Healthy Living Recipes

Lunch – Zucchini “Pasta” (serves 4)

Servings: 2 cat. 1 veg., 1 ½ oil, ½ nut/seed

143 calories, 6g carbohydrates, 3g protein, 13g fat per serving

• 2 cups cherry tomatoes, sliced in half
• > 2 Tbsp olive oil, plus more for drizzling
• 1 clove garlic, thinly sliced or crushed
• > ¼ cup pine nuts or chopped walnuts

Category: Healthy Living Recipes

Breakfast – Peach Melba Yogurt Crunch (serves 1)

Servings: 1 dairy, ½ fruit, ½ nut/seed, ½ grain

234 calories, 32g carbohydrates, 14g protein, 6g fat per serving

• 6 oz plain nonfat/lowfat yogurt
• > 2 Tbsp sliced almonds or walnuts
• ¼ cup raspberries
• > 2 Tbsp raw uncooked oats
• ½ ripe peach or nectarine

Slice or dice peach/nectarine. Spoon yogurt into

Category: Healthy Living Recipes

Salmon in Coconut Milk Recipe (serves 6)

Servings: 1 protein, 1 oil, 1 cat. 1 veg

228 calories, 4g carbohydrates, 23g protein, 13g fat per serving

• 14 oz unsweetened coconut milk (boxed, not canned) > 2 large tomatoes, chopped
• 2 tsp arrowroot OR cornstarch > 1 handful baby spinach leaves
• 1 ½ tsp curry powder > ¼ cup chopped fresh

Category: Healthy Living Recipes

Spiced Lemon Meatballs Recipe (serves 4)

Servings: 1 protein, ½ oil
206 calories, 5g carbohydrates, 26g protein, 9g fat per serving

Meatballs/Broth

• 2 tsp olive oil, divided >1 cup chicken broth (plus more as needed)
• 1 onion, chopped finely > ½ tsp lemon zest
• 2 cloves garlic, minced > ½ tsp ground cumin
• ½ tsp ground cumin

Category: Healthy Living Recipes

Snack Recipe: Spicy Mixed Nuts (serves 36 at 2 Tbsp each)

Servings:1 nut/seed

• 3 Tbsp olive oil > ¼-1/2 tsp chili powder
• 2 cloves garlic, minced > 1 cup whole almonds
• 1 tsp wheat-free tamari sauce > 1 cup whole hazelnuts
• ½ tsp ground cumin > 1 cup pecan halves
• 1 tsp curry powder > 1 cup walnut halves

Preheat oven to 350

Category: Healthy Living Recipes

Home-style Chicken Soup Recipe (serves 3)

Servings: 2/3 protein, 2 cat. 1 veg., 1 oil

• 1 Tbsp olive oil > 2 carrots, chopped
• ½ cup onion, diced > 1 clove garlic, minced
• 9 oz chicken breast, diced > 1 chili pepper, optional
• 1 cup green beans, cut into 1” pieces > 3 cups chicken broth
• 2 stalks celery, diced

Category: Healthy Living Recipes

Breakfast Casserole Recipe (serves 4-6)

Servings: 1 protein, 1 cat. 1 veg., ½ oil

203 Calories, 8g carbohydrates, 17g protein, 12g fat per serving

• 12 stalks asparagus > 1 cup shredded part-skim mozzarella cheese
• 1/4 lb chopped mushrooms > 3 Tbsp fresh basil, chopped fine
• 1 small onion, diced > 1 tsp dried thyme
• 1 Tbsp olive oil

Category: Healthy Living Recipes

Simple Roasted Butternut Squash

Reposted from http://allrecipes.com/recipe/simple-roasted-butternut-squash

First Line Therapy Ingredients:

1 Serving= 1/2 cup (1/8 Recipe)

1 Category 2 Vegetable, 3/4 Oil (0.75)

Ingredients

• 1  butternut squash – peeled, seeded, and cut into 1-inch cubes  (approximately 1 lb)           

Category: Healthy Living Recipes

Whole Wheat Muffins (Add fruit or nuts!)

Category: Healthy Living Recipes

Summer Berry Pie

Modified from Cooks Illustrated by Sandy Behrendt

First Line Therapy Servings:

1 Serving = 1/8 of Pie

1 Serving= 1 Nut & Seed, 1/2 Fruit (0.5), 3/4 Oil (0.75), 4 Stevia (found in condiments).

Ingredients

• 1 1/2 cup Almond flour
• 3

Category: Healthy Living Recipes