*California Roll with Wasabi Ginger Mayo* Greek Pita Tacos* Wasabi Ginger Panko Salmon with Sautéed Bok Choy* Cuban Black Bean Stew* Moroccan Bulgur Salad with Shrimp* Sautéed Garlic & Tomato Lentil Salad* Pita Kale & White Bean Burgers* Chicken Shawarma Pita Pizza* Shawarma Chicken Kabobs with Couscous* Chicken Sliders with Wasabi Ginger Sauce*

1. January ’14
New Year, New You
Menu Planner

2. Be sure to check your cupboard
before shopping for these items!
Grocery
list
Your Wildtree Products Shopping List
“New Year, New You” Menu Planner Bundle
Italian Salad Dressing Mix
Wasabi Ginger Sauce
Rancher Steak Rub
Garlic Galore Seasoning Blend
Zesty Lemon Grapeseed Oil
Vegetarian Black Bean Soup
Rockin' Moroccan Rub
Shawarma Seasoning
Tzatziki Seasoning
Chicken Bouillon Soup Base
Vegetables:
Tomato, 1 ½ lb
Grape tomatoes, 2 cups
Cucumber, 2 ¾ cups
Carrot, ¾ cup
Romaine lettuce, 6 leaves
Avocado, 1 ½
Fresh cilantro, 4 tbsp
Parsley, ¾ cup
Garlic, 6 cloves
Scallions, ¾ cup
Onion, 1
Red onion, 1
Red bell pepper, 2
Bell pepper, 2
Bok choy, 2 lbs
Kale, ½ cup
Corn, ½ cup
Protein:
Ground turkey, 1 lb
Ground chicken, 1 lb
Chicken breast, 1 ½ lbs
Crab, ½ cup
Salmon fillets (3 - 4 oz), 4
Shrimp, cooked, 1 lb
Bread/Pasta/Rice/Flour:
Pita, 5
Slider size buns, 8
Sushi rice, 1 cup
Brown rice, 1 cup
Panko, ½ cup
Breadcrumbs, ½ cup
Bulgur, 1 ½ cups
Pearled couscous, 1 cup
Misc. Items:
Kalamata olives, 10
Sun-dried tomatoes, 4
Hummus, 4 tbsp
Rice vinegar, 2 tbsp
White balsamic vinegar, 2 tbsp
Red wine vinegar, 1 tsp
Lemon juice, 1 tbsp
Sugar, 1 tbsp
Nori (seaweed), 4 sheets
Cannellini beans, 2 (15oz) cans
Green lentils, 1 cup
Pine nuts, 2 tbsp
Fruits:
Lime zest, 1 tsp
Dried cranberries, 2 tbsp
Dairy:
Feta cheese, 1⁄4 cup
Parmesan cheese, 1⁄4 cup
Light mayo, 1⁄4 cup
Egg white, 1
Eggs, 2
Greek yogurt, 1⁄4 cup

