6
STRAWBERRY GREEK YOGURT PANCAKES One 5.3-ounce container nonfat greek yogurt 1 large egg 1/2 cup flour 1 teaspoon baking soda 1/2 cup fresh strawberries
Mix yogurt and egg in a medium bowl until blended and smooth. Add flour and baking soda and stir until the dry ingredients are mixed in. The batter will be thick. Preheat a griddle or large pan to medium heat. Spray with nonstick spray. Use an ice cream scoop or 1/4 to 1/3 cup measuring cup to scoop the batter into the pan. Spread each of the batter scoops into an even circle. Dot strawberries, blueberries, bananas or chocolate chips on top of each pancake. Cook for about 3 minutes or until golden brown, then flip and cook the other side for about 2 minutes, until it is golden brown too. Repeat with the remaining batter. Serve with additional fruit and/ or syrup.
TIP You can use strawberry, blueberry or vanilla Greek yogurt and top with other types of fruit. You can also use whole wheat flour to make these just a little bit healthier. 7
PEANUT BUTTER BANANA SANDWICH FRENCH TOAS TOAST 2 slices of day-old bread 1 banana Peanut butter to taste EGG MIXTURE 1 whole egg ,whisked together 2 tbsp orange juice Pinch of cinnamon
8
Make a sandwich of peanut butter and banana. Whisk egg mixture together. Dip both sides of sandwich in egg mixture. Place sandwich in a heated iron skillet or nonstick that has had a small pat of butter melted. Allow to brown for 60 seconds or slightly longer on each side.
ST
9
TWO-MINUTE
OMELETTE IN A MUG
2 to 3 eggs 1 Tbsp of ham or turkey, diced 1 Tbsp of salsa 1 Tbsp shredded cheese olive oil or cooking spray salt and pepper
Coat your mug with olive oil or cooking spray. Add eggs to mug and whisk together with a fork Add diced meat, salsa, cheese, salt and pepper. Whisk till all ingredients are completely mixed together. Microwave on high for one minute. Stir and break up any large chunks of egg. Cook for another 45 to 60 seconds or until eggs are set. Top with a bit more cheese, salt and pepper.
10
BLUEBERRY BANANA BAKED OATMEAL 1½ cups (3 med) mashed bananas 2 large eggs ¼ cup white sugar ¾ tsp vanilla extract ½ tsp salt ¾ tsp baking powder 2 cups milk 2½ cups old fashioned oats 8 ounces frozen blueberries
Preheat your oven to 375 degrees. Mash the bananas in a measuring cup, starting with two or three and adding more until you have 1½ cups of banana mash. Combine the banana mash in the large bowl with the eggs, sugar, vanilla, salt, and baking powder. Whisk to combine. Add the milk and whisk again until smooth. Stir in the dry old-fashioned oats. Lastly, stir in the frozen blueberries (keeping them frozen and stirring them in last helps prevent the entire mix from turning purple). Spray an 8×8 inch baking dish with non-stick spray and then pour in the oat mixture. Bake in the preheated 375 degree oven and bake for about 45 minutes or until the top is golden brown and the center is no longer wet to the touch.
TIP You can make a batch on Sunday and have breakfast for the whole week. Score.
Serve warm or refrigerate until ready to eat. These oats can be quickly reheated in the microwave each morning for a quick, filling breakfast. 11
CHOCOLATE CHIP BANANA BREAD 1/2 cup butter 2 eggs 1 cup sugar 2 cups flour 1 tsp baking soda 1/4 tsp salt 1 1/2 cups chocolate chips
12
Mix dry ingredients and set aside. Blend butter, eggs and sugar. Add flour and mashed bananas, alternating to butter mixture. Mix in chocolate chips. Pour into greased and floured bread pan. Let stand for 20 minutes. Bake in over at 350 degrees for 1 hour.
13
14
TIP Add a big handful of chocolate chips because chocolate makes everything better.
PUMPKIN MUFFINS 1 box, yellow cake mix 1 15 oz. can of pumpkin puree
Preheat oven to 350째. In a large bowl mix cake mix with pumpkin filling using a hand mixer or a stand mixer. Beat on medium for 2 minutes. Pour batter into muffin tin. Bake for 20-25 minutes or until tooth pick comes out clean.
15
TIP You can eat these how they are or cook the yolk totally through and put them on a sandwich and make a breakfast sandwich fo yo self.
