Tuna Salad with abstinent cracker

This is a full meal if you serve it with 1-1/2 cups salad greens.

Tuna salad and cracker
Tuna Salad with abstinent cracker
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Servings
1 meal
Servings
1 meal
Tuna salad and cracker
Tuna Salad with abstinent cracker
Print Recipe
Servings
1 meal
Servings
1 meal
Ingredients
Tuna Salad
Cracker - this is how I make my cracker because I don’t eat oats
Servings: meal
Instructions
Tuna Salad
  1. Mix and serve tuna salad on 1-1/2 cups salad greens on the cracker or with 8 ounce diced cold potato for potato salad.
Cracker
  1. Mix everything in a sprayed glass pie pan
  2. Microwave on high for approximately 10-15 minutes
  3. If the cracker is still soft, flip it and microwave for another minute until it is crisp.
Recipe Notes

Mix and serve on 1-1/2 cups salad greens, with 8 ounce diced cold potato or a cracker.
Notes: I do not use pickles with natural flavors. I use deli pickles. Our local market carries Ba-Tampte Garlic Dill pickles which are entirely clean.
Use Duke Mayonnaise which is sugar free, We have checked with Customer Service at Sauer Brothers and have been assured by the representative, who is on our food plan, that this product is safe for us.
Be sure to check the ingredients on mustard. We do not use mustards with natural flavors or wine (in Dijon mustard),

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Delicious Chicken Meal in a Crock-Pot

This full-meal dish is very aromatic, and makes great leftovers.

Chicken and potatoes in crock pot
Delicious Chicken Meal in a Crock-Pot
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Chicken and potatoes in crock pot
Delicious Chicken Meal in a Crock-Pot
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Ingredients
Servings:
Instructions
  1. Place onions, carrots, and parsnips in crock-pot.
  2. Place chicken on top of vegetables.
  3. Place potatoes on top of chicken.
  4. Mix all spices in a small bowl with 2 TBS water and pour the spice mix into the crock pot.
  5. Cook on low for 6-8 hours.
Recipe Notes

Chicken and potatoes in crockpot seperate containersWhen it’s ready, place the chicken in one container, the potatoes in another, and the vegetables in another separate container.
Weigh and measure according to the Food Plan.
Enjoy!

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Chicken Breast with Vegetables and Potatoes

I love baking a whole meal in a bag. It makes the chicken juicy and moist and it intensifies the taste of the vegetables and the spices. I weigh and measure when it’s ready.

Chicken Breast with Vegetables and Potatoes
Chicken Breast with Vegetables and Potatoes
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Chicken Breast with Vegetables and Potatoes
Chicken Breast with Vegetables and Potatoes
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Ingredients
Servings:
Instructions
  1. Cut each chicken breast in half. Soak in salted water for 30 minutes. For the soaking, mix 1 ½ tablespoons of Kosher salt in 8 cups of water inside a ziplock bag or a bowl. Keep in the fridge for 30 - 45 minutes. Then, drain. You can skip this step if you want. The benefit of doing this is that the salt loosens up the proteins in the meat, which allows more water to be “trapped” in the meat when it’s cooked, making it more plump and juicy.
  2. Mix all ingredients, including potatoes and vegetables, in an oven bag. Tie the bag, spray a pan with a clean oil spray and place the bag in the pan. Poke few holes in the bag with a fork.
  3. Bake in a pre-heated oven at 375 degrees for an hour. After an hour, open the bag and place the mix in the pan. If there is a lot of liquid remaining, bake for another 15 minutes without the bag.
Recipe Notes

When ready to eat, weigh 4 oz. chicken (for women), 8 oz. potatoes and measure 2 cups of vegetables. Keep the rest in the fridge. Enjoy!

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Marinade or Sauce

This recipe is for a vey good marinade or sauce that I serve with brown rice or roasted potatoes. I have used the sauce on baked pork chops too — very good.

Marinade or Sauce by Kay
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Servings
1 batch
Servings
1 batch
Marinade or Sauce by Kay
Print Recipe
Servings
1 batch
Servings
1 batch
Ingredients
Servings:
Instructions
  1. Mix all ingredients.
Recipe Notes

Spoon 2 tablespoons on 8 ounces sliced tofu. Bake at 350 degrees until browned, about 15 minutes. Serve with brown rice or roasted potatoes. I have used the sauce on baked pork chops too—very good.

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Ratatouille Recipe by Kay

Here’s a recipe for baked ratatouille that I love making.

This recipe is for my large batch of ratatouille.

Ratatouille Recipe by Kay
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Servings
1 batch cooked vegetables
Servings
1 batch cooked vegetables
Ratatouille Recipe by Kay
Print Recipe
Servings
1 batch cooked vegetables
Servings
1 batch cooked vegetables
Instructions
  1. In a large sprayed baking pan (11 x 15) put a two pound bag frozen peppers and onions. I get mine in Walmart. They are called Fajita Blend.
  2. Add chopped summer squash, zucchini and eggplant to fill the pan. I use my chopper.
  3. Bake at 400 degrees until the vegetables are soft for about 20 minutes.
  4. Check the eggplant to be sure it is cooked.
  5. Add 1-½ jars of Classico Roasted Garlic spaghetti sauce.
  6. Return to oven and complete heating the dish.
Recipe Notes

One cup equals one cooked vegetable.

