This document provides recipes for several healthy slow cooker meals. It begins by stating that meal planning is key to success with nutrition. Several recipes are then provided, including chicken burrito bowls, chicken taco soup, minestrone soup, Hawaiian pulled pork, kale and chicken soup, turkey meatballs, honey lime ginger pork, white chicken chili, mozzarella chicken with spaghetti squash, carnitas, and pork carnitas. The recipes typically include ingredients and instructions for combining items in a slow cooker to cook on low for 6-8 hours.
More Than Gourmet is the world's leading producer of all-natural classic French stocks & sauces, while also a helpful supplier of recipes for all occasions, cooking skills and dietary lifestyles
Make this Christmas a joyful one by offering the best Treat for your loved ones. Here are a few handpicked delicious and healthy recipes for Christmas treat, so that your whole family can relish upon it, without worrying about gaining weight. The following delicious Christmas recipes are not only healthy but packs with balanced nutrition. Have a blast, “Merry Christmas, Enjoy the Fiesta! ”
It's almost that time of the year, and with these recipes, you're food will be the hit at the party! For more grass-fed beef information and recipes, visit: www.eathealthybeef.org.
Candida Diet - from candidaexperts.com
Candida Diet Recipes are to get you back to good health and maintain your energy to fight off candida imbalance
This mainly consists of eating a variety of vegetables, raw of possible, and less starchy veges
Candida diet ideally would mean that probiotic intake is higher
More Than Gourmet is the world's leading producer of all-natural classic French stocks & sauces, while also a helpful supplier of recipes for all occasions, cooking skills and dietary lifestyles
Make this Christmas a joyful one by offering the best Treat for your loved ones. Here are a few handpicked delicious and healthy recipes for Christmas treat, so that your whole family can relish upon it, without worrying about gaining weight. The following delicious Christmas recipes are not only healthy but packs with balanced nutrition. Have a blast, “Merry Christmas, Enjoy the Fiesta! ”
It's almost that time of the year, and with these recipes, you're food will be the hit at the party! For more grass-fed beef information and recipes, visit: www.eathealthybeef.org.
Candida Diet - from candidaexperts.com
Candida Diet Recipes are to get you back to good health and maintain your energy to fight off candida imbalance
This mainly consists of eating a variety of vegetables, raw of possible, and less starchy veges
Candida diet ideally would mean that probiotic intake is higher
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats.
Easy food to make at home for lunch: Quick and Delicious Meal IdeasDiechen
there are plenty of easy and delicious lunch options that you can make at home. Sandwiches, wraps, salads, pasta dishes, soups, stews, and stir-fries are all simple and nutritious options that you can customize to your liking. By making your own meals at home, you can ensure that you are using fresh and healthy ingredients, controlling the portions, and saving money in the long run.
Don't be intimidated by cooking - start with simple recipes and gradually work your way up to more complex ones. Experiment with different flavors and ingredients, and don't be afraid to make mistakes - cooking is all about learning and having fun.
So next time you're looking for a quick and easy lunch, consider making one of these simple dishes at home. Your taste buds and your wallet will thank you!
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats.
Easy food to make at home for lunch: Quick and Delicious Meal IdeasDiechen
there are plenty of easy and delicious lunch options that you can make at home. Sandwiches, wraps, salads, pasta dishes, soups, stews, and stir-fries are all simple and nutritious options that you can customize to your liking. By making your own meals at home, you can ensure that you are using fresh and healthy ingredients, controlling the portions, and saving money in the long run.
Don't be intimidated by cooking - start with simple recipes and gradually work your way up to more complex ones. Experiment with different flavors and ingredients, and don't be afraid to make mistakes - cooking is all about learning and having fun.
So next time you're looking for a quick and easy lunch, consider making one of these simple dishes at home. Your taste buds and your wallet will thank you!
Low Glycemic Certification Lab Team have published delicious recipes presentation to follow low glycemic diet which is more difficult to anyone. Low glycemic food prevents from heart disease and helps to control blood sugar levels. It also reduces the risk of certain chronic diseases (diabetes, obesity and heart disease).
Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?
If you're serious about achieving permanent fat loss and a complete health transformation while eating your favorite foods every meal…
Here’s The Deal:
In my opinion, the nutrition industry is hopelessly broken. Instead of helping people improve their health and overall physical appearance, the world is filled with myths, scams, and flat-out lies.
I mean, it’s obvious the current dietary guidelines don’t work. Just look at the stats. 71.6% of American adults aged 20 and above are overweight, of which more than half are obese![1]
Now, if you’re one of the millions of people who follow all the nutrition rules outlined by health and fitness “gurus” but still carry excess fat, it is not your fault!
The Truth Is:
No matter how genetically “doomed” you may think you are, and no matter how frustrated you may feel after trying and discarding many diets, you absolutely can have the lean and alluring body of your dreams.
You see, getting into fantastic shape isn't nearly as cruel as nutrition and fitness “gurus” want you to believe. In fact, if you avoid the four most common and catastrophic diet mistakes, shaping your dream figure is actually a simple process.
Ketosis Gives You an “Unfair” Advantage on Your Fat Loss Goals
There Are Six Reasons Why the Keto Diet Is the Holy Grail for Fat Loss
Significantly increases fat burning
As mentioned earlier, insulin is the enemy of fat loss. Elevated levels of this hormone blunt fat burning, all while shuttling energy in your bloodstream into your fat cells.
On a keto diet, however, insulin levels drop, which not only benefits your health but also significantly boosts fat burning.
It’s simple and easy to follow
The keto diet is very simple to follow, and you’ll enjoy yourself as you diet. After all, what’s not to love about losing fat while being able to eat tasty, high-fat foods like bacon, eggs, cheese, and steak?
Hunger cravings will fade
I'll tell you a secret. You'll never lose fat and keep it off on any diet that leaves you hungry. Hunger is an irresistible force. Sooner or later, hunger always defeats willpower.
That’s why nearly all diets fail. Eventually, you can’t take the cravings anymore, and you’ll regain all that lost weight by binging. On top of that, you’ll likely gain some extra weight to boot.
The keto diet, however, brings hunger to a dead-end stop. When you go keto, you won’t feel hungry. That's why this eating style is superior for losing fat and keeping it off.
In others words, you’ll not only look fantastic in the “after” photo but also in the “after the after” photo.
You don’t have to exercise to reap the benefits
You do not have to work out to lose fat on the keto diet. However, since following a keto diet will boost your energy levels drastically after around one week, you will probably become more active, which may motivate you to exercise. That
LA FAMILIA RESTAURANTE IS A SPANISH LANGUAGE TITLE..
