Olympus Orthopedic and Wellness Center
well a little more tasty
well a little more tasty
makes 4 servings
Prep time: 10min
Cook Time: 35min
2lbs boneless and skinless chcken breasts
4 cups steamed borccoli or green beans
2 tablesppons toasted sesame oil
2 c. fresh orange juice
1/4 c. chicken broth
1/4 c. coconut aminos
3 Tblsp honey
1tsp garlic powder
1Tblsp fresh ginger
1Tbsp orange zest
1/2 tsp pepper
1. Cleaned & cut chicken into 1 inch cubes. In a large frying pan, cook the chicken in the toasted sesame oil until the edges are brown and slightly crispy (approx 5-10min)
2. As the chicken is cooking, stir together the sauce mixture in a separate bowl.
3. Once the chicken is thoroughly cooked remove it from the pan and place it off to the side in a separate bowl.
4. Pour the sauce mixture into the same pan you cooked the chicken in.
5. Bring the sauce mixture to a boil for 15-20min, stirring every minute or so until is starts to thicken. (you will know it has thickened when you scrap the pan and it pulls away from the pan)
6. When the sauce thickens, add the cooked chicken back in and stir to coat the chicken.
7. Serve over steamed broccoli or green beans for paleo options or rice /quinoa
8. Sprinkle with sesame seeds & enjoy.
Squash with Tomatoes and Basil
makes 8 servings
2 tbsp olive oil
1 cup diced yellow onions
1.5 tbsp minced garlic
1.75 lbs zucchini or yellow summer squash, cut in half lengthwise and then cut crosswise into 1/3inch thick slices (about 6 cups)
4 medium vine-ripened tomatoes, cored and cut into 1/2inch dice (about 2.5 cups)
.5 cup (lightly packed) chopped fresh basil leaves
salt and freshly ground black pepper
.5 cup freshly grated Parmesan cheese
Heat oil in a large skillet over med heat.
Add onion and cook, stirring occasionally, until soft, about 6 min. Add garlic and cook, stirring frequently until its fragrant, about 2 min.
Add zucchini, cover skillet and cook, stirring occasionally until crisp-tender, about 5 min.
Add tomatoes and cook, covered for 2 min.
Stir in basil, and season with salt and pepper.
Cover and cook for 1 minute
Add 2/3 of Parmesan to the mixture and stir.
Sprinkle the remaining cheese on top and serve hot.
2Liters of Water
1 Medium Cucumber
10-12 Mint Leaves
Mix together in preferably glass container
sit overnight in the refrigerator.
Drink throughout your day.
Natural Banana/Raisin Bars
When you have a sweet tooth and want to stay on track, here's a nice treat. Sugar IS NOT an added ingredient.
Bake at 350 for 15-20min.
3 mashed Bananas (ripe)
1/3 cup apple sauce
2 cups oats
1/4 cup almond milk
1/2 cup golden raisins
Mix together, put in lightly greased 8x8 pan and
bake uncovered for 15-20min until golden brown.
Cool on rack and eat.
Honey Oatmeal-Raisin Cookies
Total Time: 40 min Prep 25 min Cook 15 min
2 tablespoons unsalted butter, melted
1/4 cup canola oil
1/2 cup honey
1 large egg
1/4 cup smooth unsalted almond butter
1/2 teaspoon vanilla extract
1/4 cup nonfat dry milk
1 cup whole-wheat pastry flour (or 1/2 cup each all-purpose and whole-wheat flour)
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 3/4 cups rolled oats
1/2 cup raisins
Preheat the oven to 350 degrees F. Mist 2 baking sheets with cooking spray. Beat the butter, canola oil, honey, egg, almond butter and vanilla extract in a large bowl with a mixer until combined.
In another bowl, whisk the dry milk, flour, baking soda, cinnamon and salt. Add the flour mixture to the butter mixture and stir to combine. Stir in the oats and raisins.
Scoop tablespoonfuls of batter about 2 inches apart onto the prepared baking sheets. Bake until golden, about 12 minutes. Let the cookies cool 2 minutes on the baking sheets, then transfer to a rack to cool completely. Store in a loosely covered container for up to 3 days.
Per cookie: Calories 100; Fat 5 g (Saturated 1 g); Cholesterol 10 mg; Sodium 45 mg; Carbohydrate 13 g; Fiber 1 g; Protein 2 g
Yield: 30 cookies
Fresh & Colorful
Fresh & Colorful
Squash with Tomatoes & Basil
2 Tbsp Olive Oil
1 C Diced Yellow Onion (1/4" dice)
1 1/2 Tbsp minced garlic
1 3/4 lbs zucchini or yellow summer squash, cut in half lengthwise
and then cut crosswise into 1/3" thick slices (about 6c.)
4 medium vine-ripened tomatoes, cored and cut into 1/2" dice (about 2 1/2 cups)
1/2 c (lightly packed) chopped fresh basil leaves
Salt & freshly ground black pepper
1/2 c freshly grated Parmesan Cheese
Heat oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it's soft, about 6 minutes. Add garlic and cook, stirring frequently, until it's fragrant, about 2 minutes.
Add zucchini, cover skillet and cook, stirring occasionally, until it's crisp-tender, about 5 mintues. Add tomatoes and cook, covered, for 2 mintues. Stir in basil, and season with salt and pepper. Cover, and cook for 1 minute.
Add 2/3 of Parmesan to the mixture and stir. Sprinkle the remaining cheese on top and serve hot.
Nutrition Facts: (per serving)
fat 5g (saturated fat 1.5g)
recipes used with permission from The Earthbound Cook: Recipes for Delicious Food and a Healthy Planet by Myra Goodman (Workman Publishing, September 2010
Oatmeal With Dried Cherries
Cook breakfast while you sleep. Start your day with this low-fat, high carbohydrate breakfast, and you'll see that life really is a bowl of cherries.
Prep: 15min |Cook: 4hr 0min |Total: 4hr 15min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
- 4 cups water
- 1 cup iris (steel-cut) oatmeal
- 3/4 cup dried cherries
- 1/2 cup packed dark brown sugar
- 1/2 teaspoon salt
- 1/4 cup maple syrup
- 4 teaspoons margarine or butter (optional)
Directions 1. In a 6-quart Crock-Pot or other slow cooker, combine the water, oatmeal, cherries, brown sugar, and salt. Cover and cook on low for at least 4 hours or overnight. Serve topped with the maple syrup and margarine or butter (if using). Recipe Notes Irish, or steel-cut, oatmeal is simply oat groats that have been cut into 2 or 3 pieces and not rolled. Irish oatmeal takes longer to cook than regular rolled oats, but the delicious chewy texture is worth the wait. Look for tins of Irish oatmeal in health food stores, gourmet shops, or the baking aisle of large supermarkets. Note that instant Irish oatmeal is not a suitable substitute.
Nutritional Facts per serving
CALORIES 409.2 CAL
FAT 6.3 G
SATURATED FAT 1.3 G
CHOLESTEROL 0 MG
SODIUM 354.6 MG
CARBOHYDRATES 86 G
TOTAL SUGARS 48.6 G
DIETARY FIBER 10.3 G
PROTEIN 6.6 G