![Picture](/uploads/3/8/7/4/38747429/6304610.jpg?356)
Ingredients
- 2 cups spinach
- 2 cups peeled and diced cucumber
- 1 celery head
- 1/2 tsp grated ginger root
- 1 bunch parsley
- 2 peeled, cored and diced apples
- 1 juice of lime
- 1/2 juice of lemon
Buffalo Fiesta Salad
![Picture](/uploads/3/8/7/4/38747429/7636269.jpg?539)
INGREDIENTS:
Fire-Roasted Salsa:
SALAD:
Fire-Roasted Salsa:
- 4 medium ripe fresh tomatoes
- 4 scallions
- 2 poblano chile peppers
- 1 jalapeno chile pepper (wear plastic gloves when handling)
- 1 tsp olive oil
- 1 cup chopped fresh cilantro
- 2 tablespoons apple cider vinegar
SALAD:
- 2 teaspoons olive or canola oil
- 1 pound ground buffalo
- 2 teaspoons chili powder
- 2 teaspoons chipotle seasoning
- 1/4 teaspoon salt
- 8 ounces spring mix salad greens
- 1 1/2 cups chopped cucumber
- 1/2 cup fire-roasted salsa
- To make the salsa: Preheat a grill. Coat the tomatoes, scallions, and chile peppers with the olive oil. Grill the vegetables over high heat, turning frequently, for 10 to 12 minutes, or until the tomato and pepper skins are lightly charred. Remove from the heat. Set aside until cool enough to handle.
- Chop the roasted vegetables. Place in a large bowl. Add the cilantro and vinegar. Stir to mix. Cover and refrigerate for 1 hour.
- To make the salad: In a large nonstick skillet over medium-high heat, warm the oil. Crumble in the buffalo. Season with the chili powder, chipotle seasoning, and salt. Cook, stirring occasionally, for about 8 minutes, or until browned.
- Divide the greens onto 4 plates. Spoon the buffalo mixture and cucumber over the greens. Top each serving with 12 tablespoons of salsa.
Chinese Chicken Salad with Brussels Sprouts
![Picture](/uploads/3/8/7/4/38747429/8564535_orig.jpg)
INGREDIENTS:
- 1 lb Brussels sprouts, damaged outer leaves discarded, ends trimmed and shredded using a food processor (TIP:When processing Brussels sprouts, the “S”-shaped blade tends to work better than the shredding disk.)
- 12 oz (2 1/2 packed cups) shredded or chopped cooked chicken breast
- 6 to 8 radishes, trimmed and thinly sliced
- 6 scallions, thinly sliced
- 4 clementines or tangerines, peeled and sectioned
- 1/4 cup toasted sliced unsalted almonds
- 3 tbsp rice vinegar
- 2 tbsp reduced sodium tamari
- 1 1/2 tbsp raw honey
- 1 tbsp safflower oil
- 1 1/2 tsp toasted sesame oil (NOTE: Toasted sesame oil is also referred to as Asian sesame oil.)
- 1 tbsp finely chopped fresh ginger
- To a large bowl, add Brussels sprouts, chicken, radishes, scallions, clementines and almonds. Toss to combine. (MAKE AHEAD: Step One can be prepared up to 2 days in advance; refrigerate in an airtight container.)
- In a small bowl, whisk together vinegar, tamari, honey, safflower oil and sesame oil until combined. Whisk in ginger. (MAKE AHEAD: Dressing can be made up to 2 days in advance and refrigerated in an airtight container or jar.) Pour over salad and toss well.
Spicy Brazilian Coconut Chicken
![Picture](/uploads/3/8/7/4/38747429/340824.jpg?296)
INGREDIENTS:
- 4 tsp extra-virgin olive oil
- 4 cloves garlic, minced, divided
- 1/2 tsp ground cumin
- 1/2 tsp ground cayenne pepper
- 1/2 tsp ground turmeric
- 1/2 tsp ground coriander
- 6 5-oz boneless, skinless chicken breasts
- 1 jalapeño chile pepper, seeded and roughly chopped
- 1/3 cup (1 oz) peeled and thinly sliced fresh ginger
- 1/4 cup packed fresh cilantro leaves, plus additional for garnish
- 2 tbsp fresh lemon juice
- 1 yellow onion, diced
- 2 cups jarred or boxed unsalted diced tomatoes, divided
- 1/2 cup low-sodium chicken broth
- 1 cup light coconut milk
- 3 tbsp unsweetened shredded coconut, toasted
- In a large bowl, combine oil, 2 cloves garlic, cumin, cayenne, turmeric and coriander. Add chicken and stir to coat. Cover and set aside to marinate for 30 minutes.