BAKED MUFFIN TIN EGGS Eggs Salt and pepper to taste OPTIONAL Spinach
16
Spray your muffin pan with some non-stick cooking spray. Crack one egg into each well. Add spinach (optional) and sprinkle the eggs with a little salt & pepper. Bake in the oven at 350 for about 15 minutes. Store your cooked eggs in a tupperware container in the refrigerator for about a week.
STRAWBERRY BANANA SMOOTHIE 1 container yogurt 1/2 banana 3/4 cup strawberries 3/4 cup apple juice Ice
Combine all ingredients in blender. Blend until creamy. Add more ice as needed. Substitute blueberries, raspberries or other fruits for different variations.
TIP You can freeze your bananas and strawberries if you want it to be a little bit creamier.
17
18
TIP You can use any kind of bread and they’ll turn out better if it’s a little stale.
BAKED FRENCH TOAST STICKS 4-5 slices of bread 4 eggs 2 tablespoons milk 1/2 teaspoon vanilla extract Generous sprinkle of cinnamon
Mix together the eggs, cream, vanilla and cinnamon in a shallow dish. Slice the bread into sticks. Coat each pieces in the egg mixture and place on a prepared baking sheet greased with oil or butter. Sprinkle a little cinnamon sugar over each stick. Bake under the broiler for 2-3 minutes. Watch closely and take out when eggs are cooking and sugar on top is caramelized. Serve with powdered sugar (optional) and syrup. 19
22
TIP If you don’t have turkey, leftover grilled chicken would work well, too.
TURKEY, PESTO AND AVOCADO PANINI 1 tablespoon olive oil 1 loaf of French bread, cut into 3-4 equal pieces 1/2 cup pesto, homemade or store-bought 4-8 ounces mozzarella, sliced 2 cups chopped turkey 2 Roma tomatoes, sliced 1 avocado, sliced
Heat olive oil in a grill pan over mediumhigh heat. Spread 2 tablespoons pesto over 1 side of French bread and top with mozzarella, turkey, tomatoes, avocado and top half of bread. Repeat with remaining slices of bread. Add sandwich to pan and grill until the bread is golden and the cheese is melted, about 2-3 minutes per side.
23
BRIE, STRAWBERRY AND DARK CHOCOLATE GRILLED CHEESE 6 strawberries, quartered 1/2 teaspoon canola oil pinch of salt 2 tablespoons butter 4 thick-cut slices of multigrain or Italian bread 2-3 ounces of brie cheese, sliced 1-2 ounces high-quality chocolate
24
Preheat oven to 375 degrees. Toss strawberries with oil and salt, then spread on a baking sheet and roast for 20 minutes. Heat a large skillet or grilled over mediumlow heat. Butter the sides of two slices of bread, place them on the skillet butteredside down, then layer on a few slices of cheese, chocolate and strawberries. Top with a few more slices of cheese, then butter one side of the other bread slices, and place on top of the cheese. Cook for 2-3 minutes or until the cheese has started to melt, then gently flip the sandwich and cook until golden. Serve immediately! Makes two sandwiches.
25
HAM AND APPLE GRILLED CHEESE
2 slices whole wheat bread 1 teaspoon deli mustard 3 slices fresh apple 1 (1-ounce) slice reduced-fat Monterey Jack or Cheddar cheese OPTIONAL 2 teaspoons apple butter
BRUSCHETTA
6 or 7 ripe tomatoes, roughly chopped 2 cloves garlic, finely chopped 1 Tbsp extra virgin olive oil
TIP Using your hands to rub the olive oil onto the bread olives is perfectly fine. Our hands are our best tools (: The tomato mixture would also be great mixed into pasta or on top of a sandwich or burger.
1 teaspoon balsamic vinegar 6-8 fresh basil leaves, chopped. Salt and freshly ground black pepper to taste 1 baguette French bread or similar Italian bread 1/4 cup olive oil
26
Coat one side of each bread slice with cooking spray; toast in toaster oven. Remove from oven and coat opposite sides of bread with apple butter and mustard. Layer pear or apple slices and cheese between bread. Microwave on high 15 seconds or until cheese melts. Serve immediately.
Preheat oven to 400 degrees. Half bread, drizzle or rub with 1/4 cup olive oil, and toast in the oven for about 10 minutes, or until golden brown. While bread is toasting, combine remaining ingredients and toss to combine. To serve, top toasted bread with tomato mixture and cut into desired size.