BUT YOU CAN STILL UNDERSTAND BECAUSE WE STILL USE ENGLISH LANGUAGE TO MAKE EVERYONE UNDERSTAND ALSO ITS TEACHER CHOICE THAT WE USE ENGLISH.
THIS IS OUR EXAMPLE TO SHARE TO YOU USER!VIEWER!
ITS OUR SECTION DISCIPLINE TO SHOW OUR BIGGEST PERFORMANCE OR PROJECT IN TLE GRADE 10.
HOPE THIS IS A BIG HELP AND GIVE YOU A BIT OR BIG INSPIRED FROM OUT EFFORT..
THIS IS ONLY FOOD THAT WE'RE GOING TO COOK ON 2020!
Instructions:
1. In a large skillet over medium heat, add in the extra virgin olive oil. Once hot,
add in the minced garlic. Cook for 1 to 2 minutes or until soft.
2. Add the chicken into the skillet. Cook for 10 minutes on each side or until the
chicken is cooked through.
3. Drain the excess oil from the skillet.
4. Season the chicken with the smoked paprika and light brown sugar.
5. Pour the red wine around the chicken. Cover and continue to simmer for 15 to
20 minutes. Baste the chicken with the wine mixture while it cooks.
6. Season the mixture with a dash of salt and black pepper. Remove from heat
and serve immediately.
In many households, 6 p.m.- 9 p.m. can feel like the busiest, most hectic part of the day. You arrive home after what can be a stressful commute from work; the kids have homework and need to get ready for bed; the house is a mess; you’re tired from pulling an eight-hour shift (or more)… How do you fit in making the time to cook a healthy, family-friendly meal without driving yourself crazy?
Finding time to cook a hearty meal can be a struggle as we juggle work, family, and other commitments. But what if we told you that there are quick dinner ideas that are easy to make and will change your taste in Nepal? Are you tired of eating the same bland food every day?
Pdf cookbook the best mandoline slicer delicious recipesRyaaaDina
Pdf cookbook the best mandoline slicer delicious recipes
The versatility of the mandoline slicer makes it a must-have tool for any kitchen.
This cookbook offers 50 recipes, making it an invaluable resource for anyone who owns a mandoline slicer. People who don't own a mandoline will still find plenty of great recipes to get started - it's not difficult to make zucchini noodles or simple tomato sauce with just a sharp knife!
Get yourself this book today and start preparing mandoline recipes straight away!
Happy cooking!
mandoline recipes
mandoline recipes ideas
mandoline slicer recipes
mandoline slicer recipes healthy
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
Follow us on: Pinterest
Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Factory Supply Best Quality Pmk Oil CAS 28578–16–7 PMK Powder in Stockrebeccabio
Factory Supply Best Quality Pmk Oil CAS 28578–16–7 PMK Powder in Stock
Telegram: bmksupplier
signal: +85264872720
threema: TUD4A6YC
You can contact me on Telegram or Threema
Communicate promptly and reply
Free of customs clearance, Double Clearance 100% pass delivery to USA, Canada, Spain, Germany, Netherland, Poland, Italy, Sweden, UK, Czech Republic, Australia, Mexico, Russia, Ukraine, Kazakhstan.Door to door service
Hot Selling Organic intermediates
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
17. 1 to 1.5 lbs boneless skinless chicken breasts
1 (14.5 oz) can diced tomatoes
1 cup chicken broth, divided, plus more if needed
2 tsp chili powder
2 tsp salt & pepper
1 tsp ground cumin
1 cup brown rice
2 (15 oz) cans black beans, drained and rinsed
1 cup frozen corn kernels
Optional toppings: Shredded cheese, chopped
cilantro, diced avocado, salsa, hot sauce, diced
green onions, shredded lettuce, chopped fresh
tomatoes
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Cooking is done when the rice is tender — if the rice is
done while there is still liquid left in the slow cooker,
remove the lid and cook on high to let the liquid
evaporate.
Use 2 forks to shred the chicken into bite-sized pieces.
You can do this either in the slow cooker itself and
then mix it into the rice, or you can transfer the chicken
to a cutting board if you prefer to keep it separate.
Taste the burrito mix and stir in more salt or other
seasonings to taste.
Serve burrito bowls with a selection of toppings.
Recipe Notes:
Cooking the rice separately: If you won't be home to
add the rice to the slow cooker, you can skip this step
and cook it separately on the stovetop or rice cooker
just before serving. To modify the recipe, combine the
chicken, diced tomatoes, 1/2 cup of stock, and spices
in the slow cooker and cook for 6 to 8 hours on low.
Add the black beans and corn, and cook for another
1/2 hour, or until warmed through, while you're cooking
the rice (omit the remaining chicken stock).
Vegetarian burrito bowls: Combine the diced
tomatoes, 1 cup of vegetable stock, spices, rice, black
beans, and corn in a slow cooker. Cook on low for 3 to
4 hours, until the rice is tender and has absorbed all
the liquid. Stir once or twice toward the end of
cooking to make sure the rice is cooking evenly.
Chicken Burrito Bowls
Serves 6 to 8
Directions:
Combine the chicken breasts, diced tomatoes and
their juices, 1/2 cup of chicken broth, chili powder,
salt, and cumin in the bowl of a 2 1/2- to 3 1/2-quart
slow cooker. Make sure the chicken is covered, and
add additional broth if needed. Cover with the lid and
cook on low for 3 to 4 hours.
Uncover and add the rice, beans, corn, and remaining
1/2 cup chicken broth. Cover and continue cooking on
low for another 3 to 4 hours. Check the rice
periodically in the last hour of cooking, stirring once or
twice to make sure the rice cooks evenly and adding
more chicken broth if the mixture seems dry.
18. Chicken Taco Soup
Chopped Veggies: white onion, zucchini, bell pepper, &
butternut squash
1 (16 oz) can chili beans
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained
1 (8 oz) can tomato sauce
2 (14.5 oz) cans diced tomatoes with green chiles,
undrained
1 (1.25 oz) package organic taco seasoning
3 whole skinless, boneless, chicken breasts, thawed or
frozen
Toppings: shredded cheese, green onion, sliced avocado
Directions:
Stir chopped veggies, beans, corn, tomato sauce,
diced tomatoes, and taco seasoning into a slow
cooker. Lay the chicken breast on top of the mixture,
pressing down slightly so that it gets covered by other
ingredients. Set slow cooker to low heat, cover, and
cook for 3-4 hours on low if your chicken is thawed.