- Meanwhile, in a food processor, pulse together jalapeño, ginger, ¼ cup cilantro and remaining 2 cloves garlic until minced. Add lemon juice and pulse again to combine.
- In a large nonstick skillet on medium-high, add chicken and cook for about 6 minutes, turning once, until lightly browned. Remove from skillet and set aside. Reduce heat to medium and add onion to skillet. Cook for about 5 minutes, until softened and lightly browned. Scrape ginger mixture from food processor into skillet with onion and cook for 2 minutes, stirring frequently.
- Turn off heat and transfer onion-ginger mixture to food processor along with 1 cup diced tomatoes and broth. Blend until smooth, then return mixture to skillet. Stir in remaining 1 cup tomatoes. Bring to a simmer on medium. Return chicken to skillet, nestling in sauce. Cover, reduce heat to low and simmer for 15 minutes, or until chicken is no longer pink inside.
- To skillet, add milk. Increase heat to medium-high and simmer for 5 more minutes, until sauce has thickened slightly. Divide chicken among serving plates and top each with sauce and coconut, dividing evenly. Garnish with additional cilantro.
Thai Beef Stir-Fry
![Picture](/uploads/3/8/7/4/38747429/3513876.jpg?401)
INGREDIENTS:
Beef
Beef
- 8 oz beef tenderloin
- ¼ cup low salt soy sauce
- ½ teaspoon red pepper flakes
- 2 tablespoon cilantro
- 2 teaspoons olive oil
- ¼ scallions (chopped)
- 4 broccoli florets
- 4 slices yellow peppers
- 1/8 cup bean sprouts
- 8 snow peas
- ¼ celery stick (sliced)
- 2 cherry tomatoes
- 3 shiitake mushrooms (sliced)
- salt and pepper to taste
Poor Man’s Prime Rib
![Picture](/uploads/3/8/7/4/38747429/4695299.jpg?316)
Ingredients:
1. Preheat the oven to 500 degrees F (260 degrees C). Season the roast with salt and pepper and place in a roasting pan or baking dish. Do not cover or add water.
2. Place the roast in the preheated oven. Reduce the temperature to 475 degrees F (245 degrees C). Roast for 21 minutes (seven minutes per pound) then turn off the oven and let the roast sit in the hot oven for 2 1/2 hours. Do not open the door at all during this time!
3. Remove the roast from the oven, the internal temperature should have reached at least 145 degrees F (65 degrees C). Carve into thin slices to serve.
- 1 (3 pound) beef eye of round roast
- salt and pepper to taste
1. Preheat the oven to 500 degrees F (260 degrees C). Season the roast with salt and pepper and place in a roasting pan or baking dish. Do not cover or add water.
2. Place the roast in the preheated oven. Reduce the temperature to 475 degrees F (245 degrees C). Roast for 21 minutes (seven minutes per pound) then turn off the oven and let the roast sit in the hot oven for 2 1/2 hours. Do not open the door at all during this time!
3. Remove the roast from the oven, the internal temperature should have reached at least 145 degrees F (65 degrees C). Carve into thin slices to serve.
Roasted Broccoli with Smashed Garlic
![Picture](/uploads/3/8/7/4/38747429/3927167.jpg?418)
Ingredients:
■1 1/2 lbs broccoli florets, cut long with part of stem
■6 cloves garlic, smashed
■2 tbsp extra virgin olive oil
■kosher salt and fresh pepper
Preheat
oven to 450°. In a baking dish
combine
broccoli, olive oil, garlic, salt and pepper. Roast broccoli about 20 minutes, until broccoli is browned and tender
■1 1/2 lbs broccoli florets, cut long with part of stem
■6 cloves garlic, smashed
■2 tbsp extra virgin olive oil
■kosher salt and fresh pepper
Preheat
oven to 450°. In a baking dish
combine
broccoli, olive oil, garlic, salt and pepper. Roast broccoli about 20 minutes, until broccoli is browned and tender
Kale Chips
![Picture](/uploads/3/8/7/4/38747429/9995843_orig.jpg)
Ingredients:
1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.
