Recipes for Recovery

RECIPES FOR R E COV E RY

Nutrition Philosophy Nutrition plays a fundamental role in the treatment of a person as a whole being. This includes medical stability (both mental and physical), connectivity to the world around us, spirituality and the ability to live life to the fullest.

Food is amoral. This means it is not good or bad, nor is it healthy or unhealthy. Language such as this is limiting and doesn’t apply to something that should be considered neutral. Instead, it needs to be approached with flexibility, balance and most importantly, satisfaction. This balance will look different for each person. All foods are allowed and absolutely can fit within a recovery oriented approach to eating. This approach should be adopted regardless of eating disorder diagnosis, gender, body shape/size and ethnicity.

Structured yet appropriately flexible eating is required in early recovery. The ultimate long term goal is that each person will be able to be spontaneous with meals and snacks while listening to their body and recognizing their appetites—both physical and spiritual. People in recovery must learn to honor those cues with appropriate food selections in order to maintain medical and mental recovery.

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L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 1

My Meal Plan FOOD GROUP

BREAKFAST

LUNCH

DINNER

CARBOHYDRATE PROTEIN FRUIT MILK VEGETABLE FAT DESSERT OTHER / SUPPLEMENT SNACK

AM:

PM:

HS:

Meal/Snack Times Breakfast: AM Snack: Lunch: PM Snack: Dinner: HS Snack:

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Nutrition Information CARBOHYDRATES What’s a CARBOHYDRATE? • Carbohydrate (or starch) is a macronutrient essential to support life.

• Carbohydrates are classified as simple or complex.

• The basic building block of a carbohydrate is a sugar molecule. − The sugar in fruit, milk, corn and table sugar are considered simple sugars. − Starches and fibers are chains of sugar molecules, and are considered complex sugars.

• All carbohydrates are digested by breaking down the chains of sugar molecules.

• Glucose is the end product that is used by every cell in the body.

• Carbohydrates are the primary fuel source for the body.

SUGAR

SUGAR

SUGAR

SUGAR

SUGAR

SUGAR

SUGAR

STARCH MOLECULE

Why do need CARBOHYDRATES? • Carbohydrates are the body’s most efficient source of energy. This energy is needed for all body functioning.

• Carbohydrates also have a protein paring effect. This means that as long as there is adequate carbohydrates in the diet, protein will function to build and repair muscle tissue instead of to give energy.

• Adequate carbohydrate intake prevents muscle breakdown in our bodies.

Carbohydrates are broken down into glucose and glucose is the only fuel the brain can use!

What foods contain CARBOHYDRATES? • A lot of different foods contain carbohydrates, including fruits, vegetables, grains, milk, beans and sugars.

• Carbohydrate exchanges include “fluffy” foods, such as bread, potatoes, corn, rice, cereal and pasta.

Wait...I heard that carbohydrates cause WEIGHT GAIN! Fad diets have promoted carbohydrates as “fattening.” Diets that limit carbohydrates accurately cause decreased energy because of the loss of glucose. Carbohydrates are one of most important food groups, and should not be eliminated!

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Nutrition Information PROTEIN What is PROTEIN? • Protein is a macronutrient essential to support life.

• Protein is a major building block of all tissues of the body.

• Protein is made up of compounds called amino acids.

• Amino acids are linked together to form chains of proteins.

• Our body is capable of making some amino acids, but others must come from our diet and are called essential.

• Protein is the only macronutrient that contains nitrogen.

Why do I need PROTEIN? • Protein is the primary component of muscle, and is essential for the formation of all cells.

• Protein is criteria for optimal immune function.

• Protein makes up hormones and enzymes that regulate body processes.

• Protein repairs all tissues in the body.

What foods contain PROTEIN? • In order to get adequate protein in our diet, we must eat a variety of foods each day.

• The easiest and most efficient way to get protein in our diet is by eating meat and dairy.

• Foods from the meat and milk group contain these essential amino acids; they are considered a complete protein.

• Foods from the vegetable group are an incomplete protein; one or more essential amino acid is missing and must be obtained through another plant food containing the missing amino acids.

Wait...I heard meat causes WEIGHT GAIN! • Meat was once considered the culprit in obesity and heart disease. However, research now shows that it is an overall variety and balance that maintains a healthy weight, and no one food is to blame.

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Nutrition Information FATS What is a FAT? • Dietary fat is a macronutrient essential to support life.

• Fats made up of fatty acids - different types of fat come from different combinations of the fatty acids.

• There are three types of natural fats found in foods: monounsaturated, polyunsaturated and saturated fat.

• Most foods contain all three fats in different amounts.

• FATS are an important energy source; they are your body’s back up reserve of energy.

Why do I need FATS? • Fat supports organ tissue structure and function.

• It aids in the absorption of fat soluble nutrients (Vitamins A, D, E and K) - this means these nutrients can only be absorbed in fat.

• Dietary fat is essential for growth and brain development.

• Fats are components of hormones and hormone-like compounds that regulate blood pressure, heart rate, blood clotting and the nervous system.

• Fat is important for maintaining healthy hair and skin.

• Polyunsaturated and monounsaturated fats help protect the body against disease.

What food contain FATS? • Oil, butter, avocado, margarine and sour cream are examples of foods that contain fat.

• Meat, poultry, fish and dairy products also contain varying amounts of fat.

Wait...I heard that fat causes WEIGHT GAIN! • Fat alone does not cause weight gain. There is no evidence that the body preferentially stores dietary fat as fat in the body. The idea that fat turns to fat in the body was media driven and never had any scientific basis. On the contrary, when fat is included in the diet, we stay fuller longer.

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Nutrition Information VITAMINS What are VITAMINS? • Vitamins are organic compounds that assist in regulating physiologic processes.

• Vitamins are used in building and maintaining healthy bone and muscle tissue, supporting the immune system, ensuring healthy vision and maintaining the health of our blood.

• Vitamins are micronutrients.

• Contrary to popular belief—vitamins do not contain energy (or Kilocalories), but they do play an important role in the release and utilization of energy found in the macronutrients (carbohydrates, proteins and fats).

There are two classifications of VITAMINS FAT SOLUBLE - These vitamins can only be absorbed or transported in the presence of fat. The body can store fat soluble vitamins, so they don’t need to be consumed as often.

VITAMIN VITAMIN

A

VITAMIN

D

VITAMIN

E

VITAMIN

K

WHERE CAN YOU GET THEM?

PRIMARY FUNCTION

NEAT FACT!

Eggs, fats, dark-green, orange and deep-yellow fruits and ‘vegetables

Vision health

Vitamin A can be used on the skin as an acne treatment

Actually, most foods contain very small amounts of Vitamin D! Most is gotten through sunlight on the skin

Bone health

Vitamin D is actually considered a hormone in the body

Vegetable oils and products made from vegetable oils, such as mayonnaise and salad dressings.

Cell protection

Vitamin E is the body’s protector vitamin—it protects many different nutrients from oxidation

Blood health

Vitamin K helps your blood to clot.

Research shows it also may help in building bone density in people with osteoporosis

There are very few foods that actually contain Vitamin K, but leafy green vegetables and vegetable oils are the best source.

WATER SOLUBLE - These vitamins can only be absorbed or transported in the presence of water. The body cannot store water soluble vitamins, so they need to be consumed regularly.

VITAMIN

WHERE CAN YOU GET THEM?

VITAMIN

Enriched carbohydrates, turkey, bananas and potatoes

VITAMIN

Citrus fruits, potatoes, and bright fruits/vegetables

B

C

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PRIMARY FUNCTION

NEAT FACT!

Cell health

People used to think there was only one kind of B Vitamin, but research shows there are close to 20 kinds, each with different functions and sources

Tissue health

Humans and Pigs are the only animals that can’t make their own Vitamin C— we have to get it from our diet! Vitamin C protects against scurvy

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Nutrition Information MINERALS What are MINERALS? • Minerals are inorganic compounds that are essential for optimal body function.

• All minerals maintain their structure no merrier what environment they are in; meaning the calcium in your bones looks the same as the calcium in your milk.

• Minerals assist in fluid regulation and energy production, are essential for bone and blood health, and help rid the body of toxins.

• There are two classifications of minerals

MACROMINERALS (or MAJOR MINERALS) - Minerals that are needed in larger amounts by the body.

MINERAL

WHERE CAN YOU GET THEM?

PRIMARY FUNCTION

NEAT FACT!

CALCIUM

Dairy products, leafy green vegetables, fortified foods

Bone health

Calcium is the most abundant mineral in the body

PHOSPHORUS

Protein-containing foods, especially milk, meats arid eggs

Fluid balance

Phosphorus is a major component of sodas

SODIUM

Almost all foods contain sodium, and can also be found in higher amounts in processed foods

Signal transmission

Sodium actually has a multitude of functions in the body

POTASSIUM

Fresh fruits and vegetables legumes and whole grains

Blood pressure

Potassium pairs with sodium to help fluid balance

CHLORIDE

A majority of our chloride comes from table salt

Stomach acid

Chloride also works with potassium and sodium for fluid balance

MAGNESIUM

Green vegetables, whole grains, seeds, nuts, seafood, beans, dairy products

Bone structure

Magnesium also helps in DNA synthesis

SULFUR

Protein-containing foods

Macronutrient metabolism

There is no known toxicity or deficiency of sulfur

MICROMINERALS (or TRACE MINERALS) - Minerals that are needed in smaller amounts by the body.

MINERAL

WHERE CAN YOU GET THEM?

PRIMARY FUNCTION

NEAT FACT!

IRON

Meat, poultry, fish, enriched and fortified food

Oxygen transportation

Iron deficiency is the most common nutrient deficiency in the world

ZINC

Red meat, seafood, whole grains, enriched grains and cereals

Growth/development

There are more than 100 different enzymes that require max to function

COPPER

Seafood, nuts, seeds, whole grains red

Blood cell formation

An infant has four times the amount of copper than a full-grown adult

MANGANESE

Whole grains, pineapple, spinach, raspberries

Macronutrient metabolism

Tea also is a good source of manganese

FLUORIDE

Fluoridated water and dental products

Fluoridated water and dental products

Fluoride is added to water; when you drink tap water, you help your teeth

MAGNESIUM

Green vegetables, whole grains, seeds, nuts, seafood, beans, dairy products

Bone structure

Magnesium also helps in DNA synthesis

CHROMIUM

Mushrooms, prunes, dark chocolate, nuts, whole grains, processed meats

Carbohydrate metabolism

This is the same metal that is used in chrome on cars

SELENIUM

Selenium is in soil, so foods grown in soil rich in selenium are best

Temperature regulation

It is only recently that we learned the importance of selenium in the diet

IODINE

Saltwater foods, iodized salt

Thyroid hormone

Hormone is one of the most important hormones in the body

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Table of Contents BREAKFAST 9

Crockpot Quesadillas....................................................51

SNACKS 95

Maple Pecan Overnight Oats in a Jar..................... 10

Cheesy Chicken Empanadas.....................................52

Almond, Blueberry, & Date Granola Bar................96

Blueberry Banana Overnight Oats.............................11

Chicken Chili....................................................................53

Baked Peanut Butter Oatmeal....................................12

Creamy Crockpot Mexican Chicken.......................54

Peanut Butter Banana Chocolate Chip Granola Bars....................................................................97

Cinnamon Roll Baked Oatmeal..................................13

Crunchy Ranch Chicken Tenders.............................55

Cranberry Nut Bread.....................................................14

Honey Mustard Chicken Thighs...............................56

Cinnamon Rolls...............................................................15

Grilled BBQ Chicken Breasts......................................57

Santa Fe Breakfast Casserole......................................16

Skillet Mediterranean Chicken..................................58

Breakfast Pies...................................................................17

Mediterranean Chicken with Lemons, Olives, and Potatoes.....................................................59

Mozzarella, Basil, & Zucchini Frittata.......................18 Vegetarian Quiches.......................................................19 Easy Ham and Cheese Quiche..................................20 LUNCH 21 Turkey Melt and Soup..................................................22 Southwestern Chicken Salad.....................................23 Avocado Chicken Salad...............................................24 Chicken/Tuna Salad.....................................................25 Hawaiian Chicken Salad..............................................26 Fruity Curry Chicken Salad.........................................27 Southern Pimento Cheese..........................................28 Chicken Avocado Burritos..........................................29 Sweet & Spicy Chicken Wraps..................................30

Raw Salted Chocolate Snack Bars............................98 Pumpkin Streusel Bars.................................................99 Berry Frozen Yogurt Sandwiches........................... 100 Smoothie.........................................................................101 Inner Goddess Raspberry Bowls............................102 Chia Seed Pudding......................................................103

Honey Teriyaki Chicken.............................................. 60

Pita Chips........................................................................104

Sweet and Sour Chicken...............................................61

Hamburger Dip.............................................................105

Sesame Chicken.............................................................62

Black Bean, Corn, and Pepper Salsa......................106

Grilled Turkey and Feta Burgers................................63

Guacamole.....................................................................107

Porcupine Balls (Meatballs)...................................... 64 Taco Stuffed Sweet Potatoes.....................................65

DESSERTS 109

Sloppy Joes......................................................................66

Apple Cobbler................................................................110

Meatloaf...........................................................................67

Banana Bread..................................................................111

Slow Cooker Pot Roast.................................................68

No Bake Cookies...........................................................112

Korean Beef......................................................................69

Cowboy Cookies........................................................... 113

Beef Stir-Fry.....................................................................70

Simple Strawberry Cookies.......................................114

Slow Cooker Baby Back Ribs.......................................71

Raspberry Oatmeal Cookie Bars.............................115

Baked Pork Chops..........................................................72

Fruit Pizza with Whipped Topping..........................116

Salmon Tacos with Citrus Salsa................................73

Peanut Butter Fudge....................................................117

DINNER 31

Sesame Crusted Salmon with Red Pepper Coulis..........................................................74

Italian Mac and Cheese...............................................32

Thyme Marinated Pan-Fried Tofu............................75

Saucy Mac and Cheese...............................................33 Chipotle Chicken Pasta................................................34

SIDE DISHES

Fettuccine Chicken Alfredo........................................35

Fire Roasted Tomato Soup..........................................78

Lasagna Skillet................................................................36

Carrot Cashew Soup.....................................................79

Creamy White Chicken Lasagna Roll Ups............37

Broccoli with Garlic...................................................... 80

Spinach Chicken Lasagna...........................................38

Roasted Brussels Sprouts............................................81

Buffalo Chicken Lasagna.............................................39

Brussels Sprouts with Cranberries...........................82

Chicken Ranch Pizza.................................................... 40

Braised Greens................................................................83

Pizza with Fresh Mozzarella........................................41

Caprese Salad on Skewers......................................... 84

Bruschetta Chicken Bake............................................42

Garlic Bread.....................................................................85

Greek Lemon Chicken and Potato Bake.................43

Fried Rice..........................................................................86

BBQ Chicken Rice Casserole..................................... 44

Tabbouleh.........................................................................87

BBQ Ranch Chicken Casserole..................................45

Millet Salad......................................................................88

Cheesy Southwest Chicken and Rice..................... 46

Zucchini and Corn Medley.........................................89

Chicken, Broccoli, and Rice Casserole....................47

Mexican Street Corn Pasta Salad............................ 90

Chicken Enchilada Casserole.................................... 48

Broccoli and Grape Pasta Salad.................................91

Cheese Enchiladas........................................................49

Mediterranean Pasta Salad........................................92

Creamy Spinach Enchiladas.......................................50

Italian Tuna Pasta Salad...............................................93

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The recipes contained in this cookbook have been collected from multiple resources including, but not exclusive to, All Recipes; American Diabetes Association; Best Bites Oklahoma State University; various food bloggers and family recipes of dietitians, Laureate staff and patients that have been treated at Laureate. If applicable, the reference is included on the page. The majority of these recipes were adapted from their original form and changed to meet the needs of a meal plan.