May take 4-5 hours on low if your chicken is frozen.
Remove chicken breasts from the soup and shred.
Stir the shredded chicken back into the soup. You can
add some water if you like it a little thinner.
Top with shredded cheese, green onion, and avocado.
ProTip: Use any veggies you like or any veggies you
have on hand. The more the better! We spiralized the
butternut squash- it made the dish!
*Adapted from The Girl Who Ate Everything
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Serves 6 to 8
19. Minestrone Soup
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
2 cans (14.5 oz) diced tomatoes
2 tbsp tomato paste
1/4 cup sun-dried tomato or traditional pesto
1 parmesan rind
4 cups vegetable stock
2 cups water
1 cup carrots, diced
1 1/4 cup celery, diced
1 white onion, diced
4-5 cloves garlic, minced
1 tsp dried oregano
1 sprig rosemary (or 1/2 tsp dried)
2 bay leaves
salt and pepper to taste
1 can (15 oz) red kidney beans, drained and rinsed
1 can (15 oz) great northern beans, drained and rinsed
1 1/2 cups zucchini, diced
1 1/2 cups tubular (ditalini) whole wheat pasta
1 cup frozen green beans, thawed
2 1/2 cups baby spinach, chopped
Finely shredded Parmesan cheese, for serving (or Romano)
Directions:
Add the diced tomatoes, tomato paste, pesto,
parmesan rind, vegetable stock, water, carrots, celery,
onions, garlic, oregano, rosemary, and bay leaves to a
slow cooker. Season with salt and pepper to taste.
Cook on low heat 6-8 hours or high 3-4 hours.
Add in red kidney beans, great northern beans,
zucchini, and pasta. Cook on high heat for an
additional 20 to 25 minutes until pasta is tender. Stir in
the green beans and spinach. Cook for an additional 5
minutes until heated through. Serve warm, topped with
parmesan cheese. Enjoy!
Serves 6 to 8
20. WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Hawaiian Pulled Pork
3 lbs pork loin
2 cups chopped pineapple
1/2 tsp dried ginger
Baked sweet potatoes
Directions:
Put the pork into your crock pot,
then add the pineapple on top.
Add ginger. Cook on low for 4 to
6 hours.
Shred with forks or a hand mixer
before serving. Serve with baked
sweet potato and a green salad.
Serves 6 to 8
21. WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Kale & Chicken Soup
1 tbsp olive oil
5 carrots, diced
5 cloves garlic, minced
1 whole medium onion, diced
6 boneless chicken breasts, diced
4 to 5 medium tomatoes, chopped
4 cups low-sodium chicken broth
1 to 2 bunches kale
1 tsp red pepper flakes
2 tsp dried oregano
Directions:
Heat 1 tbsp olive oil over medium-high
heat. Sauté carrots, garlic, and onion for a
few minutes or until onions become
translucent.
Add diced chicken to the pan, browning for
about 6 minutes. Transfer into your crock
pot.
Top with tomatoes and chicken broth. Add
kale (it will wilt a lot). Top with pepper
flakes and oregano.
Cook on low for 4 to 5 hours.
Mix well before serving, and be prepared
for amazing deliciousness.
Serves 6 to 8
22. WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
1 large egg
1 lb 92-93% lean ground turkey
2/3 cup Panko breadcrumbs
3 tbsp olive oil
1/4 cup grated parmesan cheese
3 cloves garlic, minced
2 tsp dried oregano
2 tsp dried basil
3/4 tsp salt
1/2 tsp pepper
1 large sweet onion, sliced
2 28 oz cans crushed tomatoes
Optional for serving: chopped fresh basil and prepared
spaghetti squash
Directions:
Beat the egg in a large mixing bowl. Add the
ground turkey, breadcrumbs, 2 tbsp of olive oil,
parmesan, garlic, oregano, basil, salt, and
pepper. Mix everything just enough that the
ingredients are combined - avoid over-mixing.
Roll into desired-size balls. Place all rolled
meatballs on a large baking sheet.
Place onion slices in the bottom of the crockpot,
topped with 1 can of crushed tomatoes.
Coat a large skillet with the remaining 1 tbsp of
olive oil and bring to medium-high heat. Lightly
brown the meatballs (only 6 to 8 meatballs at a
time) for about 1 minute on each side. Do not skip
this step – this adds a lot of flavor and will help
your balls hold together. Layer the meatballs into
the crockpot as you're browning each batch.
Once all browned meatballs have been added to
the crockpot, pour remaining can of tomatoes on
top.
Cover and cook on low for 6 to 6.5 hours. Serve
with spaghetti squash and top with chopped
fresh basil. Store leftovers covered tightly in the
refrigerator for up to 1 week.
Turkey Meatballs
Serves 4 to 6
23. 1 tbsp olive oil
2.5 lbs pork loin
Pinch of salt and pepper
Honey lime ginger marinade:
1/2 cup honey
1/4 cup soy sauce
1 tbsp Worcestershire sauce
Juice of one lime
2 garlic cloves, minced
1/2 tsp ground ginger or 1 tbsp fresh ginger
2 tbsp cornstarch
Optional: lime wedges, chopped fresh cilantro,
roasted cauliflower
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Directions:
In a large skillet, heat the oil over medium-high
heat. Salt and pepper the pork and lay it in the hot
oil. Let the pork sear until the outside edge starts to
blacken. Place the pork into the bottom of a slow
cooker.
In a small bowl, make the marinade by whisking
together the honey, soy sauce, Worcestershire
sauce, lime juice, garlic, and ginger. Pour the
marinade over the pork. Let cook 6 to 8 hours on low
or 4 to 6 hours on high (or until thermometer reads
160 degrees).
Once the pork is finished, lay onto a platter and
pour the juices into a medium saucepan. Heat the
juices over medium-high heat and whisk in the
cornstarch. Cook for a few minutes until it starts to
thicken. Pour over the pork and garnish with
optional lime wedges and chopped fresh cilantro.
Serve with roasted cauliflower. Enjoy!
Honey Lime Ginger Pork
Serves 6 to 8
24. WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
1 ½ lb boneless, skinless chicken breasts or thighs
1 medium onion, diced
1 medium bell pepper, any color; diced
1 small jalapeno, seeds removed and finely diced
6 cloves garlic minced
2 ½ tsp ground cumin (add more to taste)
1 tsp dried oregano
2 tsp chili powder (add more to taste)
1 tsp sea salt
¼ tsp black pepper
2 cups organic chicken broth (or homemade bone broth)
1 14 oz can white kidney beans
1 14 oz can full-fat coconut milk
Juice of ½ lime
½ cup fresh cilantro, chopped
Optional: Fresh cilantro and lime wedges for garnish
Directions:
Add onion, peppers, garlic, and spices (cumin
through black pepper) to the bottom of a slow
cooker. Arrange chicken on top of vegetables in a
single layer.
