Asian Style Salmon

The addition of ginger makes this dish delicious, nutritious, and tasty. It is good served hot or at room temperature.

Ingredients
• ¾ teaspoon low-sodium and wheat free soy sauce
• 1 teaspoon wasabi powder
• ½ teaspoon grated fresh ginger
• 6-ounce wild salmon steak
• 1 scallion, thinly sliced (white part only)

Directions
In a medium-sized mixing bowl, combine the soy sauce, wasabi, and ginger. Marinate the salmon with the soy sauce mixture in a shallow baking dish for 30 minutes at room temperature or for 2 to 3 hours in the refrigerator.
Place on grill and cook for 2 to 3 minutes on each side for medium rare.
Place salmon on top of vegetables and garnish with thinly sliced scallions.

Healthy French Toast

• 2 slices of sprouted grain, rice or spelt bread
• 2 eggs
• 1 tablespoon of real butter
• maple syrup
• cinnamon

Mix the eggs in a bowl. Dip the bread in the egg mixture and generously coat both sides. Heat a pan on a low to medium setting and add the butter. After the butter melts, add the coated bread. Cook the bread for 3 to 4 minutes on each side. Top with cinnamon and maple syrup.

Mediterranean Roast Turkey

(Andrea, a DSP member)

• 1 large chopped onion
• 2 tablespoons freshly squeezed lemon juice
• 1/2 cup pitted and copped kalamata olives
• 1 1/2 teaspoon minced garlic (bottled)
• 1/2 cup of julienne-cut, oil-packed, sun-dried tomato halves (drained)
• 1/2 teaspoon sea salt
• 3 tablespoons arrowroot powder
• 1 teaspoon Greek seasoning mix
• 1 trimmed, boneless turkey breast
• 1/2 cup fat-free, low-sodium chicken broth
• 1/4 teaspoon freshly ground black pepper

Combine turkey, onion, lemon juice, garlic, tomatoes, sea salt, seasoning mix, olives and pepper in a crock pot. Pour in 1/4 cup of chicken broth and let the ingredients cook for 7 hours. Combine the arrowroot and the rest of the chicken broth in a small bowl and whisk until it’s smooth. Add the mixture to the crock pot. Cover the pot and cook on low for 30 more minutes. Slice the turkey breast after it’s cooked.

Tomato and Cucumber Salad

(Annie, a DSP member)

• 5 diced tomatoes
• 1 onion, finely chopped
• 1 chopped green pepper
• 1 sliced cucumber
• handful of chopped basil
• handful of chopped parsley
• 6 chopped garlic cloves (optional)
• sea salt
• pepper

Mix all the ingredients in a bowl and season with sea salt and pepper.

Cilantro Marinade

(Sally Fallon, Nourishing Traditions)

• handful of chopped cilantro leaves
• 3 minced garlic cloves
• 1/4 cup olive oil
• 1/4 teaspoon ground black pepper
• juice from a lemon

Mix all of the ingredients together in a bowl.

Basic Salad Dressing

• 1 teaspoon of smooth or grainy Dijon mustard
• 1/2 cup olive oil
• 1 tablespoon flaxseed oil
• 1 1/4 tablespoon wine vinegar

Add mustard and vinegar in a bowl and whisk. Slowly stream in the olive oil and continue to whisk until the oil is emulsified. Whisk in the flaxseed oil. Serve immediately.

These Diet Solution recipes are absolutely delish and approved for a healthy meal plan. Try them out and let me know what you think!

Don’t wait another day to get a healthy lease on life. Let The Diet Solution Program help you achieve your weight loss goals. Learn a little more about our program and join our community where you’ll find many more Diet Solution recipes from me, our staff, and our members.

Spaghetti Squash & Turkey Meatballs

Spaghetti Squash & Sauce
Ingredients
1 spaghetti squash (4-5 pounds)
1 onion, chopped
1 clove garlic, minced
6 plum tomatoes, chopped
½ cup crushed tomato
2 tablespoons tomato paste
½ cup fresh basil leaves, finely chopped

Directions
1. Preheat the oven to 375 degrees. Wrap the whole squash in foil. Place it on a baking sheet and bake for 1 to 2 hours, until tender when pierced with a fork, turning the squash over halfway through cooking. Set aside to cool.
2. Heat a medium nonstick skillet over medium heat. (You can use butter to aid in the cooking.) Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, crushed tomatoes, tomato paste, and basil. Simmer gently for 15 minutes. Set aside.
3. Make the turkey meatballs (see below). Pour the tomato sauce that you set aside previously over the meatballs in the baking dish. Cook for 10 more minutes.
4. Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell. (Reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.