TOMATO AND PESTO GRILLED CHEESE SANDWICH 8 slices rye bread Mook’s Pesto (recipe on pg. 39) 4 quarter-inch slices of fresh mozzarella 3 plum tomatoes, cut into thick slices 1 cup fresh basil pesto, Freshly ground black pepper Extra-virgin olive oil
If you have a panini press, turn it on to warm up; otherwise, set a skillet over medium heat. Assemble sandwich by smearing insides of bread slices with pesto. Arrange a layer of sliced tomato and season with a few turns of fresh pepper. Layer the mozzarella slices over the top and then place another piece of bread on top to make the sandwich. Drizzle olive oil over skillet’s surface and place sandwiches on the hot skillet or panini press. If using a skillet, place another heavy skillet over the top to form a “press”. Turn after 2 to 3 minutes and replace weight. The sandwich is ready when golden brown and mozzarella has melted around the edges.
TIP Add a scrambled egg and put it on a bagel for a breakfast sandwich. 27
28
OPEN-FACED CAPRESE SANDWICHES 1 cup coarsely chopped fresh basil 1 garlic clove, minced 1/4 cup olive oil Pinches of salt and pepper 1 thick French loaf 1 1/2 cups grated mozzarella 5 tomatoes
Preheat oven to 400F (200C). Place basil, garlic, oil, salt and pepper in a blender. Whirl to a saucy consistency. Add more oil to make it more saucy, if needed. If making ahead, cover and refrigerate up to 2 days. Cut bread in half horizontally, then cut each half into quarters. Place cut side up on a rimmed baking sheet. Spread half of basil mixture over bread, then evenly sprinkle with mozzarella. Thickly slice bocconcini and tomatoes into rounds, then arrange in overlapping slices on top of bread. Sprinkle with more salt and pepper. Bake in centre of preheated oven until cheese starts to melt, 7 to 10 minutes, then turn broiler to high. Broil until cheese begins to turn golden, 5 to 10 minutes. Remove from oven and drizzle with remaining basil mixture. Cut each piece in half diagonally. Best served warm. 29
FRENCH BREAD PIZZA 2 loaves of French bread 1 jar of pizza sauce or Quick Tomato Sauce (recipe on pg. 62) Toppings of choice (shredded cheese, pepperoni, onions, green peppers, etc.)
Preheat oven to 350 degrees. Cut bread in half lengthwise and lay face side up. Spread bread with pizza sauce and top with toppings of choice. Bake for 10 minutes or until bread is golden brown.
30
31
32
chicken cordon bleu sandwich 2 slices italian or similar style bread 3-4 slices deli ham 1/2 cup leftover chicken, shredded 1-2 slices gruyere or other Swiss cheese
Assemble sandwich. Heat butter or oil in skillet over medium heat and grill sandwich (like a grilled cheese) until golden on both sides and cheese is melted. All the same flavors of Chicken Cordon Bleu!
Mustard Butter or Olive oil
33
1 pound pasta 3 roasted red bell peppers, cut into strips (instructions follow) 1 pound cooked chicken, cubed or shredded (leftovers are fine; instructions for fresh follow) 1 batch basil pesto (instructions follow) Olive oil A handful of Parmesan cheese Salt and pepper
36
’
MARK'S PASTA Cook pasta according to instructions on box. Drain and return to pot. Add peppers, chicken, pesto, and cheese. Stir to combine. Drizzle with olive oil and season with salt and pepper to taste.
ROASTED RED BELL PEPPERS 3 red bell peppers (four lobes on the bottom, remember?) olive oil Salt and Pepper
Preheat oven to 400 degrees. Spray cookie sheet with cooking spry or drizzle with olive oil. Place peppers on tray, rub with olive oil, and sprinkle with salt and pepper. Cook for 20-30 minutes or until slightly blackened and wrinkled. Remove peppers from the oven and immediately put into a plastic ziploc bag. Seal bag and let sit for around 10 minutes.
Remove peppers from the bag (careful they’ll be super hot), peel away as much skin and seed as possible, and slice into desired size.
37
SIMPLE CHICKEN 1 pound chicken breasts
Heat olive oil in large skillet over medium high heat. Sprinkle chicken with salt and pepper (and seasonings if adding) and add to pan.
