LEM  N FITNESS

Sloppy Joes

1 medium onion, chopped

1-2 garlic cloves, minced

1 lb. Grass fed meat

2 medium carrots sliced

1 green bell pepper

1 can (14.5) Petite diced with garlic and olive oil tomatoes

1 can (6 oz.) tomato paste

1 Tbsp mustard

2 Tbsp white vinegar

1-2 Tbsp worcestershire sauce

1-2 cups white beans or 1 can drained and rinsed

1 cup water

1 Tbsp honey (optional)

Directions:

1- Saute onion for 5 minutes in about 2 Tbsp water on medium heat in pan. Add garlic and cook on medium heat for 1 additional minute. 

2- Add meat and cook until done. 

3- Add sliced carrots, diced green pepper, tomato sauce, diced tomatoes, worcestershire sauce, mustard, vinegar, water, 1-2 cups of white beans and honey.

Keep stirring until well combined and heated through. Simmer for 10 minutes to thicken. Add more water if you want it more saucy.

4- Serve on yummy toasted whole wheat buns

How to cook quinoa/beans

The 3 small crockpots are the handiest thing for those that don't have a lot of time but want fresh cooked meals.  

The left one has quinoa in it, the middle is red beans, and to the right is black beans.

I turn it on at night and place 1-2 cups of beans, etc. Fill the crock pot with water, well covering the quinoa or beans. Let it cook on low over night or throughout the day. Rinse. Quinoa, brown rice, amaranth, lentils don't take as long to cook as beans. 

**If someone in your family has a hard time breaking down the protein of the beans (become gasy), after they cook throughout the night, place back in pot, cover with water and cook an additional couple hours to soften the shells.

Tilapia with lemon

4 Tilapia fillets

3 Tbsp lemon juice or 2 lemons

1 tbsp garlic, pressed

dash of sea salt and black pepper

1/2 tsp paprika

1/2 tsp oregano

Place fish on baking dish, drizzle lemon juice on top.  Finish with sprinkling seasonings on top.  Bake 300 F convect bake 20 - 25 minutes or until fork can flake a piece off.  If regular oven setting, 375 F 15-20 minutes. I have a panni press and cook mine on medium heat for 15 -20 minutes.

Serve with baked yams, rice or finger potatoes. Great as a salad topper too

Pita Quinoa Avocado Salad

You can do this either in a pita pocket or homemade Naan bread (costco sells them too)  I mix it up with wild rice, brown rice or quinoa.

1 pita pocket or Naan bread

1/2 cup quinoa

2 handfuls chopped lettuce of choice

1 celery chopped

1 carrot, grated

1 handful walnuts or choice

1/2 avocado

1 tsp hemp seeds

Hummus

Salsa

1/2 tsp cumin

In a mixing bowl combine quinoa, lettuce, celery, carrots, nuts, avacado, hemp and cumin. 

Spread hummus inside pita bread or on top of Naan bread.

Place contents of mixing bowl inside or wrap. Top with fresh salsa. Yummy for lunch or dinner

Spicy Black-eyed peas flat spread

Crust:

2 cloves of garlic

1 stalk green onion

1 cup black-eyed peas

1 cup cooked quinoa

1/2 buckwheat flour or brown rice 

1/4 cup coconut oil

1 tsp chili powder

1/2 tsp cayenne pepper

1 tsp lemon juice

pepper and sea salt to preferrence

Add all ingredients in a blender and process

Sauce: same as in chickpea-Quinoa or hummus

Toppins:

1 red bell pepper

1 small sweet potatoe or small yam

4-5 stalks asparagus

Chop all veggies to liking for topping and spread on top.  Sprinkle 1 tsp chili powder and 1 tsp paprika

Top with sprouts, nutrional yeast or cheese

Enchilada Salad

Whole Wheat Sandwich

2 slices of whole wheat bread

Peanut or almond butter, fresh

2 dried apricots, diced or puree in blender

(Whole wheat has the whole berry in it; germ, and bran) Grinding your own wheat is best because it hasn't been stripped of these which help detox the body and push things along in your system. Try making your own bread. I understand it's time consuming, but well worth it.

1. Spread almond butter and apricots on top of toasted bread.

Quinoa Black bean burger

1/2 cup sundried tomatoes

4 stalks green onions, diced

2 Tbsp minced garlic or 2 cloves

1 can black beans or your choice, drained & rinsed

2 cups cooked quinoa ( I always make a big batch in my rice cooker and store in fridge)

1 1/2 tsp black pepper

1 tsp parsley

1/2 tsp paprika

1/2 tsp crushed red pepper or cayenne

1. In skillet saute sun-dried tomatoes, green onions, garlic for about 5 minutes. 

2. Add 1 1/2 cups quinoa and 1/2 the beans to the skillet with 1 cup water.  Cook another 5 minutes for flavors to cook together. 

