Black Bean Chicken

  • 4-6 Chicken Breasts
  • 1 Small pkg frozen corn
  • ½ of each: Yellow pepper, red pepper, green pepper (cut and sliced, seeds removed)
  • 1 Yellow Onion, diced
  • 1 16oz Jar of salsa
  • 2 16oz Cans of black beans, drained and rinsed
  • ¼-½ tsp of chili powder (as desired)
  • 1 tbsp Olive oil
  • 1 4oz Can of diced green chiles
  • For Garnish:
    – Sour cream
    – Shredded cheese

Set crock pot setting on medium/high, mix in all ingredients and stir. Cover and cook 6 hours or until chicken begins to shred easily. Serve with a sour cream dollop and lightly sprinkle shredded cheese on top.

Additional ideas: serve with broken up corn tortilla chips or wrap in corn tortillas.

Serves 4-6

Quinoa Bowl

  • 2 cups White quinoa, rinsed well
  • 4 cups Water
  • 1 tsp Salt
  • 1 ½ tbsp Olive oil, plus a splash
  • 3-4 Medium White potatoes, diced
  • 1 large Yellow onion, diced
  • 1 cup Asparagus, cut into small pieces
  • 1 lb pkg Chicken breast tenderloins

Bring quinoa, water and salt to a boil in a large pot and simmer about 20 minutes until the quinoa opens and is soft. Drain any remaining liquid.

Add ½ tsp olive oil in a skillet, then adding the potatoes and ½ tsp salt. Coat potatoes and toss. Cover and let cook until potatoes begin to soften, remove lid and add asparagus and onions. Toss again, add a splash of olive oil and cook until the potatoes are lightly browned. Add additional salt if necessary, to taste.

In another skillet, add 1 tbsp olive oil, chicken and ½ tsp salt. Brown lightly on each side and remove from skillet once thoroughly cooked. Either leave as large pieces or dice before adding to bowl.

In a large bowl, add quinoa, asparagus and potato mixture and chicken. Toss and stir, adding another splash of olive oil if desired. Salt to taste.

Serves 4-6

Gluten Free Baked Vegetable Pasta

  • ½ tbsp Olive oil
  • 3 Yellow Squash, sliced lengthwise
  • 3 Zucchini, thinly sliced
  • 1 Yellow Onion, diced
  • 1 Red pepper, chopped
  • 2 tbsp Balsamic vinaigrette
  • Sea salt
  • 1 16oz pkg Tinkyada GF pasta spirals
  • 1 8oz pkg organic mozzarella or Veggie Shreds mozzarella (or larger if you wish to add additional cheese to top of the dish)
  • 1 8oz pkg feta cheese (if desired)
  • ¼ tsp of Crushed red pepper

Preheat oven to broil. Following directions on package for pasta, cook aldente, drain and rinse with cold water.

Grease a cookie sheet with olive oil and place sliced zucchini, squash, onions and peppers. Drizzle a small amount of olive oil over the top of the vegetables and lightly sprinkle with sea salt.. Place in oven and cook until lightly browned (be sure to stay close by as this goes fast!) remove and place all ingredients into a large bowl. Reduce oven heat to 350 degrees.

Add the pasta to the large bowl of vegetable, add cheeses and crushed red pepper, then toss with ½ tbsp of olive oil. Next place all ingredients into a glass 9.5×13.5×2 baking dish. If you desire, sprinkle more cheese over mixture before covering. Cover with foil and place in oven. Cook 20 minutes, then remove foil and cook another 8-10 minutes to lightly brown and melt the cheese. Remove and serve.

Serves 4-6

Chris’ Strawberry and Spinach Salad

  • 2 tbsp Balsamic vinegar
  • ½ tsp Black pepper
  • 2 tbsp Rice vinegar
  • 1 ½ tbsp Orange Blossom Honey
  • 2 tsp Dijon mustard
  • 1 cup Strawberries, sliced
  • ½ cup red onion, finely chopped
  • ½ cup walnut pieces
  • 8 cups Fresh Spinach

Combine balsamic, rice vinegar, honey, mustard and pepper. In large bowl, toss spinach, strawberries, walnuts and red onion with dressing. Serve.

Serves 4-6

Chris’ Vegetable Medley

  • 2 medium Sweet potatoes sliced thinly
  • 1 cup cauliflower, sliced small
  • 1 ½ cup green cabbage, sliced into thin shreds
  • 1 ½ cup red cabbage, sliced into thin shreds
  • 1 medium Red onion, chopped
  • 3 tbsp Extra virgin olive oil
  • 1 tbsp Butter or coconut butter/oil
  • 1 clove of garlic (if desired) crushed
  • Sea salt, to taste
  • Pepper, to taste

Combine all ingredients in a large skillet, cover with lid and let cook over med/low heat, stirring occasionally. Once vegetables have softened and cabbage/onions look transparent, remove lid and cook until potatoes have lightly browned.

Remove from heat and serve over brown rice or as a side dish.

