliflower Soup" - Low Carb
Making it flavorful is what it’s all about when creating a memorable soup. Sautéing aromatics, such as onions, garlic, and bell peppers before adding broth and other veggies gives depth of flavor to a finished soup. So this week we will gracefully create our Roasted Cauliflower Soup for a winding-down-winter meal.
Ingredients: (serves 2-4)
• 1 head organic, cauliflower (approx. 6 cups)
• 3 organic carrots, peeled & sliced
• 2 Tbsp. organic olive oil
• 1 medium-sized, organic onion, chopped
• 1/2 medium-sized, organic yellow bell pepper, chopped
• 3 gloves organic garlic, chopped
• 3 cups organic, low-sodium chicken or vegetable broth
• 2 cups spring or filtered water
• 1/3 cup organic fresh dill, chopped
• Chili pepper sauce to drizzle
Preheat oven to 400 degrees
Break cauliflower head into bite-sized florets using a knife and hands and place in large bowl; peel and slice carrots and add to bowl; drizzle veggies with olive oil and toss to coat thoroughly
Place veggies on parchment-paper-covered cookie sheet and place in middle of oven and roast until tender and golden brown, stirring occasionally, for 25-35 minutes; remove from oven
While roasting veggies, sauté onion, garlic, and pepper in 1 Tbsp. organic, olive oil in a Dutch-oven-sized pot until soft and translucent (approx. 5 minutes)
Add roasted veggies, broth and water to pot; bring to boil then reduce heat to low from boil and let soup simmer or 20 minutes
Carefully ladle out 3 cups of cauliflower and broth, leaving carrots in pot, into a food processor or blender—after pureed, add back to original pot, and stir pureed mixture to blend for a creamier soup
Remove from heat, stir in the fresh dill, distribute into bowls and drizzle with chili pepper sauce
YOUR HEALTHY PLATE COACH - Rita
March 1, 2017
Lunch/Dinner: "Asian Swordfish Steaks" - Low Carb
Let’s do a delicious little fish number this evening, “Asian Swordfish Steaks”. The marinade is an over-nighter, so the day of grilling is simple, quick, and oh so tasty. Wild caught swordfish is generally easy to find either at a fresh fish market or found in the frozen fish section of higher-end grocery stores. It’s a nice firm fish and grills to perfection over hot coals or on a gas grill set on high.
Ingredients: (serves 2)
• 3 Tbsp. organic Coconut Aminos
• 1/2 cup organic olive oil
• 2 Tbsp. sherry wine
• 1 tsp. grated, organic fresh ginger root
• 2 gloves organic garlic, minced
• 2 (8 ounce) swordfish steaks
In a medium bowl, whisk together Coconut Aminos, olive oil, sherry, ginger and garlic
Place swordfish in low dish where the above mixture just covers the steaks; turn the steaks several times to be sure they are well coated
Place cover on dish and refrigerate overnight
Following day, grill swordfish steaks approximately 5 to 8 minutes per side, until the swordfish flakes easily
YOUR HEALTHY PLATE COACH - Rita
February 22, 2017
Lunch/Dinner: "Chicken Curry" - Low Carb
Hmmm…not sure what you’re in the mood for tonight? Well, let me help you out with some new ingredients, some savory flavors, and enough of a meal to serve a second evening for two.
Ingredients: (serves 4-6)
• 2 lbs. free-range, hormone-free chicken, cut into bite-sized pieces
• 2 Tbsp. organic curry powder
• 1 1/2 cups organic, low-sodium chicken broth
• 2 cups organic coconut cream
• 1 organic, red bell pepper, finely chopped
• 1/2 cup organic, chopped celery
• 3 gloves organic garlic, minced
• 1 small organic white onion, finely chopped
• 1 Tbsp. organic Coconut Aminos
• 1/4 tsp organic, ground black pepper
• 3 Tbsp. organic coconut oil
In cast iron skillet add the coconut oil and evenly brown the cut-up chicken; remove chicken from pan and set aside
Now add bell pepper, celery, garlic and onion to pan and sauté until soft; remove ingredients from pan and set aside
In bowl, combine curry powder, broth, coconut cream, coconut aminos, & pepper; thoroughly blend ingredients together
Pour blended ingredients into pan and stir until hot, add chicken and continue on medium until sauce is nicely thickened
Suggestion: Serve over steamed veggie of your choice or fresh organic spinach leaves with stems removed
YOUR HEALTHY PLATE COACH - Rita
February 15, 2017
Lunch/Dinner: "Wine-Reduction Filet Mignon" - Low Carb
Wow…I’m thinking decadent and dressing up a nice filet mignon for a mouth-watering meal to remember. Good for a Saturday night romantic dinner at home…add some candlelight, soft music and allow the evening to flow between the two of you. Tonight we’re creating our “Wine-Reduction Filet Mignon”.
Ingredients: (serves 2)
• 2 6-8 oz. grass-finished filet mignons
• 1/2 large, organic white onion, chopped
• 3 stalks organic celery, chopped
• 3 gloves organic garlic, minced
• 2 Tbsp. organic butter, melted
• 1 cup dry red wine
• 1/2 cup sweet white wine
• 2 cups, low-sodium, organic vegetable broth
• 1 Tbsp. organic blue or gorgonzola cheese crumbles for topping
Prepare the filets to your liking…broiled, grilled, iron skillet browned
In ceramic sauce pan, melt the butter and then add onion, celery, and garlic and sauté until very soft
Add vegetable broth to above ingredients and simmer for 15 minutes
Add both wines and continue simmering until liquid is reduced and thickens; it takes about 20-30 minutes
Spoon the reduction sauce over the fillets and serve with veggie of your choice
Top with cheese crumbles for a picture-perfect romantic plate!
YOUR HEALTHY PLATE COACH - Rita
February 8, 2017
Lunch/Dinner: "Gourmet Breakfast Casserole" - Low Carb
Is your heart pumping from your ongoing workout or because you’re thinking about that special holiday of love that’s just around the corner? Valentine’s Day is on Tuesday! How about surprising the love of your life with a Gourmet Breakfast Casserole! That’s right…lots of taste with a touch of spice to work into a day full of love. All for the one who means the world to you!
Ingredients: (serves 6)
• 2 organic, green onions, chopped
• 1 cup organic broccoli slaw
• 6 oz. organic, hardwood smoked uncured ham, chopped
• 3/4 cup organic shredded cheese of choice
• 1/8-1/2 tsp. red pepper flakes to your taste preference
• 1 dozen large, organic eggs
Lightly oil a 7 1/2” x 10” glass baking dish and turn oven to 350 degrees to preheat
In large bowl, combine all ingredients together
Carefully pour the mixture into the prepared baking dish
Place dish into oven and cook approximately 50 minutes or until firm
Share the extra servings or be excited that breakfast is a done deal for a couple of days!
YOUR HEALTHY PLATE COACH - Rita
February, 2017
Lunch/Dinner: "Herb-Roasted Pork Tenderloin" - Low Carb
That’s correct! It is officially the second month on the year 2017—how on earth did that happen? Sometimes life can be a blur as we move and groove from one activity into another without even catching a breath. But we’re not into spring just yet, so we’re still looking for comfort food for those cold evenings to take the chill off our bones. Let’s do a tasty, “Herb-Roasted Pork Tenderloin” for a delicious little feast!
Ingredients: (serves 4)
• 1 2-lb. boneless, organic, pork tenderloin roast
• 4 Tbsp. organic, coconut aminos
• 1/4 to 1/2 tsp. Himalayan salt
• 1 to 1 1/2 Tbsp. organic, virgin olive oil
• 4 gloves organic, garlic, minced
• 2 tsp. fresh, organic thyme leaves, finely chopped
• 2 tsp. fresh, organic basil leaves, finely chopped
• 2 tsp. fresh, organic rosemary leaves, finely chopped
Preheat oven to 450 degrees F
Place the roast into a roasting pan and rub the coconut aminos into the roast, allowing excess to drip into roasting pan
Thoroughly combine all remaining ingredients in a small bowl
Now massage the herb mixtures onto the roast to fully cover all but the bottom of roast
Place roast into oven for 20 minutes
After 20 minutes, reduce heat to 350 degrees and cook an additional 40 minutes
Once roast is removed from oven, allow it to stand 5-10 minutes before slicing
Pour drippings from roast pan into small sauce pan and keep heated; pour drippings over sliced roast for presentation and mouth-watering goodness!
YOUR HEALTHY PLATE COACH - Rita
January 25, 2017
Lunch/Dinner: "Home-Style Stew" - Low Carb
The rain truly has been a blessing to my home state of California, and this type of weather makes me crave a hot and savor some “Home Style Stew”. It warms me, satisfies me, and assures me of a great meal for a second day as well!
Ingredients: (serves 2-6)
• 2 lbs. grass-raised beef stew meat
• 4 gloves organic garlic, minced
• 2 Tbsp. organic olive oil
• 32 oz. organic, low-sodium vegetable broth
• 1/8-1/2 tsp. organic chipotle powder
• 1/2 tsp. organic, ground cinnamon
• 2 lg. bay leaves
• 1/2 large onion, chopped
• 4-6 stalks, organic celery, chopped
• 9 oz. shredded organic cabbage
• 8 oz. cremini mushrooms, thick sliced
In a Dutch-oven sized pot, brown meat and garlic in the olive oil until cooked and retain all meat drippings and juices
Add vegetable broth, chipotle powder, cinnamon, and bay leaves
Simmer 45 minutes to 1 hour
Add: onions, celery, cabbage, and mushrooms to heat and serve (these are just heated and not allowed to get mushy which offers for a perfect combo of flavors!)
YOUR HEALTHY PLATE COACH - Rita
January 4, 2017
Lunch/Dinner: "Roasted Beets" - Low Carb
HAPPY NEW YEAR! Let’s have a “Thanks Living” year…one where we concentrate on the many blessings in our lives and are thankful for every one…from the tiniest to the largest…being thankful and grateful actually promotes health in the body! With that in mind, let’s begin with a tiny treat that’s big on flavor…”Roasted Beets”, which serves as a great snack, side dish or salad condiment…and so easy to prepare with a magnificent taste
Ingredients: (serves 2-4)
• 2-4 medium-sized organic raw beets
• Drizzle of organic olive oil
• Season to taste: salt, pepper, other...(or not)
Preheat oven to 350 degrees
Wash, peel and slice beets into approximately 1/8 to 1/4 inch slices (they shrink with cooking); I used my food processor for the slicing and it was super quick and easy
Cover a cookie sheet with parchment paper and lay the beets out in a single layer, over-lapping only slightly if need be
Cooking time is 20-30 minutes until appear caramelized…so, so tasty!
YOUR HEALTHY PLATE COACH - Rita
December 21, 2016
Lunch/Dinner: "Simply Salad"
Something simple but packed with nutrients…it truly is good to think veggies instead of sweets this time of year. A hearty salad and nice piece of protein is a sure bet to move your eyes to healthy rather than harmful. Once your appetite is healthfully calmed your will-power with be better armed to repel the health-less fare that tries to taunt you. Stay on your toes and dance through this joyful time of year with success—try this week’s “Simply Salad”!
Ingredients: (serves 2-4
• 3-5 cups chopped organic greens of choice
• 1-4 small hard-boiled organic eggs, sliced
• 2 small, organic tomatoes, cut into pieces
• 2-3 organic avocados, sliced
• 1-4 Tbsps. organic, roasted, unsalted sunflower seeds
Set your bowls out, find your favorite cutting board, secure your favorite knife and begin!
A favorite salad drizzle for me is a high-quality, organic balsamic vinegar which is both thicker and tastier than most balsamics
Enjoy your healthfully calmed will-power and enjoy your joyful success!
YOUR HEALTHY PLATE COACH - Rita
December 14, 2016
Lunch/Dinner: "Beefy Goodness" - LOW CARB
Yep…we’re all on the run getting ready for celebrations, family, gifts, travel, etc., so why not have a make-ahead meal to just heat and serve when all are ready to take a break, sit together, and enjoy? So this week we’ll savor a nice hot “Beefy Goodness”.
Ingredients: (serves 4)
• 1.5+ lbs. organic pasture-raised beef short ribs, cut into bite size pieces
• 32 oz. organic, low-sodium vegetable broth
• 2 lg. organic zucchini, cut up
• 2 lg. organic yellow squash, cut up
• 1 lg. organic onion, cut up
• 4-6 stalks organic celery, cut up OR 1/2 tsp. celery seed
• 3-6 oz. organic, baby spinach leaves, cut up
• 1/4-1/2 tsp. organic, red pepper flakes, to your taste
In large ceramic pot, add veggie broth and heat to medium
Add beef and onions, then simmer for 30 minutes
Add zucchini, squash, celery, spinach and red pepper flakes; remove from heat and cool
Once cooled, refrigerate overnight…heat and serve the next day for a perfect medley of Beefy Goodness!
YOUR HEALTHY PLATE COACH - Rita
November 16, 2016
Lunch/Dinner: "Lettuce-Wrap Street Tacos" - LOW CARB
Let’s make something fun and festive for this week before the heavier holiday work begins…my family thought these were amazing and said “Yes!”…we do want these again and soon please! I call them “Lettuce Wrap Street Tacos” and they were truly a hit!
Ingredients: (serves 2)
• 1 lb. organic, boneless, beef short ribs, cut into bite-sized pieces
• 1/2 organic onion, chopped
• 1 Tbsp. organic, virgin olive oil
• 1/4 tsp. organic garlic powder
• 1/8-1/4 tsp. organic chipotle powder
• Dash Himalayan salt
• 2 oz. fresh, organic cilantro, chopped
• Organic lettuce leaves of your choice
• 1 large organic avocado, sliced
Because I just love being outdoors, I took my iron skillet out to my gas grill, fired up the side burner and heated the olive oil to a medium heat while enjoying the fresh air
Add the beef and onions to the heated skillet and stir until meat and onions are tender
Add the garlic, chipotle and salt, mix well
Spoon heated mixture onto lettuce leaf, add chopped cilantro and top with avocado slice
Fun, festive and delicious to share with family & friends!
YOUR HEALTHY PLATE COACH - Rita
November 2, 2016
Lunch/Dinner: "Italiana Casserole" - LOW CARB
Crusty, bubbling around the edges, an aroma lilting through the house, and it’s all in a single baking dish...”Italiana Casserole”. Our family has down-sized to two remaining, hard-working adults, so I took advantage of this larger recipe and froze the extra meals for future hectic days, when taste was a must but fuss was not. I kicked in a great, green side salad of super greens (organic baby kale, baby chard, and baby spinach) and called it a perfect ending to a very busy day!
Ingredients: (serves 6)
• 2 cups organic celery, chopped
• 1 medium, organic red onion, chopped
• 1 lb. organic ground beef
• 1 lb. organic Italian sausage
• 15 oz. organic, low-salt, marinara sauce
• 3 tsp. minced organic garlic
• 2 tsp. organic, dried Italian seasoning
• 1/4 - 1/2 tsp. organic red pepper flakes (according to your taste)
Cheese topping:
• 15 oz. organic ricotta cheese
• 4 cups chredded, organic mozzarella cheese
• 1/2 cup grated, organic Parmesan cheese
• 1 large, organic egg
• 1 tsp. minced organic garlic
• 2 tsp. organic, dried Italian seasoning
Preheat oven to 350 degrees
Sauté celery and onions until tender, add meat and cook until browned, drain off all fat...add sauce, garlic, Italian seasoning, and red pepper…mix well; set aside
Mix together the cheese topping ingredients with only HALF the mozzarella cheese
Fill 9x13 inch baking dish with meat filling and top with cheese topping; sprinkle topping with remaining mozzarella cheese
Bake 45-50 minutes, until top of casserole becomes golden and bubbly
Let casserole cool for 10 minutes to insure it holds together; cut into serving sections and lift out with a flat serving utensil
When cooled...extra servings can be wrapped in parchment paper and put into a freezer bag for future meals...YES!
YOUR HEALTHY PLATE COACH - Rita
October 26, 2016
Lunch/Dinner: "Stuffed Flower Flank" - LOW CARB
I began thinking about chillier evenings and how we all savor a warm, yummy, beefy delight in the winter months. My organic butcher must have been thinking the same thing, cause low and behold, I saw the perfect chuck roast for my endeavor! It’s simple, tasty, and even great as a left-over…cooking once for multiple meals is my kind of easy!
Ingredients: (serves 4)
• 2 lbs. organic, pasture-raised chuck roast
• 1 medium, organic onion, chopped
• 32 oz. organic, low-sodium veggie broth
• 4 dried, organic bay leaves
• 1/8-1/2 tsp. organic, red chili pepper flakes
• 2 Tbsp. organic, virgin olive oil
In deep, Dutch oven-type pot, pour your olive oil and heat to medium
Pan sear your roast in the olive oil with the onions until all nicely browned on both sides
Add broth, bay leaves, and pepper flakes to the pot
Add broth, bay leaves, and pepper flakes to the pot
Simmer for 1.5 hours
Served over a lightly steamed broccoli, cauliflower and green beans combo or with a side salad…enjoy!
YOUR HEALTHY PLATE COACH - Rita
October 19, 2016
Lunch/Dinner: "Stuffed Flower Flank" - LOW CARB
Hmmmm...guess I’m into “stuffing” this month…no, no, not Christmas stocking stuffers—it’s too early for that…instead, a stuffing of flavor to energize the buds in your mouth and offer them a scrumptious treat, while still chilling peacefully before the holiday madness begins. This week we have a “Stuffed Chop” with minimal footwork and a short-shop-list! What more could we ask for, right?
Ingredients: (serves 2)
• 2 large, thick-cut, organic pork chops
• 4 heaping tsp. organic feta cheese
• 6-10 fresh, organic basil leaves
• Garlic powder, to taste
• Red pepper flakes, to taste
• Spray, organic olive oil
Preheat oven to 400 degrees
Stnd chops on end and slice a pocket in each chop
Thoroughly line the pocket with basil leaves
Fill each pocket with 2 tsps. feta cheese
Sprinkle stuffed chops with pepper flakes
Season stuffed chops with garlic powder
Spray entire stuffed chops with olive oil
Place into glass oven pan side-by-side, place in preheated oven, close oven door, and reduce heat to 350 degrees
Cook time will be approximately 50 minutes
YOUR HEALTHY PLATE COACH - Rita
October 12, 2016
Lunch/Dinner: "Stuffed Flower Flank" - LOW CARB
Where’s the beef? That’s right…something a little heartier for this week’s kitchen, fancy footwork. Our autumn weather brings into focus some slow cooking for a delicious, beefy taste with a nice sauce to top it all off! Our number this evening is a “Stuffed Flower Flank” and when made in advance, is even tastier.
Ingredients: (serves 2-4)
• 3 lbs. organic flank steak
• 3 dried bay leaves
• 32 oz. organic beef broth
• 1/2 - 1 head fresh, organic cauliflower
• 1/2 medium, organic onion chopped
• 1 Tbsp. organic olive oil
• 1/2 tsp. organic poultry seasoning
• 4-6 small skewers to close rolled flank steak
Chop cauliflower florets in a food processor until they’re the consistency of couscous
In ceramic skillet, pour olive oil and heat to med-low and sauté chopped onion until translucent; add the chopped cauliflower and poultry seasoning and cook until cauliflower is just tender; set aside to cool
Pour beef broth into crock pot and add bay leaves; set temp to medium
Lay flank steak out in preparation for stuffing
Grab cauliflower mixture with two hands and mold into a ball to be place onto steak
Now roll the steak around the mixture and secure middle with 1-3 skewers; then close both ends of rolled steak with remaining skewers
Place stuffed steak with middle skewers facing up into heating crock pot with broth; broth should just cover the rolled steak
Cook stuffed steak 2-4 hours, depending on heat variance of your crock pot…you will cook the steak until it is very tender and easy to cut with a serrated knife
Slice roll into approximately 1/4 inch thick steaks and drizzle with broth for a hearty stuffed flower flank!
YOUR HEALTHY PLATE COACH - Rita
October 5, 2016
Lunch/Dinner: Twisting Cod Supper - LOW CARB
Yes...we are moving our feet—to that familiar beat…“Twist and Shout”! Our booties are moving—our buds are drooling…”Twist and Shout”! Making our way to the floor of dance—with hips twisting inside our pants…”Twist and Shout”! Success bringing smiles—cause we’re conquering trials…”Twist and Shout”! Tonight we enjoy “Twisting Cod Supper” for two!
Ingredients: (serves 2)
• 1.5 - 2 lbs. cod fillets or other flaky white fish
• Smoked paprika to taste
• Garlic powder to taste (or 1 clove fresh minced)
• Spray organic coconut oil
• 2 - 4 green onions chopped
Use a cast iron skillet for this recipe…it will nicely brown your cod which adds a truly delightful taste!
Lay cod fillets on a plate and sprinkle with garlic & smoked paprika; next spray with oil
Spray your iron skillet with spray oil and get it to medium heat
While waiting for skillet to heat…chop your green onions, which will garnish and add another dimension of flavor to your dish this evening
Place your fillets in heated skillet…once first side nicely browned; season & oil second side and then turn fillets over in skillet and continue cooking until second side is also browned.
Place finished fillets on heated plate, garnish with green onions and “Twist” a smile onto your taste buds!
YOUR HEALTHY PLATE COACH - Rita
September 21, 2016
Lunch/Dinner: "Mellow Yellow Chicken" - LOW CARB
Oh yea…a simple, tasty, quickie-meal for a busy week’s schedule is great to have on hand. My week fills so fast with “need-to” items, that I must have something in the oven, simmering to perfection, while I’m involved with putting out a fire of necessity. I call it healthy multi-tasking! I can delight in a healthy meal while dropping my work load down a few notches. It’s a win-win this week with Mellow Yellow Chicken.