3. Place all in food processer/ blender and pulse on low to combine and slightly smooth.

4. Place in mixing bowl along with left over beans and quinoa. Mix together well.

5. Form into patties and cook on panni press or skillet till nice and brown.

6. Serve on whole wheat buns or cibata bread with lettuce, tomatoes, etc.

Tuna Cucumber

1 large cucumber, thinly sliced

1 tsp sea salt

1 tsp vinegar

1 can tuna fish

1-2 celery stalks, chopped finely

1 tsp mustard

dash of pepper

1 head of lettuce greens

1. Slice cucumber and place in mixing bowl. Add sea salt and vinegar and stir together. Set aside; allow juices to come out from the salt and vinegar.

2. In a small mixing bowl, combine tuna fish, celery, mustard and pepper.  Mix together. 

3. Shred lettuce and place on 2 plates. Top both with cucumber mixture and tuna mixture.

Chicken bean Lentil Soup

1 onion, diced

2 garlic cloves, pressed

1 1/2 Tbsp avacado or coconut oil

6 cups filtered water, divided

3 bouillon cubes; chicken or beef

2 cups spinach, divided

1-2 cups cooked chicken

1 tsp thyme

1 tsp rosemary

1/2 tsp paprika

1 cup lentils or split peas

1 can black beans

1 can corn

1. Heat skillet pan over medium heat. Add oil, onion, garlic and saute about 5 minutes.

2. Cook lentils in sauce pan or rice cooker (1 cup of lentils to 2 cups water. simmer in pan about 20-25 minutes)

3. While lentils are cooking, add onion and garlic to blender with 3 cups water.

4. Add bouillon, 1 cup spinach and seasonings to blender.

5. Blend on high 5 minutes till mixture becomes very warm or steamy. Or if you have a vitamix, blend on soup setting.

6. Pour mixture out of blender into stock pan

7. Fill remaining 3 cups of water to blender.  Add 1/2 of the corn, beans, lentils, chicken and rest of spinach to blender. Pulse on a low speed to slightly chop/puree.

8. Add blender mix to stock pan and rest of beans, corn, and lentils.

9. Stir all together and season with black pepper and sea salt to taste

Black bean mango salsa

Roasted Red Tomatoes Pasta

1 box whole wheat pasta of choice

2 garlic cloves, pressed

1/2 cup pinenuts

1/2 - 1 cup roasted red tomatoes

3 T olive or avacado oil

1 small jar artichokes, chopped

1 cup broccoli, chopped

3 Tbsp capers

1/2 cup Kalmata olives

1. In sauce pan cook noodles for 8-10 minutes.

2. In skillet pan over medium heat, saute garlic in a little oil. Add pinenuts and toast them a little.

3. Add rest of ingredients and mix together until warmed throughly.

4. Place on top of 1/2 cup cooked pasta.

Great with a nice side salad with bell peppers and vinegrette

Black bean burger

1 box whole wheat pasta of choice

1/2 cup sundried tomatoes

1/2 cup pinenuts

1 small jar artichokes, chopped

3 T olive or avacado oil

Veggie Burger (Filling)

Chickpea-Quinoa Flat spread

Crust:

1 can chickpeas

1 cup cooked quinoa

1/2 cup sesame seeds

1/4 cup avocado or coconut oil

2 tsp spirulina

1 tsp paprika

Place in blender in order and process till mixed well.  Spread on greased cookie sheet about 1/4" thick

Sauce:

1 cup sundried tomatoes

1 tsp garlic, or 2 cloves

1 cup chopped tomatoes

1 cup waters

1/2 cup cucumber or zucchini

3 tbsp hemp oil or oil choice

1 tbsp balsamic vinegar

1 tsp oregano

1 tsp paprika

1 tsp rosemary

1/2 tsp sea salt

Place all ingredients in blender and process till its the consistency of your sauce liking.

Toppings:

1 cucumber or zucchini

1-2 green onion stalks

1 tsp paprika

1 cup sprouts (I place in blender to chop up)

1 shredded beet

Chop all toppings and place on top of sauce. Sprinkle with nutrional yeast or favorite cheese.

Bake 300 F 35 minutes

Baked Veggie Pasta

Chop all veggies to bite size pieces

2 bell pepper; red, yellow, orange or green

3 cups Brussel sprouts

2 cups spinach or kale

Place on lightly greased cookie sheet and bake 325 F, 15 mins

While baking; bring a sauce pan with water to boil.

Add:

1 box whole wheat penne pasta

cook 6 minutes 

Drain, and rinse. Add back to pan.

Stir in:

1 jar of marinara sauce

1 1/2 cups cottage cheese

2 tsp Italian seasoning

1 tsp of black pepper and sea salt

Stir in veggies and place in casserole dish 9 X 13 or larger.  You can add parmesean cheese or whatever other toppins you desire. 

Bake 350 F, for 25-30 mins