Cabbage

Sautéed Cabbage

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  Print Sautéed Cabbage Prep Time 5 mins Cook Time 5 mins Total Time 10 mins   Here is another superfood to need to add to your grocery list! Cabbage is a gift from God for our brains. And boy…is it loaded with all we need to keep the ‘ol thinker…thinking! Course: Side Dish Cuisine: American Servings: 1 Ingredients 1 …

Brainiac Salad!

Brainiac Salad

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  Print Brainiac Salad Prep Time 5 mins Cook Time 5 mins Total Time 10 mins   Want to keep your focus and help improve your brain health? Then here’s your salad! Course: Main Course Cuisine: American Servings: 2 people Ingredients 2 TBS Newman’s Own Olive Oil & Vinegar Dressing 2 cups fresh baby spinach 1/2 cup red cabbage, chopped …

Organic Grilled Chicken Taco

Organic Grilled Chicken Taco with Green Pepper & Black Beans

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  Print Organic Grilled Chicken Taco with Green Pepper & Black Beans Prep Time 10 mins Cook Time 10 mins Resting Time 5 mins Total Time 25 mins   This is a good one! Use organic yellow corn taco shells or the blue corn taco shells. Either one works…just make sure the package says organic! Why, you ask? Because we …

Sauteed Zucchini and Yellow Squash

Power-Packed Veggies~Sauteed Zucchini & Yellow Squash

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  Print Power Packed Veggies~Sauteed Zucchini & Yellow Squash Prep Time 5 mins Cook Time 3 mins Resting Time 2 mins Total Time 8 mins   This is one of those old, family favorites that never disappoints! In my top ten vegetable list~squash! Loaded with Omega-3’s that are great for your heart, Zinc, which is good for eye health, and …

Weight-loss Wrap

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Print Weight-Loss Wrap Prep Time 5 mins Total Time 5 mins   It does not get any simpler, or healthier than this. Ingredients 1 Flatout with flaxseed (or a whole wheat tortilla) 1 cup Fresh, baby spinach 1/2 cup Broccoli coleslaw or slices of red cabbage and carrots 3 slices Red onion (thin) 1 TBS Newman’s Own Olive Oil & …

Scrambled Breakfast~ The Weight Loss Trifecta

Scrambled Breakfast~ The Weight Loss Trifecta

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  Print Scrambled Breakfast~ The Weight Loss Trifecta Prep Time 5 mins Cook Time 3 mins Resting Time 2 mins Total Time 8 mins   I know how hard it is to get the weight off and keep it off. Ever think that it can fall off with just getting out of bed? BREAK…FAST…it is EXACTLY that! Breaking the fast …

Yellowfin Tuna

Yellowfin Tuna

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Print Yellowfin Tuna Prep Time 5 mins Cook Time 12 mins Resting time 5 mins Total Time 17 mins   Excellent for your heart, brain, thyroid, furtility and weight loss champ! This wild caught wonder isn’t in a can and will soon be the only way you eat tuna from this day on! Course: Main Course Cuisine: American Servings: 1 …

Tuna Salad

Wild Caught Tuna Salad

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Print Wild Caught Tuna Salad Prep Time 15 mins Resting Time 5 mins Total Time 15 mins   This is an amazing way to serve tuna. Your heart will applaud you…your waistline will thank you…and your family will request this over and over again. Great for a lite lunch and perfect with fruit or soup. This is Godsource Foods at …

Salmon

Heart Healthy Salmon

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Print Heart Healthy Salmon Prep Time 5 mins Cook Time 20 mins Total Time 30 mins   From my awesome new book, One Bite at a Time~Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments…page 34.Wild caught only, please! This is loaded with omega-3 fatty acids that your heart will love! Course: Main Course Servings: 1 …

Shrimp & Veggie Pasta Salad

Shrimp & Veggie Pasta Salad

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Print Shrimp & Veggie Pasta Salad Prep Time 15 mins Cook Time 5 mins Total Time 20 mins   A great lunch, dinner or side! Perfect with a warm asparagus soup! Course: Salad Cuisine: American Servings: 4 people Ingredients 12 26/30 count Wild caught shrimp, cooked, deveined, tails on 1 12 oz box Veggie pasta, twisted elbow or rotini 1 …