Ingredients: (serves 2-4)
• 12 oz. jar organic, low-sodium tomatillo & roasted yellow chili salsa
• 4 large organic chicken thighs
• 1/2 organic, onion, cut into strips
• 1 Tbsp. organic, dried cilantro
Preheat the oven to 350 degrees
Place chicken thighs into uncovered baking dish
Evenly distribute onion strips over the chicken
Pour salsa over the onions
Top the salsa with cilantro
Cook for one hour
Serve the cooked chicken over lettuce or veggeti (strips of veggies of your choice)
YOUR HEALTHY PLATE COACH - Rita
September 7, 2016
Lunch/Dinner: "Sea Entree Especial" - LOW CARB
Happy grilling on this gorgeous summer evening! Any wild-caught fish grilled to perfection on your backyard patio is truly one of the highlights of summer, in my opinion. Its simple elegance on your plate and makes for a “Sea Entrée Especial”! Mix it up trying salmon, Mahi, swordfish, halibut, etc., grilling hot and fast, searing in the juices, braising the outer layer and setting the mood for a light, elegant, summer meal. Top with a squeeze of fresh lemon, lime, or a smooth yogurt-dill creation...it’s all good!
Ingredients: (serves 2)
• 1 lb. fresh-caught fish of choice
• Organic olive or coconut oil spray
• 1 organic lemon or lime
• 1/2 cup organic, non-fat Greek yogurt
• 1/4 tsp. organic garlic powder
• 1/4 tsp. organic onion powder
• 1/2 tsp. organic dill
Preheat grill to high
Prepare topping for fish:
Cut lemons or limes into quarters OR
Prepare your smooth yogurt-dill sauce as noted above
Spray fish fillets with organic oil to prevent sticking to grill and place on grill; stay close to the grill in order to turn fillets over and avoid over-grilling which will cause dryness; only 3-5 minutes per side usually, depending on thickness of fish
Serve with salad or vegetable of choice – maybe even grill some zucchini which has been cut lengthwise with some sweet, thick-cut onion slices…both grill beautifully with the onion requiring twice the grill time as the squash—remember to oil spray the veggies to avoid sticking to the grill
YOUR HEALTHY PLATE COACH - Rita
August 24, 2016
Lunch / Dinner: "The Darker Side" - LOW CARB
What are you in the mood to eat this evening? It’s been so incredibly hot at home here in the Inland Valley California that I had to leave my patio cooking and head indoors to my air-conditioning. Hot, Hot, Hot...is all everyone’s focusing on these days, so with my kitchen vent running full blast, I turned on my indoor oven (I must be crazy!), so I didn’t have to stand over my fiery patio grill and created a new little number for this week’s evening meal...”The Darker Side”. Let’s share this dusky dinner meal together!
Ingredients: (serves 2-4)
• 4 well-trimmed, organic boneless chicken thighs
• 1/3 cup organic, aged Modena balsamic vinegar
• 1 tsp. organic, extra-virgin olive oil
• 1 tsp. organic Italian seasoning
• 1/2 tsp. organic paprika
• 1/2 tsp. organic garlic powder
• 1/8 tsp. organic, ground pepper
• 1/8+ tsp. red pepper flakes (to taste preference)
Remove all visible fat from the chicken thighs (the darker meat!!!)
Preheat oven to 350 degrees
In a shaker bottle, combine remaining ingredients, vigorously shake and let stand 15 minutes to thoroughly meld the flavors
Spray baking dish with spray oil and arrange single layer of chicken thighs in the dish
Again, vigorously shake your bottle of seasonings and slowly pour over the chicken
Immediately place chicken into preheated oven and cook for 50 minutes
"The Darker Side" will draw you into an evening feast of deouring a new favorite!
YOUR HEALTHY PLATE COACH - Rita
August 17, 2016
Lunch / Dinner: "Decadent Burger Calypso" - LOW CARB
Can you hear the music…is it calling your name? Come—dance, loosen up, enjoy this summer day…don’t let it slip away. We have a little footwork to keep us moving as the music releases our senses and relaxes the stress right off our bones! Now we can enjoy our “Decadent Burger Calypso” as the summer breeze splashes against our cheeks and lights our face with a smile.
Ingredients: (serves 2)
• 1 lb. organic, grass-fed, grass-finished ground beef
• 2 large leaves, organic romaine lettuce
• 2 thick slices of organic onion, well-grilled
• 2 thick slices of organic tomato, raw or grilled
• 3 slices organic, uncured, apple-smoked bacon, baked to favorite crispness
• 2 slices organic, Havarti cheese
• 1 Tbsp. organic guacamole (purchased or home-made)
Bacon can be pre-baked any time before you are ready to prepare your burgers...suggest 390-400 degrees for 20-30 minutes, depending on the number of slices you may be baking
Form your ground beef into two patties ready for grilling
Form your ground beef into two patties ready for grilling
Form your ground beef into two patties ready for grilling
Grill prepared burgers to desired wellness on first side, flip burgers and place cheese on top for time to melt
To serve:
1 romaine lettuce leaf as the foundation, topped with grilled onion & tomato, now burger with cheese, bacon next, and finally the guacamole for a decadent calypso!
YOUR HEALTHY PLATE COACH - Rita
August 10, 2016
Lunch / Dinner: Summer Slaw - LOW CARB
Something cool…something crunchy…something zesty! That just works for a summer meal sitting out on the patio enjoying the perfect outdoors. This week we have another tasty delight that’s created in a snap and still satisfies our longing for delicious! Choose your favorite grilled selection of fish, poultry, beef or pork and pair it with tonight’s “Summer Slaw” for another summer favorite
Ingredients: (serves 4)
• 12 oz. organic, shredded green & red cabbage
• 1 Tbsp. finely chopped cilantro leaves
• 3 gloves garlic, minced
• 1/2+ tsp. organic ground ginger
• 1/3 cup organic, fresh-squeezed lime juice
• 1 1/2 tsp. organic, coconut crystals
• 3 tsp. balsamic vinegar
• Red pepper flakes to taste (they definitely completee orchestra of flavors)
Place your cabbage in a large salad bowl for easy mixing
Combine remaining ingredients in a shaker bottle for complete mixing…let set for 15 minutes to insure flavor combining
Pour liquid over cabbage and thoroughly toss with a large fork…it’s ready to serve!
YOUR HEALTHY PLATE COACH - Rita
August 3, 2016
Lunch / Dinner: "Chicken Shimmy" - LOW CARB
Another great number from our guest chef, Ryan, who does delight in TASTE…it’s not worth the effort if it isn’t over-flowing with “flavor” is his motto! His second requirement is SIMPLICITY! He creates with efficiency in mind, because he’s always on the run with life and has much to accomplish each and every day (sound familiar). This week let’s give a big round of applause to Ryan for his presentation of the “Chicken Shimmy”!
Ingredients:
• Organic chicken thighs cut into pieces
• Organic broccoli flowerets
• Ground cinnamon
• 21 Seasoning (from Trader Joe's)
• Organic oregano
• Organic garlic powder
• Himalayan Salt (optional)
After cutting your chicken into bite-sized pieces, arrange them on a flat surface with the broccoli
Using the above listed ingredients, sprinkle the chicken with each one to your preference (chef’s note: 1/2 to 3/4 lbs. of chicken & 1-2 cups broccoli uses approximately 1/4 teaspoon of each seasoning)
Spray large ceramic skillet or wok with organic olive oil, add chicken and broccoli and toss until all seasonings are evenly distributed and continue cooking until meat is cooked/browned to your personal liking!
YOUR HEALTHY PLATE COACH - Rita
July 27, 2016
Lunch / Dinner: "Carne Asada Fiesta" - LOW CARB
Ooo baby...we need some fiesta summer flavor...a grilling to remember with each and every bite…we are creating a “Carne Asada Fiesta” this week…a taste delight to put at the top of our grilling repertoire. It’s a prepare-in-advance masterpiece which delights both family and guests, so let’s do it together!
Ingredients: (serves several)
• 4-5 lbs. organic, beef flap meat
• 1/2 cup organic coconut aminos
• 1/2 cup organic orange juice
• 1/2 cup organic lime juice
• 1/2 cup organic, virgin olive oil
• 1/4 cup red wine vinegar
• 6 gloves garlic, minced
• 1 organic, medium sized onion, finely chopped
• 4-6 Tbsp. chipotle pepper paste (once you find it...you'll love it to death!)
• 1 Tbsp. chili powder
• 1 Tbsp. ground cumin
• 1 Tbsp. paprika
• 1 Tbsp. cilantro (dried or finely chopped fresh)
• 1 tsp. dried oregano
• 1/2 tsp. white pepper
In large bowl thoroughly mix all liquid and dry ingredients plus garlic & onion together for your marinade
Lay flap meat in a large casserole-type dish and pour the marinade mixture over meat to completely cover, then pierce meat many times with a fork…now refrigerate
Allow marinade to work its magic on the flap meat for 48 hours to thoroughly penetrate flavor into the meat and tenderize it to perfection
Heat your grill to high…once grill is HOT, place your meat on grill and turn only once to thoroughly brown both sides for perfect flavor…be sure to share with family & friends!
YOUR HEALTHY PLATE COACH - Rita
July 13, 2016
Lunch / Dinner: "Right Protein Salad" - LOW CARB
Have you taken time to ask yourself, “Am I eating enough of the RIGHT protein…the protein that aides my body’s cellular health and regeneration…the protein that ensures mental stamina and helps me feel ALIVE?” When your body isn’t fed the RIGHT protein, your cells become “tired” and old, which translates into illness, depression and your inability to cope with daily stresses. However, the RIGHT protein feeds the cells in all your tissues, bones, & organs with regenerating, revitalizing nutrition to keep you young and strong. With the RIGHT protein your cells dance with new life…literally. This week our steps move us to create the RIGHT PROTEIN SALAD…organic meat, eggs, nuts and seeds. Watch out—your cells will be celebrating!
Ingredients: (serves 2)
• 3-5 cups chopped organic greens of choice
• 1-4 small hard-boiled organic eggs
• 1-1.5 lbs. cooked, cubed organic meat of choice (beef, chicken, turkey, fish...)
• 2 small, organic tomatoes, cut into pieces
• 1-2 small handfuls, organic roasted pecans, chopped
• 1-4 Tbsps. organic, roasted, unsalted seeds of choice (flax, sunflower, poppy, pumpkin...)
• 2 Tbsp. organic, balsamic vinegar
Set your bowls out, find your favorite cutting board, secure your favorite knife and begin!
A favorite salad drizzle for me is a high-quality, organic balsamic vinegar which is both thicker and tastier than most balsamic
YOUR HEALTHY PLATE COACH - Rita
July 6, 2016
Lunch / Dinner: Summer Cool Step - LOW CARB
We like a bit of down time during the summer…time to do the “fun stuff” that this time of year can offer us. We savor time without exerting a bunch of effort on a project…time to stay cool. Wait a minute—what’s for dinner tonight? Let’s avoid heating up the kitchen right now. We’ll focus on a cool summer delight with minor exertion for a great, summer, high-protein meal. Staying cool in the kitchen is what it’s all about today with our “Summer Cool Step”.
Ingredients: (single serving)
• 1/2 - 3/4 lbs. pre-cooked, organic turkey breast
• 2-3 handfuls organic, baby spinach leaves
• 1 medium, organic tomato, chopped
• 1 small, organic cucumber, sliced
• 1 small, organic, cooked beet, sliced
• 1 Tbsp. organic, extra virgin olive oil
• 2 Tbsp. organic, balsamic vinegar
Arrange the first five ingredients on a plate to visually inspire your taste buds…yep, you have just alerted them!
Combine the final two ingredients in a small bottle for a thorough shaking opportunity as your salad dressing…now drizzle over your prepared salad plate for your finishing touch and say, it’s done!
YOUR HEALTHY PLATE COACH - Rita
June 8, 2016
PHASE 1 Lunch/Dinner Meal: "Jazzy Salsa Salad" - Low Carb
Living in southern California truly allows me to enjoy a prominent outdoor life both for cooking and playing. So once again, I took my iron skillet to my gas grill burner and fired it up for an old favorite from a couple of years ago...my “Jazzy Salsa Salad”. That’s right I dove into my archives for a tasty single-skillet meal that I was able to prepare outdoors and it was truly a dance to admire. I have been cooped up indoors for a month on a huge project I undertook and now upon its completion, I am savoring my freedom once again...YES!
Ingredients: (serves 2-4)
• 2 lbs. fresh, organic beef steak of choice
• 3 large, organic onions, sliced fajita style
• 3 medium, organic peppers-red, orange, & yellow, sliced fajita style
• 1 tsp. celery seed
• 1 tsp. smoked paprika
• 1 tsp. paprika
• 1 tsp. chili powder
Using a heavy iron skillet, heat pan to medium; spray olive oil on sliced onions and add to skillet, when medium temperature has been reached; cook onions until nearly browned, volume will be quite reduced at this time
Add sliced bell peppers and continue cooking until onions are nicely browned and peppers are only slightly cooked and but still retain their full color
Remove onions & peppers from skillet and set in covered dish to keep warm
Spray beef with olive oil and sauté it in same skillet until completely cooked through
Add onions & peppers to cooked beef AND add all the seasonings listed above and toss all ingredients until completely mixed well; may need to add some purified water to retain saucy consistency
Serve the beef mixture over a bed of chopped greens of your choice for a jazzy “Salsa” salad that will create some exceptional fond memories of delectable taste!
Remember, take some time to experiment with other favorite seasonings or vegetables…improvisation is your individual expression and worthy of a try.
YOUR HEALTHY PLATE COACH - Rita
May 4, 2016
PHASE 1 Lunch / Dinner Meal: "A Diamond in the Fresh" - Low Carb
Another month gone by already…how did that happen?…we completely fill our lives with commitments and often times put ourselves and our well-being on the back burner until the burden comes tumbling down on us with a vengeance. Then…”oh my goodness, I really need to make some changes!” Let’s put our healthy longevity at the top of our list for May and focus the spotlight on healthier choices. Our dance this week is crisp, snappy, and completely fills the void of scrumptious…I present you with A Diamond in the Fresh!
Ingredients: (single serving)
• 2-3 handfuls organic mixed greens + sprouts
• 10+ organic cherry-size tomatoes, sliced
• 1 small, organic cucumber, sliced
• 1 small, organic, cooked beet, sliced
• 1/4 cup raw, sliced almonds, sauteed until well-browned, then cooled
• 1 Tbsp. organic, extra virgin olive oil
• 2 Tbsp. organic, high-grade balsamic vinegar
Arrange the first four ingredients on a plate to visually alert your taste buds...yes!
In a small ceramic skillet add a pat of organic butter, heat until butter melted, add the almonds and continuously sauté until golden brown for perfect crispness & flavor
Spread the almonds on a clean towel to remove and excess butter and to cool them; once cool sprinkle over first four ingredients
Combine final two ingredients in a small bowl or bottle for thorough mixing and then drizzle over your prepared plate for a scrumptious Diamond in the Fresh!
YOUR HEALTHY PLATE COACH - Rita
April 27, 2016
PHASE 1 Lunch / Dinner Meal: New You Burger - Low Carb
It’s personal, it’s commitment, it’s life-changing and it’s yours! That’s right, today’s steps are self-designed by you. You set the tempo, the rhythm, the intensity because you personally understand your goals. You require an effective detox. You want a smaller size. You need the lower weight. You demand better health! You’re tossing out all those bottles & bottles of synthetic vitamins, minerals, powders and mixes. You are replacing poor health with successful, real, organic, GMO-free, SUPERsmartFOODS™ and dancing yourself into being free of dis-ease in your life!
Ingredients: (serves 2-4)
• 1 lb. ground chicken or turkey or beef
• 3/4 cup yellow onion, finely chopped (divided)
• 4 tsp. fresh, organic basil leaves (divided)
• 1/2 tsp. fresh cut or dried oregano
• 1/8 tsp. black pepper and Himalayan salt to taste
• Spray olive or coconut oil spray
• 1 square basket of whole, organic cremini mushrooms
• 1/2 cup low-sodium chicken broth
• 3/4 tsp. organic, fresh thyme, chopped or 1/4 tsp. dried
• 3/4 cup organic, non-GMO coconut milk (divided)
• Cast iron skillet
• 3/4 tsp. organic, fresh thyme, chopped or 1/4 tsp. dried
Prepare ground meat in large bowl:
Combine meat, 1/2 cup chopped onion, 3 tsp. chopped basil, oregano, salt and pepper…now form into 2-4 thick patties
Lightly spray each patty and cook in pre-heated iron skillet on medium-low heat; cook both sides of patties to dark brown color and then place each patty on warmed plate in the oven until sauce is ready
Prepare mushroom sauce:
Lightly spray non-stick ceramic pan with spray oil; add mushrooms and remaining onion and sauté until onion is translucent, stir frequently & cook approx. 5 min.; add broth and thyme and continue stirring for additional 5 min.; next, add the coconut milk and 1 tsp. basil and stir until completely blended; continue cooking on very low for 10 min.
Distribute sauce evenly over each patty; garnish as desired
YOUR HEALTHY PLATE COACH - Rita
April 20, 2016
PHASE 1 Lunch / Dinner Meal: Master "Turkey Trot" - Low Carb
It’s time for a little ragtime “Turkey Trot” from the early 1900’s to start your momentum for your evening feast. This dance with its embellished scissor-like kicks of the feet and fast trotting actions will get your blood moving as you head to the kitchen for the evolution of your gourmet creation. Let’s do this, dancers, and keep the healthy momentum moving forward!
Ingredients: (serves 2)
• 1 Large, organic, turkey breast
• 2 Organic, medium-sized onions, chopped
• 4-5 Organic, celery stalks, chopped
• 3 Tsp. poultry seasoning
• 32 oz. organic, low-sodium vegetable broth
• Fresh organic asparagus
• Seasoning of choice: Trader Joe's 21 seasoning, allspice, Italian seasoning, etc.
• Spray olive oil
• Fresh organic baby beets, baked or steamed until tender, cooled, and then skinned
In crock pot…add the vegetable broth, poultry seasoning, and turkey breast and cook for 2½ hours on high.
After 2½ hours, add the chopped onions and celery and stir the broth to be sure all mixed well
Beets, depending on size, should be baked at 350 degrees for 1 to 1 ½ hours after piercing each beet with fork several times—may be prepared previous day and served cooled with turkey and asparagus (or steam until tender)
Lay asparagus on parchment paper on cookie sheet; lightly spray asparagus with olive oil and sprinkle with seasoning of choice
After turkey has been removed from the broth, place prepared asparagus into pre-heated 350 degree oven for 10-15 minutes until desired wellness achieved
Slice turkey while asparagus are baking, add prepared beets to plate, then asparagus…
Share your gourmet creation with family and friends!
YOUR HEALTHY PLATE COACH - Rita
April 13, 2016
PHASE 1 Lunch / Dinner Meal: "Cumbia Veggie Bowl" - Low Carb
Let’s get some attention this week with our Cumbia Veggie Bowl. The Cumbia began as a courtship dance with lots of hip action, so it definitely is meant to gain attention. This bowl is sure to please a hungry appetite with its varied flavors, textures, and taste which will tempt all to heartily enjoy eating their veggies.
Ingredients: (serves 2)
• 3-6 cups chopped organic baby spinach or greens of choice
• 2 organic avocadoes, sliced
• 2 small, organic tomatoes, cut into pieces
• 4 small, organic beets - steamed, cooled, peeled, chopped
• 4-8 medium, organic crimini mushrooms, sliced
• 2-4 Tbsp. organic, toasted, unsalted sunflower seeds
• 2-4 organic, green onions, sliced
• 1-2 Tbsp. high-quality balsamic vinegar
Set your bowls out, find your chopping block, gather a favorite knife and begin slicing, cutting, chopping all your ingredients and pile into your bowls
Drizzle with a high-quality balsamic vinegar and enjoy a mouthful of dancing flavor!
IDEAS: Top your creation with slices of boneless, grilled chicken, beef, or fish of your choice OR just pair your created bowl with a side protein favorite.
YOUR HEALTHY PLATE COACH - Rita
April 6, 2016
PHASE 1 Lunch / Dinner Meal: "Hully Gully Veggie Skillet"
Like the dance, our skillet creation is unstructured and wide open to interpretation, meaning your own creativity is the only limit to what you might include in the “Hully Gully Veggie Skillet”. I like to go for both colorful and taste-bud-popping, so I use fresh herbs rather than dried, but your time-budget will dictate your best path to perfection. This dance is especially delightful to set before guests because of the rainbow of color.
Ingredients: (serves 4)
• 2 medium, organic zucchini pieces
• 2 medium, organic yellow squash pieces
• 1 medium, organic red bell pepper pieces
• 1 medium, organic tomato, chopped
• 4 medium, organic green onions, chopped
• 6 oz. organic, crimini mushrooms, sliced
• 1 cup chopped, organic basil leaves, stems removed
• 1 Tbsp. chopped, organic rosemary leaves
• 2-4 gloves organic garlic, minced
In large iron skillet add 2 tablespoons organic butter + 1 teaspoon organic olive oil; heat skillet to medium
Once skillet is heated; add bell pepper and sauté until soft…next add remaining ingredients and continue tossing until thoroughly mixed, heated, and desired crispness of the vegetables is reached
Serve on warmed plates to compliment your protein of choice: beef, buffalo, chicken, fish, or turkey
YOUR HEALTHY PLATE COACH - Rita
March 30, 2016
PHASE 1 Lunch / Dinner Meal: "Chicken Calypso" - LOW CARB
Experience the savory, delectable flavor of perfectly-grilled, organic chicken on a relaxing weekend of warmer weather. We do need to just kickback and take a break from time to time to regenerate our very being. Grab a glass of your favorite beverage while you peacefully enjoy a calm afternoon of a perfect grill. That’s right…while you’re enjoying your quiet time…your well-seasoned bird is nicely browning to pair with a fresh green, organic salad as you create your “Chicken Calypso”. A perfect rhythm for your down time is yours to enjoy!