Olive oil Salt and pepper OPTIONAL Nearly any other spice or combinations of spices can be used to add flavor to chicken. Use your imagination!
Cook until no longer pink in the middle (if you need to check by cutting open with a knife, don’t hesitate to do so!), or around 7-8 minutes per side.
38
’ BASIL PESTO MOOK'S 2 cups fresh basil 1/2 cup olive oil 2 tablespoons pine nuts (or other nuts if necessary)
Combine all ingredients in a food processor and blend until thoroughly mixed but not liquidy. Small pieces of garlic and basil leaves are what you want! Mook’s tip: When serving with pasta, add two tablespoon butter and 1/3 cup Parmesan cheese.
2 cloves garlic 1 tablespoon salt
TIP When serving with pasta, add two tablespoon butter and 1/3 cup Parmesan cheese.
39
THAI PEANUT SAUCE 1 cup peanut butter 1/4 cup water 1/4 cup soy sauce 2 cloves garlic, finely chopped (or 1/2 tsp garlic powder) 1-2 tsp red pepper flakes
TIP Any veggies will work in this so use whatever you have on hand.
40
OPTIONAL 2 tablespoons chopped ginger (1 tsp dried/powdered) 2 tablespoons rice wine vinegar
Combine all ingredients and heat in a small sauce over medium heat until thoroughly mixed and heated through. Use as a sauce for pasta, meats, or veggies.
CREAMY
GARLIC
PASTA 2 tsp olive oil 4 cloves garlic, minced 2 tbsp butter ¼ tsp salt ½ tsp pepper 3 cups chicken stock ½ lb spaghetti or angel hair pasta 1 cup grated parmesan cheese ¾ cup heavy cream, if available; if not, use milk 2 tbsp chopped fresh parsley
In a pot, bring the olive oil to medium-low heat. Add the garlic and stir, allowing it to cook for 1-2 minutes. Mix in the butter until melted. Add the salt, pepper and chicken stock. Raise the heat to high and let it come to a boil.
TIP Don’t make if you have a hot date later :3
Once it is at a rolling boil, add the pasta and cook for as long as the box’s directions indicate. Reduce the stove to medium heat and mix in the parmesan until completely melted. Turn off the heat and stir in the cream and parsley. Serve immediately. 41
PASTA WITH BACON AND CORN PESTO' 4 slices thick bacon, cut into small pieces 4 cups corn 1 large clove garlic, minced Salt and pepper to taste 1/2 cup grated Parmesan 1/3 cup pine nuts, toasted 1/3 cup extra-virgin olive oil 3/4 pound taglietelle, fettucini, or other pasta
TIP If you REALLY don’t want to add bacon, diced chicken or ham would work really well also. 42
3/4 cup slivered basil leaves
In a large skillet, cook the bacon pieces over medium-low heat until chewy and beginning to crisp and the fat has rendered into the pan, about 10 minutes. Remove the bacon with a slotted spoon and drain on paper towels. Add the corn and garlic to the skillet and toss to coat in the fat. Add a couple pinches of salt and pepper and cook until the corn is just tender, about 5 minutes. Reserve 3/4 cup of corn, then scrape the rest into a food processor. Add the pine nuts and Parmesan and pulse to combine. Add the olive oil with the machine running and blend until almost smooth. Add some water if necessary to smooth it. In the meantime, bring a pot of salty water to boil and cook the pasta until al dente. Reserve 1 1/2 cups of the pasta cooking water before draining. In the pasta cooking pot, combine the cooked pasta, corn pesto, reserved corn, most of the basil, and 3/4 of the bacon. Over low heat, toss to combine, adding some of the reserved pasta cooking water until the sauce comes together and coats all the noodles. Season to taste with salt and pepper. Divide the pasta among bowls and top with remaining basil, bacon, and freshly grated Parmesan cheese, if desired. Serve immediately.