Roasted Chicken, Asparagus, & Tomato

Roasted Chicken, Asparagus, and Tomato

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  Print Roasted Chicken, Asparagus & Tomato Prep Time 15 mins Cook Time 45 mins Total Time 1 hr   Loaded with protein, vitamins, antioxidants and nutrients, this dish will please any cardiologist! But what about the bad rap that using bottled sauces is not good for us? I’m glad you asked! First of all, not all sauces are the …

Turkey Wrap

Turkey Wrap

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Print Turkey Wrap Prep Time 10 mins Total Time 15 mins   I created this for one if very first clients years ago and it has been a healthy go-to for anyone wanting to stay in the health lane. Dietz & Watson deli foods are always gluten free, antibiotic free, and always roasted to perfection! This is MY deli meat …

Beef slider

Grass-fed Beef & Cheese Sliders

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  Print Grass-fed Beef Sliders Prep Time 10 mins Cook Time 20 mins Total Time 30 mins   Here’s a fun and healthy way to get some great protein in those you love! Perfect when the kiddos have friends over or for an easy afternoon snack when your athlete is beyond hungry! Course: Appetizer, Main Course Cuisine: American Servings: 8 …

Meatloaf Florentine

Meatloaf Florentine

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Print Meatloaf Florentine Prep Time 15 mins Cook Time 45 mins Total Time 1 hr   From my amazing book, One Bite at a Time~Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments…page 147Blow someone’s mind with this recipe you will use over and over and over again. This is one of my most requested recipes, …

Sweet Potato with Cottage Cheese & Dill

Sweet Potato with Cottage Cheese & Dill

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Print Stuffed Sweet Potato Prep Time 3 mins Cook Time 7 mins Total Time 10 mins   Three ingredients creates one powerful meal! Heart Healthy…Full of potassium, an important electrolyte that helps regulate your heartbeat Cancer Fighter…Rich in beta-carotene that may reduce the risk of developing certain cancersIBS Friendly…Loaded with fiber and easy to digestHelps in weight loss…Low calorie content, …

Simply Sauteed Mushrooms

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  Print Sauteèd Mushrooms Prep Time 5 mins Cook Time 3 mins Total Time 8 mins   Mushrooms are one of the best side dishes you can serve with steak, chicken, and pork. With so many varieties of to choose from, you can please just about any taste bud that gathers at your table. ~Enjoy! Course: Side Dish Servings: 2 …

Chef Cathy’s Healthy Guacamole

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  Print Chef Cathy’s Healthy Guacamole Prep Time 10 mins Cook Time 5 mins Total Time 15 mins   Warrior against cancer and perfect for the IBS sufferer!I created this recipe for one of my IBS clients, wanting a different snack option that wouldn’t upset your tummy. This is still one of her very favorite go-to’s. Also, one of my …

Egg Salad a la Pimento

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  Print Egg Salad a la Pimento Prep Time 25 mins Cook Time 15 mins Total Time 40 mins   A great recipe for athletes because of the protein.  It is also wonderful for patients struggling with IBS. Course: Main Course, Salad, Side Dish, Snack Cuisine: American Servings: 2 Ingredients 6 large Eggs 1 4 oz jar Pimentos 6 large …

Avocado, tomato & Olive Salad

Avocado, Tomato, & Black Olive Salad

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  Print Avocado, Tomato & Black Olive Salad Prep Time 5 mins   From my awesome new book, One Bite at a Time…Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity, and Other Ailments! page 141.The good fat in the olive oil, found in this gem, protects the function of the digestive system making it easier for foods to …

Pumpkin Coconut Smoothie

Pumpkin Coconut Smoothie

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Print Pumpkin Coconut Smoothie Great for those who suffer from IBS and other digestion problems! Course: Breakfast, Dessert, Snack Ingredients 1 medium Banana 1/2 cup Pureed pumpkin (Libby’s 100% Pumpkin in a can is perfect to use!) 1 cup 1 cup Silk Almond-Coconut Milk 2 tsp Ground Ginger Instructions Peel the banana and place into a blender. Add all other …