Ingredients: (serves 4)
• 3 1/2 lbs. whole, organic chicken
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. 21 Seasoning
• 1 tsp. paprika or smoked paprika
• Himalayan salt to taste
• Olive oil spray
Thoroughly wash and dry the chicken
Cut it in half, length wise
Spray entire bird with olive oil; sprinkle with all seasonings and then spray again with oil
Place on preheated grill with skin-side up…be sure flame not directly under the chicken but to the side to prevent burning of your bird
Close the grill and keep at 375 to 400 degrees for approximately 90 minutes
YOUR HEALTHY PLATE COACH - Rita
March 23, 2016
PHASE 1 Lunch / Dinner Meal: Chicken Piccata "Waltz"
This “Waltz” is so very delicious and a great recipe to serve when you’re craving a delicate, tasty meal which has a marvelous eye-appeal, even before your very first bite. Movement, grace, and timing are all part of this delightful dance. Gather your ingredients together and be prepared for greatness with a perfect-presentation, mouth-watering masterpiece—the Chicken Piccata Waltz!
Ingredients: (serves 2)
• 1-11/2 lbs. boneless, skinless chicken breasts, sliced into cutlets-type thickness
• Garlic powder (to taste)
• Spray organic olive or coconut oil
• 1/4 cup dry white wine
• 2 gloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/4 tsp. paprika
• 4 Tbsp. fresh lemon juice
• 1 Tbsp. drained capers
• 2 small lemons sliced
• Chopped fresh parsley for garnish
• NOTE: Serve with steamed broccoli (it's yummy with the chicken sauce)
Heat iron skillet to medium temperature…season each chicken cutlet with garlic powder…lightly spray chicken with oil…brown both sides of chicken and place on warmed plate in 250 degree oven—being careful not to overcook the chicken
Next, deglaze skillet with wine, add minced garlic…cook until slightly brown
Add broth, lemon juice, paprika and capers, mix and continue heating until liquid reduces to about half, then add lemon slices until heated thoroughly
Spoon reduced liquid mixture over cutlets in the oven
Garnish with fresh, chopped parsley – SERVE!
PHASE 2 – BEFORE browning and spraying chicken, coat with almond flour and AFTER chicken placed on warmed plates, add 2 Tbsp. butter to skillet while deglazing, for a thicker, richer sauce
YOUR HEALTHY PLATE COACH - Rita
February 24, 2016
PHASE 1 Lunch / Dinner: "So-Good-Meatballs"
Ingredients: (serves 2)
• 1 lb. organic ground beef
• 3 cloves garlic, minced
• 1 egg
• 1/2 cup cheese (preferred is pepper jack or three-cheese mix)
• 1 4 oz. can fire roasted, diced green chiles
• 1 tsp. chopped basil
• 1.5 tsp 21 Seasoning Salute (Trader Joe's)
• Pinch of dill weed seasoning
• Dash extra garlic powder
• Himalayan salt to taste, if desired
Mix all above ingredients and roll into approximately 20 meatballs
Heat ceramic skillet, add meatballs to brown, turning often to thoroughly cook, set aside
Sauce:
• One thick slice of butter
• 1 tsp. 21 Seasoning
• 1 clove garlic, minced
• 1/2 cup coconut aminos
Mix above ingredients and let simmer on low
Add meatballs and broccoli to sauce in pan, coat and thoroughly warm
Serve over fresh, organic sliced carrots for a nice crunch!
And this week we are privileged to again to have another GUEST RECIPE from our latest “Healthy Chef”, Ryan Meyers. This guy truly made a transformation from eating-on-the-run-whatever-was-closest TO making a real P-L-A-N Putting Love and Attention where Needed. Health is truly a lifelong commitment…a commitment to enjoy life…pushing away the opportunity for disease to take over a weakened immune system…avoid diabetes, decrease heart disease, reduce obesity, strengthen the body’s natural ability to heal using directionH to focus on true commitment and educated choices. Avoid the use of endless new medications, flooding the market daily with their warnings, toxins, side effects, and contra-indications. Love your mind, body and soul by putting into it what you expect and want as a return!
YOUR HEALTHY PLATE COACH - Rita
February 10, 2016
PHASE 1 Lunch / Dinner: "Running Man Chicken Guac"
Ingredients: (single serving)
• 1/2-3/4 lb. chicken breast meat, diced
• 1 Tbsp. organic butter
• 1/4 tsp. 21 Seasoning Salute
• Garlic powder (to taste)
• 1 Haas avocado, diced
• 1-2 Tbsp. canned, fire-roasted diced green chiles (mild)
• Dash Himalayan salt to taste
Heat iron skillet to medium and add butter to melt
Place chicken, 21 Seasoning, & garlic powder into heated pain, and cook until chicken is nicely browned
Remove skillet from heat and toss with chiles, avocados and salt
THIS IS A PHASE II GUEST RECIPE – Thank you
This week we’re exploring the Running Man dance with its quick steps from the 80’s. It’s a change-up, because it is both a Phase II recipe and sent in by one our aspiring new chefs, Ryan Meyers with his—taste, time and treasure parameters! His demand is mouth-watering taste, busy-schedule-time-sensitive preparation, and fresh-treasured ingredients. This week we present his “Running Man Chicken Guac”!
YOUR HEALTHY PLATE COACH - Rita
February 3, 2016
PHASE 1 Lunch / Dinner: "Scottish Reel Stew"
Ingredients: (serves 2-4)
• 1 Tbsp. olive oil
• 1 organic. medium onion, chopped
• 22 oz. organic, ground turkey
• 1/2 cup thin-sliced fresh basil
• 1 cup unsalted, chicken stock
• 6 oz. organic, crimini mushrooms, sliced
• 1 large, organic zucchini, diced
• 1 15 oz. can organic, diced, tomatoes
• 2 Tbsp. organic, unsweetened coconut milk (Native Forest brand)
• 1/2 tsp. Xylo
• 1/4 - 1/2 tsp. red chili peper flakes
In large ceramic Dutch oven pot, heat olive oil and sauté onion for about 5 minutes; then add turkey and continue cooking until meat is thoroughly cooked then mix in the basil
On medium heat…add chicken stock, mushrooms, zucchini, tomatoes, coconut milk, Xylo and red pepper flakes…thoroughly mix…turn heat off…cool, then refrigerate for next-day serving (flavors will meld together for a warm hearty meal).
Serve in a bowl or over broccoli slaw
PHASE 2: Top with a favorite grated cheese!
While I live in southern California and am privileged with mild winter weather, two of my three adult children are living in burdensome climates. Thus, my west coast location truly allows me to appreciate my spoiled existence, while hearing about their bitter cold experiences and burdensome travels on snow-covered roads. In understanding the harshness that winter can offer, I want to introduce you to a rich and hearty Scottish Reel Stew—a lively number to warm you through and through!
YOUR HEALTHY PLATE COACH - Rita
January 27, 2016
PHASE 1 Lunch / Dinner: "Beefy Time Warp"
Ingredients: (serves 4-6)
• 32-48 oz. Low-sodium, organic vegetable broth
• 1 1/2 - 2 lbs. lean beef, cut into small pieces
• 1/4 - 1/2 tsp. chili pepper flakes
Simmer above for 1-2 hrs. until beef is tender
Once tender, remove from heat and add:
• 5 grinds of fresh pepper
• 1/2 onion, chopped
• 1 tsp. cilantro
• 3 gloves garlic, minced
• 4 tsp. fresh, chopped basil
• 1/2 tsp. cinnamon
Cool the meat and seasoning combination and refrigerate overnight for enhanced flavor
Next day, heat 1/2 of meat-broth-seasoning mixture and add:
• 1/2 cup organic, fresh or frozen green beans
• 1 lg. organic zucchini, cut into bite-sized pieces
• 4 oz. organic snow peas
• 4 oz. organic broccoli slaw
• 4 oz. organic shredded cabbage
Second day, heat remaining meat-broth-seasoning mixture and veggies
Be sure to add vegetables to well-heated broth mixture and only cook 2-5 minutes to keep vegetables from getting soggy
PHASE 2: Serve with a dollop of sour cream on top or top with 1/4 cup of favorite shredded cheese
Baby it’s cold outside and we need a body-warming “shag” to heat things up with some meaningful footwork and body movement! Let’s be faithful to ourselves and stay disciplined for the sake true health…building our immune system from the inside out and then savoring the high points of life. Health is a commitment to happiness and our ability to enjoy life well up into our larger-numbered birthdays. Is it worth the cost of quality health-building now to avoid the high cost of medication later? You are the only judge as we commit our footwork and full body movement this week to our “Beefy Time Warp” dance!
YOUR HEALTHY PLATE COACH - Rita
January 20, 2016
PHASE 1 Lunch / Dinner: "Chicken Free Step"
Ingredients: (single serving)
• 1/2 - 3/4 lb. chicken breast meat, chopped into bite-size pieces
• 1 Tbsp. organic butter
• 1 organic lemon, cut in half
• Ground pepper to taste
• Garlic powder to taste
• Himalayan salt to taste
• 1 tsp. Coconut aminos
• Organic romaine lettuce, chopped
• 1/4 Cucumber chopped
Heat iron skillet to medium and add butter to melt
Prepare chicken breast with juice from 1/2 lemon, pepper, garlic, salt, and Coconut aminos.
Place chicken into heated pan, being sure all prep ingredients are poured in, and cook each side until dark and lightly crisp
Place chopped lettuce into large salad bowl and coat with juice of second 1/2 of lemon
Add your prepared chicken to your lemon-dressed romaine and savor the flavor
PHASE 2: Serve with a topping of blue cheese crumbles for another layer of flavor
Another powerful week of getting healthy is our focus and we have a guest instructor for your dancing pleasure. This week’s movements are the creation of Ryan Meyers and he is driven by great taste and simplicity and offers you his BEST “Chicken Free Step”. A quick movement, high energy freestyle number for a mouth-watering novelty!
YOUR HEALTHY PLATE COACH - Rita
January 13, 2016
PHASE 1 Lunch / Dinner: Spinach Marinara "Zoppetto"
Ingredients: (serves 2)
• 1-1 1/2 lbs. fresh, hormone-free chicken breasts, shrimp, or scallops
• Spray organic olive or coconut oil
• 1-2 fresh garlic gloves, minced
• 1/2 fresh, organic onion, chopped
• 10 Mushrooms, sliced
• 1/2 Bell pepper, chopped (yellow, green, red, orange)
• 1 Tsp. Italian seasoning
• 1/8 Tsp. black pepper
• 1/2 to 1 cup organic, marinara sauce
• 1/2 cup non-fat, hormone-free cottage cheese
• 2 Handfuls, fresh, organic baby spinach leaves, chopped
In non-stick ceramic skillet, lightly spray oil, and sautéed garlic, onions, mushrooms, peppers and seasonings
Once sautéed and thoroughly heated to desired wellness, add to marinara sauce
Add cottage cheese and spinach leaves to marinara mixture
Place chicken breast pieces or shrimp or scallops into small, glass baking dish
Pour marinara mixture over chicken and bake at 350 degrees until cooked (45 – 60 min)
DELIZIOSA!
PHASE 2 – Add black olives to marinara mixture and replace non-fat cottage cheese with favorite, grated cheese of your choice…also, may substitute fresh-caught salmon for chicken, shrimp, or scallops
YOUR HEALTHY PLATE COACH - Rita
December 16, 2015
PHASE 1 Lunch / Dinner: Burger Patty "Two-Step"
Ingredients: (serves 2)
STEP ONE - combine the following into perfect patties
• 1-1/2 lbs. lean, grass-finished ground beef
• 1/4 chopped organic onion (any variety)
• 1/4 chopped organic pepper (red, green, yellow, or orange)
• 1 glove fresh garlic, minced
• 2 Tbsp. raw coconut aminos (great flavoring)
• 1-2 tsp. spicy mustard
• 1/2 tsp. oregano
STEP TWO - place prepared patty on hot grill
Once burger grilled on first side...sprinkle with dry onion flakes...cook to preference
Ingredients (serves 2)
STEP ONE - Choose your fresh veggies and slice
• 2-4 fresh organic carrots
• 2-4 fresh organic cucumbers
• 1 head fresh organic broccoli, using the florets
• 2-4 cooked, cold, peeled, organic beets
• 1-2 handfuls fresh tomatoes, sliced
• 1-2 Tbsp. balsamic vinegar
STEP TWO - Drizzle veggie platter with balsamic vinegar
WHEW! Some weeks are just so packed with obligations and activities, we barely have time to work on a new dance routine. This being one of those weeks for me means I’m keeping it very simple with the “Two Step”; a moderate rhythm, colorfully pleasing, and easy moves. One—two, one—two, and you have mastered this week’s dance!
YOUR HEALTHY PLATE COACH - Rita
December 2, 2015
PHASE 1 Lunch / Dinner: "Electric Slide Creation"
Ingredients: (serves 2-3)
• 1 lb. boneless, skinless, organic chicken breast meat
• 4 garlic cloves, minced
• 2 tsp. chopped, organic fresh thyme
• 1/2 cup dry white wine
• 2/3 cup unsalted, organic chicken stock
• 1-2 Tbsp. butter
• 2 tsp. Dijon-type mustard
• 1/2 lb. fresh green beans Preheat oven to 425 degrees
Heat iron skillet to medium after spraying with olive oil spray
Sprinkle chicken with salt & pepper to taste, add chicken to heated skillet and cook 5 minutes on one side; turn chicken to second side and place skillet in pre-heated oven
Bake chicken for 7 minutes; remove skillet from oven; remove chicken from skillet and place chicken in covered bowl to keep warm
Return skillet to medium heat…add butter to melt…add thyme & garlic and sauté approximately 2 minutes…add wine to skillet and reduce liquid by about half while scrapping skillet to loosen browned bits
Add stock to skillet and cook until slightly thickened…stir in mustard and mix thoroughly
Quickly steam green beans to retain crispness, slide onto a plate and top with warm chicken
Pour sauce mixture over chicken and beans and savor your Electric Slide Creation!
PHASE 2: Top creation with toasted slivered almonds
Did you slide right into a perfect Thanksgiving holiday celebration with family & friends last week? Well now it’s time to take a breath, while continuing to stay light on our feet, as we enjoy some action in the warmth of our home studio kitchens. This week’s Electric Slide Creation is a mouthful to say and a mouthful of tasty nutrition, stuffed with protein for our Christmas shopping workouts straight ahead!
YOUR HEALTHY PLATE COACH - Rita
November 18, 2015
PHASE 1 Lunch / Dinner: "Beefy Bump"
Ingredients: (serves 2-4)
• 1-1 1/2 organic, grass-finished beef, stew-cut
• 32 oz. organic, low-sodium vegetable broth
• 2 whole, dried, organic bay leaves
• 4 cloves garlic, minced
• 2 tsp. fresh, organic basil, finely chopped
• 18 oz. organic, mixed stir-fry vegetables (red & green peppers, snap peas, snow peas, onions, mushrooms, bok choy, water chestnuts)
Pour vegetable broth into large pot
Add bite-sized pieces of stew-type beef and the bay leaves
Bring to a boil and then simmer for 1 hour or until beef is tender and turn heat off
Add garlic and basil, stir thoroughly, and let stand until cool & refrigerate over night
Re-heat beef combination to medium and vegetables to thoroughly heat through and serve. Do not overcook vegetables...enjoy their crispness in this hearty dish
PHASE 2: Serve with a topping of grated cheese or sour cream
Dancers…we want the funk of the bump to motivate us in the kitchen this week. This 1970’s dance concentrates on the hips, which we are taming through our Direction Lean efforts. That’s why we’re gathering to create the “Beefy Bump” steps of taste. A simple one-pot stop is going to bring smiles and warmth for a cooler autumn day that’ll be difficult to resist. Let’s get moving and grooving in our kitchen studios to “bump” off those extra inches!
YOUR HEALTHY PLATE COACH - Rita
November 11, 2015
PHASE 1 Lunch / Dinner: "Chicken Cha Cha"
Ingredients: (serves 2-4)
• 2 lbs. organic chicken breasts
• 15 oz. can diced, organic tomatoes
• 8 oz. carton cremini mushrooms, sliced
• 1/2 organic, medium-sized onion, sliced
• 4 gloves garlic, minced
• 1/4 cup dry red wine of your choice
• 1 red bell pepper, cut into pieces
• 1/2 tsp. rosemary
• 2 tsp. finely chopped fresh basil
Heat oven to 350 degrees
Spray glass baking dish with olive oil, set aside
In large bowl, combine all ingredients and pour into prepared glass baking dish
Place filled baking dish into pre-heated oven and bake 45-55 minutes
PHASE 2: Serve with a topping of grated gruyére & Swiss cheese combo
Many of us have tucked away our grills and turned back to the oven with the cooler and shorter days upon us now. Our bodies are preparing for winter dance steps, using the warmth of baking in the oven to add warmth to our indoor family activities. Biting into a nice hot dish at the end of a cooler day can be as simple as using a single mixing bowl, a small cutting block and one glass baking dish. We start our cooler weather dances this season with the week’s “Chicken Cha Cha”.
YOUR HEALTHY PLATE COACH - Rita
October 28, 2015
PHASE 1 Lunch / Dinner: "Deep Dip Disco"
Ingredients: (serves two)
• 1 lb. pre-cooked shrimp, tails removed
• 12 oz. fresh, organic broccoli slaw
• 1/4 large purple onion, sliced
• 6 oz. organic mushrooms, sliced
• 4 gloves garlic, minced
• 2-4 Tbsps. toasted sesame oil
• 1/4 tsp. red pepper flakes
Add 2 Tbsp. oil to wok and heat to medium
Add onions and garlic to heated oil and stir
Add shrimp, slaw, mushrooms, flakes and remaining oil; continue cooking until thoroughly heated
Remove to warm plate and “dip” into a taste bud delight!
PHASE 2: Top with minced nuts of your choice
Wow… we will be putting day-light-savings time to bed here in California this weekend, and it’s difficult to be peering into the holiday season just a few, fast-paced weeks away. Staying active probably won’t be a problem this time of year, but we still need to remember to plan ahead for healthy eating rather than the choose-as-you-cruise carb overload, which happens when we fail to plan. This week’s dance is easy… only quick steps needed for our “Deep Dip Disco”.
YOUR HEALTHY PLATE COACH - Rita
October 14, 2015
PHASE 1 Lunch / Dinner: "Roasted Rock-It Chicken"
Ingredients: (serves 2)
• 1 lb. organic chicken breast
• 4 Tbsp. fresh-squeezed lime juice
• 2 Tbsp. organic, unsweetened cocnut milk
• 2 tsp. crushed garlic
• 1 tsp. Xylo sweet
• 1/2 tsp. ground black pepper
• 1/2 tsp. red pepper flakes
Combine all ingredients, except the chicken breasts, into a bowl and mix well
Place chicken breast meat into a lightly-olive-oil-sprayed glass baking dish and pour the combined seasonings over the top
Place glass dish into pre-heated 325 degree oven for 50-60 minutes or until fully cooked
PHASE 2: Replace coconut milk with half-half cream
Our “Roasted Rock-It Chicken” is nicely spiced and will definitely move your body into a great flavorful rhythm. This week’s highlight is a great combination of citrus and spice and of course…everything nice! It pairs nicely with a medley of roasted tomatoes, zucchini, and yellow bell peppers to color your creative canvas.
YOUR HEALTHY PLATE COACH - Rita
October 7, 2015
PHASE 1 Lunch / Dinner: "Whip It Chicken"
Ingredients: (serves 2)
• 1 lb. organic chicken breast, cut into pieces
• 2 green onions, cut into pieces
• large handful organic snow peas
• 1/4-1/2 cup organic shredded cabbage
• 2 gloves organic garlic, minced
• 1/4 cup Raw Coconut Amino liquid
• 1 tsp. toasted sesame oil
• 1/4 tsp. cardamom (optional)
• Spray olive oil
Spray wok with olive oil spray then heat to medium
Add chicken pieces to heated wok and sauté until nearly cooked
Now add green onions, snow peas, cabbage, garlic, coconut amino, sesame oil and cardamom and mix until well heated
Serving options: Over shredded cabbage or veggetti zucchini
PHASE 2: Serve with a topping of toasted, slivered almonds.
We have whipped into autumn, the sun is noticeably lower in the sky, and we are ready to begin leaving the patio grill for some new indoor dances. Our wok is a great piece of kitchen equipment for a tasty, quick meal. Our “Whip It Chicken” is simple, with a bit of crunch, and big on flavor. Let’s get down to it!
YOUR HEALTHY PLATE COACH - Rita
September 23, 2015
PHASE 1 Lunch / Dinner: "Wild Watusi"
Ingredients: (serves 2)
• 1 lb. organic beef steak of choice
• 1-2 gloves minced garlic to taste
• 1/2 cup brown ale
• 1/4 cup Raw Coconut Amino (in place of soy sauce - adds amazing flavor, less sodium)
• Ground pepper to taste
• Optional: 1/4 tsp. chili powder for extra zing
Mix together the garlic, brown ale, coconut aminos, ground pepper (and chili powder) in a shallow glass pan
Place your steak(s) – one large single or two smaller ones into the marinade and leave for four hours or overnight, turning the steak over at least one time.
Grill on a preheated, hot grill until desired wellness OR you can broil the steak under a hot flame if you do not have access to an outdoor grill OR cook in a hot iron skillet
Heat the leftover marinade to pour over cooked steak for added flavor with each bite!
PHASE 2: Serve with a topping of blue cheese crumbles for another layer of flavor
Good grief…summer is slipping right out the back door…one last grill is in order for this week as we begin bidding farewell to the longer, warmer days. As you probably realize by now, I am truly an outdoor dancer…I love patio rhythms next to my gas grill where I’m always ready for a hearty, protein grilled delight to compliment my tasty mix of leafy greens. This week’s Wild Watusi is fit for the hearty appetite—care to join me!