43
TOMATO BASIL CHICKEN PASTA 4 servings of pasta 2 chicken breasts Kosher salt and black pepper 2 Tbsp extra virgin olive oil 2 cups chopped fresh tomatoes 2 tsp minced fresh garlic 4 Tbsp cold butter 1/2 cup fresh basil, chopped Freshly grated Parmigiano reggiano cheese, for garnish
Start to boil water for the pasta and cook the pasta while preparing the chicken and sauce. Season chicken breasts with kosher salt and fresh cracked black pepper. Add a couple of tablespoons of extra virgin olive oil to your skillet. This may seem like quite a bit, but it will form the base for the sauce. When the oil is hot, add the chicken breasts. If the oil does not start sizzling immediately, then it’s not hot enough. After about 4-5 minutes, the chicken breasts should be ready to turn. Cook them on the second side another 4-5 minutes, or until the juices run clear when you pierce them with a small sharp knife. After the second side has been cooking for about 4 minutes, add in the fresh tomatoes that you have chopped up. Next, add the fresh basil that you have chopped into ribbons. Next, add in the cold butter and minced garlic, season with salt and pepper, and stir.
PASTA SALAD 1 pound pasta 1 cup bell pepper, chopped 1/2 cup onion, chopped
Cook pasta according to package directions. Add remaining ingredients and toss to combine. Serve warm or cold.
1/2 cup celery, chopped 1 cup cherry tomatoes, halved (optional) 1 cup mozzarella or cheddar cheese, shredded or cubed 3/4-1 cup Italian dressing Salt and pepper OPTIONAL 1/2 pound bacon, diced and cooked 2-3 chicken breasts, chopped 4 hard-boiled eggs, chopped 1/2 cup mayonnaise (adds creaminess)
46
TIP This is super versatile. As long as you have cooked pasta, Italian dressing, and some veggies, this recipe will be great. Let your imagination go wild, dude.
MACARONI AND CHEESE WITH BROCCOLI 1 lb. pasta
TIP You can add spinach in addition to or instead of broccoli if you wanna look like Popeye.
1 large head broccoli (florets only, about 4-5 cups) 1/2 onion, diced 1-2 cloves garlic, minced 2 1/2 cups milk 2 cups shredded sharp cheddar 2-3 Tbsp. butter 3 Tbsp. flour 1/2 tsp. salt
Cook pasta according to package directions, leaving it al dente. Drain. Steam broccoli florets for 4-5 minutes. In a large pot over medium heat, melt butter. Add onion and garlic. Saute about 5 minutes. Reduce heat to med-low, add in flour. Whisk continuously for a couple minutes. Add soymilk and dry mustard. Increase heat to medium and heat for 5 minutes or until it thickens. Add cheese and salt, whisk to melt and turn off heat. Stir in cooked pasta and broccoli. Salt/pepper to taste and serve immediately.
47
CHICKEN TAMALE CASSEROLE 1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided 1/3 cup milk 1 egg 1 teaspoon ground cumin 1/8 teaspoon ground red pepper 1 (14 3/4-ounce) can cream-style corn 1 (8.5-ounce) box corn muffin mix (such as Martha White) 1 (4-ounce) can chopped green chiles, drained Cooking spray 1 (10-ounce) can red enchilada sauce (such as Old El Paso) 2 cups shredded cooked chicken breast 1/2 cup fat-free sour cream 50
Preheat oven to 400°. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes.
GREEK YOGURT CHICKEN 1/2 cup plain Greek yogurt 1/4 cup Parmesan cheese 2 chicken breats
Mix Greek yogurt and Parmesan cheese. Spread over chicken breasts in baking dish, sprinkle bread crumbs on top, and bake for 20 - 30 minutes.
1/2 cup Italian bread crumbs
51
AVOCADO CHICKEN SALAD
2 or 3 boneless, skinless chicken breasts 1 avocado
1/4 chopped onion Juice of 1/2 a lime 2 Tbsp cilantro Salt and pepper
Cook chicken breast until done, let cool, and then shred. Cut the avocado in half and remove the pit. Gently cut the avocado flesh in a cross-hatch pattern, being careful not to break through the peel. Scoop avocado flesh out with a spoon into a small bowl and mash with the back of a fork. Mix with avocado, onion, lime juice, and cilantro. Season with salt and pepper to taste. 53
TIP
CHICKEN AND POTATO BAKE 4-6 raw chicken breasts 1/2 lb. red potatoes Green beans, fresh or canned 1 packet Italian dressing mix 1 stick butter or 1/2 cup olive oil 54
Add different seasonings to the chicken before putting in the oven for a different flavor each time. Canned veggies are super cheap and taste really yummy when baked, so don’t worry about getting fresh.