3. California Roll with Wasabi
Ginger Mayo
Serves 6
1 cup sushi rice
2 cups water
2 tablespoons unseasoned rice vinegar
1 tablespoon sugar
½ teaspoon salt
¼ cup light mayo
2 tablespoons Wildtree Wasabi Ginger Sauce
4 sheets nori (seaweed)
½ cup crab (or imitation crab)
½ avocado, sliced
1 cup cucumber, sliced into matchstick sized strips
Thoroughly rinse the rice in cool water. Repeat process until water runs clear. Drain well. Place rice in a medium saucepan. Add water
and bring to a boil. Reduce heat to low, cover, and simmer 15-20 minutes or until water is absorbed. Remove pan from heat and let
stand, covered, for 10 minutes. Transfer rice to a bowl to cool slightly, breaking up any clumps. Whisk together the rice vinegar, sugar,
and salt. (If you are using seasoned rice vinegar you will not need to add sugar or salt to it). Add the mixture to the rice and toss to
completely coat rice. Let rice sit out until cool enough to handle with your hands. Meanwhile whisk together the mayo and Wasabi
Ginger Sauce; set aside. Place 1 nori sheet on a bamboo sushi mat. Spread about ¼ of the rice on the sheet in an even layer.
Keep your fingers wet; it will help prevent the rice from sticking to you. Flip the rice covered nori over so the rice is facing down. Place
your fillings (crab, avocado, and cucumber) across the nori sheet about ¼ of the way up from the bottom. Start rolling using your matt
to firmly keep the roll in place. Apply some pressure to make a tight roll. If it’s not tight enough, it will be difficult to cut. Once the roll
is complete, use a sharp knife to cut into about 6 pieces. Keep your knife clean and wet for each new slice. Top the rolls with toasted
sesame seeds if desired. Serve with the Wasabi Ginger mayo.
Calories 300; Fat 10 g; Saturated Fat .5 g; Carbohydrate 49 g; Fiber 5 g; Protein 6 g; Cholesterol 5 mg; Sodium 580 mg
Greek Pita Tacos
Serves 6
1 pound ground turkey
1 tablespoon Wildtree Italian Salad Dressing Mix
½ cup tomato, diced
½ cup cucumber, diced
¼ cup feta, crumbled
10 each kalamata olives, diced
3 pitas, halved
6 leaves romaine lettuce
Heat medium nonstick skillet over medium high heat. Add the
turkey and Italian Dressing Seasoning. Sauté until turkey is
browned and completely cooked through. Remove from heat;
fold in tomato, cucumber, feta, and olives. Fill each pita with a
leaf of lettuce and the turkey mixture.
Calories 210; Fat 4.5 g; Saturated Fat 1 g; Carbohydrate 20 g;
Fiber 1 g; Protein 23 g; Cholesterol 35 mg; Sodium 620 mg

4. Wasabi Ginger Panko Salmon
with Sautéed Bok Choy
Serves 4
3 tablespoons Wildtree Wasabi Ginger Sauce
½ cup panko
4 (3-4 ounce) salmon filets
2 tablespoons Wildtree Zesty Lemon Grapeseed Oil,
divided
1 red bell pepper, thinly sliced
2 pounds bok choy, chopped
2 teaspoons Wildtree Garlic Galore Seasoning Blend
¼ cup Wildtree Rancher Steak Rub
Add Wasabi Ginger Sauce and panko to two separate plates. Rub
the top of the salmon (flesh side, not skin side) in the Wasabi Ginger
Sauce, then dip in the panko bread crumbs. Heat 1 tablespoon
Grapeseed Oil in a non-stick skillet over medium to high heat. Place
the salmon in the skillet, crust side down. Cook until panko is golden,
about 2-3 minutes. Flip salmon and continue cooking until it reaches
desired doneness. Meanwhile heat the remaining 1 tablespoon
Grapeseed Oil in a separate skillet. Add the bell pepper, bok choy,
Garlic Galore Seasoning, and Rancher Steak Rub. Sauté until
pepper is tender and boy choy is wilted. Serve with salmon.
Calories 310; Fat 15 g; Saturated Fat 2 g; Carbohydrate 16 g;
Fiber 4 g; Protein 27 g; Cholesterol 60 mg; Sodium 390 mg
Cuban Black Bean Stew
Serves 4
1 cup brown rice
4 cups water, divided
½ tablespoon Wildtree Zesty Lemon Grapeseed Oil
2 bell peppers, diced
½ red onion, diced
1 box Wildtree Vegetarian Black Bean Soup
½ cup corn
1 avocado, diced
Cilantro
Combine rice with 2 cups of water in a saucepan. Cover and
bring to a boil. Reduce heat to low and simmer for 40 minutes.
Let stand 5 minutes before serving. Heat the Grapeseed Oil in
a non-stick skillet over medium heat. Add peppers and onions.
Sauté, stirring occasionally, until onions start to brown, about 10
minutes. Add the Vegetarian Black Bean Soup box contents and
remaining 2 cups of water. Simmer, stirring occasionally, about
10 minutes. Stir in corn and continue cooking for 2-3 minutes
more. Serve over rice garnished with avocado and cilantro.
Calories 440; Fat 12 g; Saturated Fat 1.5 g; Carbohydrate 74 g;
Fiber 14 g; Protein 12 g; Cholesterol 0 mg; Sodium 890 mg