YOUR HEALTHY PLATE COACH - Rita
September 16, 2015
PHASE 1 Lunch / Dinner: "The Jerk Jamaican Chicken"
Ingredients: (serves four)
• 4 organic, skinless chicken breasts
• 1/4 tsp. ground cinnamon
• 1/2 tsp. ground allspice
• 1/2 tsp. ground black pepper
• 1 tsp. oregano
• 1 tsp. dried thyme
• 3 cloves garlic, minced
• 1/2 large onion, finely chopped
• 1/4 cup apple cider vinegar
• 1/4 cup Coconut Aminos
Be sure chicken breasts are patted dry
In large bowl with a lid, combine all ingredients except chicken
Rub the chicken with the marinate combination and refrigerate overnight
Preheat oven to 350 degrees; cover flat baking pan with parchment paper and space chicken pieces evenly on the paper
Cover with aluminum foil and bake for 25 minutes. Remove foil and continue baking for another 25-35 minutes until meat is cooked.
Let’s just transport ourselves to a nice little tropical island this week where we’ll never have a bad day…just a character-building day as we master an enjoyable new dance…The Jerk Jamaican Chicken. A whole new taste, using a great combination of spices to lift our spirits to new heights of accomplishment requiring full-body movements and even some calorie burning. Smile—we’re stepping onto the sand right now!
YOUR HEALTHY PLATE COACH - Rita
September 2, 2015
PHASE 1 Lunch / Dinner: "Hip-Hop" Mahi with Basil
Ingredients: (serves 2)
• 1 lb. Mahi fresh fish filets
• Olive or coconut oil spray
• 1/4 Tsp. smoked paprika
• 4-6 Tsp. fresh, organic basil, finely chopped
• 1/4-1/3 Cup organic coconut milk*
• 4-5 fresh, organic zucchini
• 1 Pepper, may use orange, red, yellow, or green, cut into pieces
• Olive or coconut oil spray
• 1/4-1/2 favorite seasoning mixture (ex. Italian, allspice, 21 Seasoning Salute from Trader Joes, onion powder, garlic powder or combination of a couple)
Prepare sauce: Pour coconut milk into oven-safe, glass bowl…stir in basil until well mixed
Place bowl in warm oven until heated—do not boil sauce (or set on top of oven near heat vent while vegetables are cooking and it should warm perfectly)
Prepare Mahi: Sprinkle fillets with smoked paprika & then lightly spray oil on them
Broil OR grill OR bake OR spray with oil and brown in iron skillet until cooked to desired wellness
Prepare vegetables: lightly spray cut vegetables with oil, toss with seasonings of choice (see above)
Place vegetables on parchment paper on cookie sheet and bake in 350 degree, pre-heated oven for 10-15 minutes or until desired crispness
Place Mahi on warmed plate and drizzle with basil sauce, add cooked vegetable and enjoy the Hip Hop movement of taste
*”Native Forest” brand, non-GMO verified, USDA organic, unsweetened – can buy by the case in cans from Amazon and use to make various “cream” sauces: pesto, garlic, curry, etc., use in coffee, tea, protein drinks; it’s a product of Thailand and once opened, lasts quite a while in a closed glass jar when refrigerated
Wow…taking time to rejuvenate, rest, and appreciate the world around us is truly a great blessing. My time away from routine was perfect…spending time with family and enjoying exceptional health made for a wonderful dance experience! And you…how did you do on your own this past week? Did you brave some new steps in the kitchen…venture out a bit on your own? I do hope you enjoyed your personal lead and are ready for dancing together once again with some cool moves and quick spins with this week’s Hip Hop Mahi with Basil. Let’s translate our skills and experience into perfect rhythm for our “uprock” moves while showing off our healthy style…we’re setting our kitchen studios ablaze with some awesome energy!
YOUR HEALTHY PLATE COACH - Rita
August 19, 2015
PHASE 1 Lunch / Dinner: Sundown Beef Ole Salad
Ingredients: (serves 2)
• 1 lb. hormone-free, lean ground beef
• 1 Tbsp. cumin
• 1/2 tsp. smoked paprika
• 1/2 tsp. onion powder
• 1/4 tsp. garlic powder
• 1/8 tsp. black pepper
• 1 1/2 tsp. dried oregano
• 1/4 tsp. red chili powder
• 1-2 grinds Himalayan salt (to taste)r
• Always dare to add additional seasonings to your liking!!
Brown ground beef then drain meat and put into bowl for later mixing
Add remaining 8 ingredients listed above to bowl with cooked beef and thoroughly mix
Into a large individual salad bowl add the following:
• Several handfuls of fresh spinach leaves, chopped to small bite-sized pieces
• 2 chopped green onions per bowl
• 1/4 to 1/2 cup fresh salsa - purchase in deli section of food market
• Hot sauce to taste (personal preference for me is nice-n-spicy!)
If the beef was previously prepared, warm in pan or oven to a medium temperature.
Distribute chopped spinach into bowls, add beef mixture over spinach
Top beef with desired amount of salsa and hot sauce…Muy bueno!
PHASE 2: Add ¼ cup of your favorite grated cheese on top of warm meat
Dedication to healthy longevity is the name of the game for all of us in the Direction H family. Living life, doing whatever we love, staying active for years of enjoying all the world has to offer is what we aspire to as we gracefully dance through a healthy day. This evening we will be creating our meal to the pleasant sound of mariachi music while we prepare the Sundown Beef Olé Salad.
YOUR HEALTHY PLATE COACH - Rita
August 5, 2015
PHASE 1 Lunch / Dinner Meal: Moroccan Flavor Fusion
Ingredients: (serves 4)
• 2 lbs. lean, boneless, skinless chicken thighs
• 1/4 cup extra virgin olive oil
• 1/8 tsp. cayenne pepper
• 1/4 tsp. each: fresh ground pepper, dried thyme, cinnamon
• 1/2 tsp. each: allspice, garlic powder, onion powder
• 1 tsp. turmeric
• 2 tsp. each: smoked paprika, cumin
• 1 Tbsp. fresh squeezed lime juice
Put chicken into a medium to large bowl with a lid
Combine all other ingredients in a small bowl and stir to combine for the marinade
Pour marinade over the chicken, add lid and vigorously shade until all chicken is coated
Place chicken with marinade into the refrigerator overnight
Next day, broil or grill chicken thighs until nicely browned on both sides
Anytime you can do a bit of prep work for a meal the evening before, it means it’s a perfect summer dish, because it doesn’t distract from all your outdoor summer activities. So this evening as we hear the soothing sound of the Moroccan oboe, we’ll spend a tiny bit of time in the kitchen for a HUGE tasty reward for tomorrow!
YOUR HEALTHY PLATE COACH - Rita
July 29, 2015
PHASE 1 Lunch / Dinner Meal: Buffalo "Jig"
Ingredients: (serves 2)
• 1-1 1/2 Ground buffalo or buffalo burgers
• Red / white wine of choise, 1/4 cup
• 1 green onion, finely chopped
• 1 glove garlic, minced
• 1 tsp. basil
• 1 tsp. raw coconut aminos
• 1 basket mushrooms, sliced
• 1/8 tsp. red chili pepper flakes (optional)
• Organic tomatoes & chopped organic cucumber (for garnish)
• NOTE: serve with a green salad of your choice OR additional, fresh garnish vegetables
Form buffalo into burgers if not purchased in that form
Broil or grill buffalo burgers on medium heat until cooked to preference
Place buffalo on plates warmed in 250 degree oven
In non-stock ceramic skillet, quickly sautéed wine, green onion, garlic, basil, coconut aminos, and mushrooms (with chili flakes, if chosen)
Once sautéed, pour mixtures evenly over buffalo burgers on heated plates – SERVE!
PHASE 2 – ADD: Two tablespoons of organic butter to wine mixture
How old are you? What have you learned thus far in life? I’ve learned that life is too short and too fragile to continue to deprive myself of taste, satisfaction, and menu options, while I sit quietly, watching others experience an explosion of possibilities. I too want to dance in the kitchen with excitement, learn new moves, and enhance my health and longevity with the DirectionLean backup team. This week calls for an easy “Buffalo Jig” movement to ease into a relaxing summer evening…fed, nourished, satisfied and no toxin load to feel guilty about!
YOUR HEALTHY PLATE COACH - Rita
July 1, 2015
PHASE 1 Lunch / Dinner Meal: "Boogie Bunch"
Ingredients: (serves 2)
• 1-2 lbs. top sirloin steak, grass finished
• Garlic powder (to taste)
• 1 cup fresh, organic broccoli
• 1 cup fresh, organic green beans
• Spray olive or coconut oil
• Seasoning of choice: Italian, allspice, 21 Seasoning, Old Bay, onion powder or a Combination of your favorites
Season top sirloin with garlic powder, to taste
Once seasoned, lightly spray with oil of choice
Grill, broil, or pan cook in iron skillet the seasoned, oiled sirloin and cook to desired wellness
Lightly spray broccoli and green beans & season with chosen combination
Place vegetables on parchment paper on cookie sheet and bake in 350 degree, pre-heated oven for 10-15 minutes or until desired crispness
Place cooked sirloin and vegetables on warmed plate and boogie to the table for enjoyment!
PHASE 2: Spread a teaspoon of Gorgonzola cheese on top of steak shortly before serving to insure cheese becomes soft and gooey from the warmth of the steak for full enjoyment.
How about a “Boogie Bunch” meal sensation for the Fourth of July! Nice and easy…time to stay light on your feet entertaining guests for this holiday celebration. Here we keep our food choices in check with Phase 1 and still provide a tasty meal for all those visiting. This week’s simple menu pushes you out of the meal prep humdrum right into the opportunity of enjoying your family & friends together around the holiday table.
YOUR HEALTHY PLATE COACH - Rita
June 24, 2015
PHASE 1 Lunch / Dinner Meal: Shrimp "Shuffle" Kabob
Ingredients: (serves 2)
• Fresh jumbo shrimp, shelled, deveined, tails
• 2 Tbsp. spicy mustard
• 2 Tbsp. fresh rosemary, stemmed
• 4 cloves garlic, minced
• 2 Tbsp. fresh lemon juice
• 2 Tbsp. balsamic vinegar
• 1 Tbsp. organic olive oil
• 8-12 mushrooms, depending on size
• 1 red bell pepper, cut into skewer-size pieces
• 1 yellow bell pepper, cut into skewer-size pieces
• 1 large onion, cut into skewer-size pieces
• Spray organic olive oil
• 2 to 3 cups fresh organic green beans, cut into serving-size pieces
• Spray organic olive oil
• 1/4 - 1/2 favorite seasoning mixture (ex. Italian seasoning, allspice, 21 Seasoning Salute from Trader Joes)
Combine second ingredient with next five ingredients & mix thoroughly together
Add prepared shrimp and be sure each shrimp is thoroughly coated and set in refrigerator, covered
Prepare second group of ingredients for skewers, cut, seperate into individual piles
Prepare green beans, spray with oil, toss with seasoning mixture of your choice
Place green beans on parchment paper on cookie sheet and bake in 350 degree oven for 15- 20 minutes or desired crispness is reached
Place shrimp, mushrooms, onions, and peppers alternately onto skewers; be sure to place an onion slice on each side of shrimp to enhance flavor of shrimp. Once all ingredients skewered, use remaining shrimp sauce to recoat shrimp. Lightly spray each completed skewer with olive oil and grill on medium heat until cooked.
Summer pushes our thoughts to seaside blissfulness and simple foot work. Our Shrimp Shuffle Kabob is a light, carefree little dance; with minimal prep time but BIG on satisfaction for our Phase 1 appetites. Let’s enjoy a seaside fling together!
PHASE 2: Once kabobs and green beans on plate—drizzle with melted butter to secure a very decadent meal.
YOUR HEALTHY PLATE COACH - Rita
June 10, 2015
PHASE 1 Lunch / Dinner Meal: Chicken Piccata "Waltz"
Ingredients: (serves 2)
• 1-11/2 lbs. boneless, skinless chicken breasts, sliced into cutlets-type thickness
• Garlic powder (to taste)
• Spray organic olive or coconut oil
• 1/4 cup dry white wine
• 2 gloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/4 tsp. paprika
• 4 Tbsp. fresh lemon juice
• 1 Tbsp. drained capers
• 2 small lemons sliced
• Chopped fresh parsley for garnish
• NOTE: Serve with steamed broccoli (it's yummy with the chicken sauce)
Heat iron skillet to medium temperature…season each chicken cutlet with garlic powder…lightly spray chicken with oil…brown both sides of chicken and place on warmed plate in 250 degree oven—being careful not to overcook the chicken
Next, deglaze skillet with wine, add minced garlic…cook until slightly brown
Add broth, lemon juice, paprika and capers, mix and continue heating until liquid reduces to about half, then add lemon slices until heated thoroughly
Spoon reduced liquid mixture over cutlets in the oven
Garnish with fresh, chopped parsley – SERVE!
This week’s “Waltz” is a bit more challenging, but a great recipe to have available to impress your guests and still keep your Phase 1 success in place. Movement, grace, and timing are all a part of this delightful dance. Once you have all the ingredients on hand…you are prepared for greatness with a tasty, perfect-presentation, mouth-watering masterpiece—the Chicken Piccata Waltz!
PHASE 2 – BEFORE browning and spraying chicken, coat with almond flour and AFTER chicken placed on warmed plates, add 2 Tbsp. butter to skillet while deglazing, for a thicker, richer sauce
YOUR HEALTHY PLATE COACH - Rita
May 27, 2015
PHASE 1 Lunch / Dinner Meal: "Basic Summer Smoothie"
Ingredients: (Single serving)
• 1/2-1 full cup purified water
• 1/4-1/3 cup coconut milk*
• 1/2 cup non-fat Greek yogurt - adds creaminess & keeps you filled longer
• 1-2 Tablespoons organic, ground flax seeds**
• 1-3 teaspoons Xyla (100% Xylitol sweetener), to your taste preference
• 1 cup crushed ice or ice cubes
Add all of the above ingredients into shaker bottle and SHAKE!
NEXT add: 1 ½ scoops of ProteinF1rst™ and one or two additional flavorings
Additional flavorings:
• 1/2 teaspoon unsweetened cocoa powder
• 1/2 teaspoon pure vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon pure peppermint extract
Shake once again…insert extra-long straw and DRINK nice, cool smoothie!
Also try…
cocoa powder WITH peppermint extract
cocoa powder WITH cinnamon
cocoa powder WITH vanilla extract
*Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk—can buy by the case online; it’s a product of Thailand
**Barlean’s Forti-Flax brand, premium ground flaxseed, USDA organic
Wow…we just finished up with Memorial Day Weekend! Was it great for you too? Sharing time with family and friends, tons of food and fun, hours to enjoy the outdoor warmer weather, and time to begin dreaming of favorite summer activities ahead. With all that in mind…this week our focus is the Basic Summer Smoothie with a list of on-hand musts and the step-by-step path to our new summer-on-the-go meal!
YOUR HEALTHY PLATE COACH - Rita
May 20, 2015
PHASE 1 Lunch / Dinner Meal: "Smooth Slide"
Ingredients: (4-6 serving2)
• 1 to 1.5 lbs. organic asparagus
• Minced onion to taste
• Chopped yellow bell peppers to taste
• Seasoning of choice: 21 Seasoning, Old Bay, smoked paprika, Italian seasoning, Allspice, black pepper, red pepper flakes, coriander, or any combination of your favorites
• Spray olive oil
Preheat oven to 325 degrees
Place parchment paper onto a cookie sheet and lay out the asparagus
Sprinkle asparagus with the minced onion and chopped bell peppers
Lightly spray the asparagus with olive oil or coconut oil, depending on your preference
Now, sprinkle your prepared asparagus with seasonings of your choice; my photo shows 21 Seasoning and red pepper flakes (two of my favorites)
Bake the asparagus in the preheated oven until desired crispness…approx. 10 minutes for slender stalks as shown in photograph
Simple dance steps are always welcoming…so this week we’ll work on the Smooth Slide with a simple veggie platter to share. Asparagus are plentiful this time of year and it’s time to dress them up just a little bit for a great presentation and palate delight!
PHASE 2: Drizzle 1 to 2 tablespoons melted butter over asparagus after removing from the oven and before serving
YOUR HEALTHY PLATE COACH - Rita
May 13, 2015
PHASE 1 Lunch / Dinner Meal: "Simple Spring Supper Steak"
Ingredients: (single serving2)
• 1/3 to 1/2 lb. organic, grass-finished steak
• minced garlic to taste
• Ground pepper to taste
• Spray olive oil
• 1/2 each red & yellow bell pepper, sliced
• 1/4 onion, sliced
Spread steak with minced garlic & pepper; spray with olive oil and place beef on well-heated grill, under broiler or into iron skillet to cook to desired wellness.
Remove to warm plate
Sautee peppers & onions in skillet over medium heat until desired crispness and spoon over warm steak
PHASE 2: Serve with a topping of blue cheese crumbles for another layer of flavor
Our spring weather can be rather fickle, which makes meal planning a bit challenging this time of year…should we grill a steak (oops it’s raining outside), broil the thing (oh no, too hot outside to start heating up the house) or just iron-pan braise the piece (weather really not an issue)? Whichever we choose, let’s just add a bit of flare with some sautéed bell peppers and onions, a side of steamed asparagus, and call it a delicious Phase 1 dance movement. Yes, I do like it for a tasty meal for one or enjoy it as an easy-fix delight with friends coming over for the evening. Let’s just call it our “Simple Spring Supper Steak”.
YOUR HEALTHY PLATE COACH - Rita
April 22, 2015
PHASE 1 Lunch / Dinner Meal: "Simple Shrimp"
Ingredients: (serves two)
• 1 lb. frozen shrimp, thawed
• 4 Tbsp. low-sodium, green salsa of choice
• 1-2 gloves garlic, minced
• Spray olive oil
Place shrimp on skewers for grilling purposes and spray both sides with olive oil to prevent sticking to the grill
Mix together the salsa and garlic
Grill should be hot for quick, even cooking
Place filled skewers on grill until shrimp are cooked on side one; remove from grill onto place and gently spoon salsa mixture onto cooked side of shrimp
Return skewers to the grill with uncooked side down toward grill flame with salsa side up; continue grilling second side while salsa is warming on top
Serve with a nice salad or low-carb vegetable of your choice
Today we are going simple with our “Simple Shrimp” recipe, which can actually be used with any protein choice…steak, chicken breast, or maybe mahi-mahi. Sometimes we just need a quick and tangy meal without any fuss—today is that day!
YOUR HEALTHY PLATE COACH - Rita
April 15, 2015
PHASE 1 Lunch / Dinner Meal: "Carioca Meal"
Ingredients: (single serving)
• 1/3 lb. hormone-free lean beef steak of choice
• Garlic powder
• 1-2 tsp. warmed cocnut milk
• Asparagus stalks for single serving
• 2-4 organic mushrooms of choice
• 1/4 lb. cauliflower
• 1/4 tsp. MSG-free, low-sodium chicken stock
• 1/4 tsp. organic butter
• Dash of garlic powder
• Salt & pepper to taste
Season steak with garlic powder and spray with olive oil spray in preparation for grilling
Warm the coconut milk in preparation for drizzling over the mushroom-topped steak; may add garlic powder if desired
Asparagus stalks & mushrooms can be grilled, baked or steamed depending on your preference
Cauliflower is steamed until soft; using mashing method, combine cauliflower with chicken stock, organic butter, garlic powder, salt and pepper…set aside and keep warm
Grill steak…grill/bake/steam asparagus and mushrooms until desired wellness
On plate place steak with mushrooms on top, add warm cauliflower, lay asparagus over cauliflower and finally top with warmed coconut milk for a delightful spring meal.
PHASE 2: Replace coconut milk with a whole cream/butter mixture sauce
Some energy is necessary for this Fred Astaire & Ginger Rogers special…the “Carioca”. It requires some fancy, fast-paced footwork with the partners’ foreheads touching, which is probably why it wasn’t one of the greatest hits. With that being said, this week’s creation is not quite as energy-expelling for us but still has a few extra steps for a delightful spring meal.
YOUR HEALTHY PLATE COACH - Rita
April 8, 2015
PHASE 1 Lunch / Dinner Meal: "Hully Gully Side"
Ingredients: (serves 2)
• 2 medium zucchini
• 2 medium summer squash
• 1/2 small sweet onion
• 1/2 medium red bell pepper
Pre-heat oven to 350 degrees
Lay parchment paper on a cookie sheet in preparation for evenly distributing vegetables on it for roasting
Slice all ingredients into pieces; place in large bowl with approximately 1-2 teaspoons olive oil and stir until all veggies are lightly coated with the oil
Now, add seasoning of your choice: Allspice, garlic, red chili flakes, 21 Seasoning, cardamom, smoked paprika, ground cloves, pepper, etc.)…toss until all veggies are coated with seasoning and then spread out onto prepared cookie sheet for oven roasting
Roast vegetable to desired wellness...I recommend checking them in 10-12 minutes if you like them well-heated with crispness
PHASE 2: After removing vegetables from oven, lightly sprinkle with parmesan cheese before serving
Keeping it on the lighter side, today we’re working on our “Hully Gully Side” dish structure with our twenty-count, four-wall line dance. Viewing the partner to our protein is our low-carb veggie, and we do want it flavorful and a good accompaniment in order to round off a perfect meal for our Phase 1 dancers.
YOUR HEALTHY PLATE COACH - Rita
March 25, 2015
PHASE 1 Lunch / Dinner: “Pomodoro Chicken”
Ingredients: (serves 4)
• 2 1/2 lbs. hormone-free chicken breasts, sliced into even-thickness cutlets
• Spray olive oil
• Garlic powder
• 1 cup low-sodium chicken broth
• 1 cup julienne cut sun-dried tomatoes
• 1/4 cup vodka
• 1/4 cup chopped green onions
Heat iron skillet to medium-high heat
Be sure chicken breast are sliced into cutlets of same thickness; season with garlic powder and spray with olive oil
Place into heated skillet and brown first side and turn once to brown second side
Transfer cutlets to glass baking dish while browning remaining cutlets
Remove pan from flame and deglaze with vodka and chicken broth; return to medium heat in order to heat the liquid mixture; once thoroughly heated, add the tomatoes
Pour liquid mixture over the chicken in the glass baking dish and cover
Bake in pre-heated 300 degree oven for 20-30 minutes; remove cover, garnish with green onions and serve
PHASE 2: Add four tablespoons heavy cream to heated liquid before pouring over chicken in the glass baking dish; cover bake as directed above.