I recommend having two cups with four ounces Italian flavored ground turkey and one cup of brown rice. Have two cups of salad at your other meal that day.

 

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Yummy Tofu Breakfast

An excellent, delicious way to start your day.

Tofu doesn’t have a great taste by itself, but mixing it with other ingredients gives it a yummy flavor. If you cook the quinoa in advance, (I always have a big container of cooked quinoa in my fridge) it makes this an easy, complete breakfast meal.

Yummy Tofu Breakfast
Yummy Tofu Breakfast
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Servings
1 women's portion
Servings
1 women's portion
Yummy Tofu Breakfast
Yummy Tofu Breakfast
Print Recipe
Servings
1 women's portion
Servings
1 women's portion
Ingredients
Servings: women's portion
Instructions
  1. Heat and spray a pan with cooking oil.
  2. Mash the tofu with a fork, and mix the mashed tofu and the quinoa in the pan.
  3. Heat it while mixing it for 5 minutes until it is brown and crispy.
  4. Add cinnamon while you’re heating it.
  5. In the meantime, weigh 6 oz. of fruit and mix it in a small bowl with 1 cup of yogurt.
  6. Place the tofu mix on a plate and top it with the yogurt and fruit.
Recipe Notes

If you don’t like to mix cold and warm food together, (I love it!) then place the yogurt and the fruit next to the tofu mix instead of on top. If you are short on time in the morning and want to shorten the preparation time, mix the tofu and quinoa in a bowl the night before and leave it in the fridge. Do the same with the fruit and yogurt so it is ready in the morning.

 

 

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Chicken with Potatoes and Vegetables

Weighing and measuring is easier when we prepare protein/starch/vegetables separately, here’s an alternative where you bake it all together and then weigh and measure it.

Chicken with Potatoes and Vegetables
Chicken with Potatoes and Vegetables
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Servings
1 meal
Servings
1 meal
Chicken with Potatoes and Vegetables
Chicken with Potatoes and Vegetables
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Servings
1 meal
Servings
1 meal
Ingredients
you can add other vegetables such as broccoli, asparagus, Brussel sprouts or any other vegetables that you wish.
Servings: meal
Instructions
  1. Spray a big pan.
  2. Peel and cut the vegetables into big pieces.
  3. Place the vegetables, chicken and potatoes in a bowl.
  4. Mix spices that you like such as: salt, pepper, paprika, garlic powder, and cinnamon. I love adding Penzey’s Northwoods Seasoning, smoked paprika and barbeque seasoning.
  5. Add ½ cup of water to the spices and pour it over the chicken.
  6. Cover with foil and bake at 375 degrees for an hour and a half. Mix from time to time.
  7. Remove the foil and bake for another 15-30 minutes, until it looks brown and yummy.
Recipe Notes

Weighing and measuring:
Separate the ingredients into 3 containers: place the chicken in one container, the potatoes in a second container and the potatoes in a third one. Weigh and measure appropriately before each meal. Enjoy!

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Potato Salad

Great tasting potato salad with mustard dressing and tuna fish.

Potato salad with tuna
Potato Salad
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Servings
1 meal
Servings
1 meal
Potato salad with tuna
Potato Salad
Print Recipe
Servings
1 meal
Servings
1 meal
Ingredients
Servings: meal
Instructions
  1. Combined mustard, mayonnaise and yogurt for dressing
  2. Toss the potato and tuna together with the mustard dressing
  3. Add diced onion and celery to the mix.
  4. Serve on salad of raw vegetables for a complete raw vegetable meal.
Recipe Notes

Remember to have two cups of cooked vegetable for your other meal that day.

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Kay’s Favorite Breakfast

OK, here we go, I am now going to reveal my up-till-now secret, amazingly wonderful breakfast.

kays favorite breakfast
Kay’s Favorite Breakfast
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Servings
1 breakfast
Servings
1 breakfast
kays favorite breakfast
Kay’s Favorite Breakfast
Print Recipe
Servings
1 breakfast
Servings
1 breakfast
Ingredients
Servings: breakfast
Instructions
  1. Mash tofu until pea-sized crumbles, add egg, oat bran, egg and cinnamon. Mix thoroughly.
  2. Fold in Greek yogurt, fold in apples.
  3. Bake in a sprayed pie plate at 350 degrees for 20 minutes until brown and firm to the touch.
Recipe Notes

This is not a good recipe for a loaf pan. It is too wet to bake in the middle. Use a pie plate or muffin pans.

Food Plan Equivalents for basic plan: 1 protein, 1 grain, 1 fruit, 1 dairy, ½ spice

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Colorful Healthy Vegetable Dish

vegetable dish - recovery from food addictionVariety is important in our food plan and when you add colors to your “vegetable palate” you invite balance into your life. Take advantage of your local farmers market and load up on a rainbow of fresh flavor and health! Make a big dish of cooked vegetables, keep it in the fridge and measure 2 cups daily.

Ingredients:
2 onions
3 peppers in different colors
5 zucchini
1 eggplant
1 small cauliflower
20 Brussel sprouts
4 carrots
20 green beans

Preparation:
Peel, cut and mix all vegetables in a large pan. Add one can “clean” tomato sauce, salt and pepper. Cover with aluminum foil and bake on 375 degrees for one hour. Remove the foil and bake for 30 more minutes. Store in a big container in the fridge and enjoy delicious vegetables for the whole week!