5. Sautéed Garlic & Tomato
Lentil Salad
Serves 5
Moroccan Bulgur Salad
with Shrimp
Serves 4
1 cup bulgur
2 cups water
1 tablespoon Wildtree Rockin’ Moroccan Rub
1 pound cooked shrimp
1 red bell pepper, diced
½ red onion, diced
½ cup cucumber, diced
2 scallions, chopped
2 tablespoons parsley, chopped
2 tablespoons Wildtree Zesty Lemon Grapeseed Oil
½ teaspoon Wildtree Rancher Steak Rub
Add the bulgur, water, and Rockin’ Moroccan Rub to a saucepan;
bring to a boil. Cover and turn off heat. Let sit for 15 minutes;
remove cover and allow to cool slightly. In a bowl combine all of
the remaining ingredients and toss well to coat them evenly in the
Zesty Lemon Grapeseed Oil. Can be served warm or chilled.
Calories 330; Fat 10 g; Saturated Fat 1 g; Carbohydrate 34 g;
Fiber 29 g; Protein 29 g; Cholesterol 170 mg; Sodium 300 mg
1 cup green lentils
½ cup bulgur wheat
3 tablespoons Wildtree Zesty Lemon Grapeseed Oil, divided
2 tablespoons white balsamic vinegar
1 tablespoon Wildtree Italian Salad Dressing Mix
1 pound tomatoes, diced
6 cloves garlic, minced
¼ cup fresh chopped parsley
Prepare the lentils and bulgur according to package directions.
Once cooked, mix together. Whisk together 2 tablespoons
Zesty Lemon Grapeseed Oil, balsamic vinegar, and Italian
Salad Dressing Mix; set aside. In a large nonstick skillet heat the
remaining 1 tablespoon Zesty Lemon Grapeseed Oil over medium
to low heat. Add the tomatoes and garlic. Cook on low for about
15 minutes or until tender and fragrant. Add the cooked lentils/
bulgur mixture and the chopped parsley and stir to combine. Add
the Zesty Lemon Grapeseed Oil mixture and toss. Can be served
warm or chilled.
Calories 260; Fat 8 g; Saturated Fat .5 g; Carbohydrate 39 g;
Fiber 9 g; Protein 11 g; Cholesterol 0 mg; Sodium 210 mg

6. Pita Kale & White Bean
Burgers
Serves 6
1 teaspoon Wildtree Zesty Lemon Grapeseed Oil
½ onion, diced
1 teaspoon Wildtree Garlic Galore Seasoning Blend
½ cup kale, stems removed and chopped
1 teaspoon Wildtree Rockin’ Moroccan Rub
2 (15 ounce) cans cannellini beans
1 teaspoon red wine vinegar
¼ cup grated Parmesan cheese
4 sundried tomatoes, diced
½ cup breadcrumbs
2 eggs, beaten
Heat the Grapeseed Oil in a skillet set over medium heat. Add the
onion and Garlic Galore Seasoning and cook until softened. Add
kale and Moroccan Rub. Cook until kale is wilted. Mash beans in
a large bowl with a potato masher or the back of a fork. Add kale
mixture and remaining ingredients, mashing as you go. Form into
6 patties. Cook on the grill or the stove top over medium heat, until
both sides are browned and patties are heated through. Can be
served over a bed of salad greens with a drizzle of salad dressing.
Calories 200; Fat 4 g; Saturated Fat 1.5 g; Carbohydrate 28 g;
Fiber 7 g; Protein 13 g; Cholesterol 75 mg; Sodium 510 mg
Chicken Shawarma Pita Pizza
Serves 2
½ pound chicken breast, cubed
1 tablespoon lemon juice
1 teaspoon Wildtree Zesty Lemon Grapeseed Oil
2 teaspoons Wildtree Shawarma Seasoning
¼ cup Greek yogurt
1 teaspoon Wildtree Tzatziki Seaosoning
¼ cup shredded cucumber
2 pitas
4 tablespoons hummus, divided
1 tomato, sliced
Combine the chicken, lemon juice, Zesty Lemon Grapeseed Oil,
and Shawarma Seasoning in a bowl. Marinate for 20 minutes.
Meanwhile combine the yogurt, Tzatziki Seasoning, and shredded
cucumber; set aside. Sauté the marinated chicken over medium
heat until cooked through. Spread 2 tablespoons of hummus on
each pita. Top with sliced tomato, cooked chicken, and prepared
Tzatziki Sauce.
Calories 400; Fat 9 g; Saturated Fat 1.5 g; Carbohydrate 44 g;
Fiber 5 g; Protein 34 g; Cholesterol 65 mg; Sodium 630 mg