Healthy Peanut Butter Smoothie

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  Print Healthy Peanut Butter Smoothie Course: Breakfast, Dessert, Drinks Ingredients 1 cup Triple berry blend (frozen strawberries, raspberries & blackberries) 1 scoop Chocolate Whey protein (1 scoop = about 2 TBS) 2 cups Coconut Vanilla Silk 1 TBS Low-sodium JIF peanut butter 1 8 oz cup Oikos Zero Triple Berry Yogurt 1 medium Banana, peeled Instructions Before beginning, take …

Beef Stew

Beef Stew a la Comfort

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Print Beef Stew a la Comfort Course: Main Course Cuisine: American Ingredients 1 lb Grass fed beef, cubed about 1/2″ thick 1 cup Baby carrots, peeled 1 large Idaho potato, cubed about 1/4″ thick 1/4 cup White onion, diced 1 14.5 oz can Petite Diced tomatoes (Red Gold is my favorite brand) 3 cups All-natural beef broth 2 cups water …

All-natural Chicken Broth

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  Print All-Natural Chicken Broth This is a must in every kitchen! Course: Soup Ingredients 4 All-natural chicken thighs, bone-in (skin removed) 4 cups Water 1 tsp Dried basil 1 tsp Gralic powder Instructions In a large pot over high heat, bring water and spices to a boil. Add chicken and lower heat to medium boil. Cook for 15 minutes …

Protein-Packed Pinto Beans

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Print Protein-Packed Pinto Beans Cook Time 3 hrs Total Time 3 hrs   These beans are full of fiber! Course: Side Dish Cuisine: American Ingredients 1 16 oz package Dried pinto beans 4 cups Water 2 cups All-natural chicken broth 2 TBS Ground cumin 1 TBS Garlic powder 1 TBS Chili powder 2 tsp Cayenne pepper* 1 tsp Sea Salt …

Eat Like The Rainbow

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Print Eat LIke The Rainbow Course: Side Dish Ingredients 1 Medium fresh bunch of asparagus (washed; cut the asparagus 3/4″ down past tips onto the stalk to use) Juice of 1/4 of a fresh lemon 1/4 cup Red bell pepper, cubed about 1/4″ thick 1 cup Fresh pineapple, cubed about 1/4″ thick 1/4 cup Extra virgin olive oil 1 tsp …

Asparagus Soup

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  Print Asparagus Soup Prep Time 10 mins Cook Time 20 mins Total Time 30 mins   Perfect for those suffering from an upset tummy due to chemo or just feeling yucky from treatments. Also good for aching joints. Perfect heart healthy snack!Shed those pounds with this vitamin packed mid-afternoon snack.Gut health hero with this recipe! Course: Soup Ingredients 4 …

Artichoke Dip

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Print Artichoke Dip Prep Time 5 mins Cook Time 20 mins Total Time 25 mins   The easiest, greatest dip you will ever eat! Course: Appetizer, Side Dish Cuisine: American Ingredients 1 cup Mayonnaise 1 cup Diced green chilies 1 cup Grated parmesan cheese 2 cups Shredded mozzarella cheese Instructions In a small bowl, mix the mayo, green chilies, artichoke …

Breakfast Hash

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Print Breakfast Hash Course: Breakfast Ingredients 4 cups Shredded potatoes (I like to mix sweet potatoes with Idaho potatoes) 4 Large Eggs 1 cup Heavy whipping cream Lactose free works, too! 1 lb Mild pork sausage All-natural and nitrate free, please! 1 cup Mexican blend shredded cheese 1 small White onion chopped 1 medium Tomato chopped 1 16 oz jar …

Brie Cheese

Baked Brie with Hot Sweet Chutney

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Print Baked Brie with Hot Sweet Chutney Prep Time 5 mins Cook Time 7 mins Total Time 12 mins   Here is one of those “oh…how fabulous” recipes. Your guest will be blown away by how eye appealing this is and how wonderfully delicious! Perfect treat next to a fire with a fine glass of wine and your love! Course: …

Stuffed Mushroom with Chicken & Spinach

Stuffed Mushrooms with Chicken & Spinach

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  Print Stuffed Mushrooms with Chicken & Spinach Prep Time 10 mins Cook Time 25 mins Total Time 40 mins   Mushrooms are disease fighters. This is your anti-inflammatory food which is necessary in fighting all diseases but especially important for healthy gut function.Okay, here comes one of my all time favorites, and yes, you get some cheese! Course: Main …