Yes, yes, yes! Spring has sprung and we are now getting our bodies in shape for dancing in the sunshine…showing off our winter’s hard work! Each dance step moves us closer to our peak performance of a lean, hearty, energized lifestyle. It’s your for the taking…so this week we’re focused on fresh flavors and a gorgeous presentation with our “Pomodoro Chicken”.
YOUR HEALTHY PLATE COACH - Rita
March 18, 2015
PHASE 1 Lunch / Dinner: “Iron Skillet Scallops”
Ingredients: (serves 2)
• 1 lb. jumbo frozen sea scallops
• Smoked paprika
• Garlic powder
• Spray olive oil
Pat thawed scallops dry with paper towel and season with paprika and garlic powder, then spray with olive oil
Spray your iron skillet with olive oil spray
Heat skillet to medium-high; place scallops into skillet and cook approximately 2 to 3 minutes per side or until they turn opaque. Turn scallops only once. They cook quickly and are done when opaque. The scallops will become nice and browned on both sides and should be served immediately with a salad or roasted vegetables of your choice.
Well here in California, we have begun Daylight Savings Time, meaning longer days to do the activities we love, which may not include prep time in the kitchen. So, with that in mind our meal this week is super simple, tasty and a snap to prepare. It’s called “Iron Skillet Scallops” and is sure to delight your palate!
YOUR HEALTHY PLATE COACH - Rita
March 11, 2015
PHASE 1 Lunch / Dinner: “Walk It Out Kung Pao”
(shown with roasted Brussel sprouts)
Ingredients: (serves 2-4)
• 2 organic chicken breasts, cut into pieces
• 4 scallions, cut into 1/4 inch lengths
• 10 med-sized organic, yellow bell pepper, sliced
• 3 gloves organic garlic, minced
• Red pepper flakes to your desired "heat"
Sauce
• 2 tsp. chili paste
• 1 gloves organic garlic, minced
• 2 Tbsp. Raw Coconut Amino (instead of soy sauce)
• 2 Tbsp. sherry wine
• 2 tsp. red wine vinegar
• 2 tsp. Xylo Sweet
• 2 tsp. toasted sesame seed oil
In small bowl, blend all sauce ingredients and set aside
Spray ceramic skillet with olive oil spray and heat to medium; now cook chicken until nearly done; add scallions, mushrooms, bell peppers, garlic and sauce
Continue cooking until all heated thoroughly
Make it your own: remove scallions, mushrooms, bell pepper and instead add chopped yellow onion, sliced zucchini & yellow squash, cabbage slaw, and/or snow peas…just think variety/extra zing with additional red pepper flakes…
PHASE 2: Add 1 cup, unsalted cashew pieces or sliced almonds
Dancers! Do I have your attention? This week we are working on our dance attitude—personality, personal style/flavor to make it our own. That’s right…5, 6, 7, 8 begin with feet shoulder-width apart, slight rise onto the balls of your feet off your heels, and pivot with hips shifting and a little bounce into the kitchen, letting your hands flow with the hip-hop beat. Alright then—this week we master the “Walk It Out Kung Pao”…a flavorful, make-it-your-own main course dinner delicacy.
YOUR HEALTHY PLATE COACH - Rita
February 25, 2015
PHASE 1 Lunch / Dinner: “Chicken Dougie”
Ingredients: (serves 2-4)
• 3 lbs. organic chicken breasts, sliced into cutlet-style thickness
• Spray olive oil
• Ground black pepper
• 1/4 cup dry white wine
• 1/2 cup low-sodium chicken broth
• 4 gloves garlic, minced
• 2 large lemons, squeezed to remove ALL juice
• 2 Tbsp. organic butter
Spray iron skillet and heat to medium heat
Add peppered chicken cutlets and brown on both sides; remove to warm plate and place in the oven
Deglaze iron skillet with wine and broth; stir until pan is completely deglazed and then add garlic and sauté until well-cooked
Add lemon juice and butter and stir constantly until butter is completely melted and sauce comes to a simmer
Pour sauce over chicken and serve (chicken pictured with steamed asparagus which is also delicious with the sauce!)
PHASE 2: Sauce may be thickened with arrowroot
How you all doing dancers…ready for a bit of hip-hop action this week? That’s right, the “Chicken Dougie” will move your body through the kitchen in a shimmy style while passing your hands one at a time through or near your hair to complete the full action of this dance number. We all have to try new things and this week will burst you through your comfort zone and add a great shot of lemon zing into those smiling taste buds…let’s do it!
YOUR HEALTHY PLATE COACH - Rita
February 11, 2015
PHASE 1 Lunch / Dinner: “Cupid Shuffle Pepper Platter”
Ingredients: (serves 4)
• 4 large peppers - red, yellow, or both with tops and insides removed; keep & chop pepper tops to add to meat mixture later
• 2 lbs. hormone-free lean ground beef or ground turkey
• 2 cups finely chopped red onion
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1/2 tsp. Himalayan salt
• 6 cloves garlic, minced
• 1 tsp. chili powder
• 4 Tbsp. unsalted tomato paste
• 4 limes, squeezed for their juice only
Preheat oven to 400 degrees, place peppers into covered baking dish with 2 Tbsp. purified water and bake for 20 minutes
While peppers bake, spray ceramic skillet with olive oil, add ground meat and cook thoroughly and remove to a bowl
In same skillet add chopped pepper tops, onion, cumin, coriander, salt, garlic & chili powder and sauté until onions & peppers are soft—now, add back in the cooked meat, tomato paste and lime juice & thoroughly mix until all ingredients are well combined
Be sure peppers are cool enough to handle…now, divide meat mixture into four parts and pack each pepper until thoroughly stuffed and place into covered baking dish & cook at 350 degrees for 40 minutes
Garnish each pepper with chopped green onion, if you like
PHASE 2: add fresh grated parmesan cheese to cooled meat mixture, immediately before packing peppers
This week has a very significant day in it…you do remember what’s happening on the 14th, correct? That’s right…and that’s why we are focusing on this week’s steps of the Cupid Shuffle. Nice ‘n easy side steps, a little heel kicking, and finish with the hip action turn. Here we go…the “Cupid Shuffle Pepper Platter”. Tantalizing your taste buds and getting you in the mood for some romance. Happy Valentine’s Day!
YOUR HEALTHY PLATE COACH - Rita
January 28, 2015 – Super Bowl Sunday
PHASE 1 Lunch / Dinner: “End Zone Delights”
Ingredients:
• 2 lbs. frozen, cooked shrimp, thawed
• 1 small can tomato paste
• Chili powder
• Xylo sweetener
• Water
For every two tablespoons of tomato paste, mix 3/4 teaspoon of chili powder, 1/8 tsp. Xylo, & 2 Tbsps. of water to make the amount of desired cocktail sauce
Ingredients:
• 1 dozen hard-cooked eggs, peeled
• 12 tsp. brown mustard
• 3 tsp. Xylo Sweet
• 12 tsp. water
Slice each egg in half lengthwise, remove the yolk into a bowl & thoroughly crush yolks for mixing; add mustard, Xylo, and water—mix with yolks until mixture becomes thick & creamy; divide creamy mixture into each half egg white evenly; sprinkle with paprika
Ingredients:
• 1 cup non-fat Greek yogurt
• 1 Tbsp. Xylo Sweet
• 1/4 tsp. cardamom
• 1/2 tsp. pure vanilla extract
Mix all ingredients together for the veggie dip; choose your favorite veggies for dipping
Ingredients:
• 1-2 lbs. Brussel sprouts but in half & placed on parchment paper on cook sheet
Lightly spray with olive oil and season with your favorite: ex. 21 Seasoning or Herbs de Provence, or onion powder, or garlic powder
Ingredients:
• 1-2 lbs. chicken breast, baked in covered dish with 4 Tbsp. water until done, cool
• Raw Coconut Aminos (Coconut Secret is the brand name, found in health food stores - 65% less sodium than soy sauce)
Once chicken is cooled, cut into bite-sized cubes, drizzle with Coconut Aminos and set under broiled until lightly browned
This is the week for the BIG play…we’ve been waiting all season for the DAY! Super Bowl Sunday is heading right for us, and we are ready for our “End Zone Delights” with the best of the best! We want taste, we want variety and we want PROTEIN—so let’s get started and prepare a Phase 1 Super Bowl party with shrimp cocktail, deviled eggs, veggie tray with dip, and chicken bites!
YOUR HEALTHY PLATE COACH - Rita
January 14, 2015
PHASE 1 Lunch / Dinner: “Ball-Roll Waltz”
Ingredients for soup stock: (serves 4-6)
• 1/2 cup organic, diced sweet onion
• 1 cup organic, broccoli slaw
• 1 cup organic, shredded cabbage
• 1/4 cup organic, chopped fresh parsley
• 28 oz. jar/can low-sodium diced tomatoes
• 32 oz. organic, low-sodium veggie stock
Seasonings: 2-4 gloves garlic, minced; 1/2 tsp. dried sage; 1/2 tsp. dried thyme
Ingredients for meatballs:
• 1 lb. ground beef or turkey
• 1 large egg, lightly beaten
• 2 Tbsp. ground flax seed
Seasonings: 1 Tbsp. dried Italian seasoning, 1 tsp. minced garlic, ½ tsp. onion powder
Pour the veggie stock into a large pot and mix in the diced tomatoes, onions and seasonings…now heat the mixture to a very low boil
While soup stock mixture is heating, mix all the ingredients for the meatballs until well blended
Roll the meatball mixture into approximately 20 small balls (heaping teaspoon sized)
Be sure each meatball is rolled tight so it does not fall apart in the stock
Now, carefully place each meatball into the heated soup stock and cook on very, low boil until the meat balls are cooked through; it takes about 15-20 minutes; add remaining ingredients about 5-10 minutes before serving
PHASE 2: For meatballs use 1/2 lb. ground beef plus 1/2 lb. ground pork and add 1/4 cup shredded Parmesan cheese to the meatball mixture before rolling
YOUR HEALTHY PLATE COACH - Rita
January 7, 2015
PHASE 1 Lunch / Dinner: Chicken Walk Jive
Ingredients: (serves 4-6)
• 2 1/2 lbs. organic chicken breast, bite-size pieces
• 32 oz. organic, low-sodium chicken broth
• 1 cup red ale
• 5 Tbsp. organic, low-sodium, cilantro salsa or other low-sodium salsa of your choice
• 1 medium, organic red bell pepper, chopped
• 1 cup, organic chopped celery
• 10 oz. shredded, organic cabbage
Heat your broth in a crock pot while you are cutting your chicken into small, bite-sized pieces
Add chicken, ale and salsa to heated broth
Continue heating until meat is tender and cooked through
Add chopped veggies to heated broth combination about 5-10 minutes before serving in order to retain their crispness
Serve with crisp green salad for your “Chicken Walk Jive” delight!
PHASE 2: Serve with a topping of your favorite grated cheese and/or a dollop of sour cream
YOUR HEALTHY PLATE COACH - RitaDecember 31, 2014
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PHASE 1 Lunch / Dinner: “Celebration Supper”
Ingredients: (serves 4-6)
• 2-4 8oz. lobster tails
• 4 Tbsp. butter
• 2 Gloves garlic, minced
• 1-2 Lemons
• 1-2 lbs. organic, grass-finished steaks
• 1-2 Gloves garlic, minced
• Pepper of choice
• Spray olive oil
Prepare Lobster Basting Sauce
Melt butter in small sauce pan and add minced garlic to warm butter. Add one tablespoon of fresh squeezed lemon juice & stir
Halve the Lobster Tail
Lay the tails bottom side up on a cutting board. Using kitchen scissors, cut the tails in half length-wise. Using a brush, thoroughly baste the flesh side of the tails with butter mixture
Prepare the Grill
Oil the grate with spray olive oil to prevent sticking. Using a gas grill, turn the grill to medium (for charcoal, distribute the coals so there is an even heat)
Grilling Lobster Tails
Once grill is hot, give the lobster tails one last baste and place them flesh-side down on the thoroughly heated grill. Watch for flare-ups from dripping butter. Cook flesh-side down for 4 to 5 minutes until light grill marks are seen. Flip the lobster tails to shell-side down. Baste with the butter mixture several times during next 3 to 6 minutes until the lobster meat is firm and opaque.
Add Grilled Steaks to the Menu
Spread steaks with minced garlic & pepper; spray with olive oil and place beef on well-heated grill and cook until desired wellness on first side; repeat same process for second side.
PHASE 2: Prepare additional butter sauce to dip each bite of lobster for more decadent meal.
YOUR HEALTHY PLATE COACH - Rita
December 24, 2014
PHASE 1 Lunch / Dinner: “Reindeer Delight”
Ingredients: (serves 2-4)
• 1 lb. chilled, cooked shrimp
• 4 lg. handfuls organic, baby spinach leaves, chopped
• 1 medium, organic tomato, chopped
• 1 tsp. organic, dried, dill weed
• 2 whole, organic green onions, chopped
• 1/4 – 1/3 cup Native Forrest organic coconut milk (able to order online if not in your pantry already)
Place chopped spinach leaves into individual, serving bowls, depending on number of people
In medium bowl combine: dill weed, green onions, and coconut milk & hand stir for a couple of minutes (enhances the combination of flavors)…add shrimp to thoroughly coat and then gently fold in the tomatoes
Now, spoon combined ingredients over the bowls of spinach leaves and serve
Top with some fresh ground pepper for a fun little holiday side dish or a complete main course meal!
Wow…down to the wire with our time-crunch before Christmas. We need an easy, fun, festive dish on the run to serve both family and guests…today we go with the “Reindeer Delight”. May your holiday season be filled with abundant blessings as your share, care and make cherished memories together during this delightful time of year.
PHASE 2: Top each bowl with one half of a small, fresh avocado, sliced lengthwise and fanned out across the top of the salad
YOUR HEALTHY PLATE COACH - Rita
December 17, 2014
PHASE 1 Lunch / Dinner: “Beefy Hustle”
Ingredients: (serves 4-6)
• 3 lbs. hormone-free lean beef stew meat
• 32 oz. organic, low-sodium vegetable broth
• 5 gloves organic garlic, minced
• 3 whole, organic bay leaves
• 1 large, organic onion, chopped
• 2 tsp. Thyme
• 1 Tbsp. pumpkin pie spice
• 5 cups, organic fresh veggies, chopped*
*Creatively choose from your favorite choices:
Broccoli, red/green cabbage, jicama, bell peppers, radish, celery, arugula, mushrooms, zucchini, etc. – or use them all for a great combo!
Heat your broth in a crock pot while you are cutting your beef into small, bite-sized pieces while you also remove all fat from the meat
Add meat, garlic, bay leaves, onion, thyme and pumpkin pie spice to the broth
Continue heating until meat is tender…on low in the crook pot, it will take several hours
Add chopped veggies 5-10 minutes before serving in order to retain their crispness
Serve with crisp green salad for a “Beefy Hustle” tasty treat!
PHASE 2: Serve with a topping of your favorite grated cheese
and/or a dollop of sour cream
YOUR HEALTHY PLATE COACH - Rita
December 10, 2014
PHASE 1 Lunch / Dinner: Boot Scootin Boogie Chicken
Ingredients: (serves 204)
• 1 1/2 ground, organic chicken breast meat
• 25 oz. jar organic, low-sodium marinara sauce
• 6 tsp. fresh, organic basil, minced
• 6 gloves fresh, organic garlic, minced
• 1 cup red ale
• 6 oz. organic, baby spinach leaves, sliced
In large non-stick ceramic skillet, brown the chicken
Heat marinara sauce, basil, garlic & red ale in a large sauce pan
Add cooked chicken to heated sauce
When all is thoroughly heated ladle onto bed of sliced spinach and serve
Yes, yes, yes…we’re on the run with madness this time of year, yet we want to stay focused and “in line” with our healthy dietary needs. This week our dance is a simple “Boot Scootin Boogie Chicken”. It’s hearty for those colder afternoon and evening meals, yet not too difficult to prepare on the spot or in advance, if we’re that organized about it. Remember, P-L-A-N to succeed by planning your meals in advance and that way there’s no failing to fret about…keep the action going and burn the fat everyone!
PHASE 2: Top with grated cheese of choice, sour cream, or both!
YOUR HEALTHY PLATE COACH - Rita
December 3, 2014
PHASE 1 Lunch / Dinner: Buffalo “Jig”
Ingredients: (serves 2)
• 1 lb. ground buffalo
• 1 organic, green onion, chopped
• 8 oz. organic mushrooms, sliced
• 1 glove organic garlic, minced
• 1 tsp. basil
• 1 tsp. raw coconut aminos
• Red pepper flakes to taste, optional
Form meat into burgers, if not purchased in form
Broil or grill burgers on medium heat until cooked
In non-stick ceramic skillet, quickly sauté wine, green onions, garlic, basil, coconut
aminos, and mushrooms (pepper flakes too, if chosen)
Once sautéed, pour mixture evenly over cooked buffalo burgers—a quick “jig” to enjoy!
PHASE 2 – ADD: two tablespoons organic butter to wine sauce mixture
Wow…over the past, say, several decades, how many total pounds have you lost? Up and down like a yo-yo or a speedy roller coaster ride…just because we haven’t actually committed to changing our lifestyle and been offered that perfect opportunity to change our metabolism to BURN fat instead of storing it. That’s why we all love directionH™--our savior! Once we train our bodies, using the Phase 1 protocol of supplements and food choices, we begin to rejuvenate our cells and reprogram our body signals into a healthy little “Jig”. So dancers, this lively folk dance, composed in compound meter, is sure to keep you moving to a happy rhythm.
YOUR HEALTHY PLATE COACH - Rita
November 26, 2014
PHASE 1 Lunch / Dinner: “Achy Breaky Heart Beef Lineup”
Ingredients: (serves 4-6)
• 3 lbs. hormone- free lean beef stew meat
• 32 oz. organic beef broth
• 3 gloves organic garlic, minced
• 2 whole organic, bay leaves
• 6 cups, chopped organic fresh vegetables*
• 1 cup red ale
*Creatively choose from your favorite choices:
broccoli, red/green cabbage, jicama, bell peppers,
radish, celery, onion – I did use all of them!
Heat your broth in a crock pot while you are cutting your beef into small, bite size pieces as you also remove any fat from the meat during cutting
Add meat and garlic to broth
Heat until meat is tender…on low in the crock pot it will take several hours
Add red ale and continue heating for 30 minutes to heat off the alcohol
Add chopped veggies 5-10 minutes before serving in order to retain their crispness and nutrients
Ladle into serving bowls and sprinkle with sliced green onions for garnish
Serve with crisp green salad and dinner is complete!
Let’s all line up for a little fun this week with the “Achy Breaky Heart Beef Lineup”. We’re all thinking about family and friends and some quality Thanksgiving time together, so this is the perfect line dance for a group of people of all sizes, ages, and abilities…it’s just plain fun. It has lots of variations, so creativity is at its best, because you decide how to make this heart-warming dish your very own.
PHASE 2: Serve with topping of grated cheese or dollop of sour cream
YOUR HEALTHY PLATE COACH - Rita
November 19, 2014
PHASE 1 Lunch / Dinner: “Macarena”
Ingredients: (serves 4)
• 32 oz. organic, low-sodium turkey, chicken or beef broth
• 2.5 lbs. hormone-free turkey, chicken or beef
• 5 oz. shredded organic cabbage
• 1/2 lb. organic crimini mushrooms (sliced)
• 5 oz. organic snow peas
• 1 cup red ale
• 1 tsp. smoked paprika
• Red chili pepper flakes (to taste)
• 1 Tbsp. toasted sesame oil (added at end)
Pour broth into a Dutch-oven-sized pot and begin heating
Chop meat into bite-sized pieces and add to heated broth for cooking
Once meat is completely cooked through, add the red ale and continue on low heat
Add cabbage, mushrooms, snow peas, paprika, and chili pepper flakes
Just before serving, add the toasted sesame oil, mix thoroughly and serve
Garnish each bowl with some sliced green onions for a perfect presentation
Another holiday week is here and we are in position to fire off another dance spectacular—the “Macarena”. We want a single pot, easy dish to be set apart from the BIG meal of this Thanksgiving week, right? Another advantage to this week’s movement is you can use any variety of meats…turkey (we all some leftovers), chicken, or beef. With the Macarena having a Latin flare and using a variant on the clave rhythm, we do need a bit of spice to liven this number up and to what degree is entirely up to your individual likeness. Maybe just a little warmth or possibly some real fire to assist in burning those holiday calories…let’s get started with this great spicy dance number!
YOUR HEALTHY PLATE COACH - Rita
November 5, 2014
PHASE 1 Lunch / Dinner: “Fauxtatoes” –
Recipe by: Sheryln Smith
Ingredients: (serves 2-4)
• 1 lb. organic turnips
• 1 tsp. MSG-free chicken bouillon paste
• 1 tsp. EVOO or coconut oil
• Himalayan salt, or sea salt & pepper to taste
• *Dash or two of garlic powder
Peel turnips, cut into quarter pieces place in pot
Add chicken bouillon paste to appropriate amount of water for paste and mix thoroughly
Now add mixed bouillon & water to pot of cut turnips, enough to cover the turnips
Bring mixture to a boil and continue for approximately 10 minutes or until turnips are soft but not mushy
Drain (keep juice to cook other veggies in)
Mash the turnips with a fork or mixer
The turnips will be a tad stringy…using a drink mixer, Sheryln puts the mixer on the inside of pan of turnips, pulses it (as if mixing a drink), she then picks up the mixer and places it in a different spot…pulse each spot, moving around the pan, until all turnips are pulsed/mashed. You may also use an electric mixer.
