Healthy Recipes

The below recipes are from members of Meridian Adventure Bootcamp.  If you have a healthy recipe, please send it to Heath@MeridianBootcamp.com to have it added to this page.

Eat Healthy, Live Healthy!!!

VP Quinoa Salad

Details:
prep time 20 minutes
Cook time 10 minutes
ready in 30 minutes
serving six
 
Summary:

Quinoa and black beans are tossed in a refreshing lime cilantro vinaigrette for a quick protein packed lunch or side dish. Optional: add ground turkey to add more protein.

Ingredients:
  • 1 cup quinoa
  • 2 cups water
  • quarter cup extra virgin olive oil
  • two limes juiced
  • 2 teaspoons ground cumin
  • 1 teaspoon sea salt (optional)
  • half teaspoon red pepper flakes
  • 1 & half cups halved cherry tomatoes
  • 1 (15 ounces) canned black beans (rinsed)
  • Five green onions finely chopped
  • quarter cup chopped fresh cilantro
  • Sea salt and ground pepper to taste
Directions:
1. Bring quinoa and water to a boil in a saucepan, reduce heat to medium low cover and simmer until quinoa is tender and water has been absorbed 10 to 15 minutes. Set aside to cool.
2. While quinoa is cooking, wisk olive oil, lime juice, cumin, sea salt (optional), and pepper flakes together in a bowl.
3.  Combine quinoa, tomatoes, black beans and green onions together in a bowl. Pour dressing of quinoa mixture and toss to coat. Stir in cilantro; season with black pepper.

Serve immediately or chill in refrigerator.

Healthy snack or meal
Healthy snack or meal
*Recipe was given to me and not my original.

 

Smoky Beef Jerky

AUTHOR: Danielle Walker – AgainstAllGrain.com

INGREDIENTS:

  • 1 pound london broil steak or flank steak (ask the butcher for a very lean piece)
  • ¼ cup coconut aminos*
  • ¾ teaspoon all natural liquid smoke**
  • ¾ teaspoon chili powder
  • ½ teaspoon sea salt
  • ¼ teaspoon fresh cracked pepper
  • ¼ teaspoon garlic salt
  • ¼ teaspoon onion powder
  • ¼ teaspoon smoked paprika
  • dash of cayenne pepper
    *You can substitute Tamari for the coconut aminos but omit the sea salt.
    ** I buy this brand of liquid smoke. Wright’s makes one as well. Ingredients should just be Natural Hickory Smoke Concentrate and Water)

INSTRUCTIONS:

  1. Place the steak in the freezer for 2 hours to firm it up and make it easier to slice thinly.
  2. Remove it from the freezer and trim any visible white fat. Any fat left on the meat will spoil after drying.
  3. Slice the steak into ⅛ inch pieces. For London broil slice it with the grain, for flank steak slice it against the grain.
  4. Whisk together the ingredients for the marinade and combine the marinade with the beef slices in a shallow dish or a ziploc bag. Cover and marinate in the refrigerator overnight or up to 24 hours turning occasionally to evenly coat.
  5. Remove the meat from the marinade and pat it dry with paper towels.

Dehydrator Method

  1. Evenly place the strips on dehydrator sheets lined with parchment paper, careful not to let them overlap.
  2. Dehydrate the beef for 3-4 hours at 145 degrees F, flipping once half way through.

Oven Method

  1. Preheat oven to the lowest setting, usually 150-170 degrees F.
  2. Line 2 baking sheets with parchment paper or foil and place a heavy wire rack over both (an oven safe cookie cooling rack will do).
  3. Place the strips of beef on the racks leaving space between each piece so they’re not touching. Place the trays in the oven, leaving it open a crack to allow air to circulate.
  4. Dehydrate for 8-10 hours, depending on the thickness of the meat, turning 1 time half way through.
  5. *If you have a convection setting this process will probably take about half the time. Check for dryness around 5 hours and continue dehydrating if the strips are still moist.

 


 No Bake Energy Bites (from Jenn)
 
These delicious little no bake energy bites are the perfect healthy snack!
Details:
Prep time: 10 minutes
Total time: 10 minutes
Ingredients:
  • 1 cup (dry ) oatmeal (old fashioned oats)
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter
  • 1/2 cup ground flax seed
  • 1/2 cup chocolate chips or cacao nibs (optional)
  • 1/3 cup honey or agave nectar
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

Directions:
1) Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refirgerator for 30 minutes.
2) Once chilled, roll into balls of whatever size you would like. Store in an airtight container and keep refrigerated for up to 1 week.
3) Makes about 20-25 balls.


Lettuce Wraps (from Melissa)

Ingredients:

  • 1 lb ground turkey or ground chicken
  • 1 T. Sesame oil
  • 2 T. Dried minced onion (I rehydrate mine in a little water first)
  • 2 T. Minced garlic
  • 1T. Liquid aminos or soy sauce
  • 1/4 cup hoisin sauce
  • 1 T. Rice wine vinegar
  • 1-2 tsp sriracha sauce (depending on how spicy you want it!)
  • 3/4 tsp ginger
  • 1 cup raw cashews or peanuts
  • Water chestnuts (opt)
  • Green onions (opt)
  • Mung bean sprouts (opt)

Directions:
Heat sesame oil in pan and cook ground turkey, garlic, and minced onion together on medium-high heat until turkey is browned. Turn heat to low and add liquid aminos, hoisin sauce, rice wine vinegar, sriracha, ginger, cashews and/or water chestnuts. Mix together and cook until heated through, and 3-4 minutes. Keep warm until ready to serve. Place mixture onto romaine or butter lettuce leaves and top with green onions, bean sprouts, and additional hoisin sauce, if desired.