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BREAKFAST RECIPES FOR R E COV E RY

9

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Maple Pecan Overnight Oats in a Jar TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

2

10 min

N/A

4 hr, 10 min

E xch a n g e s : 2C, 1 M, 1 F

S erv in g s ize: 1 jar

INGREDIENTS

INSTRUCTIONS

• 2 cups oats, rolled

1. In two pint sized mason jars, place half of the oats, vanilla, and milk in

• 1 teaspoon vanilla • 2 cups skim milk • 3 tablespoons brown sugar

each. Stir to mix well.

2. In a small bowl, combine brown sugar, cinnamon, and maple syrup. Pour half of this mixture in each of the jars over the oats. Stir to combine.

• 3/4 teaspoon ground cinnamon

3. Refrigerate jars for at least 4 hours or overnight.

• 3 tablespoons maple syrup

4. Serve with additional cinnamon and maple syrup, if desired.

• 1/4 cup pecans, coarsely chopped

NOTES

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Blueberry Banana Overnight Oats TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1

10 min

N/A

4 hr, 10 min

E xch a n g e s : 2 C , 1 M, 1 Fr, 1 F

S erv in g s ize: 1 b owl

INGREDIENTS

INSTRUCTIONS

• 1 large banana, sliced

1. Mix yogurt and oats in a bowl. Stir in blueberries.

• 1/2 cup old fashioned oats

2. Top with sliced banana and almonds.

• 1 container (6oz) original raspberry cheesecake yogurt

3. Let chill for at least 4 hours or overnight.

• 1/2 cup blueberries, frozen • 1 tablespoon almonds, sliced

NOTES

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Baked Peanut Butter Oatmeal TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6 bars

15 min

20-25 min

40 min

E xch a n g e s : 1 C, 1 P

S erv ing s ize: 1 b ar

INGREDIENTS

INSTRUCTIONS

• 1 1/2 cups quick cooking or old fashioned oats

1. Preheat oven to 350 degrees. Grease an 8 x 8 inch pan.

• 1/4 cup brown sugar, packed • 1/4 cup white sugar • 3/4 cup skim milk • 1/4 cup butter or margarine, melted • 1 whole egg

2. Mix all ingredients together in a large bowl and stir well.

3. Spread evenly into pan and bake for 20-25 minutes, or until edges are golden brown.

4. Serve warm out of the oven or allow it to completely cool.

Cut into 6 pieces.

• 1/2 cup peanut butter or almond butter • 1 teaspoon baking powder • 3/4 teaspoon salt • 1 teaspoon vanilla

NOTES

Works well as part of a breakfast or a grab-and-go snack.

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Cinnamon Roll Baked Oatmeal TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

15 muffins

15 min

15-17 min

30 min

E xch a n g e s : 1 C, 1 F

S erv in g s ize: 1 muffi n

INGREDIENTS

INSTRUCTIONS

• 2 large eggs

1. Preheat oven to 350 degrees. Line muffin pans with liners and spray very

• 1/2 cup unsweetened applesauce • 1/2 cup brown sugar, packed • 1 tablespoon + 1/4 teaspoon vanilla extract, divided • 1 tablespoon ground cinnamon • 1/2 teaspoon salt • 2 teaspoons baking powder • 3 cups quick quaker 3-min steel cut oats or old fashioned oats

well with nonstick cooking spray.

2. Stir eggs, applesauce, sugar, 1 tablespoon vanilla, cinnamon, salt, and baking powder in a large bowl until mixed. Stir in oats, milk, and nuts (if desired).

3. Fill muffin cups 3/4 full. Bake for about 15-17 minutes until they get golden brown and tooth pick comes out clean.

4. After baked, make the glaze. Whisk powdered sugar, 1/4 teaspoon

vanilla, and heavy whipping cream (or milk) in a small bowl. Drizzle over oatmeal and serve warm.

• 1 cup whole milk • 1/2 cup powdered sugar • 2 tablespoons heavy whipping cream (or milk) Optional • 3/4 cup nuts, chopped

NOTES

Store in airtight container for up to three days or freeze for up to one month. Microwave to reheat for fast morning breakfasts on the go.

If optional nuts were added to batter, add 1F exchange per oatmeal cup.

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Cranberry Nut Bread TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12 slices per loaf

15 min

45 min

1 hr, 10 min

E xch a n g e s: 1 C, 1 F

S erv in g s ize: 1 sl i ce

INGREDIENTS

INSTRUCTIONS

• 1 1/2 cups pastry flour, whole wheat

1. Preheat oven to 350 degrees. Set aside two 8 1/2 x 4 1/2 inch loaf pans.

• 1 1/2 cups all-purpose flour • 1 1/2 cups granulated sugar • 1 tablespoon baking powder • 1 teaspoon baking soda • 1/2 teaspoon salt • 2 cups cranberries, fresh, chopped • 1 cup pecans

Spray with vegetable oil.

2. In a large bowl, mix flour, baking powder, baking soda, and salt. In a separate bowl, mix eggs, milk, oil, orange peel, vanilla and sugar.

3. Pour liquid mixture into dry mixture and stir just until moistened. Stir in cranberries and nuts.

4. Bake loaves for about 45 minutes or until done. Cool for 10 minutes; remove from pan and let loaves finish cooling before slicing.

• 2 tablespoons orange peel, grated • 3 large eggs • 1 1/2 cups skim milk • 1/3 cup canola oil • 1 teaspoon vanilla

NOTES

Adapted from Best Bites, 2005.

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Cinnamon Rolls TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

15 servings

2 hr

23-28 min

2.5 hr

E xch a n g e s : 2 C , 2F

S erv ing s ize: 1 c i nnamon rol l

INGREDIENTS

INSTRUCTIONS

• 1 large egg

1. Place 1 egg plus enough water to equal 1 cup plus 1 tablespoon in stand

• 1/4 cup and 2 tablespoons butter, softened • 3 1/2 cups flour • 1 teaspoon salt • 1/3 cup sugar • 1 1/2 teaspoons yeast • 1/2 cup brown sugar • 3 teaspoons cinnamon • Vanilla glaze: 3/4 cup powdered sugar • 1 tablespoon milk • 1/4 teaspoon vanilla

mixer with dough hook. Add butter, flour, salt, sugar, and yeast.

2. Turn mixer on medium speed and let the dough knead until it is well combined and stretchy, about 10 minutes.

3. Combine Brown sugar and cinnamon in a small bowl.

4. Grease a 13 X 9 X 2 inch pan. Roll or pat dough into a 15 X 9 inch pan.

Roll or pat dough into a 15 X 9 inch rectangle. Spread 2 tablespoons softened butter over dough; sprinkle with cinnamon sugar mixture.

5. Roll dough up tightly, beginning at the long side. Stretch and shape roll to make it even. Cut into 15 one inch slices. Place slightly apart in pan.

Cover and let rise in warm place about 40 minutes.

6. Heat oven to 375 degrees Fahrenheit. Bake 23-28 minutes or until golden brown.

7. To make the vanilla glaze, whisk together 3/4 cup powdered sugar,

one tablespoon milk, and 1/4 teaspoon vanilla. Drizzle over warm rolls.

NOTES

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Santa Fe Breakfast Casserole TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

10-15 min

30 min

45 min

E xch a n g e s : 1 C , 1P

S erv ing s ize: p ost -i t note si ze d sq uare

INGREDIENTS

INSTRUCTIONS

• 2 teaspoons vegetable oil

1. Preheat oven to 350 degrees. Lightly coat a 9 X 13 inch baking dish with

• 1 whole onion, diced • 4 medium (1 pound) potatoes, quartered, thinly sliced • 5 large eggs • 7 large egg whites • 2 cups cottage cheese, small curd • 1 1/4 cups cheddar cheese, grated • 3/4 cup parmesan cheese, grated • 2 (4 ounce) cans green chiles, chopped and drained

nonstick cooking spray.

2. Put oil in a large nonstick skillet over medium heat, add onions and sauté for 5-10 minutes. Add the potatoes to the onions and sauté until tender and browned, 10-15 minutes. Let cool slightly.

3. In a large bowl, whisk together eggs and egg whites. Add cottage cheese, cheddar cheese, parmesan cheese, chiles, flour, baking powder, and salt and mix thoroughly. Gently stir in the cooked potatoes. Pour into the prepared dish.

4. Bake for 30 minutes or until lightly golden on top and set in the center.

Serve with salsa if desired.

• 1/3 cup all-purpose flour • 1 teaspoon baking powder • 1/2 teaspoon salt

NOTES

Adapted from Best Bites, 2005.

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Breakfast Pies TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

20 min

20 min

40 min

E xch a n g e s : 2 C, 1 P, 1 F

S erv in g s ize: 1 muffi n

INGREDIENTS

INSTRUCTIONS

• 3/4 pound breakfast sausage

1. Preheat oven to 400 degrees. Spray muffin tins very well with non-stick

• 2 tablespoons onion, minced • 2 tablespoons green bell pepper, minced • 1 (12 oz) can biscuit dough, refrigerated • 3 large eggs, beaten • 3 tablespoons milk • 1/2 cup colby-monterey jack cheese, shredded

cooking spray.

2. In a large, deep skillet over medium-high heat combine sausage, onion, and green pepper. Cook until sausage is evenly brown. Drain, crumble, and set aside.

3. Separate dough into 10 individual biscuits. Flatten each biscuit out, then line the bottom and sides of 10 muffin cups. Evenly distribute sausage mixture between the cups. Mix together the eggs and milk, and divide between the cups. Sprinkle tops with shredded cheese.

4. Bake in preheated oven for 18-20 minutes, or until filling is set.

NOTES

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Mozzarella, Basil, & Zucchini Frittata TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6 servings

15 min

20 min

35 min

E xch a n g e s : 2 P,1 V, 1 F

S erv ing s ize: 1/6 ski l l e t

INGREDIENTS

INSTRUCTIONS

• 2 tablespoons olive oil

1. Position rack in upper third of oven; preheat broiler.

• 1 1/2 cups red onion, thinly sliced

2. Heat oil in a large broiler-safe nonstick or cast iron skillet over medium-

• 1 1/2 cups zucchini, chopped • 7 large eggs • 1/4 teaspoon ground pepper • 1/2 teaspoon salt • 2/3 cup fresh baby mozzarella, pearl size • 3 Soft sun-dried tomatoes, chopped • 1/4 cup fresh basil, thinly sliced

high heat. Add the onion and zucchini. Cook, stirring frequently, until soft, about 3-5 minutes.

3. Meanwhile, whisk eggs, salt, and pepper in a bowl. Pour the eggs over

the vegetables in the pan. Cook, lifting the edges to allow uncooked egg from the middle to flow underneath, until nearly set, about 2 minutes.

Arrange mozzarella and sun-dried tomatoes on top and place the skillet under the broiler until the eggs are slightly brown, about 1 1/2 to 2 minutes. Let stand for 3 minutes. Top with basil.

4. To release the frittata from the pan, run a spatula around the edge,

then underneath, until you can slide or lift it out onto a cutting board or serving plate.

NOTES

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RECOVERY

Vegetarian Quiches TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12 servings

45 min

30 min

1 hr, 15 min

E xch a n g e s : 1 P

S erv ing s ize: 1 muffi n c up

INGREDIENTS

INSTRUCTIONS

• 2 medium zucchini

1. Preheat oven to 350 degrees. Line muffin tin with foil baking cups or coat

• 1/2 teaspoon salt • 1 teaspoon olive oil • 3/4 cup feta cheese • 1/2 cup onion, chopped • 1/4 cup parsley, chopped • 1/4 teaspoon dill • 1/2 teaspoon ground pepper • 6 large eggs • 3/4 cup 2% milk

with cooking spray. Toss zucchini and 1/2 teaspoon salt in a large bowl. Let stand for 5 minutes. Transfer to a sieve or colander. Press extra liquid (a dry paper towel may be needed to soak up any excess liquid).

2. Heat olive oil in a large skillet over medium heat. Sauté onions until

golden brown, about 10 minutes. Add zucchini and sauté an additional 3-4 minutes. Combine zucchini, onion, feta cheese, parsley, dill, and pepper in a large bowl.

3. Whisk eggs and milk in a medium bowl. Divide the egg mixture evenly

among the muffin cups. Sprinkle a heaping tablespoon of the vegetable mixture in each cup.

4. Bake until the tops are just beginning to brown, around 25-30 minutes.

Let cool on wire rack for 5 minutes.

NOTES

RECIPES FOR RECOVERY

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Easy Ham and Cheese Quiche TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

15 min

35-40 min

1 hr

E xch a n g e s : 2 P, 1C, 1 F

S erv ing s ize: 1/6 of q ui c he

INGREDIENTS

INSTRUCTIONS

• 1 regular pie crust, refrigerated

1. Preheat oven to 375 degrees.

• 6 large eggs

2. Unroll pie crust and press into 9 inch pie plate, crimping the top edges if

• 3/4 cup milk • 3/4 teaspoon salt • 1/4 teaspoon black pepper • 1 cup ham, cooked and chopped • 1 1/2 cups cheese, shredded • 3 tablespoons green onions, chopped

desired.

3. In a large bowl, whisk together eggs, milk, salt, and pepper.

4. Sprinkle ham, 1 cup cheese, and green onions into pie crust and pour the egg mixture over top. Sprinkle remaining 1/2 cup cheese on top of egg mixture.

5. Bake for 35-40 minutes until the center is completely set. Let cool for 5-10 minutes before slicing and serving.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 20

LUNCH RECIPES FOR R E COV E RY

21

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RECOVERY

Turkey Melt and Soup TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1

5-10 min

5-10 min

15-20 min

E xch a n g e s : 3 C , 3 P, 2 F

S erv ing s ize: 1 sand wi c h, 1 c up soup

INGREDIENTS

INSTRUCTIONS

• 2 slices bread

1. Butter both slices of bread and place in heated pan.

• 1/2 tablespoon butter

2. Layer turkey between the 2 slices of cheese on unbuttered side of bread.

• 2 slices cheese • 1 ounce turkey

Cook until cheese is melted.

3. Heat soup in pan on stove top. Once heated, add heavy cream.

• 1 (11 oz) can Campbell’s tomato soup • 2 tablespoons heavy cream

NOTES

RECIPES FOR RECOVERY

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Southwestern Chicken Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

10 min

10 min

20 min

E xch a n g e s : 1 C , 1V, 3P, 1 F

S erv ing s ize: 1/4 sal ad

INGREDIENTS

INSTRUCTIONS

• 6 cups lettuce, shredded

1. Rinse lettuce, tomato, and onion. Cut tomato and onion into bite sized

• 1 pound chicken breasts, uncooked • 1/2 cup mozzarella cheese, shredded • 1/2 cup cheddar cheese, shredded

pieces.

2. Spray skillet with cooking spray. Brown chicken breasts in skillet until cooked through. Cut into bite sized pieces.

• 1 whole tomato

3. Drain and rinse black beans.

• 2 cans black beans

4. In a large mixing bowl, toss lettuce, beans, chicken, cheese, tomato, and

• 1/4 cup onion, sliced

onion to disperse evenly.

• salad dressing

5. Place 1/4 of salad mixture on plate.

Optional

6. Top with salad dressing of choice and salsa (if desired).

• salsa

NOTES

Salad Dressing Portions: 1 tablespoon creamy dressing 2 tablespoons vinaigrette

RECIPES FOR RECOVERY

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RECOVERY

Avocado Chicken Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

2

10 min

N/A

30-40 min

E xch a n g e s : 2 C , 3P, 2F

S erv in g s ize: 1 sand wi c h

INGREDIENTS

INSTRUCTIONS

• 2 cups boiled or rotisserie chicken, shredded

1. Combine all ingredients in a large bowl and stir well.

• 1 whole avocado, mashed • 1/2 teaspoon garlic powder

2. Let mixture sit in fridge for 20-30 minutes to cool.

3. Serve on your favorite bread.

• 1/2 teaspoon salt • 1/2 teaspoon pepper • 2 teaspoon lime juice • 1/2 cup mayonnaise

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 24

R EC IPES

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RECOVERY

Chicken/Tuna Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1

10 min

N/A

10 min

E xch a n g e s : 2 C , 3P, 2F

S erv in g s ize: 1 sand wi c h

INGREDIENTS

INSTRUCTIONS

• 3/4 cup chicken or tuna, canned

1. Drain canned tuna/chicken.

• 1 tablespoon mayonnaise

2. In a bowl, mix canned chicken/tuna, salt, pepper, and mayo together.

Optional

3. Add garnish, such as celery, diced peppers, and/or pickles, to taste.

• garnish to taste chopped celery, pickles, bell peppers, parsley

4. Spread onto bread and serve.

NOTES

Salt and pepper to taste

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 25

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Hawaiian Chicken Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

10 min

20 min

1 hr

E xch a n g e s : 2C, 3P, 2F

S erv ing s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 12 whole chicken breasts, cooked and cubed

1. Cook chicken breasts in skillet or oven until fully cooked. Chill chicken.

• 1 cup grapes (red or green)

2. Slice grapes and pineapple chunks in half.

• 16 ounces pineapple, crushed, drained

3. Chop celery and onion.

• 1/2 cup celery, chopped

4. Mix fruit, celery, onion, and mayo together in large bowl. Add in cubed

• 1/2 cup onion, chopped

chicken and mix well.