Add EVOO (or coconut oil), salt & pepper to taste
*As your healthy plate coach, I experimented by adding a dash or two of garlic powder and garnished with paprika…it truly is a delightful side dish recipe!
This should make two, 8 oz. servings
The winner has been chosen for our final week’s recipe contest…Sheryln Smith! Her “Fauxtatoes” delight is sure to become a family favorite—it’s truly an amazing side dish for all occasions and serves up both delightful taste and ease of preparation for our soon-to-be holiday schedules. Dancers, I hope you enjoy the simple steps without the involved practice time.
YOUR HEALTHY PLATE COACH - Rita
October 29, 2014
PHASE 1 Lunch / Dinner: “Herb Crusted Chicken Marinara”
A.K.A. “Wausi Special”
Recipe by: Jorene Meyers
Ingredients: (serves two)
• 2 Boneless chicken breasts
• 1 1/2 tsp. coconut oil (divided)
• 1-2 zucchini (to make your veggetti)
HERB CRUST
• 1.5 Tbsp. oregano
• 1.5 Tbsp. basil
• 1.5 Tbsp. rosemary
• 2 cloves garlic, minced
SAUCE
• 1 cup of your favorite marinara sauce (low fat)
• 2 1/2 Tbsp. nonfat cottage cheese
• 4 oz. cremini mushrooms (sliced)
• 1/4 sweet onion (julienned)
Mix the herbs and garlic together and pat onto both sides of the chicken breast
Melt 1 tsp. coconut oil in a cast iron skillet on medium high heat. Place chicken breasts in the pan and brown both sides to create a delicious herb crust
In separate pan, melt the remaining 1/2 tsp. of coconut oil and brown the mushrooms and onions. Once the mushrooms and onions are soft and brown…drain liquid from the pan. And add marinara sauce to pan. When the sauce is heated through, remove to a bowl and add the cottage cheese. (If you add the cottage cheese to the pan, it makes a mess).
Serve the chicken and sauce over veggetti, because veggetti is better than “the best thing since sliced bread”!
Right on and thank you Jorene for submitting your favorite Phase 1 recipe for our third week Recipe Contest. Your “Herb Crusted Chicken Marinara” movement I now fondly refer to as my “Watusi Special”, because as a dancer, it requires only small movement. You’re almost stationary with knees slightly bent, although you may move forward and back by one or two small rhythmic paces, the arms flail up and down in the vertical, creating this amazingly simple but extraordinarily tasty creation! Remember, these small movements do offer great rewards with the Phase 1 detox and deep fat reduction…let’s keep dancing!
YOUR HEALTHY PLATE COACH - Rita
October 22, 2014
PHASE 1 Lunch / Dinner: “Island Chicken”
Recipe by: Jassen Andrade
Ingredients: (serves two
• 2 Chicken breasts (diced)
• 1/2 Red onion (julienned)
• 1/4 Cup coconut vinegar
• 1/4 Cup coconut aminos
• 1 tsp. minced garlic
• Salt & pepper to taste
Combine all ingredients in pan. Let chicken and onions cook in sauce for about 30 minutes, covered on medium-low heat.
Serve with your favorite salad or over a plate of veggetti
NOTE: Coconut vinegar is not as potent as apple cider vinegar…so, if you can’t find coconut vinegar, you can always use apple cider vinegar, but you might have to use less apple cider vinegar, depending on your taste preference
Healthy Plate Coach Note: I did substitute the coconut vinegar by using apple cider vinegar and used half the amount of apple cider vinegar; so for two people…use 1/8 cup apple cider in place of 1/4 cup coconut vinegar. And yes, I had an invited guest when I tested this recipe and all raved about the amazing taste!
So ladies and gentlemen dancers…it is with great pleasure that we introduce this winning recipe for week number two of our Healthy Plate Recipe Contest…we’ll go for a little hip action as we listen to the tropical sound of the ukulele and feast on Mr. Jassen Andrade’s “Island Chicken”. Jassen has given us time to just relax on the warm sand with a cool drink in hand, because his recipe is simple, quick and delectable! Thanks Jassen for submitting a great addition to our kitchen repertoire!
YOUR HEALTHY PLATE COACH - Rita
October 15, 2014
PHASE 1 Lunch / Dinner: “Kale Salad Minuet”
Recipe by: Marjory Basso
Ingredients: (serves several)
• 10 cups of cleaned, drained kale leaves, torn into pieces to eat
• 2 Tbsp. olive oil or toasted walnut oil
• 2 Tbsp. balsamic vinegar
• 2 Tbsp. lime juice
• 2 Tbsp. “Bragg’s Liquid Aminos”
• 1 cup shredded cabbage or slaw
• 1 clove of garlic, minced
• 1 Tbsp. parsley or cilantro, chopped
Place torn kale leaves into a large bowl
Stir together the oil, vinegar, lime juice, aminos, and garlic for the dressing
Add the dressing ingredients to the torn kale leaves and now it gets funàtake your hands and mix and squeeze all the ingredients together until the kale is half the volume it was to start
Next, add the cabbage and also parsley and/or cilantro to the mixture and let stand for 15 minutes before serving or cover and refrigerate until ready to serve (do not leave longer than one hour)
YES! This “Kale Salad Minuet” has definitely become one of my favorites as it will also become one of yours! Like the Minuet itself…it’s a nice controlled, ceremonious, graceful (just kidding) recipe. Actually, this is a get-your-hands-in-there and just make-it- happen opportunity for an awesome salad to put right alongside a nice grilled steak, broiled chicken breast, or whatever favorite protein tantalizes your taste buds! Thank you so very much Marjory for sharing with your fellow directionH associates. Many smiles will be generated through your wonderful dish!
YOUR HEALTHY PLATE COACH - Rita
October 8, 2014
PHASE 1 Lunch / Dinner: “Calypso” Scallops
Ingredients: (serves 2-3)
• 1 lb. jumbo sea scallops; thawed, if frozen
• 1 large, organic zucchini, thick-sliced
• 1 basket, small, organic tomatoes
• 2 Tbsp. coconut oil or organic butter, melted
• 2 gloves, organic garlic, minced
• 2 tsp. organic basil, finely chopped
• 1 medium, organic lime
Skewer first three ingredients in preparation for grill or broiler; alternate ingredients as picture shows
Spray filled skewers lightly with olive oil
Mix together oil, garlic, and basil…set aside
Grill or broil skewer until scallops become opaque in appearance and slightly browned
Remove from heat to plate; thoroughly squeeze lime over skewers; next, lightly brush each skewer with basil mixture and serve with simple, green salad of your choice
This week’s creation again pulses from my own dance studio and will offer a fast, explosive Caribbean number – Calypso Scallops. The lively, friendly sound, with that ocean breeze, is actually a little sad as we acknowledge the passing summer months and now head toward the shortened hours of daylight. Please take time to enjoy this festive dance, moving into the new fall season of tastes and colors!
YOUR HEALTHY PLATE COACH - Rita
September 17, 2014
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PHASE 1 Lunch / Dinner: “Hokey Pokey Platter”
Ingredients: (serves 2-4)
• 1 1/2 lbs. organic ground turkey
• 25 oz. jar organic, marinara sauce
• 4 tsp. fresh, organic basil minced (optional)
• 1/2 -1 tsp. red chili pepper flakes (optional)
• 1 organic zucchini is required per person
• 1 “Veggetti” maker (as seen on TV)
Using a non-stick ceramic skillet, heat pan to medium; and toss the turkey until fully cooked; set aside
Pour marinara sauce into medium sauce pan and heat until bubbly; add cooked turkey, basil & pepper flakes; turn heat to low
Using your Veggetti maker, shred one un-cooked zucchini per each person you are serving and set onto individual plates (heat of sauce will lightly cook the zucchini on plate)
Gently spoon the sauce mixture over each plate of zucchini veggetti and you’ve just created a super supper!
As we begin transitioning from summer to autumn and leave the carefree feel of the long, warm days, let’s have a little fun with this meal creation. This week’s specialty comes from a family member and delights the eye and excites the taste buds enough for serving guests, yet it is as care free as our dance title. It takes only a couple of easy-to-learn maneuvers, a newly introduced kitchen “toy”, and some already-in-the-house staples! Let’s begin…put your hand in, put your hand out, do the Hokey Pokey as you turn yourself about, with an easy smile for a truly pleasant platter!
YOUR HEALTHY PLATE COACH - Rita
August 27, 2014
PHASE 1 Lunch / Dinner: “Jazzy Salsa Salad”
Ingredients: (serves 2-4)
• 2 lbs. fresh, organic beef steak of choice
• 3 large, organic onions, sliced fajita style
• 3 medium, organic peppers—red, orange, & yellow, sliced fajita style
• 1/2 tsp. celery seed
• 1/2 tsp. smoked paprika
• 1/2 tsp. paprika
• 1/2 tsp. chili powder
Using a non-stick ceramic skillet, heat pan to medium; spray olive oil on sliced onions and add to skillet, when medium temperature has been reached; cook onions until nearly browned, volume will be quite reduced at this time
Add sliced bell peppers and continue cooking until onions are nicely browned and peppers are only slightly cooked and but still retain their full color
Remove onions & peppers from skillet and set in covered dish to keep warm
Spray beef with olive oil and sauté it in same skillet until completely cooked through
Add onions & peppers to cooked beef AND add all the seasonings listed above and toss all ingredients until completely mixed well; may need to add some purified water to retain saucy consistency
Serve the beef mixture over a bed of chopped greens of your choice for a jazzy “Salsa” salad that will create some exceptional fond memories of delectable taste!
Remember, take some time to experiment with other favorite seasonings or vegetables…improvisation is your individual expression and worthy of a try.
Keep moving…that’s what we do to stay fit, chase away negative thoughts, move toward healthier lives, and enjoy all life has to offer! This week we really move with some fast Latin American jazz-influenced dance…the Jazzy Salsa Salad. As a dancer we want to shift our weight by stepping and moving those hips. Now, incorporate some arm and shoulder movement, some ribcage motion, and you’re on the floor with the best! Oh baby…salsa is open to improvisation and just continuously evolves as each dancer develops their own technique…that’s right you’re devoted to individual style!
YOUR HEALTHY PLATE COACH - Rita
August 20, 2014
Lunch / Dinner: Mahi “Swing” – PHASE 1
Ingredients: (serves two)
• 1 lb. Mahi Mahi fish fillets
• 1/2 lb. organic mushrooms of choice, sliced
• 3 organic green onions, sliced
• 2 gloves organic garlic, minced
• 1 medium, organic tomato, chopped
• 1/4 cup favorite white wine
• 2 Tbsp. coconut oil or organic butter
Prepare Mahi Mahi for broiling by sprinkling with paprika and spraying with coconut or olive oil…place in broiler at 400 degrees until first side cooked; turn fillets over and continuing broiling until second side cooked
In medium ceramic skillet, add the oil or butter together with the garlic & wine, once heated add the mushrooms until they are also well heated, add tomatoes and onions…toss together until all ingredients are well heated and mixed…be careful not to over-cook the combination.
Remove Mahi Mahi from broiler and spoon skillet-combo over fish and immediately serve!
An energizing, fun, quick step into the kitchen will create this great summer platter as you “swing” into the evening for a Phase 1 supper. These novice “swing” steps will not only delight your palate but offers a delicious meal for summer guests as well. It sizzles with its minimal prep time and fresh-ingredient eye appeal. May you dazzle all with this “Mahi Swing”!
YOUR HEALTHY PLATE COACH - Rita
August 06, 2014
PHASE 1 Lunch / Dinner: Polynesian Dynamo
Ingredients: (serves four)
• 2 1/2 lbs. organic chicken breasts, sliced
• 2 medium onions, sliced
• 1 large red bell pepper, sliced
• 2 Tbsp. organic, virgin olive oil
• 1 Tbsp. ground cumin
• 1 Tbsp. unsweetened, cocoa powder
• 1 tsp. chili powder
• Baby spinach leaves, sliced
• 2 green onions, sliced for garnish
In large, ceramic skillet heat 2 Tbsp. olive oil; sauté onions until well-browned
In same skillet with onions, add chicken and sauté until chicken is cooked
Next, add cumin, cocoa powder, and chili powder to onions and chicken and mix well
There should be enough liquid from oil, onions, and chicken to form a nice sauce when seasonings were added…if not, add small amount of purified water
Finally, mix in the red bell pepper slices
Divide sliced baby spinach leaves into four large salad bowls and spoon chicken mixture over the leaves and sprinkle each serving with green onion pieces for a perfect Polynesian feast!
We are well into summer and still enjoying the long days and busy weekends with family, friends, and outdoor activities. Our time is dedicated to fun, freedom and simple meals that won’t weigh us down. Let’s now enjoy a little sinuous Polynesian, rhythmic hip movement as we dazzle our summer guests with this light, tasty, feast…the “Polynesian Dynamo”!
YOUR HEALTHY PLATE COACH - Rita
July 23, 2014
PHASE 1 Lunch / Dinner: Habanera Feast
Ingredients: (single serving)
• 2-3 handfuls organic, greens of your choice
• 1 medium, organic carrot, sliced
• 1 small, organic cucumber, sliced
• 1 small, organic, cooked beet, sliced
• 1 handful organic, broccoli florets
Habanera Dressing:
2 Tsp. white wine vinegar
2 tsp. spicy brown mustard
1/2 tsp. Xylo Sweet
Combine these three ingredients in a capped bottle for vigorous shaking to thoroughly combine them
Arrange the first five ingredients in a bowl, ready for a little “kick” of dressing drizzled over them to tantalize your watering tongue
Next ingredients:
(single serving steak, 1-3 for mushrooms)
- 1/2 – 3/4 lbs. grass-fed steak—grill to
perfection of your choice
- 1 basket organic mushrooms of choice,
sliced
- 1/4 cup red or white wine of your choice
- 1 gloved garlic, minced
- 1 tsp. basil
- 1 tsp. raw coconut aminos or Bragg’s liquid amino
acids
- 1/8 to 1/4 tsp. red pepper flakes (optional)
In non-stick ceramic skillet, quickly sauté mushrooms, wine, garlic, basil, aminos, & flakes, until mushroom cooked to personal preference—now pour over grilled steak
Wow another week has gone by already…how does that happen? We’ve just been dancing the summer away with our various outdoor routines and now it’s time to catch our breath and calm down just a bit with today’s slow, seductive Cuban dance—the “Habanera Feast”. Let’s savor the meal together!
YOUR HEALTHY PLATE COACH - Rita
July 16, 2014
Lunch / Dinner: Summer Cool Step – PHASE 1
Ingredients: (single serving)
• 1/2 – 3/4 lbs. pre-cooked, organic turkey breast
• 2-3 handfuls organic, baby spinach leaves
• 1 medium, organic tomato, chopped
• 1 small, organic cucumber, sliced
• 1 small, organic, cooked beet, sliced
• 1 Tbsp. organic, extra virgin olive oil
• 2 Tbsp. organic, balsamic vinegar
Arrange the first five ingredients on a plate to visually inspire your taste buds…yep, you have just alerted them!
Combine the final two ingredients in a small bottle for a thorough shaking opportunity as your salad dressing…now drizzle over your prepared salad plate for your finishing touch
Oh yes…a cool summer delight with minor exertion on your part for a great summer high-protein meal. Remember, staying cool in the kitchen is what it’s all about today!
YOUR HEALTHY PLATE COACH - Rita
July 9, 2014
PHASE 1 AM or PM: Summer Lift
Ingredients: (single serving)
• Single, 5 oz. container of non-fat Greek yogurt
• 1/2 -1 cup crushed ice
• 1/2 tsp. cinnamon
• 1 tsp. Xylo Sweet
• 1/4 cup purified water, as desired
• 1/3 cup coconut milk, for a more filling meal
• 1-3 scoops ProteinF1rst
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first 4-6 ingredients in blender until smooth
Add desired number of ProteinF1RST scoops and hand mix into first several ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending
Let your summer spirits be “lifted” as you enjoy a nutritious glass of healthy living!
Is your summer relaxing, carefree, and miles away from routine? I realize many of us have to continue with our employment duties, but we also like to feel a little freedom during the summer months. You know what I mean—chuck the BIG meal prep and just enjoy the warmth lounging on the patio in the evening or going for a nice stroll, holding hands with that very special someone in your life. While feeling a bit more free and relaxed, we tend to look for a simpler way to eat smart and reap the benefits of good nutrition. For myself, I just keep going back to our ProteinF1RST product, because it offers me my summer freedom. Today let’s partake in a “Summer Lift” together!
YOUR HEALTHY PLATE COACH - Rita
June 25, 2014
PHASE 1 Lunch / Dinner: Shimmy Nightfall
Ingredients: (single serving)
• 1/2 – 3/4 lbs. grass-fed steak of choice
• 1 tsp. seasoning of choice or combo (garlic powder, onion powder, 21 Seasoning, Italian seasoning, smoked paprika, pepper, etc.)
• Organic, olive oil spray
• 1 medium, organic tomato
• 1 to 4 cups organic, salad greens of choice
• 2 Tbsp. balsamic vinegar
• 1 Tbsp. olive oil
Season your steak with your personal selection
Fire up the grill to medium-high (or your broiler)…once it is ready, spray your steak with spray oil and toss it over the flames (or under the broiler)…cook until desired wellness and remove to your plate of greens…if you want, add a tablespoon of your favorite dressing (2 Tbsp. balsamic vinegar + 1 Tbsp. olive oil, for example) to your greens
Just multiply the above steps for each member of your dance party and enjoy your Shimmy Nightfall together!
Are you willing to do, now, what other people won’t do, in order to be able to do later, what other people can’t? I can hear your brain computing…what exactly does that mean? It’s a question about health. Are you willing to take healthy steps now, removing yourself from the herd-mentality, in order to reap the benefits later, to enjoy a life free from inflammatory and immune deficient disabilities? If so, we are partners this evening in the dance of life!
YOUR HEALTHY PLATE COACH - Rita
June 18, 2014
PHASE 1 Lunch / Dinner: “Reggae Sunset”
Ingredients: (single serving)
• 1/2 – 3/4 lbs. cooked, chilled shrimp
• 2 – 3 large handfuls organic spinach, chopped
• 1 medium, organic tomato, chopped
• 1 organic green onion, chopped
• 1 Tbsp. Dijon mustard
• 1 tsp. Xylo sweet
Mix last two ingredients with 1+ Tbsp. purified water
Toss mixture with chilled shrimp
Arrange chopped spinach on plate
Top spinach with shrimp mixture
Top shrimp mixture with tomatoes & green onions
Serve your Sunset on the patio and appreciate the closing of a wonderful day!
African drumming, American rhythm and blues and jazz all intermingled are leading us this evening as we express ourselves once again through movement…do you hear the Caribbean calling your name? Remember your dance is an individual representation of a unique “you”…share the dance floor and generate your personal dance discussion of life. Now, set in motion the “Reggae Sunset” as the music moves you.
YOUR HEALTHY PLATE COACH - Rita
June 04, 2014
PHASE 1 Lunch / Dinner: Combo Summer Salad
Ingredients: (single serving)
• 1/2 – 3/4 lbs. ground beef
• 2 Tbsp. purified water
• 1 tsp. seasoning of choice or combo (garlic powder, onion powder, 21 Seasoning, Italian seasoning, smoked paprika, pepper, etc.)
• Organic spray oil
• 1 organic onion, thick-sliced for grilling
• 1 to 4 cups organic, salad greens of choice
In a bowl…combine first three ingredients; once combined, please form into a burger patty for cooking, set aside
Slice as much onion as you would like to enjoy…I just adore grilled onion on my burger salad!
Fire up the grill to medium-high…once it is ready, spray your burger(s) and onion slices with spray oil and toss them over the flames…cook until desired wellness and remove to plate of greens…if you want, add a tablespoon of your favorite dressing to your greens and just multiply the above steps for each summer guest at your grill party!
It’s official you know…it is actually summer! Yes…time for grilling, time for salads, time for enjoying gathering together, and time for combining favorites for some great meals. This week we are perfecting the summer dance “Combo Summer Salad”. Please slip on your dance shoes for our outdoor patio grill platform…get ready!
YOUR HEALTHY PLATE COACH - Rita
May 28, 2014
PHASE 1 Lunch / Dinner: Twisting Cod Supper
Ingredients: (serves two)
• 1 ½ - 2 lbs. cod fillets or other flaky white fish
• Smoked paprika to taste
• Garlic powder to taste (or 1 clove fresh minced)
• Spray organic coconut oil
• 2 – 4 green onions chopped
Use a cast iron skillet for this recipe…it will nicely brown your cod which adds a truly delightful taste!
Lay cod fillets on a plate and sprinkle with garlic & smoked paprika; next spray with oil
Spray your iron skillet with spray oil and get it to medium heat
While waiting for skillet to heat…chop your green onions, which will garnish and add another dimension of flavor to your dish this evening
Place your fillets in heated skillet…once first side nicely browned, season & oil second side and then turn fillets over in skillet and continue cooking until second side is also browned.
Place finished fillets on heated plate, garnish with green onions and “Twist” a smile onto your taste buds!
Get those feet moving & grooving on the dance floor with some “Twist” and a shout! We want to keep the taste buds smiling while repelling toxins and making sure we’re on the health floor of life, shunning those nasty carbs. Who needs them?...kick them off the plate while you’re Twisting to the beat and enjoy this week’s dance party with your “Twisting Cod Supper”!
YOUR HEALTHY PLATE COACH - Rita
May 14, 2014
Lunch / Dinner: Evening Hustle Grill – PHASE 1
Ingredients: (serves two)
• 1/2 cup organic, coconut aminos
• 1 1/2 cups purified water
• 2-4 gloves, organic garlic, minced
• 1 tsp. organic, ginger powder
• 2 lbs. organic, chicken thighs (fat removed)
Combine first four ingredients in a bowl and mix thoroughly for the chicken marinate
Lay chicken out and pierce with a fork many times on both sides to insure the marinate will penetrate the meat
Place chicken in a deep bowl and pour marinate over the meat and refrigerate overnight
Heat grill to high heat and place chicken on grill once grill surface is very hot…grill chicken until completely cooked through, turning only once; place finished chicken on plate and place into 250 degree pre-heated oven while grilling your vegetable skewers.