Good Old-Fashioned Beans

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  Print Good Old-Fashioned Beans Prep Time 5 mins Cook Time 15 mins Total Time 20 mins   These guys are full of fiber and protein and can help improve your cholesterol. Organic pinto, black, and kidney are what I use for the menus. Buying canned is okay these days since the food industry had to catch up with the …

chili

Yo-Baby Chili

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Print Yo-Baby Chili Prep Time 20 mins Cook Time 40 mins Total Time 1 hr   One of my favorites!  (This is a summary) Course: Appetizer, Main Course, Side Dish Cuisine: American Servings: 4 Ingredients 1 lb Chili meat or ground beef 1 cup diced onion 1 16 oz can tomato sauce 1 6 oz can tomato paste 1 cup …

barbecue chicken

Barbecue Chicken Wrap

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  Print Barbecue Chicken Wrap Prep Time 10 mins Cook Time 20 mins Total Time 30 mins   A Texas favorite with flare! Course: Main Course Cuisine: American Ingredients 12 Boneless, skinless chicken strips 1 pkg Shredded mozzarella cheese 1 Small red onion , sliced about 1/8″ thick 1 jar All-natural/organic barbecue sauce 4 TBS Extra virgin olive oil 1/2 …

Beer Catfish with Chipotle Tartar Sauce

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Print Beer Catfish with Chipotle Tartar Sauce Course: Main Course Ingredients 5 Large catfish fillets 1 8 oz can Beer (I prefer to cook with Coors) Juice of 1/2 lemon Juice of 1/2 lime 3 cups Self-rising corn meal (Salt and flour are already added, so don’t add more) 3 cups Coconut oil OR extra virgin olive oil (keep an …

Steak Soup

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Print Steak Soup Prep Time 20 mins Cook Time 40 mins Total Time 1 hr   Makes you feel warm and cozy inside…yum! Course: Main Course, Soup Cuisine: American Ingredients 1 Ribeye steak , cubed, about 1″ thick 20 Fresh green beans , tips removed 1 cup Red onion , sliced 1 cup Red pepper , diced 1 ear Fresh …

Healthy Italian Chicken

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Print Healthy Italian Chicken Course: Main Course Servings: 4 servings Ingredients 2 Boneless, skinless all-natural chicken breast (cubed, about 1/4″ thick) 2 cups Zucchini (sliced, about 1/4″ thick) 2 cups Baby bella mushrooms 1 box Whole wheat pasta 1 14.5 oz can Diced tomatoes 2 1/3 TBS Extra virgin olive oil 1 tsp Garlic Powder 1 tsp Italian seasoning 1/2 …

Pork Tenderloin Medallions with Three Mushroom Wine Sauce

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Print Pork Tenderloin Medallions with Three Mushroom Wine Sauce Perfect with a salad or sautéed asparagus. Enjoy!  Course: Main Course Servings: 2 people Ingredients 1 Pork tenderloin , slided into medallions, about 1/4″ think 2 cups Baby portabella mushrooms 1 cup Dried Shiitake mushrooms 2 cups Monterrery mushrooms , sliced 4 TBS Extra virgin olive oil , divided 2 tsp …

All-Natural Popsicles

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Print All-Natural Popsicles Prep Time 15 mins Total Time 3 hrs   Cool ’em down with this fun treat.These are perfect to create with the kids. Make sure the juice is NOT from concentrate. Just keepin’ an eye on the amount of sugar. Course: Dessert Ingredients 1 Plastic popsicle container 1 carton Fresh raspberries 1 box 100% Natural fruit chews …

All-Natural Pork Ribs with Greek Salad

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Print All Natural Pork Ribs with Greek Salad Course: Main Course Servings: 2 people Ingredients 2 racks All-natural pork ribs 1 package Fresh baby spinach 1/2 cup Red onion 1/2 cup Black olives , drained 1/2 cup Grape tomatoes 1/2 cup Traditional feta cheese , crumbled 1 bottle All-natural pomegranate-raspberry vinaigrette dressing 6 TBS Extra virgin olive oil , divided …

