May Healthy Recipes for you!

Add these to your recipe books! Quick, easy and healthy meals perfect for the warmer weather we are having

Best Roasted Broccoli and Cauliflower

Eating plenty of vegetables will help you cleanse. Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings

Here’s what you need…

• 1 bunch broccoli
• 1 bunch cauliflower
• 1 Tablespoon olive oil
• dash of sea salt
• dash of pepper
• 4 garlic cloves, minced
• juice from 1 lemon

1. Preheat your oven to 425 degrees F. Lightly      grease a large baking sheet with olive oil.
2. Wash the broccoli and cauliflower heads and      then pat dry. It’s important to dry thoroughly so that it will roast      properly. Cut into small florets.
3. In a medium bowl combine the florets, olive      oil, salt, pepper and garlic cloves. Toss until well combined and then spread      over the prepared baking sheet.
4. Roast for 25 minutes, stirring halfway      through. Remove from oven once the florets are tender with crispy bottoms.
5. Drizzle the lemon juice over the cooked      florets and serve immediately.

Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein

Wild Green Salad with Beets & Asparagus

Here’s a delicious salad recipe to serve with your dinner. Tender asparagus, sweet beets and crunchy apples make this salad far from ordinary. The simple recipe below for homemade dressing contains none of the chemicals and preservatives of store bought dressing. Servings: 6

Here’s what you need:

For the Healthy Salad Dressing

• 1 Tablespoon Dijon mustard, organic
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 2 Tablespoons fresh orange juice
• 1 Tablespoon dried, ground mint
• 1 packet Stevia

For the Beet & Asparagus Salad

• 3 beets
• 1 bunch asparagus
• 1 apple, chopped
• 2 celery stalks, chopped
• 4 cups mixed greens

1. For the dressing: Combine all the ingredients      in a small bowl and whisk until well combined. Set aside.
2. Trim the ends from each beet. Place in a small      pot of water and boil for 10-15 minutes. Remove from the water and allow      to cool before peeling and slicing. Set aside.
3. Trim the ends from the asparagus and cut into      1-inch pieces. Bring a small pot of water to boil and fill a medium bowl      with ice and cold water. Add the asparagus pieces and boil for about 3      minutes, until bright green. Remove from the hot water and throw into the      ice bowl for 20 seconds. Remove from the water and set aside.
4. Place the mixed greens in a large salad bowl      and top with the beets, asparagus, apple and celery. Drizzle with the      dressing and serve.

Nutritional Analysis: 134 calories, 9g fat, 131mg sodium, 10g carbohydrate, 4g fiber, and 4g protein

Best Chicken Salad Recipe

Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.
Makes: 8 Servings

Here’s what you need…
For the Creamy Coconut Dressing:

• 1 (14oz) can coconut milk, full fat
• 1/4 cup fresh cilantro, chopped
• 1 Tablespoon apple cider vinegar
• 1 Tablespoon coconut oil, melted
• 1/8 teaspoon garlic powder
• lemon zest (all you can get from one small      lemon)
• 1 teaspoon lemon juice
• dash salt
• dash pepper

For the Salad:

• 1 cup celery, finely chopped
• 1 cup red grapes, halved
• 1/2 cup pecans, chopped
• 1 apple, finely chopped
• 4oz can mild chopped green chiles
• 1 lb roasted chicken, chopped

1. For the Creamy Coconut Dressing: Combine all      of the ingredients in a medium bowl. Whisk well and then set in the fridge      to chill while you prepare the salad.
2. For the Salad: Combine all of the ingredients      in a large bowl. Add the creamy coconut dressing and mix well. Season with      salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein

Tuna Cakes

Since the drive thru value meal is not an option for you (your standards are way too high for that!), here’s a quick and cost effective meal that delivers both in taste and nutrition. Serve with some plain Greek yogurt mixed with lemon juice and fresh chopped dill. Servings: 8

Here’s what you need:

• 3 (5oz) cans albacore tuna, in water
• 2 omega-3 eggs
• 1 teaspoon lemon juice
• 2 teaspoons Dijon mustard
• 2 Tablespoons flax seeds, ground
• 1 Tablespoon fresh dill, minced; or 1 teaspoon      dried dill
• dash black pepper
• 2 Tablespoons olive oil

1. Drain the tuna and flake into a medium size      bowl. Add the eggs, lemon, Dijon, flax, dill and pepper. Mix well.
2. In a large skillet place the olive oil over      medium heat. Form the tuna mixture into 8 patties. Flatten each patty onto      the skillet and cook for 3 minutes per side.

Nutritional Analysis: 108 calories, 5g fat, 182mg sodium, .4g carbs, .3g fiber, 15g protein

Tropical Pork Ribs

Here’s a slow cooker recipe that cooks while you are away at work, making it convenient and easy to eat a healthy dinner. Serve these pork ribs over a bed of cauliflower rice or fresh spinach. Makes: 6 Servings

Here’s what you need…

For the Tropical Spice Rub:

• 1/4 cup coconut flour
• 1/2 teaspoon pepper
• 2 teaspoon dried ground mustard
• 1 teaspoon allspice
• 1 teaspoon smoked paprika

For the Tropical Pork Ribs:

• 1-3 lbs boneless country style ribs
• 2 Tablespoons coconut oil
• 1/2 yellow onion, chopped
• 2 red apples, chopped
• 1/2 cup fresh pineapple, chopped
• dash of smoked paprika
• salt and pepper to taste
• small butternut squash, peeled, seeded and      cubed
• 1/2 orange bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1/2 cup apple sauce

1. In a medium bowl combine the Tropical Spice      Rub ingredients.
2. Rinse and pat dry the pork ribs. Season with      salt and pepper, then coat each side with the Tropical Spice Rub.
3. In a large skillet, place the coconut oil over      medium-high heat. Place the coated ribs in the skillet, and brown on all      sides.
4. Place the browned ribs in your slow cooker.
5. In the skillet, over medium heat, combine the      remaining ingredients. Heat for 5 minutes, mixing until fully      incorporated. Remove from heat and spread evenly over the top of the ribs.
6. Cover and cook on low for 4-6 hours.

Nutritional Analysis: One serving equals: 359 calories, 12g fat, 405mg sodium, 23g carbohydrate, 4g fiber, and 23g protein