• 2 cup mayonnaise • 24 slices sandwich bread Optional • 1 cup shredded cheddar cheese or parmesan cheese • 1 cup green pepper, sliced • 3 teaspoons tarragon leaves

NOTES

Salt and pepper to taste.

RECIPES FOR RECOVERY

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RECOVERY

Fruity Curry Chicken Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15 min

N/A

15 min

E xch a n g e s : 2C, 3P, 2F

S erv ing s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 4 whole chicken breasts, cooked and diced

1. In a large bowl, combine the chicken, celery, onion, apple, raisins, grapes, pecans, pepper, curry powder, and mayo. Mix all together and serve.

• 1 stalk celery, diced • 4 whole green onions, chopped • 1 whole golden delicious apple, peeled, cored, and diced • 1/3 cup golden raisins • 1/3 cup seedless green grapes, halved • 1/2 cup toasted pecans, chopped • 1/2 teaspoon curry powder • 3/4 cup mayonnaise • 1/8 teaspoon pepper • 8 slices sandwich bread

NOTES

Rotisserie chicken works great in this recipe!

RECIPES FOR RECOVERY

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R EC IPES

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RECOVERY

Southern Pimento Cheese TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15 min

N/A

15 min

E xch a n g e s : 2P, 2F

S erv ing s ize: 1/2 c up

INGREDIENTS

INSTRUCTIONS

• 2 cups cheddar cheese, extra-sharp, shredded

1. Place the cheddar cheese, cream cheese, mayo, garlic powder, cayenne

• 8 ounces cream cheese, softened • 1/2 cup mayonnaise

pepper, onion powder, minced jalapeno, and pimento into the large bowl of a mixer. Beat at medium speed, with paddle if possible, until thoroughly combined. Season to taste with salt and black pepper.

• 1/4 teaspoon garlic powder • 1/4 teaspoon onion powder Optional • 1/4 teaspoon cayenne pepper, ground • 1 whole jalapeno, seeded and minced • 1 (4 ounce) jar pimento, drained

NOTES

Serve as a sandwich (2C) or with crackers (1C).

Salt and pepper to taste.

RECIPES FOR RECOVERY

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RECOVERY

Chicken Avocado Burritos TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

5-10 min

5-10 min

15 min

E xch a n g e s : 2 C, 3P, 2F

S erv ing s ize: 1 b urri to

INGREDIENTS

INSTRUCTIONS

• 2 cups chicken, cooked and shredded

1. Heat one tablespoon of olive oil in a pan and place shredded chicken in

• 1 cup shredded mozzarella cheese • 2 whole avocados, sliced or mashed • 2 tablespoons cilantro, chopped

pan for five minutes. Season with salt and pepper.

2. Place heated chicken in a bowl, and combine with cheese, cilantro, and avocado.

• 4 large flour tortillas

3. Spread 1/4 of mixture into the large tortilla. Fold tortilla to make burrito.

• 2 tablespoons olive oil

4. Heat one tablespoon of olive oil in a pan, cook burritos on each side for

• 1/2 teaspoon salt

about two minutes or until golden brown. Serve warm.

• 1/2 teaspoon pepper

NOTES

Rotisserie chicken works great in this recipe!

RECIPES FOR RECOVERY

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RECOVERY

Sweet and Spicy Chicken Wraps TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

15 min

15 min

30 min

E xch a n g e s : 2 C , 3 P, 2 F

S erv in g s ize: 1 b urri to wi t h 1/8 mi xt ure

INGREDIENTS

INSTRUCTIONS

• 1/2 cup mayonnaise

1. Mix together the mayo, cucumber, one tablespoon honey, 1/2 teaspoon

• 1/4 cup seedless cucumber, finely chopped • 2 tablespoons honey • 1 teaspoon cayenne pepper • 2 tablespoons olive oil • 1 cup salsa, thick and chunky • 2 pounds chicken breast, raw, cut into thin strips • 1 (10 oz) bag baby spinach • 8 (10 inch) flour tortillas

of cayenne pepper, and black pepper in a bowl until smooth. Cover and refrigerate until needed.

2. Heat the olive oil in a skillet on medium-high heat. Cook and stir the

chicken breast strips until they are beginning to turn golden and are no longer pink in the middle, about 8 minutes. Stir in the salsa, one tablespoon of honey, and 1/2 teaspoon of cayenne pepper. Reduce the heat to medium-low and simmer, stirring occasionally, until the flavors have blended about five minutes.

3. Stack the tortillas, four at a time, in a microwave oven and heat until warm and pliable, 20-30 seconds per batch.

4. Spread each tortilla with one tablespoon of mayonnaise-cucumber

mixture, top with a layer of baby spinach leaves, and arrange about 1/8 chicken mixture on the spinach leaves.

5. Fold the bottom of each tortilla up about 2 inches, and start rolling the

burrito from the right side. When the burrito is half rolled, fold the top of the tortilla down, enclosing the filling, and continue rolling to make a tight, compact cylinder.

NOTES

Rotisserie chicken works great in this recipe.

Pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 30

DINNER

31

R EC IPES

FOR

RECOVERY

Italian Mac and Cheese TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

20 min

40 min

1 hr

E xch a n g e s : 2 C , 3P, 2F

S erv ing s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 1 (16 ounce) box elbow macaroni

1. Preheat oven to 350 degrees. Cook pasta according to package

• 3/4 pound beef, ground • 1/4 pound Italian sausage, ground • 1/2 cup parmesan cheese, grated • 1 envelope onion soup mix • 1 (28 ounce) can tomatoes, diced • 1 teaspoon Italian seasoning • 1 cup sour cream • 3 ounces cream cheese, softened • 2 cups mozzarella cheese, softened

directions and drain.

2. In a large non-stick skillet, cook Italian sausage and ground beef over medium heat. Break into small pieces while cooking. Drain the fat.

3. Add parmesan cheese, onion soup mix, diced tomatoes, and Italian seasoning to meat. Stir to combine.

4. In a large bowl, combine cooked macaroni, sausage mixture, sour cream, and cream cheese. Stir to combine.

5. Spray 9 x 13 inch baking pan with nonstick cooking spray. Pour mixture into pan and top with mozzarella cheese.

6. Place in oven and bake 15-20 minutes or until cheese has melted. Allow to cool slightly prior to serving.

NOTES

RECIPES FOR RECOVERY

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R EC IPES

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RECOVERY

Saucy Mac and Cheese TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

10 min

30 min

40 min

E xch a n g e s : 2 C , 3P, 2F

S erv ing s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 2 cups spiral pasta, dry

1. Cook pasta according to package directions. Meanwhile, in a large

• 3 tablespoons butter • 1/3 cup bread crumbs • 2 tablespoons flour • 1 1/2 cup whole milk • 3/4 pound Velveeta cheese, cubed • 1/2 cup cheddar cheese, shredded

non-stick skillet, melt one tablespoon of butter. Add bread crumbs and cook until golden brown. Set aside in small bowl.

2. In the same skillet, melt the remaining butter. Stir in flour until smooth.

Gradually add milk and bring to boil. Cook and stir for two minutes or until thickened. Reduce heat and stir in cubed cheese until melted.

3. Drain pasta and add cheese mixture. Cook and stir for 3-4 minutes or until heated through.

4. Sprinkle shredded cheese and bread crumbs on top. Serve warm.

NOTES

RECIPES FOR RECOVERY

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RECOVERY

Chipotle Chicken Pasta TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

16

5-10 min

20-25 min

30-35 min

E xch a n g e s : 2 C , 3P, 1 F

S erv ing s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 1/2 cup olive oil

1. Cook pasta according to package directions.

• 1 tablespoon garlic, minced

2. In the pan, heat half of the oil and add red bell pepper, green bell

• 3 1/2 pounds chicken tenders, raw, sliced • 1 1/2 jar marinara sauce • 1 whole red bell pepper, diced • 1 jar alfredo sauce • 1 whole green bell pepper, diced • 1 tablespoon red pepper flakes • 1 tablespoon chipotle powder • 2 bags pasta

pepper, crushed red pepper flakes, and garlic.

3. In another pan, use remaining oil to cook the chicken. Season chicken with salt, pepper, and chipotle powder.

4. Mix together the marinara and alfredo sauces in a mixing bowl.

5. Add the sauce to the pan with the pepper mixture. Mix in pasta and heat thoroughly.

6. Serve chicken on top of pasta. Garnish with cilantro and salt/pepper to taste.

NOTES

Try adding a piece of Texas toast. One slice is 1C and 1F.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 34

R EC IPES

FOR

RECOVERY

Fettuccine Chicken Alfredo TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

20 min

20 min

40 min

E xch a n g e s : 2 C , 3P, 2F

S erv ing s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 2 cups uncooked fettuccine pasta

1. Bring a pot of water to a boil. Cook pasta for 8-10 minutes.

• 1 tablespoon butter, divided in two

2. Melt 1/2 tablespoon butter in a large skillet. Sauté chicken until no longer

• 8 ounces chicken breast, cut in cubes • 8 ounces ricotta cheese • 1/2 cup heavy cream • 1/4 cup shredded parmesan cheese

pink and juices run clear.

3. In a separate sauce pan, combine ricotta cheese, cream, parmesan

cheese, and remaining butter. Cook over medium heat until heated evenly, about 10 min. Stir in chicken, cook until everything is heated through.

4. After pasta is cooked, drain, and return to pot. Add the chicken and sauce mixture. Stir until mixed.

NOTES

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 35

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RECOVERY

Lasagna Skillet TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

15 min

25 min

40 min

E xch a n g e s : 2 C , 3P, 1 F

S erv ing s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 1 pound bow tie pasta, dry

1. Boil pasta in a large pot of boiling salted water until al dente. Drain.

• 1 1/2 pounds ground beef

2. In a large non-stick skillet, brown and crumble ground beef until fully

• 1 jar pasta sauce • 1 teaspoon salt • 1/2 teaspoon garlic powder • 1 teaspoon Italian seasoning • 1/2 cup cheddar cheese, shredded • 1/4 teaspoon red pepper flakes

cooked. Drain fat and return to pan.

3. Pour cooked pasta on top of meat. Pour on jar of sauce, salt, garlic powder, crushed red pepper, and Italian seasoning, and stir.

4. Add mozzarella cheese and sour cream. Stir on low heat until cheese is melted and ingredients are all combined. Add salt and pepper to taste.

5. Serve with 1/4 cup parmesan cheese on top for 3rd protein.

• 1 1/2 cups mozzarella cheese, shredded • 1 cup sour cream • 2 cups parmesan cheese

NOTES

Pair with 1/2 cup steamed vegetables and garlic bread.

RECIPES FOR RECOVERY

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Creamy White Chicken Lasagna Roll Ups

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4 1/2

15-20 min

25-30 min

45-50 min

E xch a n g e s : 2 C, 3P, 2F

S erv in g s ize: 2 rol l up s

INGREDIENTS

INSTRUCTIONS

• 9 whole lasagna noodles

1. Preheat oven to 350 degrees.

• 2 cups cooked boneless, skinless chicken breasts

2. Prepare lasagna noodles according to directions on package. Once

• 2 cups shredded mozzarella cheese • 1/4 cup shredded parmesan cheese • 1/4 cup shredded Romano cheese • 1/4 cup chopped fresh parsley • 2 8-oz package softened cream cheese • 1 cup milk • 1 1/2 tsp dried basil • 1/2 tsp garlic powder • 1/2 tsp onion powder • 1/4 tsp salt • 1/2 tsp pepper

cooked, align noodles in single layer on large sheet of wax paper.

3. In a mixing bowl, toss together shredded chicken, 1 cup mozzarella

cheese, parmesan cheese, Romano cheese, and 3 tbsp fresh parsley.

4. In a separate bowl, beat cream cheese until smooth. Mix in milk, dried

basil, garlic powder, onion powder, and season with salt and pepper to taste. Pour half of mixture into chicken mixture and stir.

5. Spread 1/3 cup of chicken mixture into an even layer on the cooked

lasagna noodles, then roll noodles to opposite end. Spread 1/4 cup of remaining cream cheese mixture along the bottom of a 9 x 9 dish.

6. Follow step five to fill and roll the rest of the lasagna noodles. Once all are filled, sprinkle tops with mozzarella cheese.

7. Bake for 25-30 minutes until heated through and cheese is melted.

Sprinkle top with fresh parsley. Serve warm.

NOTES

The chicken can be slow-cooked in a crockpot, in the oven, or in a pan.

RECIPES FOR RECOVERY

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RECOVERY

Spinach Chicken Lasagna TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

10-15 min

45-60 min

1 hr

E xch a n g e s : 2 C , 3 P, 2F

S erv in g s ize: p ost i t note si ze

INGREDIENTS

INSTRUCTIONS

• 3 pounds chicken breast, boneless, skinless

1. Ladle Alfredo sauce onto bottom of pans and spread evenly.

• 1 1/2 pounds ricotta cheese

2. Place uncooked lasagna pasta on top of Alfredo sauce.

• 2 ounces basil, fresh, chopped

3. Combine cooked chicken, ricotta cheese, basil, spinach, and garlic.

• 2 1/2 pounds baby spinach, fresh

4. Spread chicken mixture on pasta sheets and top with mozzarella cheese.

• 2 tablespoons garlic, chopped

5. Top chicken layer with uncooked lasagna pasta.

• 2 jars Alfredo sauce • 1 cup mozzarella cheese

6. Bake lasagna in oven uncovered for 45-60 minutes or until browned and bubbly.

• 1 box lasagna noodles, uncooked

NOTES

RECIPES FOR RECOVERY

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RECOVERY

Buffalo Chicken Lasagna TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

20-25 min

20-25 min

40-45 min

E xch a n g e s : 2 C , 3 P, 2F

S erv in g s ize: p ost i t note si ze

INGREDIENTS

INSTRUCTIONS

• 1 1/2 pounds chicken breasts, cubed

1. Preheat oven to 350 degrees.

• 2 tablespoons butter

2. Melt butter in pan over medium heat; cook cubed chicken until cooked

• 1 box lasagna noodles • 8 ounces cream cheese • 1 bottle buffalo ranch salad dressing • 1/2 cup shredded cheddar cheese

through.

3. Mix cream cheese and salad dressing until smooth. Add chicken to mixture.

4. Boil lasagna noodles until al dente, drain, and set aside.

5. To assemble lasagna, layer the sauce, noodles, and chicken. Repeat until ingredients are gone. Sprinkle shredded cheese on top.

6. Bake for 20-25 minutes in preheated oven until cheese is bubbly.

NOTES

RECIPES FOR RECOVERY

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R EC IPES

FOR

RECOVERY

Chicken Ranch Pizza TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1 pizza with 8 slices

40 min

12 min + 20 min

1 hr

(2-3 servings)

E xch a n g e s : 2 C, 3P, 2F

S erv ing s ize: 3 sl i ce s

INGREDIENTS

INSTRUCTIONS

• 2 packages pizza crust mix

1. Preheat oven to 450 degrees. Make pizza crust according to package

• 1 cup ranch dressing

directions. May make one crust out of mix.