 

Flo Conklin’s Salmon with Heavenly Topping (from Myrna)

Ingredients:

  •  2 pounds boneless, skinless salmon filet
  • 4 tablespoons lemon juice, divided
  • ½ cup grated parmesan cheese
  • 4 tablespoons butter, melted       (I think 4 tablespoons of butter is too much.  I cut this down to 2 tablespoons)
  • 3 tablespoons mayonnaise
  • 3 tablespoons green onions, chopped
  • 1 teaspoon prepared mustard
  • ¼ teaspoon salt
  • Dash of Tabasco sauce

Rinse and pat fish dry.  Place in a shallow baking pan greased well or sprayed with nonstick cooking spray.  Brush the fish with 2 tablespoons of the lemon juice.  Bake for 30 to 40 minutes at 350 degrees F.

While the fish is baking, combine your remaining ingredients, including the final 2 tablespoons of lemon juice.  Remove the fish from the oven when the time is up.  Spread salmon with cheese mixture and put under the broiler for 2 to 3 minutes or until cheese mixture is golden brown and fish flakes easily.

Yield:  6 servings

Each with:  327 calories, 21 g fat, 33 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carb.

This recipe is taken from 500 More! Low-Carb Recipes by Dana Carpender.


Chicken Veggie Lo Mein (from Sandra)

Ingredients:

  • * ½ lb lo mein noodles
  • * ¼ cup peanut butter
  • * ¼ low sodium soy sauce
  • * 1 ½ Tbsp brown sugar
  • * 1 Tbsp lemon juice
  • * 1/3 Cup water
  • * 2 cloves of minced garlic
  • * 2 Tbsp olive oil (you can reduce this to 1 or 1 ½ if you want)
  • * 1 lb boneless, skinless chicken breasts diced
  • * 1 medium sized bunch broccoli cut into bite sized stems and pieces

1. In a large saucepan bring water to a boil, then cook noodles until soft.
2. In a pint jar with a tight lid, mix peanut butter, soy sauce, brown sugar, lemon juice, water, & garlic. Shake well.
3. Heat olive oil in large skillet or wok. Add chicken & stir-fry for 3 to 4 minutes. Add broccoli & stir-fry an additional 3 to 4 minutes.
4. Add sauce, then mix in drained noodles. Cook 2 more minutes & serve.

** You can add a number of different vegetable to the recipe; julienned carrots, shredded cabbage, pea pods, red pepper. You can also add a teaspoon or so of fresh minced ginger to the sauce.

Serves 4-6          Nutrition: Total carbs – 32g   Protein – 33g    Total fat – 5g

 


Kale Salad (from Deena)

Ingredients:

  • 10 cups sliced kale (about 1 bunch) – (I like to use baby kale)
  • 1 medium apple, thinly sliced (I like to use honeycrisp apples)
  • 3 Tbsp. Olive oil
  • 2 Tbsp. Lemon juice
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 1/4 cup crumbled feta cheese
  • 1/4 cup salted pumpkin seeds or pepitas

1. Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, about 2-3 minutes (I don’t do this with baby kale); stir in apple.
2. In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with feta cheese and pumpkin seeds.

Per serving: 113 calories, 9 grams fat (2 g. saturated fat), 2 mg cholesterol, 381 mg sodium, 6 grams carbs, 1 gram fiber, 4 grams protein.  (8 servings)

 


 

Pesto Veggie Lasagna (from Sherida)

  • 1 lb Italian sausage or ground turkey
  • 3 medium zucchini
  • 1 onion
  • 1 1/2 cups cheese
  • Homemade pesto

    Fry sausage up and drain. Peel and cut zucchini lengthwise. Carmelize onion (I used Agave instead of sugar)
  • Pesto sauce: 1 bag spinich 3 cloves garlic 1 lg avocado 1 tbsp olive oil 1/3 cup grated parmesan cheese. Layer meat and onions, cheese, zucchini, then pesto. Putting pesto on zucchini makes it easier to spread. Trust me…I learned the hard way. Bake in oven on 350° for about 30 mins.

 


Carrot Cake Oatmeal Bake
 
  • 2 cups rolled oats
  • 1 tsp baking powder
  • ¼ tsp ground ginger
  • ¼ tsp ground nutmeg
  • ½ tsp ground cinnamon
  • ¼ tsp ground cardamom
  • 1 tsp vanilla extract
  • 1 tsp sea salt
  • 1-1/3 cups grated carrots
  • 1 apple, peeled and grated
  • Scant ½ cup mixed raisins and/or currants
  • 2 eggs
  • 2-1/4 cups almond milk
  • 6 tblsp maple syrup
  • 2 tblsp coconut oil
  • 1 cup pecans
  • ¾ cup mixed pumpkin, sunflower and/or sesame seeds
 
Use 8 x 10 inch dish. Preheat oven to 375 degrees and great 8×10-inch baking dish with coconut oil.
 
Combine rolled oats, baking powder, ginger, nutmeg, cinnamon, cardamom, vanilla and salt together in large bowl.  Stir in grated carrots, apples, raisin and/or currants.
 
In small bowl beat eggs, add in almond milk and 1 tablespoon maple syrup.  Whisk to combine.
 
Spoon oat mixture into pre-greased baking dish.  Pour egg mixture over to evenly coat.
 
In separate bowl combine pecans, sunflower seeds and sesame seeds with 5 tablespoons maple syrup and coconut oil. Sprinkle mixture on top of oats and bake for 25 to 30 minutes or until oatmeal is set and nuts are golden.  Let cool slightly before serving.

Others I have received online:

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