Add broth and place lid on slow cooker.
Set heat to LOW and cook 7-8 hours or until
chicken is done and vegetables are tender.
Remove chicken from slow cooker and shred with
two forks. Return chicken to slow cooker.
Turn heat to HIGH. Add drained kidney beans and
whole can of coconut milk, stir and replace lid.
Continue heating an additional 10-15 minutes or
until soup is heated through.
Stir in lime juice and cilantro. Taste and adjust
seasonings as desired.
Serve in bowls garnished with chopped cilantro
and lime wedges, if desired
White Chicken Chili
Serves 5
25. 1 onion, thinly sliced
1 lb boneless skinless chicken breasts
1 tbsp olive oil
Pinch of salt and black pepper
1 can (28 oz) crushed tomatoes
2 cloves of garlic, crushed
8 fresh basil leaves, diced or 2 tbsp dried basil
1/4 cup balsamic vinegar
1 spaghetti squash
4 oz part-skim mozzarella cheese
Optional: crushed red pepper flakes
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Directions:
Put the sliced onions at the bottom of the slow cooker
and then put the chicken breasts on top. Add the
olive oil and season with the salt and pepper. Add the
tomatoes, garlic, and basil, then pour the balsamic
vinegar on top.
Cut the squash in half, remove the seeds, and place
on top of the crockpot contents. Cook on low for 6 to
8 hours.
Once fully cooked, remove and shred squash.
In the crockpot, place sliced mozzarella on each
serving and cover for 5 to 10 minutes until melted.
Serve the chicken with 1 cup of squash. For a little kick,
sprinkle with crushed red pepper flakes.
Mozzarella Chicken with Spaghetti Squash
Serves 4
26. 1 1/2 cups Greek yogurt
1 tsp ground cumin
1/2 tsp sea salt
1 tsp lime juice
1/4 cup milk
Combine the sauce ingredients in a bowl and set
aside.
Carnitas Sauce:
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Directions:
Add the drained beans with 1/2 of a cup of water to a pot
on the stove over medium heat. Cook until heated through.
Gently mash with a fork until they reach your desired
consistency.
Lightly brush your corn tortillas with olive oil and place on a
foil-lined baking sheet. Crisp in the oven at 350 degrees for
8 to 10 minutes or until they reach your desired crispiness.
To assemble, take your corn tortilla and add your fixings to
make yourself a pretty sweet carnita! Add a dollop of
the sauce on top and enjoy!
Carnitas:
1 can (14 oz) black or pinto beans, drained and rinsed
1/2 cup water
1 package corn tortillas (small size, 2-3 per serving)
1 Tbsp olive oil
Romaine lettuce
Diced tomatoes
Diced avocado
Shredded cheddar cheese
Optional: Cilantro, diced red onion, green chilis, salsa
3 lbs pork loin
1 bay leaf
1 1/2 cup water
To make rub, combine:
2 Tbsp chili powder
2 tsp cumin
1 tsp coriander
1/2 tsp cloves
1 tsp onion powder
1 tsp garlic powder
1 tsp sea salt
1 tsp oregano
Pork Carnitas
Serves 8
Directions:
Mix all spices except the bay leaf in a
bowl. Rub down the entire pork loin
with the spices and place in your slow
cooker.
Add the bay leaf and water. Cook on
low for 6 to 8 hours. Keep an eye on
the pork because if all the water
absorbs, it may dry out. If you have to
add more liquid, please do. Your pork
should pull apart easily so you can
shred it.
Once it is shreddable, take it from the
crock pot, shred it, and then place it
back into the crockpot. Stir the meat to
coat with the juices.
27. WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
1 cup diagonally sliced carrots
1 large onion, chopped
1 medium red bell pepper, cut into strips
4 cloves garlic, finely chopped
2 tbsp grated ginger root
2 tbsp fish sauce (optional)
2 tbsp red curry paste
1 tbsp olive oil
1.5 lb boneless skinless chicken thighs
2 cups chicken broth
1 can (14 oz) coconut milk (not cream of coconut)
3 cups sliced fresh mushrooms
¼ cup chopped fresh basil leaves
2 tbsp fresh lime juice
Directions:
In your slow cooker, mix carrots, onion, bell
pepper, garlic, ginger root, fish sauce, and curry
paste. In a 12-inch skillet, heat oil over medium-
high heat. Cook chicken in oil for 6 minutes,
turning once, until browned on both sides. Place
chicken over vegetables in slow cooker. Pour
broth over the chicken. (Make sure the chicken is
covered in broth – add more broth if you need to.)
Cover and cook on low heat for 5 hours or until
chicken is tender. Remove chicken from slow
cooker and shred using 2 forks. Return chicken to
slow cooker. Stir in coconut milk, mushrooms, and
basil. Cover and cook 30 minutes longer, or until
mushrooms are tender. Stir in lime juice before
serving.
*Adapted from Betty Crocker Cookbook
Thai Coconut Chicken Soup
Serves 8
28. Rotisserie Chicken
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
1 tbsp coconut oil
1 tbsp chili powder
1 tbsp smoked paprika
1 tsp dried thyme
1 tsp marjoram
Whole chicken (neck and giblets removed)
Kosher or Himalayan sea salt, to taste
Freshly ground black paper, to taste
Directions:
Grease the inside of a large slow cooker with
coconut oil. Make a few small balls of aluminum
foil and place them in the bottom of the slow
cooker to make a rack for the chicken.
In a bowl, mix together the spices. Using paper
towels, pat the chicken dry and then season it with
salt, pepper, and the spice mixture. (You can cross
or tie together the legs if you want, but it is not
necessary.)
Place the chicken in the slow cooker, breast side
up. Cook on high for 2½ to 3½ hours. You’ll know
it’s done when the juices run clear and a
thermometer inserted into the thigh reaches 165
degrees.
Take the chicken out of the slow cooker. If you
prefer crispier skin, you can broil the chicken in the
oven for 4 to 5 minutes.
Let the chicken rest 5-10 minutes before carving.