Turkey Meatballs
Ingredients
1 lb ground turkey
1 egg, beaten
½ cup sprouted grain bread crumbs
1 tablespoon worcestershire sauce
1-2 cloves garlic (depending on how much you like garlic)
1 teaspoon onion powder
½ teaspoon red pepper flakes
1 teaspoon salt

Directions
1. Preheat oven to 375 degrees.
2. Mix all ingredients together in bowl, roll into balls.
3. Place in baking dish.
4. Bake for 15 minutes, or until cooked through.

 

Baked Buffalo Wings

This bar favorite is usually deep fried in batter and loaded with blue cheese dressing. Give this alternative a try for a healthier spin!

Ingredients
1 lb chicken wings (preferably without skin)
1 tablespoon cayenne pepper
1 teaspoon crushed red pepper flakes
1 tablespoon Celtic Sea Salt
1/2 cup hot sauce
1 tablespoon butter

1. Fill a large pot half way with water and then add the first 4 ingredients.
2. Bring water mixture and wings to a boil and then boil for 15 minutes.
3. Transfer wings to an oven safe container coated with butter.
4. Bake wings on “Broil” for 15 minutes on each side. (For crispier wings, cook longer on each side, maybe 20 minutes per side).
5. While waiting for wings, combine the hot sauce and butter in a small pot and cook over low flame until melted.
6. When wings are done, shake ‘em up with the sauce and enjoy!

 

Warm Quinoa Salad

Courtesy of GroupRecipes.com

Ingredients
* 1 cup of quinoa, rinsed
* 2 cups of water or stock
* 1 medium onion, chopped
* 3 cloves garlic, chopped
* 1/4 cup chopped fresh basil
* 1/4 cup chopped fresh coriander (cilantro)
* 1 tomato, seeds and excess pulp removed, chopped
* 1 can adzuki beans, rinsed well
* 4 TBS lemon juice
* 3 TBS olive oil
* 3 cups shredded romaine lettuce
* 1 avocado, cubed
* 1 TBS chopped pumpkin seeds
* Unrefined sea salt and pepper, to taste

Directions
Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper.

Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds.

 

Mashed Sweet Potatoes

Courtesy of cooks.com

Ingredients
* 5 or 6 large sweet potatoes, peeled
* 1 stick butter
* 1/2 tsp. sea salt
* 1/4 tsp. black pepper (optional)
* 1 tablespoon honey or maple syrup (more or less, to taste)

Directions
1. Peel potatoes and cut into quarters. Simmer in a large 3-4 quart pot of water with 2 tsp. salt added to water.
2. After 20 minutes or so, test potatoes with a fork to see if they are fully tender.
3. When cooked, drain water and return sweet potatoes to pan over still-warm burner (leave burner off or on very low heat).
4. Add butter to bottom of pan and stir until melted. Using a potato masher, mash the sweet potatoes with the butter, adding salt and pepper, to taste. Add honey to sweeten, stirring thoroughly.
5. Do not over sweeten the potatoes; the honey should be barely perceptible but it should enhance the natural sweetness of the potatoes.

 

Almond Crusted Chicken

The almonds turn this otherwise ordinary chicken dish into a crunchy, nutritious meal that packs a healthy dose of vitamin E and fiber.

Ingredients
1 egg white
3 teaspoons water
6 ounces boneless, skinless chicken breast, pounded thin
1/4 cup sliced almonds, coarsely chopped
Celtic Sea Salt and pepper to taste

Directions
1. Whisk egg white, water, salt, and pepper in small bowl. Dip the chicken breast into the egg mixture and dredge in almonds.
2. Heat a skillet over medium heat and lightly coat with unrefined coconut oil.
3. Sautee chicken on one side over medium heat for 3 minutes. Turn and cook for an additional 3 to 4 minutes, until cooked through.

Easy Turkey Chili

Ingredients
1 lb. ground turkey (you can substitute ground chicken)
1 small onion, chopped
1 (4.5 oz.) can chopped chilies, drained
1 (14.5 oz.) can black beans, undrained
1 (14.5 oz.) can chickpeas, undrained
1 (14.5 oz.) can kidney beans, undrained
1 (28 oz.) can diced tomatoes, with juice
1 (16 oz.) can tomato sauce
1-2 tablespoons chili powder, to taste

Directions
1. Cook turkey and onion in a medium fry pan over medium high heat (I used coconut oil), sramble fry until no longer pink.
2. Drain off fat and transfer cooked meat and onion to crockpot.
3. Add all remaining ingredients and mix well.
4. Cook on high 6 to 8 hours.

 

Fruit Pizza

This is a great snack idea from two of our DSP members!