Arrange chicken, potatoes and green beans together in 9x13 dish. Sprinkle with a packet of Italian dressing mix and then top with a melted stick of butter or olive oil. Cover with foil and bake at 350 degrees for 1 hour.
BBQ
PULLED CHICKEN 4 chicken breasts 1 tbsp vegetable oil 1 cup barbecue sauce 1/2 can of Coke or beer 1/2 cup brown sugar 1/2 tsp salt
Heat the oil in a large skillet over high heat. When hot, add the chicken breasts and brown quickly on both sides. Place the browned chicken breasts in your slow cooker. Top with barbecue sauce, Coke or beer, and brown sugar. Turn heat to low and cook for 5 hours.
TIP This would also taste great on top of tortilla chips, in a wrap with peppers and onions, or mixed into scrambled eggs.
1 hour before serving, remove chicken from slow cooker. Place in a bowl and pull chicken apart with two forks. It should be incredibly tender at this point! Once shredded, place chicken back in slow cooker and mix well with sauce. Leave in crockpot until ready to serve.
55
garlic bread 1 loaf french or Italian bread Two Tbsps olive oil or melted butter 4 cloves garlic, finely chopped (or 1 Tbsp of dried garlic/ garlic powder)
Preheat oven to 400 degrees. Slice bread loaf in half lengthwise. Drizzle olive oil or butter evenly over both halves. Top with garlic and bake for 10-15 minutes, or until golden brown.
quick tomato sauce 1 Tbsp olive oil 2 cloves garlic, finely chopped 1 14.5 oz can tomato sauce 1 14.5 oz can crushed tomatoes 2 tablespoons tomato paste 1 tablespoon dried basil 58
Heat olive oil in small saucepan over medium heat. Add garlic and cook, stirring, for 2-3 minutes. Add remainder of ingredients and cook for 10-15 minutes on low heat. Serve over pasta, with garlic bread, or whenever a recipe calls for tomato sauce!
TIP If you’re short on time, dried garlic can be used to replace fresh.
SLICED BAKED POTATOES 2 small baking potatoes
TIP Be very careful not to slice all the way through the potato. Any seasoning, not just salt, pepper, and parsley, would be tasty.
2 teaspoons olive oil Salt and pepper Dash of paprika Other spices
Preheat oven to 425ยบF. Line cookie sheet with foil and prep with nonstick spray. Wash potatoes and slice almost all the way through. You want to make sure that the slices are all still attached at the bottom of the potato. Drizzle with olive oil and your favorite potato seasonings. Place on prepped cookie sheets and bake for approximately 40 minutes.
61
avocado hummus 1 can of white beans, drained and rinsed 1 avocado, cubed Juice from 1/2 of a lime 1 Tbsp and 1 tsp of olive oil 1/2 teaspoon salt 1/4 teaspoon cayenne pepper
62
Add all ingredients to food processor. Blend until smooth. Serve with pita slices, crackers or pretzels.
hummus 4 garlic cloves 2 cups canned chickpeas, drained, liquid reserved 1 1/2 teaspoons kosher salt 1/3 cup tahini (sesame paste) 6 tablespoons freshly squeezed lemon juice (2 lemons)
Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it’s minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature.
2 tablespoons water or liquid from the chickpeas 8 dashes hot sauce
63
TIP Scoop out of its shell and spread on a piece of toast for a super filling breakfast or snack.
eggvocado 1/2 avocado, ripe 1 egg Salt and pepper to taste Optional seasonings: Paprika, chili powder, oregano, chilli flakes, etc.
Pre-heat oven to 375 degrees farenheit. Cut avocado in half and remove pit. Enlarge the pit by scooping some avocado from the edges. Use a baking dish and place the avocado in it. Crack the egg into the pit of the avocado. It’s okay if the egg over-flows onto the top of the avocado or into the baking dish Sprinkle salt, pepper and optional seasonings. Bake for ABOUT 15 minutes — you want the whites of the egg to be cooked thoroughly). *Note - if you leave it in the oven too long the avocado’s texture becomes too mushy.
64
GUACAMOLE 3 ripe avocados, peeled, pitted and diced ½ small onion, finely diced
Combine ingredients in a medium bowl and season with salt and pepper to taste.
1 serrano or jalapeno chile, finely diced (you can use more chiles if you want it spicier) Juice of 2 limes 2 tablespoons canola oil 2 teaspoons honey (optional) Salt and freshly ground black pepper
TIP Ripe avocados are black, not green! Serve with chips, grilled chicken, eggs, or basically anything for some extra protein and healthy fats.