Serves 4-6
29. WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
1.5 to 2 lbs boneless skinless chicken breasts
3 tbsp avocado oil
2 tbsp chicken broth
1 tbsp apple cider vinegar
Spice Mix:
2 tbsp chili powder
1.5 tbsp onion powder
1.5 tsp garlic powder
1 tsp dill
1 tsp pepper
½ tsp red pepper flakes
½ tsp paprika
Salt, to taste
Directions:
Add all ingredients to a slow cooker for 4 to
6 hours or until done and very tender.
Remove chicken from slow cooker and, using
two forks, shred. Return meat to crockpot to
combine with remaining spice mixture.
Use in your favorite recipe – it’s perfect to
top salads, as a stuffing for sweet potatoes,
and in tacos. Yum!
Spicy Crockpot Shredded Chicken
(perfect for tacos)
Serves 4-6
30. ONE-DISH
R E C I P E S
Wilcox Wellness & Fitness
IS ALL
YOU NEED!
1 PAN
31. Combine spices in a small bowl and set
aside.
In a large skillet over medium heat, heat 1
Tbsp. olive oil. Sauté the onion for 6-8
minutes, until translucent. Add the peppers
and continue sautéing for another 5 mins,
until softened.
Sprinkle half of the spice blend over the
vegetables in the skillet, stirring well to
combine. Add the mushrooms and sauté for
another 3-4 minutes, until they start to
soften.
Move the veggies to the outside of the
skillet, making a “well” in the middle for the
shrimp. Add the olive oil, shrimp, and the
remaining spice blend and sauté for about
5 minutes, flipping the shrimp halfway
through so they cook on both sides.
Remove from the heat.
Assemble your bowls with your favorite
fixings: Make a “bed” of lettuce and
optional rice or beans, top with fajita mix,
and add tomatoes, avocado slices and
additional lime, if desired.
1.
2.
3.
4.
5.
6.
¾ tsp each: chili powder, garlic powder,
cumin, paprika (or 1 Tbsp. of your
favorite taco seasoning)
2 Tbsp. olive oil, divided
4 medium bell peppers, cut into strips
1 onion, sliced
2 cups (200 grams) sliced mushrooms
1 pound (450 g) shrimp, peeled and
deveined
1 Tbsp. lime juice
Fajitas
This recipe always feels like a
special treat! Once you get the
veggies chopped, it cooks
up quickly.
Experiment with your favorite
toppings – and also with the
protein choice. Try chicken
or tofu for variety.
If you don’t want to serve rice or
quinoa, try cauliflower rice. To
make: pulse cauliflower florets in
a food processor with 1 Tbsp. of
water, until it is the consistency
of rice, and then steam.
Shrimp Fajita
BOWLS
Ingredients
Method
SERVES 4
Fresh lettuce
Chopped tomatoes
Avocado slices
Lime slices
(Optional) cooked brown rice, black beans,
or quinoa
Shrimp Bowls
W I L C O X W E L L N E S S & F I T N E S S
32. This skillet casserole comes
together really fast! Once you get
the basic formula down it will
become a family favorite that
you can customize based on
what you have on-hand.
You can make it with your choice
of prepared marinara sauce. If
you don’t have any on-hand, use
canned crushed tomatoes and
add garlic powder to taste.
In a Skillet
LASAGNA
SERVES 4
Cut the ends off the zucchinis and, using a
peeler or mandolin, carefully slice them
lengthwise into long strips resembling
lasagna noodles. Pat down your noodles
with a clean kitchen towel or paper towels
to get rid of excess moisture and set aside.
Heat a large, deep skillet on medium heat.
If you’re using lean meat (like ground
turkey or chicken breast), heat 1 Tbsp. of
olive oil in the skillet to prevent sticking.
Place the meat in the skillet and brown,
seasoning with ½ tsp of sea salt. When it’s
browned, spoon it onto a plate, and set
aside, draining off any excess fat.
Add 1 Tbsp. of olive oil to the pan and
when it’s hot, add the onions and garlic
and cook, stirring frequently, until the
onions are translucent. Add the
mushrooms and zucchini “noodles” and
sauté until softened, about 5 minutes.
Spoon the browned meat back into the
skillet, along with the marinara sauce and
seasonings. Cook for a few minutes to
combine the flavors, and stir in the spinach
and heat until wilted. Taste and add more
salt and pepper if necessary.
Sprinkle with mozzarella and serve!
1.
2.
3.
4.
5.
6.
2 large zucchinis, washed
2-3 Tbsp. olive oil
1 lb (450 g) ground meat (turkey, chicken,
beef, vegan meat substitute)
1 tsp sea salt
1 onion, diced
2 cloves garlic, minced
1 cup (70 g) mushrooms, chopped
1 cup (125 g) marinara sauce or canned
crushed tomatoes
½ tsp black pepper
1 tsp each dried basil and oregano (or use
Italian seasoning)
2-3 big handfuls spinach
Optional: ½ cup (45 g) shredded mozzarella
Ingredients
Method
W I L C O X W E L L N E S S & F I T N E S S
33. This recipe does not fall into the
“quick” category but it definitely
is easy and you’ll love the aroma
as your slow cooker does
its magic.
Slow Cooker Chicken
CURRY
SERVES 4
Pour coconut milk, stock, tomatoes,
and curry paste into a slow cooker and
mix together well.
Add the ginger, sweet potatoes, onions,
peppers, and chicken thighs. Make sure
the chicken is fully submerged.
Set the slow cooker on low and cook
for 2-3 hours and then add the
chickpeas.
Cook for another 2-3 hours, until the
chicken and potatoes are tender.
Serve as-is or over cooked rice.
1.
2.
3.
4.
5.
½ cup (120 ml) coconut milk
½ cup (120 ml) low-sodium chicken
stock
14.5 oz. (400g) can chopped fire-
roasted tomatoes
4 Tbsp. mild curry paste
2 Tbsp. chopped fresh ginger
2 large sweet potatoes, peeled and
diced
1 yellow onion, chopped
2 red bell peppers, chopped
1 lb. (450 g) skinless chicken thighs
1 14 oz. (400 g) can chickpeas
Optional: 1 cup (200 g) cooked brown
rice
Ingredients
Method
W I L C O X W E L L N E S S & F I T N E S S
34. This dish is perfect for busy
weeknights – it’s quick and easy,
plus it’s packed with veggies and
is a great way to help clean out
the fridge!
Scramble
VEGGIE
SERVES 4
Heat the oil in a large skillet over
medium heat. When the oil is
simmering, add potatoes and cover,
cooking until they soften, about 8-10
minutes. Be sure to stir them often so
they don’t stick.