Asian Grilled Pizza

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Print Asian Grilled Pizza Prep Time 10 mins Cook Time 25 mins Total Time 40 mins   This will put a smile on anyone’s face!A nice twist on a family favorite! Course: Main Course Ingredients 1 Large pizza crust 1 Large bonesless, skinless chicken breast or top sirloin steak 6 Shiitake mushrooms , chopped 1/2 tsp Garlic powder 2 cups …

Awesome Seasoned Bacon & Onion Burger

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Print Awesome Seasoned Bacon & Onion Burger Prep Time 15 mins Cook Time 30 mins Total Time 45 mins   This is one of my most requested burgers! Full of flavor and goodness. Perfect for those growing kids! Course: Main Course Ingredients 2 lbs Grass-fed ground beef 1 16-oz Salsa (your choice) 4 strips Nitrate-free bacon, cut into 1″ pieces …

Baked Wild Cod with Pineapple Sauce

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Print Baked Wild Cod with Pineapple Sauce Prep Time 15 mins Cook Time 25 mins Total Time 45 mins   Add some natural sweetness to your fish with this often requested gem! Great for the heart with omega-3’s and 6’s! Enjoy this go-to recipe for a feel great meal! Course: Main Course Ingredients 4-6 Wild caught Cod fillets , rinsed …

beef

Beef Tenderloin a la Coke

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Print Beef Tenderloin a la Coke This is one of the great dishes that will work for any occasion. Course: Main Course Servings: 4 Ingredients 2 lbs Grass-fed beef tenderloin (cubed, about 2″ thick) 1 can Coca-cola 3 TBS Bourbon 2 TBS Lime juice 1/2 tsp Red pepper flakes 2 TBS Extra virgin olive oil 4 cups Wild rice, cooked …

Beefy Cheese Calzone

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Print Beefy Cheese Calzone Prep Time 15 mins Cook Time 25 mins Total Time 45 mins   The kids will love helping you put this together. Great family time. Course: Main Course Ingredients 1 can Jumbo Wheat Biscuits 1/2 lb Dietz & Watson roast beef , shaved 4 slices Pepper-jack cheese, sliced thin, each piece cut in half Dried parsley …

Black Bean Chicken & Fresh Veggies

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Print Black Bean Chicken & Fresh Veggies Prep Time 10 mins Cook Time 8 mins Total Time 20 mins   Another amazing way to present chicken to your family. No complaints here! They will love it! Course: Main Course Servings: 2 Ingredients 1 8.5 oz can All-natural black beans 1 lb Boneless, skinless chicken breast , cubed 2 cups Fresh …

Blueberry-Banana Ice Cream Sandwiches

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Print Blueberry Banana Ice Cream Sandwiches Prep Time 15 mins Total Time 1 hr   Every now and then, a nice, cool, yummy sweet treat, is great to share with the kiddos! Adding the fresh fruits is a great way to keep it balanced. Course: Dessert Servings: 6 sandwiches Ingredients 6 scoops Vanilla ice cream , creamy 1 cup Fresh …

meatballs

Bourbon Meatballs

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Print Bourbon Meatballs The hit of the party every time! Course: Appetizer Ingredients 1 Large package grass-fed or all-natural meatballs (pre-cooked works!) 2 TBS Extra virgin olive-oil 1/2 cup Bourbon 4 TBS Ketchup 4 TBS Spicy mustard 4 TBS Honey 1 12 oz bottle Steak sauce (your choice) 1/2 cup Brown sugar Instructions In a large pan over medium heat, …

Bread Pudding

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Print Bread Pudding Perfect for your Christmas table! Course: Dessert Ingredients 4 cups bread torn into bite size pieces (any kind of bread works) 2 cups milk 3 eggs 3 TBS butter 1 cup Brown sugar 1/4 cup Vanilla 1 tsp Nutmeg 1 tsp Ground cinnamon Instructions In a small pan over low heat, melt butter with brown sugar for …

Post-Workout Superfoods Omelet

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Print Post-workout Superfoods Omelet Prep Time 5 mins Cook Time 10 mins Total Time 20 mins   The power of protein! This hits all the right buttons after your muscle-building workout! Course: Main Course Servings: 2 Ingredients 3 All-natural, medium brown eggs 3 TBS Extra virgin olive oil 1/8 cup Organic 2% Silk milk 1/4 lb Dietz & Watson all-natural, …