Âź cup finely chopped fresh cilantro 67
BROCCOLI SALAD 1 head broccoli 6 to 8 slices cooked bacon, crumbled 1/2 cup chopped red onion 1/2 cup raisins (optional) 1 cup sharp Cheddar, cut into very small chunks 1 cup mayonnaise or PLAIN greek yogurt 2 tablespoons white vinegar (or other vinegar, if white unavailable) 1/4 cup sugar 1/2 cup halved cherry tomatoes, or diced large tomatoes Salt and freshly ground black pepper
68
Trim off the large leaves from the broccoli stem. Remove the tough stalk at the end and wash broccoli head thoroughly. Cut the head into flowerets and the stem into bite-size pieces. Place in a large bowl. Add the crumbled bacon, onion, raisins if using, and cheese. In a small bowl, combine the remaining ingredients, stirring well. Add to broccoli mixture and toss gently.
BAKED
BROCCOLI RICE CUPS 1 head broccoli 1 cup chicken stock 1 cup white rice 1/4 cup Ranch dressing 2 eggs, lightly beaten 3/4 cup grated cheese (any of your favorite kind) 1/2 tsp salt and pepper
Boil rice. Move cooked rice to a bowl to cool for a minute. Throw in all the ingredients, but only use 1/2 of the cheese. Grease a 8 cup muffin tray and make balls accordingly, thereafter sprinkling the rest of cheese on top. Put in the oven for 25 minutes and bake at 350 degrees – until golden and crisp.
69
FRESH SALSA & BAKED TORTILLA CHIPS 5-6 Roma tomatoes, chopped 1 small onion, chopped 1/2 cup fresh cilantro, chopped 2 Serrano or Jalapeño chiles, seeded and minced 1 clove garlic, minced 2 Tbsp. freshly squeezed lime juice Salt and pepper to taste 1 package small tortillas Oil
Combine tomatoes, onion, cilantro, chiles, garlic, and lime juice in bowl. Season with salt and pepper. Let sit for a minimum of 1 hour but preferably overnight - longer is better. Cut tortillas into quarters and arrange on baking sheet. Spray with oil and sprinkle with salt . Bake at 350 degrees for 10 minutes or until golden brown.
TIP If you can’t get fresh tomatoes, or if they are really expensive, canned diced tomatoes work SO well in this recipe. I promise you won’t be able to tell a difference. 71
OREO TRUFFLES 1 pack of Oreos 8 oz. container of cream cheese 2 cups semisweet chocolate chips
Crush Oreos into small pieces. Mix with cream cheese and form into 1-inch balls. Melt chocolate chips on high for 2 1/2 minutes or until completely melted. Dip balls in melted chocolate and place on wax paper-covered baking sheet. Refridgerate for 1 hour or until firm.
TIP For a Christmasy treat, smash some peppermints and add to the oreo mixture before dipping in chocolate. For a little added protein, add about 1/3 cup of peanut butter to the mixture. 75
two minute chocolate cake 3 tablespoons all-purpose flour 2 ½ tablespoons white sugar 2 tablespoons unsweetened cocoa powder ¼ teaspoon baking soda ¼ teaspoon table salt 3 tablespoons vegetable or Canola oil (substitutes: 3 tablespoons melted butter) 3 tablespoons milk ½ teaspoon vanilla extract OPTIONAL 1 tablespoon chocolate chips
In a medium-sized, microwave-safe mug, add flour, sugar, cocoa powder, baking soda, and salt, and mix with a fork until combined. Add oil, milk, and vanilla extract and mix with a fork until no lumps remain in batter. Sprinkle top of batter with chocolate chips. Microwave on high for 2 minutes (or up to 2 ½ minutes depending on strength of your microwave). Serve immediately.
TIP I know. It’s not pretty. But add some ice cream (salted caramel, coffee, and mint are my favorites) and a little chocolate syrup and you’ve got quick and easy chocolatey goodness.