Skewered vegetables of choice: shown with zucchini, summer squash, onions, bell peppers & mushrooms – spray filled skewers with olive oil & grill to desired crispness
Be sure to grab a partner—this week’s dance is a partner dance which is easy to lean with its three-count pattern. First, let’s choose the proper music…maybe a little retro disco track to start off the day. Next, we’ll work on some swanky yet elegant “Hustle” dance moves, which can pay you with sweet applause. And finally, relax into the tempo and familiarize yourself with the count…1, 2 and 3, moving with style to create this evening’s “Hustle Evening Grill”.
YOUR HEALTHY PLATE COACH - Rita
May 7, 2014
Lunch / Dinner: Veggie Medley – PHASE 1
Ingredients: (2-4 servings)
• 4 medium, organic, yellow squash, cut into chunks
• 2-3 cups organic, broccoli florets
• Spray olive or coconut oil plus seasonings of choice: 21 Seasoning, Old Bay, garlic powder, onion powder, smoked paprika, Italian seasoning,
Allspice, Herbes de Provence, black pepper, red pepper, coriander, etc. or any combination of your favorites!
Preheat oven to 350 degrees
One large cookie sheet covered with parchment paper
Place each kind of vegetable into a separate bowl and lightly spray with oil
Add seasonings of your choice to each bowl, and thoroughly toss until completely coated
Spread each vegetable combo onto half of prepared cooked sheet and place into oven for
approximately 10 to 15 minutes, depending on desired vegetable crispness
YOUR HEALTHY PLATE COACH - Rita
This week we are working on a DirectionLean exclusive—a Veggie Dance…yes, you read
that correctly. We are concentrating on getting those important veggie nutrients into our
dance routines to insure another colorful, tasty, nutritious success. Now, let’s savor those
precious ingredients and rock your world with artistic veggies!
April 30, 2014
PHASE 1 Lunch / Dinner: “Bossa Nova” Veggie Skewers
Ingredients: (2-4 servings)
• 4 medium, organic zucchinis, cut into chunks
• 1 large, organic onion, sliced to skewer-size
• 1 large, organic, red bell pepper, sliced skewer-size
• 12 medium-sized, organic mushrooms of choice
• Spray olive or coconut oil plus seasonings of choice (21 Seasoning, Old Bay, garlic powder, onion powder, smoked paprika, Italian seasoning, etc. or any combination of your favorites!)
Using skewers gives your veggies an elegant, tasty appeal and can be used for barbequing, oven-roasting or oven-broiling
OPTION: quick-toss all ingredients in ceramic skillet over medium heat until desired crispness without using skewers – be sure to season vegetables and spray with oil before placing into heated skillet
To fill each skewer, alternate first four ingredients onto skewer until full; proceed to next skewer; and continue until all vegetables are used
Sprinkle each stuffed skewer with seasoning(s) of choice and then spray with oil to keep seasoning(s) from falling off of the vegetables and sticking to cooking surface
Our goal at directionH is to keep our dancers excited and energized in the kitchen environment and present savory nourishment to quench our passion for health longevity. The “Bossa Nova” which literally means “new trend” is exactly what I am expressing today. Our new trend is true health, revealing defined figures and strong physiques, with awakened energy and refreshing vitality. Enjoy!
YOUR HEALTHY PLATE COACH - Rita
April 23, 2014
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PHASE 1 Lunch / Dinner: Veggie Flash
Ingredients: (single serving)
• 1/2 - 1 cup purified water
• 1 small, organic, peeled beet (can used cooked)
• 1 medium, organic carrot
• 1 medium cucumber
• 1 handful, organic, baby spinach leaves
• 1 medium, organic tomato
• 1/8 cup, fresh-squeezed, organic lemon juice
• Protein F1rst (1-3 scopps)
A powerful blender is best, and it will also decrease the amount of water necessary
Cut all vegetables into small pieces to insure easy and complete blending (no need to cut spinach)
Combine first seven ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first seven ingredients until fairly blended…then press blender’s high speed for quick, final blending
Pour your flashy concoction into a glass and enjoy!
Dancing with nature in its raw, natural form and creating a liquid feast with our ProteinF1rst has been a request from many of my dancers recently. Remember, using organic, raw, fresh ingredients offers you the healthiest steps for each and every dance move. Whip yourself into a lively frenzy as you power your blender up to a high-pitched whirl and enjoy your quick & easy “Veggie Flash”!
YOUR HEALTHY PLATE COACH - Rita
April 16, 2014
PHASE 1 Lunch / Dinner: “Foxtrot” Supreme
Ingredients: (serves 4)
• 2 lbs. organic, grass-fed, beef filet or sirloin roast
• 1/4 cup fresh, organic dill, chopped fine
• 1/4 cup fresh, organic flat-leaf parsley, chopped fine
• 3 Tbsp. spicy, organic brown mustard
• 1 tsp. each: ground paprika & poppy seeds
• 1/2 tsp. ground cinnamon
• 1/2 tsp. fresh, ground pepper
Heat oven to 425 degrees
Combine dill, parsley, mustard, paprika, poppy seeds, cinnamon & pepper in small bowl
Rub mixture all over the roast and let stand at room temperature for 30 minutes
Place roast into glass baking dish and place dish into pre-heated oven for 15 minutes
Reduce heat to 300 degrees and continue cooking to desired wellness, using a meat
thermometer to determine rare, medium, or well…usually an additional 20 to 50 minutes
This week we’re working on a smooth, progressive dance characterized by long,
continuous flowing movements across the kitchen floor. Turn on the big band music,
think about a four-four rhythm, and you’ll begin to understand this week’s creation of
the “Foxtrot” Supreme. Moving to the beat with a signature grace and style is your goal
as the pounds continue to trot right off your healthy frame!
YOUR HEALTHY PLATE COACH - Rita
April 09, 2014
PHASE 1 Lunch / Dinner: “Savory Citrus Chicken”
Ingredients: (serves 4)
• 2 lbs. fresh, organic chicken breasts
• 8 oz. fresh, organic mushrooms of choice
• 6 fresh, organic basil leaves, minced
• 3/4 cup low-sodium, chicken stock
• 1/3 cup dry white wine
• 1/4 cup fresh-squeezed, organic lemon juice
(optional: minced, organic garlic glove and/or
couple shakes of red pepper flakes)
Heat iron pan to medium; spray olive oil on chicken breasts that have been fileted into two halves each
Brown chicken in skillet; turn & brown second side
Placed browned chicken into glass baking dish; combine mushrooms, basil, stock, wine, lemon juice and garlic/pepper flakes in medium bowl; once thoroughly mixed…pour mixture over the browned chicken in baking dish and cover
Place in pre-heated 300 degree oven for approximately 50 minutes or until cooked
This week we’re not actually dancing—just softly swaying from side to side appreciating our transformation to healthier living. Our personal learned routines have allowed us to perform on the main ballroom floor of kitchens across the continent and individually empowered us to be successful! We have refined our lifestyles, advanced our knowledge, renewed commitment, and injected vitality into our bodies. Congratulations!
YOUR HEALTHY PLATE COACH - Rita
April 02, 2014
PHASE 1 Lunch / Dinner: “Limbo” Sword Combo
Ingredients: (serves 2)
• 1 lb. fresh-caught sword fish steaks
• 1-2 cloves organic fresh garlic, minced
• 1/4 cup coconut amino acids or Bragg’s liquid amino acids
• 1 tsp. smoked paprika
• 1-2 lbs. fresh, organic cut asparagus and cut yellow summer squash, combined
Combine garlic, aminos of choice & paprika together for marinade; pierce steak(s) with fork several times and add to marinade for 1+ hours
When sufficiently marinated, prepare grill or broiler to high heat for cooking sword fish; cook until desired wellness
Spray cut vegetables with spray olive oil, sprinkle with seasoning of choice: 21 Seasoning, Italian, onion powder, coriander, allspice, oregano, red chili pepper flakes, etc. – once seasoned, either quickly stir fry in a ceramic skillet (do not add additional oil) or roast in a pre-heated, 350 degree oven, cooking until desired temperature & crispness remains
I do apologize that many of you are still buried under several feet of the white stuff, but living in California always has me in the mood for grilling. This makes me realize that even if you can’t yet grill outdoors, you can do some stove-top grilling or broiling to help you “think warm” and brush off that “back-breaking” winter anxiety…what do you think? Well okay then…our Lunch/Dinner presentation will be the “Limbo” Sword Combo, combining some high protein sword fish with roasted vegetables to create another perfect Phase 1 satisfier!
YOUR HEALTHY PLATE COACH - Rita
March 26, 2014
PHASE 1 Lunch / Dinner: “Jitter Bug” Filet
Ingredients: (serves 2)
• 1 lb. organic, grass-fed, beef filet or sirloin
• Garlic powder or 1 clove fresh minced
• Pepper of choice
• Spray olive oil
Sprinkle steaks with garlic powder (or rub with fresh minced garlic), pepper and spray with olive oil spray
Place beef on well-heated grill or under well-heated broiler and cook on high under desired wellness on first side; repeat same process for second side.
Yes…it is officially Spring and time to begin thinking about entertaining and using the grill (or if still fighting winter—the broiler). Spring brings more liveliness to our schedules as we come out from the frozen tundra and into the extended daylight hours of this time of year. So…let’s step it up with a nice evening “Jitter Bug Filet” and keep those tiny taste buds rock ‘n’ rolling with great dancing delights!
YOUR HEALTHY PLATE COACH - Rita
March 19, 2014
PHASE 1 Lunch / Dinner: Lindy Hop Cocoa Creation
Ingredients: (serves 4)
• 2 lbs. organic chicken thighs, well-trimmed
Place into glass baking dish and bake for 30 min. at 350 degrees
Drain all liquid; set aside
Lindy Hop Cocoa Sauce
• 1 cup coconut milk
• 3 Tbsp. cocoa powder
• 1/2 tsp. red pepper flakes
• 1/2 tsp. cinnamon
• 1/2 tsp. onion powder
• 1/4 tsp. Xylitol sweetener
• 1/8 tsp. Himalayan salt
Completely mix all sauce ingredients together then pour sauce over drained chicken
Continue baking in 350 degree oven for an additional 30 to 40 minutes
Add some roasted zucchini and you have a perfect creation!
Hmmm…what does this week hold for each of us? Are we beginning to think about some outdoor activities or are we still fighting the winter weather and its unrelenting chill? Maybe another warm comfort food idea with a lively “Lindy Hop” twist will help us fight off the winter doldrums. This week our afternoon meal will focus on a hearty “Lindy Hop Cocoa Creation”.
YOUR HEALTHY PLATE COACH - Rita
March 12, 2014
PHASE 1 Lunch / Dinner: St. Patty’s Delight –
Ingredients: (serves 2)
• 1-1 ½ lbs. grass-finished, top sirloin steak
• 1-2 cloves organic fresh garlic, minced
• 1/4 cup coconut amino acids or Bragg’s liquid amino acids
• 1/2 tsp. Xylo Sweet crystals
• 1-2 lbs. fresh, organic broccoli
Combine garlic, aminos of choice & Xylo together for marinade; pierce steak(s) with fork several times and add to marinade for 12-24 hours (overnight is good)
When sufficiently marinated, prepare grill or broiler to high heat for cooking steak; cook until desired wellness
Steam fresh, organic broccoli to desired crispness
Serve steak and broccoli together for a St. Patty’s Day delight!
Yes…we needed a little green on our plate to stay in the spirit of the day. So an easy, rhythmic motion with some side-stepping Irish laughs and we’ve danced our way into our favorite home pub to enjoy this little marinated delight and healthy veggie combo. Happy St. Patty’s Day!
YOUR HEALTHY PLATE COACH - Rita
March 5, 2014
PHASE 1 Lunch / Dinner: Shrimp “Bop” Special
Ingredients: (serves 2)
• 1 lb. fresh or fresh-frozen, wild-caught shrimp
• 1/4 cup organic, non-GMO coconut milk
• Seasonings: 1 tsp. Italian seasoning, ½ tsp. smoke paprika, ½ tsp. garlic powder or (1 glove fresh organic garlic, minced)
Heat non-stick ceramic skillet to medium heat after coating with spray olive or coconut oil
Thoroughly combine coconut milk with seasonings; add shrimp until well mixed
Place mixture into heated skillet and sauté until shrimp are completely cooked; 5-8 minutes and remove from skillet to plate with fresh-sliced cooled Persian cumbers
As you “Bop” into a new month…congratulations are due for your diligent practice and training, which has truly exposed your strong character, fantastic accomplishment, and delectable living. I’m proud to have you as a member of my “dance” troupe!
YOUR HEALTHY PLATE COACH - Rita
February 26, 2014
PHASE 1 Lunch / Dinner: Easy Supper Jive
Ingredients: (serve 2)
• 1 lb. fresh Mahi Mahi fish fillets
• Smoked paprika to taste (heavy is my favorite!)
• Garlic powder to taste (medium is prefect!)
Pre-heat broiler so it’s nice and hot when ready to use.
Sprinkle one side of fish fillets with paprika & garlic.
Spray seasoned fillet with olive or coconut oil.
Place under broiler flame for cooking – keep watch, time varies.
When first side nicely browned, repeat steps for other side.
Serve this dish with a side of fresh, steamed, organic broccoli.
We’re all jiving through life and need a snappy pattern to keep us moving for preparing a health meal. This easy swing-step will assist you in creating a tasty delight to maintain your Phase 1 protein needs!
YOUR HEALTHY PLATE COACH - Rita
February 19, 2014
PHASE 1 Lunch / Dinner: Mexican Polka Delight (using Mole Mexican Mix)
Ingredients: (serves 2)
• 1 lb. organic, pre-cooked (left-over) chicken breast, cut into pieces
Mole Mexican Mix
• 3 Tbsp. chili powder
• 2 Tbsp. unsweetened cocoa powder
• 1 Tbsp. paprika
• 1 ½ tsp. organic coconut crystals
• 1 tsp. ground cinnamon
• 1 tsp. dried oregano
Completely mix all Mole Mexican Mix ingredients together and store in air-tight container.
In small bowl, thoroughly mix 1 Tbsp. + 1 tsp. Mole Mexican Mix with 1 cup of water.
Place cooked chicken in baking dish and pour above water & Mole Mexican mix over chicken; cover chicken with lid on baking dish and place into pre-heated 350 degree oven for 30 minutes.
Remove from oven, place chicken on a bed of fresh-cut, organic spinach leaves and spoon remaining Mole Mexican Mix sauce from baking dish over all for a perfect polka!
Tonight you’re adding a little flare to your repertoire as you put together your own super, saver seasoning mix:
The Mole Mexican Mix and then use it to create a nice Mexican Polka Delight. You can hear the accordion playing that light, quick music to help you move in the kitchen creating that super supper in a flash of time!
YOUR HEALTHY PLATE COACH - Rita
February 12, 2014
PHASE 1 Lunch / Dinner: Valentine Heart-Warmer with Cocoa
Ingredients: (serves 3-4)
• 1 1/2 lbs. organic, lean beef stew meat, cut into bite-size pieces
• 4 Tbsp. raw Coconut Aminos or Bragg Liquid Aminos
• 14 oz. can diced, fire-roasted organic tomatoes with green chiles
• 2 large, organic, red bell peppers, cut into strips
• 1 large organic onion, cut into strips
• Seasonings: 1 Tbsp. cumin, 1 Tbsp. unsweetened cocoa powder, 1 tsp. chili powder
In ceramic pot add cut beef stew meat, 1 cup water, chosen aminos, cover pot and simmer for 1 ½ hrs. (meat will be nice and tender).
Once meat has simmered; add tomatoes, red bell peppers, onion and all seasonings; thoroughly mix together with cooked beef; continue to simmer for another 15 to 20 minutes – do not overcook onions & peppers.
You’re now ready to serve a real Valentine heart-warmer!
Is your heart pumping from your ongoing training or because you’re thinking about that special holiday of love this week? Yes, Friday is Valentine’s Day…how about an extra special delight to feast your eyes and your taste buds on for a heart-warming dinner? You can now indulge in a truly heart-warming cocoa feast! Feel your heart throbbing yet?
YOUR HEALTHY PLATE COACH - Rita
February 5, 2014
PHASE 1 Lunch / Dinner: Plié Medley Plate
Ingredients: (serves 2-3)
• 1 pound organic, free-range chicken breasts
• 1 basket whole crimini mushrooms, sliced
• 1 pound fresh, organic broccoli florets
• Seasonings to taste: Allspice, garlic powder, smoked paprika
Sprinkle broccoli florets with Allspice and add to steamer.
Set steamer timer to desired broccoli crispness.
Spray iron skillet with olive oil spray and heat to medium heat.
Slice chicken breasts into fillets for easy cooking; sprinkle each with garlic powder and smoked paprika & spray with olive oil; place seasoned side down into heated skillet—brown chicken fillets and repeat for second side of chicken (season, spray with oil, place 2nd side down in skillet).
Remove cooked chicken to warm plate and place into preheated 250 degree oven in order to use same iron skillet for cooking mushrooms.
Add ¼ cup purified water to empty iron skillet; re-heat skillet to low-medium while stirring water to dislodge any browned chicken & seasonings in skillet until water turns to a deep brown color; add mushrooms and sauté until mushrooms are cooked – be careful not to over cook.
Pour mushroom mixture over chicken, add steamed broccoli to plate, remove plate from oven and gracefully lift yourself for perfect enjoyment!
Up, up, up on those toes…you’re getting lighter; you’re training your body to use fat for fuel and shunning the carbs. You’re a petite ballerina in starting position…plié with a smile, knowing your success is inevitable with DirectionLean and your Healthy Plate coach standing nearby. We are assisting your balance, creativity, energy, and feather-light movements. As with all successful endeavors…take time to practice, learn, master…in order to retain proficiency in understanding your body’s natural design and its inborn craving for genuine health. I plié your efforts!
YOUR HEALTHY PLATE COACH - Rita
January 29, 2014
Phase 1 Lunch / Dinner: “Conga” Sirloin Supper
Ingredients: (serves 2-3)
• 1 pound grass-fed, ground beef
• 1-2 Tbsp. organic, Herbes de Provence seasoning
• 2-3 slices, organic sweet onion
• 10-30 brussel sprouts, cut in half (seasoned)
Heat oven to 350 degrees in order to roast brussel sprouts.
Cover cookie sheet with parchment paper for roasting.
Place halved sprouts in bowl, spray with olive oil and sprinkle with seasoning of choice: coriander, Italian seasoning, Old Bay, Trader Joe’s 21 Seasoning, garlic powder, onion powder, etc.—toss until sprouts are
well-coated and place flat side down on parchment paper and place into pre-heated oven—cooking time ranges from 10-20 min. until lightly browned.
Place ground beef into bowl, add Herbes de Provence seasoning, two Tbsp. water and mix thoroughly; shape into 2-3 patties.
Heat iron skillet, spray onion slices with olive oil and place in heated skillet; brown both sides of onions, then remove to plate.
Add burgers to hot iron skillet and cook to desired wellness and remove to plate, place one onion slice on each burger, add roasted brussel sprouts to plate, eat and continue diminishing hip size!
January 22, 2014
Phase 1 Lunch / Dinner: “Can-can” Comfort Soup
Ingredients: (serves two)
• 2 cups cooked chicken breast, cut into bite-sized pieces
• 1/2 red bell pepper, cut into pieces
• 2 cups cut, fresh, organic spinach leaves
• 1 cup sliced cremini mushrooms or your choice
• 4 cups low sodium, organic chicken broth
Heat chicken broth in large stainless steel pot to low boil.
Add chicken breast, red bell pepper, spinach and mushrooms.
Add Trader Joe’s 21 seasoning to taste (If additional “kick” is desired, shake in some red-pepper flakes).
Simmer on low for 10 minutes, stirring occasionally, if desired.
Garnish with cut, organic green onions.
You can-can create this simple comfort in JUST MINUTES!
Your Healthy Plate Coach, Rita
January 15, 2014
Phase 1 Lunch / Dinner: Victory Skillet!
Ingredients:
• 1 1/2 lbs. flank steak or steak of choice
• 1/4 tsp. ground black pepper
• Spray olive oil
• 3 green onions, thinly sliced
• 2 green onions, dark green ends only, thinly sliced
• 4 gloves garlic, minced
• 1 yellow bell pepper, sliced into thin strips
• 1 red bell pepper, sliced into thin strips
• 2 Tbsp. dry sherry wine
• 2 Tbsp. red wine vinegar
• 1 tsp. smoked paprika
• Iron skillet
Heat a large cast-iron frying skillet over medium-high heat.
Season meat with ground pepper and lightly spray with oil.
Add meat to skillet and brown it thoroughly.
Transfer meat to a plate.
Lightly spray bell peppers, 3 sliced green onions, and garlic; add to skillet.
Toss all ingredients until lightly browned and then remove to plate.
Add sherry wine, vinegar, and smoked paprika to pan; stirring until all crusted pieces in pan from previous cooking are removed & now in liquid.
Return meat to pan and toss with liquid until thoroughly heated & coated.
Garnish with remaining green onions.
Serve with steamed vegetable of choice.
Enjoy the VICTORY of taste!
Your Healthy Plate Coach, Rita
January 8, 2014
PHASE 1 Lunch / Dinner: Rumba Ale Stew
Ingredients:
• 3 Pounds trimmed boneless, chuck roast, cut into 2-inch cubes
• 4 Medium onions, halved lengthwise and cut crosswise into ½-inch-thick slices
• 8 Garlic gloves, sliced or minced
• 18 Ounces nut brown ale
• 1 Cup beef stock
• 1 Teaspoon freshly ground black pepper
• Himalayan salt to taste
• Spray olive oil
• 6 Thyme sprigs
• 4 Bay leaves
• 1 1/2 Tablespoon spicy mustard
• 1 1/2 Red wine vinegar
• Flat parsley leaves for garnish
Heat iron skillet over medium-high heat after spraying with oil.