7. Shawarma Chicken Kabobs
with Couscous
Serves 4
1 pound chicken breast, cubed
2 cups grape tomatoes
2 teaspoons plus 1 tablespoon Wildtree Zesty Lemon
Grapeseed Oil, divided
2 teaspoons Wildtree Shawarma Seasoning
½ cup onion, diced
2 cups Wildtree Chicken Bouillon Soup Base, prepared
according to package directions
½ teaspoon Wildtree Rancher Steak Rub
1 cup pearled couscous
2 tablespoons dried cranberries, diced
2 tablespoons pine nuts
2 tablespoons fresh chopped parsley
Combine the chicken, tomatoes, 2 teaspoons Zesty Lemon
Grapeseed Oil, and Shawarma Seasoning in a bowl. Divide
ingredients among 4 skewers; set aside. In a saucepan heat
remaining 1 tablespoon Zesty Lemon Grapeseed Oil over medium
heat. Add the onion and sauté until translucent, about 3 minutes.
Add the prepared Chicken Bouillon Soup Base and Rancher Steak
Rub. Bring to a boil. Add the couscous, reduce heat to simmer,
cover and cook 10 minutes or until all the liquid is absorbed and
couscous is tender. Fluff with a fork; fold in dried cranberries, pine
nuts, and parsley. Meanwhile preheat grill or grill pan to medium
high heat; grease lightly. Add skewers to grill and cook on all
sides until chicken is cooked through. Serve with couscous.
Calories 410; Fat 11 g; Saturated Fat 1 g; Carbohydrate 44 g;
Fiber 4 g; Protein 34 g; Cholesterol 65 mg; Sodium 400 mg
Chicken Sliders with Wasabi
Ginger Sauce
Serves 8
1 pound ground chicken
2 tablespoons fresh chopped cilantro
¼ cup scallions, diced
1 teaspoon lime zest
1 egg white
½ teaspoon Wildtree Rancher Steak Rub
1 teaspoon Wildtree Garlic Galore Seasoning Blend
8 slider size hamburger buns
½ cup thinly sliced cucumber
¾ cup grated or thinly sliced carrot
8 teaspoons Wildtree Wasabi Ginger Sauce
Using your hands combine the chicken, cilantro, scallion, lime zest,
egg white, Rancher Steak Rub, and Garlic Galore Seasoning.
Divide into 8 equal portions and shape into patties. Heat grill or
grill pan to medium high; lightly grease. Add the chicken patties
and cook on both sides until completely cooked through (165°F).
Serve the chicken patties on the slider buns with sliced cucumber
and carrot. Top with Wasabi Ginger Sauce and top bun.
Calories 230; Fat 10 g; Saturated Fat 0 g; Carbohydrate 20 g;
Fiber 1 g; Protein 14 g; Cholesterol 45 mg; Sodium 310 mg