Remove the cover and add the sliced
veggies and continue cooking for
another 10 minutes, until they begin to
brown and are fork-tender.
Reduce heat slightly and add the eggs.
Cook, stirring often, until the eggs start
to set.
Stir in the optional goat cheese and the
greens, and cook until the greens are
wilted.
Season with salt and pepper and serve.
1.
2.
3.
4.
5.
2 Tbsp. olive oil
5-6 baby potatoes, sliced
4 cups (400 g) sliced vegetables:
onions, mushrooms, bell peppers,
tomatoes, summer squash, broccoli,
etc.
1 tsp. minced fresh herbs, such as
basil, rosemary, or thyme, or ½ tsp
dried herbs
6 large pasture-raised eggs, lightly
beaten
½ cup (112 g) goat cheese crumbles
(optional)
3 big handfuls of greens (spinach, kale,
beet greens, etc.)
Salt and pepper to taste
Ingredients
Method
W I L C O X W E L L N E S S & F I T N E S S
35. This is an old-fashioned meat &
potatoes dinner made easy –
because it’s all cooked on a
sheet pan!
It makes 4 servings for hearty
appetites and will make 6
standard servings.
Leftovers are surprisingly
delicious as a salad the next day
– simply slice leftover steak into
bite-sized pieces. Serve warm
or cold.
Tip: If you want to make it
vegan, use portobello
mushrooms instead – just
roast them with the veggies.
MEAT &
SERVES 4-6
Preheat the oven to 400ºF (200ºC)
degrees F and lightly grease a large
baking sheet.
In a large bowl, whisk together the
olive oil, lemon juice, garlic, salt and
pepper. Add the potatoes, carrots,
green beans, and onion, and toss well
to coat.
Place the veggies in a single layer on
the baking sheet, and roast in the
preheated oven for 25-30 minutes,
stirring at least once to make sure they
cook evenly. They will be done when
they are tender. Remove from the oven
and place on a plate, set aside.
Turn on the broiler. Generously season
both sides of the steaks with salt and
pepper and place on the baking sheet.
Broil the steaks for about 4-5 minutes
per side (medium-rare) or longer. Let
the steak rest for 5-10 minutes before
slicing.
Serve with the potatoes and veggies.
Enjoy!
1.
2.
3.
4.
5.
4 x 1-inch (2.5 cm) thick top sirloin
steaks (about 1.5 lbs./680 g)
¼ cup olive oil
¼ cup lemon juice
2 cloves garlic, minced.
1 tsp sea salt plus more to taste
Ground black pepper to taste
2 lbs. (900 g) baby potatoes, scrubbed
and cut into bite-sized pieces
1 lb. (450 g) carrots, peeled and cut
into circles
1 lb. (450 g) green beans, trimmed
1 yellow onion, chopped
Chopped parsley optional, for garnish
Ingredients
Method
Sheet Pan Dinner
POTATOES
W I L C O X W E L L N E S S & F I T N E S S
37. THAI CHICKEN PEANUT
POWER BOWLS
Prepare farro.
While the farro cooks, preheat sesame oil over medium-high heat. Add chicken and sauté for 7 to 8 minutes until
browned. Add soy sauce and sriracha and cook another 3 to 4 minutes until chicken is fully cooked.
Prepare the peanut dressing by following the instructions below.
When the farro is fully cooked and still hot, dress with the peanut dressing (it will absorb all the yummies).
Divide the sliced veggies among 4 meal prep bowls. Top with chicken and 1/4 cup prepared, dressed farro.
Garnish with green onion, peanuts, and sesame seeds.
Serve with peanut dressing (in dressing cup).
1.
2.
3.
4.
5.
6.
7.
Pro-Tip: Bowls will keep in fridge for up to 5 days.
Inspired by The Girl on Bloor.
Peanut Dressing
Ingredients
Instructions
1/3 cup peanut butter
1 tbsp soy sauce
1 tbsp lime juice
1 tbsp honey
1 tsp dried ginger
1/4 cup water
1 cup farro
1 tbsp sesame seed oil
3 chicken breasts, diced into 1-inch cubes
1 tbsp soy sauce
1 tsp sriracha
4 cups red cabbage, sliced
1 cup red peppers, sliced
1 cup carrot shredded
4 cups broccoli slaw
chopped green onion
chopped peanuts
sesame seeds
WILCOX WELLNESS & FITNESS
Mix ingredients together with a whisk, saving water for the end. Add water bit by bit, whisking as you go to combine.
(4 servings)
38. SOUTHWEST QUINOA SALAD WITH MEXICAN
VINAIGRETTE & AVOCADO CREMA
In a medium saucepan, bring 1 cup of quinoa and 2 cups of water to a boil. Reduce heat to low, cover, and let
simmer for 20 minutes or until all the water is absorbed. Once the quinoa is cooked, place in a large bowl and let
chill in the refrigerator for 2 hours.
While the quinoa cools, heat the olive oil in a large skillet over medium-high heat. Add the ground beef and cook
thoroughly, about 10 minutes, or until fully browned all the way through. Drain excess grease. Let cool 10 minutes.
Prepare the Mexican vinaigrette and the avocado crema by following the instructions below.
To assemble the salad, combine the cooked quinoa, black beans, sweet corn, cherry tomatoes, red onion, and
ground beef. Mix until combined. Pour on the vinaigrette dressing and mix again. Serve on bed of greens.
Serve with avocado crema in a dressing cup.
1.
2.
3.
4.
5.
Inspired by Fit Foodie Finds.
Mexican Vinaigrette
Salad Ingredients
Instructions
1/3 cup olive oil
1/4 cup fresh cilantro, chopped
1 tbsp apple cider vinegar
1 lime, juiced (1/4 cup lime juice)
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp honey
1 pinch smoked paprika
1/8 tsp salt
1 cup quinoa, uncooked
2 cups water
1 1/2 lb lean ground beef
1 tbsp olive oil
1 15 oz can black beans, rinsed
1 15 oz can sweet corn
1 pint cherry tomatoes, halved
1/4 large red onion, minced
veggie options: bell pepper, green onion, grated
carrot, riced cauliflower, shredded zucchini,
chopped spinach.
WILCOX WELLNESS & FITNESS
Place all the ingredients into a mason jar. Put cap on and shake until combined.
(4 servings)
Avocado Crema
1 medium, ripe avocado
1/4 cup sour cream or Greek yogurt
Add avocado, sour cream, lime juice, garlic powder, cumin, and salt to your blender. Blend until smooth,
scraping down the sides as needed. Cover and refrigerate for at least 30 minutes.