Ingredients

Crust
* 1 3/4 cups raw almonds (or 1 1/4 cups almond meal)
* 1 TBSP Coconut Oil
* 5 fresh dates pitted
* pinch of nutmeg
* 2 tsp of cinnamon
* pinch of sea salt
* 1 TBSP raw honey (you might need a little more to form dough)

Filling
* 16 oz of Greek Yogurt
* 1/4 cup Steviva Blend or Steviva to taste
* Strawberries
* Blueberries
* Raspberries

Directions

1. Finely chop the nuts in a food processor (skip this step if using almond meal).
2. Add the oil, pitted dates, and the spices. Run all this through the food processor with the chopped nuts until it’s crumbs.
3. Transfer mixture to a mixing bowl, add honey, and mix to form a dough ball. Add more honey if needed.
4. Spread the dough into the bottom of a 9-inch pie pan, greased with coconut oil. Bake at 350 degrees for about 10-12 minutes, until the edges are just beginning to brown.
5. For filling, mix Greek yogurt with Steviva blend and spread into a cool shell. Add your fruit in a pattern and place on top of yogurt. Chill and serve.

*Serves 8.

 

Pumpkin Pie Pudding

Courtesy of Healthy Food for Living
www.healthyfoodforliving.com

Ingredients
* 4 large Medjool dates, pitted & roughly chopped, or enough to fill about 1/4 cup
* 1/4 tsp pure vanilla extract
* 1/4 tsp pure maple extract
* 1/2 cup mashed overripe banana, about 1 medium (for the sweetest pudding, wait until your banana has a completely brown – but not black – peel)
* 1/2 cup pumpkin puree (homemade is especially good in this recipe because you are not cooking it) See recipe below!
* 1/2 tsp ground cinnamon
* 1/4 tsp pumpkin pie spice See recipe below!

Directions
1. Cover dates with boiling water in a small bowl and let soak for 10 minutes, or until very soft. Drain.
2. In a food processor, combine all ingredients and blend until very smooth.
3. Best if eaten immediately. (I put half of the pudding in the fridge overnight, and although still tasty, it tasted more banana-y than pumpkin-y and turned a dark, almost brownish color from the dates, spices, and oxidized bananas).

Pumpkin Puree
1. Start with “sugar” or “pie” pumpkins – they are smaller and sweeter than the big pumpkins used for carving into jack-o-lanterns.
2. Preheat oven to 350 degress F.
3. Coat a roasting pan or jelly roll sheet with parchment paper or aluminum foil.
4. Cut pumpkin in half. Scoop out and discard seeds and pulp.
5. Place pumpkin halves – cut sides down – into the pan or onto the sheet.
6. Bake for about 60-90 minutes, or until pumpkin is tender and easily pierced with a fork.
7. Let roasted pumpkin rest at room temperature until cool enough to handle.
8. Flip pumpkin halves over and scoop flesh out of the skin and into the bowl of a food processor. Puree until smooth.
9. Line a sieve or colander with two layers of heavy-duty paper towel or cheesecloth and place over a bowl. Spoon puree into lined sieve and let drain for about 30 minutes.
10. Store in an air-tight container in the fridge.

Pumpkin Pie Spice
Combine the following:
* 1/4 cup ground cinnamon
* 1 Tbsp ground ginger
* 1 Tbsp ground nutmeg
* 1 tsp ground allspice
* 1 tsp ground cloves

 

Homemade Dark Chocolate

Courtesy of Val, a DSP member.

Ingredients
1/2 cup coconut oil
1/4 – 1/2 cup organic cocoa powder
1/4 cup coconut milk
dash of Celtic Sea Salt
1 teaspoon organic vanilla
Stevia to taste

Directions
1. Heat the oil on med/high to thin it out; then add cocoa, coconut milk, vanilla, salt. It will thicken when you add the coconut milk so keep it warm while you add stevia a little bit at a time. (If you are using the steviva concentrated powder, just use a little dusting at a time and keep tasting it. If you add too much it will be more bitter. You can always add a little more coconut milk if it gets too sweet.)
2. Once you are satisfied with the taste, take it off the heat and pour it into molds or spread on a small plate and freeze. Even if left at room temp if will harden because of the coconut oil.
3. You can add other ingredients to the chocolate before letting it set – coconut, almonds, walnuts, etc.

Enjoy!

*Val made peanut butter cups by coating tiny muffin tins along the bottom and sides and then putting a small amount of peanut butter in the center and covering the top with more chocolate.

Why use stevia? http://www.thedietsolutionprogram.com/content/2010/04/pure-stevia-powder/