• 1 medium tomato, seeded and diced

2. Bake crust for 12 minutes or until it turns slightly brown.

• 1 regular green onion, chopped with tops

3. Spread pizza sauce on partially baked crust.

• 1 medium bell pepper, seeded and diced • 8 ounces mushrooms, sliced

4. Sprinkle with mozzarella cheese, cheddar cheese, vegetables, and chicken.

5. Return to oven for 20 minutes or until cheese has melted.

• 2 cups mozzarella cheese, shredded • 2 cups cheddar cheese, shredded • 1 pound chicken, cooked and diced

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 40

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RECOVERY

Pizza with Fresh Mozzarella TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1 pizza with 8 slices

40 min

12 min + 20 min

1 hr

(2-3 servings)

E xch a n g e s : 2C, 2P

S erv ing s ize: 3 sl i ce s

INGREDIENTS

INSTRUCTIONS

• 2 packages pizza crust mix

1. Preheat oven to 450 degrees. Make crust according to package

• 6 ounces marinara or pizza sauce • 16 ounces mozzarella, fresh, thinly sliced • 1/4 cup parmesan, grated Optional

directions. May make one crust out of mix.

2. Bake crust for 12 minutes or until it turns slightly brown.

3. Spread sauce over partially baked crust. Sprinkle mozzarella and parmesan cheese. Add desired toppings.

4. Return pizza to oven for 20 minutes or until cheese has melted.

• Toppings: veggies (free) fresh herbs (free) pepperoni (6 slices = 1F) olive oil (1 teaspoon = 1F) pesto (1 tablespoon= 1F)

NOTES

RECIPES FOR RECOVERY

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RECOVERY

Bruschetta Chicken Bake TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

5-10 min

30-35 min

40-45 min

E xch a n g e s : 1C , 3P, 1 F

S erv ing s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 1 pound chicken breasts, raw, diced

1. Preheat oven to 350 degrees.

• 1 box chicken stuffing

2. Cut up raw chicken breasts into bite size pieces.

• 2 cans Italian seasoned diced tomatoes

3. Mix together cut chicken, diced tomatoes, unprepared stuffing,

• 3 cups mozzarella cheese

cheese, Italian seasoning, and garlic salt in a large bowl.

• 1 teaspoon Italian seasoning

4. Transfer the mixture into a 9 x 13 greased baking dish.

• 1 teaspoon garlic salt

5. Bake in preheated oven for 35 minutes or until browned and cheese is melted.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 42

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RECOVERY

Greek Lemon Chicken and Potato Bake

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

10 min

60 min

70 min

Exchanges: 1C, 3P, 1V, 2F

Serving size: 1 chicken breast, fistful potatoes, & fist of green beans

INGREDIENTS

INSTRUCTIONS

• 4 whole chicken breasts, raw

1. Preheat oven to 425 degrees. Grease a large baking sheet with sides.

• 1 (24 ounce) bag potatoes, small

2. Place chicken quarters on prepared baking sheet. Stir potatoes, olive

• 1/2 cup olive oil • 2 whole lemons, juiced • 2 tablespoons basil, dried • 2 tablespoons oregano, dried • 1 tablespoon salt • 1 tablespoon black pepper • 2 tablespoons lemon and herb seasoning • 1 (12 ounce) package green beans, fresh

oil, juice of one lemon, basil, oregano, salt, pepper, and lemon and herb seasoning together in a large bowl to coat potatoes. Arrange potatoes around chicken on baking sheet. Pour 3/4 oil mixture over chicken, reserving remaining oil; drizzle remaining lemon juice over chicken and potatoes.

3. Bake in preheated oven for about 30 minutes; shake baking sheet to

loosen potatoes, then continue baking for 15 minutes. Place green beans in reserved oil mixture; toss to coat. Remove chicken mixture from oven; pour green bean mixture over chicken and potatoes.

4. Return potatoes to the oven. Bake until green beans are tender with a

bite, chicken is no longer pink at the bone, and juices run clear, about 15 minutes. An instant-read thermometer inserted near the bone should read 165 degrees.

NOTES

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BBQ Chicken Rice Casserole TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

15-20 min

15-20 min

30-40 min

E xch a n g e s : 1 C , 3P

S erv in g s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 3 cups rice, cooked

1. Preheat oven to 375 degrees.

• 2 cups colby jack cheese, shredded

2. In a large bowl, mix together rice, 1 1/2 cups cheese, chicken, black beans,

• 3 cups chicken, cooked, shredded

corn, and BBQ sauce until combined

• 1 (15 oz) can black beans, rinsed and drained

3. Transfer to baking dish and sprinkle remaining cheese over the top of the

• 1 cup whole kernel corn, canned or frozen

4. Bake for 15-20 minutes or until cheese is melted and casserole is

• 1 1/4 cup BBQ sauce

casserole.

warmed through.

NOTES

Could be served with two thumbs avocado (1F), salad (1V) with dressing (1F), etc.

RECIPES FOR RECOVERY

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BBQ Ranch Chicken Casserole TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

15-20 min

20-30 min

40-50 min

E xch a n g e s : 2 C , 3 P, 2F

S erv in g s ize: 1.5 c up s (3 fi st s)

INGREDIENTS

INSTRUCTIONS

• 2 whole chicken breasts, raw

1. Cook pasta until al dente; do not overcook. Set aside.

• 1/2 pound pasta, dry

2. Season chicken with salt and pepper; cook in pan until it reaches

• 1 cup sweet corn • 3 whole roma tomatoes, chopped • 1/3 cup red onion, diced • 3 cups monterey jack cheese, shredded • 1 1/2 cups ranch dressing • 3/4 cup BBQ sauce

165 degrees. Let cool until it can be handled. Chop and set aside

3. Preheat oven to 350 degrees. Lightly grease a casserole dish.

4. In a large mixing bowl, combine diced tomatoes, diced red onion, corn, cooked pasta, and cooked chicken. Add salt and pepper. Mix well.

5. Whisk ranch dressing and BBQ sauce together. Add to mixing bowl and mix well.

• 1/2 teaspoon salt

6. Add 1 1/2 cups cheese and mix well.

• 1/2 teaspoon pepper

7. Transfer to casserole dish and spread evenly. Top with remaining cheese and bake for 15-20 minutes.

NOTES

Could pair with dinner roll and salad with dressing.

RECIPES FOR RECOVERY

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Cheesy Southwest Chicken and Rice TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

10-15 min

20-30 min

40-45 min

E xch a n g e s : 2 C , 3 P, 1 F

S erv in g s ize: 1.5 c up s (3 fi st s)

INGREDIENTS

INSTRUCTIONS

• 1 cup rice, uncooked

1. Combine the rice, chicken stock, paprika, chipotle powder, garlic powder,

• 2 1/4 cups chicken stock • 1 teaspoon paprika • 1 teaspoon chipotle powder • 1/2 teaspoon garlic powder • 1/4 teaspoon cumin • 1/2 teaspoon salt • 4 tablespoon butter

cumin, salt, and 1 tablespoon butter in large skillet.

2. Bring to a simmer and reduce heat to low. Cover and cook for 20 minutes.

3. Add remaining butter, beans, corn, chicken, garlic, onion, and red bell

pepper and turn heat to medium-high. Stir constantly until the onions are tender.

4. Stir in cheese and sour cream.

• 1 (15 oz) can black beans, drained and rinsed • 2 cups corn, canned or frozen • 16 ounces chicken, cooked and diced • 2 cloves garlic, chopped • 1/2 medium onion, diced • 1/2 medium red bell pepper, diced • 2 cups Mexican cheese • 3/4 cup sour cream

NOTES

RECIPES FOR RECOVERY

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Chicken, Broccoli, and Rice Casserole

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15 min

45 min

1 hr

E xch a n g e s : 2 C , 3P, 1 V, 2F

S erv in g s ize: 1/4 of d i sh

INGREDIENTS

INSTRUCTIONS

• 2 cups water

1. Preheat oven to 350 degrees.

• 2 cups rice, instant, uncooked

2. In a large sauce pan, bring water to a boil. Mix the instant rice, cover, and

• 1 (10 oz) can chicken, chunked, drained • 1 (10.75) oz can cream of mushroom soup • 2 tablespoons butter • 1/2 cup milk • 1 (8-oz) package broccoli, frozen, chopped

remove from heat.

3. Sauté onions in butter until tender.

4. In an 8 x 8 inch glass baking dish mix the rice, chicken, cream of mushroom soup, milk, broccoli, onion, and cheese.

5. Bake in oven for 30-45 minutes (until cheese is bubbling). Cut into four servings.

• 2 cups cheddar cheese, shredded • 1 small white onion, chopped

NOTES

RECIPES FOR RECOVERY

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Chicken Enchilada Casserole TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

15 min

25 min

35 min

E xch a n g e s : 2 C , 3P

S erv in g s ize: 1.5 c up s (3 fi st s)

INGREDIENTS

INSTRUCTIONS

• 4 cups rice, cooked

1. Preheat oven to 350 degrees. Lightly spray 9 x 13 inch baking dish with

• 1 (10 ounce) can enchilada sauce, mild

cooking spray.

• 1 (4.4 ounce) can green chiles, chopped

2. Mix together all ingredients except cheese. Spread evenly in baking dish

• 10 ounces shredded chicken, cooked

3. Bake for 25 minutes, until cheese is melted and bubbly.

• 1 (10 ounce) can tomatoes, diced

and top with cheese.

• 1 can corn • 1 can beans • 2 tablespoons cumin • 1/2 teaspoon salt • 1/4 teaspoon black pepper • 1/4 teaspoon garlic salt • 2 cups cheddar cheese, shredded • 1 small white onion, chopped

NOTES

Pairs well with two thumbs guacamole or sour cream (1F) and sautéed vegetables (1V, 1F).

RECIPES FOR RECOVERY

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Cheese Enchiladas TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

20 min

20 min

40 min

E xch a n g e s : 2 C , 3P, 1 F

S erv in g s ize: 2 e nc hi l ad as

INGREDIENTS

INSTRUCTIONS

• 2 1/4 cups monterey jack cheese, shredded

1. Preheat oven to 350 degrees.

• 2 1/4 cups cheddar cheese, shredded • 3 ounces cream cheese, softened • 1 cup pace picante sauce

2. Combine one cup of monterey jack cheese, one cup cheddar cheese,

cream cheese, 1/4 cup picante sauce, pepper, onion, and cumin. Mix well.

3. Spoon 1/4 cup mixture to each tortilla.

• 1 medium red bell pepper, diced

4. Roll and place seam side down in 9 x 13 inch baking dish.

• 1/2 cup green onion, chopped

5. Spoon remaining sauce over top. Top with remaining cheeses.

• 1 tsp cumin

6. Bake for 20 minutes in preheated oven.

• 8 7-8 inch flour tortillas • 2 cups lettuce, shredded

7. Top with lettuce and tomato and serve with picante sauce.

• 1 Large tomato, diced

NOTES

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Creamy Spinach Enchiladas TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15-20 min

20-30 min

40-50 min

E xch a n g e s : 2 C , 3 P, 1 V, 1 F

S erv in g s ize: 2 e nc hi l ad as

INGREDIENTS

INSTRUCTIONS

• 1 tablespoon olive oil

1. Preheat oven to 375 degrees.

• 1 small yellow onion, diced

2. In a large skillet, heat olive oil over medium-high heat. Add onion and

• 1 clove garlic, minced • 10 cups spinach, fresh • 1 tablespoon lime juice, fresh • 1/3 cup cilantro, chopped • 1 (4.5-oz) can green chiles, chopped • 1/2 teaspoon cumin, ground • 1/4 teaspoon chili powder, ground • 1/2 cup sour cream • 2 (10-oz) cans mild green chili enchilada sauce • 8 (7-8 inch) sized flour tortillas • 2 1/4 cups monterey jack cheese, shredded • 2 1/4 cups cheddar cheese, shredded

cook until softened. Add garlic and cook for two minutes.

3. Add spinach and cook until wilted. Stir in lime juice, cilantro, green chilies, cumin, and chili powder.

4. Remove from heat and stir in sour cream. Season with salt and pepper to taste.

5. To assemble, spread 1/2 can of enchilada sauce in the bottom of a 9 x 13

inch baking dish. Fill each tortilla with 1/3 cup of the spinach mixture. Add both shredded cheeses to top of spinach mixture.

6. Roll up and place seam side down in baking dish. Once all tortillas

have been rolled, top with 1 can of enchilada sauce. Sprinkle remaining shredded cheese on top of enchiladas.

7. Bake 20-30 minutes or until the cheese is melted and sauce is bubbling around the edges. Garnish with green onion, cilantro, and avocado if desired. Serve warm.

NOTES Optional • Toppings: green onions, chopped cilantro, fresh, chopped avocado (2 thumbs = 1F)

RECIPES FOR RECOVERY

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Crockpot Quesadillas TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

16

5-10 min

4-6 hr

5-6 hr

E xch a n g e s : 2 C, 3P

S erv in g s ize: 1 q ue sad i l l a

INGREDIENTS

INSTRUCTIONS

• 5 whole chicken breasts, raw

1. Combine chicken, black beans, chopped onion, and bell peppers in

• 1 can black beans

crockpot. Cook for 4-6 hours on low heat.

• 1 whole onion, chopped

2. Remove chicken from crockpot and shred into small pieces.

• 2 whole green peppers, chopped

3. Warm tortillas in a pan on the stove.

• 16 taco sized flour tortillas • 2 cups cheese, shredded

4. Assemble quesadillas using 2 tortillas with chicken mixture and cheese.

• 1 cup salsa Optional • Toppings: salsa, avocado, sour cream

NOTES

Add salsa, avocado (2 thumbs = 1F), and sour cream (2 thumbs = 1F) to side!

RECIPES FOR RECOVERY

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Cheesy Chicken Empanadas TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

3

30-45 min

15 min

45 min-1 hr

E xch a n g e s : 2 C , 2 P, 1 F

S erv ing s ize: 4 e mp anad as

INGREDIENTS

INSTRUCTIONS

• 3 cups chicken, cooked and chopped

1. Preheat oven to 400 degrees. Line baking sheet with parchment paper.

• 2 cups cheddar cheese, shredded

2. In a large bowl, combine the chicken, cheeses, and spices.

• 4 ounces cream cheese, softened • 1 tablespoon cumin • 1 teaspoon garlic salt • 1/2 teaspoon black pepper • 1 (15 ounce) package pie crust, refrigerated • 1 large egg • 1–2 tablespoons water

3. Unroll 1 pie crust onto a lightly floured surface. Use a rolling pin to roll it into a 15 inch circle.

4. Cut into rounds, using a 3 inch cookie cutter or bowl. Re-roll dough as

needed. Repeat with the remaining pie crust. Making as many circles as possible.

5. In a small bowl, whisk together 1 egg and 1–2 tablespoons water. Arrange 1 dough circle on a clean flat surface. Lightly brush the edges with the egg wash.

6. Place 1 heaping spoonful of chicken in the center of the round. Fold the

dough over the filling, pressing the edges with a fork to seal. Place on a baking sheet. Repeat with the remaining circles and chicken mixture.

7. Bake for 15 minutes or until golden brown.

NOTES

RECIPES FOR RECOVERY

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Chicken Chili TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

5-10 min

6 hr

6 hr

E xch a n g e s : 2C, 3P

S erv ing s ize: 1.5 c up s

INGREDIENTS

INSTRUCTIONS

• 1 pound chicken breasts, skinless/ boneless, raw

1. Combine all ingredients in crockpot. Cook on low for six hours.

• 1 can pinto beans, drained • 1 can white beans, drained

2. Shred chicken with two forks, then add it back to the chili.

3. Serve with desired toppings and sides.

• 1 can Rotel • 1 can tomatoes, diced • 1 jar salsa • 1 tablespoons chili powder • 1 teaspoon cayenne pepper • 1 teaspoon cumin

NOTES

Add 1/4 cup cheese for 3rd protein. Can add two thumbs sour cream for 1F if desired.

