Weeknight Burrito Skillet
Total Time: 15 minutes

Serving Size: 6

Ingredients

2 tsp avocado, or olive oil
1 yellow onion, diced small
1 pound ground turkey, or grass fed beef
1/2 Tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp cumin
1/2 tsp sea salt
1 (15-ounce) can reduced-sodium pinto, OR kidney beans, drained and rinsed
1.5 cups prepared, low-sugar chunky salsa
1/2 cup water
3 Ezekiel, or sprouted grain tortillas, cut into strips
2 Tbsps colby jack, all-natural shredded cheese
diced avocado
diced tomato
Greek yogurt
green onions
Instructions

Heat oil in a large skillet over medium-high and add onion, cooking for 2-3 minutes.
Add the turkey, cook until nicely brown.
Add the seasonings, stirring to combine with the meat.
Reduce the heat to medium-low, add the beans, salsa, and water, stirring together and cooking at a low simmer for 4 minutes.
Gently stir in the tortilla strips, and cook about 2 minutes.
Remove from the heat and add the cheese over the top.
Garnish with avocado, tomato, and green onions.

Creamy Chicken and Summer Squash
Ingredients

4 small chicken breasts, boneless, skinless
sea salt and pepper to taste
1/4 cup almond or coconut flour
2 garlic cloves, minced
1 small yellow onion, sliced
1/2 lb. button mushrooms, chopped
4 small yellow squash, chopped bite-size
2 Tbsp + 1 tsp coconut, or olive oil
1/2 cup low sodium chicken broth
1/2 cup coconut cream
2 cups fresh baby spinach
Chopped parsley, for garnish
Instructions

Heat 2 Tbsps oil in a large skillet over medium-high. Salt and pepper each side of the chicken breasts and dredge in the almond flour, pressing lightly to coat. Place the chicken breasts in the hot skillet. Cook for 3-4 minutes on each side, or until it is cooked. Remove chicken from the skillet and set aside.
In the same pan, heat 1 tsp oil then add onions, mushrooms, and squash. Saute until golden, about 5 minutes. Remove from pan and set aside.
Turn the heat to medium-low. Add broth & cream. Bring the sauce to a boil and return to medium-low heat. Add spinach, & let the sauce gently bubble for about 3-4 minutes. Slice cooked chicken breasts and add back into the pan along with all of the pre-cooked veggies. Combine gently, cover and let rest (with the heat off for about 5 minutes.
Sprinkle with fresh chopped parsley.

For the kids young and old!!

Dark choco peanut butter
2 cups toasted raw Pecans
1/2 cup Cacao chips (I used Lily’s brand sweetened with stevia)
1 tsp unrefined coconut oil
tiny pinch of sea salt
Instructions

Toast raw Pecans: 325 degrees f for about 10 minutes. Watch closely, do not let burn.
Place toasted Pecans in food processor, 5-10 minutes, scraping sides occasionally.
Quickly melt chocolate & oil on stovetop in a small pot on low, stirring constantly.
Add melted chocolate mixture & salt to the processed Pecans & process for several more minutes, scraping sides.
Store in a sealed container in the refrigerator (this will firm up the butter, let sit at room temperature to serve

These were from cleanfoodcrush.com

Rosie, have you made the recipes? The burrito recipe sounds good.

@mcash70

That dish is next! I am trying to do mexican but healthier and this is on my list-- the site has a reallllly great looking cold mexican salad too.

I made the squash skillet it was good!

But I see here that I did not post it!!

Hahahahaha
See my brain is non functional !