77
BROWNIE PUDDING 1/2 pound (2 sticks) unsalted butter, plus extra for buttering the dish 4 extra-large eggs, at room temperature 2 cups sugar 3/4 cup good cocoa powder 1/2 cup all-purpose flour
TIP Do NOT overbake, unless you want to end up with just a brownie (not exactly a tragedy). Ice cream is a must. If you don’t have an electric mixer, do not even attempt this (; 80
Seeds scraped from 1 vanilla bean OPTIONAL Vanilla ice cream, for serving
Preheat the oven to 325 degrees F. Lightly butter a 2-quart (9 by 12 by 2-inch) oval baking dish. Melt the 1/2 pound of butter and set aside to cool. In the bowl of an electric mixer fitted with the paddle attachment, beat the eggs and sugar on medium-high speed for 5 to 10 minutes, until very thick and light yellow. Meanwhile, sift the cocoa powder and flour together and set aside. When the egg and sugar mixture is ready, reduce the speed to low and add the vanilla seeds, framboise, if using, and the cocoa powder and flour mixture. Mix only until combined. With mixer still on low, slowly pour in the cooled butter and mix again just until combined. Pour the brownie mixture into the prepared dish and place it in a larger baking pan. Add enough of the hottest tap water to the pan to come halfway up the side of the dish and bake for exactly 1 hour. A cake tester inserted 2 inches from the side will come out 3/4 clean. The center will appear very under-baked; this dessert is between a brownie and a pudding. Allow to cool and serve with vanilla ice cream.
CHOCOLATE PEANUT BUTTER PRETZELS 1 cup creamy peanut butter 2 tbsp softened butter 1/2 cup powdered sugar (maybe more) 3/4 cup brown sugar (maybe more) Pretzels 1 bag semi-sweet chocolate chips
Combine peanut butter and softened butter in a large bowl with a fork or whisk, or in a stand mixer. Add the sugars and mix to combine. At this point if the filling will roll easily into balls without sticking to your hands you’re ready to go. If not, add a little more of each sugar until you reach a consistency that is easy to roll (I used about 3/4 cup of each sugar). Use a teaspoon measure to scoop the filling. Roll each portion into a small ball, then sandwich them between two whole pretzels. When all the balls are rolled and successfully sandwiched, stick the whole tray in the freezer for about half an hour. Pour the chocolate chips into a microwave safe bowl and heat at 30-second intervals, stirring occasionally until completely melted. Remove the pretzel sandwiches from the freezer and quickly dip each half-way into the melted chocolate. Return to the tray and repeat with remaining sandwiches. When all are dipped, return the tray to the freezer to set up completely. Store the sandwiches in the refrigerator until serving time. 85
TIP Try these now. They are SO easy, I promise. Best eaten right out of the oven when the centers are still slightly gooey and your kitchen still smells like warm chocolate and hazelnut aka Heaven.
Nutella cookies 1 cup Nutella 2 tablespoons brown sugar 1 egg 1/2 cup and 1 tablespoon flour Coarse sea salt for sprinkling
86
Preheat oven to 350 degrees F. Combine all ingredients besides salt in a large bowl with electric mixer until well combined. Place dough in freezer for 10 minutes. After 10 minutes roll dough into approximately 1-inch balls, place on ungreased baking sheet at least two inches apart and bake for 8-10 minutes. Remove from oven and let cool for a few minutes until cookies are set, then very carefully transfer to a wire rack. Generously sprinkle with sea salt.
frozen greek yogurt blueberries 1 container blueberries 1 container Greek yogurt
TIP Toss any leftovers into a smoothie or pancake batter.
Start by washing your blueberries and lining a small baking sheet with parchment or wax paper. Using a toothpick, dip each blueberry into the Greek yogurt and swirl until the blueberry is nicely coated with yogurt. Place on baking sheet. Continue this until all blueberries are coated. Place baking sheet into freezer, and let freeze for at least an hour.
89
FROZEN BANANA BITES
2 large bananas 1/4 to 1/3 cup chocolate chips 1/4 to 1/3 cup peanut butter
Set out a large plate or bowl with a piece of parchment or wax paper on it. Cut up the bananas into good-sized chunks. Each banana should give you around 5 to 6 pieces. Heat the peanut butter and chocolate chips in the microwave on high for about a minute. Stir until smooth.
TIP After about a day, the outer chocolate layer will start looking funny. I promise they are still okay to eat and super tasty
Dip the banana pieces in the chocolate-peanut butter mixture. Lay them out leaving some space between them on the parchment/wax paper. Transfer to the freezer for about an hour until hardened. 93