Serve with corn bread (post it note = 1C, 1F)

RECIPES FOR RECOVERY

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Creamy Crockpot Mexican Chicken TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

5-10 min

2.5-3 hr

3 hr

E xch a n g e s : 1 C, 3P, 1 F

S erv in g s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 2 1/2 pounds chicken breasts, boneless, skinless

1. Combine chicken, black beans, salsa, corn, and cream cheese

• 2 15-oz cans black beans, rinsed and drained

2. Cook on high for 2 1/2–3 hours or on low for 6 hours.

• 2 cups salsa

3. Remove chicken and shred with forks. Return to crockpot for

• 2 (15-oz) can sweet corn, drained • 1 (8-oz) package cream cheese

into a crockpot.

30 more minutes.

4. Serve with desired toppings and sides.

Optional • cooked rice (1/2 cup = 1C) • Toppings: chopped cilantro (free), chopped white onion (free), sliced avocado (2 thumbs= 1F), Sour cream (2 thumbs = 1F)

NOTES

Serve over 1/2 cup cooked rice, garnish with 1/4 cup shredded cheese (4th protein), and 2 thumbs avocado or 2 thumbs sour cream. Add cilantro and onions if desired. Total exchanges with these would be 2C, 3P, 2F.

RECIPES FOR RECOVERY

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Crunchy Ranch Chicken Tenders TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

about 6

5-10 min

5-10 min

10-20 min

E xch a n g e s : 1C , 3 P, 1 F

S erv in g s ize: 2 c hi c ke n te nd e rs

INGREDIENTS

INSTRUCTIONS

• 1 (8.5 oz) package cornbread muffin mix

1. Combine cornbread mix, salad dressing mix and salt into large plastic zip

• 1 package ranch salad dressing mix

2. Pour milk into a shallow bowl.

• 1/2 teaspoon salt • 1 1/2 pounds chicken breast tenderloins • 2 tablespoons vegetable oil

lock bag; set aside.

3. Dip chicken into milk. Then place chicken in cornbread mixture bag, shaking to coat evenly.

4. Heat oil in a large skillet over medium heat.

5. Add chicken, cook for 6–7 minutes or until golden brown on both sides.

NOTES

RECIPES FOR RECOVERY

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Honey Mustard Chicken Thighs TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

5-10 min

35-40 min

40-50 min

E xch a n g es : 3P

S erv in g s ize: 3 oz

INGREDIENTS

INSTRUCTIONS

• 1/4 cup yellow mustard

1. Preheat oven to 450 degrees.

• 2 teaspoon salt

2. Create dry rub mixture by stirring together salt, black pepper, dry

• 1 teaspoon black pepper

mustard, onion powder, paprika, garlic powder, and brown sugar.

• 1 teaspoon dry mustard

3. In a large baking dish, arrange chicken pieces in single layer. Coat both

• 1 teaspoon onion powder • 1 teaspoon paprika • 1 teaspoon garlic powder • 1 teaspoon brown sugar

sides of chicken pieces with dry rub mixture.

4. Combine honey and yellow mustard in small mixing bowl. Mix well and set aside.

5. Bake chicken for 25 minutes uncovered. Drizzle honey mustard mixture and return chicken to oven and cook for another 10 minutes.

6. 1 1/2 pounds chicken thighs, boneless, skinless 7. 1/4 cup honey

NOTES

Remember, 3 ounces of chicken is the size of a deck of cards!

RECIPES FOR RECOVERY

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Grilled BBQ Chicken Breasts TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

3

30-60 min

10-15 min

1hr, 15 min

E xch a n g e s : 3 P

S erv in g s ize: 1 b re ast (d e c k of c ard s)

INGREDIENTS

INSTRUCTIONS

• 3 whole chicken breasts, raw, boneless, skinless

1. Combine BBQ sauce, mustard, hot sauce/Tabasco, salt, and pepper in a

• 3 tablespoons BBQ sauce

2. Add chicken and let marinate 30–60 minutes.

• 1 tablespoon spicy mustard • 4–5 splashes hot sauce or Tabasco

gallon sized zip lock bag.

3. Grill about 5 minutes on first side and 3–4 minutes on second side or until they reach internal temperature of 165 degrees.

• 1/4 teaspoon salt • 1/2 teaspoon black pepper

NOTES

Don’t over cook the chicken. They should be juicy and not dry.

3 oz of chicken looks like a deck of cards.

If you don’t have a grill, cook in a pan with one teaspoon of oil or use cooking spray.

RECIPES FOR RECOVERY

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Skillet Mediterranean Chicken TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15 min

20 min

35 min

E xch a n g e s: 3P, 1 F

S erv ing s ize: 3 oz

INGREDIENTS

INSTRUCTIONS

• 4 whole chicken breasts, raw, sliced in half lengthwise

1. Preheat oven to 375 degrees.

• 1 tablespoon olive oil • 1 cup broth, chicken • 2 cloves garlic, minced • 1 tablespoon lemon Juice • 1 teaspoon dry mustard • 1 teaspoon basil, dried • 1/2 teaspoon parsley, dried • 1 cup cherry tomatoes, quartered • 1/2 cup black olives, finely chopped • 1/2 cup red onion, finely chopped • 1/2 cup feta, crumbled

2. Place chicken breast on cutting board, and using a sharp knife, cut them in half lengthwise.

3. Sprinkle both sides of chicken with dried basil, dried parsley, salt, and pepper.

4. Heat olive oil in a cast iron skillet over medium high heat. Add chicken and cook for three minutes on each side. Transfer chicken to a plate.

5. Add chicken broth, garlic, and lemon juice to the hot skillet. Allow the juices to simmer for five minutes and then turn off heat.

6. Return the chicken back to the skillet. Add chopped tomatoes, onions, and olives on top of chicken. Place in preheated oven for 10 minutes.

7. Remove from the oven an add chopped fresh avocado, crumbled feta, and fresh parsley (if desired).

• 1/2 medium avocado, chopped Optional • fresh parsley

NOTES

Remember, three ounces of chicken is the size of a deck of cards.

Salt and pepper to taste.

RECIPES FOR RECOVERY

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Mediterranean Chicken

with Lemons, Olives, & Potatoes

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

15 min

45 min

60 min

E xch a n g e s : 1 C, 3P, 1 F

S erv in g s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 2 pounds chicken breasts, raw, cut into 3-4 pieces

1. Preheat oven to 350 degrees.

• 1/2 cup cilantro, minced • 1/2 cup flat leaf parsley, minced • 2 tablespoons garlic, minced • 1 tablespoon ginger, fresh, minced • 1 tablespoon black pepper • 1/2 teaspoon salt • 1 whole lemon, quartered

2. In a heavy pot or skillet large enough to hold all of the chicken and other ingredients, mix the cilantro, parsley, garlic, ginger, pepper, and salt. If using saffron, crumble into the herbs. Add one fresh lemon. Mix the seasoning together well. Add the chicken and rub with herbs well until each piece is coated.

3. Combine the paprika and potatoes. Cover the chicken with onions and

potatoes. Pour the olive oil over the top. Add the water. Cover and bake in preheated oven for 45 minutes or until potatoes are soft. Serve on a platter, garnish with the olives.

• 2 medium onions, thinly sliced • 2 pounds potatoes, cut into thin wedges • 1 tablespoon paprika • 2 tablespoons olive oil • 1/3 cup water • 1 cup kalamata olives, pitted and cut in half Optional • 1/4 teaspoon saffron threads

NOTES

Can use chicken thighs instead, if desired.

RECIPES FOR RECOVERY

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Honey Teriyaki Chicken TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

5-10 min

25-30 min

45 min

E xch a n g e s : 3 P, 1F

S erv in g s ize: 3/4 c up (1 1/2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 2 pounds chicken, boneless, skinless

1. Preheat oven to 425 degrees.

• 1/3 cup honey

2. In a bowl, whisk together honey, teriyaki sauce, soy sauce, minced garlic,

• 1/3 cup teriyaki sauce • 1 1/2 tablespoons soy sauce • 2 teaspoon garlic, minced • 1 tablespoon onion powder • 1 teaspoon black pepper

onion powder, black pepper, olive oil, and cornstarch.

3. Chop chicken into cubes and arrange in glass baking dish.

4. Pour sauce over chicken and cook for 25 minutes in oven.

5. Serve over 1/2 cup of rice for 1 carb.

• 3 tablespoons olive oil • 2 tablespoons corn starch

NOTES

Garnish with sesame seeds, green onion, and chili flakes.

RECIPES FOR RECOVERY

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Sweet and Sour Chicken TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

2

10-15 min

15-20 min

30-35 min

E xch a n g e s : 3 P, 1V, 1 F

S erv in g s ize: 1 c up (2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 2 whole chicken breasts, raw, skinless, boneless, sliced

1. In a large non-stick skillet, heat oil over medium high heat.

• 1 tablespoon vegetable oil • 3/4 cup red pepper, chopped • 1 cup green pepper, chopped • 4 teaspoon cornstarch, mixed with 4 tsp water • 1 cup canned pineapple, chunks, drained • 3 tablespoons light brown sugar • 3 tablespoons rice wine vinegar • 1/4 cup chicken stock

2. Season chicken strips with salt and pepper and add to pan. Cook for 2–3 minutes per side or until browned and cooked thoroughly. Remove from pan and set aside.

3. Add red and green peppers and cook for one minute.

4. Stir in pineapple chunks, juice, sugar, vinegar, and chicken stock and bring to simmer. Simmer until sauce begins to reduce.

5. Stir in cornstarch mixture and bring liquid back to simmer.

6. Stir in chicken strips and cook for five minutes.

7. Serve over rice.

• 1/4 teaspoon salt • 1/2 teaspoon pepper

NOTES

RECIPES FOR RECOVERY

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Sesame Chicken TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

5-10 min

10-15 min

25-30 min

E xch a n g e s : 3 P, 1F

S erv in g s ize: 3/4 c up (1 1/2 fi st s)

INGREDIENTS

INSTRUCTIONS

• 2 1/2 pounds boneless, skinless chicken breasts

1. Cut chicken into bite sized pieces.

• 1/2 cup honey • 1/2 cup soy sauce • 3 tablespoons olive oil • 2 tablespoons corn starch • 1 cup water • 1/2 teaspoon ground ginger • 1/2 teaspoon red pepper flakes • 1 tablespoon sesame seeds

2. Heat large non-stick skillet with olive oil over medium-high heat and cook chicken for 6–8 minutes.

3. In a bowl, mix together the honey, soy sauce, water, corn starch, ginger, and red pepper flakes. Whisk until corn starch is no longer clumpy.

4. Pour sauce into skillet with chicken and stir until sauce thickens slightly.

Add sesame seeds.

5. Cover, reduce heat to low, and allow to simmer for 10 minutes.

6. Serve with 1/2 cup rice (1C), egg roll (1C, 1F), and veggies (1V)

NOTES

Exchange for 1/2 cup rice is 1C. Exchanges for 1 egg roll are 1C, 1F.

RECIPES FOR RECOVERY

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Grilled Turkey and Feta Burgers TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

5

25 min

10 min

35 min

E xch a n g e s : 2 C, 3P, 1 F

S erv ing s ize: 1 b urg e r

INGREDIENTS

INSTRUCTIONS

• 1 tablespoon canola oil

1. Heat a small pan to medium and add canola oil. When pan is hot, sauté

• 1/2 small onion, diced • 2 cloves garlic, minced • 1 pound ground turkey • 3 ounces feta cheese, crumbled • 1 cup spinach, chopped • 1/8 teaspoon red pepper flakes

the onion for about two minutes. Add the garlic and stir for an additional minute.

2. In a large bowl, combine the turkey, onion, garlic, red pepper flakes, salt, pepper, spinach, and feta cheese. Mix well.

3. Form into four patties; chill for about 15 minutes. Meanwhile, heat a skillet and add some oil to the pan and then add burgers. Cook until internal temperature is 165 degrees. Serve on buns.

• 1/4 teaspoon salt • 1/4 teaspoon black pepper • 1 package burger buns

NOTES

Adapted from Best Bites, 2013

RECIPES FOR RECOVERY

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RECOVERY

Porcupine Balls (Meatballs) TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

30 min

40 min

1hr, 10min

E xch a n g e s : 1 C, 3P

S erv ing s ize: 1/4 re c i p e

INGREDIENTS

INSTRUCTIONS

• 1 pound ground beef

1. Combine uncooked rice, beef, onion, green bell pepper, salt, celery flakes,

• 3/4 cup rice, uncooked

and garlic powder

• 1 tablespoon onion, finely chopped

2. Form into balls about 1/2 inches in diameter.

• 2 tablespoons bell pepper, green, finely chopped

3. Heat tomato juice, cinnamon, sugar, and Worcestershire sauce in a

• 1 teaspoon salt • 1/2 teaspoon celery flakes

skillet.

4. Drop in meat balls, cover tightly. Simmer 30 minutes.

• 1/4 teaspoon garlic powder • 2 cups tomato juice • 1/2 teaspoon cinnamon • 2 tablespoons sugar • 1 tablespoon Worcestershire sauce

NOTES

Can serve over 1/2 cup rice (1C).

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 64

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RECOVERY

Taco Stuffed Sweet Potatoes TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

10 min

30 min

40-45 min

E xch a n g e s : 2 C , 3 P

S erv in g s ize: 1 p ot ato w/ 3 oz b e e f

INGREDIENTS

INSTRUCTIONS

• 4 medium sweet potatoes, cooked and cut lengthwise

1. Pre-cook your sweet potatoes in the microwave.

• 1 pound ground beef, browned • 1 medium bell pepper, red, diced • 2 tablespoons taco seasoning Optional • Toppings: shredded lettuce (free), salsa (free), cilantro (free), tomatoes (free), avocado (2 thumbs = 1F), sour cream (2 thumbs = 1F), shredded cheese (1/4 cup= T-rex handful= 1P )

2. Brown the ground beef in a skillet over medium-high heat. Once the

meat is browned, drain the fat and return to skillet. Add taco seasoning and diced pepper while stirring and sauté. You may add 1–2 tablespoons of water if needed to keep the meat from drying out.

3. To serve, use a fork to flatten the inside of a sweet potato slightly. Add meat filling and top with your choice of taco toppings.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 65

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RECOVERY

Sloppy Joes TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

5-10 min

20-25 min

30-45 min

E xch a n g e s : 2 C, 3P

S erv in g s ize: 1 sand wi c h

INGREDIENTS

INSTRUCTIONS

• 2 1/2 pounds ground beef

1. Add in green peppers and onion. Stir and add 1 cup water, ketchup,

• 1 large bell pepper, diced • 1 large onion, diced • 1 1/2 cups ketchup • 5 cloves garlic, minced

and garlic. Stir to combine and add brown sugar, chili powder, dry mustard, red pepper flakes, hot sauce, Worcestershire, salt, and pepper to taste. Stir to combine, cover, and simmer over medium-low heat for 20 minutes.

2. Toast the rolls. Spoon 3/4 cup of meat mixture onto toasted roll.

• 2 tablespoons brown sugar, packed • 2 teaspoons chili powder • 1 teaspoon dry mustard • 1/2 teaspoons red pepper flakes • 4-5 splashes Tabasco • 1/4 cup Worcestershire sauce • 1/4 teaspoon salt • 1/2 teaspoon pepper • 8 Kaiser rolls, toasted

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 66

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RECOVERY

Meatloaf TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1 loaf = 10 slices

15-20 min

60-70 min

1hr, 30min

E xch a n g es : 3P

S erv ing s ize: 1 sl i ce

INGREDIENTS

INSTRUCTIONS

• 2 teaspoons vegetable oil

1. Preheat oven to 375 degrees.

• 3/4 cup onion, finely chopped

2. Melt the oil in a heavy skillet, and add onion, celery, and garlic. Cook,

• 1/4 cup celery, finely chopped • 2 teaspoons garlic, minced • 1/2 teaspoon salt • 1 1/2 teaspoons black pepper • 1 large egg, beaten • 2 large egg whites, beaten • 1/3 cup ketchup • 1/3 cup evaporated milk • 2 pounds ground beef • 1/2 cup bread crumbs, fine

stirring often, until the moisture from the vegetables has evaporated, about 10 minutes. Set aside to cool. Combine the salt, black pepper, egg, and egg whites in a mixing bowl and beat well. Add the ketchup and evaporated milk. Blend thoroughly. Add beef mix thoroughly with your hands, kneading for several minutes.

