Baked, Bone-In Pork Chops The forgotten meat? Not in this house! Pork gets such a bad rap, yet it is one of the easiest and healthiest proteins around! Plus, it is really easy on the ‘ol grocery budget. Three, large, 1″ thick bone-in pork chops, all natural, I might add, cost me $5.85. That’s $ 1.95 for two adults …
Sautéed Cabbage 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! 1 cup Red cabbage, slices 1 cup Green cabbage, sliced 4 TBS Extra virgin olive oil 1 TBS Newman's Own Olive Oil & …
Brainiac Salad Want to keep your focus and help improve your brain health? Then here’s your salad! 2 TBS Newman's Own Olive Oil & Vinegar Dressing 2 cups fresh baby spinach 1/2 cup red cabbage, chopped 1/8 tsp garlic powder 1/4 tsp dried parsley 1/2 medium avocado, sliced 1 medium boiled egg, diced In a large bowl, add dressing …
Organic Grilled Chicken Taco with Green Pepper & Black Beans 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 humans have managed to screw up corn so badly that I don’t think it is very healthy anymore …
Power Packed Veggies~Sauteed Zucchini & Yellow Squash 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 Folate, that helps fight birth defects, squash is awesome for you! Lose weight with this great, Godsource Foods™! …
Weight-Loss Wrap It does not get any simpler, or healthier than this. 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 & Vinegar Dressing 3 oz Dietz & Watson Uncured Applewood Ham OR …
Scrambled Breakfast~ The Weight Loss Trifecta 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 that you endure while you sleep is a sure fire way to push your natural weight loss trigger …
Yellowfin Tuna 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! 2 TBS Extra virgin olive oil 1 4-6 oz Yellowfin Tuna steak, thawed 1/4 Navel orange, juiced 1/8 tsp Garlic powder 1/8 tsp Dill weed …
Wild Caught Tuna Salad 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 its finest.~Enjoy 2 3 oz Cooked tuna steaks (OR) 2 4.6 oz Cans of …
Heart Healthy Salmon 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! 1 6 oz Wild-caught salmon* Juice from 1/4 fresh lemon 1/4 tsp Garlic powder 1/4 tsp Dill weed …
Shrimp & Veggie Pasta Salad A great lunch, dinner or side! Perfect with a warm asparagus soup! 12 26/30 count Wild caught shrimp, cooked, deveined, tails on 1 12 oz box Veggie pasta, twisted elbow or rotini 1 12 oz jar Roasted red peppers, slice about 1/2” thick 12 large Black olives, pitted 5 oz Crumbled Feta cheese 2 tsp …
Roasted Chicken, Asparagus & Tomato 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 same and secondly, it depends on the ingredients. One of the ingredients in the …
Turkey Wrap 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 and the only one I feed my family and clients! …
Grass-fed Beef Sliders 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! 1 lb Grass-fed beef ((85% lean, 15% fat)) 2 slices Baby swiss cheese ((thin sliced and quartered)) 1 8-pack Small, whole wheat …
Meatloaf Florentine From my amazing book, One Bite at a Time~Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments…page 147 Blow someones mind with this recipe you will use over and over and over again. This is one of my most requested recipes, well, ever! Great for those who want a heart healthy beef dish or …
Stuffed Sweet Potato 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 cancers IBS Friendly…Loaded with fiber and easy to digest Helps in weight loss…Low calorie content, high in water and fiber that help you fill fuller longer 1 …
Sauteèd Mushrooms 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! 2 cups Baby bella mushrooms ((washed, patted dry, and slived 1" thick)) 2 TBS Extra virgin olive oil Zeis …
Chef Cathy's Healthy Guacamole 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 cancer clients who constantly craved Mexican food after chemo really enjoyed this as …
Egg Salad a la Pimento A great recipe for athletes because of the protein. It is also wonderful for patients struggling with IBS. 6 large Eggs 1 4 oz jar Pimentos 6 large Black olives, pitted 1 tsp Yellow mustard 1 TBS Newman’s Own Olive Oil & Vinegar Dressing 1/4 tsp Garlic powder 1/4 tsp Lemon pepper Cover eggs …
Avocado, Tomato & Black Olive Salad 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 move through the digestive tract, …
Pumpkin Coconut Smoothie Great for those who suffer from IBS and other digestion problems! 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 Peel the banana and place into a blender. Add all other ingredients and mix on high for 10 …
Healthy Peanut Butter Smoothie 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 Before beginning, take a beverage glass of your choice and …
Beef Stew a la Comfort 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 3 TBS Extra virgin olive oil 2 …
All-Natural Chicken Broth This is a must in every kitchen! 4 All-natural chicken thighs, bone-in ((skin removed)) 4 cups Water 1 tsp Dried basil 1 tsp Gralic powder 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 or until chicken floats to …
Protein-Packed Pinto Beans These beans are full of fiber! 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 Preparing the beans (ALLOW 24 HOURS) Place beans in a colander and rinse under cool water. …