Inspired by Carlsbad Cravings.
1 tbsp lime juice
seasoning: 1 tsp each of garlic powder,
ground cumin, and salt
39. ROASTED SWEET POTATO KALE
SALAD WITH CHICKPEAS
AND CRANBERRIES
Preheat oven to 400°F.
Peel and cube your sweet potato (or snag it pre-cut from the store) and toss with 1-2 tsp oil. Season with salt and
pepper and place in a single layer on a greased or lined baking sheet. Set timer for 15 minutes.
Wash, dry, and chop kale getting rid of the 'spines'. Add to a large bowl and drizzle kale with 1 tsp of your favorite
healthy oil and a pinch of salt. Massage with your fingers until kale darkens in color and takes on a velvety texture.
(This little rubdown turns dry kale into a tender and delicious salad green!) Set aside.
Prep Chickpeas: drain, rinse, and blot dry with a few paper towels. Toss with 2 tsp oil and season with 1/4 tsp salt.
Place on a baking sheet and spread them out a bit.
After the sweet potato has been roasting for about 15 minutes (cue the timer!) add your chickpeas to the oven and set a
timer for an additional 20 minutes. The sweet potatoes will continue roasting away as the chickpeas crisp up.
Pull everything from the oven and sprinkle the seasoning blend over the hot chickpeas and mix it all up to coat.
Top your kale with fresh-from-the-oven sweet potatoes, chickpeas, pumpkin seeds, and cranberries. Add grilled
chicken for extra protein. Toss with honey mustard vinaigrette dressing just before serving. ENJOY!!!
1.
2.
3.
4.
5.
6.
7.
Inspired by Peas and Crayons.
Honey Mustard Vinaigrette
Salad Ingredients
Instructions
1/4 cup red wine vinegar
1/4 cup distilled white vinegar
1/2 cup olive oil
1 1/2 Tbsp dijon mustard
4 Tbsp honey
black pepper, to taste
2 lbs sweet potato
1-2 tsp avocado or olive oil
salt and pepper, to taste
4-5 cups chopped curly kale
30 oz canned chickpeas (rinsed)
2 tsp avocado or olive oil
1/4 tsp salt
1 cup dried cranberries
1 cup roasted pumpkin seeds
WILCOX WELLNESS & FITNESS
Chickpea Seasoning Blend
1/4 tsp smoked paprika
1/4 tsp garlic powder
1/4 tsp ground cayenne pepper
1/8 tsp ground cumin
1/8 tsp black pepper
Put all ingredients in a blender. Blend until combined. Shake well before serving. Store in an airtight container in
the refrigerator for up to 2 weeks.
Inspired by EazyPeazyMeals.
(4 servings)
40. DECONSTRUCTED STUFFED BELL
PEPPER BOWL
To make the beef, heat the oil in a large skillet over medium heat. Add the ground beef and cook until no
longer pink, about 7-10 minutes. Drain off any extra fat.
Add the garlic and onion, cooking for 2 minutes until fragrant. Add the chopped bell pepper, red pepper
flakes, salt and pepper, cooking for 5 minutes. Add the tomato sauce and Worcestershire sauce, and cook
until bubbly, about 5 more minutes.
For the bowl, spoon the quinoa into individual containers, followed by the spinach. Add in the ground beef
mixture, and top with the sliced bell pepper, cilantro, green onion and cherry tomatoes. Season with salt
and pepper to taste.
Provide a dollop of the yogurt and red pepper flakes in a dressing containers for optional topping.
1.
2.
3.
4.
Inspired by Nourishing Superfood Bowls.
Ingredients
Instructions
Beef:
1 tsp olive oil
1 lb lean ground beef
2 tsp minced garlic
1 cup chopped onion
1 cup chopped bell pepper
1/2 to 1 tsp red pepper flakes or Italian seasoning
fine sea salt or kosher salt, to taste
pepper, to taste
8 oz tomato sauce
2 tsp gluten free Worcestershire sauce or tamari
Bowl:
3 cups cooked quinoa
3 cups sautéed spinach
1 bell pepper, thinly sliced
handful of fresh torn cilantro
1 green onion, chopped
handful of cherry tomatoes
red pepper flakes, hot sauce or tabasco, optional for topping
WILCOX WELLNESS & FITNESS
(4 servings)
41. THAI QUINOA SALAD WITH
GARLIC GINGER CHICKEN
1. Preheat oven to 425 degrees. Prepare garlic ginger sauce according to the directions below.
2. Place chicken on a sheet pan. Pour 1/2 cup ginger sauce over top of the chicken. Bake 10-15 minutes. While baking,
simmer the rest of the ginger sauce in a small saucepan over medium low heat until it's thickened.
3. To cook quinoa, in a medium saucepan over high heat, bring to a boil 1 1⁄2 cups water and the quinoa. Reduce the heat
to low and simmer, covered, for 15 minutes or until all the water has been absorbed. Transfer to a large salad bowl, fluff
with a fork, and set aside to cool.
4. Meanwhile, prepare the thai dressing according to the directions below.
5. Once the quinoa is cool, add the carrots, cabbage, onion, mint, basil, and pepper (if using) to the bowl and toss to
combine. Add the thai dressing and toss again. Taste and, if needed, add more fish sauce or soy sauce.
6. Top with baked chicken and peanuts. Chill in the fridge for at least one hour or until ready to serve.
7. Serve with thickened ginger sauce in a dressing cup.
Inspired by Pinch of Yum and Run Fast. Eat Slow.
Thai Dressing
Salad Ingredients
Instructions
1/4 cup extra-virgin olive oil
1/3 cup fresh lime juice (2 to 3 limes)
2 tbsp soy sauce or tamari
2 tbsp honey (or maple syrup)
1 tbsp fish sauce (optional)
1 lb boneless, skinless chicken breasts or thighs, cut into strips
1 cup quinoa, rinsed and drained
2 cups grated carrots (about 2 large)
2 cups thinly sliced purple cabbage
3 green onions, white and green parts sliced
1 cup packed mint leaves, chopped (can sub cilantro)
1 cup packed basil leaves, chopped
1 jalapeño or serrano pepper, seeds removed, minced (optional)
1/2 cup roasted peanuts, chopped
WILCOX WELLNESS & FITNESS
Put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce (if using) in a glass jar or bowl and stir to combine.