3. Form the mixture into an oval (resembling bread). Place meat loaf in a

baking dish. Mix together sauce and spread over meatloaf. Place dish containing meat loaf inside a larger pan. Pour boiling water into the larger pan until it reaches halfway up the sides of the baking dish.

4. Place the pan in the oven and bake for 50–60 minutes. Remove the

baking dish from the water bath and let the meat loaf set for 15 minutes before slicing and serving.

• Sauce: 1/2 cup ketchup • 1 tablespoon Worcestershire sauce • 2 tablespoons brown sugar • 1 teaspoon mustard

NOTES

Adapted from Best Bites, 2005.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 67

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RECOVERY

Slow Cooker Pot Roast TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

40 min

9 hr

10 hr

E xch a n g e s : 1C , 3 P

S erv ing s ize: 3 oz b e e f and 1 fi st p ot atoe s

INGREDIENTS

INSTRUCTIONS

• 4 pounds chuck roast

1. Season the roast with salt and pepper to taste. Brown on all sides in a

• 1 packet dry onion soup mix • 1 cup water • 3 large carrots, peeled and chopped • 1 medium onion, chopped

large skillet over high heat, about four minutes per side.

2. Place the roast in a large slow cooker and add the soup mix, water, carrots, onion, potatoes, and celery.

3. Cover and cook on low setting for 8–10 hours.

• 8 medium potatoes, peeled and cubed • 1 stalk celery, chopped

NOTES

If potatoes do not all fit in the slow cooker, prepare separately and serve with pot roast.

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 68

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Korean Beef TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

10 min

20 min

30 min

E xch a n g e s: 3P, 1 F

S erv ing s ize: 3/4 C

INGREDIENTS

INSTRUCTIONS

• 1 pound ground beef

1. Heat vegetable oil in a large pan. Cook the garlic and ginger for about one

• 1/3 cup brown sugar • 3 cloves garlic, minced • 1/4 cup soy sauce • 1/4 teaspoon ginger • 2 tablespoons sesame oil • 1 tablespoon vegetable oil

minute stirring constantly. Add ground beef and brown completely. Drain excess fat.

2. In a small bowl, combine brown sugar soy sauce, sesame oil, red pepper flakes, salt, and pepper.

3. Add the soy sauce mixture to the ground beef and let it cook for 3–5 minutes to allow flavors to mix.

• 1/2 teaspoon red pepper flakes

NOTES

Pairs well with steamed broccoli, egg roll, and rice.

Salt and pepper to taste

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 69

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Beef Stir-Fry TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

45 min

20-30 min

1hr-1hr, 15min

E xch a n g e s : 3 P, 1V, 1 F

S erv ing s ize: 2 fi st s (1 Cup)

INGREDIENTS

INSTRUCTIONS

• 6 tablespoons corn starch

1. Thaw pea pods. Thinly slice carrots.

• 6 tablespoons sugar

2. In a bowl, combine cornstarch, sugar, soy sauce, and apple juice

• 1 cup and 2 tablespoons soy sauce • 3/4 cup apple juice • 3 pounds stir fry beef • 24 ounces water chestnuts, sliced • 9 cups broccoli florets • 6 medium carrots • 18 ounces frozen pea pods • 6 tablespoons onions, chopped

until smooth.

3. Add beef and toss to coat. Set aside.

4. In a large skillet, stir-fry broccoli, carrots, pea pods, and onion with

three tablespoons oil for one minute. Stir in water chestnuts. Cover and simmer for four minutes. Remove from skillet and keep warm.

5. In the same skillet, stir-fry beef in three tablespoons oil until meat reaches desired doneness.

6. Return vegetables to pan and toss.

• 4 tablespoons vegetable oil

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 70

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RECOVERY

Slow Cooker Baby Back Ribs TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6 to 8

10 min

4hr, 15min

4.5 hr

E xch a n g e s : 3 P

S e r vin g s ize: 1 d e c k of c ard s (w/o b one s)

INGREDIENTS

INSTRUCTIONS

• 3 pounds baby back ribs, trimmed

1. Season ribs with salt and pepper.

• 1/2 cup water

2. Pour water into slow cooker. Layer the ribs into the slow cooker. Top the

• 1/2 medium onion, sliced • 1 clove garlic, minced • 1 (18 ounce) bottle barbecue sauce

ribs with onion and garlic.

3. Cook on high for four hours (or low for eight hours).

4. Preheat oven to 375 degrees.

5. Transfer ribs to a baking sheet. Discard onion and garlic. Coat ribs with BBQ sauce.

6. Bake in preheated oven until the sauce caramelizes and sticks to the meat, 10–15 minutes.

NOTES

Pull meat off the bone to portion out 1 deck of cards.

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 71

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Baked Pork Chops TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

30 min

15 min

45 min

E xch a n g e s : 3 P, 1F

S e r v i n g s ize: 1 d e c k of c ard s (ab out 1/2 p ork c hop)

INGREDIENTS

INSTRUCTIONS

• 2 whole (1/2 pound each) pork chops, bone-in

1. To brine the pork chops, fill a large bowl with 1 quart of warm water (not

• 4 cups water • 1/4 cup kosher salt • 2 tablespoons olive oil • 1/2 teaspoon garlic powder • 1/2 teaspoon salt • 1/2 teaspoon black pepper

hot) and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the pork chops and let them sit in the mixture to brine for 15 minutes. Your can also cover the bowl and refrigerate for up to 6 hours.

Remove the pork chops from the brine, rinse with cold water, then pat dry with some paper towels.

2. Preheat oven to 375 degrees 3. Brush the pork chops on both sides with olive oil.

4. In a separate, small bowl, whisk together the salt, pepper, and garlic powder until combined. Sprinkle the mixture evenly on both sides on the pork.

5. Meanwhile, heat a cast iron skillet (or oven safe sauté pan) on the stove

over high heat for five minutes. Once the pan is super hot, add the pork chops and use a spatula to press them evenly into the pan, so that the entire bottom surface of the pork chops makes contact with the pan. Cook for 2–3 minutes, or until the under sides of the pork chops are golden brown. Carefully use tongs to flip the pork chops. Then use an oven mitt to carefully transfer the skillet to the oven. Continue baking for three minutes. Then, flip the pork chops once more, and continue baking for 3–5 minutes, or until the pork reaches an internal temperature of 145 degrees.

6. Once the pork is ready to go, immediately remove the pan from the oven,

and transfer the pork to a clean plate. Brush any of the pan juices on the pork chops. Then plate with aluminum foil and let the pork rest for three minutes.

NOTES

Serve warm, refrigerate in a sealed container for up to three days, or freeze for up to three months. Pull meat off bone to portion.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 72

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Salmon Tacos with Citrus Salsa TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

20 min

15 min

35 min

E xc h an g e s : 2 C , 3 P, 1F

S e r v i n g s ize: 2 t acos w/ 3 oz sal mon & 2 sp oonful s sal sa

INGREDIENTS

INSTRUCTIONS

• 1 1/2 pounds salmon fillets, boneless

1. Preheat oven to 450 degrees. Line a baking sheet with aluminum foil or

• 1 tablespoon chili powder • 1 teaspoon ground cumin • 1/2 teaspoon oregano, dried • 1/2 teaspoon sea salt, fine • 1/4 teaspoon black pepper • 1 tablespoon olive oil • 1 package corn or flour tortillas, small Citrus Salsa: • 2 medium oranges, peeled and diced • 1 large avocado, peeled, pitted, and diced • 1 whole jalapeno, cored and finely diced

grease with cooking spray; set aside.

2. Whisk together the chili powder, cumin, oregano, salt, and black pepper

together in a small bowl until combined. Lightly pat the salmon fillets dry with paper towels. Then, place them in a single layer on a baking sheet. Brush on all sides with oil, and sprinkle evenly with the seasoning mixture. Bake until the internal temperature of the salmon reaches 135– 145 degrees, about 4–6 minutes per half inch of thickness (measured by the thickest part of the fillet). You can also test for doneness by inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.

3. While your salmon is cooking, toss together the oranges, avocado, red

onion, jalapeno, cilantro, and lime juice in a medium bowl until combined.

4. Once the salmon is cooked, use a fork to roughly shred it into large

pieces. Add the salmon to two tortillas and top with a few spoonfuls of salsa, and fresh cilantro if desired.

• 1 whole lime, juiced • 1/2 medium red onion, finely diced • 1 cup cilantro, chopped

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 73

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Sesame Crusted Salmon with Red Pepper Coulis

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15 min

15 min

30 min

E xch a n g e s : 3 P, 1 F

S erv ing s ize: 1 fi l l e t (3 oz )

INGREDIENTS

INSTRUCTIONS

• 1 pound salmon fillets, boneless

1. Red pepper coulis: roast red pepper under the broiler or over the flam of

• 1/2 cup sesame seeds, raw • 1 tablespoon olive oil • 1 pinch salt Red Pepper Coulis: • 1 large red bell pepper • 2 tablespoons red onion, chopped • 1 clove garlic, chopped • 2 teaspoons olive oil • 1/3 cup vegetable stock

a gas stove, rotating once or twice, until skin is charred. Place in a closed bag for 10–15 minutes. While pepper is cooking, heat a small pan and add 2 teaspoons oil, onion, and garlic, sautéing briefly until onion is translucent. Be sure not to burn the garlic. Set aside.

2. When pepper is cool enough to handle, remove skin, stem, and seeds

and rinse briefly under water. Place the pepper, onion, garlic, and vegetable stock in a blender and blend until smooth, adding more stock if necessary to adjust consistency. Season with salt and pepper. Serve at room temperature or warm.

3. Salmon: Preheat. Oven to 400 degrees.

4. Dredge the salmon portions in the sesame seeds. In a large oven proof sauté pan, heat the olive oil.

5. Lightly brown the salmon on each side. Place in the oven and bake for

eight minutes—just until salmon is done. Sprinkle with sea salt if desired.

Serve with the red pepper coulis.

NOTES

Salt and pepper to taste.

Adapted from Best Bites, 2005.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 74

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Thyme Marinated Pan-Fried Tofu TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

3

75 min

10-15 min

90 min

E xch a n g e s : 1 C , 3 P, 1 F

S erv ing s ize: 6 oz (2 d e c ks of c ard s)

INGREDIENTS

INSTRUCTIONS

• 1 package (12-14 oz) extra firm tofu

1. Cut into thin slices (about a quarter of an inch). Line paper towels in a

• 2 large eggs • 1 cup panko bread crumbs • 1/2 cup flour • 2 teaspoons olive oil Marinade: • 3 ounces balsamic vinegar • 3 ounces soy sauce • 1 1/2 teaspoon thyme, dried • 1 teaspoon garlic, minced • 1/2 teaspoon red pepper flakes

baking sheet or dish. Put one layer of tofu and cover with paper towels.

Place another baking sheet on dish. Place a heavy object on top to allow the tofu to press. Press for at least 30 minutes.

2. Combine marinade ingredients and place in a shallow baking dish. Add

tofu, turning to coat, then cover with plastic and marinate in fridge for at least 30 minutes.

3. Heat a large skillet on medium heat with oil. Place flour in a shallow bowl.

Place panko bread crumbs in a separate shallow bowl. Whisk egg in a separate bowl.

4. Remove tofu from marinade. Coat with flour. Coat with egg wash. Coat with panko bread crumbs.

5. Place battered tofu in hot skillet and cook until batter is golden brown.

NOTES

You may need a little more or less flour and panko depending on how much the tofu picks up.

The marinade works well with chicken too.

Black pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 75

SIDE DISHES RECIPES FOR R E COV E RY

77

R EC IPES

FOR

RECOVERY

Fire Roasted Tomato Soup TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

5-10 min

20 min

40-45 min

E xch a n g e s : 1 P, 1 V, 1 F

S erv ing s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 3 tablespoons butter

1. Melt butter in sauce pan. After melted, add flour to make a roux.

• 1 medium onion, diced

2. Add onion, celery, and garlic to sauce pan and cook for four minutes.

• 1 stalk celery, chopped • 3 cloves garlic, minced • 3 tablespoons flour • 4 cups vegetable broth • 2 (14.5-oz) cans fire-roasted tomatoes • 2 tablespoons tomato paste • 1 teaspoon sugar • 2 teaspoon basil • 1 whole bay leaf

3. Add broth, tomato paste, fire roasted tomatoes, sugar, bay leaf, and basil to seasoned roux.

4. Bring mixture to full boil. Once boiling, turn heat on low and simmer for 10 minutes.

5. Carefully, pour half of the soup into a blender and puree.

6. Pour blender contents back into the pot with the other soup and stir in the cream.

7. Garnish with 1/4 cup of parmesan cheese.

• 1/4 cup cream • 1 1/4 cup parmesan cheese

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 78

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Carrot Cashew Soup TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

10-15 min

35-45 min

50-60 min

E xch a n g e s : 1 V, 1 F

S erv in g s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 2 large carrots, peeled and sliced into 1/2 inch rounds

1. Add carrots, onions, celery, garlic, and vegetable stock to a large pot

• 2 medium onions, diced • 1 stalk celery, diced • 2 cloves garlic, quartered

and simmer for 35-40 minutes. Add cashews and simmer for additional five minutes.

2. Transfer soup to blender and puree until smooth. Add salt and pepper if desired.

• 4 cups vegetable stock • 1/2 cup cashews, soaked for 4 hours

NOTES

Add 1/4 cup cheese for 1P.

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 79

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Broccoli with Garlic TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

5 min

5-10 min

10-15 min

E xch a n g e s: 1 V, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 4 teaspoons olive oil

1. Heat the oil in a 2-quart microwave safe dish for two minutes. Stir in the

• 4 cloves garlic, sliced • 1 pound broccoli • 1 cup chicken or vegetable broth

garlic and cook for two more minutes. Stir in the broccoli. Add the broth and salt, cover, and microwave for five minutes. The broccoli should be bright green and a little crisp. Season to taste with pepper and sprinkle the top with parmesan cheese

• 1/4 cup parmesan cheese, grated

NOTES

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 80

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Roasted Brussels Sprouts TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

6

15 min

30-45 min

45-60 min

E xch a n g e s: 1 V, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 1 1/2 pounds brussels sprouts, ends trimmed and yellow leaves removed

1. Preheat oven to 400 degrees.

• 2 tablespoons olive oil • 1 teaspoon salt • 1/2 teaspoon black pepper

2. Place trimmed brussels sprouts, olive oil, salt, and pepper in a large

resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center oven rack.

3. Roast in preheated oven for 30–45 minutes, shaking pan every

5–7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with salt, if necessary. Serve immediately.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 81

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Brussels Sprouts with Cranberries TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

15 min

10-15 min

20-30 min

E xch a n g e s: 1 V, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 1 pound brussels sprouts

1. Clean and cut the stem side off of the brussels sprouts, then cut in half.

• 2 tablespoons olive oil

2. In a medium saute pan, heat the olive oil. Add the brussels sprouts and

• 1/2 medium onion, sliced • 3 cloves garlic, sliced • 1/2 cup water

sliced onion. Sear well on all sides. Add the garlic and cook until light brown. Add the balsamic vinegar, water, and cranberries. Cover and cook for about five minutes on low. Brussels sprouts should be tender but not mushy. Add a pinch of salt right before serving.

• 1/4 cup balsamic vinegar • 1/2 cup cranberries, fresh • 1 pinch salt

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 82

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Braised Greens TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

2

5 min

10-15 min

10-20 min

E xch a n g e s: 1 V, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 5 cloves garlic, chopped

1. In a large sauté pan, heat olive oil. Add greens, and give them a good

• 1 teaspoon olive oil

toss. Then add the water, pine nuts, raisins, and olives. Braise until soft.