Simple spaghette squash skillet

Ingredients:

1 tsp extra virgin olive oil
1 lb lean ground Beef or lean ground Turkey ( I did not use lean..I used 70/30 bad girl!)
1 small yellow onion, diced
3 cloves garlic, minced
1/4 cup diced green bell pepper (I used red)
1/2 cup sliced mushrooms ( i used fresh and about a cup )
2 (14.5 oz) cans organic diced tomatoes, OR 3 cups FRESH diced tomatoes ( I used the fresh chocolate sprinkle cherry)
1 (15 oz) can organic tomato sauce (I used Hunts sauce)
2 Tbsp fresh parsley
2 tsp dried basil ( I used fresh)
1/2 tsp dried oregano
Sea salt and freshly ground black pepper, to taste
Sprinkling of all-natural parmesan cheese (optional, omit for dairy-free)( I used a 1/3 cup fresh)

Instructions:
Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally. Drain fat, set cooked meat aside.
Heat olive oil in skillet, once hot and add onion and green peppers and sauté until tender, about 3 minutes, adding in garlic & mushrooms during last 30 seconds of sautéing.
Pour in diced tomatoes, and sauce. Stir in fresh parsley, the basil, oregano, and season with salt and pepper to taste.
Bring just to a gentle boil then add cooked spaghetti squash noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2 minutes until heated through.
Garnish with fresh chopped basil and a touch of parmesan, serve warm

Thanks for that site!! I need to find healthier recipes for my mom to bake. On top of IBS and Diabetes to deal with they now want her to go on a lower fat diet and cut the cholesterol down. Definitely plan on passing the first 2 on for her to try!!

That is exactly what I am doing. ...No BP issues or diabetes...but my LDL (bad cholesterol) is really high. This is tough because it is familial.. by my culture I eat a Mediterranean diet. So.....
I am in the process of trying to figure how I can manage the LDL by diet but more through other mechanisms. Your mom is in a tough place because while elevated LDL cholesterol is not by itself disasterous..couple it with hypertension and diabetes it becomes very problematic and risky.

My advice for a good strategy is to buy her an American heart association cookbook. It really is a good resource. Also help her to read labels for trans and saturated fats. Those are two excellent starting point. I am introducing soy, a little alcohol, some B vitamins, pomegranate, etc., etc.. The anti oxidants because if LDL is not oxidized it may not stick in the vessels,, but that may be asking her to take on too much info all at once.

Best to start simple and let her see that the small food choice changes can really impact ALL the challenge areas she has..and still be simple, affordable, and delicious.

MISSINGROSIE said:That is exactly what I am doing. ...No BP issues or diabetes...but my LDL (bad cholesterol) is really high. This is tough because it is familial.. by my culture I eat a Mediterranean diet. So.....
I am in the process of trying to figure how I can manage the LDL by diet but more through other mechanisms. Your mom is in a tough place because while elevated LDL cholesterol is not by itself disasterous..couple it with hypertension and diabetes it becomes very problematic and risky.

My advice for a good strategy is to buy her an American heart association cookbook. It really is a good resource. Also help her to read labels for trans and saturated fats. Those are two excellent starting point. I am introducing soy, a little alcohol, some B vitamins, pomegranate, etc., etc.. The anti oxidants because if LDL is not oxidized it may not stick in the vessels,, but that may be asking her to take on too much info all at once.

Best to start simple and let her see that the small food choice changes can really impact ALL the challenge areas she has..and still be simple, affordable, and delicious.

Eat more lean protein, like chichen breast & warm water fish... Salmon is very good, lots of omega 3 & 6 fatty acids. Very heart healthy & all around good for you.

Do you mean cold water fish maybe?

Karen

Salmon,mtuna, sardine and halibut are good starting points

Cold water fish tend to be fattier, to help insulate them from the cold. Warm water fish don't have as much, making them less fatty. Salmon is one fish that does come from cold waters, but they're the highest in the beneficial fats. Halibut & mackerel are good also.

Interesting convo!

Actually cold water fishies have more of the healthier fats

So, while they may technically have more insulation via fat...not all fat is bad..

The warmer water fish are also preserved more in the preps and so msy not be a good a choice as the cold water fish

Yes, I usually try to make wild salmon for dinner at least once a week. And I have canned salmon wraps for lunch about once a week too. (I buy TJ's canned salmon with no salt added).