(4 servings)
Garlic Ginger Sauce
3/4 cup low sodium soy sauce
1/2 cup water
1/4 cup white vinegar
1/4 cup oil (olive oil is fine)
a 2-inch knob of fresh ginger (peeled)
4 cloves garlic
4 medjool dates (you can also use 1/4 cup honey)
Blend all sauce ingredients together until smooth.
42. COBB SALAD WITH LEMON HERB
VINAIGRETTE
Prepare the dressing according to the directions below.
Place the chicken breasts in a large plastic bag and pour 1/3 to 1/2 of the dressing on top. To marinate the
chicken, refrigerate for 30 minutes up to 4 hours (no longer than 4 hours or the acidity from the vinegar starts
to "cook" the chicken).
To grill the chicken: remove the chicken from the bag and discard the excess marinade. Cook on a grill (or in a
pan) over medium-high heat for 4-5 minutes on each side until the juices run clear. Remove the chicken from
the grill and tent with foil. Let it rest and cool a bit for about 10 minutes and then slice or chop into bite-sized
pieces.
Prepare remaining salad ingredients: place the lettuce in a large bowl (or divide evenly between plates). Peel
and dice or slice the hard boiled eggs, cook and crumble the bacon, shell the edamame, halve the grape
tomatoes, and prepare the corn (drain from can, grill fresh corn, or thaw frozen corn).
To serve salads: divide ingredients evenly on top of each bed of lettuce. Serve the remaining dressing and the
cheese on the side in a dressing cup.
1.
2.
3.
4.
5.
Inspired by Chelsea's Messy Apron.
Lemon Herb Vinaigrette Dressing
Salad Ingredients
Instructions
6 tbsp red wine vinegar
1 tbsp dijon mustard
1 clove garlic
1 tbsp fresh parsley
1 tbsp fresh cilantro (or fresh basil)
1/2 cup olive oil
1/2 tsp fine sea salt
1/2 tsp black pepper
2 large boneless skinless chicken breasts
8 cups mixed green lettuce
2-3 hard boiled eggs, peeled and diced or sliced
1/3 cup crumbled center-cut bacon
1/3 cup edamame, shelled
2/3 cup grape tomatoes, halved
1/2 cup corn (fresh corn you've grilled, or fire-roasted
canned corn, or thawed frozen corn)
goat, feta, or blue cheese (served on the side in a cup)
WILCOX WELLNESS & FITNESS
Add the red wine vinegar, mustard, garlic, parsley, cilantro, salt, and pepper to a blender. Blend until smooth, then
whisk in the olive oil. (Don't blend in the olive oil).
(4 servings)
43. MEDITERRANEAN CHICKEN
FARRO BOWLS
Prepare the farro with the water, butter, and salt.
To make the chicken: Combine lemon juice, olive oil, parsley, garlic, paprika, and oregano in large plastic food storage
bag. Pierce chicken with fork several times and sprinkle with salt and pepper. Add to bag and coat with dressing,
marinate 20 minutes or up to two days in the fridge. Remove chicken from bag. Grill or broil for about 5-6 minutes per
side. Or, cook in a grill pan over medium-high heat, 5 to 6 minutes per side, or until cooked through. Slice.
To make the salad: Place the lettuce in individual containers and add the tomatoes, cucumber, olives, and onion. Top
with farro and sliced chicken. Provide feta cheese, dressing, and hummus in a dressing cup.
1.
2.
3.
Inspired by Gimme Delicious.
Oregano Dressing
Ingredients
Instructions
3 tbsp extra-virgin olive oil
2 tbsp freshly squeezed lemon juice from 1
medium lemon, plus more as needed
1 tbsp dijon mustard
For the Farro:
2 cups farro
3.5 cups water
2 tbsp butter
2 tsp salt
For the Chicken:
4 1 lb boneless skinless chicken breast halves
3 tbsp lemon juice
3 tbsp olive oil
3 tbsp chopped fresh parsley
3 garlic cloves, crushed in garlic press or finely chopped
1 tsp paprika
1 ⁄2 tsp dried oregano
½ tsp salt
½ teaspoon pepper
WILCOX WELLNESS & FITNESS
Place the oil, measured lemon juice, oregano, measured salt, and pepper in a small bowl and whisk to combine.
Provide in individual dressing cups.
(4 servings)
1 1/2 teaspoons finely chopped fresh oregano leaves or
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt plus more as needed
pepper, to taste
Hummus
1 cup canned chickpeas drained, liquid reserved
2 garlic cloves
1/2 tsp kosher salt
1/4 cup tahini sesame paste
Juice of 1 lemon (3 tbsp)
1 tbsp water or liquid from the chickpeas
Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced.
Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed.
For the Greek Salad:
1 medium head romaine lettuce torn into bite-size pieces,
washed, and dried
2 medium tomatoes, cored, seeded, and large dice
1 medium English cucumber, large dice
1 cup kalamata olives, pitted and halved
1/2 medium red onion, thinly sliced
1/4 cup crumbled feta cheese
44. BLACK BEAN & SWEET POTATO
POWER BOWL
Preheat oven to 400 degrees F. Place your diced and chopped vegetables on a foil or parchment lined
baking sheet. Pour the olive oil over the vegetables then toss, spreading the olive oil evenly on the
vegetables. Sprinkle on the chili powder, cumin, salt and pepper and toss again to distribute the
seasonings. Bake in the oven for 30-40 minutes, turning half way through. When done, remove from the
oven and allow to slightly cool. Remove and dice the onion chunks into smaller pieces, then mix back in
with the sweet potatoes and cauliflower.
Meanwhile, bring the water to boil in a medium sauce pan. Add in the quinoa and return to a boil.
Reduce the heat to low and cover. Simmer until tender and the liquid has been absorbed, approximately
15 minutes. Fluff with a fork.
To assemble, divide between containers starting with the quinoa on the bottom then the roasted
vegetables and black beans. Mix everything together. Provide Greek yogurt for topping in a dressing
cup.
1.
2.
3.
Inspired by Your Choice Nutrition.
Ingredients
Instructions
1 medium sweet potato, peeled and chopped
into 1/2–1 inch cubes
1/2 head small cauliflower, chopped into small
florets
1/2 medium red onion, chopped into ~3 big chunks
2 tbsp olive oil
1/2 tsp chili powder
1/4 tsp cumin
1/2 tsp salt
1/8 tsp ground black pepper
3/4 cup water
1/2 cup quinoa, rinsed
1 cup black beans (drained and rinsed)
plain Greek yogurt for topping
WILCOX WELLNESS & FITNESS
(2 servings)