Add cubed chuck roast and ground pepper; brown meat 6-10 minutes.
Remove beef, re-spray skillet with oil if necessary; add onions & garlic and sauté approx. 4 minutes; add nut brown ale, scraping pan to loosen browned bits. Bring to low boil for 2 minutes.
Add beef stock and bring to simmer.
Carefully pour mixture into an electric slow cooker; add beef, thyme, bay leaves and cover; cooking on high until boils & then reduce heat to low for 4 hours.
Remove thyme sprigs and bay leaves.
Stir in mustard and vinegar 15 minutes before serving.
Garnish with parsley.
Hip-popping deliziosa!
Your Healthy Plate Coach, Rita
December 30, 2013
PHASE 1 Lunch / Dinner: New Year Burger
Ingredients: (serves 2-4)
• 1 lb. ground chicken or turkey*
• 3/4 cup yellow onion, finely chopped (divided)
• 4 tsp. fresh, organic basil leaves (divided)
• 1/2 tsp. dried oregano
• 1/8 tsp. Himalayan salt
• 1/8 tsp. black pepper
• Spray olive or coconut oil spray
• 1 square basket of whole, organic cremini mushrooms
• 1/2 cup low-sodium chicken broth
• 3/4 tsp. organic, fresh thyme, chopped or 1/4 tsp. dried
• 3/4 cup organic, non-GMO coconut milk (divided)
• Cast iron skillet
• Non-stick ceramic sauce pan
*Protein requirements are based on your happy/size weight Goal. See DirectionLean guide for your protein needs.
Prepare ground meat in large bowl:
- Combine meat, 1/2 cup chopped onion, 3 tsp. chopped basil, oregano, salt and pepper…now form into 2-4 thick patties.
Lightly spray each patty and cook in pre-heated iron skillet on medium-low heat; cook both sides of patties to dark brown color.
Place each patty on warmed plate in the oven until sauce is ready.
Prepare mushroom sauce:
- Lightly spray non-stick ceramic pan with spray oil
- Add mushrooms and remaining onion and sauté until onion is translucent, stir frequently & cook approx. 5 min.
- Add broth and thyme and continue stirring for additional 5 min.
- Next, add the coconut milk and 1 tsp. basil and stir until completely blended; continue cooking on very low for 10 min.
Distribute sauce evenly over each patty; garnish as desired.
Enjoy your personal commitment to improve yourself
December 18, 2013
PHASE 1 Lunch / Dinner: Deck the Halls With Goodies
Ingredients:
• Fresh, organic bell peppers (various colors)
• Fresh, organic tomatoes
• Fresh, organic green onions
• Fresh, organic brussels sprouts
• Organic olive oil spray
• Organic seasoning of choice: Allspice, 21-Seasoning, Herbs de Provence, garlic powder, onion powder, pepper, etc.
Merry Measure Pepper Platter:
- Yellow, orange, red, green peppers - all in desired amount
- Remove top of peppers and core peppers
- Slice prepared peppers into rings and arrange on platter
- Serve plain or with Cardamom Yogurt Dip (recipe follows)
Tis the Season Tomatoes:
- Tomatoes sliced into desired amount (2-6 whole tomatoes)
- Top with sliced green onions or seasoning listed above
- Serve with or without Cardamom Yogurt Dip
Boughs of Brussels Delight
- Preheat oven to 350 degrees
- Sprouts cut in half using desired amount (1-2 pounds)
- Lay on cookie sheet covered in parchment paper
- Lightly spray with olive oil, turn flat side down
- Season sprouts using suggestions above – favorites are 21-Seasoning or Herbs de Provence
- Serve with or without Cardamom Yogurt Dip
Cardamom Yogurt Dip*
- 1 cup non-fat Greek yogurt
- 1 Tbsp. Xylo Sweet
- 1/4 tsp. cardamom
- 1/2 tsp. pure vanilla extract
*Compliments of Elena Hunt
December 11, 2013
PHASE 1 Lunch / Dinner: Rock’n Seafood Cioppino
Ingredients: (serves 4)
• 1 Tbs. olive or coconut oil spray
• 4 gloves garlic, minced
• 1 onion, chopped
• 1 can (1lb. 12oz) organic tomatoes
• 1 can (15 oz.) organic tomato sauce
• 3/4 cup of purified water
• 1 tsp. Xylo sweetener or coconut crystals
• 1 cup dry sherry wine
• 1 tsp. basil
• 1 tsp. marjoram
• 1/4 tsp. Himalayan salt
• 1/8 tsp. fresh ground pepper
• 1 1/2 lbs. fresh fish (sword fish, cod, shark or your choice)
• 1/2 lb. frozen crab meat, thawed
• 1/2 lb. cooked shrimp
This is tastiest when the stock is made a day ahead and the fish added 15 to 20 minutes before serving.
Heat oil in soup pot, add garlic and onions and sautéed until desired wellness.
Add tomatoes, tomato sauce and water and simmer for one hour.
Add sweetener, wine, basil marjoram, salt and pepper and stir thoroughly.
Allow to cool for 30 minutes, and place in refrigerator until ready to heat and add fish next day.
Remove from refrigerator, bring to slight boil, add fish and allow to cook 15 to 20 minutes.
Your taste buds will be rock’n tonight!
RITA
Your Healthy Plate Coach
December 4, 2013
PHASE 1 Lunch / Dinner: “Boogie Bunch”
Ingredients:
• Top sirloin steak, grass finished preferred
(3.5 to 8 oz. / person)*
• Garlic powder (to taste)
• Fresh, organic broccoli
• Fresh, organic green beans
• Spray olive or coconut oil
• Seasoning of choice: Italian, allspice, 21 Seasoning Old Bay, onion powder, or a combination.
*Protein requirements are based on your happy size/weight goal.
See DirectionLean guide for your protein needs.
Season top sirloin with garlic powder, to taste.
Once seasoned, lightly spray with spray oil.
Grill, broil, or pan cook in iron skillet the seasoned, oiled sirloin and cook to desired wellness.
Lightly spray broccoli and green beans & season with chosen combination.
Place vegetables on parchment paper on cookie sheet and bake in 350 degree, pre-heated oven for 10-15 minutes or until desired crispness.
Place cooked sirloin and vegetables on warmed plate and boogie to the table for enjoyment!
November 29, 2013
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PHASE 1 Lunch / Dinner: Turkey Comfort
Ingredients (serves 2-4):
Use retained leftover broth and vegetables from your “Turkey Trot” recipe or combine first four ingredients for your starting stock…
• Left-over, cooked organic turkey breast*
• 2 Organic, medium-sized onions, chopped
• 8-10 Organic, celery stalks, chopped
• 3 Tsp. poultry seasoning
• 32 oz. Organic, vegetable broth
• 1-3 Handfuls leafy greens of choice: Swiss chard, spinach, arugula, cabbage
• 1/4-1 Tsp. red pepper flakes, depending on desired spiciness
*Protein requirements are based you your happy size/weight goal. See DirectionLean guide for your protein needs.
Heat first four ingredients for 45 minutes over medium heat, if making fresh stock; otherwise just heat broth until heated through.
Add greens and pepper flakes and continue over medium heat for an additional 15 minutes.
Serve and enjoy the soothing warmth of your Turkey Comfort!
November 20, 2013
PHASE 1 Lunch / Dinner: Master “Turkey Trot”
Ingredients (serves two):
• 1 Organic, turkey breast*
• 2 Organic, medium-sized onions, chopped
• 8-10 Organic, celery stalks, chopped
• 3 Tsp. poultry seasoning
• 32 oz. organic, vegetable broth**
• Fresh organic asparagus
• Seasoning of choice: Trader Joe’s 21 seasoning, allspice, Italian seasoning, etc.
• Spray olive or coconut oil
• Fresh organic baby beets, baked until tender, cooled, and then skinned
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
**Please retain leftover broth and vegetables for next meal!
In crock pot…add the vegetable broth, poultry seasoning, and turkey breast and cook for 2 ½ hours on high.
After 2 ½ hours, add the chopped onions and celery and stir the broth to be sure all mixed well.
Beets, depending on size, should be baked at 350 degrees for 1 to 1 ½ hours after piercing each beet with fork several times—may be prepared previous day and served cooled with turkey and asparagus.
Lay asparagus on parchment paper on cookie sheet.
Lightly spray asparagus with olive oil and sprinkle with seasoning of choice.
After turkey has been removed from the broth, place prepared asparagus into pre-heated 350 degree oven for 10-15 minutes until desired wellness achieved.
Slice turkey while asparagus are baking, add prepared beets to plate, then asparagus…
With a thankful heart…share your gourmet creation with family and friends!
November 13, 2013
PHASE 1 Lunch / Dinner: “Moonwalk” Madness
Ingredients: (serves 2):
• Chicken breast cutlets*
• Olive oil or coconut oil spray
• 4 Green onions, chopped
• 1-2 Glove(s) garlic, minced
• 1/2 Cup white wine, optional
• 1 1/2 Cups organic, chicken broth
• 1/4 Tsp. saffron threads
• 1/2 Cup fat-free cottage cheese
• 1/4 Tsp. freshly ground black pepper
• 3 Tbs. chopped, fresh, organic, flat-leaf parsley
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Heat non-stick, ceramic pain to medium heat.
Season chicken with pepper, then spray with oil.
Cook chicken until golden and cooked through, 2-3 minutes /side.
Transfer chicken to covered serving dish to keep warm.
Add 1/4 cup wine and deglaze pan with wine, using wooden spoon to scrape brown bits from bottom of the pan.
Add green onions and garlic and cook until tender, about 2 minutes.
Add remain wine, chicken broth and saffron threads, bring to a simmer and reduce for 10 minutes.
Add cottage cheese…stir to combine and simmer for 1-2 minutes to blend flavors.
Pour sauce over chicken…sprinkle with parsley and “walk” creation to your serving table!
November 6, 2013
Lunch / Dinner: “Hip Hop” Mahi with Basil
Ingredients (serves 2):
• Mahi fresh fish fillets (3.5 oz. to 8 oz. / person)*
• Olive or coconut oil spray
• 1/4 Tsp. smoked paprika
• 4-6 Tsp. fresh, organic basil, finely chopped
• 1/4-1/3 Cup organic coconut milk**
• 4-5 fresh, organic zucchini
• 1 Pepper, may use orange, red, yellow or green, cut into pieces
• Olive or coconut oil spray
• 1/4 – 1/2 favorite seasoning mixture (ex. Italian, allspice, 21 Seasoning Salute from Trader Joes, onion powder, garlic powder or combination of a couple)
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
**”Native Forest” brand, non-GMO verified, USDA organic, unsweetened – can buy by the case in cans from Amazon and use to make various “cream” sauces: pesto, garlic, curry, etc., use in coffee, tea, protein drinks; it’s a product of Thailand and once opened, lasts quite a while in a closed glass jar when refrigerated.
Prepare sauce: Pour coconut milk into oven-safe, glass bowl…stir in basil until well mixed.
Place bowl in warm oven until heated—do not boil sauce (or set on top of oven near heat vent while vegetables are cooking and it should warm perfectly).
Prepare Mahi: Sprinkle fillets with smoked paprika & then lightly spray oil on them.
Broil OR grill OR bake OR spray with oil and brown in iron skillet until cooked to desired wellness.
Prepare vegetables: lightly spray cut vegetables with oil, toss with seasonings of choice (see above).
Place vegetables on parchment paper on cookie sheet and bake in 350 degree, pre-heated oven for 10-15 minutes or until desired crispness.
Place Mahi on warmed plate and drizzle with basil sauce, add cooked vegetable and enjoy the Hip Hop movement of taste!
October 30, 2013
PHASE 1 Lunch / Dinner: Spinach Marinara “Zoppetto”
Ingredients (serves 2):
• Fresh, hormone-fee chicken breasts, shrimp, or scallops
(3.5 oz. to 8 oz. / person)*
• Spray organic olive or coconut oil
• 1-2 Fresh garlic gloves, minced
• 1/2 Fresh, organic onion, chopped
• 10 Mushrooms, sliced
• 1/2 Pepper, chopped (yellow, green, red, or orange)
• 1 Tsp. Italian seasoning
• 1/8 Tsp. black pepper
• 1/2 to 1 cup organic, marinara sauce
• 1/2 Cup non-fat, hormone-free cottage cheese
• 2 Handfuls, fresh, organic baby spinach leaves, chopped
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
In non-stick ceramic skillet, lightly spray oil, and sautéed garlic, onions, mushrooms, peppers and seasonings.
Once sautéed and thoroughly heated to desired wellness, add to marinara sauce.
Add cottage cheese and spinach leaves to marinara mixture.
Place chicken breast pieces or shrimp or scallops into small, glass baking dish.
Pour marinara mixture over chicken and bake at 350 degrees until cooked (45 – 60 min)
DELIZIOSA!
PHASE 2 – Add black olives to marinara mixture and replace non-fat cottage cheese
with favorite, grated cheese of your choice…also, may substitute fresh-caught
salmon for chicken, shrimp, or scallops
October 23, 2013
PHASE 1 Lunch / Dinner: “Chicken Dance” Fresca
Ingredients (serves 2):
• Previously seasoned & roasted chicken breast cubed (3.5 to 8 oz. / person)*
• Several handfuls of fresh spinach leaves or other favorite salad greens
• 1 Large organic cucumber, cubed
• 2 organic, medium tomatoes, diced
• 1 organic onion, finely chopped
• 1/2 to 2 organic, jalapeno peppers, seeded & chopped
• 1/2 cup organic, cilantro leaves, chopped (or more to taste!)
• 1 organic, green onion, finely chopped
• 1-2 glove(s) organic garlic, minced
• 1-2 Tbs. fresh, squeezed organic lime juice
• 1/8 tsp. Himalayan salt
*Protein requirements are based on your happy/size weight goal. See DirectionLean guide for your protein needs.
Combine last 8 ingredients; cover and refrigerate for at least one hour.
Chop spinach or other greens and cucumber to desired size for eating and place in dinner bowl.
Distribute cubed chicken breast, according to protein need, over greens.
Top chicken with desired amount of refrigerated fresca-combination…and keep on smiling!
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PHASE 1 Lunch / Dinner: Burger Patty “Two-Step”
Ingredients (serves 2):
STEP ONE – combine the following into perfect patties
• Lean, grass-finished ground beef*
• 1/4 Chopped organic onion (any variety)
• 1/4 Chopped organic pepper (red, green, yellow or orange)
• 1 glove minced fresh garlic
• 2 Tbsp. raw coconut aminos (great flavoring)
• 1-2 Tsp. spicy mustard
• 1/2 Tsp. oregano
*Protein requirements are based on your happy size/weight goal. See the DirectionLean guide for your protein needs.
STEP TWO – place prepared patty on hot grill.
Once burger grilled on first side…sprinkle with dry onion flakes…cook to preference
Ingredients (serves 2):
STEP ONE – Choose your fresh veggies and slice
• 2-4 fresh organic carrots
• 2-4 fresh organic cucumbers
• 1 head fresh organic broccoli, using the florets
• 2-4 cooked, cold, peeled, organic beets
• 1-2 handfuls fresh tomatoes, sliced
• 1-2 Tbsp. balsamic vinegar
STEP TWO – Drizzle veggie platter with balsamic vinegar
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PHASE 1 Lunch/Dinner: Shrimp “Shuffle” Kabob
Ingredients (serves 2):
• Fresh jumbo shrimp, shelled, deveined, tails removed (3.5 to 8 oz. / person)*
• 2 Tbsp. spicy mustard
• 2 Tbsp. fresh rosemary, stemmed
• 4 cloves garlic, minced
• 2 Tbsp. fresh lemon juice
• 2 Tbsp. balsamic vinegar
• 1 Tbsp. organic olive oil
• 8 – 12 mushrooms, depending on size
• 1 red bell pepper, cut into skewer-size pieces
• 1 yellow bell pepper, cut into skewer-size pieces
• 1 large onion, cut into skewer-size pieces
• Spray organic olive oil
• 2 to 3 cups fresh organic green beans, cut into serving-size pieces
• Spray organic olive oil
• 1/4 – 1/2 favorite seasoning mixture (ex. Italian seasoning, allspice, 21 Seasoning Salute from Trader Joes)
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Combine second ingredient with next five ingredients & mix thoroughly together.
Add prepared shrimp and be sure each shrimp is thoroughly coated and set in refrigerator, covered.
Prepare second group of ingredients for skewers, cut, separate into individual piles.
Prepare green beans, spray with oil, toss with seasoning mixture of your choice.
Place green beans on parchment paper on cookie sheet and bake in 350 degree oven for 15- 20 minutes or desired crispness is reached.
Place shrimp, mushrooms, onions, and peppers alternately onto skewers; be sure to place an onion slice on each side of shrimp to enhance flavor of shrimp. Once all ingredients skewered, use remaining shrimp sauce to recoat shrimp. Lightly spray each completed skewer with olive oil and grill on medium heat until cooked…ENJOY while bidding farewell to summer!
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PHASE 1 Lunch/Dinner: Sundown Beef Olé Salad
Ingredients (serves 2):
• Beef is prepared for two meals – see “Sobrero Beef Omelet”
• Ground beef (3.5 oz. to 8 oz. / person)*
• 3 Tbsp. cumin
• 1/2 Tsp. smoked paprika
• 1/2 Tsp. onion powder
• 1/4 Tsp. garlic powder
• 1/8 Tsp. black pepper
• 1 ½ Tsp. dried oregano
• 1/4 Tsp. red chili powder
• 1 – 2 grinds Himalayan salt (to taste)
• Always dare to add additional seasonings to your liking!!
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Brown ground beef. Drain meat and put into bowl for mixing.
Add remaining 8 ingredients listed above.
Separate beef into two bowls and designate one for breakfast and one for lunch/dinner.
Continuing lunch/dinner ingredients:
• Several handfuls of fresh spinach leaves
• 2 to 4 chopped green onions
• 1/4 to 1/2 cup fresh salsa – purchase in deli section of food market
• Hot sauce to taste (personal preference for me is nice-n-spicy!)
If the beef was previously prepared, warm in pan or oven to a medium temperature.
Chop spinach to desired size for eating and place on dinner plate.
Distribute beef mixture according to protein need over the spinach.
Top beef with desired amount of salsa and hot sauce…Muy bueno!
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September 25, 2013
PHASE 1 Lunch/Dinner: Moroccan Belly Bust
Ingredients (serves2):
• Chicken breasts (3.5 to 8 oz. / person)*
• Olive or coconut oil spray
• 1 Large sweet, organic onion, chopped
• 1/2 Tablespoon ground ginger
1/2 Teaspoon white pepper
• 1/4 Teaspoon black pepper
• 1 Stick cinnamon
• 1/2 Teaspoon saffron threads, crushed
• 1/2 Teaspoon curry
• 1 cup chicken broth (non-fat, low sodium)
• 2-4 Handfuls of fresh spinach leaves, chopped
• 1/8 cup fresh cilantro, chopped
*Protein requirements are based on your happy/weight goal. See the DirectionLean guide for your protein needs.
In iron skillet, quickly brown the chicken after spraying with olive or coconut oil on medium high heat.
Once chicken quickly browned, mix all ingredients (except spinach leaves and cilantro) in skillet. Cover and cook over medium-low to medium heat, stirring occasionally, for about 1 hour.
Serve chicken and sauce on a bed of chopped spinach leaves and garnish with the chopped cilantro—ENJOY!
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September 18, 2013
PHASE 1 Lunch/Dinner: Chicken Piccata “Waltz”
Ingredients (serves 2):
• Boneless, skinless chicken breasts, sliced into cutlets-type thickness (3.5 to 8 oz. / person)*
• Garlic powder (to taste)
• Spray organic olive or coconut oil
• 1/4 cup dry white wine
• 2 gloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 1/4 tsp. paprika
• 4 Tbsp. fresh lemon juice
• 1 Tbsp. drained capers
• 2 small lemons sliced
• Chopped fresh parsley for garnish
• NOTE: Serve with steamed broccoli (it’s yummy with the chicken sauce)
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Heat iron skillet to medium temperature.
Season each chicken cutlet with garlic powder.
Lightly spray chicken with spray oil listed above.
Brown both sides of chicken and place on warmed plates in 250 degree oven – careful not to overcook.
Deglaze pan with wine, add minced garlic…cook until slightly brown.
Add broth, lemon juice, paprika and capers, mix and continue heating until liquid about half, then add lemon sliced until heated thoroughly.
Spoon reduced liquid mixture over cutlets in the oven.
Garnish with fresh, chopped parsley – SERVE!
PHASE 2 – BEFORE browning and spraying chicken, coat with almond flour AND add 2 Tbsp. butter to skillet after chicken placed on warmed plates, for thicker, richer sauce.
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September 11, 2013
PHASE 1 Lunch / Dinner: Buffalo “Jig”
Ingredients (serves 2):
• Ground buffalo or buffalo burgers (3.5 to 8 oz. / person)*
• Red / white wine of choice, 1/4 cup
• 1 green onion, finely chopped
• 1 glove garlic, minced
• 1 tsp. basil
• 1 tsp. raw coconut aminos
• 1 basket mushrooms, sliced
• 1/8 tsp. red chili pepper flakes (optional)
• Organic tomatoes & chopped organic cucumber (for garnish)
• NOTE: Serve with a green salad of your choice OR additional, fresh garnish vegetables
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Form buffalo into burgers in not purchased in that form.
Broil or grill buffalo burgers on medium heat until cooked to preference.
Place buffalo on plates warmed in 250 degree oven.
In non-stock ceramic skillet, quickly sautéed wine, green onion, garlic, basil, coconut aminos, and mushrooms (with chili flakes too, if chosen).
Once sautéed, pour mixtures evenly over buffalo burgers on heated plates – SERVE!
For PHASE 2 – ADD: Two tablespoons of organic butter to wine mixture