Consider this recipe your new and improved mashed potatoes that you can enjoy guilt free. Cauliflower, part of the cruciferous family, is surprisingly high in vitamin C and has a wide range of protective nutrients. Ingredients Serves 2 1 small head cauliflower, cut into florets (about 4 cups) 5 garlic cloves, peeled and chopped 1… Read More
Tomato Basil Spaghetti Squash
Add cooked ground turkey or chicken to mimic the “meat sauce with pasta” comfort food you love. If you’re on the yellow phase, you can top with a few tablespoons of grated Parmesan cheese and a ½ cup cooked quinoa pasta. Ingredients Serves 4 as a side dish 1 spaghetti squash, (about 2 pounds) ⅛… Read More
Slow Cooker Lemon Shrimp
Using a slow cooker, with gentle steady heat, is a great way to cook fish and other types of seafood. Serve this dish with a veggie side dish of your choice like the Superfood salad or the cauliflower mash. For the yellow phase, add in a ½ cup cooked quinoa or a small whole grain… Read More
Rosemary Slow Cooker Chicken
If cooking a whole chicken seems intimidating, you will love the confidence and perfect results that this super easy slow cooker recipe provides. For the yellow phase serve with a ½ cup mashed sweet potato or 2 cups of the mashed cauliflower recipe. Ingredients Serves 2 1 whole small roasting chicken (about 3 pounds) 1… Read More
Orange Salmon with Garlicky Sautéed Spinach
Salmon is a great source of filling healthy fats. It also happens to be a great fish for newbie cooks to learn the basics of fish cookery since it’s more fatty and less likely to dry out. If you’re not a fan of fish, this is also a great “starter” recipe since orange cuts the… Read More
Ginger Garlic Stir Fry
This tasty veggie stir fry is a great base for the protein of your choice from chicken to fish or any leftover protein from the meal plan. For vegetarians add 1 cup firm tofu or 1 cup defrosted, shelled edamame. If you’re on the yellow phase, add ½ cup cooked brown rice. Ingredients Serves 1… Read More
Scampi Scallops with Cauliflower and Broccoli
If you love shrimp scampi, this dish will soon become you go to garlicky go-to. Plan to cook the scallops the same day you buy them since shellfish are delicate and very perishable. For the yellow phase, ½ cup of your favorite cooked whole grain will make a nice addition. Ingredients Serves 1 Cooking spray… Read More
Mediterranean Meatloaf
Cooking once and eating twice saves lots of time in the kitchen and will keep you away from tempting take-out. Meatloaf is a homey meal that reheats beautifully just place slices of meatloaf on a baking tray and reheat for 10 minutes at 350°F. Ingredients Serves 4 Cooking spray 1 large red or white onion,… Read More
Lemon Pepper Halibut with Pan Roasted Brussels Sprouts
Fish is a flaky, tasty way to give you the protein you’ll need to build lean muscle mass. Fish is higher in price compared to beef and turkey, but you can buy in bulk to bring down the cost. After buying in bulk, immediately freeze individual filets you don’t plan on cooking the same… Read More
Roasted Chicken and Asparagus
If you’re just starting out on the yellow phase, serve this meal with ½ cup cooked brown rice or quinoa as a healthy carb option. Whole grains are so much better for you because they contain the chewy brown “bran” layer that white processed grains are intentionally stripped of. Bran comes with benefits, since it… Read More