Serves 4-6

Eggs, with Sautéed Broccoli, Onion and Sweet Potatoes

  • 1 cup broccoli
  • ½ med onion, diced
  • 1 small/med sweet potato diced
  • 1 tbsp grape seed or olive oil
  • Dash of sea salt
  • 2-3 eggs

In a skillet, heat the oil over med/low. Place the broccoli, onions and sweet potatoes in skillet, turning to coat with oil. Sprinkle with salt and cover. Continually check and stir until sweet potatoes become tender, careful not to burn. Once done, remove vegetables from skillet, using remaining oil (slash a little more oil in the pan if needed) to cook eggs as desired. Once eggs are done, top vegetable with eggs and serve.

Chris’ Favorite Ten-Minute Dinner

  • 1 lb. chicken tenders, fresh
  • 8-12oz of vegetables (Your choice, see below)
  • ½ Med Onion
  • 1 tbsp of grape seed or olive oil
  • Sea Salt

For a vegetable of choice: This can be the pre-packaged, pre-cut 8 oz pkg of vegetable of your choice. We like Henry’s pre-cut and packaged vegetables for ease of a meal, but usually prefer to cut and use our own vegetables we have at home. You can use anything, be it squash, broccoli, sweet potatoes, regular potatoes (careful not to eat too many times a week, as these are starchy!), asparagus, onions, garlic, etc. Experiment and see what comes out best! Rule of thumb is to use whatever vegetable you enjoy, add the meat, onion, oil and salt to the pan and WA’ la! Instantly, something that tastes good and is good for you!

You will want to cook this on low/med for about 20-30 minutes with the lid on, but prep takes a maximum of ten minutes! Less if you buy pre-cut veggies!

Make sure your chicken has thoroughly cooked and is no longer pink in the middle, once it is done, serve and enjoy! Your vegetables should be tender/slightly crisp, depending upon what you used.

Steak with Arugula Salad

  • 7 tbsp Extra Virgin Olive Oil
  • 2 1lb rib eye steaks
  • Sea Salt
  • Pepper
  • 3 cups Arugula
  • 1 ½ cups roasted red bell peppers (jarred if desired), patted dry and cut into small pieces
  • 2 Tbsp balsamic vinegar
  • 8 oz Parmesan cheese

Brush or rub 2 tbsp olive oil over the steaks and sprinkle with 1 tsp of salt and pepper. In a large skillet, heat 1 tbsp oil over medium flame. Cook steaks until desired doneness, about 5 min each side. While steaks cook, places arugula either in a shallow bowel or on a plate. Top with roasted bell peppers. Remove steaks once done and serve atop the arugula and roasted bell peppers. Sprinkle with salt and pepper, top with Parmesan cheese and serve!

Argentina Style Stew in Crock Pot

  • 1 ½ lbs grass fed, organics stew meat or hormone free stew meat
  • 4 slices of uncured apple wood bacon
  • 3 med organic carrots cut into 1in. pieces
  • 3 med organic onions, diced
  • 3 med organic tomatoes cut into wedges
  • 2 med organics potatoes, peeled and sliced
  • 1½ cups organic butternut squash (can be pre cut)
  • 1 med organic green sweet pepper, chopped
  • 1 tsp dried thyme
  • 1 clove organic garlic minced
  • 1 14oz can low sodium beef broth, or use beef bouillon and water to same amount
  • ½ small head of organic cabbage, coarsely chopped

In a large skillet, cook bacon slices until crisp. Remove, crumble and chill until serving time. Add beef to skillet into bacon drippings, brown on each side.

In a 5-6 qt. slow cooker, place all the vegetables but the cabbage (save until later) , then add meat. Pour the beef broth over all.

Cover and cook on low for 8-10 hours, or on high heat for 4-5 hours. Stir in the cabbage the last 20 minutes and cook until tender. If using the low setting, change it to the high setting for this step. Once done, serve and sprinkle with bacon.

6 servings

Easy Stuffed Chicken and Asparagus

  • 4-6oz fresh chicken breast, free range and organic, if possible
  • 2 oz of cooked ham of your choice, or Canadian bacon
  • 2 oz goat cheese
  • ½ tsp chopped fresh rosemary
  • 1 lb fresh asparagus, bottom ends trimmed
  • 3 tbsp extra virgin olive oil
  • Balsamic vinegar
  • Salt
  • Pepper

Preheat oven to 350 degrees. Combine ham, goat cheese and rosemary in a small bowl. Take chicken breasts and slice horizontally, spoon mixture evenly into each piece of chicken. Place chicken into a glass dish, sprinkle with salt and pepper, drizzle with 1 tbsp of olive oil and cover with foil. Place into oven and cook 30-35 min, or until chicken is no longer pink. Remove foil and cook additional 5 min, remove.

While chicken is cooking, place asparagus into a large skillet with 2 tbsp of olive oil and add a sprinkle of salt and pepper and then drizzle with balsamic vinegar. Cook over med/low heat with a lid on the pan, occasionally stirring/tossing asparagus to coat. Cook until slightly soft, and then remove from heat.

Serve together with a side of brown rice if preferred.