Living in Ohio, I'm land locked. No fresh fish here, or, if there is, I don't know where to buy it. Even the "fresh" fish in the grocery store arrives frozen, then they thaw it, and put it out in the display case. I used to think it was fresh fish, but it's not. Therefore, I just buy all of our fish frozen.

I've never eaten mackerel, never seen it sold except in cans, loaded with sodium. I've never seen it on a restaurant menu, either. I love halibut, but my Kroger doesn't always have it either. Orange roughy is another one my husband will actually eat, but Kroger doesn't have it all that often.

Sea bass is my all-time favorite fish though.

Karen

@plantmanager

"Peas" and Macaroni

Big pot
Pack of pasta..anything will do from spaghetti to ditali ..but small with a curve works well to hold the sauce
About 1/4 cup olive oil
One can small green peas --with the water--
Three cans Hunts tomato sauce..small soup can sized ?? 16 oz?
8 decent sized cloves garlic. sliced or minced - you choose if you want to hide... My kids INSPECT
One LARGE sweet onion...chopped
1/2 cup white sugar
3/4 cup FRESH shredded Parmesan ( found in refrigerator section not dried)
Dried sweet basil..3 shakes
Salt - kosher works well
Pepper

In that pot goes all the oil
Saute the onions til limp and golden and add the garlic
Watch that garlic..it burns
If it burns..start over..no saving it

When all sautéd up
Add everything else
Stir
Bring to low low flame..just at a low simmer
Stir, cover and go away
45 min to an hour...stirring every now and again..(the cheese sticks)

Optional - can add chopped fresh sweet pepper and or sliced mushrooms when you add the onions to sauté...you decide how much

Can make this with fresh cauliflower but then you will need about a half can of some flavor broth to the sauce pot

Add last 1/2 hour..shrimp, ham, sausage ( browned first) , fish, clams, chicken,..you name it.
The skies the limit. I have a broccoli and macaroni recipe..but it is white..like a clam sauce ..broccoli and this don't mesh.

taste it when done to see if you need more salt, pepper, sugar or cheese.. If yes cook another 10'min to blend.

Cook the pasta.al dente
DRAIN WELL
Mix it in the big pot of sauce

Everybody will love this . That 45 min is a guess... it can go lomger but likely not shorter time

If you want fancy..and are not lipid conscious ...you can add a plop of ricotta to top everyone's dish.

Enjoy
This will ruin you ..you won't make traditional sauce after this
And......this "sauce" shhhhhhhh it is fantastic with eggplant as a topping for parm or rollatinai...
It also is a GREAT chicken parm sauce shhhhh

kqcrna said:Yes, I usually try to make wild salmon for dinner at least once a week. And I have canned salmon wraps for lunch about once a week too. (I buy TJ's canned salmon with no salt added).

Living in Ohio, I'm land locked. No fresh fish here, or, if there is, I don't know where to buy it. Even the "fresh" fish in the grocery store arrives frozen, then they thaw it, and put it out in the display case. I used to think it was fresh fish, but it's not. Therefore, I just buy all of our fish frozen.

I've never eaten mackerel, never seen it sold except in cans, loaded with sodium. I've never seen it on a restaurant menu, either. I love halibut, but my Kroger doesn't always have it either. Orange roughy is another one my husband will actually eat, but Kroger doesn't have it all that often.

Sea bass is my all-time favorite fish though.

Karen

I really like whiting ..but I never cook it..just get it out if I can.
Imlike roughy too but I try to avoid all the preservatives it is sprayed with in the transport
I try to like cod...but I can't ..

That peas and macaroni sounds really good Rosie...will give it a try. The girls like radiatore pasta so I'll do that one!

Rosie, that's a lot of sugar, would reducing it to 1/4 cyo be ok, I am supposed to watch my glucose, it has been creeping up the past few years, along with my waistline.

I am making potato salad from my Mom's recipe. Nobody can make it like Mom did, but unfortunately Mom's potato salad making days ended a year ago. I hope she is watching over me and will give me a gentle nudge if I am doing something wrong. :>)