• 1 bunch baby kale, washed and trimmed • 1 tablespoon pine nuts • 1 tablespoon golden raisins • 1 tablespoon kalamata olives • 1/4 cup water

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 83

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Caprese Salad on Skewers TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

15-20 min

N/A

15-20 min

E xch a n g e s : 1 P

S erv ing s ize: 1 skewe r

INGREDIENTS

INSTRUCTIONS

• 8 ounces mozzarella, fresh

1. Cut mozzarella into slices or cubes. To assemble, slide one half cherry

• 1 teaspoon olive oil • 1 package cherry tomatoes, cut in half

tomato, one small piece of basil, and one piece of mozzarella ball onto skewer. Repeat until there are three sets of each ingredient on skewer.

Drizzle with olive oil. Drizzle with balsamic vinegar if desired.

• 1 small package basil leaves, fresh, small • 1 package skewers

NOTES

Drizzle with balsamic vinegar if desired. Season with salt, pepper, and Italian seasoning if desired

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 84

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Garlic Bread TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

10 min

2-3 min

15 min

E xch a n g e s: 1 C, 1 F

S erv in g s ize: 1 sl i ce

INGREDIENTS

INSTRUCTIONS

• 6 tablespoons butter

1. Spread butter on each slice of bread. Place on cookie sheet.

• 12 slices bread

Sprinkle garlic salt and Italian seasoning on each piece of bread.

Broil for 2–3 minutes

NOTES

Garlic salt to taste.

Italian seasoning to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 85

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Fried Rice TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

15 min

15-20 min

30-35 min

E xch a n g e s: 1 C, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 2 cups white rice, uncooked

1. In a saucepan, combine rice and water. Bring to a boil. Reduce heat,

• 4 cups water • 2/3 cup baby carrots, chopped • 1/2 cup green peas, frozen • 1/4 cup vegetable oil • 2 large eggs

cover, and simmer for 20 minutes.

2. In a small saucepan, boil carrots in water about 3–5 minutes. Drop peas into boiling water, and drain.

3. Heat wok over high heat. Pour in oil, then stir in carrots and peas; cook

about 30 seconds. Crack in eggs, stirring quickly to scramble eggs with vegetables. Stir in cooked rice. Shake in soy sauce, and toss rice to coat.

Drizzle with sesame oil, and toss again.

NOTES

Soy sauce to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 86

R EC IPES

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RECOVERY

Tabbouleh TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

2

20 min

N/A

20 min

E xch a n g e s: 1 C, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 1/2 cup cracked wheat, fine

1. Rinse cracked wheat well, then place in a large bowl and cover with

• 2 large bunches parsley, chopped • 2 large tomatoes, chopped

water. Refrigerate while preparing vegetables. After preparing vegetables, remove cracked wheat from the refrigerator, rinse, and squeeze excess water from wheat. Add rest of ingredients and season to taste.

• 1 bunch green onions, finely chopped • 1/2 large onion, finely chopped • 1/4 cup lemon juice • 1/2 teaspoon black pepper • 1/2 teaspoon salt • 1 tablespoon olive oil Optional • 1/2 bunch mint, chopped

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 87

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Millet Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

15 min

25-30 min

40-45 min

E xch a n g e s : 1 C, 1 P, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 1 cup millet

1. Bring 2 cups of water to a boil. Add the oil and the millet. Cover and

• 2 cups water • 1 tablespoon vegetable oil • 6 tablespoons apple cider vinegar • 2 tablespoons olive oil

simmer for 25–30 minutes.

2. Transfer to a big bowl to cool. Combine all the other ingredients in a large bowl. Add the cooled millet, and mix well. Top with feta.

3. Chill at least one hour before serving.

• 2 cloves garlic, minced • 1/4 cup brown rice syrup • 2 1/2 stalks celery, thinly sliced • 1/2 cup green onion, chopped • 2 tablespoons tarragon, fresh, minced • 1 medium pear, cored and diced • 1/2 cup dried cranberries • 8 ounces feta

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 88

R EC IPES

FOR

RECOVERY

Zucchini and Corn Medley TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

3

10 min

15 min

25 min

E xch a n g e s : 1C, 1 V, 1 F

S erv ing s ize: 2 fi st s

INGREDIENTS

INSTRUCTIONS

• 6 slices bacon

1. Place bacon in a large skillet and cook over medium heat until evenly

• 2 cups zucchini, chopped • 1 1/2 cups corn kernels, fresh, frozen or canned • 1 small onion • 1/4 cup monterey jack cheese, shredded

brown. Remove bacon from pan, reserving one tablespoon of the bacon drippings.

2. Heat the bacon drippings in the skillet over medium heat and toss in the

zucchini, corn, and onion. Sauté until tender but still crisp (5-10 minutes).

3. Place veggies in a large bowl. Season with salt and pepper. Top with bacon and cheese.

NOTES

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 89

R EC IPES

FOR

RECOVERY

Mexican Street Corn Pasta TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

20 min

20 min

40 min

E xch a n g e s: 1 C, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 2 cans (15oz) corn, drained

1. Boil a medium pot of water and cook pasta until al dente according to

• 1 1/2 cups macaroni, uncooked • 1/4 cup red onion, chopped • 1/3 cup cilantro, chopped • 1 whole jalapeno, seeds and stems removed, minced • 1/2 cup cherry tomatoes, quartered • 1/2 cup black beans • 1/2 cup queso fresco cheese, crumbled • 1 large avocado, seed removed, chopped Sauce:

package directions. Drain and rinse in a colander under cold water. Set colander over a bowl and allow the pasta to continue to drip dry while preparing next steps.

2. Heat cast iron skillet over medium-high heat. After skillet is completely

heated through (about five minutes), add half of the corn so it is in a single layer. Allow it to slightly char, about five minutes. Then brown the remainder using the same process.

3. Place the sauce ingredients in a small bowl and whisk until smooth and combined. Salt and pepper to taste. Adjust other spices if necessary.

4. In a large bowl, add cooled and dry pasta, charred corn, onion, cilantro, jalapeno, tomatoes, black beans, cheese, and fresh avocado. Pour on dressing and toss to combine. Immediately serve.

• 1/2 cup mayonnaise • 1 whole lime, juiced • 1/2 teaspoon chili powder • 1/4 teaspoon smoked paprika • 1 teaspoon hot sauce • 1 pinch cumin

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 90

R EC IPES

FOR

RECOVERY

Broccoli and Grape Pasta Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

3 hr, 10 min

15 min

3.5 hr

E xch a n g e s : 1C, 1 V, 2F

S erv ing s ize: 2 fi st s

INGREDIENTS

INSTRUCTIONS

• 1/2 cup pecans, chopped

1. Preheat oven to 350 degrees. Bake pecans in a single layer in a shallow

• 1/4 (16 oz) package bow tie pasta • 3/4 pound broccoli

pan for about 5–7 minutes or until lightly toasted and fragrant, stirring halfway through.

• 1/2 cup mayonnaise

2. Prepare pasta according to package directions.

• 3 tablespoons sugar

3. Meanwhile, cut broccoli florets from stems, and separate florets into

• 3 tablespoons red onion, diced • 3 tablespoons red wine vinegar • 1/2 teaspoon salt • 1 cup red grapes, seedless and halved • 8 slices bacon, cooked

small pieces using tipoff a paring knife. Peel away tough outer layer of stems, and finely chop stems.

4. Whisk together the mayo, sugar, red onion, red wine vinegar, and salt in a large bowl. Add broccoli, hot cooked pasta, and grapes, and stir to coat. Cover and chill three hours. Stir bacon and pecans into salad before serving.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 91

R EC IPES

FOR

RECOVERY

Mediterranean Pasta Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

16

40 min

30 min

60-70 min

E xch a n g e s : 1C, 1 V, 1 F

S erv ing s ize: 2 fi st s

INGREDIENTS

INSTRUCTIONS

• 1/2 pound penne pasta, uncooked

1. Preheat oven to 400 degrees. Cook the pasta according to package

• 2 medium zucchinis, cut into 1 inch half moons • 2 medium eggplant, cut into 1 inch cubes • 8 ounces mushrooms, half or quartered • 1 tablespoon olive oil • 1 medium red bell pepper, roasted • 2 whole roma tomatoes, seeded and diced • 5 ounces feta, crumbled Sun-Dried Tomato Vinaigrette: • 1/3 cup sun-dried tomatoes

directions. Drain and run under cold water to cool.

2. Place cut zucchini, eggplant, and mushrooms on a sheet pan lined with

parchment paper to prevent sticking. Drizzle vegetables with olive oil.

Place in oven and coat until lightly brown, about 30 minutes. Roast red pepper under broiler, turning periodically, until blacked on all sides. Place in a plastic bag for 10–15 minutes. When cool enough to handle, peel off skin, remove seeds, and then dice. Combine pasta and vegetables.

3. Reconstitute tomatoes by placing in a small bowl and cover with boiling water; let sit about 15 minutes until soft and drain. Place tomatoes, vinegar, garlic, herbs, and cayenne into the bowl of a food processor or blender and process to combine. Slowly drizzle in oil while machine is running. Season with salt and pepper. Pour dressing over pasta and vegetables; stir until dressing covers all the ingredients. Top with diced tomatoes and feta cheese.

• 1/4 cup red wine vinegar • 2 cloves garlic • 1/4 cup parsley • 1/2 cup basil, fresh • 1/4 cup olive oil • 1 pinch cayenne pepper

RECIPES FOR RECOVERY

NOTES

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 92

R EC IPES

FOR

RECOVERY

Italian Tuna Pasta Salad TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

10 min

20 min

30 min

E xch a n g e s : 1 C, 1 P, 1 F

S erv ing s ize: 1 fi st

INGREDIENTS

INSTRUCTIONS

• 8 ounces orzo pasta, uncooked

1. Cook orzo in a large stock pot of generously salted water according to

• 2 handfuls baby spinach, roughly chopped

package directions. Drain the pasta, then rinse thoroughly with cold water in a colander until the pasta is completely chilled.

• 2 (5 ounce) cans tuna, drained

2. Whisk together all dressing ingredients until well combined.

• 1/2 medium red onion, peeled and diced

3. Transfer pasta to a large mixing bowl. Add the remaining ingredients

• 1/2 cup feta, crumbled • 1/2 cup sun-dried tomatoes, drained and chopped

and dressing. Toss until evenly combined. Taste and season with salt and pepper as needed. Serve immediately or refrigerate in a sealed container for up to three days.

• 1/3 cup basil leaves, chopped Dressing: • 3 tablespoons olive oil • 1 tablespoon lemon juice • 1 small garlic clove • 1/2 teaspoon sea salt, fine • 1/4 teaspoon black pepper

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 93

SNACKS RECIPES FOR R E COV E RY

95

R EC IPES

FOR

RECOVERY

Almond, Blueberry, & Date Granola Bar

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

16

15 min

15-18 min +

30-45 min

E xch a n g es : 1 E X

time to cool

S erv ing s ize: 1 b ar

INGREDIENTS

INSTRUCTIONS

• 3 ounces (~5 whole) medjool dates

1. Preheat oven to 350 degrees and set an oven rack in the middle position.

• 6 tablespoons butter, unsalted and melted • 1/4 cup + 2 tablespoons light brown sugar, packed • 1/4 cup + 2 tablespoons honey • 3/4 cup creamy almond butter • 3/4 tsp salt • 1 1/2 cups old-fashioned rolled oats

Line a 9 x 13 inch pan with aluminum foil, so that it hangs over the edges, and spray with nonstick cooking spray.

2. Place the dates, melted butter, brown sugar, honey, almond butter, and

salt in a food processor fitted with the steel blade, or use a blender.

Process until mixture is smooth and thick. Transfer to a large pot (or microwave-safe bowl) large enough to hold all of the ingredients; don’t worry if the butter separates. Bring the mixture to a boil on the stove top (or in the microwave), whisking to combine. Take off the heat.

3. While the mixture is still hot, add the oats, rice cereal, coconut, almonds,

• 1/2 cup coconut flakes, unsweetened

and dried blueberries. Use a large rubber spatula to gently fold the mixture until the wet ingredients evenly coat the dry ingredients. The mixture will be thick. Be gentle so as not to crush the rice cereal.

• 3/4 cup almonds, coarsely chopped

4. Transfer the mixture to the prepared pan and, using the bottom of a glass

• 2 1/2 cups crispy rice cereal (i.e.: Rice Krispies)

• 1/3 cup blueberries, dried

or dry measuring cup, press firmly into an even, compact layer. Bake for 15-18 minutes, until golden brown. Set the pan on a rack and let cook completely, a few hours (Please do not attempt to cut the bars while still warm, as they will fall apart).

5. Use the foil overhand to lift the uncut bars out of the pan and onto a

cutting board. Using a large chef’s knife, cut the block into 16 bars. Wrap the bars individually with foil or parchment paper for easy on-the-go snacking, or place them in an airtight container. The bars will keep for up to a week at room temperature. They can also be frozen for longer storage.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 96

R EC IPES

FOR

RECOVERY

Peanut Butter Banana Chocolate Chip Granola Bars

TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

14 bars

30 min

20 min

50 min

E xch a n g es : 2 E X

S erv in g s ize: 1 b ar

INGREDIENTS

INSTRUCTIONS

• 2 large bananas, ripe and mashed

1. Preheat oven to 350 degrees. Line 9 x 13 inch pan with parchment paper

• 2 tablespoons honey • 1/2 cup peanut butter, creamy • 1 teaspoon vanilla • 2 1/4 cup oats, rolled/quick-cooking • 1 cup crispy rice cereal (i.e.: Rice Krispies)

and set aside.

2. In a bowl, microwave peanut butter, honey, and vanilla for 30 seconds. In another bowl, mash bananas with a fork.

3. Combine bananas and peanut butter mixture and stir, then add in the

brown sugar and stir. Add in remaining ingredients and stir to combine.

Spread mixture into pan and flatten the top so that it is even.

• 1/4 cup brown sugar

4. Bake for 20 minutes, or until edges are golden brown.

• 1/2 cup chocolate chips, semi-sweet

5. Remove from oven and allow to cool completely. Then, using a sharp

• 1/4 cup walnuts, halved/pieces

knife, cut into 14 bars.

• 1/2 cup cranberries, dried

NOTES

These granola bars store well in the freezer. Simply individually wrap them in plastic wrap and put in a freezer bag and remove when ready to enjoy. Or, store in an airtight container in the fridge.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 97

R EC IPES

FOR

RECOVERY

Raw Salted Chocolate Snack Bars TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12 bars

2 hr, 15 min

N/A

2 hr, 15 min

E xch a n g es : 2 E X

S erv in g s ize: 1 b ar

INGREDIENTS

INSTRUCTIONS

• 1 1/2 cups pecans, halved

1. Pulse all ingredients for the crust in a food processor until a sticky dough

• 1 1/2 cups oats, rolled • 8 whole medjool dates, pitted • 1/2 cup coconut oil, melted • 1 pinch sea salt, coarse Chocolate Filling Layer: • 1/2 cup cocoa powder • 1/4 cup coconut oil, melted • 1/4 cup liquid sweetener (maple syrup or honey)

mixture forms. Set aside about 3/4 cup crust mixture to use as topping.

Pressing the remaining crust mixture into a 9 x 5 inch loaf pan lined with parchment paper.

2. Whisk the chocolate filling ingredients in a small mixing bowl until smooth. Pour over crust.

3. Sprinkle remaining crust on top and press gently to get it to stay put in the chocolate mixture. Sprinkle with extra sea salt if desired.

4. Place the whole pan in the freezer and chill for two hours. Cut into 12 bars and serve.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 98

R EC IPES

FOR

RECOVERY

Pumpkin Streusel Bars TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

9 bars

25 min

25 min

50 min

E xch a n g es : 3 E X

S erv in g s ize: 1 b ar

INGREDIENTS

INSTRUCTIONS

Crust:

1. Preheat oven to 350 degrees. Grease an 8 x 8 inch baking dish with

• 2 cups almond flour • 3 tablespoons coconut oil, melted • 1 teaspoon vanilla • 1 tablespoon water • 1/2 teaspoon salt Filling: • 1 cup pumpkin puree • 1 teaspoon cinnamon • 1/2 teaspoon nutmeg • 1/4 teaspoon ground cloves

nonstick spray.