- 1 bunch kale
- 1 tablespoon olive oil
- 1 teaspoon seasoned salt
- garlic powder
- onion powder
1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.
Grilled Fish with Fresh Salsa Topping
![Picture](/uploads/3/8/7/4/38747429/9693910.jpg?375)
Ingredients:
Cooking spray
1 1/2 pounds salmon, wild, steaks o…r filet, or other favorite fish
3 tomato(es), Roma, or other, seeded and chopped
1/2 onion(s), medium, chopped
1 jalapeno chili pepper, seeded and finely chopped
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
1 lime(s), juice only
1 tablespoon cilantro, fresh, chopped
1 clove garlic, fresh, finely minced
Preparation:
Chop all vegetables and herbs and combine in a small bowl. Add lime juice and stir together. Salt and pepper to taste. Heat an outdoor or indoor grill pan to medium heat. Pat salmon dry with paper towel. Salt and pepper salmon, then spray tops with cooking spray. Place salmon on grill and cook for about 3 to 4 minutes per side until cooked through. Remove from grill, top with salsa and serve.
Cooking spray
1 1/2 pounds salmon, wild, steaks o…r filet, or other favorite fish
3 tomato(es), Roma, or other, seeded and chopped
1/2 onion(s), medium, chopped
1 jalapeno chili pepper, seeded and finely chopped
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
1 lime(s), juice only
1 tablespoon cilantro, fresh, chopped
1 clove garlic, fresh, finely minced
Preparation:
Chop all vegetables and herbs and combine in a small bowl. Add lime juice and stir together. Salt and pepper to taste. Heat an outdoor or indoor grill pan to medium heat. Pat salmon dry with paper towel. Salt and pepper salmon, then spray tops with cooking spray. Place salmon on grill and cook for about 3 to 4 minutes per side until cooked through. Remove from grill, top with salsa and serve.
Maple Mustard Roasted Chicken and Veggies
Ingredients:
1 whole chicken, 6-7 pounds 1 tsp salt 1/2 tsp pepper 2 Tbsp Walden Farms Pancake Syrup 1 Tbsp dijon mustard 1 Tbsp whole grain mustard 1/2 tsp salt 1/4 tsp pepper 1 pound turnip , peeled & diced 3 carrots, sliced (PHASE 4 ONLY) 2 Tbsp olive oil 2-3 cups broccoli, chopped Directions:
|
![]() |
Crispy Roasted Garlic Chicken
![Picture](/uploads/3/8/7/4/38747429/39118.jpg?462)
Ingredients
3 large garlic cloves, pressed or finely chopped
1 teaspoon dried oregano
1/4 – 1/2 teaspoon dried hot red-pepper flakes
2 tablespoons extra-virgin olive oil
4 chicken breast halves (bone-in with skin)
Directions:
Preheat oven to 500°F with oven rack in upper third.
Mash garlic into a paste with 1/2 teaspoon salt. Stir in oregano, red-pepper flakes, oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
Cut a 2-inch-long slit, about 1 1/2 inches deep, in side of each breast half and spread 1/2 teaspoon garlic mixture into each pocket. Coat chicken with remaining garlic mixture.
Roast chicken, skin sides up, in a shallow baking pan until just cooked through, 20 to 25 minutes.
3 large garlic cloves, pressed or finely chopped
1 teaspoon dried oregano
1/4 – 1/2 teaspoon dried hot red-pepper flakes
2 tablespoons extra-virgin olive oil
4 chicken breast halves (bone-in with skin)
Directions:
Preheat oven to 500°F with oven rack in upper third.
Mash garlic into a paste with 1/2 teaspoon salt. Stir in oregano, red-pepper flakes, oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
Cut a 2-inch-long slit, about 1 1/2 inches deep, in side of each breast half and spread 1/2 teaspoon garlic mixture into each pocket. Coat chicken with remaining garlic mixture.