Eat LIke The Rainbow 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 Garlic powder 1/2 tsp Cayenne …
Asparagus Soup 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! 4 All-natural chicken thighs, bone in, skin removed 4 cups Water 1 tsp Dried basil 1 …
Artichoke Dip The easiest, greatest dip you will ever eat! 1 cup Mayonnaise 1 cup Diced green chilies 1 cup Grated parmesan cheese 2 cups Shredded mozzarella cheese In a small bowl, mix the mayo, green chilies, artichoke hearts, and grated Parmesan cheese. Spray a small pan with cooking spray and spoon in artichoke mixture. Top with 2 cups shredded …
Breakfast Hash 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 Salsa (Your choice!) 1 …
Baked Brie with Hot Sweet Chutney 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! 1 16 oz round Brie Cheese 1 Large Poblano pepper (seeded & diced) 1 Large …
Stuffed Mushrooms with Chicken & Spinach 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! 1 Large portobello mushroom ((Stem removed)) 5 Large black olives ((sliced)) 1/2 cup Dice tomato …
Good Old-Fashioned Beans 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 demand of the consumer. Always read the label. The only ingredients in the can …
Yo-Baby Chili One of my favorites! (This is a summary) 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 water 2 TBS chili powder 2 TBS ground cumin 2 tsp garlic powder 2 tsp paprika 1 tsp dried basil 1 tsp salt Garnish for …
Barbecue Chicken Wrap A Texas favorite with flare! 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 tsp Garlic 1/2 tsp Lemon pepper 1/4 tsp Cayenne pepper 1 pkg Flatouts with Flaxseed Brush chicken with oil. Sprinkle …
Beer Catfish with Chipotle Tartar Sauce 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 eye on it so it …
Steak Soup Makes you feel warm and cozy inside…yum! 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 corn on the cob (, corn removed from the cob) 1 14.5 oz can Beef broth (, no salt added) 1 …
Healthy Italian Chicken 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 tsp Dried basil Pasta In a medium pan …
Pork Tenderloin Medallions with Three Mushroom Wine Sauce Perfect with a salad or sautéed asparagus. Enjoy! 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 Garlic powder (, divided) 1 tsp Lemon pepper …
All-Natural Popsicles 1 Plastic popsicle container 1 carton Fresh raspberries 1 box 100% Natural fruit chews Your favorite all-natural fruit juice ((such as orange juice, or pomegranate-blueberry)) Fill each popsicle mold with 3 pieces of fruit or fruit chews. Fill with favorite juice. Place stick into mold and freeze for 3 hours before serving.
All Natural Pork Ribs with Greek Salad 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) Zeis Spice 2 tsp Garlic powder (, divided) …
Asian Grilled Pizza This will put a smile on anyone’s face! A nice twist on a family favorite! 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 Shredded mozzarella cheese 4 TBS Fresh basil (, chopped) 2 1/2 cups Teriyaki sauce 4 TBS Extra …
Awesome Seasoned Bacon & Onion Burger 2 lbs Grass-fed ground beef 1 16-oz Salsa ((your choice)) 4 strips Nitrate-free bacon, cut into 1" pieces 1 cup White onion ((diced)) 1 package Sliced pepper jack cheese 1 package Sliced Cheddar Cheese 1 TBS Extra virgin olive oil 1 package sourdough rolls Zeis Spice 1/4 tsp Garlic powder 1/4 tsp Lemon pepper …
Baked Wild Cod with Pineapple Sauce 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! 4-6 Wild caught Cod fillets (, rinsed and patted dry) 1/8 tsp Garlic Powder 1/8 tsp Lemon pepper 1/8 tsp Cayenne pepper 1 small can …
Beef Tenderloin a la Coke This is one of the great dishes that will work for any occasion. 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 Preparation In a medium bowl, add beef …
Beefy Cheese Calzone 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 Preheat oven to 350. Taking 1 biscuit at a time, flatten the biscuit with the palm of your hand. Add ½ slice of cheese and 1/8 of the roast beef. …
Black Bean Chicken & Fresh Veggies Another amazing way to present chicken to your family. No complaints here! They will love it! 1 8.5 oz can All-natural black beans 1 lb Boneless, skinless chicken breast (, cubed) 2 cups Fresh asparagus (, chopped) 1 Large Roma tomatoe (, diced) 1/4 cup Red onion (, diced) 1/4 cup Shredded mozzarella cheese …
Blueberry Banana Ice Cream Sandwiches 6 scoops Vanilla ice cream (, creamy) 1 cup Fresh blueberries 2 Bananas (medium) (, smashed) 12 Large oatmeal cookies In a large bowl, spoon in softened ice cream, blueberries and smashed bananas. Fold until mixed thoroughly. Using a spoon, put a generous amount of ice cream mixture onto the flat side of one oatmeal …
Bourbon Meatballs The hit of the party every time! 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 In a large pan over medium heat, warm meatballs in hot oil. …
Bread Pudding Perfect for your Christmas table! 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 In a small pan over low heat, melt butter with brown sugar for 5 minutes stirring occasionally. Set …
Post-workout Superfoods Omelet The power of protein! This hits all the right buttons after your muscle-building workout! 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, oven roasted turkey 1/4 cup Red onion (, chopped) 1/4 cup Fresh baby spinach 1 Small hot house tomato (, …