2. Place all the ingredients for the crust into a bowl and stir to combine.

The dough should form into a ball. Transfer to the baking dish and press into an even layer. Bake for 10 minutes, and remove from the oven and let cool.

3. Mix together the filling ingredients in a small bowl. Spread over the cooled crust in a thin, even layer.

4. Toss the chopped pecans in a small bowl with the other streusel

ingredients. Sprinkle over the top of the filling. Bake everything together for another 15 minutes. Let cool for 10 minutes before cutting.

Cut into 9 bars.

• 2 tablespoons maple syrup Streusel: • 3 tablespoons coconut oil • 2 tablespoons maple syrup • 1/4 teaspoon salt • 1/4 teaspoon cinnamon • 1 cup pecans, chopped

RECIPES FOR RECOVERY

NOTES

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 99

R EC IPES

FOR

RECOVERY

Berry Frozen Yogurt Sandwiches TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

4 hr, 15 min

N/A

4 hr, 15 min

E xch a n g e s : 2 E X

S erv in g s ize: 1 sand wi c h

INGREDIENTS

INSTRUCTIONS

• 10 whole graham crackers, broken into quarters

1. Line a 9 x 9 inch square pan with foil, with the ends of the foil extending

• 1/2 cup strawberries, fresh, sliced

2. Pulse fruit in a food processor or blender just until blended. Some chunks

• 1/2 cup bananas, chopped • 1/4 cup blueberries • 1 cup Greek yogurt, vanilla • 1 cup whipped topping, thawed

over sides. Arrange the graham crackers to cover the bottom of the pan. can remain.

3. Mix fruit with yogurt and whipped topping in a medium bowl.

4. Spread over graham cracker pieces in prepared pan. Top with remaining graham crackers.

5. Freeze at least four hours or overnight.

6. Use foil handles to remove dessert from pan.

7. Let stand five minutes before serving. Cut into 10 bars.

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 100

R EC IPES

FOR

RECOVERY

Smoothie TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

1

10 min

2 min

12-15 min

E xch a n g e s: 3 E X

S erv ing s ize: 1 d ri nk

INGREDIENTS

INSTRUCTIONS

• 1 container original yogurt

1. Place all ingredients in blender.

• 1 cup frozen fruit

2. Blend ingredients together until smoothie is the consistency that you

• 1 good squeeze honey • 1 splash milk

would like. Add more ice if you would like the smoothie to be thicker.

3. Pour into a cup and enjoy.

NOTES

You can make smoothies ahead of time and place in the freezer.

Ice to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 101

R EC IPES

FOR

RECOVERY

Inner Goddess Raspberry Bowls TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

5 bowls

15-20 min

N/A

15-20 min

E xch a n g e s : 2 E X

S erv ing s ize: 1 b owl

INGREDIENTS

INSTRUCTIONS

• 10 ounces mangoes or peaches

1. Soften the frozen fruit in the microwave or by leaving it out on the

• 1 cup water • 10 ounces raspberries, frozen • 1 cup coconut milk • 1/3 cup chia seeds • 1/4 cup flaxmeal • 1/4 cup honey

counter for a little while.

2. Blend the peaches with the water. Blend the raspberries with the coconut milk.

3. Combine the two fruit puree mixtures and stir in the chia seeds, flax, honey, and salt. Let stand for 10–15 minutes to thicken.

4. Serve with the toppings of your choice.

Optional • Toppings: granola (1C, 1F), nuts (1F), cool whip (Free)

NOTES

Store leftovers in the fridge for up to three days. Add water to leftovers to rehydrate (the chia seeds will soak up a lot of the moisture, making them super thick).

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 102

R EC IPES

FOR

RECOVERY

Chia Seed Pudding TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4

40 min

overnight

16 hr

E xch a n g e s : 2 E X

S erv ing s ize: 1 fi st (1/2 c up)

INGREDIENTS

INSTRUCTIONS

• 1 cup skim milk

1. In a large bowl, whisk together milk, Greek yogurt, two tablespoons of

• 1 cup Greek yogurt • 3 tablespoons honey

honey, vanilla, and salt until just blended. Whisk in chia seeds and let stand 30 minutes. Mix to distribute the chia seeds. Cover and refrigerate overnight.

• 1 teaspoon vanilla extract • 1/4 cup chia seeds • 1/8 teaspoon salt

NOTES

Top pudding with some fruit and nuts (1EX) if desired.

Adapted from Best Bites, 2013.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 103

R EC IPES

FOR

RECOVERY

Pita Chips TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

5 min

20 min

25 min

E xch a n g e s : 1 C, 1 F

S erv in g s ize: 1 hand ful

INGREDIENTS

INSTRUCTIONS

• 1 package (5 count) pita bread

1. Preheat oven to 350 degrees.

• 1/4 cup olive oil

2. Cut pita breads crosswise (through folded edge), forming two circles of

• 1 large garlic clove, minced

bread from each pita. Combine olive oil and garlic in a small bowl; brush rough side on the bread lightly with oil and garlic mixture. Sprinkle with salt. Stack pitas and cut into triangles (eight triangles per circle).

3. Spread pita triangles in single layer on two sheet pans. Bake pitas until

crisp and light brown, about 20 minutes. Rotate baking sheets to make sure pita triangles bake evenly. Serve warm or at room temperature.

NOTES

Salt to taste.

Adapted from Best Bites, 2005.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 104

R EC IPES

FOR

RECOVERY

Hamburger Dip TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

8

5 min

5 min

10 min

E xch a n g e s : 1 C, 3P, 1 F

S erv in g s ize: 1 c up

INGREDIENTS

INSTRUCTIONS

• 2 pounds ground beef

1. Combine ground beef, cheese, beans, Rotel, heavy cream, and seasoning

• 1/2 block Velveeta cheese • 2 cans ranch style beans • 1 can Rotel

packet in large cooking pan and heat together until cheese is melted and mixture is smooth.

2. Serve with two handfuls of Nacho Cheese Doritos.

• 1 pint heavy cream • 1 packet hamburger seasoning • 1 bag Nacho Cheese Doritos

NOTES

Exchanges for two handfuls of Nacho Cheese Doritos are 2C, 1F.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 105

R EC IPES

FOR

RECOVERY

Black Bean, Corn, and Pepper Salsa TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

30 min

N/A

30 min

E xch a n g e s : 1C , 1 F

S erv in g s ize: 1/2 c up (1 fi st )

INGREDIENTS

INSTRUCTIONS

• 2 (14 oz) cans black beans

1. Thaw corn (or let it sit in hot water for 10 min). Rinse and drain

• 1 (10 oz) package frozen corn

black beans.

• 2 large garlic cloves

2. Dice vegetables, herbs, and garlic.

• 1 small green pepper

3. In a large bowl, mix beans, corn, peppers, garlic, lime juice, jalapeno,

• 1 small red or orange pepper • 3 tablespoons lime juice

avocado, and olive oil. Gently stir in tomato and cilantro. Season with salt and pepper if desired.

• 1 medium jalapeno pepper • 1 ripe avocado • 1/4 cup olive oil • 1 fresh tomato • 1/2 bunch cilantro

NOTES

Serve with tortilla chips (1 handful= 1C, 1F)

Salt and pepper to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 106

R EC IPES

FOR

RECOVERY

Guacamole TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

4-6 servings

15 min

N/A

15 min

E xch a n g e s : 1 F

S erv in g s ize: 2 t humb s

INGREDIENTS

INSTRUCTIONS

• 2 ripe avocados

1. Halve the avocados and remove the pits. Gently slide the butter knife

• 1 medium tomato, diced • 1/2 medium red onion, minced • 1 small lime, juiced

along the edge of each avocado to a mixing bowl and top with red onion.

Squeeze the lime juice over the top.

2. Using the back side of a fork, smash the avocado mixture together until

the ingredients are combined, but still chunky. Sprinkle with the garlic salt, to taste, and smash one or two more times. Serve with tortilla chips.

NOTES

One handful of tortilla chips = 1C, 1F.

Garlic salt to taste.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 107

DESSERT RECIPES FOR R E COV E RY

109

R EC IPES

FOR

RECOVERY

Apple Cobbler TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

30 min

1 hr

1.5 hr

E xch a n g e s : 3 E X

S erv ing s ize: Post i t note si ze

INGREDIENTS

INSTRUCTIONS

• 1 cup sugar

1. Preheat over to 350 degrees.

• 1 teaspoon nutmeg

2. Mix 1/4 cup sugar, cinnamon, and nutmeg together and set aside. Mix

• 1/3 cup water • 2 teaspoons lemon juice • 6 large apples • 1 (8 oz) package cream cheese • 2 tablespoons butter, unsalted • 3/4 cup all-purpose flour • 1/4 teaspoon salt

water and lemon juice in another bowl and set aside. Lightly butter 2 to 3 quart soufflé dish.

3. Peel, core, and slice apples into prepared dish. Sprinkle with sugar and spice mixture. Pour water and lemon juice mixture over all.

4. Blend cream cheese, butter, 3/4 cup sugar, flour, and salt in food processor (or use pastry cutter).

5. Spread mixture over apples and bake in preheated oven approximately one hour or until lightly browned and apples are soft.

NOTES

Top with plain vanilla ice cream (2 EX)

Adapted from Best Bites, 2005.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 110

R EC IPES

FOR

RECOVERY

Banana Bread TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12 slices per loaf

20 min

1 hr

1 hr, 20 min

E xch a n g e s : 3 E X

S erv ing s ize: 1 sl i ce

INGREDIENTS

INSTRUCTIONS

• 2 cups all-purpose flour

1. Preheat oven to 350 degrees. Grease 9 x 5 inch loaf pan.

• 2 large eggs, beaten

2. In a bowl, combine flour, baking soda, and salt.

• 1 teaspoon baking soda • 1/4 teaspoon salt • 1/2 cup butter • 3/4 cup brown sugar • 2 1/3 cups overripe bananas, mashed

3. In a separate bowl, cream together butter and brown sugar. Stir in eggs and mashed bananas until well blended.

4. Stir banana mixture into flour mixture; stir just to moisten.

5. Pour batter into prepared loaf pan.

6. Bake in preheated oven for 60–65 minutes, until a toothpick inserted into center of loaf comes out clean. Let bread cool in pan for 10 minutes, and then turn out onto wire rack.

NOTES

You can be creative and add a variety of items, such as: chopped nuts (3/4 cup added to the batter = add 1 EX per slice) or chocolate chips.

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 111

R EC IPES

FOR

RECOVERY

No Bake Cookies TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

24

30 min

1 min

30-35 min

E xch a n g e s : 2 E X

S erv ing s ize: 1 cooki e

INGREDIENTS

INSTRUCTIONS

• 2 cups white sugar

1. In a saucepan over medium heat, combine the sugar, cocoa, milk, and

• 1/4 cup cocoa powder, unsweetened • 1/2 cup milk • 1/2 cup margarine • 1 teaspoon vanilla

margarine. Bring to a boil, stirring occasionally. Boil for one minute, then remove from heat and stir in the vanilla, salt, peanut butter, and oats.

2. Drop rounded spoonfuls onto waxed paper. Allow cookies to cool for at least one hour. Store in an airtight container.

• 1 pinch salt • 1/2 cup peanut butter, chunky • 3 cups oats, quick cooking

NOTES

RECIPES FOR RECOVERY

L AU R E AT E E AT I N G D I S O R D E R S P R O G R A M , T U L S A O K 112

R EC IPES

FOR

RECOVERY

Cowboy Cookies TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

24

20 min

12-15 min

30-35 min

E xch a n g e s : 2 E X

S erv ing s ize: 1 cooki e

INGREDIENTS

INSTRUCTIONS

• 1/2 cup apple butter

1. Preheat oven to 350 degrees.

• 1/2 cup unsalted butter, softened

2. Whip butter and sugar together, gradually adding apple butter until

• 1 cup brown sugar • 1 cup granulated sugar • 2 large eggs • 2 teaspoons vanilla • 2 3/4 cups flour

creamy and smooth. Add eggs and vanilla and mix well. Mix flour with salt, baking powder, baking soda, and oats and add to butter mixture.

Stir in remaining ingredients.

3. Form cookies into small balls. Bake on parchment-lined baking sheets for 12 minutes or until light golden brown.

• 1 teaspoon salt • 1 teaspoon baking powder • 1 teaspoon baking soda • 2 cups rolled oats • 1 3/4 cups chocolate chips • 2/3 cup chopped walnuts or pecans

NOTES

Adapted from Best Bites, 2013.

RECIPES FOR RECOVERY

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Simple Strawberry Cookies TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

24

5 min

10 min

15 min

E xch a n g e s : 1 E X

S erv in g s ize: 1 cooki e

INGREDIENTS

INSTRUCTIONS

• 1 box strawberry cake mix

1. Preheat oven to 350 degrees. Grease an 8 x 8 in square pan,

• 1/3 cup vegetable oil • 1/4 cup milk • 1 large egg

and line with greased foil.

2. Mix all ingredients, except powdered sugar, until everything is well incorporated.

• 1/4 cup strawberries, pureed

3. Scoop 1 inch dough balls onto a parchment lined cookie sheet.

Optional

4. Bake in preheated oven for 10 minutes or until the edges turn golden

• powdered sugar

brown. Allow the cookies to cool on the pan for about two minutes then move to a cooling rack. While cooling, sprinkle with powdered sugar.

NOTES

Add white chocolate chips or pecans, if desired.

RECIPES FOR RECOVERY

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Raspberry Oatmeal Cookie Bars TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

10

15 min

35-40 min

1 hr

E xch a n g es : 2 E X

S erv in g s ize: 1 b ar

INGREDIENTS

INSTRUCTIONS

• 1/2 cup brown sugar

1. Preheat oven to 350 degrees. Grease 8 x 8 inch square pan, and line with

• 1 cup all-purpose flour • 1 cup oats, rolled • 1/4 teaspoon baking soda • 1/8 teaspoon salt • 1/2 cup butter, softened • 3/4 cup raspberry jam, seedless

greased foil.

2. Combine brown sugar, flour, baking soda, salt, and rolled oats. Rub

in the butter using your hands or a pastry blender to form a crumbly mixture. Press two cups of the mixture into the bottom of the prepared pan. Spread the jam to within 1/4 inch of the edge. Sprinkle the remaining crumb mixture over the top, lightly press into the jam.

3. Bake for 35-40 minutes in preheated oven or until lightly browned. Allow to cool before cutting bars into 10 pieces.

NOTES

RECIPES FOR RECOVERY

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Fruit Pizza with Whipped Topping TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

12

20 min

30 min

50-60 min

E xch a n g e s : 3 E X

S erv in g s ize: 1 p i e sl i ce

INGREDIENTS

INSTRUCTIONS

• 1 package sugar cookie dough, premade

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

• 2 cups fruit, fresh (such as strawberries and blueberries) • 1 container whipped cream, regular or coconut

2. Roll out and shape cookie dough into a large pizza circle. Bake for 16–20 minutes or until golden brown. Cool completely, about 30 minutes.

3. Once completely cool, use a spatula to spread the whipped cream over the top of the cookie crust.

4. Top the pizza with fresh fruit of your choice and sprinkle with shredded coconut (optional).

NOTES

RECIPES FOR RECOVERY

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Peanut Butter Fudge TOTAL SERVINGS

PREP TIME

COOK TIME

READY IN

16

2 hr, 15 min

5 min

2 hr, 20 min

E xch a n g e s : 2 E X

S erv in g s ize: 1 sq uare

INGREDIENTS

INSTRUCTIONS

• 1 (16 oz) package brown sugar

1. Melt butter in a medium sauce pan over medium heat. Stir in brown

• 1/2 cup milk • 3/4 cup peanut butter • 1 teaspoon vanilla • 3 1/2 cups powdered sugar

sugar and milk. Bring to a boil and boil for two minutes, stirring frequently. Remove from heat. Stir in peanut butter and vanilla. Pour over powdered sugar in a large mixing bowl. Beat until smooth.

2. Pour into an 8 x 8 inch dish. Chill (about two hours) until firm and cut into 16 squares.

• 1/2 cup butter, softened

NOTES

RECIPES FOR RECOVERY

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