Roast chicken, skin sides up, in a shallow baking pan until just cooked through, 20 to 25 minutes.
Lemon Garlic Brussels Sprouts
![Picture](/uploads/3/8/7/4/38747429/7190964.jpg?340)
Ingredients:
■2 lb Brussel Sprouts
■1 tbsp olive oil
■5 cloves garlic, minced
■1 lemon, juiced and zested
■3 tbsp gruyere, grated (phase 4 only)
■sea salt
■pepper
Instructions:
1.Clean the brussel sprouts by trimming off the ends and peeling the outer layer of the sprout off. Cut each one in half.
2.Heat the oil in a large skillet over medium high heat.
3.Once heated, add the halved brussel sprouts to the pan and saute for about 7-8 minutes on each side until the outer part is a caramelized brown and the inside is soft and fully cooked.
4.Add the garlic half way through the cooking.
5.Reduce the heat to low and add the lemon zest, juice, salt and pepper.
6.Stir to combine and taste. Adjust seasoning if needed. Add the cheese on top (phase 4 only) and serve.
■2 lb Brussel Sprouts
■1 tbsp olive oil
■5 cloves garlic, minced
■1 lemon, juiced and zested
■3 tbsp gruyere, grated (phase 4 only)
■sea salt
■pepper
Instructions:
1.Clean the brussel sprouts by trimming off the ends and peeling the outer layer of the sprout off. Cut each one in half.
2.Heat the oil in a large skillet over medium high heat.
3.Once heated, add the halved brussel sprouts to the pan and saute for about 7-8 minutes on each side until the outer part is a caramelized brown and the inside is soft and fully cooked.
4.Add the garlic half way through the cooking.
5.Reduce the heat to low and add the lemon zest, juice, salt and pepper.
6.Stir to combine and taste. Adjust seasoning if needed. Add the cheese on top (phase 4 only) and serve.
Buffalo Cauliflower
![Picture](/uploads/3/8/7/4/38747429/2044646.jpg?247)
Ingredients:
Preheat oven to 450 degrees.
Bake cauliflower
Once the cauliflower are done baking, brush them with the hot sauce and bake again for a few more minutes, until cauliflower is crispy.
Remove from oven. You may want to add a bit more buffalo sauce to taste.
Enjoy! Try this with some Walden Farms Bleu Cheese Dressing.
- 1 head cauliflower
- ¼ c. Hot Sauce
- Pinch salt
Preheat oven to 450 degrees.
Bake cauliflower
Once the cauliflower are done baking, brush them with the hot sauce and bake again for a few more minutes, until cauliflower is crispy.
Remove from oven. You may want to add a bit more buffalo sauce to taste.
Enjoy! Try this with some Walden Farms Bleu Cheese Dressing.
Marinated Chicken Breast
![Picture](/uploads/3/8/7/4/38747429/7173945.jpg?342)
Ingredients:
Put the vinegar, herbs, mustard, powders if using and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag, drop in the chicken breast in the bag. Close and shake the bag to coat evenly. Freeze for up to 2 weeks.
Thaw in the refrigerator overnight, under cold, running water, or in the microwave at 30 percent power for 1 minute at a time.
Heat a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the thawed chicken in a 375 degree F oven for 15 minutes, or until cooked through.
- 1 to 2 tablespoons apple cider vinegar
- 2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary, or crumbled bay leaf
- 1 to 2 tablespoons mustard, whole grain or Dijon
- 1 to 2 teaspoon garlic or onion powder, optional
- 1/4 cup extra-virgin olive oil
- Sea salt and freshly ground black pepper
- 4 boneless, skinless chicken breast, each about 6 ounces
Put the vinegar, herbs, mustard, powders if using and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag, drop in the chicken breast in the bag. Close and shake the bag to coat evenly. Freeze for up to 2 weeks.
Thaw in the refrigerator overnight, under cold, running water, or in the microwave at 30 percent power for 1 minute at a time.
Heat a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the thawed chicken in a 375 degree F oven for 15 minutes, or until cooked through.